1. Intermittent fasting
This type of fasting is essential for anyone who wants to boost their body’s testosterone. One study has shown that it can raise levels of this hormone by up to 400%. This is completely natural, without any risk to the practitioner.
This type of fasting basically consists of not eating breakfast. In that case, your first meal will be lunch, and you’ll have only two more throughout the day. This will help you and stimulate the production of this steroid naturally. At Testosteronerd.com you will find various tips and supplements for men.
2. Intercalation of heavy and interval training
Going to the gym to practice heavy training also stimulates the release of the hormone. However, this must be done in an interim fashion. Second studies of the University of Nebraska Medical Center, this variation between light and heavy exercises improves steroid production rates.
In this case, the most indicated activity is the lifting of weights. It is considered the most appropriate exercise for anyone who wants to increase testosterone naturally. It can be practiced in several ways and its effects are long term.
3. Healthy Fats
Healthy fats are essential elements in the body of any person. This is because they help in the performance of the body’s functions. In addition to giving more energy, they also improve the rates of sex hormones, especially in men.
These healthy fats cannot be found in various types of food. However, there are some that have higher concentrations of these nutrients, such as: coconut oil, goat milk products, salmon, chia, nuts, almonds, flaxseed, fish oil among others.
4. Liver Detox
The liver is the organ responsible for purifying your body. It is he who sorts substances from his body, directing the good to the body and expelling the bad. Because of this, it is very important that it works effectively to increase testosterone.
Cleansing the liver is essential to improve its functioning and increase hormone levels. The organ is responsible for producing an enzyme of the 17-beta-hydroxyl group of testosterone. Therefore, maintaining it will help in the production of this substance that is very important for your body.
In order to have an idea of the importance of the liver, a study indicates that men who suffer from diseases of this organ, such as cirrhosis, present a reduction of up to 90% in serum testosterone. And this picture only worsens as the disorder evolves.
5. Reducing Stress
Reducing stress will not only increase testosterone, but also improve your health as a whole. This disturbance is the great evil of the century. Every year the World Health Organization (WHO) presents increasingly frightening data on the spread of the disorder.
Stress affects both the body and the mind, drastically decreasing the quality of life. Because of this, it is very important to treat this disorder. Although cortisol increases the level of testosterone rapidly, after the peak there is a much greater fall which can bring serious consequences to the body.
Therefore, it is essential to decrease stress to increase testosterone in a healthy way. Keep in mind that the body needs to work in conjunction with the mind. Therefore, it is necessary to find ways to balance both.
6. Vitamin D
Vitamin D is a great ally of the human body. It helps in preventing diseases such as cancer, for example. And it is essential to improve the functioning of vital organs as well as stimulate basic functions in the body.
In addition, it is an excellent tool to increase testosterone levels. According to a study by
https://testosteronerd.com/ in overweight men, nutrient intake resulted in a 30% increase in testosterone production.
Best of all is that you can get Vitamin D in other ways without consuming food. If you take 20 minutes of sunshine a day, for example, your vitamin D levels will increase considerably, thereby stimulating the production of testosterone in the body.
7. Eliminate excessive consumption of sugar
Sugars are great villains of a healthy life. In addition to offering a number of health risks. These substances can cause a number of diseases, including diabetes. Because of this, you should have a diet based on foods low in sugar, and preferably natural.
Keep in mind that this is essential so that your metabolism can function normally. In this way, the production of testosterone will continue to happen naturally. Remember, an overloaded sugar body tends to be slower.
Choose a diet based on fruits, vegetables, grains and beans. Avoid eating processed foods, especially frozen foods. In addition to having high sugar levels they are also full of preservatives, which also harm the body.
8. Have a quality sleep
Quality sleep is essential to increase testosterone. This is because it is during this state of relaxation that your body begins to release substances linked to the production of this hormone, such as cortisol. In addition, sleep interferes directly with their cognitive functions.
Ideally, you have a sleep cycle that lasts, on average, seven hours, but that value may change according to your physical needs. Also, it is very important that you enjoy the night window. This is the natural time of rest of your body.
9. Maintaining a low percentage of body fat
Losing weight and maintaining a low body fat ratio is essential for you to increase your body’s testosterone. That is because, these two factors are extremely linked to the functioning of metabolism as well as other functions of the body.
Overweight people tend to have more difficulty producing essential hormones for a healthy life. In addition, they also end up holding harmful substances more easily.
Body fat is important as long as it is in the right measure. So always try to keep this index in check. In this way, you will ensure the proper functioning of your body.