Did you know that testosterone is the most important hormone for men, and maintaining an optimal level is vital for several reasons?

  1. It can help to increase sex drive
  2. It maintains and increases muscle mass at a faster rate
  3. It maintains bone density

Unfortunately, as men get older, it’s inevitable that testosterone levels will drop slightly year on year. I often get asked “how can I boost my testosterone levels?”

I’m also regularly asked about creatine and whether it can help boost testosterone levels. The use of creatine is certainly known for improving physical performance and has in recent times been marketed as a testosterone booster. But although creatine can help you work out harder and lift heavier (which does in turn boost testosterone) the evidence shows that creatine has little direct effect on testosterone levels.

Creatine is actually found naturally in your muscle cells, and is used for energy, so it’s unsurprising that the use of creatine supplements to boost natural levels is common, particularly among bodybuilders and athletes. However, when it comes to testosterone levels, there are other, more natural ways in which you can ensure your levels stay healthy.

Here are 5 ways to increase your testosterone levels and keep them in check.

1.Do More Exercise

Regular exercise offers countless benefits to your physical and mental wellbeing, such as weight loss, increased muscle strength and increased self-confidence.

However, one of the lesser-known benefits that it also provides is a boost to your testosterone levels.

Try to do at least 30 minutes of exercise per day, and focus on resistance training and HIIT training, which have both been proven to increase testosterone levels when combined with the right foods.

2.Eat a Well-Balanced Diet

Eating a balanced diet with a healthy mix of protein, carbohydrates and fat can play a big part in increasing testosterone levels, particularly when coupled with regular exercise and a focus on weight and HIIT training.

Crash diets and yo-yo diets are a big no-no. Instead try to focus on getting a good balance of each of the main food groups. Carbs will give you a boost when you are weight training, and protein can help you to lose fat, which will also boost testosterone levels.

It’s healthy to have some good fats in your diet, as studies have shown that low-fat diets can cause a negative effect on testosterone levels. Of course, it’s important to not overindulge and to keep your fat intake to a moderate level.

3.Get a Good Night’s Sleep

Various studies have shown that people who get five hours sleep or less each night suffer a reduction in testosterone levels, with seven to nine hours per night being the optimal amount of sleep to aim for.

This is because most of the testosterone that your body needs for the following day is produced while you’re sleeping. A good sleep also helps you manage stress levels, which can be another factor in reducing testosterone levels.

Quality of sleep is just as important as quantity too. Try to avoid caffeine at least an hour before heading to bed, and don’t check your phone just before going to sleep either. Instead read a book or listen to some music.

4.Keep Stress to a Minimum

Sometimes it can be impossible to avoid stressful situations, but if you can reduce your stress levels as much as possible, it will give your testosterone a boost.

High stress levels will increase your cortisol levels, which in turn can lead to a reduction in testosterone levels.

Therefore, avoid stressful situations whenever possible and maintain a balanced lifestyle with a nutritious diet that isn’t restrictive, plenty of sleep and regular exercise.

5.Increase Your Vitamin Intake

There’s nothing more natural than sunlight, and research has shown that the vitamin D you get from it can have a positive effect on testosterone levels so it’s important you safely soak up those rays.

Of course, it’s not always possible to get out in the sun, especially with our unpredictable British climate, so taking supplements can be a good alternative way of getting all the right vitamins into your body.

Call us on 07540 060269 for a free consultation and to find out more about how a healthy, balanced lifestyle can help you increase and maintain your testosterone levels.

The Fitness Room Honeybourne offers a friendly, safe gym environment, personal training, meal plans and support to help you on your health and fitness journey.