Testosterone is an important hormone for anyone, but especially for men. It’s a sex hormone that influences the libido (sex drive), but also a range of other important processes, like bone mass, fat distribution, muscle mass, sperm production, and red blood cell production. A low testosterone level can have knock-on effects that disrupt the natural processes of your whole body. Increasing your testosterone levels can also help with fitness and muscle gains. Here are a few healthy and effective ways to increase the testosterone levels in your body and start reaping the benefits.
Up your workout and make exercise a more prominent part of your week to boost your testosterone production. Any exercise will do the trick, but the most effective forms are weight lifting and high-intensity interval training (HIIT). Not only will you start to develop bigger muscles by lifting weights, it’s also a natural way to increase the testosterone level in your body. You don’t have to be a bodybuilder; lifting weights can be dangerous so seek advice before starting if you’ve never done it before. Overdoing it has also been shown to actually decrease testosterone levels, so it’s wise to find that balance if you want to achieve high levels of testosterone.
Up your protein
Your levels of testosterone can also be affected by your diet. Eating protein and making sure you get your recommended daily amount will help maintain a range of healthy levels of natural substances in your body, while also adding in weight loss; both of these factors are associated with healthy testosterone levels.
If you’re exercising more, especially with weight training, it’s also wise to increase your intake in carbs to help your physical performance. Be careful not to restrict your calories or diet too much; it’s all about having the right levels of everything going into your body.
Add a supplement
If lifestyle changes aren’t working for you or you’ve already been doing them for a long time and still have low testosterone, then you might need an added supplement to help you get to the testosterone production that you want. The best testosterone booster can be added to your diet in a variety of ways to help aid this process. TestRX is one of the most popular on the market, claiming to build muscle mass, shed fat, and boost your libido. If you’re unsure or want to know more about the testosterone booster, this TestRX Review walks you through the benefits. The good news is that the nutrients within are natural and after popular use, there have been no side effects reported based on the personal experience of countless men.
Cortisol is the hormone in your body related to long-term stress and it goes hand-in-hand with testosterone production. As one goes up, the other goes down. That means that living with high amounts of stress over a long time can result in low testosterone, not to mention a range of other damaging health effects, like infertility, obesity, and fatigue. Try to address and shift the amount of stress in your life if you’re feeling overwhelmed.
Research conducted by the University of Chicago showed that just one week of restricted and reduced sleeping patterns resulted in a fifteen percent drop in testosterone levels in young men. You should be aiming for at least seven to eight hours every night; any less than that and you can expect to see a low testosterone level in your body. If you’re having chronic issues with sleeping, it’s worth going to see a doctor; there can be countless reasons for disrupted sleep and many of them are easily fixable.
A professional writer with over a decade of incessant writing skills. Her topics of interest and expertise range from health, nutrition and psychology.