by Van Becker, M.A., Certified Personal Trainer
It’s only natural for testosterone levels to decline with age. Testosterone, perhaps the most important male hormone, is affected by lean body mass, skin thickness, sexual drive and performance, and even longevity. Because testosterone is crucial to lifelong health and wellness, it’s important for men to know their testosterone levels and what they can do to keep them in a healthy range.
Reference values for Total Testosterone:
Males > 19-years-old is 240-950 ng/dL
As you can see, this range is quite wide. However, recent studies have shown that those in the top 5 percent lived an average of eight years longer than those who fell in the middle or lower range. So, what can men do to keep their testosterone levels elevated? Try these easy ways to boost “T” levels naturally.
:: Perform exercises that work several muscles or muscle groups at one time, such as squats, dead lifts and bench presses
:: Lose abdominal body fat – or that “spare tire” – which converts testosterone into estrogen
:: Turn up the passion in your life
:: Aim for 6-8 hours of sleep each night
:: Better manage stress
:: Take 1000mg of Vitamin C daily
:: Ensure you’re getting enough Vitamin A, B and E
:: Eat more healthy, monounsaturated fats and Omega-3 fatty acids
:: Get more Zinc from fresh produce or supplementation
:: Avoid Xenoestrogens (plastics, pesticides residues and soy products)
Follow these simple tips for a big boost in your testosterone levels.
Following the mid-March declaration from local, state and national leaders asking for the temporary closure of bars, restaurants, movie theaters and gyms, our Clubs our temporarily closed.
While we look forward to re-opening and getting our associates doing what they do better than anyone else, we have a specialized team working to help maintain your fitness and wellness routine during this time. Check out our Virt Club: Virtual Fitness in your home.
We also recognize you might have questions about your membership and want to be updated on our next steps, so we now have your Frequently Asked Questions on our website.
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We’re in this together.
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