How to Boost Your Testosterone
Testosterone (T) is involved in an incredible array of processes, ranging from the development of a deep voice to getting an erection. Depending on a variety of factors, including lifestyle choices, your levels of testosterone can fluctuate significantly. Fortunately, there are plenty of ways to help maintain healthy testosterone levels naturally.
- Testosterone is a hormone (chemical messenger) that significantly influences a wide range of important physiological functions including erections, sex drive and even the development of a deep voice.
- Low testosterone can contribute to erectile dysfunction, fatigue, decreased bone mass, mood changes and even hair loss.
- Testosterone and dopamine, the 'feel-good neurotransmitter', are closely related and can affect one another. Symptoms of low testosterone may signal low dopamine levels.
- There are several ways to boost your testosterone naturally including lifting weights, improving your sleeping patterns, abstaining from masturbation, spending more time in the sun and reducing your stress levels.
Lift Something Heavy
Exercise has been proven to boost testosterone levels but it's important to do the right type of training. One of the most effective ways of increasing your testosterone is through weight lifting. Exercises that target the lower body including squats, cleans and deadlifts are particularly good at getting those T levels up. To get the best results, you need to progressively lift heavier and heavier weights.
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In 2003, a Chinese study discovered that after seven days of abstinence from masturbation and ejaculation, serum testosterone levels reached an impressive peak of 145.7%. Similarly, another study in the same year found significantly increased T levels after three weeks of abstinence. From hyper-competitive sports stars to restless Redditors, many men report a boost in confidence and energy after a period of abstinence from porn and masturbation.
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"Testosterone levels can have a profound impact on your physical and psychological health. Many men suffer in silence without realising that a few small lifestyle changes, including quitting porn and abstaining from masturbation for a time, could help them get their mojo back. "
Get a Good Night's Sleep
When we sleep our body recovers and regenerates. The better our quality of sleep is the better we function and this applies to testosterone production too. A study conducted in 2011 discovered that restricting young men's sleep diminished their testosterone levels considerably. Establishing a good sleep routine is a relatively easy way to increase your testosterone. A solid tip is to not look at your phone before going to bed.
More Sun Less Stress
A study of over 2000 men found that men who had higher levels of vitamin D, which is naturally produced by exposure to sunlight, also had higher levels of testosterone. Getting enough sun exposure is key to maintaining healthy levels of vitamin D and in turn T levels. Decreasing your stress levels has also been associated with a rise in T levels. So keep it sunny and stress-free, just don't get burned.
Testosterone levels can have a profound impact on your physical and psychological health. Many men suffer in silence without realising that a few small lifestyle changes, including quitting porn and abstaining from masturbation for a time, could help them get their mojo back.
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