The level of testosterone in your body is a crucial factor, especially when it comes to how fast you can build muscle. It is because testosterone is the primary male hormone in your body. There are many ways you can use to boost this hormone. Since using hormones without medical supervision is not recommended, in this article, we focus on natural methods that are just as good in helping you boost testosterone levels in your body.
Booster #1. Weight Lifting And Exercising
Exercising is one of the best ways that can help you significantly in improving your testosterone. A study shows that most people who exercise regularly tend to have the highest testosterone levels. This study also shows that exercising can help you boost your testosterone even if you are old, hence allowing you to be more fit.
Weight lifting is also great in boosting testosterone levels in both the long and short term. To get maximum benefits when weight lifting, train with a lot of resistance. If you can’t do that, then you can just weight lift normally as you will still notice some changes in your testosterone levels. You can also combine taking supplements like creatine monohydrate and caffeine with your training program as doing that can boost your testosterone levels even more.
Booster #2. Minimise Your Stress and Cortisol Levels
Long term stress can be dangerous as it can increase your cortisol levels, which can negatively affect your testosterone. Cortisol and testosterone are two hormones that function like a seesaw in that, when the levels of one increase, the opposite happens to the other one.
High cortisol and stress levels can also make you overeat hence resulting in fat gain. As a result, that lowers your testosterone levels. Therefore, if you want to improve your testosterone levels, try and live a balanced life and avoid stressful situations as that will help in keeping your cortisol levels low.
Booster #3. Include Carbs, Fats, And Protein in Your Diet
Your diet plays a significant role in how high or lows your testosterone levels are, which makes it crucial to have a diet and calorie intake strategy. Having enough protein helps you lose fat and stay healthy. By enabling you to lose some fat, eating lots of proteins can help you significantly in boosting your testosterone levels.
Eating carbs is also vital in improving testosterone levels, especially when you combine it with resistance training. Fats are also crucial in your daily diet, which means that you should at least try and combine them with some proteins or carbs to help you get the best results.
Booster #4. Get Enough Vitamin D
Vitamin D plays a central role in helping you boost your testosterone levels. In fact, supplementing your daily diet with about 3,000 IU of this vitamin can help you boost your testosterone levels by about 25%. To get maximum benefits, combine your vitamin D supplements with getting enough sunlight every day as it’s also another natural way of getting this vitamin.
Booster #5. Use Natural Testosterone Boosters
There are many testosterone boosters that you can use. One of the best of them is an herb called ashwagandha. Study shows that using this herb can help you boost your testosterone levels and increase your sperm count by up to 167%.
Booster #6. Get Enough Quality Sleep
Getting enough sleep is essential in boosting your testosterone levels. Sleeping for about five hours or less every night can reduce your testosterone levels by up to 15%, which is a lot. The best period is around 7-10 hours. For every extra hour you sleep, it can help you boost your testosterone levels by approximately 15%.
Booster #7. Use Mineral and Vitamin Supplements
Vitamin B and Zinc supplements are some of the best as they can help you increase your sperm quality by up to 74%. Others like Vitamin C, E, and A can also help you a lot in boosting your testosterone levels. Of all these vitamins, Zinc is the most crucial and efficient. So, getting some Zinc every day can help you significantly in boosting your testosterone.
Booster #8. Reduce Alcohol Intake
Drinking too much alcohol, especially every day, can lower your testosterone levels unimaginably. Taking alcohol increases your estrogen levels, which is an enemy of testosterone. If you must take alcohol, then drink minimally to avoid affecting your testosterone.
Booster #9. Use Olive Oil
Using olive oil helps in keeping your cholesterol levels at a healthy level. By doing that, using olive oil enables you to improve your testosterone levels since a lot of cholesterol in the body can affect this hormone negatively.
Booster #10. Live A Healthy Lifestyle
Estrogen-like compounds such as parabens, BPA, and other chemicals that are usually in plastic can affect your testosterone levels. So, trying to avoid high exposure to such chemicals can help you keep your testosterone at healthy levels and even improve them significantly.
Although there are many natural ways that you use to help you boost your testosterone levels, this article covers some of the top ideas. Following these methods will help you to increase your testosterone levels using harmful natural means. Considering that testosterone is one of the most important hormones, make sure to consult experts to ensure that you get the full benefits of these natural methods.
About The Author
Jessica Smith is an avid reader who enjoys getting lost in the world of books. Holding on to her passion for fitness, She Believes that a healthy diet is a key to healthy living.
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