A decrease in testosterone production can result in poor concentration and memory, low strength and energy, and reduced sexual function. Menopause results in a vast hormonal drop for many women, and while men do not experience this change in hormones, their testosterone levels can decrease with age.
After the age of 30, testosterone levels in men can decrease by around 1.5% every year. From this rate, testosterone production at age 70 can be approximately 30% below peak.
What is testosterone?
Known as the primary sex hormone in men, testosterone is responsible for developing typically masculine characteristics. While testosterone is also produced in women, the levels of the hormone are a much lower amount.
In men, testosterone is produced by the testicles after getting signals from the pituitary gland. This gland is located in the brain and sends signals to either the testicles in men or ovaries in women to stimulate feelings of sexual desire.
Exercises that help increase testosterone
Exercise can help increase testosterone levels for up to an hour. In particular, heavy and intense strength training can boost testosterone levels more than cardio-heavy sports. Studies have also shown that strength training in the evening can result in a longer and larger peak in testosterone compared to the mornings, and for new exercisers, this peak is strong before flattening out over time.
While researchers are still investigating the full effects of this increase, this peak in testosterone is likely to be minuscule if you're experiencing low testosterone levels. Apart from increasing testosterone, exercise has many benefits, so it should be an integral part of a healthy lifestyle regardless. These include weight management, increased muscle mass, reduced risk of chronic diseases, and improved heart health.
To boost your testosterone levels, choose exercises that:
- Include compound movements like rows, chest presses, and low squats. These movements utilize various muscle groups at once, which can stimulate the release of testosterone.
- Utilize heavy weights. This can also include working with heavy machinery and farming equipment.
- Incorporate rest days. Overworking your muscles is no fun and can actually be more detrimental to your health. Try to leave at least 48 hours between working out similar muscle groups.
What to eat to boost testosterone levels
While exercising is great, positive food choices can work wonders for your hormone levels. As a general rule, choose lean proteins like chicken and fish, whole grains, fresh vegetables and fruits, and healthy fats from plant oils and nuts.
Try adding these testosterone-boosting foods to your diet today:
- Eggs. They're a great source of vitamin D, omega-3s and protein, which all help testosterone production. Eggs are delicious and versatile, so you can add them to almost any meal.
- Oysters. They're often known for being an aphrodisiac, and for a good reason! Oysters contain lots of Zinc, and Zinc is essential for regulating the production of testosterone.
- Fish. All fish, especially good quality tuna and salmon, are incredibly rich in vitamin D, which helps maintain sperm count, and omega-3 boosts testosterone.
- Fenugreek Seeds. They taste like maple syrup and have a sweet scent. Fenugreek seeds are full of fibre, iron, vitamins, choline and biotin. They’re a superfood, and an antioxidant.
- Bananas. They're full of vitamins and minerals and contain bromelain, an enzyme that can help boost energy and testosterone levels.
The bottom line
Low testosterone levels can affect your mood, energy levels, and sexual health. Luckily, there are some natural ways to increase your testosterone with the help of a supplement like TESTO, strength-building exercises and a diet rich in vitamin D, omega-3, and zinc.