Most people think that testosterone is a “male” hormone associated with strength and libido. The reason: Testosterone is more prevalent in men than women and, indeed, it increases muscle mass while playing an important role in sexual activity by stimulating desire, excitement and libido. However, you do not only need testosterone for strength and sex. This vital hormone is also needed to maintain an appropriate response to pain, a sufficient amount of red blood cells, a regular sleep pattern, optimal bone density, sufficient energy and good muscle mass fat burners.
The 5 best ways to naturally boost your testosterone
Unfortunately, low testosterone is a major problem for many people. According to research published in the International Journal of Clinical Practice, up to 40% of men over 45 suffer from low testosterone levels. It also plays a role in increasing the endemic hormonal imbalance in young women and men.
Why? For starters, as we get older, our testosterone levels decline naturally. In addition, elements such as chronic stress, poor nutrition, unbalanced microflora, low vitamin D levels, weight gain, poor exercise and medication (especially the statin) further accelerate the decline testosterone.
There is still good news. You can boost your testosterone levels naturally without resorting to risky substitution treatments with these tips.
1. Intermittent fasting
Intermittent fasting consists of limiting the hours during which you eat at a small window during the day (typically between six and eight hours) and then not eating for the rest of the day. According to research conducted by the Department of Internal Medicine at the University of Virginia Medical School, fasting for a short period of time could significantly increase testosterone levels.
To try intermittent fasting, skip breakfast and then eat your other meals in a small space: one at noon, one at 15h and the last at 18h. This allows your organs to rest and improves your hormonal balance (in addition to boosting your testosterone levels).
2. Train well
Testosterone is important for muscle mass and strength. This relationship is reciprocal. Building strength and muscle with heavy weight workouts and interval training can boost your testosterone levels. Researchers at Ball State University’s Human Performance Laboratory demonstrated that testosterone secretion was positively impacted by a 12-week strength training program. Another study published in Medicine and Science in Sports and Exercise showed that heavy to moderate lifts increased testosterone levels in participants.
Interval training (HIIT) and burst trainings are some of the best workouts to boost your testosterone levels. Burst training involves training at 90 or 100 percent of your maximum effort for a short interval to burn the sugar stored in your body. This training is then followed by a period of low-impact exercises for recovery. It helps your body burn fat for longer, restore energy and increase testosterone levels. It also helps you to decrease your resting heart rate and your blood pressure.
It is recommended that you visit the gym at least three days a week and lift heavy weights to accommodate larger muscle groups such as the torso, shoulders, back, hamstrings and quads. Train for 30 minutes to an hour to really increase your testosterone levels.
3. Reduce your stress
When your body is stressed, it focuses on the release of cortisol, which impacts the secretion of other hormones such as testosterone. Research has shown that when cortisol levels are high, testosterone levels also increase and then relapse even lower than before.
Conclusion: you really need to check your stress level. Sports exercises, yoga, meditation, acupuncture, alternative treatments, nature, a diary, adaptogenic herbs and essential oils can help you.
4. Improve your diet
Many men who have low testosterone levels eat too much carbohydrate and junk, a diet that can make it impossible to increase your testosterone levels. Instead, we recommend eating a diet high in healthy fats (like avocados, coconut oil, or wild salmon) that helps you build muscle and increase testosterone levels. A study published in the Journal of Steroid Biochemistry showed that men who reduce their intake of healthy fat experienced a decrease in their testosterone levels.
It is also vital to ingest enough vitamin D which also helps you to increase your testosterone levels. You must also work on your sugar addiction because it can disturb your hormones, especially testosterone.
5. Sleep well
Sleeping well enough and at the right time are two of the most effective and natural ways to increase your testosterone levels. Getting a good night’s sleep also helps you reduce your stress level, give you enough energy to train and maintain a healthy diet, which can increase your testosterone levels even more. Most men have to sleep between seven and nine hours a night. The ideal would be to go to bed at 22h and get up at 6am.