Testosterone is a hormone which is responsible for many physical characteristics specific to adult males as it plays a key role in reproduction and also helps in boosting the mood, energy, muscles and overall quality of life.
Testosterone always plays a vital role in building and maintains muscle mass which is why men should work so hard to optimize their body but this vital sex hormone is so much more necessary than just bulking up. Testosterone is a critical biological element that all men need in order to stay healthy and vibrant.
Generally, people who are overweight tend to have low testosterone levels and to boost your testosterone levels you have to ditch extra pounds from your body in a healthy way i.e.
- Avoid starving your body just like overeating; starvation leads a negative impact on your testosterone levels.
- Try to limit the intake of sugar as it’s the main culprit behind the obesity which is nearly present in all processed food and as well as in drinks and fruits.
- Also try to avoid refined carbs which are present in bread, cereals, and snakes, this also leads to an increase in insulin levels and weight gain.
Opt for High-Intensity Workouts:
Short and intense exercises had been proven to have a great impact in boosting testosterone levels naturally. As a Good example of intense workouts include weight-lifting and cardio exercises.
Always keep in mind that longer workouts are not efficient. On the contrary, exercising for more than an hour may result in a spike in cortisol levels and also decrease testosterone levels.
Get enough Zinc:
Zinc intake is very crucial for boosting testosterone levels. It’s like a deficiency in the diet which results in decreased testosterone levels.
Some of the natural zinc-rich food sources are:
- Raw milk
- Raw cheese
- Pumpkin seeds, flax seeds, and mustard seeds
- Meats and seafood
Eat Plenty of Protein, fats, and carbs:
That’ true that carbs and fats besides protein play an essential role in managing testosterone levels. Eating a sufficient amount of protein is also a great help in boosting testosterone level as well as also helps in losing weight. Carbs, on the other hand, are required to maintain strength during training and exercising.
Here is a list of must-eat foods which are rich in healthy fats:
- Raw nuts
- Dark chocolate
- Organic olive oil and olives
- Organic coconut oil and coconuts
- Pastured egg yolk
- Grass-fed Meat
- Organic butter and cheese
With a well-balanced diet of carbs, fats, and protein can encourage your testosterone growth, appropriate amounts of food should be consumed and you should always avoid overeating.
Stress also contributes to the release of the hormone cortisol, which is responsible for decreasing the level of testosterone in your body. Always try to make a habit to get a daily dose of relaxation.
Some of the commonly practiced ways of calming down are:
- Going for a walk in the park
- Doing yoga or meditation
- Listening to music
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