Guys: It’s a fact, we’re full of testosterone. But as we get older, T levels drop, which is a problem because we need this hormone to protect bones and maintain muscle mass. Plus studies link low testosterone to having double the risk of Type II diabetes. 

The good news? New research shows there are some natural ways that guys can keep their testosterone levels high. Here’s what you need to know:  
  • First: Take more naps. When we’re sleep-deprived and stressed, our body releases the hormone cortisol, and a new study found that cortisol shrinks the pituitary gland, the part of the brain responsible for regulating testosterone. That’s why experts say it’s important to get enough sleep because sleep is a proven way to manage stress and maintain healthy T levels. 

  • Also: Flex your muscles. Many studies show that exercise burns calories and boosts our mood, which is another way to lower stress. Plus new research shows a direct link between resistance training, like lifting weights or doing squats, and getting a temporary boost in testosterone. And get this: Experts say all it takes is doing just a couple sets of squats or using resistance bands to get the biggest testosterone bump. 

  • One more natural way to boost your T levels: Get more vitamin D. It turns out, low testosterone has been associated with low levels of vitamin D. So try adding more D-rich foods to your diet, like salmon, dairy, and orange juice. Also guys: Load up on things like avocados, olive oil and nuts, which contain healthy mono-unsaturated fats. A new study found that men who eat these fats tend to have higher testosterone levels.