Top 5 Ways To Increase Testosterone Levels In Men
Testosterone is one of the cornerstones in men’s health.
It’s a truly important hormone that men can’t do without.
Our bodies naturally produce the hormone in all stages of our lives.
Testosterone production reaches its peak during adolescence, up until the early 20s.
Then, it starts slowly declining.
The body produces less and less testosterone until you start seeing and feeling the effects.
You may get tired more easily, or find that your sex drive wasn’t as strong as it was a few years back.
Muscle building takes a hit, and you may even start seeing a receding hairline.
In short, testosterone is such a vital component on men’s health in all aspects.
But how do you get more testosterone naturally?
Is there a way to increase testosterone levels in men?
The short answer is yes, you can get back your manpower.
Here are the top 5 ways to increase your testosterone levels.
1. Reduce Daily Stress
Do you have too much to do and too little time to do it?
Do you feel so stressed out that all you want to do is go straight home, eat junk food and sleep the night away?
Moderate stress can be good for you from time to time.
But when it’s too much, then your health invariably suffers, including your testosterone levels.
Being in a fight-or-flight mode activates the production of cortisol, also known as the stress hormone.
Cortisol has been shown to impact the production of testosterone directly.
It’s a see-saw effect, to say the least.
This means more cortisol equals less testosterone, and vice versa.
Stressed out individuals are more likely to gain weight by stress eating.
The excess of calories will turn to fat and find it’s way around the stomach and the abdominal area.
This accumulation of unhealthy fat is one of the main reasons why men get less and less testosterone as time goes by.
One of the things you must do to normalize testosterone levels is to minimize the stress factors in your life.
Slow down and learn to pace yourself.
Try to achieve optimal work-life balance.
LiveStrong gives some good tips on how to achieve this.
Meditate, relax or partake in your favorite hobby.
Make time to de-stress to reduce cortisol levels and increase testosterone levels.
2. Get Enough Sleep
Sleep is so underrated that most men don’t think it helps their overall health and well-being.
But getting enough quality sleep is a must if you want to get your T-levels up.
It’s not enough that you get 5 or 6 hours of shut-eye each day.
The emphasis is in getting adequate, restful sleep.
The amount of sleep will vary from one individual to another.
Some can get by with 6 hours, while others need at least 8 hours to function normally throughout the day.
A study has found that those who slept only 5 hours a day had a reduction in their testosterone by as much as 15 percent.
Moreover, men who only slept for about 4 hours had testosterone levels that bordered on deficiency.
On the bright side, another study has revealed that testosterone levels increase by as much as 15 percent for each hour spent snoozing.
So it’s in your best interest to get around 7 to 10 hours’ worth of sleep every day.
To get better quality sleep, stop caffeine intake 5 hours before turning in, keep your bedroom free of electronic devices and reduce lighting as much as possible.
3. Eat More Carbs, Protein and Fat
Believe it or not, there are foods that help with testosterone production.
Don’t go into a crash diet, or overeat because that will only serve to disrupt production of the T hormone.
What you need is a good balanced diet consisting of essential fats, protein and carbs.
There’s a reason why these 3 food groups do well in increasing your manpower.
Fats are quite beneficial for individuals who are looking to get a boost in essential testosterone.
Protein aids in fat loss and is good for the body.
Carbs can facilitate the production of testosterone, especially if you combine it with resistance training.
Take the time and lay out a diet plan consisting of foods that have at least one of these 3 nutrients.
Empty your fridge of junk food, processed foods and GMO products.
Start eating healthy and choose whole foods instead of processed ones.
4. Go For Resistance Training
Did you know that exercise speeds up your metabolic rate, and as a result increases the body’s testosterone production?
Exercise is one of the best things you can do for your health and for your manpower.
Going to the gym and building up muscles will eliminate stubborn fat, paving the way for more testosterone.
In fact, the activity itself helps the body produce more testosterone whether you’re pushing barbells or swinging kettlebells.
Resistance training, or lifting weights is one of the most proven ways of jump-starting your body’s natural processes, including testosterone production.
Start by going slow to warm up, then go for heavier weights as you get more comfortable.
The heavier the weight you use, the more testosterone the body produces.
But don’t overdo yourself.
Only lift the weight you can manage and you’ll be fine.
A visit to the local gym two or three times a week should suffice.
5. Reduce Bad Habits
Smoking and excessive drinking has a direct effect on how much your testosterone produces on a daily basis.
The nicotine content and all those harmful carcinogens can wreak havoc with your system, including your organ’s ability to churn out those much-needed hormones.
Studies show that drinking alcohol daily can reduce testosterone levels by as much as 7 percent overall.
Drug use should be taken out of the picture if you ever want to give your body a shot at producing T.
If drinking cannot be avoided, then minimize it as much as you can.
Drinking a glass of wine or a bottle of beer should be fine as long as you don’t do it everyday.
Start taking the necessary steps to eliminate smoking altogether.
One of the best ways to take your mind off smoking is to replace it with a healthier habit, such as exercise, meditation, or by taking up a hobby.
These are the best ways on how you can increase your testosterone hormone.
A change for the better in terms of exercise, diet and lifestyle will do your body much good.
Start practicing these examples to get a boost in testosterone today!