As people age, they are besieged by many problems. And this was the case when I clocked 35 years. I started experiencing muscle loss, low sex drive, weak bones, increased belly fat, and low sperm count. In short, I wasn’t fit nor healthy. The mentioned problems affected my confidence as well as my sexual life. I had to search for answers and discovered it all had to do with my testosterone levels.
I am no scientist, but it’s common knowledge that hormones play a significant role in defining gender. When it comes to male hormones, testosterone reigns supreme. It’s generated in our testicles, although it can also be produced in female ovaries, albeit in small quantities.
Testosterone plays a vital role in men, even beyond puberty. It’s responsible for controlling bone density, increasing muscle mass, regulating libido, boosting sperm production, and controlling body fat levels.
Naturally, as we age, our testosterone levels begin to decline. From my experiences, low levels of this hormone can be detrimental to physical and sexual health. I was affected by weight gain, depression, reduced sex drive, low energy, and self-esteem issues.
I found several ways to combat my low testosterone levels. However, I opted out of medication due to the many side-effects associated with modern drugs. Contrary to drugs, natural ways are safe and utilize the body’s capability to secrete testosterone. Here are the natural methods that worked for me.
Exercises are an ideal way to avoid lifestyle diseases. Unknown to us, physical activities also play a big role in producing testosterone. While researching the issue, I found several studies showing that adult men who exercise regularly have a higher testosterone level than their counterparts who don’t work out.
These studies motivated me, and I signed up for gym classes. After two months of dedicated workouts, my physical and sexual performance improved significantly. Although any exercise can improve testosterone levels, I got the best results through high-intensity interval training (HIIT). I also experimented with other workouts that involved resistant training and strength training.
Previously, I attributed sleeping to laziness. I worked three jobs and often slept for less than five hours. I reeled in a pretty penny, but my health, including testosterone level, was in shambles. After losing so much muscle mass, I decided to consult my doctor. The recommendation was that I looked weary and needed lots of quality sleep. I gave this a try and quit my night job. Within a month of sleeping for seven hours, I felt rejuvenated and in top shape.
It turns out that quality sleep is vital for preserving health, benefiting the brain, giving the body the rest it desires, and above all, increasing testosterone levels. During sleep, our bodies manufacture testosterone. The more we sleep well, the higher the amount of testosterone we produce.
I consumed tons of junk food during my hectic daily life. I knew the effects of such food but didn’t imagine they would hit hard. My fat levels were high, and my pot belly was ever-expanding. I had no muscle mass and was totally out of shape.
No matter how hard I tried to exercise, I couldn’t get into shape. Little did I know that eating junk food disrupts hormone levels. My gym-instructor advised me to eat carbohydrates, protein, fats, and red meat. Lean red meat contains good cholesterol, which is one of the precursors to testosterone.
Another factor that affected my testosterone level was stress. Working three jobs and maintaining a family wasn’t any mean feat. After several mental breakdowns, I had to see a psychiatrist. I learned that stress affected many components of my life.
It was shocking to hear how chronic stress is related to the secretion of cortisol. This hormone’s production is always accompanied by a decrease in testosterone that circulates in the body. Although I frequently get stressed, I have learned how to manage stress.