Achieving noticeable improvements in energy levels isn’t an unrealistic goal. In men, boosting energy and testosterone can be as simple as making a few lifestyle changes. These may include changes in your diet, your workout routine, and some supplements to support it all with. Such a combination can go a long way in increasing your body’s natural testosterone production. This way, you get to manage your hormones and bring them to a level that’s healthy!
These natural tips and lifestyle changes shouldn’t be confused with testosterone therapy. You don’t need any gels, pellets, or anything. All of that potentially does more harm than good in the long run, as your body may stop producing testosterone naturally due to using such products and drugs. No one wants that – instead, organic supplements and helpful changes in your daily routine are a much safer bet!
5 Natural Ways to Boost Vitality in Men
Following a natural approach for boosting your energy, metabolism, and libido isn’t just better than testosterone therapy, it’s actually the only helpful way. Making dietary changes for the better helps with the goals mentioned above, while also aiding your transition towards a healthier and fitter life. You’ll be able to manage your hormones and achieve improvements without any negative side effects that come with drugs. Here are 5 proven natural ways to boost your energy and testosterone levels!
There are some foods that have a natural property of promoting the production of testosterone. Beets are a great example; as they’re found to improve blood flow, helping with erectile dysfunction, sexual health, and fitness in general. Testosterone production also benefits from many other fruits like watermelon, bananas, pineapple, and berries. Fish oil, Brazil nuts, and oats can also show positive results pretty quickly.
To add things in your regular diet, consider adding veggies like cabbage, cauliflower, broccoli, and kale. These help with smoother regulation of your hormones, helping in the excretion of estrogen hormones, while also increasing testosterone levels. Consistency in small dietary changes can go a long way in boosting your vitality and libido!
2. Exercise Daily
You should exercise every day regardless of whether or not you’re aiming to boost your vitality! In addition to its countless benefits, it plays an important role in boosting your testosterone as well. Your weight will remain in check, and there won’t hopefully be much excess fat to upset your hormonal balance. Fat is known to cause a climb in estrogen levels, causing testosterone levels to decline.
Effective exercises for a boosted testosterone level include weight lifting and endurance workouts. Working out also reduces stress levels, and stress itself is the enemy of testosterone production and utilization! Hence, including a bit of exercising in your daily routine will help you in many ways.
3. Limit Alcohol Intake
You might have seen it in the movies – the male lead ‘can’t get it up’ after going a bit too hard on the booze. That’s because alcohol has a direct negative effect on your sexual performance. It lowers your testosterone production, while simultaneously increasing estrogen levels. Low sperm count, testicles atrophy, and erectile dysfunction are all risks related to heavy drinking. It’s advisable to completely shut off the alcohol from your life if you’re a man looking to boost your vitality and libido immediately.
4. Get More Sleep
As a bonus to going alcohol-free, you’ll also experience improved sleep quality! Getting too little sleep regularly can have a strong impact on decreasing your testosterone. You must aim for at least 7-8 hours of regular sleep each night.
Here are some tips to help you fall asleep faster, and get better sleep quality;
- Follow a strict schedule of sleeping and waking up.
- Make your bedroom a no-device zone! Remove your phone, devices, and television.
- Lower your thermostat to around 65 degrees F.
- Download apps that filter out blue light from the screens of your devices, and turn them on around 2 hours before your bedtime.
To complement the lifestyle changes mentioned above, consider adding some supplements that are proven to work. These can help you regulate your hormones better, improving performance, libido, and vitality throughout the day. In the next part of this article, we’ve compiled a list of some of the best supplements you can start taking to boost your energy and sexual performance right away. Keep reading!
Top 5 Supplements to Boost Vitality and Strength in Men
1. Vitamin B12
Vitamin B12 is essential for cells to produce energy. Vitamin B12 is responsible for the production of red blood cells, which transport oxygen in our blood throughout the body. Once the body’s cells attain oxygen, it’s used for energy production.
The neurological function also owes a lot to vitamin B12! Not consuming sufficient levels of vitamin B12 can result in greater risks of weakness or fatigue. This makes it the right choice for pursuing the goal of improving energy levels in men. It’s most commonly found in fish, dairy, eggs, and meat – which is why vegans are likely to be low on it. Taking a supplement for it can have a dramatic impact on your energy levels throughout the day!
2. Coenzyme Q10
The name may make it sound too complex to care about, but it’s actually necessary for proper cell function. It’s found in each cell of our bodies, as they need it to produce energy as well. It’s found to be highly beneficial to people suffering from cardiovascular diseases as well.
CoQ10 is also something vegans would generally be low on, as it’s mainly found in fish, meats, and peanuts. Luckily, our bodies are naturally capable of producing it on their own, but this production capability declines with age. If you’re a bit on the older side, consider taking CoQ10 supplements for improved vitality.
Magnesium helps with achieving higher sleepy quality, and it’s one of the most abundant minerals in our body. Over 300 different biochemical reactions require it, some of which include nerve and muscle function, blood glucose control and you guessed it, energy production. It’s found in foods like almonds, fish, and whole grains, which are all high-energy foods themselves!
Magnesium’s miraculous sleep-improving qualities have been found to help with insomnia symptoms. If difficulty in falling asleep is a known issue to you, a magnesium supplement might be life-changing. Maintaining a high energy level just isn’t possible without a healthy resting schedule, and magnesium might be your hero in that department.
Cell function can be optimized to a great degree by adding an iron supplement and iron-rich foods in your daily intake! It helps oxygen circulate around the body, which as mentioned above, helps with energy production. For our body’s cells to develop and function properly, iron is necessary! Iron deficiency is the leading cause of anemia, which decreases immunity, impairs our cognitive abilities, and hence negatively affect work efficiency and performance.
You can find loads of it in meat and seafood. If you’re a vegan or vegetarian, then nuts, lentils, beans, and spinach might be your greatest allies in the hunt for iron. You could also take iron supplements to maintain a proper level of it at all times, but be careful, taking it in excess can have side effects! Before getting iron supplements, make sure you consult with your doctor about it.
5. Rhodiola rosea
Rhodiola Rosea, or just Rhodiola, is a well-known botanical supplement that’s been used in Eastern European and Asian traditional medicine for centuries. In addition to helping you feel less stressed and more alert, it’ll have a positive impact on your mood too! It’s shown to boost endurance while exercising, while also helping in quicker recovery after a workout session. It’ll be a great choice for anyone who’s having problems with exhaustion.
It’s always a good practice to speak to your doctor about the health issues you’re facing. Talk to them to get your testosterone levels tested and see if you’re on par with the preferred values according to your age and specifics. Talk freely about the symptoms you’ve been experiencing, and ask what you can do to see improvements. If you’re interested in taking any of the supplements we’ve talked about above, talk it through with your doctor and inquire about their opinion on it.
Adopting the changes to the lifestyle we’ve recommended up above will have a positive impact on your vitality levels almost immediately. Not just that, but you’ll notice your general mood to be much more positive, as many of these changes will help with stress reduction as well. All of those recommendations are geared towards achieving a more energetic feel while boosting testosterone production to achieve healthy levels. All the best!