Check out these 8 tips to increase your testosterone naturally.
Testosterone, a steroid hormone, is primarily synthesized in the testes (in men) and to a lesser extent in the ovaries (in women) and adrenal glands of both sexes.
This hormone plays a crucial role in the development of male reproductive tissues, including the testes and prostate. Additionally, it is responsible for promoting secondary sexual characteristics like increased muscle mass, higher bone density, body hair growth, and a deepening of the voice.
Beyond its role in male development, testosterone is also essential for overall health and well-being. It contributes to the regulation of mood, cognitive function, energy levels, and cardiovascular health.
In women, testosterone plays a significant role in maintaining bone density and muscle mass. Furthermore, it may contribute to sexual desire and function.
Good levels of testosterone can be beneficial for athletes and individuals trying to lose weight due to the hormone’s effects on the body:
- Muscle development and strength: Testosterone plays a crucial role in promoting muscle protein synthesis, which is essential for muscle growth and repair. Higher levels of testosterone can lead to increased muscle mass and strength, enabling athletes to perform better in various sports and workouts. More muscle mass also aids in burning calories, which can contribute to weight loss.
- Metabolism: Testosterone has an impact on the body’s metabolism, influencing how efficiently it burns calories and converts them into energy. Higher testosterone levels can enhance metabolic rate, which is beneficial for athletes looking to improve athletic performance and individuals seeking to lose weight by burning more calories.
- Fat distribution: Testosterone can help regulate fat distribution in the body. Men with healthy testosterone levels tend to have less body fat, especially around the abdominal region. For athletes and those trying to lose weight, maintaining healthy testosterone levels can support a leaner body composition.
- Appetite regulation: Testosterone may have an influence on appetite regulation, leading to reduced food cravings and a better ability to control caloric intake. This can be particularly helpful for individuals trying to lose weight, as they are less likely to overeat and consume excess calories.
- Energy and motivation: Optimal testosterone levels can enhance energy levels and motivation, which can improve athletic performance and adherence to workout routines, making it easier to stay active and burn more calories during exercise.
It’s important to note that while testosterone can have positive effects on athletic performance and weight loss, the relationship is not one-size-fits-all. Factors such as individual genetics, lifestyle, diet, and exercise play significant roles in how testosterone impacts each person.
8 Tips to Increase Your Testosterone Naturally
The following tips to increase your testosterone level naturally come from Dr Mike Diamonds.
Dr Mike Diamonds is a retired medical doctor who is now an online fitness coach and a YouTuber. He has close to a million subscribers on his channel and he usually uses his own body transformation as an example of how to help people become their better selves. He is also the creator of the website Sculpt by Science.
Here are his tips, in a nutshell:
- Exercise – particularly weight training and high-intensity interval training
- Sleep time and quality – as part of the circadian rhythm, the body increases testosterone production when asleep
- Balanced diet – eat whole foods, a balance of fat (polyunsaturated and monosaturated like fatty fish and avocado), protein and carbs
- Limit alcohol – heavy drinking messes with your body’s hormonal factory, the endocrine system
- Vitamin D and Zinc – aim for 10-30 minutes of midday sun exposure every day; get zinc from supplementation or oysters, pork, beef and chicken
- Stress – chronic long-term stress will hurt your testosterone levels and it will show in the lack of motivation, low energy, eating disorder or disturbance of your sleep quality
- Reduce body fat – carrying excess body fat, especially around the midsection, is bad for the heart and health, and lowers your testosterone level
- Environmental toxins – BPA, found in many materials such as food containers, plastic bottles and packaged foods, can hinder your testosterone production – never microwave your food in plastic and look for BPA-free logos while shopping.
To fully understand how to increase your testosterone naturally, watch Diamonds’ video below.
Low testosterone levels can have several negative effects on a person’s physical and emotional health. Here are some of the reasons why low testosterone levels can be bad:
- Reduced muscle mass and strength: Testosterone is critical for building and maintaining muscle mass and strength. Low levels of testosterone can lead to a loss of muscle mass and weakness.
- Decreased bone density: Testosterone plays a key role in maintaining bone density. Low levels of testosterone can lead to decreased bone density and an increased risk of fractures.
- Erectile dysfunction: Testosterone is important for maintaining sexual function in men. Low levels of testosterone can lead to erectile dysfunction and reduced libido.
- Mood changes: Testosterone can affect mood and emotional well-being. Low levels of testosterone can lead to depression, irritability, and fatigue.
- Increased risk of cardiovascular disease: Testosterone plays a role in maintaining cardiovascular health. Low levels of testosterone have been linked to an increased risk of cardiovascular disease.
If you are experiencing symptoms of low testosterone, such as fatigue, reduced muscle mass, decreased libido, and mood changes, it is important to talk to your healthcare provider to determine the underlying cause and explore treatment options.
Progressive overload is a fundamental principle of exercise training that involves gradually increasing the stress placed on the body during exercise over time. The idea is that in order to make progress and achieve better fitness and strength, you need to challenge your body by gradually increasing the amount of weight, repetitions, or sets you perform during an exercise.
By progressively increasing the load on your muscles, you force them to adapt to the increased demand, which leads to improved strength and endurance. This principle applies to any form of exercise, whether you’re lifting weights, running, or doing bodyweight exercises like push-ups or squats.
However, it’s important to progress gradually and safely, and to give your body time to recover between workouts. If you increase the weight or intensity too quickly, you risk injuring yourself or experiencing burnout. A well-designed exercise program should take into account the principles of progressive overload to help you achieve your fitness goals safely and effectively.
There are several important nutritional factors to consider when trying to lose weight. Here are some of the most crucial ones:
- Caloric deficit: To lose weight, you need to consume fewer calories than you burn. This can be achieved through a combination of reducing your caloric intake and increasing your physical activity levels.
- Macronutrient balance: While a caloric deficit is the most important factor for weight loss, it’s also important to ensure that you’re consuming a balance of macronutrients – carbohydrates, protein, and fat – to support your overall health and well-being. A moderate protein intake can help you feel full and support muscle retention, while healthy fats and complex carbohydrates can provide sustained energy.
- Fibre: High-fiber foods, such as fruits, vegetables, and whole grains, can help you feel full and satisfied while consuming fewer calories. Aim for at least 25-30 grams of fibre per day.
- Water: Staying hydrated is important for overall health and can also support weight loss by helping you feel full and reducing cravings. Aim to drink at least 8 cups of water per day.
- Avoiding processed foods: Processed foods, such as fast food, packaged snacks, and sugary drinks, are often high in calories, unhealthy fats, and added sugars. These foods can contribute to weight gain and are generally less nutritious than whole, minimally processed foods.
Remember that weight loss is a journey that requires consistency, patience, and persistence. By focusing on these nutritional factors, you can create a sustainable, healthy diet that supports your weight loss goals.