5 Things You Need to Change to Boost Testosterone
Are there things you need to change to boost testosterone?
Yes, of course. Especially, if your testosterone levels are linked to your lifestyle and if the latter is lacking, it can only be improved!
And you know what’s the best thing about it all?
It’s all natural and without the grave side effects of synthetic testosterone!
So, how do YOU get started?
What things you need to change to boost testosterone?
5 Things You Need to Change to Boost Testosterone
1. Going From a Sedentary Lifestyle to Regular Exercise
Physical activity is one of the best ways to prevent various diseases and also…to boost your testosterone levels.
For instance, a large study found that men who exercised often had much higher testosterone levels. Similarly, the quality of the sperm of these men was also much better compared to sedentary men. (1)
In overweight and obese men, the implementation of regular exercise can make a massive difference in testosterone levels. Moreover, weight-loss is usually associated with higher levels of T.
Nonetheless, certain exercises are far more effective at boosting testosterone than others.
For example, resistance training, such as callisthenics and weightlifting, is the best type of exercise there is to improve testosterone levels.
On the other hand, high-intensity interval training (aka HIIT) is the best option to add a bit of testosterone boosting cardiovascular exercise.
The combination of resistance training and cardiovascular exercise is ideal to boost T levels in both the short and long term.
2. Managing Your Stress Levels Better
The dangers of stress are massive.
First and foremost, your overall health is in jeopardy when dealing with chronic stress. And of course, testosterone levels are no exception!
For instance, it’s been proven that very high levels of cortisol can rapidly decrease testosterone levels. (2)
Cortisol, not unlike testosterone, is a hormone, and when cortisol levels soar, testosterone levels drop.
As such, for optimal health and high testosterone levels, is indispensable to reduce repetitive stressful events in your life and when that’s not possible, learn to manage stress better.
Actually, several things can help you manage stress better, like regular exercise, a wholesome diet, good sleep, laughing regularly, relaxing activities (meditation, breathing techniques, yoga, etc.) and of course, enjoying your life!
3. Improving Your Diet
Not unlike stress levels, your diet plays a major role on your overall and your hormonal health.
Therefore, it’s important to watch your calorie intake (don’t eat more than you need) and to prefer wholesome foods rather than convenient foods.
Ideally, the bulk of your diet should be full of leafy greens and cruciferous vegetables, both kinds are known to boost testosterone levels.
Also, it’s important to eat enough quality protein, the building block of every cell, including muscles. And by quality protein, I mean from animals that have been grass-fed and antibiotic-free.
During resistance training days, it’s also essential to eat enough carbs and making sure these are from wholegrain varieties and sufficiently nutritious (brown rice, quinoa, legumes, regular oats, etc.).
Finally, you need to eat enough healthy fats to improve your overall health and T levels. These include: nuts, seeds, extra virgin olive oil, organic coconut oil, avocado, rapeseed oil, organic butter and dairy products, fatty fish, etc.
4. Getting Quality and Plenty of Sleep
Getting quality sleep is as important for you health as a good diet and physical activity. (3)
Additionally, it may also have a significant effect on your testosterone levels.
The ideal amount of sleep is highly variable depending on people. For instance, some may need 8 hours while others will be satisfied with a 6 hour night.
However, lack of sleep is associated with lower testosterone levels.
Thus, make sure you are sleeping enough and that your sleep is as sound as can be.
To improve your sleep, ensure that your room is sufficiently cool and dark, and there’s no disturbing noises (invest in earplugs if you live in a noisy area).
Finally, try sticking to the same sleeping and waking hours, that will greatly improve your sleep over time.
5. Supplementing with Missing Nutrients
As a direct result of intensive agriculture, most modern fruits and vegetables lack the nutrients we need to function.
In consequence, supplementing is a necessity. Especially when it comes to ensuring you have all the vitamins and minerals that are needed to synthesize testosterone.
Studies have shown that supplementing with zinc and vitamins from the B group can be extremely beneficial to increase sperm quality.
When it comes to boosting T levels, vitamin D is crucial to its production. So, if you live in the Northern hemisphere, make sure to take a supplement of Vitamin D3 during the darker and colder months.
Similarly, vitamins A, C and E play a role in your hormonal health and could help boost T levels.
However, to figure out if you have any big deficiencies, ask your doctor (aka GP) for a full blood test.
This article “5 things you need to change to boost testosterone” was written by Michael King.
(1) Physically active men show better semen parameters and hormone values than sedentary men. Vaamonde D, Da Silva-Grigoletto ME, García-Manso JM, Barrera N, Vaamonde-Lemos R. Eur J Appl Physiol. 2012
(2) Acute suppression of circulating testosterone levels by cortisol in men. Cumming DC, Quigley ME, Yen SS. J Clin Endocrinol Metab. 1983
(3) Impact of sleep debt on metabolic and endocrine function. Spiegel K, Leproult R, Van Cauter E. Lancet. 1999