Boosting testosterone naturally: 8 proven tips to boost your vitality
The male hormone – also known as testosterone – is essential for maintaining men’s energy, vitality, mood and muscle mass. While testosterone levels decline naturally with age, testogen review and certain lifestyle changes can help maintain healthy levels. Here are eight proven ways to boost your testosterone naturally and improve your overall health.
Prioritize strength training
It has been proven that strength training, particularly lifting heavy weights increases testosterone levels. Exercises that involve multiple muscle groups, such as squats and deadlifts, are most effective. To stimulate testosterone production, aim for resistance training sessions three times per week.
Include High-Intensity Training Intervals (HIIT)
Although cardio is great for your heart, too much endurance training can lower testosterone. High-intensity interval training (HIIT), on the other hand provides short bursts intense exercise followed with brief rest periods. This has been proven to boost testosterone. A 20-30 minute HIIT session, a few days a week, can help to keep your testosterone levels high.
Maintain a balanced diet with healthy fats
A balanced diet that is rich in carbohydrates, proteins and healthy fats can have a significant impact on hormone production. This includes testosterone. Monounsaturated fats and saturated fats are essential for testosterone synthesis. Here are some good sources of healthy oils:
- Olive oil
- Avocados
- Grass fed beef
- Coconut oil
- Nuts, seeds and other nuts
If you are on a low-fat diet, it may suppress your testosterone production. Make sure to consume enough healthy fats for hormone health.
Get enough sleep
The production of testosterone is dependent on sleep. The research shows that the peak testosterone levels occur during deep sleep and REM sleep (rapid-eye movement). A decrease in testosterone is likely to occur for men who sleep less than 7-8 hours per night.
Reduce Stress Levels
Chronic stress releases cortisol – a hormone which negatively impacts testosterone. Stress management is important to maintain healthy hormone levels because elevated cortisol can suppress testosterone production. Here are some effective techniques for stress management:
- Meditation
- Deep breathing exercises
- Yoga
- Regular physical activity
- Enjoying hobbies that bring you joy
You can protect your testosterone and health by controlling stress.
Vitamin D Supplement
Vitamin D deficiency can lead to lower testosterone levels in men. Supplementing with this essential vitamin D nutrient will help increase these levels. You can boost your testosterone by spending more time outdoors or taking vitamin D supplements.
Eat Foods Rich in Zinc
Zinc is an essential mineral for testosterone production. Low testosterone levels have been linked to a zinc deficiency. Incorporating zinc-rich foods into your diet can help keep your testosterone levels healthy. Some goods high in zinc:
- Shellfish (especially oysters).
- Beef
- Pumpkin seeds
- Chickpeas
- Spinach
Zinc supplements may be especially helpful for those who are older or have a zinc deficiency.
Avoid Excessive Alcohol Consumption
Alcohol consumption is not harmful to testosterone levels if you drink occasionally, but excessive drinking can be detrimental. Alcohol can interfere with the normal function of the pituitary, hypothalamus and tests, which may reduce testosterone over time.
The conclusion of the article is:
Balance is key to maintaining healthy testosterone levels. This includes balancing diet, exercise, sleep and stress. These tips will not only help you boost your testosterone, but also improve the quality of your life. Start with a few small changes and then build on them.