Although primarily defined as men’s hormone, testosterone is not only found in men, women as well have testosterone but in much lower levels, which has left the prime notion of testosterone being a male dominating hormone. This comes as no surprise given the direct connection between the levels of testosterone in a male body with the increased libido, hair growth and one triggering fact for bodybuilders everywhere: muscle mass !
With all mentioned above, it’s no wonder why men search ways to boost their testosterone levels. There are many options on the market from artificially produced supplements to nature originated ways where you can boost those levels into rapid hormone production and get the results you seek.
If you are on the healthy side of life (not implicating that most of the supplements offered are wrong and unhealthy) there are certain approaches you can implement in your daily routine in order to naturally boost your low testosterone levels.
Approach No.1 – Drop some weight to boost testosterone
1. There are numerous research studies done, with one undoubting result which states that overweight men tend to produce or have lower testosterone levels compared to men that maintain healthy weight.
This is the first method you should try when aiming to increase your testosterone levels, shedding some pounds can trigger your body into producing more testosterone. Given this notion, it’s always a good idea to lose weight by eliminating processed foods or sugar from your daily diet.
Here is a 3 step weight loss plan to help you shed those extra pounds.
Approach No.2 – Eat healthy
2. Having a proper and a healthy diet can do wonders for your body and for your testosterone levels as well. The most important thing you can do is cut the refined sugar and flour intake. So sweets, candy, soft drinks are out of the question if you want normal testosterone levels.
The other important thing you need to monitor is the consumption of fats. In other words you need to increase the amount of healthy (monounsaturated fats and polyunsaturated fats) fats you consume. Also a bit of saturated fats as they help with testosterone production.
When deciding what to eat on daily basis try choosing whole based foods, and stick to veggies, fruits, lean meats and fish.
You have plenty of options that include fish, poultry (remove the skin), beef, complex carbs and a vast range of nuts and seeds. Also, you should consume foods prepared in the most natural way, or if it’s possible eat them raw. Here is a list of 33 foods that are useful for normalizing testosterone levels.
Approach No.3 – Sleep optimally to boost testosterone
3. Fix your sleep: Sleep is one of the most important “activities” of human life. We spend almost 30% of our lives asleep. Quality sleep is vital to our overall physical and mental health and it is the procedure during which our body regenerates itself.
There are numerous studies that have concluded a direct link between poor sleeping habits in men and low testosterone levels. Try analyzing yourself and your sleeping routine in order to identify if lack of sleep is your primary contributing factor for low testosterone levels. By all means, follow the golden rule of minimum 7 hours of sleep per night. Optimally, you need about 8 hours of sleep depending on your physical activity.
Approach No. 4 – Be physically active
4. Physical activity: Testosterone is a highly adaptive hormone, which means it mimics and follows your own body needs. Therefore, if you are a couch lover and tend to spend your free time lying on it, your brain will inform your body that it does not need testosterone. On the opposite side, if you are in a form of high intensive physical activity your body will be producing more testosterone in order to support your muscles and their demanding activity.
If you are just a beginner in the exercising game, have in mind to follow your own body’s tempo and not to push yourself. Your testosterone levels will increase over time. It’s always a good idea to take some short walks in the beginning, and gradually increase the intensity of your workout routines.
We will always advise when faced with low testosterone levels to always try the natural ways first before you reach for the artificial supplements. Balance your life choices, eliminate stress as much as you can, and treat your body wisely in order to maintain good levels of all of your hormones not just testosterone.
Have in mind that age plays significant part as well in your hormone producing levels, when your body passes the threshold of 30, your hormone levels will drop significantly.
Very helpful and also nice to know