The male sex hormone testosterone which is produced in the testicles can boost red blood cells, muscle mass production, and sexual development. Those with low testosterone levels may experience erectile dysfunction, low sex drive, and reduced bone mass.
Men need to go to bed early to build testosterone because they need enough sleep because it’s beneficial to wake up as early as possible when you’re full of vim and vigour aka testosterone which along with cortisol is highest in the morning. So make sure you take advantage of your cortisol and testosterone levels first thing.
TIP: Workaround the natural rhythms and your own internal circadian rhythm because our testosterone levels are highest on a morning!
When you are 40+ your testosterone levels will not be the same as they were in your teens and twenties and as you get older they will decrease even further.
We need testosterone levels to be at the right level for you to strip body fat and build muscle optimally. Plus it gives the energy and motivation you need to get moving and eat a balanced diet.
Harvard University guide on fertility fitness and weight said:
“Reducing high-intensity workouts when trying to conceive.
If you don’t get much physical activity and are above the fertility zone for weight, daily exercise can help improve fertility. But don’t overdo it: too much exercise, especially if you are quite lean, can interfere.
“Excessive exercise could lower your sperm count indirectly by lowering the amount of testosterone in your body.
“Our study provides evidence that being underweight and overweight are both associated with lower semen quality and highlights the importance of maintaining a normal weight for men.
“As with everything, we should encourage balance and boost our minds and bodies.
“When we come into balance, we lower inflammation, disease within the body, symptoms decrease or reverse, and the body has the opportunity to thrive.”
Here are 10 quick tips to elevate your testosterone naturally:
Follow these tips to boost your hormones which also include cortisol & adrenaline (stress response found in adrenal glands), insulin (found in the pancreas and helps to reduce blood glucose levels), melatonin (pineal gland controls circadian rhythm), and thyroid (helps to control metabolism), to name but a few which make up our Endocrine system.
- Vitamin D, Zinc, and Magnesium are said to boost testosterone levels
- Reduce stress levels where possible through gentle exercise, mindfulness, and breathing techniques. The link between cortisol and abdominal fat comes from the signal the hormone sends for fat storage to your abdominal fat cells. The fat cells in your abdominal area have four times more cortisol receptors than fat located elsewhere in the body hence why body fat tends to store around the mid-region.
So trying to do thousands of sit-ups trying to get rid of fat from your abdominal area is 100% pointless.
If you have high-stress levels continuously this will elevate cortisol and drop testosterone like a bomb-making fat loss virtually impossible you will become a non – responder to exercise!
Elevated cortisol causes your body to store more of your calories as fat, especially around your stomach and the sides of your face and this increases the breakdown or catabolism of muscles. The physical profile associated with chronic high cortisol is a bit like Humpty Dumpty – you have a rounded moon face, large belly, and skinny arms and legs.
- Exercise, resistance training particularly, is a sure-fire way to boost testosterone levels.
- Keep workouts 45 minutes or under. For example, testosterone production starts to dip after about 45 minutes, and cortisol levels will rise. Focus on big compound lifts like dips, chins, pushups, squats, and deadlifts.
- Don’t train to failure. When you do so the adrenals get fried. When the adrenals are fried testosterone production drops.
- Reduce refined Sugar: Look at reducing your intake of refined sugar; this can be challenging as many processed foods include it and it has many names, such as fructose, sucrose, dextrose, molasses. All these words are names for sugars and are often lurking in much marketed low fat, low sugar, and gluten-free products.
- Get sleep and rest by boosting your circadian rhythm. Try to aim for 7-9 hours of sleep per night. Nothing will help boost hormone production and muscle repair more than a good deep sleep. So get out in the fresh air once a day at least and power down at night with less lighting and limited blue screen-time.
- Eat plenty of healthy unsaturated fats, earth-grown nutrients, and a balanced diet. Avoid processed foods, non-organic produce, and alcohol where possible.
- Try to avoid all factory-farmed animal products and non-organic produce (the drugs and chemicals contained in these foods can negatively affect your hormone levels). How food is grown also impacts our consumption and our gut which impacts our Endocrine system.
When it comes to our hormonal health and fitness we need to adopt an integrative approach so that we are optimising our health, fitness, nutrition, and essentially our energy for daily life.