Il testosterone is the main male sex hormone, but women also have it in small amounts; It is a steroid hormone, produced in the testicles of men and in the ovaries of women, but the adrenal glands also produce small amounts.
During puberty in boys, testosterone is one of the major factors of physical change, such as muscle gains and a deeper voice.
However, having optimal testosterone levels is also important during adulthood and old age for overall health, disease risk, and more. Here are some ways to increase testosterone naturally.
Index
Exercise and weight lifting
Exercise is one of the most effective ways to prevent many lifestyle-related diseases and is also helpful in increasing testosterone.
Resistance training, such as iWeightlifting is the best type of exercise to increase testosterone both short and long term.
Proteins, fats and carbohydrates
What you eat has a major impact on testosterone and other hormone levels; it is necessary pay attention to long-term calorie intake and dietary strategy.
Eat enough protein can help maintain good levels of this hormone and also aids in fat loss; carbohydrate intake also helps optimize testosterone during resistance training.
Finally, a good intake of healthy fats is also beneficial for health and testosterone.
Minimize stress and cortisol levels
An increase of cortisol it can drastically reduce testosterone levels and, at the same time, lead to increased food intake, weight gain and body fat accumulation.
Take sun and vitamin D supplements
In addition to the already known benefits of vitamin D for health, it has recently been shown to also work as a natural testosterone booster; to fully activate the benefits of vitamin D, it is optimal to frequently expose yourself to sunlight.
Take vitamin and mineral supplements
While the benefits of multivitamins are the subject of much debate, specific vitamins and minerals can be very helpful.
La Vitamin B and zinc, for example, they help increase testosterone, but vitamins A, C and E can also play a role in sex hormone levels.
Sleep well
Sleep well it is as important to health as it is diet and exercise; the ideal amount of sleep varies from person to person, but one study found that sleeping a few hours a night is linked to a 15% reduction in testosterone level.
Avoid estrogen-like compounds
High exposure to estrogen-like chemicals can affect the levels of this hormone; it is good to minimize daily exposure to BPA, parabens and other chemicals found in some types of plastics.
Maintain a healthy lifestyle
Laughter, happiness and success have a positive effect on testosterone levels, so make sure they are part of your daily life.
A healthy sex life also plays an important role in regulating sex hormone and testosterone levels.
And you, did you know these natural methods to increase testosterone levels? Let us know in the comments!
And finally… we have activated a lot of discounts on Amazon: from 30 to 70% on all sports categories! It's all on our dedicated channel ????
SUBSCRIBE HERE TO THE SPORT & FITNESS CHANNEL