Testosterone is the primary male sex hormone that serves many roles in the body. It regulates muscle mass, fat distribution, and red blood cell production.
It also helps regulate libido and male fertility.
I want to tell you a few things about testosterone that you probably don’t, but should because this hormone provides advantages to numerous areas of life.
It is your primary lean muscle-building hormone, which means it’s crucial for both men and women to build muscle & burn fat.
The benefits aren’t just for the shape of your physique, because it also impacts your energy, sex drive, hair growth, mood, bone density, and production of red blood cells.
Needless to say, it’s pretty important so to make sure you’re optimizing your levels of it in the most natural ways possible.
Here are 4 Ways That You Can Do That…
1. Get Plenty of Exercise
Exercise is one of the most effective ways to prevent many lifestyle-related diseases.
So it should come as no surprise that it can also boost your testosterone.
A large review study found that people who exercised regularly had significantly higher testosterone levels than those who did not.
Even in the elderly, exercise has been shown to increase testosterone levels.
When it comes to boosting testosterone, resistance training, such as weight training, has been discovered to be the most effective form of exercise to boost test levels – both in the short and long term.
High-intensity interval training (HIIT) can also be very effective in this regard.
Best practice would be to incorporate both resistance training and HIIT, as they will help increase testosterone levels, as well as support ones health, wellness & fat loss goals, respectively.
2. Eat a Healthy Well Balanced Diet
Nutrition has a profound impact on our health, wellness, performance, testosterone, and many other hormone levels.
So practicing mindfulness with diet and eating habits is of the utmost of importance.
Over dieting (being in a calorie deficit for extended periods of time) or overeating regularly can and will disrupt your testosterone levels
Following a healthy meal plan rich in optimal protein sources such as grass-fed beef, organic eggs, grass-fed elk & bison, contribute to healthy levels of testosterone as well as fat loss, which is also a factor that will influence test levels in a productive way.
Green vegetables, ginger, and pomegranate have also been shown to have a positive impact on testosterone production, in addition to other health & nutrition benefits.
Eating enough protein can help maintain healthy levels and aid in fat loss, which is also associated with your testosterone.
Carbohydrate intake also plays a role, with research showing carbs can strongly help optimize testosterone levels, notably in individuals who resistance train.
By following a healthy, high-protein meal plan you will be putting yourself in the best possible position to burn fat, build lean muscle and optimize your body’s natural testosterone production.
3. Get Outside
Time in the sun is complicated because too much can damage your skin, but the right amount of time can be highly beneficial to overall health, including boosting testosterone levels.
People who supplemented with vitamin D daily (the sunshine vitamin) had higher levels of testosterone compared to those in a placebo group, as per a published study on Hormone and Metabolism Research.
The best practice for optimal benefits would be to supplement daily with Vitamin D, 5000iu every other day in addition to spending 5-10 minutes in the sun daily, preferably between the hours of 11 am-3 pm.
4. Follow a Consistent Sleep Schedule
Sleep and sleep quality are both variables that significantly influence testosterone levels in the body.
The scientific community has proven time after time how impactful sleep is to health, for better or worse, but it also can have a direct impact on testosterone levels as well.
Cutting sleep down to 5 hours per night for just one week can cripple testosterone levels by as much as 15%!
Your sleep schedule should be consistent and structured. Meaning you go to bed and wake up at the same time each night. This ensures you get the amount of rest that’s needed to optimize health, recovery, and testosterone levels!
Try integrating these lifestyle hacks into your routine and see how you feel.
Thank you for your commitment to living a healthier, more vibrant lifestyle!