This is How I Doubled My Testosterone Levels. Men who are obese are much more likely to have a reduced level of testosterone. A high amount of this type of fat can lead to a higher production of aromatase, an enzyme that converts testosterone into estradiol.
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In a nutshell:
It`s one of the more frustrating symptoms, yes, but things like fatigue, increased body fat, reduced muscle mass, and irritability are also associated with low testosterone or low T. These natural tweaks such as managing stress and getting enough sleep can go a long way in increasing your T levels, and we will be talking a lot more about them and many others in this video. So, don`t go just yet, and keep a close eye on the natural ways to double your testosterone levels. A healthy diet benefits your T levels in two primary ways: 1) promoting weight loss and a healthy weight, and 2) reducing the risk of blood sugar spikes.
A healthy diet includes plenty of fruits and vegetables, moderate amounts of healthy fats and lean protein, and whole-grain carbohydrates. In addition, you may also consider incorporating more foods that are rich in nutrients that are essential for maintaining optimal testosterone levels.
Avocados: These tropical fruits are rich in healthy fat, which promotes healthy hormone levels. Plus, avocados have magnesium and boron, which can help with testosterone levels. Berries, cherries, and pomegranates: High in flavonoid antioxidants, these fruits can help shield testosterone-producing cells against damage, all the while increasing testosterone production. Selenium, in particular, helps enhance testosterone production.
Exercise is another great way of naturally boosting your testosterone. Exercise increases testosterone in two major ways. First off, specific forms of exercise can trigger the body to produce more testosterone. And second is that exercise helps build more muscle mass and decrease body fat.
Besides weightlifting, studies have discovered that HIIT workouts can greatly increase testosterone levels. Not only does HIIT training increase testosterone, but it also improves athletic conditioning and fat metabolism and boosts muscle strength. Training every day until exhaustion might seem to be the best way to boost your T levels, but it is not. Sure, it`s important to exercise hard, but it`s even more important to allow your body to rest and recover from all the damage brought by your rigorous workouts.
Did you know that vitamin D can contribute to increased testosterone levels? DHEA is a hormone that aids in testosterone production and other hormones that influence body composition. In a study on older men taking DHEA, it was found that DHEA supplements produced small but significant positive effects on body composition. Magnesium supplementation can also help, especially in regulating testosterone levels. You may also increase your magnesium intake through diet.
Magnesium-rich foods include dark leafy greens and whole grains. Lots of people are sleep deprived, another contributing factor to reduced T levels in men. Thus, it`s important to get more and better sleep to naturally increase your testosterone. Also, the body produces nearly all the testosterone it needs for the day while you`re sleeping.
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