How to Increase Testosterone Naturally

Testosterone has a significant impact on a man's sexual and reproductive function, muscle mass, hair growth, bone density and general well-being. Reduced testosterone, respectively, negatively affects the above processes and indicators.

The editors of estet-portal.com will tell what can a man do to increase testosterone levels?

How to Increase Testosterone Naturally

1. Lose weight

As a rule, obese men have low testosterone levels. To lose weight and, accordingly, force the body to produce the required amount of testosterone, it is necessary to exclude processed sugar and fructose in particular from the diet. It is also necessary to give up sugary soda and limit the levels of fructose in the diet, which is found in fruit juices (store-bought, of course) and processed foods. It is also recommended that those who lose weight refuse milk.

2. Try intermittent fasting and intense exercise

Both of these activities will help raise testosterone levels, and short-term intense exercise also prevents it from dropping. Here is an example of such exercises:

• Three-minute warm-up;

• The most intense exercises for 30 seconds, you must give all your best.

• Reduce the pace and intensity of exercise for about 90 seconds.

• Repeat the intense exercise and “rest” 7 times.

So the whole workout only takes 20 minutes! And most of those 20 minutes – it's a warm-up and rest, the intense exercise itself only takes 4 minutes.

3. Eat zinc

Zinc is very important for testosterone production, and after taking zinc for six weeks, it leads to an increase in testosterone levels in men. Proven by research. It is estimated that up to 45% of adult men consume less zinc than the body needs.

4. Optimize the level of vitamin D in the body

Vitamin D plays a very important role in the healthy development of the sperm nucleus and helps to improve seminal fluid quality and sperm count. Vitamin D also increases testosterone levels, which can lead to increased libido. Therefore, men are recommended to be in the sun, because solar radiation – one of the main sources of this vitamin.

5. Reduce stress

Under the influence of stress, the body begins to actively produce the stress hormone – cortisol, which blocks the action of testosterone. If such a blockage is observed for a long time, i.e. under the influence of chronic stress, it is bad for men's health.

There are many ways to prevent stress or reduce its impact.

6. Limit or eliminate sugar from the diet

Testosterone levels decrease after sugar is consumed, because the latter leads to an increase in insulin levels – this is another factor contributing to the decrease in testosterone levels.

7. Eat Healthy Fats

Healthy fats include mono- and polyunsaturated fats found in avocados, nuts, and saturated fats, which are essential for testosterone production. The ideal diet for testosterone levels is estimated to be between 50-70% healthy fats.

It is important to understand that the body requires fats from both vegetable and animal origin, and if the body does not receive such fats, but instead is content with sugar and other carbohydrates, be sure – he won't like it.

8. BCAAs

What is it and how is it eaten? These amino acids are most commonly found in supplement form, but the highest concentrations are found in dairy products, especially high-quality cheeses and whey protein. It is those amino acids that come into the body from food that are more useful for it than any supplements.

Estet-portal editors wish men to always be strong and healthy!

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