8 natural ways to boost your testosterone level !!!
Maintaining naturally high testosterone levels is essential to achieving your goals of building muscle, speeding up recovery, and reducing body fat mass. High testosterone levels also help you feel better, gain more strength by doing weight training.
While high levels of natural testosterone are great, a healthy lifestyle is essential to support this male hormone.
Testosterone levels in a wide range of adult men range from 300 to 1000 ng / dl. In general, men in their 20s experience peak testosterone levels.
Men enjoy high testosterone levels before they experience a slow decline in testosterone levels between the ages of 20 and 29. Most men experience a steady 1-2% annual decline.
Factors that reduce testosterone levels include: genetics, body composition, cortisol secretion, sleep quality, diet, type of exercise, and various lifestyle factors.
Read more: 8 signs of testosterone deficiency in men
In this article, I will tell you 8 strategies to increase natural testosterone levels.
Improve sleep quality
A good night’s sleep is one way to increase testosterone production. One study found that testosterone levels were reduced by up to 15% for 1 week with a limit of 5 hours of sleep a night. The best way to improve sleep is at least 6 hours a night and ideally 8 hours.
Focus on sleep quality and do not eat caffeinated foods 6 hours before bedtime, reduce the blue light emitted from the screens and., To reach the REM (fast eye movement) phase of sleep.
Fight cortisol by reducing stress
Cortisol is a stress hormone; If it is high regularly, it can be a problem for testosterone health. Those who are constantly stressed will be more prone. Cortisol feeds on the same type of cholesterol that the body needs to produce testosterone. When this stress hormone is chronically increased, your body becomes ineffective at maintaining ideal testosterone levels.
Stress management can be achieved in a number of ways, including morning meditation, avoiding any stress before going to bed (turning off your cell phone and not reading stressful messages and emails!), And identifying areas of life that can be stressful.
While strenuous exercise raises cortisol [it only does so in a short amount of time], a proper diet plan can help you manage cortisol from these stressors.
Eat fat in the diet
Cholesterol is one of the most important components of testosterone production. Lydig cells (the ones that produce testosterone in the testicles) You need cholesterol from the foods you crave. People who follow a lean diet experience an acute decrease in testosterone production.
Eating healthy fats from a variety of sources such as salmon, organic eggs, avocados, green grass-fed steak, olive oil, nuts and seeds are great choices to ensure you get the raw materials for testosterone production.
Also, don’t forget to take omega-3 supplements. In laboratory research, omega-3s help regulate testosterone. Most people are omega-3 deficient, so eat the foods I suggested or take an omega-3 supplement to support testosterone production.
When you do not get enough calories, your androgen hormone profile often suffers. The main reason for this is that you probably do not consume enough fat to support hormone production. In addition, your body may be losing muscle mass and undermining your muscle building goals.
Each gram of fat has 9 calories. Long-term diets with the goal of eating less do not allow you to get enough fat. You also deceive yourself and do not get other micronutrients that are essential for testosterone health.
Keep your body fat percentage in a healthy range
Many men have high levels of estrogen, which can be attributed to excess body fat. The aromatase enzyme converts testosterone to estrogen and is stored in fat cells.
This explains why men with higher body fat levels are naturally more prone to estrogenic side effects such as jigomasia or male breasts.
Make sure your body fat mass as a man is between 10 and 15 percent.
When you go to the gym and do a few sets and heavy repetitions of weight training, you increase testosterone levels. In fact, it is one of the best ways to increase testosterone production. Literally, if you are looking to increase your level, resistance training is a good physical injury and requires testosterone to begin recovery.
As a result, you stimulate the anabolic response when you push your body to new limits. Multi-joint movements are the best choice for this reaction, especially when you gradually increase your strength with the correct form of movement. Squats, deadlifts, and chest presses are some of the best moves to do this.
Read more: A variety of exercise programs tailored to your goal
Be more in the sun
Vitamin D deficiency is directly related to decreased testosterone production. Some studies show that men who are deficient in vitamin D often suffer from low testosterone production.
The simple solution is to stay out of the sun and take vitamin D supplements; Especially tocopheryl form D3. Vitamin D is known as sunlight vitamin because it is absorbed by the body
Produced by direct sunlight.
Read more: Vitamin D Expert Guide
Alcohol is not conducive to a healthy lifestyle, and one of the unwanted side effects of drinking too much is reduced testosterone production. Testosterone is synthesized by the adrenal cortex, and alcohol has a suppressive effect on it, and over time it affects testosterone health.
This affects people who consume alcohol normally or heavily. I suggest reducing your alcohol intake to help improve testosterone production and get results from exercise.
I hope 8 strategies to increase testosterone levels have been useful for you, I am waiting for your suggestions. Please share with your friends.