Why Do Testosterone Levels Matter?
From the ages of 25 to 30, a man’s testosterone levels naturally start to decline. Healthy testosterone levels are also important for women, along with key hormones such as estrogen and progesterone. Strong research shows a link between low testosterone and obesity, increased disease risk and premature death. These tips can help you prevent a decrease in your levels:
1. Exercise and Lift Weight. All forms of exercise may increase your testosterone levels. Weight lifting and high-intensity interval training are most effective.
2. Eat Protein, Fat and Carbs. Do not overeat and do not restrict calories too much for too long. Try to eat balanced amounts of carbs, fat and protein.
3. Minimize Stress and Cortisol Level. High Levels of stress are bad for your long-term health and can reduce your testosterone levels.
4. Get Some Sun or Take a Vitamin D Supplement. Vitamin D3 supplements may boost testosterone levels, especially in the elderly and people who have low blood levels of vitamin D.
5. Take Vitamin and Mineral Supplements. Vitamin D and Zinc have the strongest evidence as testosterone boosters. Other micronutrients may also have benefits, but require further research.
6. Get Plenty of Restful, High-Quality Sleep. 7-10 Hours of sleep is recommended to maintain healthy testosterone levels and optimize your long-term health.
7. Take Some Natural Testosterone Booster. Herbs such as Ashwagandha and Ginger are natural ways to boost testosterone for those with low levels or infertility.
8. Follow A Healthy Lifestyle and Avoid Estrogen-like Compounds. Reducing exposure to estrogen-like chemicals, alcohol and drugs can positively affect your testosterone levels and health.
This post is a small sample of the information covered each week in the StayConnected™ Mini-CE Coaching Calls. All coaching calls are recorded and StayConnected™ members have access to the entire archive through their StayConnected™ dashboard. It’s just one of the many benefits of staying connected to HLS.