The practical ways in this post helped many people increase their testosterone… to better levels.
And today, we’re going to show you the exact testosterone boosting ways they used to get better results and enhance their overall health.
Click a section below to be taken right to one of the practical ways.
- Exercise and Lift Weights
- Eat Protein, Fat, and Carbs
- Minimize Stress and Cortisol Levels
- Get Enough Restful Sleep
- Optimize Your Vitamin D Levels
- Consume Plenty of Zinc and Magnesium
- Take Vitamin and Mineral Supplements
- Use Branch Chain Amino Acids (BCAA)
- Take Natural Testosterone Boosters
- Lead a Healthy Lifestyle and Reduce Estrogen Load
1- Exercise and Lift Weights
As you know, Exercise is one of the most effective ways to prevent many diseases connected with a sedentary lifestyle. Interestingly, it can also boost your testosterone levels.
So, one of the most important things you should do to enhance your testosterone naturally is playing sport more often, especially resistance training and high-intensity workouts.
It was proved in a large review study published in 2012 that people who did physical exercise regularly had higher testosterone levels than those who led a sedentary life.
At the same time, it’s not just any type of exercise that will work! Resistance training, such as weight lifting, is the best type of exercise to boost testosterone in both the short- and long-term.
Do large muscles group and be sure to lift heavy. You’ll want to increase the weight and lower your number of reps. Deadlifts, squats, lunges, bench presses, pull-ups, and overhead presses are all great.
In short, exercises based on different multi-point movements work just fine, but sometimes you need to use rather heavy weights. You don’t have to do many repetitions as even a short training session will spur the production of testosterone.
This post will show you the Top 10 Resistance Training Exercises.
You can also try high-intensity interval training. Keep these training sessions intense but reasonably short, no longer than an hour. Short intense exercise has a proven positive effect on enhancing testosterone levels and preventing its decline.
In addition, don’t train more than four times a week. Too much training may cause a drop in testosterone levels.
2- Eat Protein, Fat, and Carbs
According to one famous saying, you are what you eat. Interestingly, your testosterone level also depends on the kind of foods you eat.
Both severe dieting and overeating too much for too long can ruin testosterone production.
Protein is a material that builds your muscles, bones, skin, and blood. Your body uses protein to burn fat, which is also associated with hormones production including testosterone.
Research also shows that during resistance training, carbs can help you optimize the level of testosterone.
In addition, a sufficient amount of good fats such as coconut oil, grass-fed butter, avocados, olive oil, and fish oil is extremely important in providing the key fatty acids needed for testosterone production.
Try to follow a diet based on whole foods with a balance of carbs, fats, and proteins. From such a healthy diet, you’ll benefit both hormone levels and your overall health.
3- Minimize Stress and Cortisol Levels
The level of testosterone in your body depends on how stressed you are. Here is the connection: When you suffer from stress, your body produces huge amounts of cortisol, the stress hormone, and this elevation in the cortisol levels can cause a quick decline in your testosterone levels.
For healthy hormone levels, try to cut down on the amount of repetitive stress in your life.
Concentrate on regular exercise, healthy diet, meditation, restful sleep, laughter. This will help you deal with stress which in turn will reduce the level of cortisol and enhance your health and the level of testosterone.
4- Get Enough Restful Sleep
Getting the proper amount of high-quality sleep is just as important for your health as diet and exercise, and it is a necessary condition for increasing testosterone levels.
Sure, everybody has their own perfect sleep duration, but lack of sleep will result in increased stress hormone production and decreased testosterone.
One study found that if a man slept only 5 hours per night, his testosterone level reduced by 15%, and the levels of those who slept for only 4 hours were barely sufficient.
What’s more, it has been calculated that every additional hour of sleep earns you a 15% boost to your testosterone levels, on average.
Therefore, it is absolutely critical to get plenty of high-quality sleep. Try to sleep 7 to 10 hours each night to maintain healthy testosterone levels and improve your overall health.
5- Optimize Your Vitamin D Levels
The importance of vitamin D, a steroid hormone, has come to light in recent years, and it is quickly becoming one of the world’s most popular vitamins. It’s no wonder as it has a lot of advantages and various health benefits.
For example, It is essential for the healthy development of the nucleus of the sperm cell and helps maintain semen quality and sperm count. It also works as a natural booster of testosterone, and low vitamin D3 is associated with low testosterone production.
In 2011, a year-long study into the effect of vitamin D on testosterone levels in men discovered some interesting information. The study found that supplementing with a dose of approximately 3,000 IU of vitamin d3 in a day had a significant increase in testosterone levels by more than 25%.
So, be sure to get more vitamin D into your body by spending 15 minutes in the Sun daily.
And, in case your region lacks sunlight, you can replace it with high-quality vitamin D3 supplements. Just make sure you get 3000 IU daily.
Here you can find a very good selection: Vitamin D3 5000 IU Capsules Maximum Strength.
6- Consume Plenty of Zinc and Magnesium
Zinc and Magnesium are very important for testosterone production, and their deficiency may cause a drop in this hormone.
For example, magnesium supplements will restore the testosterone level to its normal state if the cause of the drop is a deficiency in this mineral.
A lack of zinc in your body can also cause a reduction in testosterone levels. A 2007 study on this subject showed that taking zinc supplements for a month prevented a testosterone decline even in men with a sedentary lifestyle.
You can also find a supplement that contains both of them here: EvoSport Zinc & Magnesium ZMA.
In addition to supplements, you can get both zinc and magnesium from food. Pumpkin seeds are one of the richest sources of both of them.
Make also green drinks or use super green powders, and this is an amazing Super Greens Powder With 17 Super Fruits & Vegetables.
And, don’t forget to consume whole grains, flax seeds, and healthy organic meat products.
7- Take Vitamin and Mineral Supplements
Certain vitamins and minerals can also boost the production of testosterone.
In one study, zinc and vitamin B supplements raise sperm quality by 74%. Zinc also enhances testosterone in athletes and those who are deficient in zinc.
Other studies also show that vitamins A, C, and E can help in increasing the sex hormone and testosterone levels.
If you’d like to try multivitamins supplements, Bauer Nutrition has a very good selection available.
Out of all the vitamins and minerals available, the research on testosterone shows vitamin D and zinc supplements have the strongest evidence as testosterone boosters.
8- Use Branch Chain Amino Acids (BCAA)
Research founds that fundamental amino acids (BCAAs) can help you increase muscular strength and endurance, burn fat, and raise testosterone levels, especially when you take them with training.
There are high concentrations of BCAAs like leucine in dairy products, especially cheeses and proteins.
But, they’re often lost or utilized as constructing blocks instead of employing them as anabolic agents. Therefore, to create the perfect anabolic environment, you need to improve BCAAs consumption more than just mend levels.
9- Take Natural Testosterone Boosters
Today, there are many products that can effectively increase your testosterone levels naturally without the unwanted side effects that are caused by some testosterone treatments like anabolic steroid injections and others.
But be careful, when you decide to take natural testosterone boosters, you should choose the ones that are supported by scientific studies.
These natural boosters are absolutely safe to use. They stimulate free testosterone production in your body using high-quality natural ingredients in the right amounts. And they not only boost testosterone but also improve the levels of other sex hormones and physical features naturally.
These two natural testosterone boosting products are combining a premium blend of high-quality ingredients that enhance your testosterone production and sexual functions simultaneously.
According to their manufacturers, they can:
- Boost your testosterone levels naturally
- Raise your recovery rate between workouts
- Help you burn fat and improve your muscle size
- Sharpen your focus and enhance your sleep quality
- Increase your strength and give you more energy & stamina
- Boost your sexual libido and offer you stronger & more erections
If you would like to try them, just get to their official website and get yours today!
10- Lead a Healthy Lifestyle and Reduce Estrogen Load
There are many other factors that can affect your normal hormone levels.
It’s known that a healthy sex life plays an important role in improving your sex hormone and testosterone production.
Avoid alcohol and drug abuse, whether it’s medical or recreational because they have been linked to decreased testosterone levels.
Also, Avoid foods with phytoestrogens such as soy and several beans that cause problems with estrogen/testosterone balance. And eat a lot of cruciferous veggies, especially broccoli sprouts which have a huge amount of I3C and DIM that aid to remove bad estrogen metabolites.
In addition, high exposure to estrogen-like chemicals can also negatively affect your healthy testosterone levels, so try to reduce daily exposure to BPA, parabens and other chemicals included in some kinds of plastic.
You may consider setting up a home water or air filtration system in your home to avoid mold growth. And, don’t eat or drink from plastic containers especially if they are heated.
In contrast, make sure that laughter, happiness, and success are a part of your daily life because they can positively affect your health and testosterone levels.
That’s it for these 10 practical ways to increase testosterone levels naturally.
Have you ever wondered about your testosterone levels and do you know any other natural ways to boost this hormone?
Tell us in the comments below…
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