Testosterone is a hormone that plays an important role in the male reproductive system and other bodily functions. It’s produced in the testicles, which are located inside the scrotum (the loose sac of skin that hangs below your penis). Testosterone helps develop male sex organs, and bone mass during puberty; it also helps maintain muscle mass as you age.
Testosterone levels typically decrease with age, but this natural decline can be accelerated by certain lifestyle factors such as poor diet or lack of exercise–which may explain why some men experience symptoms like low libido, erectile dysfunction and fatigue earlier than others do.
Testosterone and Diet
Protein is the building block of muscle, and it’s essential for testosterone production. The best sources of protein are chicken breast, fish and eggs. If you’re vegetarian or vegan, try hemp seeds or quinoa as a substitute for animal products (they’re both high in protein).
Testosterone and Exercise
If you’re looking to boost your testosterone levels, exercise is one of the best ways to do it. Research has shown that regular exercise can increase testosterone levels by up to 30%.
The type of exercise that’s best for boosting T depends on what kind of shape you’re in:
- High intensity interval training (HI) – This type of workout involves alternating between short bursts of intense activity and low-intensity recovery periods. Studies have shown that HIIT increases muscle mass and strength while improving insulin sensitivity, which helps prevent diabetes. It also improves cardiovascular health by increasing blood flow throughout the body.
- Strength training – The more muscle mass you have, the more testosterone your body produces naturally–and lifting weights is one way to build lean muscle tissue! In fact, researchers from Harvard University found that men who lifted weights for just 30 minutes three times per week experienced greater increases in testosterone production compared with those who did not lift weights at all during this period (1).
Testosterone and Sleep
You may have heard that sleep is important for testosterone production, but did you know that it’s the quality of your sleep that matters?
Sleep duration and quality are two key factors in determining your body’s ability to produce adequate amounts of this hormone. In fact, studies show that men who get less than six hours of sleep per night have lower levels of T than those who get more than eight hours (1).
As for how much time we should be spending in bed: It depends on our age! Younger guys need between 8-10 hours; middle-aged men should aim for 7-9 hours; while older adults should try their best not to go below 6 hours per night (2).
The other major factor affecting our testosterone levels is circadian rhythm–the natural cycle of waking up and going to bed at certain times throughout each day. If we don’t stick with this schedule consistently over time then our bodies won’t know when it’s supposed to release its highest amount of T during each 24 hour period (3).
Testosterone and Stress
Stress is one of the most common causes of low testosterone. Cortisol, a hormone that’s produced in response to stress, can inhibit testosterone production and increase estrogen counter effect, try some relaxation techniques like yoga or meditation–they have been shown to reduce cortisol levels and improve overall health.
Other ways you can reduce stress include getting enough sleep (less than six hours per night is associated with lower T levels) and exercising regularly (30 minutes daily).
Testosterone and Supplements
There are a few supplements that can help boost testosterone, but they’re not all created equal. The most effective ones include:
- D-Aspartic Acid: This is an amino acid that has been shown to increase testosterone levels by up to 42% in just 12 days. It’s also great for building muscle mass and strength, so it’s perfect for anyone who wants to get big and strong fast!
- Fenugreek Extract: Fenugreek contains phytoestrogens (plant-based hormones) that mimic estrogen in the body, which can help balance out your hormones. This can be especially helpful if you’re experiencing symptoms of low testosterone due to aging or other factors such as obesity or stress.* Ashwagandha Root Extract: Ashwagandha has been used traditionally as an aphrodisiac because it helps increase libido by stimulating blood flow through the genitals.* Vitamin D3 Supplementation: Vitamin D deficiency has been linked with low levels of testosterone production; therefore supplementing with this essential nutrient may help improve both sexual function and fertility.* Zinc Supplements & Magnesium Citrate Powder
Testosterone and Sex
Testosterone is a hormone that has a lot to do with your sex drive. If you’re not feeling like having sex as often as you used to, it could be because of low testosterone levels.
- Testosterone Levels
If you have low testosterone levels, it can make it difficult for both men and women to reach orgasm during sexual activity. For example, if your partner has erectile dysfunction (ED) or premature ejaculation issues–both common symptoms of low T–they may find themselves unable to achieve an erection or reach climax during intercourse even though they are aroused and want sex badly enough.
Testosterone and Age
As you get older, testosterone levels naturally decline. This is why it’s common for men in their 40s and 50s to experience low libido, decreased muscle mass and strength, loss of bone density (osteoporosis), depression or anxiety, memory loss and even erectile dysfunction.
But there are ways to slow down the effects of aging on your body: lifestyle modifications such as exercise and healthy eating habits can help keep your testosterone levels high enough for optimal health. If these changes aren’t enough for you or if you want an extra boost in performance during workouts or sex drive at night time then hormone replacement therapy may be an option worth considering.
Testosterone and Health Conditions
If any of health conditions, it’s important to be aware that your testosterone levels may be low:
- Thyroid disorders (hypothyroidism)
- Kidney disease
To boost your testosterone naturally, you need to:
- Get enough sleep. Sleep deprivation can lead to a decline in testosterone levels and other health problems, so make sure that you get at least 7-9 hours of sleep every night.
- Eat a healthy diet rich in whole foods and low on processed foods and sugar. Eating a lot of red meat and dairy products can increase estrogen levels in men, which may decrease their natural production of testosterone. Instead, eat plenty of fruits and vegetables for fiber as well as nuts for protein (they’re also high in zinc).
- Exercise regularly! Exercising increases circulation throughout the body so more oxygen gets delivered where it needs to go–including through your testes (the male reproductive organs) where they produce sperm cells as well as hormones like testosterone!
KNOW MORE : Online supplement | Health system