How to raise your testosterone levels quickly and naturally: here are 10 effective steps on how to do it

Hello friends! This article will provide you with 10 most effective steps to help you increase your testosterone levels naturally.

I’ll explain in simple terms what these steps are and how to use them. Let’s go!

10 Steps to Boost Testosterone

Please note that this article is for informational purposes only and is not a call to action. Do not self-medicate as it may harm you and always consult a specialist regarding your health!

The first thing that can influence testosterone levels, either increasing or decreasing them, is your sleep.

Proper recovery

During the day, our body strives to produce the required amount of testosterone, and most of it is synthesized during sleep.

If you don’t get enough sleep, your body simply can’t produce the amount of testosterone it needs.

Sleep deprivation, or sleeping less than five hours a day, can cause testosterone levels to drop by 15% in just one week.

Therefore, our task is to ensure ourselves at least 8 hours of sleep per day and it will be ideal if we go to bed no later than midnight. This regime will ensure maximum testosterone production.

Another important aspect is the ratio of muscle to fat in your body.

Muscles and fat

Two major studies confirm that obese men have 50-60% lower testosterone levels than normal weight people.

This shows that testosterone levels are related to body fat levels.

 The problem of obesity in the modern world is one of the main ones. However, a healthy and balanced diet, calorie control and, at least, strength training give excellent results. Two men demonstrating changes before and after

Another factor is the use of low-fat diets, which can lower testosterone levels.

Fats

The important thing to understand here is that testosterone is made from cholesterol, and if you don’t get enough fat from your diet, your body doesn’t have the raw materials to make it.

Therefore, adding fatty fish, meat and eggs to your diet would be a great idea.

While healthy fats can increase testosterone levels in our bodies, sweets, on the contrary, can have the opposite effect.

Sweet

Sweets are an unpleasant enemy for testosterone.

Sugar, cakes and other sweets are foods that are best excluded from the male diet. Men who consume sweets daily can expect a 15% decrease in testosterone levels.

So try to make the right food choices and satisfy your sweet tooth with fruits.

The right products

In addition to healthy fats, magnesium, zinc, and vitamin D are also necessary for testosterone production.

To satisfy the need for them, you can use special supplements or regularly consume foods rich in these substances.

These foods include nuts, eggs, meat, dairy products, bananas and olive oil.

It is also important to mention another category of vegetables that have a beneficial effect on testosterone levels – cruciferous vegetables.

Cruciferous vegetables

Aim to eat more different types of cabbage, such as cabbage, cauliflower, and broccoli.

All of these vegetables have a positive effect on testosterone levels. Cabbage contains a substance known as indole-3-carbinol, which reduces estrogen levels and thus prevents its negative effect on testosterone.

This was proven by scientists back in the 1990s.

In addition to making sure we get all the nutrients we need, it’s also important to remember not to ruin all of our efforts with alcohol, the single biggest factor that destroys testosterone levels.

Alcohol

In addition to the fact that regular alcohol consumption negatively affects a man’s appearance, his reproductive system also suffers.

Testosterone production decreases, which has a negative impact on the functioning of the body.

Therefore, if you decide to give up alcohol, you will make life much easier for your body, and also prevent a drop in testosterone levels.

Water

You probably already know that an adult man is recommended to drink approximately 2 to 2.5 liters of water per day.

Yes, this is especially important for men, as dehydration has been scientifically proven to impair testosterone release after strength training, as well as increase levels of the stress hormone cortisol.

Therefore, maintaining hydration levels plays an important role in maintaining testosterone levels.

Are you suffering from Yeast Infection? Find out today! TONGUE DIAGNOSTICS

Stress

It is clear that we cannot always get rid of stress factors; sometimes events occur that we cannot influence, and we simply have to live through them.

However, in moments when we have the opportunity to let go of the situation, it is worth trying to do so.

Studies have shown that those who have better self-control during stress even have increased testosterone levels.

It is worth paying special attention to proper training, which also plays a significant role in managing stressful situations.

Proper training

Exercise is one of the most effective and proven ways to increase testosterone levels. However, not all exercise will have the same effect.

Firstly, the most effective option is training using strength exercises, where we work with weights.

Secondly, basic movements, that is, those that involve many joints, are the best at stimulating testosterone production.

Thirdly, progression in load is important, since the greater the working weight, the more the testosterone level increases.

Fourth, overtraining can lead to overtraining, so it is important to create a program that provides an effective load without overloading the body.

Share your experience in the comments: do you follow any training program and do you track your testosterone levels?

You can Also Read the below Valuable Article:👇