Testosterone is produced by both men and women, which is an intriguing fact given that it is primarily associated with men. Males, on the other hand, produce far more of it. As a result, these significantly higher levels of production aid in the development of distinguishing male characteristics.
Additionally, it is an anabolic hormone, like human growth hormone and insulin-like growth factor-1, that contributes to the development of muscle mass.
Low testosterone levels have been linked to a variety of issues, including lack of drive and motivation, low libido, slow recovery from workouts, feeling weak, and inability to build real muscle. These low levels, I’m sure you’ll agree, are not ideal!
You work on making things right by following the suggestions below, and you get back on track to living a fulfilling life.
1. Lift Weights regularly
There is no better way to naturally increase testosterone levels. First, let me explain what I mean by “lifting weights.” The key to success is good old-fashioned strength training. Heavy compound lifts, anywhere from 1 to 5 reps, with 3 to 5 minutes rest between work sets for complete recovery.
Increasing your strength is a great sign that your testosterone levels are in good shape. How will you be able to tell if you’re getting stronger? You execute a progressive overload program, and you’ll know when you’re lifting heavier weights and getting greater volume on your work sets.
The key, however, is to not overdo it! Don’t overwork yourself; you want to feel good and have plenty of energy at the end of your workout. The body suffers as a result of this. When you stress your body, it releases the stress hormone cortisol, which negates your hard work and leaves you exhausted and worn out.
Not hardly moving at the end of the workout, but wanting more!
If your testosterone levels are low, HIIT cardio is also not a smart idea. Avoid these workouts since they might put a lot of stress on the body.
2. A Healthy Diet
The advantages of a healthy diet appear to be limitless. Increasing levels of testosterone can be added to the list as well. I’ll never weary of telling you to focus 85 per cent of your diet on whole, nutrient-dense foods. Processed foods are a quick fix with no real benefits to your daily life.
Foods with nutrients that will boost testosterone are numerous, and, as I previously mentioned, if you eat a well-balanced diet, you will be covered. Make sure you’re getting enough of the essential nutrients, and you’ll reap the benefits.
3. Make sure you get enough sleep
Getting enough sleep is a matter of personal preference! For everyone, it is different. I have my best results when I work for about seven hours each day. I know people who live on less and seem to function just fine. Lack of sleep has a slew of negative consequences, and it’s easy to see why. Deep sleep is the body’s time to recuperate and slow down.
When you don’t give yourself this much time, it’s easy to see how issues like low testosterone can develop over time. You must give yourself every chance to achieve this deep stage of sleep. Instead of watching a screen and then finding out why you can’t fall asleep, read before bed.
Although it may be best to aim for 7 hours of sleep nightly, you know your own body and your limits. Just keep in mind that if you aren’t getting enough sleep and have poor energy levels all of the time, sleep deprivation is a major factor.
4. Take control of your stress
It’s not always easy, depending on what’s going on in your life. High-stress levels will reintroduce that noxious cortisol into the body and wreak havoc on your testosterone levels. This is not an ideal situation. Everything is affected by stress, including your sleep, what you eat, and how you interact with others.
Taking a break from your daily routine can be extremely beneficial. Meditation and practising breathing techniques can be beneficial. Whatever you enjoy doing for fun is essential, whether it’s working out, socializing, or playing golf. Do something that makes you happy, and laugh more! Laughter is, without a doubt, therapeutic.
What is the long-term solution? You must identify the source of your stress and devise coping strategies. Whether it’s conditioning your mind to better handle situations or discovering new platforms that help you grow as a person. A stressful life is simply not worth it.
5. Get Enough Sunlight
Getting outside, preferably when the sun is shining, is good for the soul and helps you meet your daily vitamin D requirements. Sunlight also improves your mood (I’m sure you’ll agree if you live in a place where it doesn’t get much) and boosts your energy levels.
It’s a win-win situation because you’re outside being active and soaking up the sun.
This world is increasingly becoming a virtual world; it’s far too easy to stay at home now. Get out there and enjoy the world, but don’t overdo the sun rays or forget to apply sunscreen if you’re going on a big adventure. In any case, sunlight will get you moving, improve your mood, and help boost your testosterone levels.
6. Take Supplements
Supplements, as previously stated, are a viable option for a variety of reasons. Perhaps your diet is deficient in nutrients, you are not getting enough quality sleep, or you simply do not get enough natural sunlight where you live.
So, what supplements are on the table? Due to a lack of natural sunlight, vitamin D is useful for many people. If you have trouble sleeping, try magnesium. A multivitamin is an all-purpose supplement that can help with a variety of bodily functions. Creatine is a viable option for increasing strength and muscle mass.
Ashwagandha is a herb that can aid in the reduction of stress and anxiety.
7. Avoid Paraben-Containing Products
Parabens can be found in a wide range of products, from shampoo to skincare. Parabens are chemicals that can disrupt the body’s hormones, especially estrogen and testosterone.
They are estrogen-like compounds that disrupt both male and female hormone balance.
It is critical to be aware of parabens and to look for paraben-free or BPA-free labels when purchasing products.
In conclusion, low testosterone levels cause several side effects. Low motivation, sex drive, poor recovery from workouts, and minimal muscle development can all be signs of a problem. You should also consider seeing a doctor and getting a blood test to determine your true status.
Implement the suggestions above, and I don’t see why your levels won’t rise when you have them tested again in 6 months. As you progress, you will have good indicators. Things like becoming stronger, gaining muscle, and even displaying a little aggression because there is no downside to being a raging bull in the bedroom!