Photo: Ron Lach

How can I increase my testosterone in one day?

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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It often takes up to 6 weeks for this to get better. After you have healed, you may have less trouble urinating. You may have better control over starting and stopping your urine stream. And you may feel like you get more relief when you urinate.

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Transurethral resection of the prostate (TURP) is surgery to remove prostate tissue. It is done when an overgrown prostate gland is pressing on the urethra and making it hard to urinate. You may need a urinary catheter for a short time. It is a flexible plastic tube used to drain urine from your bladder when you can't urinate on your own. If it's still in place when you go home, your doctor will give you instructions on how to care for your catheter. For several days after surgery, you may feel burning when you urinate. Your urine may be pink for 1 to 3 weeks after surgery. You also may have bladder cramps, or spasms. Your doctor may give you medicine to help control the spasms. You may still feel like you need to urinate often in the weeks after your surgery. It often takes up to 6 weeks for this to get better. After you have healed, you may have less trouble urinating. You may have better control over starting and stopping your urine stream. And you may feel like you get more relief when you urinate. Most people can return to work or many of their usual tasks in 1 to 3 weeks. But for about 6 weeks, try to avoid heavy lifting and strenuous activities that might put extra pressure on your bladder. Most people still can have erections after surgery (if they were able to have them before surgery). But they may not ejaculate when they have an orgasm. Semen may go into the bladder instead of out through the penis. This is called retrograde ejaculation. It does not hurt and is not harmful to your health.

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