Here is how to boost your testosterone levels naturally and fast!
Despite the fact that every man wants to have great testosterone levels in his body, there are many factors coming in our ways when it comes to increasing these levels. Lifestyle has a major impact in this case and many studies have shown that over time. An adequate level of testosterone is essential for building muscle, burning excess body fat and having a great sex life, but when you don’t have a balanced lifestyle you won’t enjoy all this as it should.
Unfortunately, most men experience a slow decline in testosterone after they hit the age of about 30, putting them at greater risk for problems like type 2 diabetes, heart injuries, obesity, sexual dysfunctions and reduces muscle mass. Follow these steps if you want to boost your testosterone levels in a natural way!
1. Make sure you eat enough fat. If you want to increase the natural testosterone production, you need a diet which includes higher amounts of monounsaturated and saturated fats. Studies have recently shown that men who switched from a high-fat diet (13 percent saturated fat) to a low-fat diet (5 percent saturated fat) experienced significantly lower testosterone production rates. Remember that the type of fat you eat is very important, so opt for ingredients like olive oil, almonds, avocados, red meat, coconut oil, egg yolks, dark chocolate, cheese, etc.
2. Get some sun. According to the European Journal Of Endocrinologyen, men with adequate levels of vitamin D have higher testosterone levels and are stronger, leaner and healthier than those with insufficient levels of this vitamin. That’s why you should never run away from the sun. Make sure you get at least 10 min of sun exposure daily.
3. Keep your training sessions short and the intensity high. Surprisingly, the duration of your workouts can influence your testosterone levels. Training sessions lasting longer than an hour and a half may begin to spike cortisol levels and subsequently decrease testosterone. You can try a HIIT workout at least once a week!
4. Get enough sleep. Sleeping in essential for recovery and overall health so make sure you have a minimum of 7-8 hours of sleep every night. Men who got only four hours of sleep a night had 60% less testosterone in their blood than those subjects who got a solid eight hours, according to the Journal Of Andrology.
5. Avoid sugar. Testosterone is temporarily reduced when your blood sugar levels spike and if you permanently consume fast-acting carbs, your blood sugar will be elevated over and over again and your entire hormonal cascade will be thrown off. As a result, you’ll soon find yourself suffering from chronically low testosterone.
You can also try dietary supplements that increase testosterone levels, but they should be chosen carefully. Even if you use ’em, make sure you also follow the steps above.