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Why Testosterone is Important for Your Health & How to Increase It

What is Testosterone?
Testosterone is a hormone that both men and women produce and need for optimal health. Men produce testosterone in the gonads and adrenal glands. Women produce this hormone in the ovaries and adrenal glands. This hormone is responsible for many functions in the human body…
– libido
– maintaining red blood cell levels
– quality sleep patterns
– healthy bone density
– healthy muscle mass
– energy

Signs of Low Testosterone:
If you experience the following, you may have low testosterone levels…
– fatigue
– depression
– lack of muscle strength
– stomach and/or chest fat
– low libido
– joint pain

Causes of Low Testosterone:
While testosterone does decrease as an individual ages, testosterone levels can decrease quickly due to the following factors…
– poor nutrition
– chronic stress
– lack of vitamin D
– being overweight
– imbalance or lack of good bacteria (or flora) in the body
– prescription drugs

How to Increase Testosterone Naturally
1. Weight Training & Interval Training
– weight lifting 3 days a week or more for 30-60 minutes
– interval or bursts 3 days a week or more, 4-6 sets of high intensity exercise (ex. cycling, running in place, jumping jacks, stairs (as fast as you can)) followed by rest, 30 seconds on followed by 30 seconds off
2. Consume Good Fat
– increase or add the following to your diet: coconut oil, avocado, salmon, flaxseeds, chia seed, walnut, almonds
3. Intermittent Fasting
– aim for 12-16 hours without eating, and eat within a 12-8 hour window during the day
– some individuals will choose to do a 24 hour fast if their body tolerates it (start with intermittent fasting first to build up to this)
4. Reduce Stress
– meditation, deep breathing, & gentle exercise have been known to improve stress levels
5. Vitamin D
– get at least 20 minutes of sunlight a day
– if 20 minutes of sunlight is not possible, take a vitamin D supplement
6. Sleep
– Get 8-10 hours of sleep per night
7. Eliminate Processed Grains & Sugar
– these foods can’t throw hormones off & should be avoided

Concerned that you may have low testosterone? For more information contact Balanced Health at 612-812-9121 or email us at info@creatingbalancedhealth.com