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How to Increase Your Testosterone Levels

How to Increase Your Testosterone Levels

Low testosterone is a common situation. In the US alone, more than 15 million males have low testosterone levels and what’s worse is that they are not really aware of this.

If you’re over 40 and don’t have the energy and stamina that you once had or you are suffering from low sexual libido or erectile dysfunction or you’re gaining weight with no rhyme or cause, then it is very likely that your testosterone levels have plummeted.

A drop in testosterone levels not only leads to the above effects but could also lead to a lack of lean muscle mass, fat gain, mood swings, depression and irritable behavior etc. Men with low testosterone frequently find it difficult to stay fit and healthy.

So, if you want to live a healthy and fit life, here are some really great tips for you:

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1. Incorporate exercise and dieting in your daily life

Testosterone tablets, gels, and creams may help to elevate your testosterone levels, but the best testosterone booster for males is a combination of proper dieting, routine workouts, enough rest and reduced stress.

There are foods that boost testosterone levels and you may incorporate them into your diet to improve your levels.

These four variables serve as the most effective and natural testosterone booster for the body. They could help improve the body’s own creation of testosterone naturally in order that you could enjoy enhanced sexual and overall health.

A healthful lifestyle is the greatest testosterone booster for men. Not only this, men who have frequent sex have better testosterone levels. It’s because just getting an erection may give a spike to your testosterone levels.

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2. Do weight lifting

There are various research studies which indicate the importance of weight lifting for increasing the levels. It is, however, to be noted that the increase in level may not remain for a longer period of time as after a normal workout session, the levels may increase for 15 to 20 minutes after which they come down to the normal level.

Weight lifting also increases insulin resistance and can easily improve tolerance levels making it easier for you to supplement your levels with improved insulin resistance.

3. Stick with one partner

Another very intriguing finding which continues to be made is that guys who stick to only one partner and don’t indulge in adultery usually have higher testosterone levels.

It’s because extra-marital connections tend to build stress, which can be an inhibitor to testosterone creation in your body. If you wish to keep testosterone levels high, ensure you remain faithful to the lady.

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4. Take supplements

There are several natural testosterones boosting supplements that may also be an excellent help. Such products pack in the most efficient herbs. Also, amino acids like arginine may come in the form of juice plus for boosting conception or in the form of tablets or oral and liquid supplements.

Their use might help stimulate testosterone levels within your body.

Such products may be a large help and may help you become physically and sexually fit. They could speed up your metabolic process and also help you gain lean muscle mass.

Not just this, they may also ensure an increased libido.

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Testosterone is not just a hormone to increase our sex drive, but it is somewhat important for creating aggression, drive, and will to compete. To have the required level of stamina and the will to achieve your goals, a higher and elevated level of testosterone is important for both males and females.

Follow the above tips, make changes in your lifestyle, and you will be on your way to living an empowered and motivated life.

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Adnan Manzoor

Data Analyst & Life Coach

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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