Natural Ways To Build Testosterone

Testosterone is one of the most essential hormones to daily life, regulating bodily functions including appetite, recovery and mood. As you age, your natural levels of testosterone tend to decline, sometimes making these functions more difficult. Fortunately, testosterone can be controlled by your habits and routines, and by implementing a combination of regular exercise and nutrition you can regulate your testosterone levels.

Exercise

Perhaps the most important factor in controlling testosterone levels is regular exercise. To begin with, large amounts of body fat causes a person to produce excess estrogen, which in turn inhibits testosterone levels. The first step is to lose the belly.

An ideal way to do this is lifting weights. Resistance training is a form of exercise that works by overloading the muscles to the point of fatigue, forcing them to repair and adapt to be bigger and stronger. In addition to health benefits like improved balance and mobility, this burns a significant amount of calories, as an immense amount of energy is required for the body to repair itself. If that isn't enough, regular resistance training facilitates an increase in testosterone production on its own, both to allow you to exert the effort necessary to lift the weights and to allow the body to repair. Focus on heavy compound movements such as squats, deadlifts and pull-ups, as these utilize the most muscles and thus stimulate the most testosterone to be released.

Get More Rest

Sleep is a necessary part of the recovery process, and if you are neglecting to rest you are only stressing your body further and causing further hormonal imbalances. Testosterone levels are typically elevated by as much as 30 percent in the morning and gradually decline throughout the day. The majority of the body's testosterone and growth hormone is produced while you sleep, when the body heals and primes itself for future stresses. Not just any sleep, however: It requires the deepest state, or REM sleep, to initiate this process. Because this state of sleep occurs only in very specific intervals, interrupting your normal sleep pattern can throw off these hormonal functions and instead elevate cortisol levels, which function to break down muscle mass and store body fat. Make sure to sleep uninterrupted for at least six to eight hours a night.

Watch Your Diet

Your diet directly regulates the amount of testosterone in the blood. A balanced diet is key, as every macro-nutrient serves a vital purpose. Proteins are necessary to promote an optimal level of muscle mass and raise testosterone, while slow-digesting carbohydrates regulate energy and keep your hormone levels from fluctuating as the body craves food. Lean sources of meat are ideal, though fattier cuts of red meat occasionally do increase testosterone levels as well. Stick to carbohydrates that are slow digesting, such as oats, whole grains, sweet potatoes and fruits. Contrary to popular belief, a diet low in fats is not beneficial for optimizing these levels. Since testosterone is synthesized from cholesterol, a certain amount of dietary fat is required by the body. Make sure to consume enough omega-3 and omega-6 fatty acids from sources like fish, nuts, olive oil and avocados.

Lose the Stress

Stress lowers testosterone and raises cortisol levels. This effectively breaks down muscle and increases fat storage, two factors that lower testosterone on their own. Take enough time each day to relax and unwind, but not so much that it interferes with your sleep. High levels of stress also can lead to all sorts of adverse health risks, such as heart disease and depression. By ridding yourself of some stress and making time to relax, you can optimize your body's testosterone levels and improve general health. Regular sex also encourages the release of testosterone and is a good source of exercise.