Testosterone is an important hormone for building muscle, losing fat, and being strong. It’s not just for men - women have natural testosterone levels, too (but much lower than us guys). It’s important for both sexes to keep their hormones healthy particularly as we age. And by “age”, I mean anything over 30! Yep, once we get past the dreaded 30 (that’s me included now too!), our testosterone levels decrease. This can lead to all kinds of health issues: muscle loss, fat gain, bone density loss, tiredness, and lack of sex drive.

So it’s important to keep those healthy hormones as high as possible. 

6 Ways To Boost Your Testosterone (without products or pills):

1. Stay Lean

BMI and waist measurement matter. As you get older, keep a check on your weight - and your body composition. Stay lean by lifting weights, eating a healthy diet, and keeping active. Even a 4-point increase on your BMI (for men) can increase how much testosterone you lose.

2. Lift Weights

Training with weights is one of the best things you can do to boost testosterone and keep it high. 2-3 times per week is enough to get the effect, but lift more often if you like. Not only does lifting weights encourage your body to produce those healthy hormones, but it will make you feel better about your body. When I say lifting weights, I mean including big compound lifts (multi-joint movements) e.g. squat, lunges, clean and press, military press, bench press etc.

3. Eat Healthy Fats

Don’t shy away from fats are you age. Some healthy fats in your diet are crucial for hormone production. Eat lean red meat, oily fish, nuts and seeds (and nut/seed butters), olive oil, butter, coconut products, avocado, and whole eggs.

4. Cut Back On Booze

Sorry guys but alcohol plays havoc with hormones. Start limiting your alcohol intake now and you can look forward to a more muscular, leaner body as you age. Avoid the beer belly and lifestyle gut and replace it with a small waist and boulder shoulders!

5. Tackle Stress & Sleep

Minimising stress, learning to relax, and getting a handle on your sleep quality will help your testosterone levels. Life is stressful, but you can control how you respond to it. Work out which of your life stresses you can avoid, cut out, or reduce. Then do it. As for the rest, work out ways to cope better with the stress. If you can’t avoid it, you owe it to yourself to react better. Sleep is the final part of the puzzle. Get more sleep, make it better quality, and see how your hormone levels improve.

6. Get Out More

Outside in the sunlight, that is. Vitamin D is important for healthy hormone production, and our bodies can only make it when we are outside in sunlight. So make it your mission to get outside more during daylight hours. Go for a walk every day, or do outdoor chores. Have your lunch (or breakfast) outside. Take a stroll before dinner. Take up an outdoor sport. Time in the sunshine will help you mood - and your testosterone!

Hope you found this article useful! If you do have anymore training or nutrition related questions please drop me an email and I will get back to you!

#AJPerformance