Testosterone is linked to masculinity. It allows us to build muscle and shed fat. It powers our sex drive. It helps push us to succeed. When testosterone levels are at a healthy level we feel strong, motivated and confident. Low testosterone has become a common problem with men. Fatigue, loss of muscle mass, fat gain, low energy, low libido, erectile dysfunction and higher risk of disease are all linked to low testosterone.
Our hormones don't just work independently, they are dependent on each other to support our overall health and wellbeing. Our habits and lifestyle affect our testosterone and other hormone levels. Following are some examples:
1. Sleep
Lack of enough high quality sleep causes an increase in our stress hormone cortisol. When cortisol rises, testosterone levels drop. Create good sleep habits to increase testosterone.
2. Stress
Living a high stress lifestyle will have the same effect, increasing cortisol and lowering testosterone. Eliminate any stress sources you can (excess social media or news watching add to stress). If there are stress sources you can't reduce or eliminate, focus on balancing out your stress levels with calming or restorative activities. Some examples are yoga or tai chi, meditation, nature walks and leisure reading.
3. Diet
Support testosterone production by eating more healthy fats. Olive oil, coconut oil, avocados, nuts and seeds, for example. Healthy fats help your body to convert cholesterol into testosterone. Be sure to eat proteins, fats and carbohydrates. Also eat a variety of fruits and vegetables. If you are consuming your macronutrients and micronutrients, you are supporting your body for ideal hormone function. It's important to reduce or eliminate processed foods, excess sugars, excess caffeine or excess alcohol. These all have a negative effect on testosterone production.
4. Exercise
Performing compound exercises such as deadlifts, overhead presses, kettlebell swings etc. can help support testosterone and human growth hormone production. Keep your workouts under 45 minutes. If you over train, your cortisol levels will rise and this will lower testosterone.
Through good habits we can support optimal testosterone levels which will positively affect every area of our life.
The "Take Back Your Mojo" course will teach you how this works and help you create a personalized plan to get your hormones functioning optimally for healthy testosterone levels.