Testosterone is one of the most talked about and important hormones in the human body for many reasons.
Testosterone is a sex hormone that causes many changes and plays many rules in the human body, but men may begin to notice their levels drop as they age.
Healthy testosterone levels have declined significantly in recent years, and it is estimated that low T affects 10-40% of all men worldwide.
In men, testosterone is far too important to ignore. Low testosterone levels may change a man’s body, energy and health in ways that are difficult to reverse.
Testosterone is thought to regulate the following functions in men:
-Sex drive (libido)
-The production of red blood cells
-The production of sperm
Testosterone production generally drops over time, as does the production of estradiol, a form of estrogen found in men that is essential for a healthy libido, erectile function, and spermatogenesis (the production and development of sperm).
A drop in estradiol may also affect a man’s testosterone levels over time.
It’s important for men to optimize the production of these key hormones as they get older, especially testosterone.
To achieve these ends, most men end up visiting the traditional doctor’s office to receive testosterone replacement therapy (TRT), drugs such as Fluoxymesterone, and similar treatments that may have harsh side effects.
What many people don’t realize is that there are plenty of natural ways to boost testosterone that don’t sacrifice your health and safety in the process.
The following are eight key ways to improve testosterone and how to implement them in your life:
1. Lifting Weights and Using High Intensity Interval Training (HIIT)-
Exercise is a given when it comes to improving our health as well as testosterone levels in the body, but what most people fail to implement are specific types of exercises that are the most effective for this important purpose.
The first is HIIT, or high-intensity interval training.
High-intensity interval training is similar to regular running, either on the treadmill or out in the open, in that the same basic motion is performed.
In this case, the intensity is ratcheted up more than a few notches over the course of the exercise.
High-intensity interval training typically starts out with walking, a light running motion or jogging before the dial is turned up, so to speak, to a more intense sprinting motion.
High-intensity interval training’s goal is to engage all systems of the body and to add a healthy form of stress to your workout routine while challenging the body, instead of letting it get comfortable by moving at the same speed for several minutes or longer.
A typical HIIT session may include a 30-second jog followed by a 30-second run.
This engages all systems of the body, boosts testosterone and burns fat as quickly as any other exercise.
Lifting weights also helps to increase testosterone.
Increased physical activity has been found to be more beneficial than calorie restriction for increasing testosterone levels, and resistance training such as weightlifting at the gym is one of the best ways to improve testosterone in the short term.
Weight training also increases a person’s resting metabolic rate in the long-term, which prevents fat storage and increases testosterone levels in over time as well.
2. Eat a Balanced Diet with the Right Building Blocks-
There’s an old saying that abs are made in the kitchen, and this is definitely the case with testosterone in many cases as well.
Eating foods like cookies, cakes, pies, candy and similar items may take an immense toll on your production of healthy hormones like testosterone over time, especially if you live a sedentary lifestyle.
You need to make sure you’re getting enough protein, healthy fats, and carbohydrates from high quality sources at the right times to make sure your body produces enough testosterone.
Protein is especially important, as it has been strongly linked to testosterone production.
A low-fat diet could actually decrease your T levels, so make sure you’re eating enough foods like avocados, nuts and seeds, fatty, wild caught fish and yes, even grass-fed butter and coconut oil as well.
3. Consider a Natural Testosterone Boosting Supplement-
Testosterone supplements aren’t as noticeable as things like Vitamin C or Vitamin D at the health food store, but they can make an immense difference in your testosterone levels when taken consistently.
Some of the best testosterone boosters include adaptogenic compounds, herbs and nutrients that aren’t widely found in today’s modern diets.
Korean ginseng for example has been shown to increase testosterone along with several different markers of male health and male reproductive health.
Other herbs and vitamin compounds act as estrogen blockers, helping to improve testosterone levels in the body.
This class of estrogen blockers includes ashwagandha root, vitamin K2, d-aspartic acid, ginseng and vitamin D.
When combined with ingredients like nettle root and black pepper in a synergistic blend, these herbs become more bioavailable in the human bloodstream so they can work quickly to raise testosterone levels in the human body.
Try a supplement with estrogen blockers and testosterone boosters in one supplement here.
This supplement, Prime Male, is formulated for optimal male performance.
4. Improve Your Sleep Schedule-
The fourth item on this list is one of the most overlooked: sleep.
Sleeping is an excellent way to increase testosterone production, according to research from 2012 and 2015.
While it may be tempting to wake up early and push yourself to the limit with cold showers and early morning, sleep-deprived workouts every single morning, the sleep you’re missing out on could lead to testosterone reduction according to Dr. Michael Irwig, M.D., an endocrinologist.
Cold showers improve metabolism, but aren’t likely to raise your testosterone levels on their own according to recent research.
For these and other reasons, you’re better off investing in extra sleep, testosterone-boosting foods, and testosterone-boosting herbal supplements like this one from Prime Male.
5. Minimize Stress Levels-
When we become stressed, our cortisol hormone levels raise, reducing testosterone in the process.
The relationship between these two things is like a seesaw effect.
High cortisol also increases signals in your brain to overeat or to eat unhealthy foods, both of which keep this unhealthy cycle going and lead to reductions in your T levels.
Stay one step ahead by consuming estrogen-blocking herbs, and sticking to a healthy sleep schedule.
Also, learn how the art of relaxation through meditation, quiet time before bed, and hobbies that put your mind at ease.
6. Consider a Vitamin D Supplement-
Vitamin D is typically received through the sun, but that’s not always easy as sun exposure levels drop, especially in northern climates.
It is estimated that up to one billion people worldwide are deficient in Vitamin D.
That’s bad news for men especially since low levels of Vitamin D have been linked to lower testosterone levels.
According to a 2017 study, 102 men were able to increase their testosterone levels and improve their erectile dysfunction simply by taking vitamin D.
Regular sunlight exposure is a great way to improve vitamin D levels, as is supplementing with vitamin D products like this one from Prime Male, which includes vitamin D and has been formulated to improve testosterone levels.
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