Testosterone is one of the most important hormones in men. Apart from helping you to build and maintain muscle mass, testosterone is responsible for many other important functions, like sex drive and bone density. Low testosterone levels may occur for a number of reasons – ageing, hypogonadism and similar diseases. However, most men do not really need a conventional therapy, as their testosterone levels fall into the normal range for their age. But they still want to boost it up to increase libido, for example. Before trying out various natural solutions for this problem, you may want to follow steps below to achieve higher testosterone levels naturally.
Get More Sleep
One study from a University of Chicago proved that testosterone levels drop dramatically in otherwise healthy males if they don’t get enough sleep. What’s even more concerning is that this happens after only one week of shortened sleep. Apart from low testosterone levels, study participants claimed they felt pretty bad at times their testosterone levels were at the lowest point. We are all different and not everyone needs the same amount of sleep, but a general rule of thumb is to get between seven and nine hours of sleep every night. I’ve found out that about seven and a half hours works best for me!
Another important factor in those suffering from low testosterone levels is excess body weight. One study from 2012 showed that losing significant amount of weight has increased testosterone levels in participants by about fifty percent, so that’s something definitely worth looking into if you are overweight. But be careful, do NOT try to lose weight fast. Make sure to exercise regularly and create caloric deficit of around 500 calories. Calculate your TDEE here, subtract 500 calories and workout at least three times a week. Enjoy your results and increase testosterone at the same time!
Check Your Zinc Levels
Many people suffer from Zinc deficiency, especially those who have hypogonadism. But studies also show that Zinc plays an important role in regulating testosterone levels in healhty men. If you want to make the best out of it, don’t just buy Zinc supplement, but look into herbs and minerals which contain a large amount of Zinc, aside from other nutritients – like ant extract and pine pollen.