How To Increase Your Testosterone Levels
Updated: Oct 9, 2020
As in our previous blog "Understanding Testosterone" we know that testosterone is the main male hormone, but female also do have this hormone but in very less quantity.
This blog is actually for male who are suffering from all the bad effects of low T-Levels, how they can able to increase their T levels and had a healthy and strong life style.
This blog fully based on research and Evidence Based.
Increase in testosterone hits during puberty and some changes takes place in boys like, muscle mass, deep voice, hair, sexual function etc. Testosterone should be optimum through the life from starting to the old age. Having optimum amount of testosterone helps in decrease chronic disease, body composition, sexual function, hair growth, and all the main functions are done by testosterone.
As Testosterone have so many health benefits, its also proved that having optimal amount of testosterone can leads to put good amount of muscle mass just in few weeks.
No doubt that having less T levels in a man leads to bad sexual life, but it's also proven that, if a women also don't have a optimal amount of T levels then it can hamper in one sexual well being.
Twenty-four-hour Mean Plasma Testosterone Concentration Declines With Age in Normal Premenopausal Women
Let's now discuss how to increase testosterone naturally and no bad drugs are required.
Note: Using drugs to boost testosterone will Badly hamper your body and have negative side effects which I'll discuss in our another blogs.
1. Do Intense Physical Activities Or Weight Lifting.
Yes, is that simple. Just doing some physical activity 3-4 times a week can boost your testosterone levels rapidly in both male and female.
Increase in T levels during workout is more in male then female. It is proved that doing weight lifting few day a week helps in increase Testosterone levels and reaction Time.
A new research found in Obese People, that doing weight lifting not only help them to lose fat but also help to increase T levels which are already less in Obese people. Doing some activities is helpful then a weight loss diet
It's we researched that doing resistance or weight training, or High Intensity Interval training (HIIT) can boost testosterone metabolism in short as well as for long term.
2. Completing Your Macro-Nutrients
Macro nutrients such as protein, Carbs, and Fats helps in completing the bodies whole nutrients needs, so that body can work in it's peak levels. Having Healthy amount of diet overall can help build you testosterone and it's truth that eating bad foods highly impact on T levels as well.
Studies found that constant dieting or over eating disturb in testosterone production.
Eating Enough Complex Carbs rich in fibre and minerals, health Fats and enough protein helps in regulating and boosting testosterone levels naturally. Protein helps in making nitrogen balance in one human body and also helps in weight loss and muscle building.
Gonadotropins are hormones synthesized and released by the anterior pituitary, which act on the gonads (testes and ovaries) to increase the production of sex hormones and stimulate production of either sperm or ova.
3. Taking Vitamin And Mineral Supplements
Completing your micro nutrients is a lot beneficial for overall health developments and vitamin and minerals suppliment may have many benifits, as multivitamin and minerals is a very controversial topic which we have discussed in my previous blog, but specific vitamin and mineral can be beneficial.
In one study, it was found that adding zinc and vitamin B suppliment into your diet increases testosterone production by 74%. Zinc can improve athelete performance as well, but adding zinc with vitamin D Is the best.
Zinc & Vitamin D
In another study, it was found that adding vitamin such as A, C & E improve T levels.
4. Get Good Quality Sleep
Having good quality sleep is always necessary for recovery process in your body. Sleep is equally important as diet and workout, for getting healthy in life. Research
Having good quality sleep is also beneficial for testosterone production. It was said to have 7-8hours of sleep every or more for an athlete but quality sleep. One study have found that having less then 5hours of sleep per night reduce testosterone levels by 15%. Research
One long-term study observed that those who slept only four hours per night had borderline deficient levels. Link
One of the study have found that, adding one more hour of sleep ever day add 15% increase in testosterone levels.
5. Choose A Healthy Lifestyle
Choosing a healthy lifestyle, and taking care of some small things helps boost your testosterone levels.
A healthy Such as avoiding estrogen like chemical, Avoiding junk foods with preservatives, don't use plastic containers to store foods and water.
It was also proved that having too many drugs and alcohol, or medications, do impact on testosterone levels and find in decrease testosterone.
Effect Of drugs, alcohol and medication on T
It was also found that being stress free, happy in life and get some success helps in your boost your T levels
Therefore, everyone should take the necessary lifestyle steps to get optimal levels of testosterone. By taking care of your T levels one can able to get a healthy, and a happy lifestyle.