The 3 Habits That Affect Testosterone Levels
Jan 23, 2023
Although I usually prefer to discuss topics that impact a wider audience, I do want to take this opportunity to discuss something that greatly impacts men’s health and that is TESTOSTERONE.
For the last number of years, I have been paying extra attention to the habits that affect my testosterone levels. I have just turned 47 and preserving my good health and slowing down the aging process are priorities for me.
Testosterone is a hormone produced by both males and females. In males, it is predominantly responsible for body functions such as regulating libido, bone mass, fat distribution, muscle mass and strength, and the production of red blood cells and sperm.
Examples of some of the benefits of having optimal levels of testosterone as you age are: 1) it can speed up the healing and recovery process and 2) it can reduce the instances of metabolic issues, such as type 2 diabetes, by maintaining good muscle mass and body composition.
Here are some ideas that you can incorporate into your weekly routine to naturally raise your testosterone levels:
- Do full-body resistance training at least twice per week - Not only is it important to lift weights or do some type of resistance training, but it’s also very important to push yourself to create a maximum hormonal response. You always want to work within your limits and abilities, but at the same time, you do want to work hard enough to produce fatigue. Also, make sure you don’t skip leg day! Exerting on leg day is another way to produce higher levels of testosterone.
- Take a few key supplements - Two supplements that can have a big impact on your hormone levels are vitamin D and zinc. You need vitamin D to synthesize your sex hormones - so not only do you want to make sure you’re taking this through the winter, but you want to ensure you have optimal status all year round. Zinc is easily found in supplement form but is also naturally high in foods like shellfish (oysters are the highest), red meat, pumpkin seeds, and mushrooms.
- Watch your stress levels - Cortisol is a stress hormone that our body normally produces, but under constant or extreme stress it can block both thyroid and testosterone hormone production. This can result in decreased overall energy but specifically can produce a feeling of lethargy throughout the day coupled with sleep issues. I will sometimes ask people if they feel “wired, but tired.”
The long-term fix here is finding things that you enjoy that produce balance and harmony. The goal is to calm your nervous system which for me would include things like yoga, breath work, epsom salt baths, walking, meditation, and spending quality time with the ones I love.
I encourage you to take a look at the areas of your life where you may be unintentionally depleting testosterone and how you can naturally improve it. It is important for you to protect your health now so that you can be in a position later to enjoy the future you are trying to create.
If you would like more information, please request our e-book on Testosterone by reaching out to us at [email protected]