WHAT ACTUALLY
INCREASES YOUR
TESTOSTERONE &
WHAT DOESN’T
INCREASE TESTOSTERONE NATURALLY
@syamfitrainer
SWIPE LEFT
WHY TESTOSTERONE LEVELS IMPORTANT?
Men’s levels of testosterone, a steroid
hormone, tend to decline an average of 1% per
year after the age of 30. While testosterone
also plays an important role in women’s health
Low levels of testosterone has been linked to a wide range of
health issues, including low libido, changes in sexual function,
reduced fertility, fatigue, sleep disturbances, difficulty in weight loss
or maintaining body composition, decrease in muscle mass, brain
fog and emotional fluctuations. Lower testosterone may also
eventually lead to longer-term issues such as osteoporosis (low
bone density) and cardiovascular concerns. A variety of factors are
believed to impact testosterone levels, in addition to age, including
obstructive sleep apnea medication side effects, thyroid issues,
excessive drug and alcohol use, and depression.
@syamfitrainer
SWIPE LEFT
INCREASE TESTOSTERONE NATURALLY
EXERCISE AND LIFT WEIGHTS
In general, exercise offers numerous health benefits that can
help prevent lifestyle-related illnesses and diseases. For
example, resistance training has been shown to be one of
the best ways to increase testosterone. You need to stick
with a weight or resistance-training program for at least six
weeks before seeing any potential changes.
@syamfitrainer
SWIPE LEFT
OPTIMIZE YOUR SLEEP
Getting ample sleep is one of the most underrated things you can
do to optimize your overall health. The ideal number of hours of
sleep varies for each person, but seven to nine hours of sleep a
night is recommended for most people. Optimal sleep can help
reduce stress and cortisol levels and increase one’s overall sense of
well-being. Studies have shown that sleeping only five hours a
night can decrease testosterone levels by 15%; conversely, for every
extra hour of sleep you get, testosterone levels may increase by an
average of 15%.
@syamfitrainer
SWIPE LEFT
REDUCE AND MANAGE STRESS
The stress hormone cortisol tends to increase when chronic stress is
high. When cortisol levels are fluctuating due to stress, testosterone
levels, in turn, can lower. Stress and elevated cortisol have also
been linked to an increase in body fat, which is shown to decrease
testosterone levels.
@syamfitrainer
SWIPE LEFT
EAT A BALANCED DIET THAT INCLUDES
PROTEIN, CARBOHYDRATES AND FAT
Prolonged dieting may contribute to low testosterone levels,
according to some research. Additionally, a balanced diet that
includes adequate protein, carbohydrate and fat is essential for
maximizing the benefits of an exercise program.
@syamfitrainer
SWIPE LEFT
MAINTAIN A HEALTHY WEIGHT
Low testosterone is often seen in men with overweight or obesity.
Getting any extra weight off may encourage a higher testosterone
level. By following the steps above, such as exercising and eating a
balanced diet, a healthy weight can be more easily maintained.