Around age 30, your testosterone levels may start to decline and it may result in some changes in your body and your lifestyle. There are some problems associated with decreased levels of testosterone. If you have a good testosterone levels there are several benefits that you will receive from it. Is there any way to increase testosterone levels so that you feel more energetic, have better sex life and enjoy the life overall.

Lose weight

If you are overweight, you will need to lose some weight if you want to increase your testosterone levels. Overweight men generally tend to have lower testosterone levels. To lose weight, you will have to start strictly limiting processed sugar in your diet. Sugar is one of the main causes of obesity and overweight. You will need to restrict the amount of processed foods, fruit juice and sweeteners so that you are not getting more sugar and fructose. You will also need to restrict grains and milk and a possible completely eliminate them. Refined carbohydrates are also should not be included in your diet because they quickly break down to sugar and increase your insulin levels which may result in insulin resistance and that can cause you to gain weight. Search refined carbohydrates include breakfast cereals, pretzels, bagels, waffles etc.

When you reduce or eliminate the problematic foods from your diet, you will need to replace them with healthy substitutes so that you get the necessary vitamins and nutrients. Vegetables and healthy fats are very important for you and should be included in your diet. You will have to increase the amount of vegetables you are eating when you reduce grains and sugars from your diet. You will also need protein and healthy fats to ensure you are completely healthy.

Check your vitamin D levels

To boost your testosterone levels in the body, you will need to optimise your vitamin D levels. It is a steroid hormone and is necessary for healthy development of the sperm cell. It is also essential for ensuring better semen quality and sperm count. Studies found that vitamin D can boost testosterone levels even in case of overweight men. Vitamin D deficiency is very prevalent in different parts of the world mainly because people do not spend more time under the sun. Sun exposure can help you to improve your vitamin D levels. You can also take vitamin D supplements if necessary.

High-intensity exercises

If you want to increase your testosterone levels, you will need to practice high-intensity exercises. Do not go for aerobics or prolonged moderate exercise because they will have negative impact on your testosterone levels. You can take up any exercise you want but it should be high in intensity.

Besides that intermittent fasting will also help you to increase your levels of testosterone. It is good for you because it can increase the expression of satiety hormones such as leptin, insulin, GLP-1, adiponectin, CKK etc. All these hormones can increase your tests are several levels, counteract age-related testosterone decline and increase your libido.

If you want to boost the satiety hormones which will help you to boost your testosterone levels, just after your exercise you should consume a whey protein meal.

Reduce stress

If you want to increase your testosterone levels, it is very important to reduce stress in your life. When you're stressed, your body releases stress hormone cortisol which can block testosterone. If you have high levels of cortisol due to chronic stress, testosterone effects can be blocked for a long-term. Use any stress busting method or technique you like to reduce your stress in your daily life.

References

1. 31 Day Testosterone Plan
2. Understanding How Testosterone Affects Men
3. Effect of testosterone on muscle mass and muscle protein synthesis