What is Testosterone? What is it Responsible for?

Let us talk about testosterone. Testosterone is a male hormone that is 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 (testosterone) levels in male is a common problem.

Because of which they find it difficult to build muscle, they start to lose out hair at a very early age and many other problems.

Some people inject testosterone in the form of drugs. 

We must know that once we start doing this, our body stops producing testosterone naturally. This is not an ideal condition, and it has a lot of side effects.

So keep reading till the end because I’m going to share with you six ways by which you can boost your testosterone naturally.

6 Ways to Boost Testosterone Naturally

Proper Nutrition

The no.1 way by which you can boost your testosterone levels is by taking care of proper diet and nutrition.

The food that we eat impacts our body hormones positively or negatively, needless to say, one should maintain a balanced diet.

Specifically talking about testosterone, there are three ingredients that should be in your diet on a daily basis. These are Zinc, Vitamin D, and Fats. 

The foods which are rich in Zinc are Spinach, Kidney Beans, flax seeds, Garlic, Peanuts, Eggs, Brown rice, etc.

Talking about Vitamin D, the best natural source available to us is Sunlight, so one can sit in Sunlight for 15-20 minutes daily. However, the foods rich in Vitamin D are Mushrooms, Tuna(Fish), Salmon, Eggs, Milk, etc.

Fats, especially Saturated fat is very helpful in boosting testosterone levels. However, one should keep in mind that the daily recommended intake of saturated fat is not more than 20 gms. So some of the foods that are rich in saturated fats are Egg Yolks, Chicken, Coconut, Paneer, and other Dairy products.

So if you include these foods in your diet, you will see that your test levels start increasing.

Exercise: Weight Training

The right type of exercise can have a dramatic effect on the production of testosterone.

Especially weight training, when done even 3-4 times a week can boost your testosterone levels considerably.

Studies have shown that the higher the intensity of a workout, the greater the response of testosterone.

So doing workouts of not more than 45 minutes to 1 hour with the least amount of rest periods in between is very beneficial.

Also, do not miss a leg day; legs have the biggest muscle in your body, and training them regularly can substantially improve your testosterone levels.

So, weight training or any form of resistance training is one of the best ways to increase testosterone production.

Proper Sleep: Min 6 Hours

When it comes to 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 7-8 hours. 

In order to have a deep sleep, you can have two things. One is that you maintain sleep timings. Other is that you stay away from your phone, laptop, or other electronic gadgets half an hour before you sleep.

Believe it will help you sleep very easily, and you will have a sound sleep. This, in turn, will boost your testosterone levels rapidly.

Reduce Stress

When we’re 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 a lot of disadvantages to having high Cortisol levels in the body.

So one should make an effort 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.

Things To Avoid.

Now there are three things that you should avoid or keep them in moderation when it comes to boosting your testosterone levels.

These are alcohol, cigarettes, and processed sugar. All three affect the body in such a way that it starts producing less amount of testosterone.

Lose weight if you are an Overweight

Next is lose 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 that we have already discussed, you will be able to optimize your body weight.

So, friends, these were some of the best and the most effective ways to boost your testosterone levels naturally.

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