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how to boost testosterone naturally
testosterone known as the male sex
hormone has important functions in men's
overall health and well-being aside from
being responsible for male sexual
characteristics like sex drive and sperm
production it also plays a role in
maintaining muscle mass fat distribution
in proper bone density here are some
tips on how to boost testosterone
naturally without the expensive
supplements that come with dubious
health claims or unpleasant side effects
one catch up on your Z's though get a
good night's sleep may seem like
something your mom would say scientific
findings have shown that sleep
deprivation can have a negative impact
on men's testosterone levels even just a
week of reduced sleep can significantly
lower t levels the more sleep you get
the better your body can produce
testosterone the amount of sleep healthy
adults need may vary but the usual
recommended amount is seven to nine
hours of shut-eye to optimize
testosterone production - don't go
low-fat dietary fat isn't all bad unlike
what we have been conventionally told
studies have now found that a diet
containing ample amounts of saturated
and monounsaturated fats can increase
testosterone levels if you want to
optimize your testosterone production
naturally increasing your intake of
foods rich in these fats will do you
good some great pics are almonds and
other nuts avocados oils like olive and
coconut red meats egg yolks and cheese 3
however don't let the fat get to your
midsection the way diet rich in good
fats is essential to boosting your t
levels you still should lose any excess
body weight if you do have it overweight
men tend to have lower testosterone
levels since excess fat usually
stimulates estrogen secretion estrogen
serves to
counteract the effects of testosterone
so this is not a great way to go about
raising your tea levels to help you lose
some weight the next step might help for
get your workout on exercise increases
testosterone levels and it also makes
you feel better and more energized high
intensity weight training is preferred
to boost tea levels significantly the
principle here is that the more you
stimulate your muscles the more
testosterone your body secretes
multi-joint exercises which engage more
of your muscle mass of various body
parts are advisable among these are
bench presses deadlifts and squats also
stick to a regular exercise regimen
about 40 minutes to an hour 4 to 5 times
a week to ensure a consistent effect on
testosterone levels 5 make sure you get
enough zinc this element plays an
important role in testosterone
production in the good news is you can
easily get it from your diet foods rich
in zinc include oysters crab lobsters
spinach nuts beans avocados and whole
grains you can also take supplements
though this may be unnecessary unless
you were diagnosed with the zinc
deficiency 6 shun sugar sugar and sugar
Laden foods aren't only bad for your
health
but there are also bad for your tea
levels sugar can lower blood
testosterone levels by almost 25% which
means any sugar Laden snack can easily
dampen testosterone release stay away
from pastries soda sweetened fruit
juices and other sugary foodstuff choose
healthier alternatives to snack on
instead like some nuts 7 make sure you
get some sunshine the sunshine vitamin
or vitamin D helps the body produce
testosterone currently many people have
a high chance of being deficient in
vitamin D since most of our time is
spent indoors the Sun is necessary to
activate the production of vitamin D
trying to open up a window by your
office tape
or get some morning sunshine before
going to work or go outside during work
breaks if you think you might still be
deficient a vitamin d3 supplement may
help now that you know how to boost
testosterone naturally you shouldn't
have a problem putting these simple
steps into action incorporate the
earlier mention foods into your diet
sleep well and create an exercise
regimen that works for you to be well on
your way to achieving high testosterone
levels
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