Testosterone plays a crucial role in your overall health. In fact, according to the National Institutes of Health (NIH), testosterone can help improve muscle mass, bone density, mood, body composition, libido, and even cognition. Some men maintain high testosterone levels throughout their lives, but most men experience a decline once they reach age 40, explains Harvard Health Publishing. If you want to increase your testosterone, there are certain daily habits you can implement into your routine that can help you achieve this goal naturally. Eat this, not that! I talked with Ronny Garcia, CPTBlink Fitness, which shares with us some of the best daily habits to increase testosterone.
“Fitness and nutrition are key if you want to increase your testosterone levels naturally,” emphasizes Garcia. “Exercise helps build muscle and improve overall health. A balanced diet includes the nutrients needed to support hormone production and regulation.”
Read on to learn what Garcia has to say about the best daily habits for boosting testosterone. And when you’re done, be sure to check out these 7 essential exercises for men to avoid muscle loss after age 50.
If you don’t already have a regular exercise routine, it’s time to change that. Exercise does wonders for the mind, body, soul and testosterone. “Practical physical activity, especially weight lifting or HIIT, can increase testosterone production,” says Garcia. “These exercises stimulate muscle growth and increase testosterone release during and after exercise.” So start going to the gym and lifting weights or doing some high-intensity exercise.
Let’s be honest: daily life can be stressful. But it’s important to keep unnecessary stress under control and perhaps even reevaluate your mindset regarding “stress.” For example, if being stressed is making you even more stressed just thinking about it, it’s time to introduce some stress management techniques into your routine that will help alleviate the excess weight on your shoulders.
“Stress increases cortisol levels, which can suppress testosterone production,” explains Garcia. “Practicing meditation or yoga can help you manage stress.” You may also find it beneficial to practice deep abdominal breathing exercises to calm your nervous system.
Another sneaky little habit that can negatively impact your testosterone? Not getting enough sleep. So make sure your sleep environment and bedtime routine are optimized for ideal Zs. (For example, sleep in a cool, dark room and be sure to turn off any blue light devices long before hitting the sheets.)
“Sleeping seven to nine hours every night is essential for hormonal regulation,” emphasizes Garcia. “During sleep, the body produces hormones, so lack of sleep can lead to lower levels.”
The benefits of following a well-balanced diet cannot be denied and go far beyond weight loss. You are what you eat, so what you put into your body has the potential to make you feel amazing inside and out. When you eat healthily every day, your body will be supplied with the proper nutrients it needs to function at its best, you may have fewer junk food cravings, you will be energized, and your gut health will improve.
Plus, your testosterone reaps the benefits of a balanced diet. “A diet rich in nutrients, such as fruits, vegetables, lean proteins, and healthy fats, supports hormonal balance,” says Garcia. “Zinc and vitamin D are particularly important for testosterone production.”
If you want to increase your testosterone, you need to maintain a healthy weight. “Excessive fat accumulation can lead to increased estrogen levels and [a] to decrease [in] testosterone levels,” Garcia points out. All of these healthy habits, like exercising regularly, eating a nutritious diet, getting enough sleep, and not breaking a sweat, can help with weight management (and weight loss).
Spending time outdoors, soaking up the sun’s warm rays and breathing in the fresh air, not only gives you an instant mood boost; It may also be beneficial for your testosterone. “As mentioned [previously]Vitamin D is essential for testosterone production, and spending time in the sun and getting it naturally is the best,” explains Garcia.
Opening a few beers with the guys is a lot of fun, but you might want to cut down on the amount of alcohol you consume a little. “Drinking alcohol can interfere with hormonal levels and reduce testosterone,” warns Garcia. It’s best to limit alcoholic beverages entirely, but if you want to indulge once in a while, follow the guidance to reduce your intake to two drinks or less on a given day (for men) from the Centers for Disease Control and Prevention (CDC). ) reports.
As part of a nutrient-dense, balanced diet, prioritizing healthy fats is the name of the game for a number of reasons. For one, “foods like avocados, nuts, and olive oil contain healthy fats that are important for hormone production,” says Garcia. Plus, healthy fats help you feel full and protect against cardiovascular disease.
Fatty, processed fried foods may be ideal for a late-night snack or when you’re watching sports with friends, but they’re not doing your body any favors. The same applies to foods high in sugar and other unhealthy ingredients.
“Excessive consumption of these types of foods can lead to insulin resistance, which is associated with lower testosterone levels,” explains Garcia. It encourages you to limit processed items and foods high in sugar.
The dangers of being dehydrated should not be confused. When you don’t drink enough water, you may feel hungrier, have headaches, feel more tired, have difficulty concentrating and your metabolism may slow down. Your testosterone will also feel the effects of dehydration. “Dehydration can negatively affect hormone production, so it’s important to stay hydrated. (It’s also essential for your general health!)”, highlights Garcia.
If you find it difficult to remember to refill your water bottle when it’s empty, consider investing in a water bottle that reminds you to drink or when you need to refill. It will certainly be an investment well spent!
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