Do you suffer a lack of motivation? A friend of mine recently expressed that he’s been struggling with this so I gave him a few tips. If you could use a boost in motivation, then keep reading for a variety of natural, healthy ways to get your groove back.
As I found out in The Hormone Diet (read my book review), low testosterone (yes, women have this hormone, too!) can affect a person in many ways:
- Loss of motivation or competitive edge
- Low self-esteem
- Difficulty making decisions
- Poor tolerance for exercise
- Lack of exercise
- Poor memory or concentration
- Depression or anxiety
- Sleep apnea (men)
- Gaining fat around the abdomen or “love handles” (men and women)
And these are just to name a few! Rather than take hormone supplements – which you may need to do if your levels are really off – there are some very simple things you can do to raise your testosterone levels and increase your zest for life!
Habits to Boost Your Testosterone
- Increase muscle mass. Immediately I recommended pushups and strength-training for my friend. It’s worked for me and it’s very easy to implement right away into your daily routine. Pushups actually work the entire body and do not take long at all. As for strength-training, you don’t have to do an entire workout (but it’s best to work up to this); all you have to do to begin with is grab a set of hand weights and pump those biceps, triceps and shoulders after your pushups.
- Exercise. Yup, there’s no denying it, exercise is an important part of balancing your entire body, whether it’s stabilizing your hormones, managing stress and emotions, getting out of your head and connecting with your body, or using it to practice discipline. And when I say exercise, I mean the whole works: strength-training, cardio and stretching.
- Food. Did you know there are specific foods that help increase testosterone levels? Read our guest post, “Foods that Make You Strong” for a few ideas to include on your grocery list. You’ll also want to make sure to eat sufficient fat (as in healthy ones like in avocado and nuts) and avoid excess carbohydrate restriction – that means eat those healthy carbs but do so in the morning or an hour an a half before a workout (if you’re watching your weight). Also, eat more protein as it promotes muscle-growth and repair which goes hand-in-hand with tip #1.
- Sleep. Are you getting the right amount and right quality of sleep for you? Sleep deprivation throws our bodies totally out of whack, like we found out in “Sweet Dreams for a Healthier You.” For more tips, read “How to Sleep More Deeply in the Night.”
- Sex. Oh, YA. Who wouldn’t like to put this tip into action!? Actually, if you’re really low in testosterone, you may experience a loss in libido, erectile dysfunction (men) or painful intercourse (women). Read “Why `Getting Some’ Gets You Healthy” for more reasons to have sex (either solo or with a partner).
- Exposure to sunlight. That’s right, those glorious rays of light (especially in the morning) produce testosterone in your body. Actually, Vitamin D Can Save Your Life! and according to Dr. Joseph Mercola, vitamin D deficiency has become an epidemic (read “Screw Apples, Sunlight Works Better” to find out why).
What else can promote testosterone production? According to Dr. Natasha Turner in The Hormone Diet, cuddling for women and competitive sports for men. Actually, both sexes will benefit from any success in competitive activities or ventures, so start with something fairly easy, bask in the awesomeness of success, and then work your way up to more challenging things!
Do you have any suggestions that have worked for you in boosting your motivation? Please share them with us!