This topic is important not only for men, but for women too. The main benefits of optimal testosterone levels are faster muscles growth and strength gains, positive mood, sex drive, lead to better health and bone density. There are people who inject testosterone to their body or take pills, but it can lead to a lot of negative effects. True time taking testosterone can lose all the benefits from optimal testosterone levels, so doing it naturaly is the better way! Here are the best ways to increase your testosterone levels:
1. Better diet
Your calorie intake of protein, carbs and fat should be devided properly. They should look like that, protein 30-40 %, carbs 35-40% and fats 20-30%. Make sure that the protein is from quality source, like fish, eggs and veal meat. Most of the time chicken and beef have a lot of negative hormones. It is important to eat whole eggs, because despite of the myth cholesterol in eggs will help with the produce of sex hormons and is not harmful for your health. For the most part carbs is better to be from vegetables and fruits, beans and lentils are good for you too. Try to not eat so much junk food. Healthy fats are important too. Тhey are rich in vitamins A, D, E and K. Read our article for healty fats. It is proven that intermittent fasting can be good for increasing testosterone levels too, read an article about it. (Part 1 and Part 2)
- Sleep and lifestyle
Sleeping enough is one of the most important things for good health. It will help a lot with your workout, strength, muscle gains and recovery too. It is proven that not sleeping well can decrease your testosterone. Read our article on this topic! You should avoid stress. Change your lifestyle and make it more peaceful.
You can increase you testosterone levels by working out. It is scienticaly proven that leafting heavy will have a positive effect on your hormones. Better do full body workouts 3 times a week. Over traing will do the opposite by producing stress hormones. Going for walks is good too, do not do long cardio becaouse it increases cortisol too. Try to have an intensity day in a week. This mean to do from 1 to 3 reps on a set and reach percent near your one rep max (90 – 100). Doing the main exercises for the body will be better too – deadlift, squat, bench press, military press etc.