Testosterone plays a vital role in bodily functions in both men and women. If there’s anything we learned from Part 1 & 2 of the Testosterone series, it’s that we all, regardless of gender, decrease the production of the hormone after age 30. As test levels rise, your overall health and wellness also rise. As test levels decrease, so does your overall well-being. Low T can have a huge impact on your sex drive, mood, and overall well-being emotionally and physically. If you’ve found yourself exhibiting signs of low testosterone as presented in the other two parts of this series, then maybe it’s time to implement some of the following techniques to increase your natural production of testosterone. Here are nine simple steps to improving testosterone levels in your everyday life.
Step 1: Reducing Regular Alcohol Consumption
Alcohol can have detrimental effects on your gains and your ability to make them. In recent studies, when alcohol is consumed high ethanol levels actually decrease the level of testosterone that the body produces. Furthermore, ethanol not only inhibits testosterone but also increases cortisol levels – two functions that you don’t want when you’re trying to trend on muscle hypertrophy achievement. Reduced levels of blood testosterone means reduced protein synthesis ultimately leading to atrophy.6 While this may not affect the lay athlete as much as elite athletes, findings on the implications from the consumption of alcohol is no Bueno for your athletic performance and goals.
Step 2: Lift Heavier Weight
Strength training can induce human growth hormone and testosterone release, regardless of age, and as mentioned previously, since testosterone decreases with age, the older age group response definitely doesn’t equal that of younger individuals.4 Resistance training also increases fat loss, which increases natural levels of testosterone production.5 Test levels are increased during bouts of resistance training, but it is encouraged to train regularly as well as eat and supplement the appropriate minerals to maintain elevated levels and take maximum advantage of them. Keep your body on its toes (no pun intended) and make sure to mix up your workouts. Working the same muscles over and over, your body will literally get bored, and the bounds of your testosterone production won’t be challenged. Plus, who likes getting bored during their workouts?
Step 3: Sleep Quality & Duration
Getting 8 hours of sleep each night in a dark room without noises or distractions is important for your natural testosterone production. Most test is actually produced during sleep, which is why minerals from your nutrition and natural supplementation matter. Zinc, Magnesium Aspartate, and Vitamin B6 (ZMA) are essential to muscle recovery and growth. Increase natural levels of testosterone and testosterone production while you get restful sleep – sounds like a win-win to us! ZMA and Test Boost supplements, such as GENETIX, are critical to provide the nutrients necessary for a better quality of sleep, which in turn, reduces fatigue, enhances mood, and gives you a better quality of life... both male and female.
Step 4: Nutrition
While there are a thousand articles out there focusing on specific foods that help increase natural testosterone levels within the human body, our recommendation is to simply take a well-rounded approach to your diet and nutrition. Too much of one thing is always bad, so just take it in stride. Our recommendation? Increase foods rich in zinc, magnesium, fenugreek, and B vitamins such as (Protein, Leafy Greens, Legumes, Nuts) Be good to your body and your body will be good to you. Not able to get the most from your nutrition? Bridge the gaps in your diet with Tip #9 (below).
Step 5: Decrease Stress Levels
This one might be a no-brainer, but you may be surprised to know that high cortisol levels actually inhibit testosterone production.3 Yeah, the stress hormone that your body releases when you’re under pressure and overworked actually blocks testosterone’s effects on the body. Maybe the key here though isn’t to focus on stress and your testosterone levels, but focusing on the root of your stress and reducing it from there. Not only is stress not good for your sex-hormone, but it’s not very good for other bodily functions either. In all honesty, adding in a test-booster in this case when you’re completely stressed day-in and day-out probably isn’t a good idea because the body still won’t focus on the testosterone production, it will want to give energy to the stress hormone. Do your body good – decrease stress, improve test!
Step 6: Get Rid of the Candy Drawer
Ditching the sweets is a quick and easy way to keep off unwanted belly fat and decreased hormone production levels. High blood sugar levels have a significant effect on quantitative insulin sensitivity and trend towards decreased testosterone production and levels within the body.2 Not to mention, sugar consumption can lead to gaining excess body fat and increasing levels of estrogen, which not only presents a low sex drive but also keeps you from other important functions, such as building muscle mass and recovery on rest days. Kick sugar to the curb and welcome back your libido, ladies and gents.
Step 7: Get More Sun
While there have been some conflicting studies about the regular supplementation of vitamin D and increasing levels of testosterone naturally, we include this one because it can help with your mood, immune system function, growth and development of bones as well as resistance against disease. With a better mood and overall health, you encourage your body to remain normal processes, including hormone production. Better overall health also allows your body to focus on the areas of bodily processes that may not be ‘working so well’, if you will, such as testosterone production.
Step 8: Lose Some Weight
Specifically, belly fat. Okay, we know you can’t ‘target’ fat loss, but it’s important to realize that research studies have found that abdominal fat increases with age and decreasing testosterone concentrations which are the same metabolic characteristics that are found in the abdominal adipose tissue.1 Not only is belly fat bad for your image, but it’s even worse for your health and a great signal of hormone imbalances. Abdominal Adipose Tissue fuels the aromatase enzyme which naturally increases the conversion of testosterone to estrogen, thus, lowering testosterone levels. By implementing a healthful diet and regular exercise, fat loss is allowed and aromatase enzyme activity is decreased.
Step 9: Supplement Naturally
Choosing a quality supplement to naturally boost testosterone levels is important. GENETIX by Elivate is a gluten free, made in the USA, non-GMO, proprietary blend free supplement that has naturally occurring ingredients that work together to incite the natural process of testosterone production in both males and females. It’s simple, really. Each key natural ingredient (ZMA [Zinc, Magnesium, Vitamin B6], Rhodiola Rosea, DIM [Diindolylmethane] and Fenugreek) all work to improve your overall health and wellness. Additionally, the same ingredients improve strength, endurance, enhance athletic performance and sexual vitality. Increased testosterone can also help with muscle mass, definition, and effective recovery on those oh-so-important rest days, as well as a healthy sex drive in both men and women. Who wouldn’t want that?!