Testosterone is the main male sex hormone, of which women also have small amounts. It is a steroid hormone produced in the man's testicles and in the woman's ovaries. The adrenal glands also produce small amounts. During puberty in boys, testosterone is one of the main drivers of physical changes such as more muscle, the beard in the throat and hair growth. However, maintaining optimal testosterone levels is also important later in life. In adults, healthy values are important for overall health, risk of disease, body composition, sexual function and much more. In addition, elevated testosterone levels can cause rapid increases in muscle mass in just a few weeks. Remarkably, it also plays an important role in female health and sexual well-being. Overall, studies indicate that both sexes need to maintain healthy testosterone levels, especially with age. Here are eight proven ways to increase testosterone levels naturally. 1. Exercise and weight lifting Exercise is one of the most effective ways to prevent lifestyle-related illnesses. In addition, it can increase your testosterone level. A large review study found that people who exercised regularly had higher testosterone levels. In the elderly, exercise increased testosterone levels, fitness and reaction speed. New research in obese men shows that more physical exercise was more beneficial for testosterone levels than diet for weight loss. Strength training, such as lifting weights, is the best way to increase testosterone in both the long and short term. High-intensity exercise can also be very effective, although all types of exercise work to some extent. Taking caffeine and creatine monohydrate supplements can increase testosterone levels even further when combined with an exercise program. 2. Eat proteins, fats and carbohydrates What you eat has a major impact on both your testosterone and other hormone levels. It is therefore advisable to pay attention to your calorie intake and diet. Typically dieting or overeating can disrupt your testosterone levels. Eating enough protein can maintain healthy levels and play a role in fat burning, which is also linked to your testosterone. Carbohydrates also play a role in this. Research has shown that they optimize testosterone levels during strength training. Research shows that enough good fats are also beneficial for testosterone and health. A diet based on mostly pure food is the most recommended, with a good variety of fats, proteins and carbohydrates. This can optimize hormone levels and long-term health. 3. Minimize stress and cortisol Research always highlights the dangers of long-term stress, which can increase levels of the hormone cortisol. Unnatural increases in cortisol can cause testosterone levels to drop quickly. These hormones work like a zigzag: while one goes up, the other goes down. Stress and a lot of cortisol can increase food intake and cause weight gain and the storage of the harmful body fat around your organs. These changes in turn negatively affect your testosterone levels. For optimal health and hormone levels, it is advisable to avoid repetitive stressful situations in your life. Focus on a diet with pure nutrition, regular exercise, a good night's sleep, a balanced lifestyle and fun. All of this can contribute to less stress, better health and good testosterone levels. 4. Get in the sun or take a vitamin D supplement Vitamin D has rapidly become one of the most popular vitamins worldwide. Research has shown that it has several health benefits and can naturally increase testosterone. However, half of the population (US) is deficient in vitamin D, and even a higher percentage does not have optimal amounts. A 12-month study found that supplementing with 3000 IU vitamin D3 supplements daily can increase testosterone levels by 25 percent. In the elderly, vitamin D and calcium can also optimize testosterone levels, leading to a reduced risk of falls. To increase testosterone levels and enjoy the benefits of vitamin D, try getting regular sunlight or taking 3000 IU of vitamin D3 supplements daily.
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