How men increase there testosterone

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Men need testosterone to thrive in life, this isn’t a secret, it increases your energy levels, it increases muscle mass and strength, it increases alertness and a whole load of other benefits, so with that in mind it’s shocking seeing that men have lower testosterone than ever before, with reports saying how this is the lowest testosterone men have ever had in history and how 50-year-old men have more testostrone than young men. So with the benefits of high testosterone, and the lack of it in modern men, I have complied several effective methods to boost this important hormone. At the end of the day, Testosterone plays a key role in men's health, from libido and fertility to bone health and mental well-being and these things play a crucial role in a man’s quality of life, so with that in mind, let’s start with one of the most effective ways to increase testosterone levels is through proper diet and nutrition.

Foods high in zinc, magnesium, vitamin D and healthy fats such as olive oil, avocados and fish all provide essential nutrients needed to produce testosterone. Getting protein from lean sources like chicken, or turkey is also important as well as Limiting processed foods and reducing sugar intake will all have a positive effect on hormone levels and testosterone as a whole, Studies on diets and testosterone found that men on high-fat diets getting protein and nutrients in them had testosterone levels that were about 60 points higher, on average, than men on low-fat diets, soin simple terms, just eat better food, it doesn’t take a genius to know the difference between good and bad food so just make the right choice consistently and your testosterone will increase.

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Exercise is another important factor in maintaining optimal testosterone levels. Strength training and High-Intensity Interval Training have been proven to boost testosterone production due to the release of hormones during these activities. Now this might sound obvious but this needs to be said considering that obesity is growing and becoming normalized, I mean Nearly 1 in 3 adults are overweight. And More than 1 billion people worldwide are obese with 650 million of them being adults, 340 million of them being adolescents and 39 million of them being children. Now granted some of this is because of disease or rare cases but there’s no way 1 billion people have a disability or a rare disease that makes them obese,

Additionally, research has found that just 20 minutes of moderate-intensity exercise three times a week can significantly raise testosterone levels in males.

That is so crucial because it shows how you can just do the bare minimum and still get results.

In addition to exercise and diet, lifestyle factors such as getting enough sleep, and managing stress levels will increase testosterone, this makes sense because testosterone is produced when we sleep so lacking sleep or stressing out will obviously and dramatically decrease testosterone.

With all of this in mind, Aiming for at least seven hours of restful sleep each night will not only benefit your physical health but it will help regulate your hormones as well. the best way I found to sleep like a bird is to Incorporate relaxation techniques when I’m about to sleep, such as dimming the lights, meditating and journaling so try those if you have been having trouble sleeping.

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And the key thing to do to increase your testosterone after everything we’ve said so far is to avoid negative influences to ruin your testosterone in the first place such as fast food, bad sleep, or over stressing. This is obvious, even if you do the stuff I said earlier, they won’t have as much of an effect if your doing these negative influences to plummet your testosterone in the first place, so if your doing anything that’s negatively increasing your testosterone, get it out of your life.

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Look at the end of the humble day, taking care of yourself through healthy habits like eating a diet rich in essential vitamins and minerals combined with regular exercise and plenty of rest will undoubtedly and I mean undoubtedly increase your testosterone levels and overall will help keep your hormones balanced and functioning as intended. allowing you to experience better overall health which means you’ll have a better lifespan including increased energy, improved moods and enhanced libido and who man doesn’t want that right?

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~ Masculine Virtue

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