Not many of us know that the average 100-year-old Okinowan male has higher levels of testosterone than an average male who is merely 30 years old. These days, low testosterone in males is growing so fast. This issue is not limited to men only. Healthy ladies make up to 300 micrograms of testosterone in their ovaries & adrenal glands each day. Like men, ladies with low testosterone levels usually experience chronic a stunt in their libido fatigue, & a decreased sense of well-being. Hence, everybody needs to keep its level on track! Maintaining the right level of this hormone is also very tricky. Low testosterone in men has particularly become the main health issue today. These are few simple & best strategies that act as testosterone booster & must be opted by all:
1):- Intermittent Fasting: The very first of the natural testosterone boosters is intermittent fasting. It basically means one has to skip breakfast, & he has to eat his meals closer together. He has to eat three meals each day: one at noon, one at 2:30 p.m. & his last meal around 6 p.m. That lets his organs to rest well, particularly his liver, which is very crucial for naturally balancing hormones, particularly testosterone. One of the biggest advantages of it is, it has been shown to enhance testosterone by nearly 200 % or even up to 400 %. Furthermore, a study conducted the University of Virginia Medical School has noted that growth hormone levels increased up to 2,000 % over the baseline in men who ate almost no calories for 24 hours, & growth hormone levels are actually correlated with testosterone.
2):- Heavy Weight Training + Interval Training: If one desires to naturally increase his testosterone then combining weight training with high-intensity interval training ( HIIT )workouts. One must go to the gym at least four days a week, ideally at least five days a week, & lift heavy weights. Lifting some heavy weights 6 to 12 reps with larger muscle groups such as one’s quadriceps, hamstrings, back, shoulders & chest is going to aid his body pack on the maximum amount of muscle. Particularly, lifting at least 20 minutes up to as long as an hour or so can be much beneficial in boosting low testosterone levels. Research by Ball State University has found that “strength training induces growth hormone & testosterone release.” Another study done by University of Nebraska Medical Center has found the acute influence of weight lifting on serum testosterone levels. Their results concluded that even very moderate weight lifting & light weightlifting increased serum testosterone levels in all participants.
3):- Healthy Fats: the Third step is to add so much of healthy fats in the diet. Many men with low testosterone consume so much junk food & lots of carbohydrates. One has to get rid of those empty calories & load up on healthy fat. A research work published in the Journal of Steroid Biochemistry coined details about influences of diet on serum sex hormones in some healthy men. Their results showed that when men reduced their healthy fat intake, their serum concentrations of androstenedione, testosterone & free testosterone decreased too. This shows one can add low testosterone to the list of their low-fat diet risks.
4):- Liver Detox: Now next thing that acts as natural testosterone boosters scale is to embark on a liver toxins cleanser. One’s liver is so crucial to testosterone levels. When his liver does not function optimally, it influences his testosterone output. That is so as the liver holds an enzyme that actually conjugates the 17beta-hydroxyl group of testosterone. As per a study published in the Journal of Gastroenterology & Hepatology notes, “serum testosterone reduced in up to 90 % of men with cirrhosis, with levels falling as liver disease increased.” This clearly shows how important liver health is to one’s testosterone, & countless studies verify the influence of liver function on testosterone.
5):- Stress Reduction: Stress harms any person more than anything else. According to a 2010 study published in the journal Hormones & Behavior first suggested this when researchers clinically evaluated the “dual-hormone hypothesis” clinically. They discovered that when cortisol ( – hormone related to stress – ) in a person is elevated, testosterone responds by elevating too but soon after bottoms out at a much lower level than before cortisol kicked in! That means one needs to find ways to bust stress to keep his testosterone levels up.
6):- Get Quality Sleep: As per an article from the journal Current Opinion of Endocrinology, Diabetes & Obesity, getting sufficient sleep & at the right times are two of the very effective ways to raise testosterone. Lots of folks around 7 hours of sleep every night, which is good. But sleep in the chance of changing the lower level of testosterone to higher, sleep of 8 to 9 hours is recommended, that act as stress killer too.
7):- Moderate Sugar intake: Most of the people reduce their sugar intake. In reality, that is not right. It must be “moderate” not “zero”.