Testosterone is one of the strongest male hormones. It is mainly made in the testicles, but small amounts are also made in the adrenal glands. When males hit puberty, the body starts producing large amounts of testosterone, driving changes in how people look and sound. Teen boys start to grow more hair, their voices deepen, and they grow more muscles and experience other bodily changes.
Normal testosterone levels improve health and make it easier to maintain good body composition. Unfortunately, testosterone levels tend to level off and increase once people reach middle age.
When testosterone levels drop, people start to lose muscle mass, encounter sexual performance issues, and have mood swings. Finding ways to boost testosterone can stem the tide of symptoms and help you control the impacts of aging.
Here are some ways you can boost testosterone.
Exercising Boosts Testosterone
Studies show that regular physical activity can increase testosterone levels or lower the impact of aging regarding slower testosterone production. In addition to regularity, the intensity of the exercise also influences hormone levels. For example, people who engage in high-impact exercises and weightlifting see benefits in their testosterone levels.
In addition to exercise, dieting and avoiding excess weight also boost testosterone. For example, you can increase your testosterone by eating a high-protein diet with lots of healthy fats. Not only will this help with your testosterone, but it aids in overall hormone balance.
Stay away from junk foods like sugars, carbs, and unhealthy fats that inhibit testosterone production.
Get Good Amounts of Quality Sleep
Your hormones will suffer if you starve yourself of sleep. It’s easy to get caught up in the thinking that sacrificing sleep means you’re working harder and grinding. However, we now know that lack of sleep and poor sleep quality are major disadvantages regarding performance and mood.
It can also negatively influence your hormone levels. On the other hand, getting more and better sleep can boost your testosterone and improve your overall hormone balance. Most experts recommend getting at least seven hours of sleep each night.
Invest in some high-quality sheets, pillows, and mattresses if you haven’t yet. They make a huge difference in how quickly you fall asleep. Also, lower the temperature in your room to stay asleep for longer and feel more comfortable when you go to bed at night.
Don’t Smoke & Limit Your Drinking
Smoking and drinking can limit your natural testosterone levels. This should do if you’re looking for another good reason to stop bad habits. When you smoke or drink too much, you’re harming your body and limiting its testosterone production. Make the right call and stay away from harmful substances as much as possible.
Peptides & Testosterone Production
Peptides are short chains of amino acids that can produce specific bodily reactions. For example, Gonadorelin is a large peptide that increases testosterone levels by stimulating the release of the luteinizing hormone.
Recent research indicates that gonadorelin may increase interconnectivity between the right and left brains, leading to better overall cognitive function, especially related to memory.
Stress elevates another hormone in your body called cortisol. If your cortisol spikes, it can block testosterone production, and you’ll find that it’s harder to lose weight, exercise, and perform at a high level.
It’s normal to see some age-related reduction in energy and strength, but stress exacerbates the decline in too many people.
If you find that you’re stressed about work, family relations, or something else, find a way to either remove yourself from the situation or discover ways to burn through stress healthily. Exercising is a great option to reduce stress and prevent cortisol buildup.
Talk to an Endocrinologist
Sometimes, your hormone imbalance requires professional medical assistance. The endocrine system is responsible for the production and management of hormones. Therefore, doctors who treat hormone imbalances are called endocrinologists.
It’s worth your time to speak with an endocrinologist to discuss how you’re aging and the way you feel. They can test your blood to determine whether your testosterone levels are too low. Then, they’ll work with you on ways to increase hormone levels to bring you back into a healthy range.