Increasing your testosterone levels can cause rapid gains in muscle mass and vitality in only a matter of weeks.
Testosterone is an important hormone for good health in both males and females but as you age the amount of testosterone that your body produces declines. Women naturally have lower levels of testosterone and testosterone is key in the production of the female hormone estrogen which helps to maintain bone density as well as muscle mass.
It is important to note that healthy levels of testosterone vary from person to person. What is fine for one person may be low for someone else.The last thing you want to do is cause an imbalance in your hormones so here are 3 top ways to increase your level of testosterone naturally
- Nutrition plays an important role as the production of testosterone is dependent on specific nutrients. Try to include the following in your diet; Olive Oil, Pomegranate, Oysters, Coconut, Cruciferous Vegetables, Garlic and Whey Protein. In addition include plenty of vitamin D from sunlight and zinc from poultry and red meat as these are reduced in the production of testosterone. Eating too many carbohydrates and too much sugar will cause your body to release the hormone insulin. Insulin has been found to reduce your levels of testosterone. Fats however are essential for hormone production but they need to be good fats found in cheese, eggs, nuts and avocado but it’s all about getting the right balance and controlling your calorie intake. A diet based on whole foods with the balance of carbohydrates, protein and fats is best. Unsurprinsingly alcohol and drugs can also both have a negative impact on testosterone levels and this includes medicial drugs so keeping these to a minimum will have a positive effect.
- Exercise such as weight training and HIIT are the most effective ways to increase the amount of testosterone that your body produces in addition to the other health benefits. The more muscles stimulated during each exercise the better so try to include more compound movements working the whole body
- Stress can have a major impact on your testosterone levels. When you are stressed your body releases cortisol. Cortisol reduces the effects of testosterone the higher the cortisol level the lower the level of testosterone. Stress can also lead us to overeat, gain weight and store body fat which can also have a negative effect on our testosterone levels. A lack of sleep can also lead to higher stress levels which will have a negative impact on your testosterone levels. Make sure you get plenty of high quality sleep in order to maintain your testosterone levels
Healthy testosterone levels are also important for women, along with other key hormones such as estrogen and progesterone. Therefore, everyone should take the necessary lifestyle steps to optimize testosterone levels. You will improve your health and body at the same time.