How to Increase Testosterone Level Naturally ?

Testosterone is a steroid hormone secreted in the human body and in the organism of other vertebrate animals as well. This hormone is pivotal in male reproductive health and development. Testosterone is a type of hormone called an androgen or steroid that’s primarily produced in the testes. It’s this hormone that’s responsible for the development of male reproductive organs prior to birth and secondary reproductive characteristics during puberty like increased reproductive organ size and facial hair. Throughout adulthood, testosterone plays a role in sperm production. 

Signs of Low Testosterone:

• Stroke 
• Constant Fatigue 
• Heart Disease 
• Increased Size of Breast Tissue 
• Increased Fat Tissue 
• Increased Risk of ED and  Low Libido 
• Enlarged Prostate and Prostate Cancer 
• Loss of Muscle Tone 

Reasons to keep the testosterone levels high:  

• Raises man’s levels of self-confidence. 
• Boosts brain function. 
• Delivers substantial amounts of advantageous energy. 

Ways to Increase Testosterone level:

• Exercise and Lift Weights

         Exercise is one of the most effective ways to prevent many lifestyle-related diseases. Interestingly, it can also boost your testosterone.

          A large review study found that people who exercised regularly had higher testosterone levels. In the elderly, exercise increases testosterone levels, fitness and reaction time. New research in obese men suggests that increased physical activity was even more beneficial than a weight loss diet for increasing testosterone levels. Resistance training, such as weight lifting, is the best type of exercise to boost testosterone in both the short- and long-term. High-intensity interval training (HIIT) can also be very effective, although all types of exercise should work to some extent. Taking caffeine and  creatine monohydrate as supplements may further boost your levels when combined with a training program. 

• Natural Testosterone Boosters

         The herb with the most research behind it is called Ashwagandha (Winter Cherry).

         One study tested the effects of this herb on infertile men and found a 17% increase in testosterone levels and a 167% increase in sperm count. In healthy men, ashwagandha increased levels by 15%. Another study found it lowered cortisol by around 25%, which may also aid testosterone. Ginger extract may also boost your levels. It is a delicious herb that also provides various other health benefits. Most of the research on ginger has been done in animals. However, one study in infertile humans found that ginger can boost testosterone levels by 17% and increase levels of other key reproductive hormones. Other popular herbs that are supported by some studies in both animals and humans include horny goat weed, Mucuna pruriens, shilajit and tongkat ali. It’s important to note that most of the positive research has been conducted in mice or infertile humans with low testosterone levels. If you have healthy testosterone function and normal levels, it is unclear whether you will benefit much from these supplements. 

• Minimize Stress and Cortisol Levels

         Research is always highlighting the dangers of long-term stress, which can elevate levels of the hormone cortisol. Unnatural elevations in cortisol can quickly reduce testosterone. These hormones work in a seesaw-like manner: as one goes up, the other comes down. Stress and high cortisol can also increase food intake, weight gain and the storage of harmful body fat around your organs. In turn, these changes may negatively impact your testosterone levels. For both optimal health and hormone levels, you should try to reduce repetitive stressful situations in your life. Focus on a diet based on whole foods, regular exercise, good sleep, laughter and a balanced lifestyle, all of which can reduce stress and improve your health and testosterone levels. 

• Eat Protein, Fat and Carbs

         What you eat has a major impact on testosterone as well as other hormone levels. Therefore, you must pay attention to your long-term calorie intake and diet strategy. Constant dieting or overeating may disrupt your testosterone levels. Eating enough protein can help maintain healthy levels and aid in fat loss, which is also associated with your testosterone. Carb intake also plays a role, with research showing carbs can help optimize testosterone levels during resistance training. However, research demonstrates that sufficient healthy fats are also beneficial for testosterone and health. A diet based mainly on whole foods is best, with a healthy balance of fat, protein and carbs. This can optimize both hormone levels and long-term health. 

• Plenty of Restful, High-Quality Sleep

         Getting good sleep is just as important for your health as diet and exercise. It has major effects on your testosterone levels. The ideal amount of sleep varies from person to person, but one study found that sleeping only 5 hours per night was linked to a 15% reduction in testosterone levels. One long-term study observed that those who slept only four hours per night had borderline deficient levels. One study calculated that for every additional hour of sleep you get, testosterone levels rise 15% higher, on average. Although some people seem to do fine with less sleep, research suggests around 7–10 hours of sleep per night is best for long-term health and your testosterone.