Despite its reputation, testosterone is about so much more than muscles and sex drive. For men, maintaining optimal levels of this key hormone is crucial for overall health, building strength and for keeping off unwanted love handles.
Testosterone production declines as men enter their 40s and 50s, and when levels start to dip, it can lead to weight management difficulties, not to mention fatigue and decreases in libido. Fortunately, there are some ways to support your natural testosterone levels:
KEEP YOUR MUSCLES GUESSING
Both testosterone and exercise help build muscle, and some research suggests that high-intensity interval endurance training can help support healthy testosterone levels. Implementing variations into your routine is one way to do this. Aim to do a variety of exercises and change the order you do them in. When you are training with weights, adjust the number of sets you do, the amount of time you take to rest between them and the amount of weight you lift.
DON’T GO TO EXTREMES
Too much of anything is never a good idea. Some research suggests that extremely restrictive diet programs may impact testosterone levels. To keep yourself within a healthy range, avoid super-strict, severe diets and instead aim to eat a nutritious balance of fat, protein and carbohydrates.
GET SOME NATURAL ASSISTANCE
There are certain dietary supplements that may help support healthy testosterone levels—600 milligrams a day of clinically studied fenugreek extract, Testofen, has been shown to be one of them.
GIVE IT A REST
What you do outside of the gym is just as important as what you do inside of it. Recovery time is crucial. Give your muscles time off and show the rest of your body the same courtesy by getting plenty of shut-eye.
Lower levels of testosterone come with age, but supporting yours can help you look and feel better as you work to achieve your weight management goals.