High testosterone is essential for a man, and if you aren’t optimising yours you’re leaving happiness and success on the table!
Healthy levels of testosterone are so important. For general health, disease risk, body composition, sexual function and just about everything else.
Additionally, increasing your testosterone levels can cause rapid gains in muscle mass and vitality in only a matter of weeks.
But how can you boost your testosterone levels? And how can you do it naturally so you can avoid hormone replacement therapy?
Let’s have a look at some lifestyle factors that will remedy the situation.
First up is exercise, to be more specific resistance training/weights.
People who lift have higher testosterone levels. Not does exercise increase testosterone levels, and fitness but also reaction times.
Factor into your week a minimum effective dosage. Resistance the urge to go full banana and instead commit to an amount of sessions you can realistically stick to. Even if only 2 sessions per week.
A Balanced diet,
to clarify, is eating enough protein, to aid satiety to aid weight loss, and muscle repair. Having enough carbohydrates also optimize testosterone levels during resistance training. And a balance of fats which are also beneficial for testosterone and health.
Combined with an energy target for your goal you will have a ‘REAL’ healthy diet.
Stress management
Natural elevations in cortisol can reduce testosterone. These hormones work in a seesaw-like manner: as one goes up, the other comes down.
Chronic stress and high cortisol can also increase food intake, weight gain, and the storage of fat around your organs.
This is why it is paramount you input into your day time for actions that will see you decompress, away from stressors and stimulation.
Sleep
Getting good sleep is as, if not more important for your health as diet and exercise. It also has major effects on your testosterone levels.
The ideal amount of sleep varies from person to person. But one study found sleeping only 5 hours per night caused a 15% reduction in testosterone levels!
This is why it would be prudent to implement a bedtime routine that will improve the duration and quality of your sleep. Why not set an alarm at the same time each day to start your bedtime routine
For more help with these lifestyle factors download a free copy of my guide The Gentleman’s Vitality Handbook