6 Ways to Boost Testosterone Naturally

Greetings to all the readers and welcome back to our blog. I am back with a new article for you all. The topic which we will cover today is 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 health problems. Today I will tell you how you can boost testosterone naturally. 

What is testosterone?

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 such as:

• Lack 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. Now, if you want to know about the testosterone levels in your body, you can get it checked by a doctor. This will let you know the range of your testosterone levels. 

What does testosterone do?

Testosterone has various functions in our body, but the one that concerns the fitness aspect is muscle building. It is responsible for developing muscle size and strength in the body. It also helps in the fat distribution in the body. Basically, it is the male hormone and is even responsible for your hair growth such as beard. So, for all those concerned with improper beard and hair growth, this article is for you guys too!

Now I will tell you 6 ways which will help you boost testosterone naturally. 

ASHWAGANDHA

The first method is the consumption of ashwagandha (Indian ginseng) and shilajit for testosterone (Mineral pitch). If you are thinking of adding a natural supplement to your diet, then you should consider these two natural herbs. 

People often ask does ashwagandha and shilajit increase testosterone. Now, you got the answer!

Firstly, these are easily available in the market. Secondly, there are no side effects. You can consume them at night before going to bed or any other time as per the dosage. 

I would suggest you consume the recommended dosage specified on the packaging and don’t over consume 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. 

WORKOUTS

The second method which I would advise to boost testosterone naturally 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 4-6 days a week for 45 minutes to an hour. 

Do remember that you cannot ignore compound movements: Squats, deadlifts, and bench press. These are 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. 

DIETARY CHANGES

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 are some testosterone boosting foods. After studying some research articles, 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 stay away from alcohol and cigarettes. These things will ruin your health as well.

BODY FAT LEVELS

The fourth method is keeping 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. 

MULTIVITAMINS

The fifth method is to include a few vitamins and minerals in your diet. This is one of the best method to boost testosterone naturally. 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. 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 subsequently.

LIFESTYLE CHANGES

The sixth method is to make some lifestyle changes. The most essential is good sleep, and by that I mean 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, try to keep your body as cool as you can. For this, you can take the help of cold showers. All these lifestyle changes will help you to increase your testosterone levels. 

THE BOTTOM LINE

I hope you all enjoyed the article. Do not complicate this word "testosterone” too much. Follow the things I have explained in this post. These will help you to boost testosterone naturally and you will have a good life. I will keep making more informational posts like these. Subscribe to our blog and share our posts. Till then Goodbye, Take care!