It has been found that about twenty percent and one in four men currently have testosterone levels that are below the healthy range.
Which will induce quite a few negative facet effects. Decreased muscle growth, obviously, fat gain, less motivation. You’ll probably feel more fatigued.
You’ll have a mood swing, possibly, even depression. And it can also negatively impact your cardiovascular health and even increased the risk of prostate cancer too.
1. Maintaining a regular weight training and exercise plan.
People who exercise on a daily basis have higher androgen levels, plain and simple. And intense resistance training is one of the best things you can do both in terms of increasing actual testosterone levels and improving androgen receptor sensitivity as well.
Make sure training with sufficient intensity, so I’d say about a rep or two short of failure On most sets is a good guideline. And don’t rest for a longer time.
But bottom line, if you’re currently living a relatively sedentary lifestyle than getting into the athletic facility a minimum of 3 days per week with some additional cardio thrown into the mix, that’s going to be one of the best things you can do.
2. Don’t over-train yourself.
So just because some weight training is good doesn’t automatically mean that more is
always going to be better. And overdoing it can actually have the opposite effect on your testosterone levels especially
If you are already lead an active lifestyle outside of the gym, maybe you have a stressful job, all those things are going to add up. So make sure to regulate your overall training volume and frequency.
3. Maintain a healthy body fat percentage.
So healthy meaning not too high because excessive body fat is correlated with higher estrogen levels and lower testosterone levels but it also means not allowing your body fat levels to drop too low.
Trying to stay shredded year round with ripped abs and striated shoulders might sound good but the fact is that that’s truly not healthy and it’s not property and going too low can have an immediate negative impact on androgen levels furthermore.
So, if your goal is to maintain a decently clean and aesthetic physique but also keep your testosterone levels optimized then somewhere between about ten to fifteen percent body fat for a male is probably going to be the range that you’re going to want to stay in, and even ten percent is pretty low for a lot of guys.
4. Make sure you’re consuming enough dietary fat.
So there a direct relationship between dietary fat intake and testosterone levels, Keep in mind that dietary fat does not make you fat, excessive total calorie intake is primarily what makes you fat.
And intense enough fat daily is crucial for keeping androgen within the correct variety and only for balanced overall health furthermore.
So, get about twenty-five percent of your total calories from fat. You can go higher than that depending on what sort of diet you’re following, grams of fat to eat.
5. Get enough deep restful sleep each night.
The highest quantity of androgen gets made whereas you sleep and chronic underneath sleeping goes to raised Cortef levels and reduced androgen furthermore.
And sleep is a hugely important way beyond just increasing testosterone levels. You need it for proper mental focus, training performance, optimizing other important hormone levels as well besides testosterone, so this is not something you want to overlook.
6. Lower your overall levels of daily stress.
Stress is a killer, not just metaphorically but actually in the literal sense because it increases your risk of a pretty lengthy list of diseases and it keeps cortisol levels chronically elevated, which decreases testosterone as well. So, in modern society a lot of us are leading pretty busy lives, we have a lot going on, we’re constantly under pressure in a variety of ways.
7. Consume enough zinc.
About one-third of the American population doesn’t meet the RDA for zinc and that can increase estrogen levels and lower testosterone.
And this is especially important if you’re training hard in the gym because gets depleted from your body through sweat. So you can expand your utilization of zinc-rich nourishments or the other option is to supplement with it to make sure that you’re getting enough.
Twenty to thirty milligrams of zinc, ideally in the form of zinc citrate, with a meal once per day that might be a reasonably commonplace dose and if you don’t sweat a lot or if you’re already consumption tons of Zn wealthy foods then you can go a bit lower at about ten to fifteen milligrams just to be safe.
8. Consume enough magnesium.
This is another very important mineral that plays an important role in keeping your test levels in restraint and similar to Zn it conjointly gets depleted from your body through sweat.
So, magnesium-rich food can help, and a supplementation is also an option here at two hundred to four hundred milligrams per day with a meal either in the form of magnesium citrate, gluconate, or magnesium glycinate.
And magnesium also has the added benefits of improving sleep quality as well if your current intake of it is too low.
9. Moderate your alcohol intake.
Now, alcohol itself is not some horrible, the evil substance that you have to completely abstain from in order to stay in great shape.
So the equivalent of about one to two drinks per day probably won’t be an issue and it can actually have certain health benefits, and even drinking more heavily once in a while, if you’re going out partying or something like that, probably isn’t going to be an issue as long as you’re doing it relatively infrequently.
But if you’re having multiple drinks, multiple days per week to the point of getting decently buzzed or you’re getting aggressively binge drinking every single weekend then that can definitely add up and have measurable effects.
So if you want to keep your testosterone levels fully optimized, you don’t have to cut out alcohol completely.
10. get out in the sun
That’s because vitamin D intake is correlated with testosterone production. The lower your viosterol levels below the healthy vary, the lower your levels of androgen about to be added.
So if you can get out in the sun for about thirty minutes a day that will definitely help and if you want to make sure your vitamin D levels are fully optimized or you’re in the winter months and you reside somewhere that doesn’t get tons of sun then viosterol a supplementation is also an option.