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5 Proven Ways to Boost Your Testosterone Levels Naturally

If you don’t know, testosterone is the primary male sex hormone. Yet women have little of it. Actually, this steroid hormone is in the ovaries of women and testicles of men. In addition, your adrenal glands make a little bit of it too. You should have optimal levels of this hormone during your adulthood as well as old age. They are important for sexual function, body composition, disease risk and general health. Let’s talk about a few proven ways to increase your testosterone levels naturally.

1. Exercise Daily

First, if you exercise regularly, it can help you prevent many lifestyle-related diseases. Plus, it can boost your testosterone. According to a study, people who exercise on a regular basis experience better sexual performance. Similarly, in older adults, it can increase their fitness levels and reaction time.

Weight lifting is an ideal type of exercise for boosting testosterone levels in the short and long term. In addition, high intensity exercises can be quite effective. If you take creatine monohydrate and caffeine in the form of supplements, you can experience even better results.

2. Eat Protein, Carbs, and Fat

The foods you eat make a big impact on your hormone levels. So, you need to consider your long-term calorie intake and adjust your diet accordingly. But if you eat too much or go on a diet, it can disrupt your hormone levels.

So, what you need to do is eat a moderate amount of protein to lose weight. Carbohydrate intake should also be on a limit as it can balance your hormone levels. In addition, fat intake also plays an important role.

3. Minimize Cortisol and Stress Levels

According to many research studies, long-term stress can increase your cortisol levels, a stress hormone. If you have too much stress, it can have a negative impact on your testosterone levels. When you are under stress, you gain a lot of weight and store body fat around different organs of your body. So, you should try your best to get control over your stress.

4. Take Vitamin D Supplements or Get Some Sun

Vitamin D offers many health benefits. And it can also work as a natural hormone booster. According to statistics, almost 50% of the American population does not get enough of this vitamin. A research study found that daily consumption of vitamin D3 (3,000 IU) can increase your hormone level by about 25%.

Another alternative is to get a few minutes of exposure to the sun, especially before noon.

5. Get Plenty of Sleep

If you want to stay healthy, getting enough sleep is of utmost importance to you. The reason is that lack of sleep can negatively affect your hormone levels. According to a study, only 5 hours of sleep per night can reduce your testosterone level by 15%.

In short, this was a description of 5 natural ways to boost testosterone levels in a natural way. Hope this helps.

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