Testosterone is the most crucial male sex hormone; however, women also have small amounts of it. It is a steroid hormone which is produced in men’s testicles as well as women’s ovaries. The adrenal glands also generate small amounts of testosterone.
For the duration of puberty in boys, testosterone is one of the chief drivers of physical changes such as increased muscle, deeper voice as well as hair growth. However, in addition having optimal levels is important throughout adulthood and even through old age.
In adults, healthy levels are essential for general health, disease risk, body composition, sexual function as well as just about everything else. In addition, increasing your testosterone levels can cause rapid gains in muscle mass and vitality in only a matter of weeks.
What The Research Says
The research is fairly conclusive: both genders should ensure they have healthy levels of testosterone, especially as they age.
According to a new study of 9 054 men who were aged between 19 and 39 – and were of a healthy weight – normal testosterone levels range from between 264 as well as 916 nanograms per decilitres (ng/dL).
Drug companies promote products which are supposed to increase testosterone. While these may help some individual, they may also slow down the body’s ability to produce testosterone naturally. Also, these medications are not devoid of risks.
A 2016 study noted that the advantages and safety of long-term usage of testosterone replacement products are not known. The best way in order to improve testosterone levels is by adopting some lifestyle habits that can improve general health and well-being.
Exercise And Lift Weights
Exercise has to be one of the most efficient ways to prevent many lifestyle-related diseases. Interestingly, it can also boost your testosterone.
A large review study made the finding that people who exercised regularly had higher testosterone levels. In the elderly participants, exercise increases testosterone levels, fitness as well as reaction time.
New research in obese men make the suggestion that increased physical activity was even more beneficial – as opposed to a weight-loss diet – for ever-increasing testosterone levels. Resistance training, such as weightlifting, is by far the best kind of exercise in order to increase testosterone in both the short- as well as the long-term.
In addition, high-intensity interval training (HIIT) can also be very effective, although all kinds of exercise should work to some extent.
Eat Protein, Fat And Carbs
What you eat has a considerable impact on testosterone as well as another hormone. This means that you must pay attention to your long-term calorie intake and diet strategy. Constant dieting or overeating could disrupt your testosterone levels.
Eating enough protein may help to maintain healthy levels and aid in fat loss, which is also associated with your testosterone. In addition, carb intake plays a role, with research showing that carbs can help to optimise testosterone.
However, research shows that sufficient healthy fats are also beneficial for testosterone and health. A diet which is based mainly on whole foods is best, with a healthy balance of fat, protein as well as carbs. This can optimise both hormone levels in addition to long-term health.
Contact Trifocus Fitness Academy
If you would like to learn more about healthy eating, then you need to do our Specialised Nutrition Course. Follow this link to find out more.
