MY BODYBUILDING JOURNEY CONTINUES. Today’s essay focuses on how you can boost your testosterone naturally.
I am training for an April 2024 natural bodybuilding competition in Seattle. To build muscle, I need testosterone.
Testosterone is crucial in maintaining my vitality, energy levels, and overall well-being. Since my 30s, as is the case for men overall, my hormone levels have dropped. I am now 60.
Fortunately, there are some simple and practical lifestyle hacks I can use to give my testosterone a natural boost.
In this article, I’ll explore eight evidence-based strategies I use. You might consider incorporating them into your daily routine.
1. I Get Adequate Sleep
We often underestimate the power of a good night’s sleep. Inadequate sleep can significantly impact testosterone levels.
A study in the Journal of the American Medical Association discovered this:
Just one week of sleep restriction (to five hours nightly) led to a nearly one-sixth decrease in testosterone levels in healthy young men.
I prioritize getting seven to nine hours of quality sleep each night to ensure optimal hormonal balance.
If I am being fully truthful, I get at most eight hours (and that amount is uncommon, unfortunately). Still, I have goals.
2. I Maintain a Healthy Weight
I have always used physical activity and diet to avoid excess body fat.
Too much fat, especially around the waist, is linked with lower testosterone levels.
The relationship between obesity and low testosterone is a two-way street — not only does carrying excess weight decrease testosterone, but low testosterone levels can also contribute to weight gain.
Obese and overweight men see the greatest improvement in their testosterone levels if they lose weight with a combination of exercise and a restricted-calorie diet, according to research in the July 2014 Journal of Diabetes and Obesity.
According to the European Male Aging Study, losing 15 percent of your weight triggers a significant rise in testosterone. Researchers followed over 2,000 men aged 40 and older for about four years.
The investigators published their results in the European Journal of Endocrinology.
3. I Pump Iron
Physical activity, especially resistance training, is a potent stimulator of testosterone production.
Regular exercise, particularly weightlifting or high-intensity interval training (HIIT), can significantly boost testosterone levels.
A study published in the Journal of Strength and Conditioning Research found that moderate and high-intensity resistance training effectively increased testosterone levels in men.
I aim for at least 150 minutes of moderate or 75 minutes of vigorous-intensity exercise per week.
4. I Optimize My Vitamin D Levels
Vitamin D is — the “sunshine vitamin,” — plays a crucial role in testosterone production.
Research published in Horm Metab Res suggests that vitamin D supplementation can increase testosterone levels in men with low levels.
I spend time outdoors and add vitamin D-rich foods to my diet. I also take vitamin D supplements.
If you want to use vitamin D, please consult a healthcare professional.
5. I Mind My Zinc Intake
Zinc is a vital micronutrient that plays a key role in testosterone synthesis. Research published in Nutrients highlights the connection between zinc deficiency and low testosterone levels.
Zinc supplements support healthy testosterone levels, especially for testosterone deficiency patients.
I ensure my diet includes zinc-rich foods like beef and pumpkin seeds. If I liked oysters, I’d also include them.
Did you know that zinc supplementation can increase testosterone levels and improve sexual function in postmenopausal women with low blood levels of zinc? That’s the finding of one study.
If you are considering supplementation, please get in touch with a valued healthcare provider.
6. I Limit Stress
Chronic stress can wreak havoc on hormonal balance, leading to a decline in my testosterone levels.
Sudden elevations in cortisol can quickly drop testosterone. These hormones often work in a seesaw-like manner: When one goes up, the other goes down.
I incorporate stress-reducing practices such as meditation, deep breathing exercises, or yoga into your routine.
A Journal of Clinical Endocrinology & Metabolism study demonstrated that mindfulness-based stress reduction significantly increased testosterone levels in men.
7. I Try to Eat Well
Consuming too much sugar, especially in the form of refined carbohydrates, can negatively impact testosterone levels.
A Journal of Clinical Endocrinology & Metabolism study found that glucose ingestion acutely reduced testosterone levels in healthy young men.
Eating enough protein can help me maintain healthy testosterone levels and aid in fat loss.
I avoid constant dieting or overeating; it may also disrupt my testosterone levels.
I consume healthy fats to support my testosterone levels and hormone balance. Some research shows that a low-fat diet could decrease testosterone levels.
A nutritious, well-rounded diet based mainly on whole foods is best. A healthy protein, fat, and carbs balance helps optimize my hormone levels and support my overall health.
I opt for a balanced diet rich in whole foods and low in added sugars.
8. I Stay Hydrated
Water is a simple yet often overlooked factor in maintaining optimal hormonal balance.
Dehydration has been associated with increased cortisol, a stress hormone that can suppress testosterone production.
A Journal of Clinical Endocrinology & Metabolism study found that even mild dehydration significantly increased cortisol levels.
I ensure I stay well-hydrated throughout the day by drinking adequate water. I always try to keep my water bottle nearby.
Conclusion
In conclusion, maintaining healthy testosterone levels is achievable through simple lifestyle adjustments.
I prioritize sufficient sleep, maintain a healthy weight, exercise regularly, optimize vitamin D and zinc levels, manage stress, limit sugar intake, and stay hydrated.
By incorporating these hacks into your daily routine, you, too, can support your testosterone levels and enhance your overall health and well-being.
It’s essential to consult with a healthcare professional before making significant changes to your lifestyle, especially if you have pre-existing health conditions.
With these practical strategies, you can take charge of your hormonal health and embark on a journey toward a more vibrant and energetic you.
Thank you for reading “Boost Your Testosterone.”
