In men, testosterone is a primary hormone but women also have a small amount. The testicles and the ovaries produce this steroid hormone. The adrenals also release some. Puberty is a time of physical changes in boys, such as increased muscle mass, a deeper voice, and hair growth. However, optimal levels are also important throughout adulthood and even during old age.
Having healthy levels is important for so many things in life, including general health and disease risk. Further, Alpha Hormones can increase muscle mass and vitality in only a few weeks by increasing your testosterone levels. Furthermore, it plays a significant role in female health and sexual well-being. As men and women age, they must maintain healthy levels.
These five methods will help you boost testosterone levels naturally.
1. Consume a balanced diet
The irregular and inconsistent diet of those with low testosterone levels can lead to obesity problems. Hormones such as testosterone are directly affected by what you eat. You only need to balance the things, and you don’t have to follow much. A diet full of whole foods is best, with a balance of proteins, fats, and carbs. It can optimize both long-term health and hormone levels.
Foods that increase testosterone include fat fish, egg yolks, oysters, shellfish, beef, avocado, ginger, onions, pomegranate seeds, beans, and leafy green vegetables. Eating a balanced diet that keeps all hormones in the body in balance is the best way to maintain long-term health. It doesn’t matter what type of ingredient you use; as long as you maintain these categories, your levels should be fine.
2. Exercising and lifting weights – Especially Testosterone
You can healthily increase your levels by doing things like powerlifting, cardio, bodybuilding, and running. According to a large review study, people who exercise regularly have higher testosterone levels. It is also found that exercising increases fitness and reaction time in older adults. According to new research, increased physical activity is even more beneficial for increasing levels in obese men than a weight loss diet.
Strength training, such as weightlifting, boosts both short- and long-term testosterone. High-intensity interval training ((HIIT) can also be effective, although all types of exercise should provide some benefit.
3. Sleep is essential
As important as eating a balanced diet and exercising is getting good sleep. One study found that sleeping only 5 hours per night led to a 15% reduction in levels. In a long-term study, those who slept only four hours per night had borderline deficient levels. Other long-term studies support it. According to one study, on average, testosterone levels rise 15% higher for every additional hour of sleep you get. Research suggests that around 7–10 hours of sleep per night is best for long-term health and testosterone levels.
4. Reduce cortisol levels and stress
According to research, stress can elevate levels of the hormone cortisol and lead to a reduction in testosterone. As one hormone rises, the other drops.
Stress and high cortisol may also increase food intake, weight gain, and fat storage around your organs. It can negatively impact testosterone levels. Reduce repetitive stressful situations in your life for optimal health and hormone levels. Consider a diet rich in whole foods, regular exercise, good sleep, laughter, and a balanced lifestyle, all of which can reduce stress and improve your health.
5. Take Vitamin D supplements or get some sun
Vitamin D has become one of the most popular vitamins in the world. It was found to have various health benefits, and it may also boost testosterone naturally. The deficiency of Vitamin D affects nearly half of the US population and has suboptimal levels even more. Taking around (3,000 IU) of vitamin D3 per day for one year increased testosterone levels by 25%. Combining vitamin D and calcium also reduced the risk of falling in the elderly. Try to get around 3,000 IU of vitamin D3 daily or get regular sunlight exposure to boost testosterone.