Testosterone is the essence of maleness, it’s the fundamental life force that makes a man a man and it’s also the driving energy that keeps guys fit, strong and virile. So without it, they simply don’t exist and here we will help you to raise and retain your testosterone levels as they are the essence of being a Man.
Testosterone always plays a vital role in building and maintains muscle mass which is why men should work so hard to optimize their body But this vital sex hormone is so much more necessary than just bulking up. It’s is a critical biological element that all men need in order to stay healthy and vibrant.
Here are some effective ways to Boost Testosterone Naturally:
Get Enough Rest:
Getting a good sound sleep is important for your overall health as well as for balancing the testosterone levels. While the need to sleep varies from person to person, but it’s suggested to have around 7 to 8 hours of sound sleep per day.
Stress also contributes to the release of the hormone cortisol, which is responsible for decreasing the level of testosterone in your body. Always try to make a habit to get a daily dose of relaxation. Some of the commonly practiced ways of calming down like Going for a walk in the park, Doing yoga or meditation, Exercising or listening to music
Overweight men are more likely to have low T levels, to begin with, and it one of the most important way to raise and retain your Testosterone levels to increase yours body testosterone production when you need it the most.
If you are serious about losing weight then you should strictly limit the amount of processed sugar in your diet as evidence is mounting the excess sugar, fructose, in particular, is the primary factor in the obesity epidemic. So cutting soda from your diet is essential, as is limiting fructose found in processed food, fruit juice and so-called “healthy” sweeteners like agave.
Eat Plenty of Protein, fats, and carbs:
That’ true that carbs and fats besides protein play an essential role in managing T levels. Eating a sufficient amount of protein is also a great help in boosting testosterone level as well as also helps in losing weight. Carbs, on the other hand, are required to maintain strength during training and exercising.
With a well-balanced diet of carbs, fats, and protein can encourage your testosterone growth, appropriate amounts of food should be consumed and you should always avoid overeating
Take Cold shower:
Cold shower has been known to stimulate and boost testosterone production and improve metabolism, detoxification and brain function. Start your shower with warm/hot water and turn it too cold for last 30-60 seconds while pumping your muscles and creating a big shiver as your muscles contract. That will help to boost internal heat and boost testosterone production.
Opt for High-Intensity Workouts:
Short and intense exercises had been proven to have a great impact in boosting T levels naturally. As a Good example of intense workouts include weight-lifting and cardio exercises.
Always keep in mind that longer workouts are not efficient. On the contrary, exercising for more than an hour may result in a spike in cortisol levels and also decrease testosterone levels.
In addition to Peak Fitness, strength training is also known to raise and retain your T levels, provided you are doing so intensely enough. You’ll want to increase the weight and lower your number of reps and then you should focus on exercises that work a large number of muscles, such as deadlifts or squats.
Optimize your Vitamin-D:
Low vitamin D is also associated with low testosterone production. Increase your vitamin D through good amounts of regular sun exposure or taking a high-quality vitamin D3/K2 supplement.
Get enough Zinc:
Zinc intake is very crucial for boosting T levels. It’s like a deficiency in the diet which results in decreased testosterone levels. Some of the natural zinc-rich food sources are raw milk, cheese, Beans, Pumpkin seeds, flax seeds, and mustard seeds, Meats, and seafood
Limit or Eliminate Sugar from Your Diet:
Testosterone levels decrease after you eat sugar, which is also because the sugar leads to a high insulin level, and which another factor leading to low T. Why we eat this much sugar is not difficult to understand — it tastes good, and it gives us pleasure by triggering an innate process in your brain via dopamine and opioid signals.
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