All guys will eventually have to face the hard truths about testosterone. Testosterone is the primary male sex hormone and anabolic steroid. In men, testosterone plays a key role in the development of male reproductive tissues such as testes and prostate, as well as promoting secondary sexual characteristics such as increased muscle and bone mass, and the growth of body hair. Nowadays, there’s so many supplements that promise you to increase your testosterone. There are may ways to increase your testosterone naturally and below are a few your can try. Check out 6 natural ways to increase testosterone.
Increase the Amount of Protein Your Intake
Lean beef, chicken, fish, and eggs are some of your options. Tofu, nuts, and seeds have protein, too. Try to get about 5 to 6 ounces per day, although the ideal amount for you depends on your age, sex, and how active you are. When you don’t eat enough of these foods, your body makes more of a substance that binds with testosterone, leaving you with less T available to do its job.
Eat More Fish
Fatty kinds like salmon, tuna, and mackerel are rich with vitamin D. It’s a natural testosterone booster because it plays a crucial role in hormone production.
We all know that dieting is great for your body. A Mediterranean-style diet can help keep your weight in check and protect you from insulin resistance, which is related to lower T levels. And when your testosterone is low, your fat levels go up, which can lead to your body not using insulin well.
It takes only 5 days of regular drinking for your testosterone level to drop. Alcohol may throw off many parts of your body’s hormone system. Heavy drinkers can have shrunken testes, thin chest and beard hair, and higher levels of the female hormone estrogen.
As we all know, working out can do wonders for your body. Focus your workouts on your muscles. Hit the weight room at the gym or get a trainer to help you with a routine on the exercise machines. Cardio has its benefits, but it doesn’t boost your testosterone like strength training can.
The older we get; sleep becomes more important to our body. Your body turns up the testosterone when you fall asleep. The levels peak when you start dreaming and stay there until you wake up. But daytime testosterone levels can drop up to 15% when you get only 5 hours of sleep. Aim for 7 or 8 hours every night, even if it means a shift in your schedule or a limit to your late-night plans.