One of the biggest topics of conversation around any gym full of bodybuilders is how to increase your testosterone levels naturally. Testosterone is essential for optimal muscle building. In fact, there are several hormones that play a key role in building muscle and losing fat, which is why you’ll hear me talk a lot about how hormone optimization through diet, lifestyle and exercise, is so important. But here’s what you need to know about testosterone and how to increase your testosterone levels naturally.
Testosterone in the Young
When guys are between the ages of about 16 and 25 years old, their testosterone levels are at their peak. Guys this age can build muscle almost accidentally. For young guys, testosterone really shouldn’t be much of an issue. There are things young guys can do to keep from hurting their testosterone levels, though, and we’ll talk about those in a minute.
Testosterone as We Age
Once men reach the age of thirty or so, their testosterone naturally begin to drop. This is why you’ll see so many bodybuilders between the ages of thirty and fifty undergoing hormone replacement therapy. No, it’s not just for menopause. By taking testosterone replacement, men can get their testosterone levels back up to where they were when they were twenty. However, hormone replacement is not the only way to increase your testosterone.
How to Increase Your Testosterone Naturally Through Lifestyle
There are several things you can do to increase your testosterone levels naturally. Most of them involve making healthy lifestyle and nutrition choices.
As far as your diet, you want to make sure you get a healthy balance of the essential fatty acids, eat a high protein diet, and get lots of low-glycemic carbs, like vegetables.
The intensity of your workouts is also a key factor. High-intensity training has been shown to help increase the production and secretion of testosterone.
You also want to be sure to get at least eight hours of sleep every night. Too little sleep or sleeping at irregular times wreaks havoc on your hormone levels.
Another thing you’ll want to be careful of is overdrinking. You can enjoy a beer or a cocktail now and then, but drinking more than two or three drinks at a time really hurts your testosterone levels.
If you’ve been trying to find out how to increase your testosterone naturally, skip all the magic potions that are floating around and just follow these steps. They’re free, they’re good for you, and they work.