Natural Ways to Increase Testosterone Hormone.
What is the natural way to increase testosterone which is very important for muscle development?
The hormone testosterone seems familiar to you fans and lovers of fitness.
In addition to helping improve muscle development, the hormone testosterone is also important for preventing bone loss or osteoporosis. In fact, some sources say if this hormone also plays a role in the rejuvenation of blood vessels.
However, testosterone production will decrease with age.
Even so, that does not mean you can not keep your testosterone levels safe.
In addition to supplementation that is already available on the market, you can also use other natural methods. Here are some natural ways to increase testosterone in your body.
1. Natural Ways to Increase Testosterone Hormones by Eating Fatty Foods
Maybe some of you are still in contradiction in this way.
Some of them assume that fat intake can actually interfere with the muscle formation program.
It can be called like that, but with a note, if you consume fat ‘brutally’. The point is to eat all kinds of fatty foods, including fried foods.
This is what is wrong.
Not all fats are ‘bad’ for your diet program. Likewise in terms of stimulating the production of the hormone testosterone.
One of the best ways to increase your testosterone levels naturally is to increase fat intake in your diet.
Even so, not all fat you must consume. But you must be wise in choosing the type of fat.
Types of fat such as trans fat really need to be avoided.
To increase the hormone testosterone, you can consume sources of saturated fat ( saturated fat ) and unsaturated ( unsaturated fat ).
For saturated fat, you can consume it from red meat, eggs, or coconut oil.
As for unsaturated fats, you can consume foods such as nuts, almonds, avocados, or olive oil.
From some studies, it is recommended to consume foods from good fats to help increase the hormone testosterone.
But the important thing to do is to continue to monitor your fat intake because an increase in fat intake will also cause an increase in cholesterol intake.
Before going far about it, then if your cholesterol level is high before, it will be very good if you consult with your doctor before deciding to increase your fat intake.
Of course, this is one of the natural ways to increase testosterone which is very easy for you to do.
2. By Trimming Excess Body Fat Levels
Another natural way to increase testosterone is to reduce body fat levels.
There have been many studies that say that a high level of body fat can cause the hormone testosterone to decrease or lower.
Thus it can be said that the lower the fat content in the body, the higher your testosterone levels.
But, keep in mind that to reduce body fat, you need to eat food in a calorie deficit. And this can also potentially shrink muscle.
To prevent this from happening, you must do what will be in the third point.
3. Practicing Weightlifting
Yes, lifting weights or weight training is highly recommended for those of you who want to form a more muscular and ideal body.
And of course, weight training will also help prevent muscle shrinkage if balanced with adequate nutrition.
And the good news is that according to research results, lifting weights is the main way to help increase your testosterone.
Still, according to research, the highest production of testosterone is 48 hours after weight training.
For this reason, the more you delay putting on weight training, the lower your production of the hormone testosterone.
Conversely, if it is routine for weight training, testosterone production will increase. Not only that, but overall body health will also improve.
4. Get rid of Alcoholic Beverages
Indeed this habit is very bad for overall body health, not least in terms of the production of the hormone testosterone.
The study results show that alcohol consumption can reduce body testosterone levels for 24 hours. Not enough, the production of growth hormone (growth hormone) production will also fall if accustomed to consuming this drink.
In addition, the hormone cortisol will increase which can actually cause stress. And according to research from the University of Texas in 2014 said, stress can interfere with the production of the hormone testosterone.
So in essence, it would be better to keep you away from the habit of consuming alcoholic drinks. Besides disrupting the production of the hormone testosterone which is important for you, it is also very detrimental to the health of your body.
5. Natural Ways to Increase Testosterone Hormone by Sleep?
The concept of sleeping more does not mean you spend all day just sleeping. NOT.
More sleep here means you get quality sleep.
That is, lack of sleep can affect your hormones in various ways, which in turn will also affect your testosterone production.
The recommended bedtime (at night) is around 7-8 hours.
However, you also have to pay attention to other aspects such as your diet and exercise program because the combination of the three is very good for your health.
Not to mention the body will produce growth hormones while sleeping, which in turn will help you to build more muscle mass.
6. Adding Creatine Intake
Another natural way to increase testosterone is to consume creatine-sourced foods.
By consuming creatine food sources such as red meat, will be able to help increase testosterone up to 20-25%.
Surely it would be very good if you add intake of creatine in the form of supplements that are widely available. For creatine supplements, you are advised to consume 5-10 grams per day.
How, can this article on how to naturally increase testosterone help you? Don’t forget to give your comment below