Things That You Can do Everyday to Increase Testosterone Levels

Anyone concerned about their testosterone levels should see their doctor for a testosterone test but also to discuss lifestyle changes and whether testosterone therapy or supplementation may help. Many men do find however, that medical testosterone therapy is not always a suitable option for them. In these cases there are truly ways to get the results you want through lifestyle changes including dietary changes, vitamin supplements and various forms of exercise.

A man can naturally increase their testosterone levels by:

  • losing weight, for people who are overweight

  • exercising regularly

  • building muscle through resistance training

  • getting enough sleep

  • reducing stress

  • speaking to a doctor about testosterone therapy

Eat a Balanced Diet - The best diets are ones that include mostly whole foods and offer a healthful balance of fats, carbohydrates, and proteins. Eating a healthful and nutritious diet can keep all hormones levels in the body balanced and promote optimal long-term health.

Shed Some Pounds - One study in the journal Clinical Endocrinology reported that some obese males between the ages of 14 and 20 have up to 50 percent less testosterone than those who are not overweight.

Work Out on the Regular - A study in the European Journal of Applied Physiology found that the more active an individual is, the more testosterone they will have. Another study suggested that increasing physical activity was more beneficial than weight loss for improving testosterone levels.

However, having optimal levels is also important throughout adulthood and even during old age.In adults, healthy levels are important for general health, disease risk, body composition, sexual function and just about everything else. Additionally, increasing your testosterone levels can cause rapid gains in muscle mass and vitality in only a matter of weeks.

Exercise and Lift Weights

Exercise is one of the most effective ways to prevent many lifestyle-related diseases. Interestingly, it can also boost your testosterone.

A large review study found that people who exercised regularly had higher testosterone levels. In the elderly, exercise increases testosterone levels, fitness and reaction time.

New research in obese men suggests that increased physical activity was even more beneficial than a weight loss diet for increasing testosterone levels.

Resistance training, such as weight lifting, is the best type of exercise to boost testosterone in both the short- and long-term.

Taking caffeine and creatine monohydrate as supplements may further boost your levels when combined with a training program.

Reduce Stress to Control Cortisol .

Unnatural elevations in cortisol can quickly reduce testosterone. These hormones work in a seesaw-like manner: as one goes up, the other comes down.

Stress and high cortisol can also increase food intake, weight gain and the storage of harmful body fat around your organs. In turn, these changes may negatively impact your testosterone levels

Read this article to find out more in depth ways to make changes that will work to get your testosterone levels up using the results of stress studies, vitamins and minerals that actively change the way your body works, and some discussion on medical therapy to determine if it might or might not be right for you.

Other Tips

Numerous strategies may help improve your fertility, although this depends on its cause.

Also, keep in mind that fertility and libido usually go hand in hand with your general health.

For this reason, anything that improves your overall health is likely to boost your fertility at the same time.

Here are 8 additional tips to boost fertility and sperm count/quality:

  • Lead a healthy lifestyle: Unhealthy lifestyle practices impair your overall health, including fertility.

  • Lose excess weight: Obesity is associated with infertility. If you are infertile and obese, weight loss should be one of your top goals..

  • Limit your alcohol intake: Avoid heavy alcohol consumption, as it may reduce testosterone levels and impair semen quality..

  • Get enough folate: A few studies indicate that a low intake of folate may impair semen quality.

  • Get adequate sleep: Getting adequate sleep is vital to maintaining your health. Restricted or excessive sleep has also been linked to poor semen quality.

  • Snack on walnuts: Eating a lot of antioxidant-rich foods, such as walnuts, seems to benefit fertility..

  • Consider supplements: Antioxidant supplements also seem to work. Some evidence suggests that coenzyme Q10 improves semen quality.

  • Avoid eating too much soy: Soy is rich in isoflavones, which are associated with lower semen quality.

*Many of the tips mentioned in this article are key components of a healthy lifestyle.

*If you suffer from nutrient deficiencies or low testosterone levels, chances are that these may help.

Michael Hickey