What is testosterone? And why do you want to increase it?
Testosterone is the primary male hormone, but it’s also found I women.
Having a high or at least normal testosterone level will give you a lot of benefits, both physical and mental.
Some of the benefits of natural high testosterone.
- Decreased chance of getting depression.
- Improved memory and concentration.
- A healthy sex drive.
- Lower cholesterol.
- A stronger heart.
- Reduced risk multiple lifestyle diseases.
- More energy.
But it can also effect your body composition. Increased muscle mass and decreased body fat.
Because of this it’s very popular to inject synthetic testosterone in the world of bodybuilding.
The problem with injecting synthetic hormones is that it messes up and lowers your natural production, witch is a problem when you at some point stop injecting.
So in this post I want to share with you a few ways to naturally increase your testosterone levels so that YOU can get a taste of some of those benefits.
Strength training. Not only does strength training give you a lot of health benefits, but it’s also one of the most effective ways to boost your testosterone.
Intermittent fasting. Intermittent fasting have been shown to increase testosterone up to 400 percent. Not only that, a study by the University of Virginia Medical School showed that growth hormone levels increased 2,000 percent in men who fasted for 24 hours, and growth hormone levels are correlated with testosterone.
Healthy fats. A good and well rounded diet is important for optimal hormone balance, don’t be afraid of fat, your body needs it. Just make sure you get it from healthy sources. For example nuts, fish and avocado.
A healthy body fat percentage. When you’re too lean your testosterone levels will decrease, along with other hormone levels as well, the same happens if you have too much body fat. Try to stay anywhere between 9-15 % body fat if you are a man.
Quality sleep. Our body produces most of our daily testosterone while we’re sleeping, so getting a sufficient amount of quality sleep is absolutely going to increase your testosterone levels. Try to aim for somewhere between 6-8 hours a night. To increase the quality of your sleep, you should try to wake up and go to bed at the same time as often as possible.
Multivitamin supplements. Getting in all your micro nutrients is also important for optimal health and hormone balance, and it’s not always easy to get them all from foods. Of course, getting vitamins and minerals from foods is always to prefer over supplements, but it might be a good idea to take a multivitamin a day to make sure you don’t get any deficiencies.
So there you have it, a few ways to naturally increase your testosterone levels, whether you want to build more muscle or just want to be healthier all over.
Thank you for reading!
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