5 Tips to Optimizing Testosterone.
Testosterone — it’s not just about the bedroom.
I focus on testosterone because I am aging, and I know that men’s testosterone levels begin to drop in our 30s.
Normal aging is associated with a decrease in testosterone levels by one to two percent per year.
Longitudinal Effects of Aging on Serum Total and Free Testosterone Levels in Healthy Men
academic.oup.com
I care about testosterone for general health.
My Bodybuilding Physique Competitions
And then there are my over-60 bodybuilding physique competitions.
I need testosterone to build muscle.
Testosterone plays a major role in overall health, affecting everything from how strong I feel to how likely I am to get sick.
5 Tips for Optimizing Testosterone
The good news?
You and I don’t need fancy treatments to boost our testosterone.
By changing the way we eat and exercise, we might be able to raise our testosterone levels and reap testosterone benefits naturally.
Here are my 5 tips for optimizing testosterone naturally.
1. 5 Tips for Optimizing Testosterone: I Get Sufficient Sleep
Or rather, I try.
Sleep isn’t just about feeling refreshed in the morning.
A good night’s rest is as essential for your well-being as what you eat or how much you exercise.
And it’s a key player when it comes to testosterone levels.
Studies have found that poor sleep quality can mean lower testosterone, especially in younger men.
As little as a week of short sleep can drop testosterone levels by 10 to 15 percent.
Interestingly, getting too little sleep can also knock down your testosterone.
I aim to find the sweet spot of seven to nine hours daily.
2. 5 Tips for Optimizing Testosterone: I Minimize My Alcohol Consumption
While the relationship between alcohol consumption and testosterone levels is complex, excessive alcohol consumption can lower testosterone levels.
Imagine this: You take a drink. Within 30 minutes, your testosterone levels may be dropping.
It gets worse. Drinking too much may reduce your testicular function and size.
In summary, I minimize my alcohol consumption to avoid a negative effect on my testosterone levels.
3. 5 Tips for Optimizing Testosterone: I Get Some Vitamin D
If my vitamin D levels are low, I am more likely to have lower testosterone levels.
A 2021 systematic review and meta-analysis reported a positive association between vitamin D and total testosterone levels.
There is this caveat: One study showed blood vitamin D levels are associated with total testosterone levels only in those subjects with morbid obesity, suggesting a specific benefit in severe cases of obesity.
Increasing your D levels might raise your testosterone levels (if you are deficient in vitamin D).
For me, I get a modest amount of sun exposure.
You might consume more vitamin D-rich foods, such as mushrooms.
4. 5 Tips for Optimizing Testosterone: I Exercise
Different types of exercise can impact your testosterone in various ways.
Resistance training, including weightlifting, provides a short-term boost, while high-intensity interval training (HIIT) is also very effective.
But don’t worry if these aren’t your style — all types of exercise are somewhat beneficial.
So, find an activity you enjoy and get moving to reap the rewards for your health and hormones.
5. 5 Tips for Optimizing Testosterone> I Minimize Stress
Did you know that chronic stress can reduce your testosterone levels?
Here’s the problem: Long-term stress can increase the levels of my stress hormone, cortisol
Cortisol and testosterone work together in a seesaw fashion: If one goes up, the other comes down.
Summary – 5 Tips for Optimizing Testosterone
Testosterone naturally peaks in men during their late teens and gradually declines as they age.
After 30, it’s normal to see a 1 to 2 percent decrease yearly, though this usually levels off in middle age.
Low testosterone isn’t just a number on a lab report; it is linked to serious concerns like obesity, a higher risk of disease, and even shorter lifespans.
It’s important to note that maintaining healthy testosterone levels isn’t just for men.
Testosterone and other hormones like estrogen and progesterone are crucial for the well-being of people assigned female at birth.
The good news is that you’re not helpless against this natural decline. Eating a nourishing diet, staying active, and adopting some lifestyle tips I’ve discussed can help optimize your testosterone levels and support your overall health.
Thank you for reading “5 Tips: The Lazy Man’s Guide to Optimizing Testosterone.
