Photo: Anete Lusina

Can I increase testosterone in a day?

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. Conveniently, Vitamin D, a steroid hormone essential for testosterone, cell development and healthy sperm, is also found in abundance through sun exposure.

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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When should you not take testosterone?

Who Shouldn't Take Testosterone Replacement Therapy? Men who have prostate cancer or breast cancer should not take testosterone replacement therapy. Nor should men who have severe urinary tract problems, untreated severe sleep apnea or uncontrolled heart failure.

webmd.com - Erectile Dysfunction: Testosterone Replacement Therapy - WebMD

Testosterone is a hormone produced by the testicles and is responsible for the proper development of male sexual characteristics. Testosterone is also important for maintaining muscle bulk, adequate levels of red blood cells, bone growth, a sense of well-being, and sexual function. Inadequate production of testosterone is not a common cause of erectile dysfunction; however, when ED does occur due to decreased testosterone production, testosterone replacement therapy may improve the problem. What Causes Low Testosterone? As a man ages, the amount of testosterone in their body naturally gradually declines. This decline starts after age 30 and continues throughout life. Some causes of low testosterone levels are due to: Injury, infection, or loss of the testicles

Chemotherapy or radiation treatment for cancer

Genetic abnormalities such as Klinefelter's Syndrome (extra X chromosome)

Hemochromatosis (too much iron in the body)

Dysfunction of the pituitary gland (a gland in the brain that produces many important hormones) or hypothalamus Inflammatory diseases such as sarcoidosis (a condition that causes inflammation of the lungs)

Medications, especially hormones used to treat prostate cancer and corticosteroid drugs

Chronic illness

Chronic kidney failure

Cirrhosis of the liver

Stress

Alcoholism

Obesity (especially abdominal)

What Are the Symptoms of Low Testosterone? Without adequate testosterone, a man may lose their sex drive, experience erectile dysfunction, feel depressed, have a decreased sense of well-being, fatigue, and have difficulty concentrating. What Changes Occur in the Body Due to Low Testosterone? Low testosterone can cause the following physical changes: Decrease in muscle mass, with an increase in body fat