It doesn’t matter what trends are popular today, facial hair will always represent that masculine persona that guys want and women adore.
Being able to properly groom your beard is easier said than done, and growing that rugged look takes some work for just about every guy.
Even though there might not be a single trick to develop that stunning beard that drives ladies crazy, there are simple steps to increase testosterone and beard growth regardless if you want that full beard or sexy goatee.
Testosterone and Beard Growth
The truth is that the hormones responsible for beard growth are testosterone and dihydrotestosterone (DHT).
While testosterone is responsible for hair follicle priming, DHT promotes the linear growth of facial hair.
Simple logic implies that men with higher levels of testosterone and DHT can grow significantly more beard than men with lower levels of these hormones.
The existence of testosterone and DHT does not mean that you will automatically be able to grow a thick beard.
If your hair follicles are more sensitive to these hormones, your beard will likely develop at an earlier age.
However, sensitivity to testosterone and DHT can accelerate male pattern baldness.
This means that a strong, healthy beard often goes hand in hand with losing your head hair sooner, but this is not the rule for every man.
Lower levels of testosterone don’t necessarily mean that your beard will always be patchy or that you won’t be able to grow it at all. It simply means that your beard will probably grow slower.
Fortunately, there are ways in which you can increase your testosterone levels, and therefore, your beard growth.
Science says that there are 3 phases of the hair growth cycle: anagen, catagen, and telogen.
When you increase your testosterone levels, the second and third stage will become much shorter. In a nutshell, testosterone will improve your beard growth.
How to Increase Testosterone and Beard Growth
Now that you know that testosterone is the path which leads to a thicker and faster-growing beard, it’s time to learn in what ways you can boost testosterone production in your system.
There are two of them – unnatural and natural ways of increasing testosterone and beard growth.
The vote always goes for natural ones, because they don’t run the potential health risks like artificial ones.
When it comes to unnatural alternatives, the most used are anabolic steroids and supplements. They are proved to help you grow more beard and body hairs.
With the use of synthetic products, however, there are always a lot of downsides and potential health risks.
Synthetic testosterone is a steroid that man inject into their system with a syringe, and the body has no control over it.
Fluctuating the dosage doesn’t make any difference, and you are still prone to its side effects.
When you start using this version of testosterone, your body will stop producing healthy levels of testosterone, and it will begin to rely on the artificial one.
Even if you stop injecting the synthetic testosterone, the damage can not be undone. Testosterone supplements can affect your heart, liver, brain, and endocrine system.
This makes you more prone to heart attacks or failure, strokes, hormonal imbalance, depression, aggression, acne, testicular shrinkage, hair loss, reduced fertility and enlarged prostate.
Now you know about all health risks that come with the use of testosterone supplements. If you care about your health, choose more natural ways to increase your testosterone levels.
After all, there are so many of them and they are much safer than anabolic steroids.
Step 1. Enhance the Growth of Facial Hair
To start improving the growth of your beard, start by changing your diet. It really is that simple – eat healthy foods that boost the growth of facial hair.
Although many organizations like the Center for Disease Control & Prevention do recommend 50+ grams of protein each day, this only need be around 25% of your daily caloric intake.
Anything more than that can create the opposite effect, which is a decline in testosterone levels. Eat more meat, beans, and legumes, as they contain the most proteins.
Besides proteins, the calories you need to incorporate in your diet should come from different sources, like monounsaturated fats and carbohydrates.
Your diet should contain about 30% of monounsaturated fats. These fats are part of the red meat, milk, avocado, dairy and olive oil.
Carbohydrates are the remaining 50% of your calories intake. You can find them in potatoes, some fruits, and whole grains.
Supplement your diet with more broccoli, walnuts, fish, carrots, and citrus, they help to support healthy facial hair growth.
When you are trying to increase your testosterone levels, it is allowed to eat more foods. You will be glad to hear that it is not healthy food.
Quite the opposite, you need food that is high in calories. A low-calorie diet can actually slow down your reproductive system.
Proportionally, the slow system leads to low testosterone production. A grown man needs between 2,000 and 2,500 calories per day, depending on his size.
If you want to increase your body’s testosterone production, you should eat that much, and a little bit more.
Along with foods that can increase your testosterone levels, there are specific types of food that can decrease it.
If you want to have a healthy, thick beard, avoid eating and drinking mint, alcohol, licorice, trans fats, flax, and soy.
We also recommend: Biotin High Potency by Sports Research
Step 2. Increasing Testosterone Levels
If you are not aware that testosterone and beard growth go hand in hand, here is an opportunity to improve the look of your beard doing something you probably already enjoy.
Increasing your workouts by spending more time at the gym or running an extra mile a day will have a direct impact on the health of your facial hair.
Bench presses, deadlifts, squats, and rows, all targeted exercise routines that boost your testosterone levels sharply.
You have to make gym and fitness part of your lifestyle if you want to increase testosterone levels and beard growth. One or two days of exercising won’t make any difference.
One study has shown that testosterone levels can increase after only 15 minutes of exercising.
Sometimes it takes up to an hour, but the point is that there won’t be results unless you commit to it regularly.
Here are the best exercises and activities that can naturally boost your testosterone:
- Weight Lifting
Aerobic is one of the most effective ways to increase testosterone levels. Short and fast burst exercises work the best.
So, if you want to help your beard grow faster and thicker, try jump ropes and elliptical machines.
When it comes to running, sprinting is better than a distance in improving testosterone levels.
If you choose this way of testosterone boosting, sprint for 20-30 seconds as fast as you can, then walk the next 90 seconds, and finally sprint again for 20-30 seconds.
This should be repeated every day for 15 minutes in order to achieve the maximum results.
Heavyweights and big lifts are very useful when you are trying to increase your testosterone levels and grow your facial hair. Focus on lifts that engage your whole body.
Besides already mentioned squats, deadlifts, power cleans and bench presses, leg press machines are also beneficial because they emphasize the largest group of muscles in your body.
If you are just starting with weight lifting, try to do more than one lift in a day, and take shorter rests between each set of exercises. Whatever you do, make sure not to overtrain.
Not every man likes to go to the gym. For those men, there are two alternatives – cycling and walking, both of which can increase the production of testosterone.
Step 3. Moisturize Your Beard
The moisturizer will help relieve the irritated skin, making it more soft and smooth.
Our choice: Honest Amish Beard Balm Leave-In Conditioner
Step 4. Protecting Your Skin
When you exercise more regularly, you increase testosterone and beard growth, but you also increase sweating and skin irritation.
To eliminate this problem, use a high-quality beard wash in the shower each day. This will not only keep your facial hair healthy, it will also stimulate continued hair growth.
Our beard wash pick: ArtNaturals Natural Beard Wash
While you are in the shower, apply a product to the beard, then leave it in until your shower is complete and rinse out.
If your beard is especially long, follow up with a conditioner each day to help keep your facial hair soft.
While higher levels of testosterone and beard growth go hand-in-hand, you need to incorporate these simple steps into your daily routine to help your beard grow.
Improving your diet, exercising more, applying a product to the skin each day, and monitoring results are the best ways to grow that beard you desire.
Step 5. Avoiding Stress
You probably already know this, but high-stress levels lead to decreased testosterone levels and less beard on your face.
Successfully limiting your stress levels will significantly raise your testosterone. Although avoiding stress seems impossible sometimes, you can learn some techniques that can help you along the way.
Whenever you start getting stressed out, try breathing deep or exercise. You will find yoga and meditation to be helpful too.
Coffee can make you irritated and tense, so more water and less caffeine is always a good recipe to decrease stress.
Thinking and talking about work outside the office and checking your phone or email in the morning are some activities you will want to eliminate if you want to avoid stress and grow your beard faster.
Step 6. Getting More Sleep
Everyone knows how much your health can benefit from good sleeping habits. Poor sleeping habits, among other downsides, can and will lower your testosterone.
Everything between 8 and 10 hours of sleep will stimulate your body to produce more testosterone.
Napping during the day is not the way that will help you with beard growth and testosterone. Studies have shown that men produce testosterone when in a most profound sleep.
Constantly waking up at night will have a negative impact on your body, just as sleeping for 4 or fewer hours.
Men who don’t get a full night’s sleep have less than half of the amount of testosterone than men that do sleep well.
Avoid eating before bed, drink plenty of water and exercise regularly if you want to sleep well and develop a healthy beard.
Step 7. Taking Minerals and Multivitamins
Zinc, magnesium and vitamin D are known as natural testosterone maximizers. They can be taken via food or supplements.
The recommended dosage of zinc in one day is about 11mg. Zinc can be found in chicken, beef, and pork meat, shellfish, nuts, seeds, and oatmeals.
Everything between 420mg and 750mg of magnesium is normal daily dosage. Foods rich in magnesium are bananas, raisins, seeds, avocado, spinach, kale, fish, and broccoli.
Vitamin D can be found in salmon, liver, cheese, orange juice, tuna, mackerel and egg yolks.
If you want to take them as supplements, we recommend the Amazing Formulas Dietary Supplement.
Step 8. Cutting on Sugar
After consuming sugary solution drinks your testosterone levels drop significantly.
If you want a lustrous beard, you shouldn’t consume soda, soft or sports drinks. Tea is allowed, but try to consume it without adding extra sugar.
There you go, all the natural ways of increasing testosterone and beard growth in one place.
With so many healthy ways to do it, it should be easy to avoid unnatural ways of testosterone boosting that can harm your health.
Photos from: Aleksandr Doodko © 123RF.com, Vadymvdrobot / depositphotos.com, zamuruev / depositphotos.com, AllaSerebrina / depositphotos.com and fxquadro / depositphotos.com.
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- Testosterone and Beard Growth
- How to Increase Testosterone and Beard Growth
- Step 1. Enhance the Growth of Facial Hair
- Step 2. Increasing Testosterone Levels
- Step 3. Moisturize Your Beard
- Step 4. Protecting Your Skin
- Step 5. Avoiding Stress
- Step 6. Getting More Sleep
- Step 7. Taking Minerals and Multivitamins
- Step 8. Cutting on Sugar