Testosterone is a male sex hormone that plays a vital role in the body. In men, it’s thought to regulate muscle mass and strength, the production of red blood cells, sex drive, bone mass, fat distribution, and sperm. It is the main male sex hormone, but females also have small amounts of testosterone. Testosterone increases levels of growth hormone. That makes exercise more likely to build muscle. Testosterone increases bone density and tells the bone marrow to manufacture red blood cells. Decreasing levels of testosterone can cause us an increase in body fat. In this article, we’ll discuss the Natural Ways To Boost Testosterone level in males.

Here are some ways to increase testosterone levels naturally.

1. Exercise and Lift Weights.

2. Eat Protein, Fat, and Carbs.

3. Minimize Stress and Cortisol Levels.

4. Sunbath or Vitamin D Supplement.

5. Take Vitamin and Mineral Supplements.

6. Get Plenty of Restful, High-Quality Sleep


1. Sprint

You can boost your testosterone levels by sprinting. People who performed a series of very short intense 6-15 second sprints, Testosterone levels increased and levels remained high even after those people had fully recovered from the sprint workout. Natural Ways To Boost Testosterone

2. Lift heavy stuff

Heavyweights significantly increase or boost testosterone. Full body, heavy exercises like squats, deadlifts, bench presses, and Olympic lifts should ideally be used, at 85-95% of your 1 repetition maximum. You need to do 2-3 full body weight lifting workouts per week to get testosterone level boosting results.

3. Rest strategically

Longer rest periods of around 2minutes between sets are better for building testosterone. So if your goal is to increase testosterone, it is recommended that you maximize your time at the gym by doing alternate activities during these long rest periods, such as stretching, or exercises that don’t stress the same muscles you just worked.

4. Practice forced reps

You perform a weight lifting exercise for as many reps as you can in order to do a forced repetition, and have a partner to assist you with completing several additional repetitions. This type of forced rep set boost more testosterone than simply doing reps as you can do by yourself.

5. Use your legs

Testosterone increases were significantly higher in the people that added lower body training to their upper body training.

6. Branch out from cardio

Testosterone levels are comparably lower in cyclists than age-matched weightlifters or even an untrained control group. This type of low testosterone in endurance athletes gives cyclists or runners a competitive advantage – since the extra muscle mass from testosterone would probably slow them down.

2. Eat Protein, Fat, and Carbs

Testosterone has a major impact on what you eat. Therefore, you must pay attention to your diet strategy and long-term calorie intake. Eating protein can help maintain healthy levels and fat loss, which is associated with your testosterone.
Carbs can help boost testosterone levels during training.
Sufficient healthy fats are also beneficial for testosterone and health.
A diet based mainly on whole foods with a healthy balance of fat, protein, and carbs is best. This can optimize both long-term health and hormone levels.
Try to eat balanced amounts of carbs, fat, and protein. Overeating and restrict calories too much for too long leads to fat gain and lower your Testosterone level.

3. Minimize Stress

Stress can also increase food intake, weight gain and the storage of harmful body fat around your organs. These changes may negatively impact your testosterone levels. For better health and hormone levels, you should try to reduce stress in your life. Natural Ways To Boost Testosterone

4. Sunbath or Vitamin D Supplement.

Vitamin D has various health benefits, and may also work as a natural testosterone booster. vitamin D and calcium can optimize testosterone levels, which led to a reduced risk. Natural Ways To Boost Testosterone
To boost testosterone and reap the other benefits of vitamin D, try to get regular exposure to sunlight or take vitamin D3 supplement daily.

5. Take Vitamin and Mineral Supplements.

Zinc and vitamin B supplements increased testosterone level and sperm quality by 74%. Zinc boosts testosterone in athletes and those who are deficient in zinc. Vitamins A, C, and E can significantly play a vital role in your sex hormone and testosterone levels. Out of all the vitamins and minerals available, the research shows vitamin D and zinc supplements may be best for boosting testosterone.

6. Get Plenty of Restful, High-Quality Sleep

The perfect amount of sleep varies from person to person, but one study found that sleeping only 5 hours per night leads to a 15% reduction in testosterone levels. For every hour we sleep, testosterone levels rise 15% higher, on average. Some people seem to do fine with less sleep. On average, 7–10 hours of sleep per night is best for long-term health and your testosterone.
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