10 Ways To Naturally Increase Testosterone Levels
Testosterone is a male sex hormone responsible for sex drive, as well as protein processing for muscle mass development and strength. Testosterone helps to gain muscle and burn fat. Males produce about ten times the amount of this hormone as females do, but females are far more sensitive to its effects. If you have a low testosterone level, you might experience erectile dysfunction, depression, low sex drive, fatigue, irritability, and decreased muscle mass, so naturally you will want to boost your testosterone if you are seeing these symptoms.
1 - EAT MORE FAT AND CHOLESTEROL
Our diet plays a huge role in our testosterone production. To boost your testosterone levels you need to increase your fat and cholesterol intake.
2 - Avoid sugary foods and drinks
Try to avoid as much added sugar as possible, especially soda and other sugary drinks.
3 - EAT MORE NUTS
Your testosterone levels will increase if you're snacking on 20 almonds at least 2 times a day.
4 - Take Magnesium, Zinc & Vitamin D3 Supplement
Our glands need certain minerals like zinc and magnesium. Vitamin D3 actually isn’t a vitamin, it’s a hormone - a really important hormone that provides a whole load of health benefits. Our bodies can naturally make vitamin D from the sun, but recent studies have shown that many westerners are vitamin D3 deprived because we’re spending less and less time outdoors.
5 - Take Omega-3 Fish Oil
Fish oil has been shown to improve heart and brain health as well as increase production of the Luteinizing hormone (the hormone responsible for triggering the testes to produce T).
6 - Lift Weights
Testosterone will initially increase during exercise, especially if you are relatively new to exercise and weight training, you have to start lifting using heavy loads on exercises to target the lower body such as squats, cleans and deadlifts.
7 - HIIT CARDIO Training
Studies have shown that HIIT workouts can also help boost testosterone levels. HIIT has been shown to improve athletic conditioning and fat metabolism, as well as increase muscle strength.
8 - Get More And Better Sleep
If you’re not getting enough sleep, your body can’t produce testosterone as efficiently or effectively. Not only does sleep boost testosterone, but it also helps manage cortisol, a stress hormone responsible for muscle weakness.
9 - Manage Your Stress
Studies have shown a link between cortisol and testosterone. When cortisol levels are high, testosterone levels are low and the opposite for the low hormone levels.
10 - Take Ice Baths
Take a 10-12 minute ice bath after hard workouts. Most of the research around temperature and testosterone hormone found that cold water can increase testosterone levels. Not very one can take a cold water especially person’s that live in a cold climate where exposure to cold water can lead to hypothermia, and persons suffer from heat blood pressure and heart diseases cold showers aren’t suggested.
Source :
·https://www.healthline.com/nutrition/8-ways-to-boost-testosterone
·https://www.medicalnewstoday.com/articles/home-testosterone-test#summary
·https://www.bodybuilding.com/content/16-ways-to-boost-your-testosterone.html
·Ribadeneira, Diego. "Steroid Revolution: Youngsters Increasingly Using The Drug Just to Look Good." Houston Chronicle. 6 Nov. 1988. pp. 1B+
·Nuwer, Hank. Steroids. New York: Franklin Watts, 1990
·Collins, Rick. Anabolic Steroids, Bodybuilding, and The Law. 1999-2000 www.steroidlaw.com
