Boost Testosterone Naturally in 30 Days
Greetings to all the readers. Welcome back to us Blog. I am back with a new video for you all. The topic which we will cover today is TESTOSTERONE!TESTOSTERONE!TESTOSTERONE! In the fitness industry and the common world, this word is used very commonly.
There must be many people around you who say “let me tell you how to boost your testosterone” But the problem which I have found is that a lot of youngsters To make small changes in their physique start injecting artificial testosterone into their bodies.
This is very unsafe and can cause a lot of harmful effects in the long run. When you start injecting artificial testosterone, your body stops the production of natural testosterone. And due to this, you can attract a lot of diseases. Today I will tell you how you can boost your testosterone naturally.
As you all know that testosterone is a male hormone and once, we cross the age of 40 the natural production rate in our bodies declines. But in many cases lately, it has been found that the testosterone levels in a lot of youngsters are very low too. There can be a lot of reasons behind this.
NamelyLack of physical activity Sedentary lifestyle Obesity Stress and poor eating habits. Due to these reasons, testosterone levels in your body can decline and your body will start showing the symptoms as well. Namely Now, if you want to know about the testosterone levels in your body, you can get it checked by a doctor.
These are free and total testosterone. This will let you know the range of your testosterone levels. Now I will tell you 6 ways which will help you boost testosterone naturally.
The first method is the consumption of ashwagandha(Indian ginseng) and shilajit(Mineral pitch). If you are thinking of adding a natural supplement to your diet then you should consider these two natural herbs Because firstly, these are easily available in the market. Secondly, there are no side effects.
You can consume them at night before going to bed with some milk. I would suggest you consume the recommended dosage specified on the packaging and don’t overconsume it.
Adding this would help you but you will have to be patient You will start seeing the benefits only after using it for a few days. The second method which I would advise is that you need to start working out. You will see a lot of benefits if you start weight training. Do an intense strength training session 4 days a week for 45 minutes to an hour.
Do remember that you cannot ignore compound movements. Squats, deadlifts, and bench press These are a few of the exercises. performing which your body will release the most testosterone. Do a good workout and your body will naturally boost your testosterone level.
The third method is to include some food items in your diet. which increases the overall nutritional value of your diet and boost your testosterone. Namely green leafy vegetables fruits beans lentils nuts extra virgin olive oil fatty fish good fat eggs chicken ginger and garlic From my personal experience, I would advise you that if you eat one pomegranate a day with curd it will benefit you as well Now what not eat.
Stay away from processed food. Reduce the intake of sugar and salt in your diet. Most importantly If you want to boost your testosterone stay away from alcohol and cigarettes The fourth method is to Keep your body fat percentage in a fixed range i.e. 8-16%. It has been found that people who are obese and have a high body fat percentage. The level of estrogen hormone increases in their body.
And when estrogen increases, testosterone automatically decreases. People who are fat or have a high-fat percentage should try to reduce these levels. By doing this you will be safe from many other health problems as well. The fifth method is to include a few vitamins and minerals in your diet.
Namely Zinc Magnesium Iron Vitamin A B complex and vitamin D I would advise you to purchase a good multivitamin and start consuming one serving of it daily along with your breakfast. But the most important is vitamin D and the best source for this is sunlight.
Everyone should sit in the sun for 10-15 minutes every morning. Now, why is it essential to consume all these vitamins and minerals? Because when there is a deficiency of these in your body your cortisol level will increase And when the cortisol level increases, testosterone level decreases.
Hence it is very essential to include these vitamins and minerals in your diet. Because that will help in the reduction of cortisol levels which will increase testosterone. The sixth method is to make some lifestyle changes. The most essential is good sleep.
And you need to get 7-8 hours of good quality sleep. 10 pm-5 am is the best time to sleep. Stay away from your phone and televisions for 1 hour before your sleep as these emit blue light. Do wear loose clothes while sleeping. Also, to reduce stress from your life you can do meditation.
Or any other hobby which gives you happiness. Do it for a minimum of 30 minutes. Another advice from my end it, try to keep your body as cool as you can.
For this, you can take help of cold showers. All these lifestyle changes will help you to increase your testosterone levels. I hope you all enjoyed the video. Do not complicate the word ” testosterone” too much. Follow the things I have explained in this video. These will help you and you will have a good life.
Let us talk about testosterone. Testosterone is a male hormone that is responsible or the growth of muscle mass. It is responsible for the growth of hair on your body.
It improves sex drive, bone density, and strength. Our body produces testosterone naturally. But because of poor lifestyle, low test levels males is a common problem.
Because of which they find it difficult to build muscles. They start to lose out hair at a very early age and many other problems. Some people inject testosterone in the form of drugs.
We must know that once we start doing this, our body stops producing testosterone naturally. This is not an ideal condition and it has a lot of side effects. So in this video, I’m going to share with you 6 ways by which you can boost your testosterone naturally.
The number one way by which you can take care of your testosterone levels is by taking care of your diet and nutrition. The foods that we eat impact our hormones in a positive or a negative way. Needless to say, one should maintain a balanced diet.
Specifically talking about testosterone, there are three ingredients that should be in your diet on a daily basis. These are Zinc, Vitamin D, and Fats. Foods that are rich in Zinc are Spinach, Kidney beans, Flaxseeds, Garlic, Peanuts, Eggs, Brown rice, etc. Talking about Vitamin D, the best natural source available to us is Sunlight.
So one can sit in the sun for 15-20 minutes on a daily basis. However, the foods rich in Vitamin D are Mushrooms, Tuna, Salmon, Eggs, Milk, etc. Fats, especially saturated fat, are very helpful in boosting testosterone levels. However, one should keep in mind that the daily recommended intake of saturated fat is not more than 20 grams. Some of the foods which are rich in saturated fats are Egg yolks, Chicken, Coconut, Paneer, and other dairy products.
If you will include these foods in your diet, you will see that your test levels will start increasing. Second is exercise. The right type of exercise can have a dramatic effect on the production of testosterone. Especially weight training, when done even3 to 4 times a week can boost your testosterone levels considerably. Studies have suggested that the higher the intensity of the workout is, the greater will the response of testosterone.
So doing short workouts of not more than 45 minutes to 1 hour will least amount of rest periods in between is very beneficial. Also, do not miss a leg day. Legs have the biggest muscles in your body and training them on a regular basis can boost your testosterone levels substantially.
So weight training or any form of resistance training is one of the best ways to increase the production of testosterone. The third is sleep. When it comes to sleep, it is always about quality and not quantity. After you wake up in the morning from a good sound sleep, your test levels are at peak and slowly they drop by the evening. So, I would suggest you have a sound sleep for about 7 to 8 hours.
In order to have deep sleep, you can do two things, one is that you maintain sleep timings. Other is that you stay away from the phone, laptop other electronic gadgets half an hour before you sleep. Believe me, it will help you sleep very easily and you will have a sound sleep. This in turn will boost your testosterone levels rapidly. Fourth is to reduce stress.
When we are stressed out, our body produces hormones called cortisol. Cortisol is inversely proportional to testosterone. That means the higher the level of cortisol the body, the lower will be the testosterone. Apart from this, there are many disadvantages to having high cortisol levels in the body. So one should make an effort to reduce stress levels.
You can work out, meditate or the best way is to spend some time doing something that you really love. Now, there are 3 things that you should avoid keep them in moderation when it comes to boosting your testosterone levels. These are alcohol, cigarettes, and processed sugar.
All three affect the body in such a way that starts producing less amount of testosterone. Next is lose weight. If you are overweight, shedding a few kilos can increase your testosterone levels.
According to studies, overweight men are more likely to have low testosterone levels. So basically, if you follow the points that have already discussed, you will be able to optimize your bodyweight. So, friends, these were some of the best and the most effective ways to boost your testosterone levels naturally.