Home Workouts Guide How To Naturally Increase Testosterone Levels

How To Naturally Increase Testosterone Levels

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Testosterone is the hormone produced by testicles which plays a huge role in male sexuality, as well as fitness. When its levels are high enough, it leads to performance in strength training and helps one lose more fat and build muscle.

Low testosterone can be boosted naturally, by means which don’t affect your hormonal balance negatively. The key here is that you stimulate your body to produce itself what it needs instead of providing it with readily made hormones and making it ‘lazy’.

Tongkat Ali

A well known aphrodisiac for thousands of years, this appears to be one of the most powerful plants to help restore healthy testosterone levels in men. The plant’s root even helps with andropause, the moment when testosterone production is significantly low. It’s basically a rejuvenating factor for males. At first, it was noticed that in optimal quantities it fights mental lethargy and enhances the sexual response, at the same time boosting lean muscle production and reducing fat. Later, it was discovered that these effects were the result of increased testosterone. I recommend Pure Science SD-200 Genuine Tongkat Ali.

Vitamin D

We all know how we’re feeling without enough Vitamin D: sluggish, moody, depressed, and low on energy. There’s more to it, though: a lack of it causes testosterone to plummet. Vitamin D is a steroid hormone involved in sperm production and plenty of other processes. It was actually included in studies involving obese individuals, with positive results. It takes time though to get the benefits. Besides taking supplements, which aren’t always too effective, you need to ensure enough sun exposure, because that is the only way your body can produce the vitamin and use it.

Zinc

Zinc rich foods and supplements are very helpful. Make sure you include these in your diet for at least 6 weeks in order to boost testosterone levels. Some of the best options are fish, raw milk, beans, kefir, yoghurt, and sea food. Try to eat organic, because modern intensive agriculture has depleted the soil of essential minerals, including zinc, which is now found in smaller quantities in such foods. As for supplementation, keep it under 40 mg a day. Excessive zinc can lead to unpleasant side effects, including poor nutrient absorption.

High intensity exercise

Short intense exercise has the power to increase testosterone production. Here’s how to do it: firstly, do a 3 minute warm-up, then exercise as fast as you can for 30 seconds. Go as intense as you can. After these 30 seconds slow down the rhythm and go at a slow/moderate intensity for 90 seconds. This is called the recovery. Repeat the whole cycle for a total of 7 times. A workout like this should last 20 minutes, including the warm-up times. You can use fitness machines, like treadmills, swim, sprint etc. That’s not all you have to do in terms of exercise though. Strength training done properly will also increase testosterone. It is essential to be slow at it, so it becomes high-intensity.

To enhance your masculinit