Testosterone is also known as the “Male hormone” is produced mainly in males by their testicles. Testosterone is the main reason for the changes that occur in boys during the onset of puberty. In addition, the testosterone levels should be optimum in the body throughout life in order to live it happily.
Researches have found that testosterone levels in the human body start to decline from 25-30 years of age. The peak of testosterone levels is known to achieve between the age of 20-25 yrs.
But due to some unhealthy habits and routine testosterone levels of a person could fall below the average. So here are the tips on how to boost your testosterone levels naturally.
How to Boost Your Testosterone?
1. Sleep 7-8 Hrs
Good quality sleep is as important as a healthy diet for the body. The human body recovers and heals mostly during sleep. Hence a pretty good amount of sleep is required to keep the body and mind functioning efficiently.
Sleeping fewer hours during the night can seriously affect your testosterone levels. Lack of sleep can dramatically decrease your testosterone levels.
Lower testosterone levels are usually associated with people who sleep less. Good quality of sleep replenishes the body and mind. This sleep helps in the production of testosterone to the optimal level needed by the body.
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2. Eat Protein
Feed yourself on protein to boost your testosterone levels naturally. If you want to boost your testosterone level then increase your protein intake.
Protein intake helps in fat loss from the body which ultimately leads to an increase the testosterone levels.
Whatever you eat will show an impact on your testosterone levels, hence it is important to look after the nutritional value of your diet.
To maintain the levels of testosterone, you should take care of your calorie intake along with the number of other nutrients.
Moreover, a whole grain food based diet along with an adequate amount of protein, and carbs could help a lot in increasing your testosterone levels.
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Eggs are the best and cheap source of protein. Anyone who dislikes eggs can go for sprouts, leafy green vegetables, etc. The main goal is to consume more protein as it acts as a key source in producing testosterone.
3. Do High Intensity Training
High-intensity training helps us to lose body fat and the less fat we get, the more testosterone we have. Exercise actually helps to increase or boost the testosterone levels in the body.
Some specific exercises cause the body to produce testosterone. This is the most natural and effective way to increase the T hormone.
4. Lift Weights:
Lifting weights actually increase Testosterone levels. You can go for deadlifts, squats, pull-ups, bench press, etc.
4a. Increase weight, Reps, and Sets:
While you train your body to lift heavy weights, increase a little amount of weight along with reps and sets. This will boost your testosterone rapidly within a short span of time. Also, take proper precautions while doing such tasks.
It stands for “High-Intensity Interval Training”. As it’s name suggests HIIT consist of intense exercise with a little rest (Interval) between them.
You can easily find a set of exercises lying under HIIT online.
5. Get More Sun
Sunlight is considered very good for human health. Also, it symbolizes light, happiness, health, and positive vibes. Unfortunately, fewer people go out there in the sun.
Everybody wants to avoid the sunlight as it causes tanning, increases body temperature, gives rashes, sunburn, etc. But Who is asking you to go out in the sunlight at noon.
The rays of the rising sun are very beneficial for the human body and mind. It nourishes the body in it’s own way. Also, the warmth experienced during the sunrise results in the mind to think, and feel better.
Anyways, we were talking about how sunlight can boost the testosterone levels of the body. Sunlight acts as a natural testosterone booster.
If you are getting less sun, you may have a low T level. Sunlight is a great source of vitamin D along with Vitamin D3 which helps In the production of the T hormone. Hence Getting more sun can help you to boost your testosterone levels naturally.
6. Minimize Stress
This is the last but important point of the series on “How to naturally boost your testosterone”. To boost it one must know how to manage the stress.
Due to stress, a hormone named cortisol is released directly in the blood stream through adrenal glands. This hormone increase the heart rate, blood flow, and blood pressure. Cortisol is also known as stress hormone.
Now, change in cortisol levels can reduce the levels of testosterone. It works like a see-saw, when one goes up the other comes down.
One has to manage and minimize the stress to decrease the cortisol so that testosterone can boost up. Taking stress too seriously is not good for your mental as well as physical health.
Ways to Reduce Stress:
Share your problems.
Don’t rely on alcohols, Drugs, etc.
Avoid over thinking.
These were some tips on How to boost your testosterone. I hope you liked it.
Thanks for Reading.