Ways to naturally keep your Testosterone levels up par or increese it
Testosterone is the male sex hormone.
For good health this hormone is very important, to feel fit energetic
and having a healthy sexdrive a good testosterone level is important.
This goes both for man as also for women, women need of course lower
levels of this hormone, but it is needed also for them. Women hve
roughly 10% testosterone of that of men.
There are of course unnatural ways of increesing our testosterone
levels, this can be done by using synthetic hormones, but use of these
will almost always have unwanted side effects, certainly in the longer
run. So this way is a possibility but not a wise one.
Most young people in their puperty
have plenty of hormones in their bodies, certainly in their late teens,
although some with a poorer health or being overweight already suffer
even at this young age from disturbed hormones levels.
But as we get older testosterone levels will start to decline, this wil
roughly starts around age 30 and around 40 for most of us it will be
noticible. But our behaviour and lifestyle do play a clear role. There
are ways that can help to keep our testosterone levels up par our if
needed increese it. This will help aging slowing down but will never
stop it completely .
In a way to help keeping our hormones in check below a list of 9 points that help to stimulate our hormone household.
1 Have enough sleep, make sure you are well
rested, lake of sleep will cause an increese in our cortisol levels
(stress hormoon) and that will lower the production
of testosterone. So try to get enough sleep, and if possible, use one
day a week to sleep in. Not enough sleep is a real killer in the long
2 Do Strenghttraining,
a few times per week working out with weights and letting our body work
hard helps enourmously. Focus on doing the big exercises. Squats,
deadlifts, presses etc. Keep the reps between 5 and 12 and don't do to
If you don't like sports , you could do other kinds of labour. It
has to tough but short, don't overreach. You have to give yourself and
impuls, you don't need to distroy your body.
3 Don't do to much cardio, this again will cause an increese in
cortisol levels, see point one. People who do a lot of endurance sports
have lowered testosterone levels. This is shown in research.
4 Eat enough good fats. Think of fatty fish, oliveoils, nuts. Fats
are needed as buildingblocks for testosterone. Fats in general have a
bad reputation, but that is for a good deal unrightfully so, it is bad
fats in combination with bad carbs that cause healthproblems, this in
combination with a sedated lifestyle is the main cause for a lack of
health and being overweight.
Not fat in itself!
5 Try to have a steady bloodsugarlevel. Eating lots of carbs does
interfere with our bloodsugarlevel, certainly the fast carbs do disturbe
our bloodsugars and indirectly our testosterone level. see also
6 Don´t be overweight, having to much fat does cause having high
estrogen, the female sex hormone, that is exactly what a man does not
need. Being overweight is almost normal nowedays and causes a lot of
healthproblems, adults who do not have at least a little belly are
almost rare. That is not how it is supposed to be, a healthy grown man
should have a bodyfat percentage of around 15%, if so you do have a flat
stomach, someone who does sports should have visable abs, that would be
10% bodyfat roughly speaking.
If not they are carrying to much useless fat.
7 Don´t eat soye, eat meat, soy can cause a rise increese in
estrogen production. People are omnivores, we have a digestive system
that is made to eat meat. This of course does not mean we should treath
animals badly, the argument of vegetarians against that is 100% valid,
but not eating eating meat is not healthy. Meateaters often eat all
sorts of crap (bad carbs) and that is causing bad health. Meat get´s an
uncalled for bad rep.
8 Alcohol, a great killer of
our testosterone production. With limitation alcohol is not such a
problem but to much certainly is, it will make you less of a man
This may seem like a given thing, overuse of alcohol is a killer, not
just our liver but lots of other issues will accur. Look at the nice
round bierbelly bog drinkers have, often in combination with sticks for
9 Have an active sexlife, in contradiction
to what was common in some sports (and sometimes is) is an active
sexlife very positive for our testosterone production. And even being in
the nabourhood of people whom we find attracktive does help. Even solo
sex is good. So try to be sexuale active and be around attractive
people. Things like this, within sane limits of course are very positive
for a healthy hormone production.