Money Vikings combine investing, health and hobbies to create a life of True Wealth. And a huge issue in the modern world is declining testosterone levels. Here are ways experts say we can boost testosterone for optimal health and wellness as we age!
In mass media testosterone seems to be either misunderstood or mischaracterized. No, it does turn people into raging hulk beasts. In fact it is a critical component to living a strong and healthy life. But modern life does tons of damage to testosterone levels leading to many health and life quality problems.
Poor sleep, stress, poor diet, sedentary lifestyle, looking at screens all night, not enough sunlight, toxins in our food and more is wrecking havoc on testosterone and this has profound consequences on the individual and macro level. This is the opposite of the ways to boost testosterone!
Male & Female Health
Testosterone is a vital hormone that plays a crucial role in the development and maintenance of various aspects of male health. Women also have small amounts of healthy testosterone that assist them with vitality, bone health, cognitive function, muscle strength and more. While it is predominantly known for its effects on masculinity, testosterone also provides numerous other benefits for both men and women. In this article, we will explore the advantages of optimal testosterone levels and delve into seven natural ways to boost it. As always, this is not health advice to anyone, see your primary care doctor.
- Increased muscle mass and strength: Testosterone promotes protein synthesis, leading to enhanced muscle growth and strength. Adequate levels of testosterone are essential for individuals seeking to build and maintain muscle mass.
- Improved bone density: Testosterone helps maintain bone mineral density, reducing the risk of osteoporosis and fractures. Healthy testosterone levels are crucial for overall bone health, especially in older adults.
- Enhanced libido and sexual function: Testosterone plays a significant role in sexual desire and performance in both men and women. Optimal levels of testosterone can improve libido, sexual satisfaction, and overall sexual well-being.
- Boosted mood and cognitive function: Testosterone influences mood, energy levels, and cognitive abilities. Adequate testosterone levels are associated with improved mental clarity, focus, and overall well-being.
- Increased cardiovascular health: Research suggests that optimal testosterone levels can positively impact cardiovascular health by improving lipid profiles, reducing insulin resistance, and enhancing overall heart function.
- Weight management and metabolism: Testosterone contributes to metabolic processes and plays a role in regulating body fat distribution. Healthy testosterone levels can support weight management efforts and reduce the risk of obesity-related complications. Boost testosterone and enhance weight management!
- Enhanced overall well-being: Optimal testosterone levels are associated with improved energy levels, motivation, and a general sense of well-being. Maintaining healthy testosterone levels can positively impact various aspects of life. Boost testosterone to simply feel better.
Seven Effective Ways to Boost Testosterone Naturally:
Maintain a balanced diet plus testosrerone foods
Consume a nutrient-rich diet that includes lean proteins, healthy fats (such as avocados and nuts), whole grains, fruits, and vegetables. Adequate nutrition supports hormone production and overall well-being.
I also like to focus on testosterone enhancing foods:
While no specific food can magically increase testosterone levels on its own, a balanced and nutritious diet can support overall hormone balance, including testosterone production. Here are five foods that are commonly associated with supporting healthy testosterone levels:
- Tuna: Tuna is a fatty fish that is rich in vitamin D, which has been linked to higher testosterone levels. It also provides omega-3 fatty acids, which are beneficial for overall health and hormone production. This food can boost testosterone.
- Eggs: Eggs are a great source of protein, healthy fats, and vitamin D. They also contain cholesterol, which is a precursor to testosterone production in the body. Including eggs in your diet can support testosterone synthesis.
- Shellfish: Shellfish like oysters and shrimp are excellent sources of zinc, a mineral that plays a crucial role in testosterone production. Zinc deficiency has been linked to lower testosterone levels, so incorporating shellfish into your diet can help maintain adequate levels.
- Cruciferous vegetables: Vegetables such as broccoli, cauliflower, and cabbage belong to the cruciferous family. They contain compounds that may help regulate estrogen levels in the body. By maintaining a balance between estrogen and testosterone, these vegetables indirectly support healthy testosterone levels.
- Pomegranates: Pomegranates are rich in antioxidants, which can help protect testosterone molecules from oxidative damage. They may also have a positive impact on testosterone production. Consuming pomegranate juice or adding the fruit to your diet can be beneficial.
Remember that maintaining a balanced diet overall is crucial for supporting hormone balance and overall health. Including a variety of nutrient-dense foods, such as lean meats, whole grains, fruits, and vegetables, can provide the necessary nutrients for optimal testosterone production. Additionally, it’s important to consult with a healthcare professional for personalized advice, especially if you have specific concerns about your testosterone levels
It also appears there is some value to trying certain supplements to boost testosterone. I am currently trying Tongkat Ali, see more in this video with Dr. Huberman:
Engage in regular exercise
Incorporate both resistance training and cardiovascular exercises into your routine. Resistance exercises, such as weightlifting, have shown positive effects on testosterone levels. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, along with two or more days of strength training.
Get sufficient sleep & nose breath
Prioritize quality sleep to support hormone balance. Aim for 7-8 hours of uninterrupted sleep each night. Develop healthy sleep habits, such as maintaining a consistent sleep schedule and creating a relaxing bedtime routine.
Manage stress levels
Chronic stress can negatively affect testosterone production. Practice stress management techniques like meditation, deep breathing exercises, or engaging in hobbies and activities that help you relax and unwind.
One of the ways I do this is through hobbies like art and collectibles, check it out:
Maintain a healthy weight
Excess body weight, particularly abdominal fat, can contribute to lower testosterone levels. Focus on maintaining a healthy weight through a combination of regular exercise and a balanced diet.
Get adequate vitamin D & first hour sunlight
Vitamin D deficiency has been linked to lower testosterone levels. Spend time outdoors to allow your body to produce vitamin D naturally, or consider getting tested and supplementing if necessary. And apparently studies show that getting a dose of sunlight first thing in the day activates a process that helps us sleep better and build more testosterone.
Limit alcohol consumption and avoid excessive drug use
Excessive alcohol consumption and drug use, including anabolic steroids, can negatively impact testosterone levels. Moderation is key to maintaining optimal hormonal balance.
Check out the Huberman Show for more about this topic and more:
Optimal testosterone levels offer a wide range of benefits, including increased muscle mass, improved bone density, enhanced sexual function, and overall well-being. Therefore it is critical to boost testosterone as we age. By adopting a healthy lifestyle that includes a balanced diet, regular exercise, sufficient sleep, stress management, and other natural strategies, you can effectively boost your testosterone levels. However, it’s essential to consult with a healthcare professional.