1.Sleep
The first and foremost tip to boost your testosterone levels naturally is to have sound and quality sleep.
About 7-8 hours of sleep is a must to keep your testosterone level boosted as testosterone is the only male hormone used by the body to keep functioning. There is an age limit, from 30 to above, the testosterone level keeps on decreasing, and from 18 to 27 age, our body is a testosterone-producing machine at peak.
There was a study published in the Asian Journal of Andrology; they studied that a group of people was sleeping for 7-8 hours daily for a month and on the other hand other group was sleeping for about 5 hours a day till a month, the results seem to be a rise in the testosterone level of the group that was sleeping 7-8 hours by 10-15% than the other group
Some of the most benefit prominent of high testosterone levels are :
a. maintaining a healthy gut
b. building muscle
c. burning fat
d. proper brain functioning, e. keep you highly active
2.Workout
It has been seen that a proper training schedule has a greater impact on building up testosterone levels. Resistance training, along with some HIIT (High-Intensity Interval Training ) cardio, has a good impact on the overall functioning of our body.
Doctors and Fitness professionals have to learn alot about the workout sessions. This fitness industry is growing day by day. But one, this is clear you have to put your body in some activities to grow its testosterone level naturally. Overdoing the workout can give you backfire. Excessive workout sessions can hurt your body. Some athletes have seen a dramatic change in their testosterone levels. As excessive workout sessions lower the level and increase another
3.Nutrition
Nutrion is another important aspect while giving a push to your testosterone level. What you eat directly impacts your testosterone levels.
High-frequency eating and overeating make your testosterone level decline. There are three macro-nutrients which your body requires for functioning ( Proteins, Carbs, Fats ). And along with the macro-nutrients, micro-nutrients are also important.
Certain foods like leafy vegetables, fatty fish, olive oil, etc., may naturally encourage the body to produce more testosterone. Food that mostly contains zinc and vitamin d is the key to unlock your good health . A diet containing whole foods combining proteins, carbs, and fat is the best possible way to make your lowered testosterone levels high in the long term. It is not necessary to stick to the strict like the trainers used to give, you dont have to rely on boiled foods for the rest of your life, fitness is all about mental health, and it should be your lifestyle. You can have some cheat meals once a week or two to drop your cravings level, not to overdo it.
4.Supplement
Nowadays, various supplements have been introduced in the fitness industry, which can boost up the process. Supplements only work if they are used in moderation, and if your daily nutrition is good, then only the benefits of supplements you will be getting. Supplements are not necessary; if you can hit your proteins, carbs, and fats goals daily with just your nutrition, then you are good to go. Some supplements like calcium ( for the bones ), fish oil ( for the joints, skin, and eyesight ), vitamins, and minerals can be taken if you are not hitting the gym. as these will give a boost to your immunity which indirectly gives a push to your testosterone levels. There are various artificial testosterone injections available in the market, but they are not the solution. They contain a very high level of artificial chemicals that your body cannot tolerate and in return gives you various side effects ( like acne, body pains, redness).On the other hand, some herbal supplements are also available in the market, naturally produced by the plants, and have no side effects, which are good to go. Ashwagandha, vitamin D, and zinc are the three main naturally produced supplements that can positively impact your testosterone levels.
5.Body Fat
Another way to increase your testosterone levels is to keep your body fat percentage within the fat percentage of 8-15%. It has been found by the studies that the persons who are fat or obese and have a high body fat percentage, in such a condition a female hormone estrogen keep on spiking up and which in result make the testosterone ( male hormone ) low. So for the obese, it is necessary to keep their body fat percentage within this range to be safe from other health problems. Obese men have 30-40% fewer testosterone levels than lean men. Body fat basically contains two types of fats
a. Essential Fat
b. Storage Fat
Essential fat is the fat found in various body organs ( such as the heart, liver, kidney ). It is required because all the functioning of body organs depend on this fat ( such as temperature management, energy production).
Storage Fat is the fact that you get with junk food items and is located below the skin. Yet it is essential also to up to a limit for the excess energy needed while doing some activities, but over of it is converted into an obese or high-fat percentage. There are various techniques and diets to eliminate these high body fat percentages ( some commonly used diets are the keto diet, carb-cycling, intermittent fasting, etc.)
One thing to keep in mind is not to rely on crash diets which impact your body and its functioning alot. In simple words, if you want to reduce your body fat percentage, you have to be in a caloric deficit, and if you want to gain some amount of muscle and put on some weight, you have to be caloric surplus. It has been seen that testosterone peaks during puberty, remains constant for a limited time, and declines from 30-50. To keep your testosterone level high even at 30 and above, you have to get some artificial growth hormones to get up to that limit. It can only be done with a professionals physician who has experienced in this stream.
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