5 Proven Ways To Increase Your Testosterone Levels Naturally

In case you don’t know, testosterone is the main male sex hormone. However, women have a bit of that. Actually, this steroid hormone is found in the ovaries of women and in the testes of men. Plus, your adrenal acorns add a little bit too. You should have optimal levels of this hormone during adulthood and old age. They are important for sexual function, body composition, risk of disease, and general health. Let’s talk about some proven ways to increase your testosterone levels naturally.

1. Daily exercise

First of all, if you exercise regularly, you can help prevent many lifestyle-related diseases. Plus, it can boost your testosterone. According to a study, people who exercise regularly experience better sexual performance. Similarly, in older adults, it can increase their fitness levels and reaction time.

Weight lifting is an ideal type of exercise to increase testosterone levels in the short and long term. Also, high intensity exercises can be quite effective. If you take creatine monohydrate and caffeine in the form of supplements, you may experience even better results.

2. Eat protein, carbohydrates and fat

The foods you eat have a huge impact on your hormone levels. Therefore, you need to consider your long-term calorie intake and set your diet accordingly. But if you constantly overeat or diet, it can disrupt your hormone levels.

So what you need to do is eat a moderate amount of protein to lose weight. Carbohydrate intake should also be limited as it can balance your hormone levels. Furthermore, fat intake also plays an important role.

3. Minimize cortisol and stress levels

According to many research studies, long-term stress can increase levels of cortisol, a stress hormone. If you are under too much stress, it can have a negative impact on your testosterone levels. When you are under stress, you gain a lot of weight and store body fat around the different organs of your body. Therefore, you should do everything you can to manage your stress.

4. Take vitamin D supplements or get some sun

Vitamin D offers many health benefits. And it can also work as a natural hormonal booster. According to statistics, almost 50% of the US population does not get enough of this vitamin. A research study found that daily intake of vitamin D3 (3,000 IU) can increase your hormonal level by approximately 25%.

Another alternative is to expose yourself to the sun for a few minutes, especially before noon.

5. Get enough sleep

If you want to stay healthy, getting enough sleep is of the utmost importance to you. The reason is that lack of sleep can negatively affect your hormone levels. According to one study, sleeping just 5 hours a night can lower your testosterone levels by 15%.

In summary, this was a description of 5 natural ways to increase testosterone levels naturally. I hope this helps.

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