We recently published an article on foods that boost testosterone, but it’s not enough just eating the right foods to make it happen. In this article, we will show you how lifestyle also influences your testosterone levels.
Testosterone production involves your testicles, the pituitary gland and the hypothalamus. Both the pituitary gland and hypothalamus are located in the brain. The hypothalamus is responsible for sending a signal to the pituitary gland to increase or reduce hormonal functions in the body along with its secretion. This is why the pituitary gland is known as the master gland in the body. As far as testosterone is concerned, the pituitary gland releases luteinizing hormone (or LH), which stimulates Leydig cells in the testes to produce more testosterone.
The level of testosterone in your body is influenced by many factors that may include:
- your age
- level of physical activity or exercise
- stress level
- lack of sleep
- emotional problems, etc.
Testosterone production in the body reaches its peak during puberty and early adolescence. But by the time you reach 30, things start to change, and testosterone production starts to fall by around 1-1.5% a year. That means a 10-15% loss over a decade. In other words, a 40-year-old man has 10-15% less testosterone. This does not seem like a big fall, and you can live with it. However, when you reach 50, this drop in testosterone reaches a level of 20-30%. No wonder most men begin to feel the effects at this age.
Fortunately, a healthy diet and an active lifestyle can help increase testosterone production in men.
Combining foods to increase testosterone with lifestyle
Perfect muscle hypertrophy
Along with testosterone-boosting foods , seen in the previous article, a healthy lifestyle can be a big help in increasing testosterone. Here are some lifestyle tips for increasing testosterone:
Strength training – If you are interested in bodybuilding, you should know this one here. Weight training is the best form of exercise when it comes to increasing testosterone production in men. Composite movements like press, pull-up and squats are best for testosterone production.
Adequate sleep – Lack of sleep increases cortisol and reduces testosterone. Go to bed early and sleep well for at least 6-7 hours if you want to increase your testosterone.
Stop Drinking Alcohol – Alcohol is an inhibitor and decreases testosterone production in your body. Even two drinks a day can lead to a considerable drop in your testosterone level.
Reduce stress – Stress can overwhelmingly affect your body functions. By reducing and managing stress, you can help your body produce more testosterone. Practice yoga or meditation to reduce stress.