Testosterone - Important for both men and women
Low testosterone is haunting more men than ever today. Research shows that men in their 30’s today have the same amount of testosterone as a 60-year-old in 1980.
And while testosterone is often associated with men, this hormone is also present in women and responsible for the same health benefits, which include energy, muscle mass and strength, bone density, mood and memory.
Here are 5 things you can do to increase your testosterone levels.
Get direct sunlight directly on your skin 2/3 times per week. 30 minutes of direct sunlight has been found to increase testosterone production by up to 70%. Additional benefits – better sleep, improved mood, enhanced immunity.
Weight training. Resistance training is proven to be the number one form of exercise to increase testosterone. One 30-minute workout out was found to increase testosterone levels by 22%. After 4 weeks of lifting 3 times per week, testosterone levels were maintained.
Avoid refined sugars and eat a healthy diet. Sugar increases insulin – as insulin increases testosterone decreases. Eat nutrient dense foods and make protein the main part of each meal, eat healthy carbs like fruit & veggies. Healthy fats like fish, eggs, avocado.
Get 7+ hours of sleep per night. Less than 7 hours is shown to reduce testosterone levels. Improve sleep – no caffeine in the afternoon, dim light 2hrs before bed, no phone 60 minutes before bed, cooler bedroom.
Alcohol increases cortisol production which is known to reduce testosterone synthesis. It also negatively impacts your sleep, increase unhealthy cravings, makes you less likely to workout.
Restoring your testosterone levels will make you feel like a brand-new person. You’ll go from bad mood, lethargic and generally negative to good mood, high energy and generally positive.