You may not have thought much about testosterone in your younger years, particularly if you’re a woman. But as age advances, it can move closer to the top of your mind… particularly if you’re a man.
Often regarded as the male sex hormone, testosterone is also essential to female health. Women have a lot less testosterone than men, but it helps all genders with disease risk, body composition, sexual function, and more.
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Testosterone is vital for aging and elderly individuals, mainly because it naturally decreases. Here are some lifestyle techniques to help optimize testosterone.
Get Exercise
Exercise is one of the best ways to reduce the chances of disease and potentially boost testosterone. Studies have shown that people who exercise regularly, at any age, have higher testosterone. A mix of resistance training and aerobic is best.
Eat a Balanced Diet
Getting adequate levels of the macronutrient’s protein, carbohydrates, and fat can significantly impact hormone levels. Both food choices and total calories can influence testosterone.
Regularly dieting or overeating can disrupt testosterone levels, so a consistent, long-term approach to eating is the best way to optimize levels.
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Eating a diverse array of lean proteins, healthy carbohydrates like fruits and whole grains, and healthy fats can help optimize testosterone levels.
Limit Stress
Finding ways to cut down on stress and get better sleep can also help with testosterone. Long-term stress that elevates cortisol levels can reduce testosterone and lead to behavior like overeating, weight gain, and fat storage.
Get Enough Vitamin D
Getting more sunlight or supplementing with vitamin D can also help build testosterone levels. One 12-month study found that supplementing with 3,000 IU per day could increase testosterone by 25%.
Optimal testosterone levels can help you maintain muscle, manage weight, and reduce the risk of falls. Do your best to live a life that helps keep testosterone levels up.
About eight years ago, Mat Lecompte had an epiphany. He’d been ignoring his health and suddenly realized he needed to do something about it. Since then, through hard work, determination and plenty of education, he has transformed his life. He’s changed his body composition by learning the ins and outs of nutrition, exercise, and fitness and wants to share his knowledge with you. Starting as a journalist over 10 years ago, Mat has not only honed his belief system and approach with practical experience, but he has also worked closely with nutritionists, dieticians, athletes, and fitness professionals. He embraces natural healing methods and believes that diet, exercise and willpower are the foundation of a healthy, happy, and drug-free existence.
