It’s no shock that testosterone levels in men have been steadily declining. Many factors seem to be the culprit in bringing down our testosterone from poor diet, strenuous jobs, lifestyle choices, and even environmental toxins. One disturbing study, published in the Journal of Clinical Endocrinology and Metabolism in 2007, indicated that men’s testosterone levels plummeted 17 percent from 1987 to 2004. The study found not only that individual men were losing testosterone as they age, but that same age men from later eras had substantially lower T than their predecessors: a man who turned 65 in 2002 had much lower T than a man who turned 65 in 1987.
Low testosterone can put a hamper on your life. Some side effects of low T are:
- Low sex drive
- Low sperm production
- Loss of muscle mass
- Lack of motivation
- Increased emotionality/ Mood changes
- Fatigue / Lack of energy
- Difficulty achieving erections
- Increased body fat
- Cardiovascular disease
Follow these 5 steps below to naturally increase your testosterone levels.
1. More Sleep
Poor sleep is a common factor for men with low testosterone. Lack of sleep affects a variety of hormones in your body. Sleep should be a priority for you. Always aim for 7-8 hours a night, even if it means moving around your schedule, or dropping any late night bad habits. Less sleep can result
Exercising can be one of the greatest ways to increase your T-levels and also prevent many illnesses. There are many studies that show people who exercise regularly had higher testosterone levels. All forms of exercise can increase your level. Weight lifting and HIIT workouts are very effective.
3. Manage Your Diet & Nutrition
Increased weight and obesity can definitely lower testosterone levels. Changing your dietary patterns can make a big difference not only to your testosterone levels but to your risk for heart disease and diabetes. Make sure to change your diet by cutting out processed foods.
- Eat more fruits and vegetables
- Eat more fish and quality meat.
- Avoid processed food, including grains, lentils, beans, and dairy.
- More nuts and seeds
Make sure to drink plenty of water also. In addition to hydrating you, water will also stop you from feeling hungry.
4. Intermittent Fasting
Intermittent fasting is also known as time-restricted feeding, which means eating within a specific daily window of time (feeding period) and fasting outside of that window (fasting period).
Intermittent fasting combined with moderate to high-intensity exercise has been shown to increase testosterone levels. During a fasting period, include moderate to HIIT exercise of your choice. Since you are fasting, your body will turn to stored fat for its fuel.
Personally I use the 16/8 fasting method. The 16/8 method means i fast for 16 hours a day and eat within an 8 hour window. Lets say I wake up at 8am. I would have my first meal around 1pm and my last meal no later than 9pm. So from 9pm-1pm is a 16 hour gap of not eating. Its that simple
5. Vitamins & Supplements
Traditional testosterone replacement therapies, such as injections, implants, and gels, work to add testosterone into your body. Herbs and supplements, on the other hand, help your body make testosterone. Some herbs and supplements simply aim to ease your symptoms of low T. Here are some recommendations below.
- Vitamin D – Can also be obtained by sunlight/ 4000 IU daily recommended
- Zinc – Only boost T if you’re already deficient in it
- Ashwagandha – Increases sperm concentration and volume
- Mucuna Pruriens – Boost Dopamine production(Motivation)
Around the age of 27-30, your testosterone levels will naturally start to decline. Therefore, we should all take the necessary lifestyle steps to optimize our levels and stay young for as long as we can.
Feel free to contact us if you have any questions.