Both men and women thrive on healthy testosterone levels. It ensures the breakdown of fats, a flat stomach, healthy skin, muscle mass, and a healthy libido. The mental benefits, such as self-confidence and competitive drive, are also not to be sneezed at. By means of a healthy diet, natural supplements, and the right training we can keep our testosterone supply up to standard.
From the age of 55, testosterone levels drop by one percent per year. Nature simply judges that we need less testosterone from that age. Fortunately, testosterone loss and aging can be slowed by a healthy lifestyle. Here in this article, we are going to find out the top 3 ways to boost your testosterone level.
Best Ways To Boost Testosterone Level
1) Healthy Nutrition
Proper nutrition helps to fine-tune our hormone factory. You can use some substances extra well, such as zinc, which you get in by, for example, eating oysters (known as potency enhancers) and other seafood. Eating enough fat also helps, including saturated fats. Limiting your calories too much is not a good idea because then your body is in a breakdown state too much and energy must be released rather than stored as muscle mass. You can also choose herbal testosterone booster supplements like Testogen if you don’t have an idea about choosing the right nutrition for your T-levels.
2) Regular Workout
This means doing heavy strength exercises for the largest muscle groups: legs, back, chest. For optimal muscle growth and testosterone rise after training, sets of 6 to 12 reps to overload work very well. Overload means challenging your body and trying to cross a line. If you want to do 10 repetitions, then the eleventh should no longer be possible, as it were. You also need to change the training stimulus regularly so that the body continues to be challenged. This can be done by occasionally changing the exercises, the number of repetitions, the rest time, the sequence of exercises, and the pace of the movement. Obviously, you need to have enough recovery time to give muscle growth and recovery a chance. Therefore, make sure you have at least 48 hours between workouts.
Sprints, intervals, and intense paces stimulate testosterone production. Walking long distances, on the other hand, stimulates the production of the stress hormone cortisol, which breaks down muscle tissue and slows down the production of testosterone. Therefore train explosively in the cardio sessions, and put strength training on the program twice a week. Do short sprints or sets, with no more than five to 15 repetitions. As a result, the body needs muscle mass and the testosterone level rises.
Do you want to run a marathon without your testosterone plummeting? Then prepare yourself with tempo runs and long intervals. That way, not only will your stamina improve by leaps and bounds, you also produce less cortisol than with three-hour runs.
3) Taking Less Stress
In addition to exercising too long and too much, there are also other forms of stress that can put you in a degradation state too much and thus lower testosterone. Work stress, private stress, and a lack of sleep can undermine the balance between breakdown and recovery.
Sunlight has a stimulating effect on the pituitary gland. This hormone gland in turn triggers the adrenal gland, testicles, or ovaries to take more action. Scientific research has shown that testosterone levels are around 15 percent higher in the summer than in the winter.
What is Testosterone?
Testosterone is a very versatile substance. To immediately clear up a misunderstanding: it is a hormone that both men and women produce.
It provides us with:
- Competitive drive
- Healthy libido
Cause Of Low Testosterone
There are various causes for a testosterone level that is too low compared to the female hormone estrogen.
Drinking a lot of alcohol is stressful for the liver and can prevent the breakdown of estrogen as well as lower testosterone levels. Excessive alcohol consumption has a feminizing effect on men, as it were.
2) Endurance training
Walking extremely long distances has the same effect. Moorman: ‘During endurance training, the body produces the stress hormone cortisol, which breaks down muscle mass. At that time, the levels of the muscle-repairing testosterone, growth hormone, and insulin are not high. These hormones only come into action during the recovery that follows a workout.
3) Passive lifestyle
But a completely passive lifestyle is not healthy either. Aromatase is an enzyme in adipose tissue that can convert testosterone into estrogen. For men, having a lot of fat mass makes them feminine. A couch potato sometimes has gynecomastia or breast formation, and its male menopause will start earlier. In short, there is a loss of masculinity.