Well, this article is mainly for men, although women also have testosterone in their bodies. However, it’s men who usually suffer when there is a lack of this hormone. So, testosterone - the primary male hormone that influences almost everything: erectile dysfunction, reduced bone mass, and, most importantly, sex drive. It’s simply essential to have its optimal levels during your life, and here are a few evidence-based methods to naturally boost it.
Eat enough protein
Yes, as simple as that but also complicated at the same time. What we eat has a significant impact on our health. However, a lot of people simply neglect this fact and then wonder why they feel low. Constant dieting or overeating might lead to decreased testosterone levels while eating enough protein helps maintain its optimal levels and helps lose fat, which is also an essential factor.
Exercise and lift weights
Listing weights is a proven and effective way to ramp up your testosterone levels. One study showed that those who trained regularly had higher testosterone levels than the passive ones. But don’t think that high-intensity interval training isn’t effective because it really is as well. The thing is that any kind of exercise targets specific brain chemicals responsible for the feeling of happiness and confidence (which is highly important for men).
Pile on Vitamin D and Zing
Several studies have shown that Vitamin D works as a natural testosterone booster, and its deficiency can lead to decreased testosterone in the body. Every person should get regular exposure to sunlight or take 3,000 IU of a supplement every day. Zing is another essential mineral that also boosts testosterone. Eat a lot of oysters, red meat, and poultry while eating beans and nuts. There is a lot of food around that can help you have a healthy amount of such an important hormone.
I know it’s easier to say than perform, but stress is one of the main factors that cause decreased testosterone levels. Stress and high cortisol lead to overeating and gaining a lot of harmful fat. Do your best to reduce the source of regular stress, and your body will thank you.