No matter what is your aim, whether it’s improving your sexual drive or just to stay fit and healthy, being a man you need to have a balanced testosterone level. In this article, I will give you some popular tips to increase testosterone level and achieve your aim. Thanks to these useful and simple methods to set up, your testosterone level will be rapidly stimulated!
A little reminder about testosterone
A hormone naturally produced by men and women, testosterone plays a vital role, and its actions on the body are very numerous: muscle development, important libido, bone density. Testosterone, therefore, has multiple functions and if it reaches a high level during adolescence and adulthood, its rate gradually decreases with the years. But other factors such as weight gain, stress or fatigue can also cause a drop in testosterone; a decrease that is not without consequences for men and women.
Faced the decline, several ways can be put in place to find a suitable testosterone level. The fastest and most effective way is you doubt the use of the dietary supplement, the most effective for bodybuilding is Testogen. You can find out more about the product by discovering the complete test.
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Healthy Diet To Increase Testosterone
To increase your testosterone levels, diet is the first thing to adapt. First, you must eat healthily and consider the three main meals of the day. Here are some tips for each meal:
Breakfast: it is the most important meal of the day and to increase your testosterone, it will not be necessary to skip it. For your breakfast, consume protein to feed your muscles, foods rich in carbohydrates to bring you energy and vitamins to boost your body. Finally, consider drinking 2 – 3 glasses of water, it is essential to hydrate you in the morning!
Lunch: like breakfast, this meal is not to be taken lightly. It is important! Thus, to boost your testosterone levels, your meal must be composed of proteins and natural products. Forget the industrial dishes, those already prepared, the sauces …
Dinner: it is to adapt according to your goal (loss or weight gain). For this meal, proteins must also be in the spotlight!
Right Nutrition To Increase Testosterone
If diet plays a key role in increasing your testosterone levels, be aware that some nutrients are also preferred. Among them, there is the zinc that you can find in foods rich in protein: meat, fish, but also in raw milk and beans.
The vitamins are also essential to boost your testosterone levels. And especially vitamin D, a vitamin that helps maintain testosterone production at a suitable level. To increase your vitamin D level, the best way is to expose yourself to the sun. So if the weather is beautiful, think about putting yourself out!
Lose weight to increase testosterone
Overweight people have a lower testosterone level than those with no extra pounds. So if you are overweight, try to lose a few pounds, and your testosterone levels can only be improved! To do this, banish sugars from your diet and do not exceed 25 grams of fructose per day. For your meals, replace “forbidden” foods with healthier substitutes like healthy vegetables, fruits, and fats.
Good to know: There are three categories of healthy fats good for testosterone: saturated fatty acids found in coconut oil, goat cheese, and kefir, omega-3 fatty acids in salmon, seeds of flax, nuts and monounsaturated fats found in olive oil, avocado or almonds. By losing weight, you will also eliminate fat; an interesting point, because the latter is also bad for the testosterone level!
Intense Training To Increase Testosterone
How to increase your testosterone levels quickly? By playing sports and exercise on an empty stomach! Thus, to stimulate your testosterone level, it is important to strengthen your entire body: upper part (arms, back, chest ) and lower as the legs. In addition to boosting your testosterone level, working your whole body will also allow you to achieve a harmonious silhouette and develop your performance.
Tip: Squats and weight lifts are two engaging exercises because they work for different muscle groups. In parallel with these exercises, it is also advisable to train on an empty stomach. Why? Because this further stimulates the production of testosterone! However, it is important to train intensely, but for a short time.
Increase Testosterone By Avoid Stress
When you’re stressed, your body releases cortisol, a hormone that stops testosterone production and can lead to weight gain. Try to keep your good mood and de-stress to the maximum. Also, be aware that a good sleep (between 7 and 8 hours per night) is also beneficial for the production of testosterone!
Eat Green Veggies To Increase Testosterone
How to increase your testosterone levels quickly? By taking plants! The Ashwagandha is one of the most effective herbs to boost your testosterone production like the ginger extracts which have other exciting health benefits.
Take Herbal Supplement To Increase Testosterone
If these different methods have little effect on you, you can turn to herbal testosterone booster supplements. It will give you a little boost and help you increase your testosterone levels in no time!