Testosterone is a male hormone responsible for the growth of muscle mass. It is responsible for the growth of hair on your body. It improves sex drive, bone density and strength. Our body produces testosterone naturally. But because of poor lifestyle, low test levels in males is a common problem. Because of which they find it difficult to build muscles. They lose our hair at a very early age and many other problems.
Some people inject testosterone in the form of drugs. We know that once we do this, our body stops producing testosterone naturally. This is not an ideal condition, and it has a lot of side effects. So in this video, I’m going to share with you 6 ways by which you can boost your testosterone naturally. The number one way by which you can take care of your testosterone levels is by taking care of your diet and nutrition.
The foods that we eat impact our hormones in a positive or a negative way. One should maintain a balanced diet. Specifically talking about testosterone, there are three ingredients that should be in your diet daily. These are Zinc, Vitamin D, and Fats. Foods rich in Zinc are Spinach, Kidney beans, Flaxseeds, Garlic, Peanuts, Eggs, Brown rice, etc. Talking about Vitamin D, the best natural source available to us is Sunlight. So one can sit in the sun for 15-20 minutes daily.
However, the foods rich in Vitamin D are Mushrooms, Tuna, Salmon, Eggs, Milk, etc. Fats, especially saturated fat, are very helpful in boosting testosterone levels. However, one should keep in mind that the daily recommended intake of saturated fat is not over 20 grams. Some foods rich in saturated fats are Egg yolks, Chicken, Coconut, Paneer, and other dairy products. If you will include these foods in your diet, You will see that your test levels will start increasing. Second is exercise. The right type of exercise can have a dramatic effect on the production of testosterone.
Especially weight training, when done even 3 to 4 times a week can boost your testosterone levels considerably. Studies have suggested that the higher the intensity of the workout is, the greater will the response of testosterone. So doing short workouts of not more than 45 minutes to 1 hour will least amount of rest periods in between is very beneficial. Also, do not miss a leg day. Legs have the biggest muscles in your body and training them regularly can boost your testosterone levels substantially. So weight training or any form of resistance training is one of the best ways to increase the production of testosterone.
The third is sleep. For sleep, it is always about quality and not quantity. After you wake up in the morning from a good sound sleep, your test levels are at peak and slowly they drop by the evening. So, I would suggest you have a sound sleep for about 7 to 8 hours. In order to have deep sleep, you can do two things, one is that you maintain sleep timings. Other is that you stay away from the phone, laptop, and other electronic gadgets half an hour before you sleep. Believe me, it will help you sleep easily and you will have a sound sleep. This will boost your testosterone levels rapidly. Fourth is reduced stress. When we are stressed out, our body produces a hormone called cortisol.
Cortisol is inversely proportional to testosterone. That means the higher the level of cortisol in the body, the lower will be the testosterone. Apart from this, there are many disadvantages to having high cortisol levels in the body. So one should attempt to reduce the stress levels. You can work out, meditate or the best way is to spend some time doing something that you really love. Now, there are 3 things that you should avoid or keep them in moderation with boosting your testosterone levels. These are alcohol, cigarettes, and processed sugar. All three affect the body in such a way that it produces less amount of testosterone.
Next is lost weight. If you are overweight, shedding a few kilos can increase your testosterone levels. According to studies, overweight men are more likely to have low testosterone levels. So basically, if you follow the points we have already discussed, you will be able to optimize your bodyweight. So, friends, these were some of the best and the most effective ways to boost your testosterone levels naturally.