Rather than looking for help with low testosterone levels from an infomercial try these 5 natural strategies:
Low testosterone levels can lead to fat gain, muscle loss, low energy, rapid fatigue during activity, increased injury susceptibility, slowed recovery from activity or from injury and more. It doesn't matter if you're a pro athlete or a weekend warrior, none of those low testosterone results are good for business. Good testosterone levels aren't just important for men. Hormone ratios are different between men and women, but women benefit from topped off testosterone levels too.
1. Weight Lifting: If you're guilty of defaulting to long bouts of slow cardio for your go-to workout, you may be swimming upstream in your attempts to keep testosterone up. A responsible approach to resistance training is key to boosting testosterone. Start adding resistance training into your workout routine 2-4 times per week to get a natural bump in testosterone.
2. Healthy Fats: Calorie restriction and fat-phobia makes it hard for your body to keep testosterone levels up. Eat a balanced diet that includes adequate healthy fats such as avocado, pastured butter, olive oil and nuts.
3. Sleep: Chronic lack of sleep is a direct route to increased cortisol and decreased testosterone. Sleep deprivation is stressful on the body. Cortisol is a stress hormone and as cortisol bumps up, testosterone goes the other way. Take sleep seriously if you want to keep your testosterone levels up.
4. Meditation: Stress management strategies are key to keeping cortisol down and testosterone up. Practicing basic mindfulness or going deeper into meditation is a great way to manage stress and save testosterone levels.
5. Limit Alcohol: Overdoing adult beverage intake can impede muscle growth, mess with sleep and screw with hormone levels. Sleep better and protect testosterone levels by toning down alcohol intake.
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Tim DiFrancesco, PT, DPT, ATC, CSCS spent 6 seasons as the Head Strength & Conditioning Coach of the Los Angeles Lakers and is the founder of TD Athletes Edge. He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.
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