Testosterone is the most critical male sex hormone. Low levels of testosterone can significantly impact men’s health, body composition and libido. While it is natural for its production to decline with age, certain lifestyle changes can keep natural testosterone production high.
Be Physically Active
Exercise is one of the best practices to protect yourself from lifestyle-related diseases, like obesity, heart disease, and even low testosterone. This 2012 study showed that men who exercise regularly had significantly higher levels of testosterone. The same study found that the more active the individual is, the higher their testosterone levels were.
Some exercises will work better than others at increasing testosterone, such as weight lifting and high-intensity interval training (HIIT). Endurance training, such as long-distance cycling or running, may actually decrease testosterone levels.
Change Your Diet
Chronic overeating paired with a sedentary lifestyle can lead to obesity, severely impacting testosterone. What you eat has a significant impact on overall health, including hormone production. A diet with a healthy balance of protein, fat and carbs can help optimize hormone levels.
ReShapeMD provides medical weight loss and nutritional consultations to help determine the best diet for each individual patient. Perfecting your diet is one way to boost natural testosterone and keep hormone levels healthy.
Find Healthy Ways to Manage Stress
Living with long-term mental or emotional stress is detrimental to testosterone levels. This relates to the hormone cortisol, the stress hormone present in both men and women. Unnatural elevations of cortisol for long periods can quickly reduce testosterone. Stress can also increase food consumption, leading to weight gain, further lowering testosterone production.
Finding a healthy way to manage and reduce stress can significantly increase testosterone levels. Regular exercise, yoga, meditation, and many other activities are healthy outlets for stress management.
Despite lifestyle changes, some men may require testosterone replacement therapy (TRT) to feel like their younger, stronger, healthier selves. ReShapeMD utilizes a comprehensive approach to men’s sexual health. In addition to TRT, we provide complete wellness coaching through lifestyle changes to help increase testosterone naturally.
If you believe you may have low testosterone or are interested in increasing your testosterone levels, contact us today to get started.