
Let me show you how to boost testosterone naturally.
If you think only men suffer from low testosterone, think again! You’re probably familiar with testosterone as the “manly” hormone that makes men masculine, and it does. However, women also make testosterone, although in smaller amounts than men, and not having enough can greatly affect their health and well-being. Most women produce 15-70 ng/dL of testosterone each day in their ovaries and adrenal glands. But, when their bodies don’t make enough, problems can arise and cause symptoms such as:
- Increased pain
- Problems with sleep
- Loss of energy
- Bone loss
- Low sex drive
- Muscle loss
- Mood changes
Testosterone levels naturally decline in women as they age, but this can happen faster when exposed to toxins in the environment, some medications such as cholesterol-lowering drugs or birth control pills, and chronic stress. Being overweight, having low vitamin D levels, and not getting enough exercise can also cause testosterone levels to drop.
There are many ways to bring your testosterone levels back into a healthy range. This includes taking medications or supplementing with hormones. But, you can help your body produce its own without taking medications or hormones, just by changing your lifestyle and supplementing with vitamins, minerals, and other nutrients. By doing this, you can have noticeable results in as little as 24-48 hours.
11 Ways: How To Boost Testosterone Naturally in Women
1. Hit the Bed
Although it doesn’t sound appealing when you’re suffering from a low sex drive caused by low testosterone, spending time in bed with your significant other may naturally boost your testosterone levels. Research suggests that sexual intimacy affects testosterone levels in women, even if it’s only cuddling.
2. Lower Your Body Fat (if needed)
Since being overweight is associated with low testosterone, losing weight and lowering your body fat percentage can help increase your testosterone levels. This is, partly, how to boost testosterone naturally. Research has found that those who are overweight or obese are more likely to have low testosterone. As body mass index (BMI) goes up, testosterone levels go down. A healthy BMI is 18.5 to 25 for women. Want to know what your BMI is? Click HERE for a BMI calculator.
3. Cut Down on Sugar
If you want to know how to boost testosterone naturally and bring back your levels into a healthy range, you need to kick the sugar habit because low testosterone and diabetes go hand-in-hand. According to the American Diabetes Association (ADA), those with Type 2 Diabetes are twice as likely to develop low testosterone. Even if you don’t have diabetes now, if you are eating a diet high in refined grains and sugars, your blood sugar levels may remain high, which will put pressure on your pancreas to produce a lot of insulin to help remove the sugar from your blood stream. Over time, you can become insulin-resistant, which causes Type 2 diabetes. When this happens, your body stops producing testosterone like it should. Learn how to cut back on sugar by reading this article: Click Here.
4. Hit the Weights

5. Shorter Workouts, Shorter Breaks

6. Get Your Vitamin D

7. Get Your Zinc

8. Reduce Stress

Here are a few tips on how to de-stress RIGHT NOW.
Exercise. Sounds a little counter-intuitive right? When you’re tired and stressed, your instinct is probably to lay on the couch and watch TV right? Well, if you can just push yourself to get out of the house and go for a walk around your neighborhood, even if just for 10 minutes, I can guarantee you will feel better than you did before. In fact, you might not want to go back home. Especially if you have a bunch of needy kids to get back to right? Ha. Exercise is great for de-stressing because it increases endorphins (“the happiness hormone”). Ever heard of runner’s high? That’s what causes it. Meditation. This really helps you take charge of your nervous system and emotions. It is “mind over matter.” Studies have shown that meditation improves the ability to regulate emotions in the brain, permanently! When I was working in research involving Mindfulness-Based Stress Reduction (MBSR), which involves various forms of meditation, I saw first-hand the effects it had on the body and the results were amazing. Not only does it help you relieve stress, but it also improves your concentration, it increases self-awareness, it encourages a healthy lifestyle, and it slows aging. Stress causes you to age faster, so cut down if you want to stay young.
9. Get Proper Sleep
Sleep is so underrated! It is a time for healing and it is also a time when your body produces hormones such as testosterone. If you aren’t getting enough sleep (7-9 hours) and at the right time (10pm-6am), your body won’t be able to produce enough. More sleep results in higher levels of testosterone. Researchers at the University of Chicago recorded the sleeping patterns of healthy men and found that participants’ testosterone levels increased the longer they slept.
Are you having a hard time catching Zzzz’s? Here are some tips on how you can skip counting sheep and fall asleep faster:
Get it all out. Keep a notepad and pen by your bed so that if you start to worry about things you need to do the next day, you can just write them down so you don’t worry about forgetting them, which will prevent you from getting a good nights’ sleep.
Create a ritual. Do the same thing every night. Set a consistent bedtime, have some chamomile tea in bed, listen to music. Consistency will help you.
Avoid big meals, sugar, and alcohol before bed. Meals high in protein will have a negative impact on your sleep. The same goes for foods high in sugar, which includes alcohol. If you’re very hungry before bedtime, have a small snack that is easy to digest.
Avoid energy drinks and don’t drink caffeine after 4pm. Besides being loaded with sugar and nasty chemicals, energy drinks can obviously kill your sleep. It takes caffeine a long time to exit your body, so try not to have coffee, tea, or anything with caffeine after around 4pm.
10. Liver Detox
Your liver is a powerhouse for testosterone production in the body because it holds an enzyme that aids in testosterone production. When your liver can’t function properly because of liver disease or toxic overload, your testosterone levels will take a jump off the deep end. According to research published in the Journal of Gastroenterology and Hepatology, testosterone levels dropped in up to 90% of those with cirrhosis (a type of liver disease).
Help clean up your liver by eating plenty of fiber, fermented foods, lowering sugar intake. You can find more tips HERE.
11. Eat the Right Fats
Since testosterone is made in the body from cholesterol, it should come as no surprise that if you aren’t getting enough healthy fats (cholesterols), you’re also likely not going to produce enough testosterone. There are two types of cholesterols in the body: LDL cholesterol (“bad”) and HDL cholesterol (“good”). For general health, we want to have High levels of HDL cholesterol and Low levels of LDL cholesterol.
Research has found that higher levels of testosterone have been associated with higher levels of HDL (“good”) cholesterol, which may also protect the heart and blood vessels. Additional research published in the Journal of Steroid Biochemistry found that eating less healthy fats resulted in lower levels of testosterone.
It doesn’t hurt to add more healthy fats into your diet to raise HDL cholesterol and testosterone levels. And don’t worry, eating fat won’t necessarily make you fat.
Top HDL Cholesterol-Boosting Foods (EAT THESE)
- Extra-virgin olive oil & coconut oil
- Whole eggs
- Nuts and seeds such as flaxseed, almonds, chia seeds, & pumpkin seeds
- Fatty fish such as salmon, mackerel, tuna, & halibut
- Red wine (1 serving day for women, 2 servings a day for men. Hey, I don’t make the rules!)
Top LDL Cholesterol-Boosting Foods (AVOID THESE)
- Processed vegetable oils such as canola oil, corn oil, & soybean oil
- Processed snacks such as potato chips & crackers
- Processed meats such as hot dogs & bologna
- Baked goods such as cookies, white bread, and cakes (Click HERE for a FREE recipe for a delicious dessert that is good for your cholesterol: Paleo Chocolate Cake)
Want to know more about healthy and unhealthy fats? Check out this article here >> Good Fats vs. Bad Fats.
Are you enjoying this article on How To Boost Testosterone Naturally?… Remember that a Paleo diet can work wonders for your cholesterol levels and may help bring your testosterone level back to a healthy level. I wrote an entire weight loss program, called The French Paleo Burn, and you can learn more by clicking the image below.