Testosterone is a vital hormone, particularly for men, and it plays a key role in human health. Testosterone boosts muscle mass, improves sexual performance and libido, and, most significantly, is necessary for sperm formation. Did you know that you can naturally boost your testosterone levels? Because lifestyle choices have an impact on testosterone levels, you may be able to boost your testosterone levels by adopting healthier habits. To naturally raise testosterone production, follow these five scientifically validated steps:
- Get enough sleep
Lack of sleep can disturb the production of important hormones and affect testosterone production in the long run. Try and get 9 hours wherever and whenever possible to increase your testosterone.
- Healthy body weight
Being overweight can negatively impact your fertility and the amount of testosterone you’re producing. Try and lose a few pounds to increase the likelihood of conception.
- Keep stress under control
Stressful conditions affect the hormone cortisol in a direct way, whether they are physical, mental, or emotional. This hormone is in charge of a variety of bodily functions, including blood sugar levels and metabolism. Cortisol levels that are elevated for an extended period of time, on the other hand, can have a detrimental impact on testosterone.
- Increase your activity levels
In the long run, physical activity, particularly resistance training, can help testosterone production by improving body composition and lowering insulin resistance.
- Eat a nutritious diet
The majority of your diet has an impact on your testosterone levels. Your macronutrient ratio (carbs, protein, and fat), micronutrient content (vitamins and minerals), and total daily energy consumption are all factors to consider (calories). Although decreasing weight is an effective approach to increase testosterone levels if you’re overweight, being in an energy deficit for an extended period of time can also result in low testosterone levels.
Infographic by testosterone levels by age
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