In previous blog posts I have discussed ways to naturally raise your testosterone via appropriate supplementation and nutritional strategies.
Today, I would like to run through a few ways to increase our male hormone through simple lifestyle modifications.
1. ‘Adrenal fatigue’ from prolonged elevated cortisol is a problem for us all in today’s stressful, demanding & fast-paced society. Unfortunately, this can lower testosterone in males.
I, personally, found that cutting back to just one coffee per day (at 11am, when cortisol tends to be naturally at it’s lowest) worked well. Caffeine elevates cortisol, which is why you feel ON for a little while, but too much, too often will fatigue your adrenals.
And this goes for pre-workout products too!!!
2. Meditation, for as little as 10 minutes per day, is a great way to de-stress and lower cortisol.
I try to find a quiet place with a comfortable chair, put on some meditation music from YouTube and then focus on breathing in for a count of 4 and then breathing out slowly for a count of 8-10 seconds. I will quite often fall into a light slumber, but when I come out of it I ALWAYS feel great, as well as having a clear head space!!
And, doing this before a gym session is a definite winner!!
3. Lifting weights is a proven way to boost testosterone levels. BUT, remember the old adage, “Stimulate, not annihilate!!”.
Training for too long in the gym (greater than 1 hour) too often (without rest days) will guarantee elevated cortisol and hence lower testosterone.
4. Cardiovascular exercise is a great way to lose body fat. But, again, too much, too often, will elevate cortisol. In a previous blog post I discussed the benefits of High Intensity Interval Cardio (HIIT), where I like to perform 8 thirty second ‘sprints’ over a twenty minute period (‘Peak 8’). This can be done on a lifecycle, stationary bike, cross trainer, treadmill, stair master or even outside at the local park or oval. Three of these HIIT sessions per week on non-consecutive days will not only help raise testosterone levels but will chisel off some of that unwanted excess baggage too!!!
Just because you are approaching middle age, this doesn’t mean you have to turn into an andropausal, grumpy old man prematurely!!
By holistically making some changes in your life, you’ll be surprised at the improvements you can make to your hormone levels and, more importantly, the way you look, think & feel!!!
Bodychisel by Craig. 