How to increase testosterone levels in the body

2023 Author: Katelyn Chandter | [email protected]. Last modified: 2023-05-21 13:08

How to increase testosterone levels, which allows you to build muscle, burn fat, increase stamina, and increase sex drive?

Lift weights

According to a study by Baylor University (USA), testosterone levels are highest within 48 hours of strength training. The heavier weights you work, the higher your testosterone is raised, so focus on core exercises like squats, bench presses, and low block deadlifts using heavy weights.

Watch football (and show this article to your girlfriend *)

Men watching their favorite sports team experience the same spike in testosterone as if they were running around the field with the ball. This was confirmed by a study conducted at the University of Utah (USA). Testosterone levels increase by 20% if your favorite team wins, and drops by the same percentage if you lose.

Eat good fats

By “good,” we mean monounsaturated and omega-3 fats, which can be found in avocados, fish, and peanuts. A study published in the Journal of Applied Physiology found that men consuming the recommended amounts of these foods had the highest testosterone levels.

Eat your eggs

Eggs raise HDL (good) cholesterol, which is essential for testosterone production. They are also rich in protein and zinc.

Don't overtrain

Excessive exercise increases the stress hormone cortisol, which interferes with testosterone and breaks down muscles. Researchers at the University of North Carolina found that overtraining can lower cortisol levels by 40%!

Sleep enough

Poor sleep, or less than 7 hours a night, can lower testosterone levels by 30% and reduce the amount of growth hormone, a hormone needed for new muscle growth.

Swallow the cabbage

Cabbage contains a phytochemical that, according to a study at Rockefeller University Hospital in New York, increases testosterone levels. The same substance reduces the amount of the female sex hormone estrogen in men by 50%.

Tie up with alcohol

Numerous studies have proven that alcohol reduces testosterone levels for up to 24 hours. It also increases cortisol levels and decreases the amount of growth hormone.

Eat more seeds

Sure, you can feel like a bird in a feeder, but seeds are rich in vitamin E and zinc, which cause testosterone levels to rise. They also contain healthy protein and monounsaturated fats.

Take some sun

15-20 minutes in the sun can boost testosterone levels by 120%, doctors at Boston City Hospital say. Researchers also say testosterone can increase by as much as 200% if you expose your genitals to the sun. Just experiment with such a tan in the country, and not in public places!