Men are largely driven by the male sex hormone testosterone throughout their lives. The stretch of your testosterone production and the height of your testosterone level are associated with, among other things, your:
- Libido (sex drive)
- Potency (erectile dysfunction)
- Semen (production & quality)
- Muscles (growth, recovery & development)
- Scalp hair (loss & growth)
- Emotional mood (gloomy or cheerful)
- Energy levels
- Fat Burning & Fat Storage
- Happiness & Well being Experience
The 6 tips to increase testosterone …
In view of the above aspects, a relatively high concentration of testosterone in your blood is better than a low testosterone level. That is why here are 6 effective tips to increase or at least maintain your testosterone …
1. Have testosterone levels tested in case of suspected deficiency
If you feel that your testosterone concentration or testosterone production is too low, it is best to have your testosterone level tested first. If your testicles and adrenal glands do not produce enough testosterone, it will be visible in your blood.
2. Strength training: the way to increase your testosterone level
Strength training is the most effective and efficient way to increase your testosterone level on your own. Preferably train your muscles short and powerful (HIT = High Intensity Training). Do short sets with few reps, but give it your all. In addition, use a lot of weight and resistance; rather almost a little too much than certainly a little too little.
3. Avoid obesity to maintain your testosterone levels
Being overweight causes your hormone levels and hormone production to plummet, as does your testosterone level. With overweight or obesity is generally meant excessive fat. So keep your fat percentage as low as possible. You can reduce or keep your fat percentage low with the help of:
Cardio training (endurance sport) – Examples include running, swimming, cycling, skipping rope and cross training.
Limit calorie intake – Don’t eat too much; never eat more calories than you consume through exercise.
4. Increase testosterone levels thanks to a healthy lifestyle
The aging process causes your testosterone level to drop; from your 25 E age your testosterone production begins to decline. Unfortunately, you cannot fight against old age. However, an unhealthy lifestyle – in which you eat poorly, sleep poorly and exercise insufficiently – is also disastrous for your testosterone level. If you want to increase your testosterone, it is therefore advisable to live as healthy as possible . This implies:
Healthy, varied, balanced & sufficient food
Limit sugar intake
Exercise daily
caffeine limit
Get enough sleep
Do not smoke
alcohol limit
So if you choose to integrate all of these factors into your lifestyle, chances are that your testosterone level is fine …
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5. Drink enough to increase your testosterone level
Water is needed (directly or indirectly) for all processes within the body, including for the production of testosterone. So if you want to increase or maintain your testosterone level, you should drink enough water. Preferably drink tap water, mineral water, green tea and white tea. Do not drink sugary drinks or diet drinks with synthetic sweeteners; and avoid alcohol and caffeine . Drinks with alcohol, caffeine and sugar inhibit testosterone production; immediately or over time.
6. Increase testosterone levels through optimal insulin level
When the insulin level in your blood rises, the testosterone level drops. That’s why it’s important to keep your insulin low. Insulin is mainly produced by the pancreas when your blood sugar (glucose) rises. This mainly happens when you eat fast and simple carbohydrates. Some examples of products that contain many of these types of bad carbohydrates are table sugar, candy, biscuits, cakes, ice cream and soda.
If you want to increase your testosterone level, it is therefore important to limit your carbohydrate intake . You should also not eat too much of complicated carbohydrates (pasta, bread, rice, potatoes, grains, etc.) because of your testosterone level. Eat a relatively large amount of proteins and few carbohydrates ; in addition, always eat whole grain varieties.