During puberty, testosterone in boys is one of the main causes of physical changes such as an increase in muscles, a deeper voice, growth of the penis and testicles and hair growth. However, good levels are also important at an adult age and even when you get older.
In adults, healthy levels are important for general health, disease risk, body composition, sexual function and much more. In addition, a good testosterone level ensures a quick gain in muscle mass and vitality.
Interestingly, it also plays an important role in female sexual health and well-being. The research is quite convincing: both men and women, especially as they age, must ensure that they have healthy levels of testosterone. At Testosteronerd you will various tips and supplements to increase testosterone.
Here Are Eight Ways To Increase Your Testosterone In A Natural Way:
1: Increase Testosterone Through Exercise And Weight Lifting
Physical activity is one of the most effective ways to tackle various lifestyle-related diseases. Interestingly, it can also be an incentive for your testosterone. A large study showed that people who did regular exercises had higher testosterone levels. In the elderly, physical exercise increases testosterone levels, fitness and reaction time.
2: Increase Testosterone By Eating Proteins, Fats And Carbohydrates
What you eat has an important influence on your testosterone as well as on your other hormone levels. Therefore, you should pay attention to your calorie intake and have a diet strategy for the long term. Constant diets or overeating can disturb your testosterone levels. Eating enough protein can help you maintain healthy levels of testosterone and can help with fat loss, which is also linked to your testosterone.
Research shows that the intake of carbohydrates also plays a major role in optimizing your testosterone levels during strength training. Research shows that sufficient healthy fats are also beneficial for your testosterone and your health. A diet based mainly on whole grain and whole foods is best, especially a healthy balance of fats, proteins and carbohydrates is essential. This can optimize both hormone levels and your health in the long term.
3: Increase Testosterone By Lowering Your Stress And Cortisol Levels
Research has shown the dangers of long-term stress , which can also increase the levels of the hormone cortisol . An unnatural increase in cortisol can quickly reduce testosterone. These hormones actually work like a seesaw, when one goes up, the other goes down.
Stress and high levels of cortisol may also increase food intake, weight gain and the storage of harmful body fat around your organs. These changes can also have a negative impact on your testosterone levels. For both optimal health and optimal hormone levels, you should try to reduce stressful situations in your life.
4: Increase Testosterone By Vitamin D
Vitamin D is fast becoming the world’s most popular vitamin.
Research has shown that it has various health benefits and that it can also work as a natural testosterone booster. Despite its importance, almost half of the population has a vitamin D deficiency and an even higher percentage has frightening levels. A 12-month study showed that supplements with about 3,000 IU of vitamin D3 per day increased testosterone levels by about 25%.
5: Increase Testosterone By Vitamin And Mineral Supplements
Although the benefits of multivitamins are under attack, specific vitamins and minerals can be beneficial. One study showed that zinc and vitamin B supplements improved seed quality by 74%. Zinc also increases testosterone in athletes and in people who have a zinc deficiency.
6: Increase Testosterone By A Good Night’s Rest
Getting a good night’s sleep is just as important for your health as your diet and exercise. It can also have an effect on your testosterone levels. The ideal amount of sleep differs from person to person, but a study showed that sleeping for only 5 hours per night was linked to a 15% reduction in testosterone levels.
Another study showed that those who slept only four hours a night were found to have deficient levels. Other long-term studies support this. A study has shown that for every extra hour of sleep you get, your testosterone rises on average by 15%.
7: Increase Testosterone Through Natural Testosterone Boosters
The most researched herb is called ashwagandha. A study investigating the effects of this herb on infertile men found a 17% increase in testosterone levels and a 167% increase in sperm count.
In healthy men, ashwagandha increased this by 15%. Another study found that cortisol decreased by about 25%, which is also very favorable for testosterone.
8: Increasing Testosterone Through A Healthy Lifestyle
There are several other factors that can affect your hormone levels. A healthy sex life plays an important role in the regulation of your sex hormone testosterone. High exposure to estrogen like substances can also affect your levels, so that try to minimize daily exposure to BPA, parabens and other chemicals that found in some types of plastic.