How can apps and online tools help increase testosterone levels?

Testosterone is often associated with masculinity and male characteristics. However, increasing testosterone levels can have a positive effect on the well-being of men and women. It has been linked to a variety of health effects, including improved muscle mass and strength, increased bone density, improved mood and cognitive function, and better cardiovascular health.

Testosterone levels can be influenced in a variety of ways, including exercise, diet, and sleep. Read on to learn how your technology can play a role in maintaining and increasing your testosterone levels.

Choose the right exercises for higher testosterone levels

A report from Harvard Health Publishing describes the different roles of testosterone in both men and women. This article also explains the many potential downsides of too little testosterone: loss of muscle mass, weak bones, and increased body fat.

Exercise is one way to promote higher testosterone levels, at least temporarily. According to the American Council on Exercise, if you want to maximize testosterone production, you should focus on compound exercises with 8-10 repetitions and 4-6 sets at a moderate to explosive intensity. Examples include deadlifts, cleans and jerks, and squats.

To learn more about how to perform these exercises with proper form and reps, consider using muscle building apps. Or, if you’re looking for routines that focus on compound lifts, check out Stronglifts, a website founded by a professional powerlifter who has been lifting weights for over 20 years.

StrongLifts is a great place to start as it has workout routines for beginners and advanced lifters. You can also sign up for daily emails with tips and tricks for using good form and staying motivated. To access StrongLifts on the go, check out the Stronglifts mobile app. Includes over 100 instructional videos, warm-up and plate calculators, automatic rest timers, and automatic progress charts.

The American Council on Exercise also recommends separating weight lifting from cardio to maximize testosterone production and encourages plenty of rest after lifting. However, cardiovascular exercises such as running and cycling have many benefits, such as increasing endurance, so it’s worth doing them on another day.

Research published in the Journal of Endocrinological Investigation suggests that in order to get the most testosterone-boosting benefits from cardio, consider replacing steady-state cardio with High-Intensity Interval Training (HIIT). Many apps and online HIIT courses help you get a quick workout without leaving your home. For example, Rumble Boxing combines boxing exercises with strength training to create a form of HIIT unlike any other.

It’s not as simple as eating certain foods and watching your testosterone levels rise. However, different foods affect the body in different ways, and you can use this knowledge to influence your testosterone levels.

Research in the Journal of Men’s Health has shown that certain foods and supplements affect testosterone levels. According to research cited by Daniel Gwartney, MD, common testosterone-boosting foods include oysters, eggs, beef, garlic, and broccoli, as these foods are high in zinc, cholesterol, B vitamins, and arachidonic acid. Gwartney also points out that eating foods like green tea and soy inhibits testosterone production.

If you can’t keep track of what you’ve eaten for the past week or need new recipe ideas, check out MyFitnessPal or Mealim (which are great for beginners in the kitchen). These apps help you plan your meals, including calorie intake, to fuel your body with the right amount and amount of fuel.

Meanwhile, the Foodnoms app is another great option for general food logging, but with this app you can also track your intake of various micronutrients in great detail, so you can plan your meals down to the precise size. Simply tap an ingredient or food you’ve added to your journal and scroll down the journal Calories and Macros platoon. You will find information about vitamins, minerals and the breakdown of lipids in food.

Another way to help your body produce more testosterone is to avoid overeating and unhealthy weight gain. Research published in the journal Clinical Endocrinology reported that some obese men have up to 50 percent less testosterone than those who are not overweight. To avoid a drop in testosterone, prioritize a healthy diet and make sure it includes high protein recipes.

If you prefer to get protein from meat, but find it difficult to achieve the perfect doneness of fish, chicken or beef, consider one of the best sous vide machines. Then search for healthy recipes in one of the many sous vide recipe apps to create delicious, healthy, testosterone-boosting meals.

Rest for increased testosterone

In a small study published by the American Medical Association, testosterone levels dropped by 10-15% in men who underwent 1 week of sleep restriction to 5 hours per night. This means that if you don’t sleep, you are probably putting your body at a disadvantage when it comes to testosterone production.

Fortunately, technology can help you get a good night’s sleep in many ways. For example, Amazon’s Halo Rise is a non-contact sleep tracker that monitors sleep using radio signals, artificial intelligence, and various sensors, and provides an amazing array of data about Zs. Of course, you can also choose one of several wearable devices for sleep monitoring, each of which offers functions that satisfy different needs and preferences.

And for those who struggle with sleep to the point of insomnia, there are apps that can help you overcome insomnia with Cognitive Behavioral Therapy, a technique recommended by the American College of Physicians to combat insomnia. For example, the Restful app teaches you several techniques to improve the quality and duration of your sleep.

Boosting Testosterone with Apps and Technology

Testosterone is a hormone that plays an important role in various physiological processes in the body. While there is no magic bullet for increasing testosterone, you can actively influence many factors that are believed to contribute to healthy testosterone levels. Use the app and tech recommendations above to help you learn how to lift heavy weights with compound exercises, eat a healthy, high-protein diet, and get a great night’s sleep.