- Men's Health & Wellness
Increase Testosterone Levels with Daily Habits
Why Should I Increase My Testosterone Levels?
Testosterone is vital to male health. Among other things you need it for the following:
- Sex drive
- Cognitive function
- Bone density
- Red blood cell production
For a full list see: Benefits of Testosterone for Men
Therefore, it's simply vital that you keep your testosterone levels adequate!
Never fear however, a lot of effective ways to increase testosterone levels (like having sex or masturbating) are very easy and very enjoyable. Others, not so much.
1. Lifestyle Choices Effecting Testosterone Levels
- Masturbate and/or have Sex More
Various studies have found that masturbating, or merely getting sexually stimulated enough to get an erection, actually increases testosterone levels. The data is not conclusive however and some scientists disagree that it has any effect at all. For more information see: LiveStrong.
- Lose Weight
Excess adipose tissue (body fat) results in having higher oestrogen levels, a hormone that inhibits testosterone.
- Eat Enough
Reducing calorie intake by as little as 15% may result in your body's "starvation mode" in which it greatly reduces the production of testosterone in a bid to preserve calories. Having a high sex drive during starvation would have resulted in poor survivability.
- Perform More High Intensity Exercises
Performing high intensity exercises (lots of weight but very few reps) is a very effective way of increasing testosterone levels. Reader should be warned however that this lifestyle choice brings with it a variety of potential problems like joint damage and immunodeficiency.
- Perform More Compound Exercises
These are exercises that involve utilising many muscles at once. Bench press, squats and back rows are good examples.
- Rest Enough After Exercise
Not resting enough after exercising resulted in reduced testosterone levels by up to 40% - a study at the University of North Carolina. The usual 8 hour sleep recommendation and not using the same muscle groups two days in a row is advised but be aware of individual differences in these needs.
- Reduce Your Stress
Cortisol, the hormone produced when we are stressed, has an active role in preventing the effects of testosterone in our bodies. This used to serve us very well in the wild when being under the effect of testosterone in dangerous situations would have often resulted in death - being very aggressive when confronted with a tiger or wild elephant would have been disastrous.
Now however, the effects of cortisol are only very rarely useful to us and so reducing stress levels is an excellent all round lifestyle choice. See Stress Management for a comprehensive collection of stress relieving techniques.
- Avoid Drinking
Alcohol impacts the endocrine system resulting in a cascade of changes that prevent testosterone to be produced. This explains why many men find that alcohol prevents them from getting erections during a one night stand.
- Eat Enough - testosterone requires energy (and therefore calories) and so making sure you eat enough is a key factor in increasing your testosterone levels - if you can't physically produce more testosterone despite doing all of the other things nothing will happen. Make sure you eat at least 2500 calories a day.
- Eat Enough Fat - research shows that having at least 30% of your calorie intake as fat will increase testosterone production.
- Maintain Healthy Protein-Blood Levels
High levels of dietary protein in the blood may result in lower testosterone production - though this study was only conducted on a study of 12 athletic men. Protein should be constitute around 16% of your daily caloric intake.
- Get Enough Zinc
The mineral zinc is used to produce testosterone and so is vital for having healthy amounts of the hormone. According to a National Health and Nutrition Examination Survey, 45% of adults over 60 do not consume adequate amounts of zinc. Meat, fish, dairy products (milk, cheese etc.)
- Get Enough Vitamin D
It is well known that vitamin D is necessary for the production of healthy sperm, but some studies have shown that it is also an important element of testosterone production. Getting enough sunlight is said my many to be the most efficient way of increasing vitamin D levels.
- Reduce Your Intake of Sugar
Insulin is another hormone that studies have shown may impact testosterone production1 and so eating sugar (which greatly increases insulin levels) is yet another factor that you can avoid to increase testosterone levels. This may also be why obese people tend to have very low testosterone levels.
- Consume Healthy Fats
Men who have a diet high in monounsaturated fats tend to have the highest testosterone levels. Nuts, olive oil, canola oil and peanut butter are great sources of monounsaturated fats.
What about you?
Do you feel like you are lacking in either a lifestyle or diet-choice that is leading to lower than desirable testosterone levels?
- Ingestion of Glucose and the Decrease in Testosterone
- 13 Ways to Naturally Boost Your Testosterone Levels
- Improve Testosterone Levels in Men · Men’s Zone discussions | Family's Health center | SteadyHealth.
- 9 Ways to Naturally Increase Testosterone Levels
At the age of 30, a man's testosterone levels start to decline, so he must know some natural testosterone booster and combine it with a healthy lifestyle.