- Establish or Maintain a Healthy Weight
- Eat a Testosterone – Boosting Diet
- Engage in Regular Exercise
- Manage Stress
- Catch some zzz’s
- Soak up some Vitamin D
Establish or Maintain a Healthy Weight – Shedding excess body fat can significantly improve cardiovascular health and vitality, while positively impacting sexual health and function. In men, obesity is correlated with low testosterone levels. Excess fatty tissue converts testosterone to estrogen, thereby lowering testosterone. A healthy diet and regular exercise are the best remedies for overall health, including regulating hormones, losing weight, and optimizing sexual health.
Eat a Testosterone – Boosting Diet – A healthy diet that supports natural testosterone production can help lower weight and regulate hormone production. Men who are looking to elevate their testosterone levels should consider crowding out:
Fast Food
Processed Food
Starchy Carbohydrates
Sugars
Sugars impacts insulin sensitivity levels, and insulin dysregulation negatively impacts testosterone synthesis and production. Numerous studies have shown that diabetic men have lower levels of testosterone compared to their healthy counterparts.
Even high glycemic fruits, such as bananas and oranges, can create dysfunctional blood sugar spikes. Stick to fruits with a low glycemic index, like strawberries, blackberries, and grapefruit. To help the body process sugar better, pair fruit with a protein.
Great sources of healthy fats include:
– Almonds
– Avocados
– Chia Seeds
– Cocnut oil
– Flaxseeds
– Salmon
– Sardines
– Walnuts
Engage in regular exercise – All exercise is good, but trying to naturally boost testosterone levels, aim to favor strength training over cardio workouts. Studies have shown that incorporating even just one high – intensity interval training (HIIT) workout into one’s week boosts testosterone levels, increasing protein synthesis, and better regulates blood sugars. HIIT also burns fat, helping you lose weight faster.
Manage Stress – Managing stress levels is key to establishing hormonal homeostasis in the body. Stress produces excess cortisol, which robs the body of the precursor hormones needed for the synthesis of testosterone. It’s also culprit for that annoying belly fat that just won’t go away!
You can’t always control the stressors in your life, but you can control how you respond to them and what you do to unwind.
Here are some ways to de-stress for every day of the week:
– Fun
– Tai Chi
– Yoga
– Meditation
– Low impact exercise, such as walking, swimming, or stretching
Catch some ZZZ’s – Testosterone levels and sperm production are most active during sleep. Getting atleast 6-8 hours of good quality sleep important in androgen synthesis and function.
To help you sleep better at night, create a bedtime routine that includes turning off all screens at least one hour before bed. The blue light these devices emit suppress melatonin, a hormone crucial for reparative sleep.
Soak up some Vitamin D – Vitamin D receptors are found in the testes, pituitary gland, and hypothalamus. Lower Vitamin D levels have been associated with lower testosterone levels, especially in obese and diabetic men. Try to get outside and expose yourself to sunlight for at least 20-30 minutes per day. Vitamin D can also be obtained through the diet by eating egg yolks, cheese, beef liver, fortified milk, and fatty fish, like tuna and salmon. If it’s difficult to obtain adequate vitamin D through sun exposure and diet, supplements are also available. However, these should never be taken without first getting tested by a doctor for your baseline vitamin D levels so the appropriate dosage can be established. Too much vitamin D can be dangerous.