Daniel
Testosterone does many good things for your body, so keeping your levels healthy is important. The good news is, if your testosterone is on the low side, don’t worry; there are plenty of ways to bump it back up, with many treatment choices.
However, before we dive into what you can do, you need to be certain if you’re showing the signs of low testosterone mentioned before or if a doctor told you that levels are low. Eight Signs Your Testosterone Levels May Be Too Low.
Lastly, the natural methods we’re about to talk about can help anyone. So, even if you don’t have low testosterone levels, these steps can still do great things for your health.
Strategies for Managing Low Testosterone Levels
1. Eat More Good Fats and Cholesterol
One of the best natural ways to lift your testosterone levels is to look at your diet. Studies show that eating more of the right kinds of fats can help.
Fats are super important for your body – they’re involved in many processes, including making hormones. Don’t forget, though, that fats have a lot of calories, so keep an eye on how much you eat. Foods that are good for this include red meat, milk, eggs, olive oil, coconut oil, nuts, and peanut butter.
But eating more fat won’t make a big difference if your testosterone is low. Research shows that guys who have more than 40% of their daily calories from fat only have testosterone levels 13% higher than those who eat less fat.
Also, if you eat more fat, you should eat fewer carbs. This is because carbs can mess with your testosterone levels, too.
This ties into something called cortisol. Cortisol and testosterone act like a seesaw – when one is up, the other is down. Eating too few carbs and exercising can make your body produce more cortisol, which can lower your testosterone. So, if you work out regularly, you might be better off with a diet with more carbs to keep your testosterone level healthy.
2. Think About Supplements
You might also want to look into supplements that can boost your testosterone or at least help with the symptoms of low levels. One option is TestRX. A Detailed Analysis of TestRX Helps In Body Building.
TestRX is designed to help your body make more testosterone naturally, which is important for building muscle. This hormone is often called the ‘man’ hormone because it helps create proteins that build up your muscles.
Plus, the ingredients in TestRX have been shown in scientific studies to help blood carry more oxygen around your body, which makes you feel like you have more stamina.
Also, testosterone can help your muscles repair themselves quicker. When you work out hard, especially with weights, tiny strains happen in your muscles. These strains heal themselves, strengthening the muscle – this is how muscle growth happens. TestRX speeds up this healing, which can help you build muscle faster.
3. Exercise Regularly
Many studies show that regular, tough exercise, like resistance training, can increase testosterone levels. This is especially true when you exercise many muscles at once.
4. Don’t Drastically Cut Back on Calories
If you want to lose weight, you need to eat fewer calories. But cutting back on food for too long can mess with your testosterone levels. This is why people deep into weight loss, particularly athletes, often find their testosterone levels drop. For instance, when I got my body fat low, I had problems sleeping, felt low in energy, and found my mood swings up and down.
Thankfully, this testosterone drop is temporary, and the levels will return to normal when you start eating normally again. So, when losing fat, the trick is to cut back on calories to lose weight, but also know when to eat a bit more to keep your testosterone levels healthy.
5. Sleep Well
Often overlooked in sleep regulation, testosterone is a vital hormone predominantly recognized for its role in male sexual function. However, its impact extends to sleep, affecting both genders. The complex relationship between testosterone and sleep remains under-researched, points out Dr. Rowena A. DeSouza, a urology assistant professor at the University of Texas Health Science Center, Houston. In essence, low testosterone can induce sleep disturbances and vice versa. Learn More about The Vital Role of Sleep in Regulating Testosterone and Sexual Function.
To get good sleep, try to do these things: go to bed simultaneously every night, avoid screens like your phone or TV an hour before bed, and keep your room dark and quiet.
6. Manage Stress and Anxiety
Low testosterone can make you feel stressed, depressed, and anxious, lowering your testosterone levels.
So, keeping your emotions in check is a big part of staying healthy. Things like meditating, reading, and doing stuff you enjoy can all help reduce stress and anxiety.
Walks can also help. Not only can a nice stroll calm you down, but it can also lower cortisol levels.
