How to Increase Testosterone Level in Your Body Quickly

Testosterone is a very important hormone in the human body. It is the main sex hormone for males that develop secondary male sex characteristics and is vital for the development of the prostate.

During puberty, testosterone is one of the main factors contributing to physical changes like muscle increase, hair growth and deepening of the voice. It also plays an important role in fat distribution, bone density, sex drive and sperm and red blood cell production.

It is secreted primarily in the testes, and an average man has between 300 to 1,200 nanograms of testosterone per deciliter of blood.

Although being the main male sex hormone, testosterone is also present in women, just as the main female sex hormone, estrogen, is present in men. Men have an average estrogen level of 10 to 40 picograms, while women have an average testosterone level of 30 to 90 nanograms.

Now that the importance of testosterone is established let’s talk about how to increase testosterone levels. The following points will discuss proven ways to boost testosterone levels in the human body.

Tried and Tested Ways

1. Exercise and Resistance Training

Working out is good for your body in all aspects. It improves your overall health and enriches your lifestyle.

Apart from this, improvements in general quality of life, exercise and resistance training can increase testosterone levels.

A large study showed that those who exercise regularly have higher testosterone levels than those who lead sedentary lives. Older men who exercise have been shown to have improved testosterone levels.

Resistance training has shown similar results for obese men. Thus working out is one of the best natural testosterone boosters.

2. Protein, Fats and Carb Intake

Eating habits are also another important aspects that affect health in general. But a healthy eating habit can also help increase and maintain your testosterone levels. A diet with a higher protein intake helps maintain healthy testosterone levels and aids in fat loss, which helps with testosterone levels.

Carbohydrate intake also helps to optimize testosterone levels during resistance training. There are healthy fats that have been shown to improve testosterone and benefit health in general.

Thus it is quite clear that a balanced diet containing healthy and natural sources of proteins, carbs, and healthy fat is one the best natural testosterone boosters. A good whole food diet, coupled with exercise, is also very beneficial to the overall health and wellbeing of any individual.

3. The Sun, Vitamin D and Mineral Supplements

As research in vitamins and their effects on the vitamin continues, some old school of thought is being challenged while new ones are established. Multivitamins, for example, are not the subject of hot debate. Individual vitamins have been shown to positively affect various aspects of the human body and how it functions.

Vitamin D, for example, has been shown to help with increasing testosterone levels greatly. A 1-year study showed a 25% improvement in testosterone levels in the participants. They were given 3,000 IU of vitamin d every day. The sun is also a great natural testosterone booster, and daily exposure to sunlight can help increase testosterone levels.

Zinc is another great testosterone booster, as studies have shown improved testosterone levels in athletes who take zinc supplements.

4. The Importance of Sleep

How to increase testosterone level? Sleep. Yes, as unlikely as it sounds, doing nothing and sleeping is also a great way to boost up your testosterone level. But it has to be proper, undisturbed sleep.

Good sleep plays a very important part in maintaining your health, and it helps your body recover and repair itself and helps maintain healthy hormone levels. This helps maintain and boost testosterone levels, while less sleep results in a plummet in testosterone levels.

One long-term study showed that sleeping for only 5 hours reduced testosterone by 15%. Another showed those who slept for 4 hours had close to being deficient. Research shows that 7 to 10 hours of undisturbed sleep is ideal for the body. Good sleep also helps your body recover faster from resistance training, which in turn benefits your body’s testosterone levels.

5. How to Boost Testosterone with Natural Supplements

Some herbs and natural extracts can act as natural testosterone boosters. Very few of these are backed up by science, but one herb that has seen extensive research is Ashwagandha. One study found that Ashwagandha increased testosterone in infertile men by 17% and 15% in healthy men.

Ashwagandha has also been found to lower cortisol levels in men. High cortisol levels negatively affect testosterone. Ginger extracts may also act as great natural testosterone boosters, as it has shown to increase testosterone levels by 17% in healthy subjects.

6. Reducing Stress

Another major point on how to increase testosterone is to reduce stress in your life. Studies have shown that increased stress results in the release of Cortisol, also known as the stress hormone. Higher cortisol levels mean reduced testosterone levels.

Thus it is paramount to reduce the stress in your life. A whole food diet, regular exercise, and good sleep all contribute towards reducing and minimizing stress. Low levels of stress are key to maintaining a steady and healthy testosterone level. 

The Benefits of Increased Testosterone Levels

• A Healthier Heart
• Cleaner Blood
• More Muscle
• Less Fat
• Stronger Bones
• Better Libido
• Improved Mood And Better Memory.

Boosting and maintaining good testosterone levels has several benefits that ultimately help you enhance the quality of your life and others around you.

Conclusion

In the end, it all comes down to making positive changes in your lifestyle. A balanced diet, sleep, exercise, low-stress levels, both natural and specific artificial supplements all come together to give your testosterone level a boost and help you maintain it. These small changes are also safely backed up by scientific evidence.