Professional athlete superior sports performance is due to four factors: skill, strength, endurance, and recovery. Achieving high levels in each of these factors can be difficult to do without extreme focus on the exact areas that need improvement. For this reason, professional athletes often turn to supplements to boost their performance. One of the main factors in athletic performance is a person’s testosterone level. Let’s take a look at methods to naturally increase testosterone.
What Does Testosterone Do In Your Body?
Testosterone is a hormone used in the regulation of your metabolism, in the creation of lean muscle, and in building endurance for activities of all levels both mental and physical. It is known as the male hormone because of its elevated nature in men compared to women. However, women have a natural level of testosterone as well which is used by their bodies to build muscle and endurance.
The amount of testosterone in a person varies with age, activity level, and gender. Typically, though, it peaks in the mid-twenties and slowly drops bit by bit as the years pass.
Do You Have Low Testosterone?
A blood test is the only way to diagnose a low testosterone level or a reduction in the bioavailability of testosterone. Some men have a lower than normal testosterone level without signs or symptoms. For most men, no treatment is needed. But for some others, very low testosterone levels lead to a condition in which bones become weak and brittle (osteoporosis). For others, low testosterone might cause changes in sexual function, sleep patterns, emotions and the body.
However, some of these signs and symptoms can be caused by factors other than low testosterone, including medication side effects, thyroid problems, depression and excessive alcohol use. There are also conditions, such as obstructive sleep apnea, that might affect testosterone levels. Once these conditions are identified and treated, testosterone will typically return to a normal level.
Ways to Naturally Increase Testosterone:
- Sleep
Ensuring you regularly get 8 or more hours of sleep per night is one of the best to increase testosterone naturally. If you regularly sleep poorly each night you will never have naturally high testosterone levels, or reach your peak. There have been a multitude of studies looking at how sleep impacts T levels, all of which prove the importance of a good night’s sleep.
Resistance training is perhaps one of the best ways to naturally increase testosterone levels. Lifting will incite the release of human growth hormone and facilitate testosterone production resistance training also increases fat loss, which increases natural levels of testosterone production. Testosterone levels are increased during boots of resistance training, but it is encouraged to train regularly as well as eat and supplement the appropriate minerals to maintain elevated levels and take maximum advantage of them.
Keep your body on its toys and make sure to mix up your workouts. Working the same muscles over and over, your body will literally get bored, and the bounds of your testosterone production won’t be challenged. Plus, who likes getting bored during their workouts? Females can also naturally boost testosterone levels by lifting heavier weights.
While there are a thousand articles out there focusing on specific foods that help increase natural testosterone levels within the human body, our recommendation is to simply take a well-rounded approach to your diet and nutrition. Too much of one thing is always bad, so just take it in stride.
Including high quality lean proteins, complex carbohydrates, and naturally healthy fats, will help increase valuable micronutrients to increase testosterone levels. Increase foods rich in zinc, magnesium, fenugreek, and B vitamins such as (Protein, Leafy Greens, Legumes, Nuts) Be good to your body and your body will be good to you. A diet rich in lean quality proteins, quality carbohydrates, and good fats will help increase natural testosterone levels and help your body shed extra body fat.
What are the best supplements to naturally increase testosterone production? Diindolylmethane, Magnesium, Maca, Tribulus Terrestris, Fenugreek, and Rhodiola Rosea, and Tongkat Ali are some of the most well-researched ingredients to help increase natural testosterone production and increase strength and vitality. Another option is to use weight lifting supplements to increase strength and muscle mass, which naturally increases testosterone levels.
How Should You Increase Your Testosterone?
A combination of the above methods is the best bet. Good diet, sleep, exercise, and supplementation is a winning combination for anyone. Whether you’re a professional athlete, hobbyist, or amateur, paying attention to your body’s needs is a recipe for success.