HOW TO BOOST YOUR TESTOSTERONE NATURALLY & WHICH FOODS INCREASE TESTOSTERONE THE MOST

First of all let's see what is the testosterone :

The Testosterone is a steroid hormone which belongs to the group of the androgen . In mammals , testosterone is secreted by male testes and female ovaries , although small amounts are secreted by other glands , such as the adrenal glands. In both sexes, testosterone plays a key role in certain health and sexual behavior. It is responsible, among other things, for enhancing *libido , for increased energy and for the production of red blood cells.

*The libido (or sex drive) are general sexual drive of the individual or the desire for sexual activity. Libido is affected by biological, psychological and social factors. Biologically, sex hormones and related neurotransmitters regulate libido in humans. Social factors, such as work and family, and internal psychological factors, such as personality and stress, can affect libido. Libido can also be affected by medical conditions, medications, lifestyles and relationships and age (eg. adolescence)

Natural Ways to Boost Your Testosterone

Number one on the list and based on evidence is :

1. Lifting Weights Regular/ Exercise

Regular weight training, exercise is one of the most effective ways to prevent many lifestyle-related diseases. Also it can boost your testosterone. A study found that people who exercised regularly had higher testosterone levels. In the elderly, exercise increases testosterone levels.

Other research in obese men suggests that increased physical activity and calorie restriction can increase serum testosterone levels . Also the regular exercise was even more beneficial than a weight loss diet for increasing testosterone levels.

Resistance training, such as strength training or weight training, is the best way of exercise to boost your testosterone level.

Also high intensity interval exercise (IE) might produce a more pronounced turnover of free testosterone by androgen sensitive tissue than the steadystate endurance exercise (SSE) form of exercise.

Sources : 1 / 2

2. Maintain a balanced diet Protein,Carb,Fats

You must pay attention to your long-term calorie intake and diet strategy.

Research has long shown that eating well is essential to maintaining testosterone levels and overall health condition. According to one report in the Journal of Neuroinflammation (JON), low testosterone levels and being overweight may contribute to a variety of inflammatory conditions and impaired neurological function.

The best diets are ones that include mostly whole foods and offer a healthful balance of fats, carbohydrates, and proteins. Eating a healthful and nutritious diet can keep all hormones levels in the body balanced and promote optimal long-term health. A good diet could be the mediterranean diet. Mediterranean diet is a way of eating based on traditional cuisine of countries. It is typically high in vegetables,fruits,whole grains,beans,nuts and seeds, and olive oil.

Eating enough protein can help maintain healthy levels and aid in fat loss, which is also associated with your testosterone.

Carb intake also plays a role, with research showing carbs can help optimize testosterone levels during resistance training.

Fats are also beneficial for testosterone and health.

For example Olive Oil is the primary source of added fat, it provided monounsaturated fat which has been found to lower total cholesterol and low-density lipoprotein (LDL - 'bad' cholesterol).

3. Stress reduction and Cortisol Levels

Long-term and chronic stress is dangerous and can lead to many problems in the body. Unnatural elevations in cortisol can quickly reduce testosterone. These hormones work in a seesaw-like manner: as one goes up, the other comes down.

Don't forget that if your cortisol level goes up can also increase food intake, weight gain and the storage of harmful body fat around your organs.

Question : How to minimize my stress and cortisol?

The best way to minimize stress and C level is :

1) Keep your diet in check.

2) Quality Sleep.

3) Regular exercise as we said above.

4) Healthy and balanced lifestyle

all of which can reduce stress and improve your life health and your testosterone level

4. Vitamins and supplements

One study published in the Journal of Hormone and Metabolic Research found that taking vitamin D supplements might correct a deficiency and even contribute to increased testosterone levels. Vitamin D is quickly becoming one of the worlds most popular vitamins.

Research has shown that it has various health benefits, and may also work as a natural testosterone booster.

To boost testosterone and reap the other benefits of vitamin D you can at least 15-20 minutes of direct sunshine each day can also keep vitamin D levels managed.

ZMA

is a natural mineral supplement made up of zinc, magnesium aspartate, and vitamin B6. Zinc supports your immune system and muscles. Magnesium plays a role in metabolism and muscle health and helps manage sleep. B6 may boost energy.

Something you should avoid is..

5. Avoid alcohol abuse

Abuse of alcohol has been linked to lower testosterone.According to the National Institute of Alcohol Abuse and Alcoholism, alcohol use affects the glands and hormones involved in male reproductive health.

Further, alcohol can cause low testosterone levels due to the effects it has on the body, including causing hormonal reactions and cell damage.

6. Natural Testo Booster

To be honest I wasn't sure about that BUT..

But one study i found shows that the effects of this herb called

'ashwagandha' tested on infertile men and found a 17% increase in testosterone levels a 167% increase in sperm count, 53% increase in semen volume and 57% increase in sperm motility. Also in men with good condition and healthy 'ashwagandha' increased levels by 15%. Another study found that it lowered cortisol by around 25%, which may also aid T levels. Study reports that ashwagandha supplementation is associated with significant increases in muscle mass and strength and suggests that 'ashwagandha' supplementation may be useful in conjunction with a resistance training program.

Ashwagandha research: 1 , 2 , 3

*Here I want to say that If you have healthy testosterone function and normal levels, it is unclear whether you will benefit much from these supplements (testo boosters).

WHICH FOODS INCREASE TESTOSTERONE THE MOST?

You can Add Zing to Your Meals

Onions one of the benefits is that, there is an evidence that onion extracts (e.g., aqueous extract ~30 mg day−1) enhances testosterone production in males. However, this effect requires further approval in humans, mainly by conducting clinical trials.

Also onion and garlic they help you make more and better sperm.

Both raise levels of a hormone that triggers your body to make testosterone. And both have high levels of natural plant chemical called flavonoids.

Onion research: 1

Oysters

They have almost five times your recommended daily dose of zinc, this mineral helps your body make testosterone.

Lean beef, chicken, fish, and eggs are some of your options.

Tofu, nuts, and seeds have protein, too. Try to get about 5 to 6 ounces per day, although the ideal amount for you depends on your age, sex, and how active you are and what's your goal. When you don't eat enough of these foods, your body makes more of a substance that binds with testosterone, leaving you with less T available to do its job.

The most popular I could say is to add fatty kinds like lake trout, salmon, tuna,mackerel,sardines and herring because they are rich with vitamin D and rich in omega 3 in that you didn't know Omega 3 also help decrease triglycerides, reduce blood clotting and decrease the risk of stroke and heart failure. It's a natural testosterone booster because it plays a crucial role in hormone production.

As we said above magnesium is very important and you have to add it in your diet because the minerals blocks a protein from binding with testosterone. So the result is..more of the usable man stuff floating around in your blood.

Without it magnesium your muscles can't move the way they're supposed to. Your nerves won't send and receive messages. Magnesium also keeps your heart rhythm steady, blood sugar levels balanced, and your joint cartilage healthy. It helps your body make protein, bone, and DNA.

Here I wanna say that if you have certain conditions, such as:

Heart block
Kidney failure
Bowel obstruction
Myasthenia gravis

DO NOT use magnesium supplement.

Which foods contain magnesium;

Swiss chard
Edamame
Tamarind
Potato with skin
Okra
Spinach is packed with magnesium.
Almonds, cashews, and peanuts are good sources, too.

Pomegranate

Is a very good fruit with many benefits. One of them is that, It lowers levels of stress hormones, such as cortisol, which helps raise levels of sex hormones including testosterone. And it can lower your blood pressure and put you in a better and more productive mood.

Even the small things matter.

You can change saturated fats for healthier ones such as olive oil, avocado, and nuts.

Conclusion:

Focus on improving your general health. Many of the tips mentioned above are key components of a healthy lifestyle. There’s no guaranteed fix because everyone is different but if you're willing to try everything take the right steps and set down your goals step by step day by day you will start to see progress.

Also if you're overweight (obese) you have to lose excess weight. Carrying extra weight is associated with infertility. If your nutritionist, doctor suspects that weight may be linked to your infertility, discuss weight loss as one of your health goals.

People can boost testosterone naturally through diet and exercise, or in some cases, through supplementation.

Therefore, everyone should take the necessary lifestyle steps to optimize T levels. With consistency you will improve your health condition and body at the same period of time.