Looking for ways on how to improve testosterone levels? If yes, read throughout this post, and you’ll definitely learn some of the most proven ways.
Most men are dealing with the idea of improving testosterone levels due to numbers of reasons. Testosterone is referred to as the primary male sex hormone. However, you should also take note that women do have a small amount of it. It is also a steroid hormone being produced by the men’s testicles and the ovaries of women.
In connection to that, increasing or improving testosterone levels offers numerous benefits including rapid gains in muscle mass and vitality. But, how are you going to improve this hormone?
Let us learn some of the effective and proven ways below:
Exercise and Lift Weights
We all know that exercise is one of the most effective ways in order to prevent numbers of lifestyle-related diseases. And at the same time, it could as well boost the testosterone levels. People who exercised regularly would have higher testosterone levels.
The best type of exercise in order to boost testosterone both in the short and long-term is resistance training like weight lifting. You can also consider high-intensity interval training which is very effective though all kinds of exercise must work to some extent.
Indeed, all forms of exercise might increase testosterone levels, and high-intensity interval training and weightlifting are known to be the most effective. Chargedmuscle.com kettlebell swings could be another great option to consider.
Minimize Your Stress and Cortisol Levels
Long-term stress could elevate the levels of the hormone cortisol. And so unnatural elevations in cortisol could quickly reduce the testosterone. On the other hand, stress and high cortisol could increase food intake, weight gain as well as the storage of harmful body fat around the organs. So, these changes will positively impact the testosterone levels negatively.
So, there is a need for you to reduce the repetitive stressful situations in life to achieve both optimal health and hormone levels. You can focus your diet that is based on whole foods, good sleep, regular exercise, laughter, and a balanced lifestyle.
Eat Fat, Carbs, and Protein
Indeed, what you eat offers a significant impact on the testosterone and other hormone levels. With that, there is a need to pay attention to the long-term calorie intake along with diet strategy. Overeating or constant dieting might disrupt the testosterone levels.
You can maintain healthy levels of testosterone by eating enough protein. Carb intake might as well play a role in optimizing testosterone levels once in resistance training. Indeed, a diet that is based mainly on whole foods is best along with a healthy balance of carbs, protein, and fat. This could also optimize both the hormone levels at the same time your long-term health.
Take Vitamin or Mineral Supplements
Some specific vitamins and minerals are considered to be beneficial when it comes to improving testosterone levels. With that, Vitamin D and zinc are believed to have the strongest evidence as testosterone boosters. Some other micronutrients could as well offer benefits but might need further research.
Get Some Sun or Take Vitamin D Supplement
It is considered that Vitamin D is quickly becoming one of the most popular vitamins in the world. And that is because it provides numbers of health benefits and could also work as a natural testosterone booster.
In order to boost the testosterone and experience the benefits that vitamin D could offer, you should try getting regular exposure to sunlight or at least a vitamin D3 supplement every day.
Get High-Quality Sleep
The same with diet and exercise, good sleep is of so much importance too. And it might as well offer major effects on the testosterone levels. There could be variations when it comes to a specific person to another. It is recommended to at least have 7-10 hours of sleep every night for long-term health and testosterone.
Indeed, testosterone matters a lot. Everyone must take necessary lifestyle steps in order to optimize its levels. At the same time, you will also improve both your health and body.
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