Oct 02, 2017

Maintaining the right level of testosterone is truly important as it offers a heap of amazing benefits like improved mood, libido, energy, sleep, quality of life & health, but this is easier said than done. Achieving the right T-levels is no less than a holy-grail for men as most males experience a decline in their T-levels after they hit their thirties.

Did you know that decline in testosterone can also increase the risk of developing type 2 diabetes, and heart disease?  It can also impair sexual function, reduce muscle mass, and put men at greater risk for obesity.

So, if you’ve also hit your 30’s and are struggling desperately to boost your testosterone levels, then let us tell you that you have come to the right place as we share with you some of the best ways to naturally improve your T-levels

Diet Matters—Keep a Healthy Balance of Fats, Proteins, Carbs and Essential Nutrients

Your diet plays a vital role in the production of testosterone in the body. Your glands need minerals like magnesium and zinc to start the production of testosterone. Leydig cells, on the other hand, need cholesterol to make testosterone. Research also shows that carbs and proteins can play an important role in optimizing testosterone levels, especially during resistance-training.

Therefore, consider eating a diet that has a healthy balance of protein, carbs and fat and essential minerals such as oysters, red meat, egg yolk, beans, lobster, shrimp and whole grains. Adult males must aim to get at least 11 mg of zinc per day.

Soak up the Sun— It’s the Best Source of Vitamin D

A research study published in the Clinical Endocrinology Journal examined and tested the relationship between T-levels in men and Vitamin D supplementation. The researchers found out that subjects who had higher-levels of vitamin D also had higher-levels of free testosterone in comparison to those subjects that had insufficient vitamin D in their bodies.

The study proved that vitamin D is an important vitamin for optimizing testosterone levels in the body. Though there are many Vitamin D supplements available in the market, however the best source of Vitamin D is sunlight. So soak up the sun to boost your T-levels naturally. 

Stop Compromising on Your Sleep

Like it or not, sleep has a direct impact on your T-levels. That’s right; lack of good night sleep can significantly diminish the production of testosterone in your body which can further lead to fat loss and reduce muscle growth. Studies have found that sleeping for only five hours/night can reduce testosterone levels by 15 percent.

Another study conducted by the researchers at University of Chicago recorded the sleeping habits of healthy men. They found that men who slept for  longer duration experienced an increase in their testosterone levels. Therefore, the study concluded that in order to optimize the testosterone-response in the body, men must sleep for at least 7 to 9 hours.

Exercise—Resistance Training is the Best Way to Go!

If you want to boost your testosterone levels naturally, hit the gym! Resistance training like weight lifting and even HIIT (High Intensity Interval Training) are best types of workouts to boost testosterone in both the short and long term.

Try these tips and experience the difference. Good Luck!

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