Both men and women produce testosterone, which is an interesting fact considering that it is mainly associated with men. However, its yield is much higher in men. Thus, these significantly higher levels of production help to distinguish the development of male characteristics.
It is also an anabolic hormone, and together with other anabolic hormones such as human growth hormone and insulin-like growth factor, it contributes to muscle development.
Many problems are associated with low testosterone levels, including lack of motivation, low libido, slow recovery after workouts, feeling weak, and inability to build real muscle. I think you'll agree that these low levels aren't ideal!
You try to get things done well following the advice below and then get back to a full life.
<h1 class="pgc-h-arrow-right" data-track="5" >#1</h1>
There's nothing better than naturally producing testosterone.
Getting stronger is a good indicator that your testosterone levels are in good shape. How do you know you're getting stronger? Well, you implemented some progressive overload mode, and you know it when you lift heavier weight and get more weight on your workgroup.
However, the key is not to overdo it! You want to finish your workout at a high energy level, feel good, and don't overwhelm yourself. This can have a negative impact on the body. When you start putting pressure on your body, it releases the stress hormone cortisol, which cancels out your good work and makes you feel tired.
Finish the workout and want more, not barely moving!
<h1 class="pgc-h-arrow-right" data-track="11" >#2</h1>
The benefits of a balanced diet seem endless, and they do. You can also add increased testosterone levels to the list. I never tire of saying that 85% of your diet is based on nutritious foods. Processing food is an easy way to do it with no real benefits for your daily life.
I don't know you well, but I do know that I feel much better when I eat clean most of the time. This is a bit tricky when you limit your diet, but if you lack any essential nutrients in your diet, you can choose to supplement them.
There are a lot of foods, like boosting testosterone, and as I said above, if you have a balanced, nutrient-dense diet, you'll be covered. Make sure you're getting enough of the essential nutrients and getting paid for.
<h1 class="pgc-h-arrow-right" data-track="15" >#3</h1>
Getting enough sleep is subjective! Everyone's situation is different. My best time is about 7 hours, which is similar for many people. I know people survive less than that and seem to function well. Lack of sleep can have a cascade of side effects, and the reasons are easy to understand. Deep sleep is the time it takes for the body to slow down and recover.
When you stop sleeping, burnout is a real possibility.
I recommend aiming for 7 hours a night, but you know more about your body and what you can exercise. Note that if you're sleeping less and are often at low energy levels, sleep deprivation can make a big difference.
<h1 class="pgc-h-arrow-right" data-track="20" >#4. Manage your stress</h1>
Sometimes it's not easy to do, depending on what's going on in your life. High stress levels can cause nasty cortisol to flow around your body again and affect your testosterone levels. Not an ideal state. Stress affects everything from your sleep, to what you eat, to how you interact with people.
Long-term solution? You need to identify the root cause of the stress and find a solution. Whether it's adjusting your mind to better manage the situation or looking for different platforms to help you grow. A stressful life is simply not worth it.
<h1 class="pgc-h-arrow-right" data-track="25" >#5</h1>
Going out, preferably when the sun is shining, is a miracle for the soul, not to mention helping meet your daily vitamin D needs. Sunlight also helps improve your mood (I know you'll agree if you live in a place where there isn't much to it) and can also increase energy levels.
It's really a win-win, you're outdoors and soaking up the sun.
<h1 class="pgc-h-arrow-right" data-track="28" > #6 supplement</h1>
As mentioned above, supplements are a viable option for a number of reasons. Maybe your diet is lacking nutrients, or you're not getting quality sleep, or the place where you live isn't getting enough natural sunlight.
Due to the lack of natural sunlight, vitamin D works for many people. If you have trouble sleeping, try magnesium. A multivitamin is a generalist that helps with a variety of bodily functions. Creatine is an important option for building strength and muscle.
<h1 class="pgc-h-arrow-right" data-track="32" >#7. Avoid products containing parabens</h1>
Parabens are found in many products, from shampoos to skincare products. Parabens are chemicals that interfere with human hormones, especially estrogen and testosterone.
They are estrogen-like compounds that disrupt the hormone balance in both men and women.
Low testosterone levels can have many side effects. Signs such as low motivation, libido, poor recovery after workouts, and inadequate muscle development can be indicators of problems. You should also consider going to your doctor and have a blood test to find out how you really are.