Are your testosterone levels lower than you’d like? You’re not alone – low testosterone is surprisingly common, and is often caused by age or lifestyle choices. But don’t fret – there are plenty of natural ways to boost your T! Exercise, nutrition, and abstaining from certain substances are just a few of the methods you can use to boost testosterone levels back up to healthy. Read on to learn more!
What is Testosterone?
- Testosterone is an essential hormone for humans – necessary for muscle growth and development, as well as hair growth and bone health.Â
- It helps to preserve muscle mass by boosting protein synthesis and rebuilding muscle fibers with amino acids.Â
- Testosterone is the force behind maintaining existing body mass and building more.Â
Why are Testosterone Levels so crucial?
- Regulates sex drive
- Influences bone density
- Manages fat distribution
- Impacts muscle mass and strength
- Controls the production of red blood cells
- Controls the production of sperm
Symptoms & Signs of Low Testosterone
- Low libido
- Changes in sexual function
- Reduced fertility
- Fatigue
- Sleep disturbances
- Difficulty in weight lossÂ
- Decrease in muscle mass
- Brain fogÂ
- Emotional fluctuations
Does exercise increase testosterone?
- T levels in men and women who lift weights show a drastic rise in testosterone for men, whereas women only experienced a minor increase
- Women who engage in resistance training can experience a short-term surge in testosterone levels, with a subsequent impact on fat distribution.
- Older men concluded that regular physical activity could elevate both testosterone and growth hormone (GH) levels, as well as boost brain performance.
- Men who work out on a regular basis have higher testosterone levels than those who are inactive.
- Obese men engaging in regular exercise are more effective in raising T levels than even weight loss.
Best Exercises to increase testosterone levels
- Squat
- Deadlift
- Bench press
- Row
- Pullup/Chinup
- Overhead press
- Pushups
How exercise benefits testosterone levels
- Greater strength
- Increased overall stamina and power
- Stronger muscles and bones in the upper body
- Improved heart health
- Enhanced muscle mass
- Weight management
- Protection from chronic disease
How to boost testosterone through nutrition
Exercise is one option, but here are a few other tips to help you out:
- Eating a diet high in protein
- Reducing stress and cortisol
- Getting plenty of sunshine or taking vitamin D supplements
- Using other vitamins like zinc and vitamin B
- Getting 7-10 hours of sleep every night
- Taking natural herbs like ashwagandha and ginger
- Avoiding substance abuse including alcohol, nicotine, opioids, cannabis, and amphetamines
Boosting your testosterone levels can provide a surge of energy, endurance, and a reduction in fatigue. The best natural methods for achieving this include weight training, nourishing your body with a healthy mix of protein, carbs, and fats, and making sure to get plenty of quality sleep.
Contact Personal Trainer San Diego for more personalized fitness tips.