Testosterone is a hormone that is mainly produced in the testicles. It is one of the main reasons for changes in physical appearance such as hair growth, muscle development, and changes in your voice.
Throughout adulthood, healthy levels of testosterone are very important to your health. An increase in testosterone plays an important role in avoiding health risk factors, build-up of muscle mass, and increase in sexual function. Here are five tips for boosting your testosterone naturally:
- Eat protein, carbs, and fat
Consuming the right amount of protein helps in maintaining healthy testosterone levels. Aside from that it can help in reducing fat in your body. Healthy carbs and fats must also be included in your diet in order to have a nutritious well-rounded diet.
- Lift weights
All types of exercise are effective to some extent. Resistance training like weightlifting helps in boosting your testosterone levels.
- Increase vitamin D intake
Vitamin D plays a very important role in many factors of health. It increases the level of your testosterone and it helps in improving erectile dysfunction. To keep a healthy level of vitamin D in your body. Expose yourself to sunlight and include vitamin D3 supplements as per your doctor’s orders.
- Avoid stress
Stress can elevate levels of the hormone cortisol. If the cortisol hormone increases, it reduces the testosterone hormone. Other than that, high levels of cortisol in your body can negatively affect your food intake which in turn causes weight gain. Try managing your stress level by doing physical and stress-relieving activities such as working out or practicing yoga and tai chi.
- Get high-quality sleep
The quality of your sleep affects your testosterone level just as much as diet and exercise. A good 8 to 9 hours of sleep is considered high-quality sleep that will positively affect your testosterone levels.
I have been an ace certified personal trainer for over 15 years. Other certifications include kettlebells, TRX, battling ropes, Vpr, yoga fit, AFFA group fitness and more. I have two children who love the gym as much as I do.