Photo: Helena Lopes

How can I increase my testosterone in 48 hours?

HIIT up a new cardio workout Bodyweight moves like burpees, pull-ups, lunges and press-ups can easily be included into your workout and will help fast-track your body into a resting metabolic rate for the next 24 hours. To go one better, slurp a protein shake after your HIIT session for an added testosterone boost.

menshealth.com - How to boost your testosterone in 24 hours - Men's Health

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Testosterone. The T-bomb. Your T-count. The bedrock of our athletic endeavours and the sex hormone that helps make us, well, men. A low T-count has been known to endanger life, eradicate well-earned gains and diminish sex drives It's the reason that we can push harder (and faster) for longer, but a rising testosterone shortage in men – a trend which has spiked thanks to our sedentary lifestyles – has been known to endanger life, eradicate hard-earned gains and diminish sex drives. Just everything we know and love, then. But don't panic. To combat this, there are several ways we can spike our T supplies – even within our busy schedules – through simple food swaps, workouts and easy lifestyle changes.

Enough talking. Let's get started.

1. Stock up on fats

This one's easy. Just eat more good fats. And why's this? A study from the Journal of Applied Physiology found that men who ate recommended amounts of ‘good fats’ – think avocados, almonds and oily fish – had higher testosterone levels than those who didn’t. When it comes to your RDA, experts suggest that 20-30% of your daily calorie intake should come from fats.

(Related: Get fat to lose weight)

And if that wasn’t enough of a reason to up your fat game, recent research also found that a diet with less than 40% of fat-sourced energy was linked to a decrease in testosterone levels. In need of some dinner tips? Our collection of the best healthy meals (full of good fats) should do the trick.

(Related: Win the breakfast battle with these easy fixes)

2. HIIT up a new cardio workout

Instead of sticking with steady-state cardio – that bi-weekly plod around the park, for example – focus your attention on becoming a HIIT wonderkid. High-intensity training produces short-term oxidative stress and stimulates the growth hormone, increasing the levels of circulating testosterone. It’s not difficult. Bodyweight moves like burpees, pull-ups, lunges and press-ups can easily be included into your workout and will help fast-track your body into a resting metabolic rate for the next 24 hours.

(Related: The ultimate guide to HIIT)

To go one better, slurp a protein shake after your HIIT session for an added testosterone boost. Supplemental forms of protein, like whey, have been associated with higher levels of testosterone. So get shaking. Keep it up for five days in the week and your T-levels will be better than ever. Your fitter, more muscular physique is an added bonus.

(Related: The beginners guide to protein)

3. Get out there

Becoming one with nature is a sure-fire way to boost your T-levels. It was found that just 15-20 minutes spent outdoors can increase testosterone levels by up to 120%. So make the most of your lunch break.

(Related: MH's lunchbreak workout)

Conveniently, Vitamin D, a steroid hormone essential for testosterone, cell development and healthy sperm, is also found in abundance through sun exposure. If you needed an excuse to book that last-minute holiday or motivation to get outside, you've got it.

It also boosts your libido. So that's a no-brainer, really.

(Related: 14 reasons to give the green light to the outdoor workouts)

WATCH: 70 of the best bodyweight moves:

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At what PSA number should you be concerned?

There is no specific normal or abnormal level of PSA in the blood. In the past, PSA levels of 4.0 ng/mL and lower were considered normal. However, some individuals with PSA levels below 4.0 ng/mL have prostate cancer and many with higher PSA levels between 4 and 10 ng/mL do not have prostate cancer (1).

cancer.gov - Prostate-Specific Antigen (PSA) Test - NCI

Prostate-specific antigen, or PSA, is a protein produced by normal, as well as malignant, cells of the prostate gland. The PSA test measures the level of PSA in the blood. For this test, a blood sample is sent to a laboratory for analysis. The results are usually reported as nanograms of PSA per milliliter (ng/mL) of blood. The blood level of PSA is often elevated in people with prostate cancer, and the PSA test was originally approved by the FDA in 1986 to monitor the progression of prostate cancer in men who had already been diagnosed with the disease. In 1994, FDA approved the PSA test to be used in conjunction with a digital rectal exam (DRE) to aid in the detection of prostate cancer in men 50 years and older. Until about 2008, many doctors and professional organizations had encouraged yearly PSA screening for prostate cancer beginning at age 50. PSA testing (along with a DRE) is also often used by health care providers for individuals who report prostate symptoms to help determine the nature of the problem. In addition to prostate cancer, several benign (not cancerous) conditions can cause a person’s PSA level to rise, particularly prostatitis (inflammation of the prostate) and benign prostatic hyperplasia (BPH) (enlargement of the prostate). There is no evidence that either condition leads to prostate cancer, but someone can have one or both of these conditions and develop prostate cancer as well.

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