Testosterone is a very important hormone – especially for men – and it plays a significant role in human health. It increases the ability to build muscles, improves sexual performance and libido, and most importantly, testosterone is crucial for sperm production. Did you know that you can increase testosterone yourself, naturally?
Lifestyle choices can affect testosterone levels, which means you may be able to increase your testosterone by adopting healthier habits.
Follow these five scientifically backed steps to increase testosterone production naturally:
Step 1: Make sure to get your sleep
Lack of sleep is responsible for numerous health issues. It can disturb the production of important hormones and affect testosterone production in the long run. In a recent study where participants went through different sleeping regimes, those that restricted their sleep to 5 hours per night had a significant drop in their testosterone levels [1].
We recommend that you have 7-9 hours of quality sleep every night.
Step 2: Maintain a healthy body weight
Maintaining a healthy body weight is crucial to overall well-being. This is because fat affects many hormones, and a high body fat level strongly correlates with decreased testosterone. Several weight loss studies find a direct association between the amount of weight loss and increased testosterone among the participants [2][3]. A possible explanation for these findings is that fat tissue produces a specific hormone called aromatase. This increases the conversion of testosterone into estrogen, leading to lower testosterone levels.
We recommend that you stay at normal BMI (for males is 18.5 – 24.9) by following a healthy diet and physical activity level (see step 4 and 5).
Step 3: Control your stress
Stressful situations, whether physical, mental, or emotional, have a direct impact on the hormone called cortisol. This hormone is responsible for managing many different functions in the body, such as blood sugar levels and metabolism. However, increased cortisol levels for a prolonged period can negatively affect testosterone. In a recent study where researchers examined students during exam periods, they found that such events contribute to decreased testosterone levels in males, highlighting the importance of managing your stress [4].
Try to avoid stressful situations and manage your daily stress level so it does not affect you in any way.
Step 4: Increase your physical activity
Physical activity, especially resistance training, can benefit testosterone production in the long run by improving body composition and reducing insulin resistance. However, be careful because too much exercise (overtraining) with inadequate rest periods can actually lower testosterone levels. Recent studies on inactive men show that physical activity can increase both testosterone levels and semen quality [5][6][7]. More specifically, 1 hour of combined resistance training and high intensity interval training 3 times per week was shown to be effective [8][9].
Make sure to incorporate at least 4 hours of physical activity every week where you combine both resistance and cardio training.
Step 5: Adopt a balanced diet
Most aspects of your diet influence your testosterone levels. This includes your macronutrient ratio (carbs, protein, and fat), micronutrient content (vitamins and minerals), and your total daily energy intake (calories). Although losing weight is a very efficient way to raise your testosterone levels if you’re overweight, being in a prolonged energy deficit can also cause low testosterone levels. In a study with 24 males it was observed that those being malnourished and having a long-term calorie restriction had lower testosterone levels [10]. Deficiency in specific micronutrients like zinc has also been shown to decrease testosterone.
It is possible to improve your sperm quality and testosterone level with nutrition. We recommend you to adopt some of the eating habits described in the Ricettario ExSeed and ExSeed Fertility Guide.
Follow these easy diet recommendations to increase testosterone:
- Make sure to include protein in your diet (but limit red meat intake)
- Eat more fruits and vegetables
- Replace refined grains with whole grains
- Eat fish and sea food on a regular basis
- Replace unhealthy snacks with healthier alternatives
- Get the healthy fats (coming from sources such as avocados, nuts, and olive oil)
- Limit the consumption of coffee and caffeinated beverages
- Limit your alcohol consumption to a maximum of 14 units per week and no more than 5 units at a time
Don’t go overboard on alcohol
Binge drinking has its downsides and is pretty damaging for the endocrine system. It’s been shown that heavy alcohol consumption reduces testosterone levels and elevates the levels of estrogen and cortisol [11] [12] [13].
A few drinks are not going to cause any harm. However, if this is happening several times during the week, you might need to reconsider your habits. What is a healthy alcohol consumption? For men, it is a maximum of 14 units weekly and not more than 5 units at a time.
If you’re interested in increasing your testosterone, keep an eye out for our new supplements products and don’t hesitate to contact us for further advice.
For complete optimization of fertility, take a look at our Online Bootcamp, where you’ll get a personalized guide to boost your fertility!
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