Want to know what lifestyle habits are essential for your health? Whether you are a man or woman. Whether you are on Testosterone Replacement Therapy (TRT), Growth Hormone Optimization (GHO) peptides, or not. These lifestyle habits are essential for everyone no matter your age! If you are on any of our treatment plans, the following list will certainly enhance your overall results!
Resistance Training/Exercise One of the best ways to promote your own healthy testosterone production is through regular physical activity, especially weight training, typically 3-5 days per week. Resistance training, especially moderate-heavy loads, increases testosterone & growth hormone production. Cardiovascular exercise does not appear to have much influence on testosterone level, but 150 minutes each week is recommended for overall health.
Balanced Diet Nutrition is key in all aspects of life, including hormone profiles. Diets with adequate protein, more specifically 0.8-1.0 grams of protein per pound of ideal body weight are important. If you have kidney disease your daily protein intake may need to be lower. Please check with your doctor to find out how much protein you should be consuming daily. Eating a balanced diet helps you get the vitamins and minerals your body needs. Avoid processed foods and choose healthy foods such as vegetables, fruits, whole grains, and protein sources.
Restorative Sleep Aim for 7-8 hours of sleep nightly. Testosterone levels increase during sleep. Sleep deprivation can cause a significant decrease in testosterone production. Sleep also allows for the body to repair & recover from exercise. Deep sleep also increases growth hormone production. In phases 3 & 4 of sleep is where most growth hormone releases are stimulated.
Weight Management Weight management goes hand-in-hand with nutrition. Overweight & obese individuals tend to have lower testosterone levels & higher estrogen levels. Maintaining a healthy body weight is key to maintaining healthy testosterone levels.
Stress Management Our lives are full of stress! With stress comes poor lifestyle choices, high blood pressure, & a reduced lifespan. Higher stress levels also leads to lower testosterone levels. Studies have shown that men with lower testosterone levels tend to have a shorter lifespan.
Maintain Healthy Sexual Relationships Keep the romance alive! It is vital to your hormonal health. In fact, testosterone levels spike shortly after sex. The old myth of “no sex before a big game” has been disproven!
