If you’re having a little trouble getting going, at least compared to the old you, don’t worry: it can come back.
Testosterone, your primary sex organ, is one of the catalysts of energy, vigor, strength, and even the desire to get out there, be active, and participate in life. It does, however, naturally decrease with time.
But that doesn’t mean it’s gone, or you can’t slow the process. It also doesn’t necessarily mean you can’t regain at least some of what’s been lost over the years.
Boosting testosterone won’t just make you feel stronger or more energized. It can also play a role in general health, disease risk, body composition, and overall well-being.
Here are some ways to naturally boost testosterone and get your engine revving again.
Exercise and Lift Weights: Research shows that people who exercise regularly have higher testosterone levels than those who do not. Further, studies show that exercise increases testosterone, energy, and fitness in elderly individuals.
Resistance training, using weights, is the best form of exercise to stimulate testosterone.
Eat Right: Food choices can also play a significant role in testosterone levels. Protein can help boost testosterone and contribute to fat loss, which plays a role in testosterone.
Healthy fats are also important to testosterone levels, as are carbohydrates. Carbohydrates, particularly when taken around workouts, may help optimize testosterone.
Eating a diet rich in whole foods with a healthy balance of protein, carbohydrates, and fat is best for optimizing hormone levels.
How much you eat also plays a role. Over-eating or hard dieting can reduce testosterone.
Control Sleep and Stress: Good sleep and lower stress can also help with testosterone levels. Trying to get rid of recurring stressful occurrences, or using techniques like exercise or medication to control them, can be helpful.
Good sleep can also have benefits for testosterone, so work on setting a sleep schedule and routine that gets you at least 7 hours per night.