Easy Tips to boost your testosterone levels naturally.

How can one enhance testosterone production in your body?

As having optimal levels of testosterone in the body helps,

  • Body development through puberty.
  • Sperm creation and development.
  • Building of muscles and bones.
  • Sex drive and libido.
  • Good mood and focus

due to the kind of lifestyle most people live by today, it has made a drastic effect on the amount of testosterone in males, if you compared men in the 90s they used to have an average of 650–800ng/dl of testosterone which has dropped to 30–450 today, call it stress or poor diet or sedentary lifestyle, men today have less amount of testosterone that what man use to have.
Therefore in this post, I will discuss that how one enhances and optimize their testosterone levels naturally by adding some easy lifestyle changes.

1.Eat a good amount of healthy fats(Fats are the particular nutrient that synthesizes in the production of sex hormones inside males and females, and testosterone is no special.
Thus keep a check and make sure that your diet is filled with an adequate amount of healthy fats in order to improve your body's hormone production.

Some Good fats that one can add are Desi Ghee(Clarified Butter), Dry fruits(Almonds, walnuts, cashew), Seeds, Coconut oil, Extra Virgin olive oil, Homemade butter, egg yolks, and full-fat milk
These are some great sources of healthy fats that you can add to your diet, the key to add fats is to have them in moderation, and in sync with your body requirements.
Don’t overdo it.
Now you may also that why a low-fat diet leads to hair fall and bad skin, it's the fats that nourished your skin and help the body to absorb fat-soluble vitamins like vitamin A, D, E, K

2.Eat a balanced diet(By a balanced diet, I mean your diet should be comprised of all the essential nutrients such as protein, carbohydrates, fats, and essential vitamins and minerals. As every nutrient has its role to function in the human body, hence ensure that you are having a balanced and nutritious diet.

Add fruits, fresh vegetables, protein, carbohydrates, and water.

3.Weight lifting(Weight lifting has been proven in all of the studies that it helps to boost testosterone levels in the male body, as the human body is challenged while lifting weights, which leads to more secretion of testosterone in your body.

Especially the old school and basic exercises like squats, deadlifts, bench press, pushups, and pullups,
Try to add these exercises to your routine and move your body, trust me you will unlock the best of your potential once you start lifting weights.

4.Good Amount of sleep and recovery
Your body tends to repair itself when you are in the deep state of rest, from hormonal production to muscle building to fat loss to every major thing, which happens when you are in the deep state of rest.
Thus prioritize your sleep and aim for a good 7hr quality sleep, to improve your sleep listen to some music before bed or go for a long walk

5.Manage your stress
Exessive stress increases the production of a hormone called cortisol in the body which reduces the amount of testosterone, thus try to mage your stress levels and be happy.
Cortisol is important for human beings but having elevated levels of cortisol can mess up with your performance and fitness goals, hence try to manage your stress and be happy.

6.Add Ashwagandha in milk before bed
Now, this is one of the best old proven things that you can add to boost your testosterone, ashwagandha is an ancient ayurvedic herb that has been a part of the culture for men to boost testosterone, reduce stress and calm the mind.

Thus the best thing that you do to get the benefits of ashwagandha is to add some good organic ashwagandha in hot milk with some almonds or cashew before bed.

and you will feel the good benefits within weeks.

7.Don't overdo on alcohol and smoking

8.Reduce your body weight and fat if you are obese.

9. Be consistent with the process

Remember never to listen to any other person or article promoting any kind of testosterone booster and telling you that after this certain age your body starts to produce less of it, but to listen to your body and inner gut as to boost the sale of any product these companies can run a big campaign to sell you anything.

We are not far from that day that some companies will come and say to replace your parents as well.

Therefore see any symptom that you are facing and then try to reach any professional health practitioner or you can read my blogs as well >:<

But yes definitely you can include the above-described steps as it is natural and will lead to lifting health of your body.

I Hope this answer adds value to your life!

Thanks For Reading!!!

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Fitness Writer , Top Writer in Health and Nutrition on Quora. Just using this Medium for the same of spreading correct knowledge in fitness.

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Rohan Monga

Rohan Monga

Fitness Writer , Top Writer in Health and Nutrition on Quora. Just using this Medium for the same of spreading correct knowledge in fitness.

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