How To Increase Testosterone: Natural Ways To Boost Testosterone

How To Increase Testosterone : When it comes to increasing your testosterone, quality sleep, physical activity, and weight management come first. A few supplements can help sustain healthy testosterone levels, but most supplements marketed as testosterone boosters don’t work, though some can make you believe they do by boosting your libido.

Testosterone is an androgen, a male sex hormone, though females need it too. In males, low testosterone has been associated with low libido. and poor health outcomes, such as the development of metabolic syndrome. In males and females, low testosterone has been associated with depression.

Middle-aged and older males see their testosterone levels decrease by 0.4% to 1.6% per year, and many are the males who experience lower-than-average levels even in their 30sFortunately, quality sleep, physical activity, weight management, magnesium, zinc, and vitamin D can all help sustain healthy testosterone levels.

Natural Ways to Boost Testosterone

1. Add Zing to Your Meals

Onions and garlic are your allies in the kitchen and in the bedroom. They help you make more and better sperm. Both raise levels of a hormone that triggers your body to make testosterone. And both have high levels of natural plant chemical called flavonoids, which safeguard your li’l swimmers against damage.

2. Eat Protein, Fat and Carbs

What you eat has a major impact on testosterone as well as other hormone levels. Therefore, you must pay attention to your long-term calorie intake and diet strategy. Constant dieting or overeating may disrupt your testosterone levels. Eating enough protein can help maintain healthy levels and aid in fat loss, which is also associated with your testosterone.

Carb intake also plays a role, with research showing carbs can help optimize testosterone levels during resistance training. However, research demonstrates that sufficient healthy fats are also beneficial for testosterone and health.

3. Go Fish

Fatty kinds like salmon, tuna, and mackerel are rich with vitamin D. It’s a natural testosterone booster because it plays a crucial role in hormone production.

4. More Magnesium

This mineral blocks a protein from binding with testosterone. The result? More of the usable man-stuff floating around in your blood. Spinach is packed with magnesium. Almonds, cashews, and peanuts are good sources, too.

5. Minimize Stress and Cortisol Levels

Research is always highlighting the dangers of long-term stress, which can elevate levels of the hormone cortisol. Unnatural elevations in cortisol can quickly reduce testosterone. These hormones work in a seesaw-like manner: as one goes up, the other comes down

Stress and high cortisol can also increase food intake, weight gain and the storage of harmful body fat around your organs. In turn, these changes may negatively impact your testosterone levels.

6. Order Oysters

There’s a reason why these mollusks are known for being great for fertility. They have almost five times your recommended daily dose of zinc. This mineral helps your body make testosterone. You can also get it in beef and beans. And it’s often added to breakfast cereal.

7. Sleep

Lack of sleep causes numerous health issues. Notably, it decreases testosterone production. and facilitates fat gain and we’ll see that fat gain itself can impair testosterone production). Getting enough quality sleep is so important that we will be publishing an article on that soon.

8. Exercise

You can be your own source of testosterone therapy, just by engaging in more physical activity. All forms of exercise increase testosterone production. But building muscle via strength training is the most effective. Muscle requires testosterone to build, and once you have it, that T hangs around. Concentrating on compound movements—that is, exercises that involve more than one muscle group—is an efficient way to preserve strength, flexibility, and muscle mass as you age.

How To Increase Testosterone: Natural Ways To Boost Testosterone