T BOOSTER ACADEMY

7 SCIENCE Proven Ways To Increase Your Testosterone Levels, Naturally

7 SCIENCE Proven Ways To Increase Your Testosterone Levels, Naturally


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7 Science Proven Ways To Increase Your Testosterone Levels, Naturally ===============================================

1. Getting enough sleep
Lack of sleep can adversely affect the levels of hormones and chemicals that the body needs to function correctly, including testosterone.

One study from the University of Chicago found that testosterone levels can drop in men who do not get enough sleep. So, get enough sleep , if you need to skip your favourite football match to catch up with some sleeps , please do so .

Reference:https://jamanetwork.com/journals/jama…

2. Maintain a balanced diet
Eating well is essential to maintaining testosterone levels and overall health. The best diets are ones that include mostly whole foods and also balance in macronutrient ,the fats, carbohydrates, and proteins. Eating a healthful and nutritious diet can keep all hormones levels in the body balanced and promote optimize testosterone level .

3. Lose weight
Research has shown that men who carry more weight have lower levels of testosterone. One study in the journal Clinical Endocrinology reported that some obese males between the ages of 14 and 20 have up to 50 percent less testosterone than those who are not overweight.

For male , getting your body fat to 14% and below is recommended .
Reference :https://www.onlinelibrary.wiley.com/d…

4. Stay active
A study in the European Journal of Applied Physiology found that the more active an individual is, the more testosterone they will have.
Staying active doesn’t mean that you need to go to the gym . Playing your favorite sports , gardening , doing house chores are part of staying active as well.So , stop sitting on the couch and do something!

Reference :https://www.ncbi.nlm.nih.gov/pubmed/2…

5. Cortisol Reduction
Stress elevates the hormone cortisol, which is responsible for managing a variety of body fucntion such as immune response and metabolism.

Elevated cortisol negatively impacts testosterone. One 2016 study found that stressful events contributed to erratic changes to testosterone levels in males.
Keep your stress level low , and keep your work at your “office” do not bring it back home .

Reference:
https://www.ncbi.nlm.nih.gov/pmc/arti…

6. Vitamins and supplements
Getting at least 15 minutes of direct sunshine each day can also keep vitamin D levels managed. Food sources high in vitamin D include salmon and other fatty fishes .

Magnesium supplementation can help return testosterone levels to normal if the cause of the decrease is a deficiency.
Make sure you get enough micronutrient in your diet as well.

7 .Avoid drugs and alcohol abuse
Abuse of drugs and alcohol has been associated to lower testosterone.

According to the National Institute of Alcohol Abuse and Alcoholism, alcohol use affects the glands and hormones involved in male reproductive health.

Further, alcohol can cause low testosterone levels due to the effects it has on the body, including causing hormonal reactions and cell damage. I am not telling you to skip your beer at all , but drink it moderately .

Reference :https://pubs.niaaa.nih.gov/publicatio…

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