WAYS TO INCREASE TESTOSTERONE NATURALLY

Testosterone, a hormone produced mainly by the testes, is usually associated with "Manhood" In fact, it plays an important role in male sexuality and reproduction, affecting factors such as sexual and reproductive function, muscle mass and hair growth, but it also has some less "Striking" functions, although equally important, such as maintenance of bone density, levels of red blood cells and a sense of well-being.

Beginning at age 30, a man's testosterone levels begin to decrease and continue to decline as the years pass A wide range of chemical exposures, including prescription drugs such as statins, can have an adverse effect on testosterone production in men.

Since testosterone levels fluctuate throughout the day, you probably need more than one blood test to get a true idea of your levels.

If your levels are really low, there are a number of synthetic and bioidentical testosterone products on the market, as well as DHEA, which is the most abundant androgen prohormone precursor in the human body, which means that it is the largest raw material that The body uses it to produce other vital hormones, including testosterone in men and estrogen in women.

Ways to Naturally Increase Testosterone Levels

1. Lose Weight

If you really want to lose weight, you have to strictly limit the amount of processed sugar in your diet, as the evidence points out that excess sugar, and fructose, in particular, is the main factor in the obesity epidemic.

Milk contains a sugar called lactose, which has been shown to increase insulin resistance so it will be best to avoid them if you are trying to lose weight.

Refined carbohydrates such as breakfast cereals, bagels, waffles, pretzels, and most processed foods also quickly break down into sugar, increase insulin levels and cause insulin resistance, which is the main underlying factor of almost all chronic diseases and medical conditions known to man, including weight gain.

Your body prefers carbohydrates from vegetables dense in micronutrients instead of grains and sugars since it slows down the conversion of simple sugars such as glucose and lowers your insulin level.

2. High-Intensity Exercise such as Peak Fitness (Especially Combined with Intermittent Fasting)

Both intermittent fasting and high-intensity interval exercise has been shown to increase testosterone.

Intermittent fasting increases testosterone by improving the expression of the satiety hormone, including insulin, leptin, adiponectin, glucagon-1-like peptide, cholecystokinin, and melanocortins, which are linked to the healthy function of testosterone, increased libido and prevents the age-induced decline in testosterone.

• Heat for three minutes

• Exercise as fast and hard as you can for 30 seconds. You must feel completely tired as if you could not anymore

• Recover at a slow and moderate pace for 90 seconds

• Repeat high-intensity exercise and recovery for 7 times more

As you can see, all the training takes place in just 20 minutes, yes twenty minutes! and during those 20 minutes, 75 percent of that time is warming up, recovering or cooling down.

You really only exercise intensely for four minutes.

3. Eat Enough Zinc

The zinc mineral is important for the production of testosterone and supplements its diet, in just six weeks it has been shown to cause a marked improvement of testosterone in men with low levels.

Research has shown that the restriction of sources Dietary zinc leads to a significant decrease in testosterone, while zinc supplementation increases it and even protects men against the decrease in testosterone levels induced by exercise.

Your diet is the best source of zinc, along with foods rich in proteins such as meats and fish; Other good food sources of zinc are raw milk, raw cheese, beans, and yogurt or kefir made with raw milk.

If you decide to take a zinc supplement, take a dose of fewer than 40 mg a day, as it is the upper limit recommended in adults.

Taking too much zinc can interfere with your body's ability to absorb other minerals, especially copper, and may cause nausea as a side effect.

4. Strength Training

Concentrate on doing exercises that exercise a greater number of muscles, such as lifting deadlifts or squats.

You can "Turbo-charge" your weight training at a slower pace.

Super-Slow weight training allows the muscle, at the microscopic level, to access the maximum number of cross-bridges between the protein filaments produced by movement in the muscle.

5. Optimize your Vitamin D levels

In one study, overweight men who received vitamin D supplements had a significant increase in testosterone levels after one year.

 Vitamin D deficiency is currently in epidemic proportions in the United States and many other regions of the world, largely because people do not spend enough time in the sun to facilitate this important process of vitamin D production.

To get your levels in the healthy range, sun exposure is the BEST way to optimize your vitamin D levels; exposing a large part of your skin until it has a light pink tone, as close to noon as possible, it is usually necessary to achieve an adequate production of vitamin D.

6. Reduce Stress

When you are under a lot of stress, your body releases high levels of the stress hormone, cortisol.

In the modern world, chronic stress and elevated cortisol levels later could mean that the effects of testosterone are blocked in the long term, which is what we want to avoid.

Other common tools to reduce stress with a high success rate include prayer, meditation, laughter, and yoga, for example.

7. Limit or Eliminate Sugar from Your Food

Testosterone levels decrease after eating sugar, probably because sugar leads to a high level of insulin, which is another factor that causes low levels of testosterone.

According to USDA estimates, average people in the United States consume 12 teaspoons of sugar a day, which is equivalent to about TWO TONS of sugar throughout life.

What causes us, both physically and emotionally is another completely different story, and most people can achieve great health improvements by reducing or eliminating sugar entirely from their diet.

8. Eat Healthy Fats

By staying healthy, it means not only mono- and polyunsaturated fats, such as those found in avocados and nuts, but also saturated fats, which are essential for developing testosterone.

My personal diet is about 60-70% healthy fats, and other experts agree that an ideal diet should consist of 50-70% fat.

Examples of healthy fats that you can eat to optimize your testosterone levels.

Olives and olive oil	Coconut and coconut oil	Butter from animals fed with pasture
Raw nuts, such as almonds or nuts	Organic egg yolks, from chicken fed with pasture	Avocados
Meats from animals fed with pasture	Palm oil	Organic oils of dried fruits without heating

9. Increased Branched Chain Amino Acid (AACR) Consumption Of Foods Like Whey Protein

While branched-chain amino acids are available in supplement form, the highest concentration of AACRs, such as leucine, are found in dairy products - especially in quality cheeses and milk whey proteins.

Even when you get leucine from natural foods, it is often wasted or used as a building block rather than just an anabolic agent.

So to create the proper anabolic environment, it is necessary to increase leucine consumption rather than increase maintenance levels.

Leucine from food sources is actually the only way in which your muscles can benefit without the side effects.