How To Increase Your Testosterone Levels Naturally

What is testosterone and what does it do?

Testosterone (T) is a steroid hormone that is produced in the testes and ovaries.

Testosterone is essential in many processes of the body. It is responsible for creating muscle in response to taxing exercises like weight lifting. It supports bone growth and can help manage the percentage of body fat. It lowers the risk of stroke by 36% and heart attack by 24%. It also advances mathematical reasoning and verbal memory.

All people have testosterone in their body, but the amount varies based on your genitalia. Having the right amount is very important for leading a healthy lifestyle.

Having the appropriate levels of testosterone lowers the risk of developing type 2 diabetes, heart disease, and obesity.

Testosterone is not just for the testes. For those with ovaries, testosterone is great for supporting brain function, energy levels, bone density, and strength.

How do I make sure I have enough?

One great way to increase your testosterone levels is by exercising!

Yes, working out can increase your testosterone levels, but…

1. Certain factors can impact the effectiveness of exercise.
2. Some exercises have a more significant effect than others.
3. The exercise has to be habitual.

The effectiveness of exercise on T levels depends on the following four factors:

• Weight: high levels of testosterone lead to a lower percentage of fat cells so exercise helps balance testosterone by focusing on weight loss.
• Age: people have less T as they age so exercise has less of an effect on their T levels.
• Time of exercise: T levels fluctuate during the day and tend to be higher in the morning and lower in the late afternoon. Exercising later in the day can produce a larger T boost than an early morning workout.
• Fitness level: if you don’t workout often, exercising can produce a larger increase in T levels, but should even out once that exercise becomes more consistent.

With those factors in mind, there are some exercises that are better than others when it comes to bringing your T to the top!

Exercises to increase your testosterone levels:

Resistance training (think: weightlifting) has been proven to heighten testosterone levels temporarily and in the long run. But its effects vary depending on the person (sex and age).

More specifically, one study showed that testosterone levels in men increased 21.6% while those in women increased 16.7% after a 30 minute weightlifting session.

To make the most of resistance training and get a bigger boost of testosterone, make sure to work ALL your muscles and integrate a full body workout.

Also, make your rest periods shorter and lift heavier weights (instead of lifting light weights many times).

High Intensity Interval Training (HIIT) (think: intense and short exercises) increases testosterone in males, but NOT in women. Several studies show this increase. One of them showed that a 45 minute workout on a treadmill that included 90 second periods of intense treadmill exercise paired with 90 second periods of recovery had a more significant effect on testosterone levels than just running for 45 minutes without those periods.

While HIIT increases testosterone in men, it decreases testosterone in women. Please note that high levels of testosterone can be harmful to one’s health causing symptoms like acne. Engaging in HIIT can help decrease testosterone levels for women who have high levels of testosterone.

Keep in mind, the effects of exercise on T levels can only be sustained by engaging in a consistent exercise routine.

With that said, resistance training and HIIT are important to include in a workout, but an exercise routine that addresses the entire body is essential.

Note: Too much of a good thing can have some negative effects. Taking any of these exercises to the extreme can create a decrease in testosterone levels and an increase in cortisol levels (stress hormone).

You are training too much if you have: trouble sleeping, excessive soreness, loss in strength, and difficulty recovering from exercise. The most important thing is to take care when engaging in any form of exercise whether you’re a novice or an expert.

Not sure if these exercises are right for you? Feel free to give us a call and make an appointment with Dr. Musset. She can help you figure out if these sort of exercises would suit your body and needs. She can also help come up with a plan that addresses many aspects of your life from hormonal balance, exercise and food to vitamin supplements.

Are there other ways to increase testosterone naturally?

• Diet: lots of fat, protein, and carbs
• Lower those stress levels
• Vitamin D is the way to be!
• Don’t forget zinc and vitamin B
• Nab these natural herbs: ginger & ashwagandha
• Sleep for 7-10 hours

Remember, the right T level is the most important. Too much testosterone isn’t good for women, but not enough can cause long term issues. To naturally increase your testosterone, consider certain exercises and the tips included above.

Not sure if you’re getting enough? Afraid you have too much? Figuring out how to get the right amount is the first step! You can do that with Dr. Musset. She can assess your body, run comprehensive blood work, and prepare a plan that helps your body get everything it needs naturally.

To get started as a new patient, please call/text (480)608-4808 or book directly online:
www.drwellnessscottsdale.com

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