|1.||Get Plenty of Quality Sleep
Quality sleep is among the most important factors that can affect your natural testosterone levels. In fact, testosterone production is directly related to the amount of sleep you get each night. Inadequate sleep interrupts your hormonal cycle lowering both your testosterone and human growth hormone (HGH) production. Sleep is a natural stress reducer as well, another factor that negatively affects all your hormone production including testosterone.
|2.||Limit Your Cortisol Production
Cortisol is a catabolic hormone that will cause your testosterone levels to plummet as much as 70%. You produce Cortisol during times of high stress, fear or anxiety. It is also produced during times when you suffer from of lack of sleep.
Reduce or limit stimulants such as nicotine, alcohol, sugar, energy drinks, coffee or other caffeinated products. Moderation is the key. Refrain from consuming sugar and caffeine after 4 pm.
Avoid consuming excessive carbohydrates, as Cortisol is released to correct increased insulin levels that are a result of too many carbs.
Incorporate complex carbohydrates such as brown rice, whole-wheat bread, pasta, fruits and vegetables in to every meal. Reduce fats and increase Omega-3 fats from sources like olive oil, wild fish, unsalted nuts or flax seed can also assist in reducing Cortisol levels.
|3.||Manage Stress in Your Life
Like it or not our lives are moving at a faster stress filled pace and how we cope can affect our mental and physical health in a big way.
Managing stress can be an important step towards increased natural testosterone production. Be sure to take out some time for yourself every day and just relax. Even a five minute break a couple times a day can do wonders. Yoga, naps, meditation and deep breathing and light exercise are some of the best ways to minimize stress.
|4..||Work Out Regularly
One clear way to raise testosterone levels which is also important to your health and longevity is to schedule time for regular exercise. Depending on your age and condition this can range from a minimum of a brisk walk three times a week, to a vigorous daily weight training regimen.
Exercises such as deep squats, bench press, power rowing, chin ups, etc. work well to boost testosterone production in your body. However, there is one important thing that you need to keep in mind while working out. Limit your workout to 45-60 minutes in a single session. Excessive workouts can increase the level of hormone Cortisol which can effects testosterone production.
|5.||Reduce Estrogen levels
Reducing the levels of estrogen (female hormone) will greatly increase your testosterone. You can reduce estrogen by eating more cruciferous vegetables like broccoli, cauliflower, cabbage, radishes, and turnips. You can also reduce estrogen by limiting the amount of soy protein you take in. Soy has been known to raise estrogen levels which decreases your testosterone.
|6.||Remodel Your Daily Diet
|7.||Control Your Weight
Fat converts your precious testosterone into estrogen and there is a direct correlation between being overweight and low testosterone levels. In fact a study that examined 64 severely obese men found their average testosterone was a very low (340) even though the average age was in the late forties. The same study noted that weight was associated with an increasing estrogen and decreasing testosterone.(1)
1) Journal of Clinical Endocrinology & Metabolism, published online on January 27, 2009, Submitted on July 24, 2008, Accepted on January 15, 2009, “Effect of Roux-en-Y Gastric Bypass Surgery on the Sex Steroids and Quality of Life in Obese Men”, Ahmad Hammoud MD, MPH*, et.al.
- 11 Warning Signs You May have Low Testosterone
- 6 Signs of Low Testosterone
- How do I Know if My Testosterone is Low? Low Testosterone Symptoms Every Man Should Know
- Surprising Facts About Testosterone Every Man Should Know
- The Link Between Menopause and Insomnia
- How to Burn More Fat by Revving up Your Metabolism with High-Intensity Exercise