Testosterone is one of the most vital hormones in the human body as it governs many processes like sex-drive, muscle behavior, hair growth and bone strength. Men actually produce roughly ten times more testosterone than women and as consequence is generally associated with masculine traits like physical strength and virility. If you’re looking for a way to boost your testosterone levels there are a number of lifestyle changes that can do just that leaving your hormones and body in an ideal state for optimum function.
Exercise is a great way of boosting your testosterone levels while gaining a variety of other medical benefits too. In order to raise you T-levels you should concentrate on weight-lifting exercises over several different muscle groups. Certain studies have highlighted the efficacy of exercises such as squats and bench presses as being more effective than lighter weight-lifting like bicep curls in increasing testosterone production. The effort you put into these different regimes is very similar but the effect on testosterone can vary widely. A study in Finland also asserted that if you start off by lifting heavy weights (for instance a weight that you can only do 5 reps with) your testosterone levels will be significantly boosted.
Studies have also highlighted that those with higher levels of visceral fat tend to have high levels of estrogen which will lower your T-levels. Next time you’re at the gym, concentrate on aerobic exercise as well as weights in order to shed the unwanted layers while building muscle.
In order to gain any real benefits from a good work out you must let your body rest and recuperate. Overtraining can lead to a serious depletion of testosterone levels by up to a massive 40%. Overtraining is essentially an imbalance that occurs between training and recovery and in order to avoid this imbalance, you should get at least 8 hours sleep and never train the same set of muscles with weights on consecutive days.
The importance of sleep in maintaining bodily functions can never be underestimated and the same goes with testosterone production. Missing sleep is known to dramatically deplete testosterone levels even in those who are otherwise healthy. A study published in the Journal of the American Medical Association found that lack of sleep has the same effect on testosterone as does ageing by 10 to 15 years. It’s very well understood that as we age our testosterone levels drop, so don’t miss out on sleep or you’ll end up feeling a lot older than you actually are!
There is quite a significant correlation between high stress levels and low testosterone. Increased daily stress and general stressed-out living produces a hormone in our bodies called cortisol. Being stressed is never good and a recent study found that cortisol levels were 68% higher in individuals suffering from mild to moderate depression. The study also noted that the individuals with high cortisol levels also had considerably lower levels of testosterone. If you’re feeling stressed out, relax. Take your mind off your troubles and let them go. Holding on to past traumas whether it be a bad breakup or an annoying co-worker will only serve to keep your cortisol levels raised.
Many men find that they are most horny upon waking up in the morning. Merely having an erection is known to increase your testosterone, and so try to convince your partner to have morning sex more often. Acting on your sexual desire then and there will serve to increase T-levels even further and keep them elevated for longer throughout the day.
Put Yourself Out There
If you’re currently single and looking for increased libido you may want to know that it can work the other way around. If you shy away from encounters with women then don’t! Some small scale studies have highlighted that testosterone increases in men who have brief flirtatious conversations with women. If you put yourself out there you’ll have a greater chance of not only meeting someone who you really like but also simply getting laid! More sexual encounters and sexual behavior also leads to higher average testosterone too – essentially it’s a circular pattern.
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R. Leproult et al. Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy Men. JAMA: The Journal of the American Medical Association, 2011; 305 (21): 2173.
Roney Jr et al. “Behavioral and hormonal responses of men to brief interactions with women”. Evolution and Human Behavior (2003): 365–375