Although testosterone is primarily defined as a male hormone, it is found not only in men but also in women. Given the direct relationship between testosterone levels in a male body and increased libido, hair growth, and a triggering fact for bodybuilders everywhere, this is no surprise: muscle mass!
With all of the above, it’s no wonder why men are looking Ways To Boost Your Testosterone Levels. There are many options on the market, from man-made supplements to natural methods that can help you boost these levels into rapid hormone production and get the results you want.
If you are on the healthy side of life (which doesn’t mean that most of the supplements on offer are wrong and unhealthy) there are certain approaches you can implement in your daily routine to naturally increase your low testosterone levels.
Approach # 1 – Lose Some Weight To Boost Testosterone
1. Numerous research studies have been conducted with one unequivocal result that obese men tend to produce or have lower testosterone levels compared to men of healthy weight.
This is the first method that you should try to increase your testosterone levels. As you lose a few pounds, it can trigger your body to make more testosterone. With this in mind, 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 # 2 – Eat Healthy
2. A proper and healthy diet can do wonders for your body and your testosterone levels as well. The most important thing you can do is reduce your intake of refined sugar and flour. So candy, candy, and soft drinks are out of the question if you want normal testosterone levels.
The other important thing that you need to monitor is the consumption of fats. In other words, you need to increase the amount of healthy (monounsaturated and polyunsaturated fats) fats that you consume. Also a little bit of saturated fats as they help with testosterone production.
When deciding what to eat on a daily basis, choose whole foods and stick to vegetables, fruits, lean meats, and fish.
You have many options including fish, poultry (remove the skin), beef, complex carbohydrates, and a wide variety of nuts and seeds. You should also consume foods that have been prepared in the most natural way or, if possible, eat them raw. Here is a list of 33 foods that are useful in normalizing testosterone levels.
Approach # 3 – Get the most out of your sleep to boost testosterone
3. Fix your sleep: Sleep is one of the most important “activities” in human life. We spend almost 30% of our lives sleeping. Good sleep is critical to our overall physical and mental health, and it is the process by which our bodies regenerate itself.
There are numerous studies that have found a direct link between poor sleep habits in men and low testosterone levels. Try to analyze yourself and your sleep routine to determine if lack of sleep is your main contributor to low testosterone levels. Be sure to follow the golden rule of at least 7 hours of sleep a night. Optimally, you need around 8 hours of sleep, depending on your physical activity.
Approach # 4 – Be Physically Active
4. Physical activity: Testosterone is a highly adaptive hormone, which means it mimics and follows your own body’s needs. If you are a couch lover and you tend to spend your free time on it, your brain will inform your body that it doesn’t need testosterone. On the other hand, when you are in some form of high-intensity physical activity, your body produces more testosterone to support your muscles and their demanding activity.
If you are just a beginner in the practice game, remember to follow the pace of your own body and not push yourself. Your testosterone levels will rise over time. It’s always a good idea to take a few short walks in the beginning and gradually increase the intensity of your exercise routines.
We always recommend going the natural routes first when testosterone levels are low before reaching for the artificial supplements. Balance your life choices, eliminate stress as much as possible, and treat your body wisely to maintain good levels of all your hormones, not just testosterone.
Remember that age plays an important role in you too hormone producing levelsWhen your body passes the 30 threshold, your hormone levels drop significantly.