Increase Your Testosterone Levels Naturally With These Steps
Testosterone is the male hormone responsible for the development of male reproductive tissues such as testes and prostate, as well as promoting secondary sexual characteristics such as increased muscle and bone mass, and the growth of body hair.
Testosterone or test is the primary male sex hormone and is also infamous for being an anabolic steroid. Men are able to build muscle mass because of the production of test. A lack of testosterone production in the body can cause many problems including the inability to build muscle mass, hair loss, etc.
Minimize Stress and Cortisol Levels
High levels of stress can elevate the cortisol hormone levels in your body. A spike in cortisol can lead to a reduction in your natural test production. Cortisol and testosterone levels work like a see-saw, when one goes up, the other comes down.
Apart from dropping your test levels, high cortisol can cause various diseases and can lead to excessive eating, weight gain and storage of harmful fat around your organs. Beat the rising cortisol levels by staying happy, laughing, working out, eating whole foods, and a balanced diet.
Do Lower Body Exercises
Working out can help in increasing your natural testosterone levels. A study proves working out can increase testosterone levels, fitness and reaction times in the elderly. Weight training, especially lower body workouts, are great for increasing test production in your body.
HIIT (high-intensity interval training) can also be incredibly effective in increasing natural testosterone production. A little physical activity can take you a long way when it comes to natural T-levels.
Fix Your Diet
Most people see a drop in their test levels because they have a nutrient-deficient diet. You need to be following a balanced diet keeping your daily macro and micronutrient goals in mind.
Dieting for long durations can disrupt your natural testosterone levels. For optimal testosterone levels, you should be eating the right amount of carbs, protein, and fats while maintaining your daily calorie intake.
Supplements
If you want to maintain healthy levels of testosterone or recover your lost test levels, you should consider using supplements. ZMA is a popular supplement amongst gym-goers for raising testosterone production.
Vitamin D and zinc are other supplements which can aid in natural test production. You could also improve your testosterone levels by getting some sun and eating other metals in your food.
Focus on Recovery
Many people worry too much or try to train harder when they find out their testosterone levels are falling. Pushing hard with low T-levels can be counter-productive and may further lower your natural test production.
Focus on your recovery by getting anywhere between 7-8 hours of sleep every night. Take a day or two off from training if you feel exhausted. High-intensity workouts coupled with high cortisol levels are a sure-shot way of lowering testosterone levels.
Header image courtesy of Envato Elements
Do you know how to gauge your testosterone levels?
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