So you want to increase your testosterone but don't want to rely on
drugs or supplements in today's video I will share with you five scientifically
proven methods to increase testosterone naturally in men so grab a pen a piece
of paper and let's get started number five get your Z's multiple studies have
shown that the quantity and quality of sleep you get every night will impact
your testosterone levels one study showed that sleeping only five hours a
night for a period of one week caused the decline in testosterone levels by
15% another study compared two groups of men
one group sleeping four hours per night and the other sleeping eight at the end
of the study the group of men who slept less how to less than half the
testosterone levels averaging 200 to 300 nanograms per deciliter compared to
their well rested counterparts who boasted tea levels of between 500 and
700 nanometer but sleep quantity isn't the only factor in boosting tea levels
the quality of your sleep is directly related to testosterone levels so how
can you get a better sleep focus on ensuring your sleep space is dark cool
and quiet and limit blue light exposure 30 minutes before bed as this can
suppress melatonin which is a hormone that signals to your body that it is
time to go to sleep number 4 limit alcohol intake for some
this may be easier said than done but if you want to increase your testosterone
levels you need to cut down your alcohol consumption you see when you consume
alcohol your body produces an enzyme called aroma taste aroma taste converts
testosterone estrogen which is absolutely the last thing you want when
trying to spike your testosterone levels now don't go pouring out all your
alcohol just yet because this process is dose dependent small quantities of
alcohol like a couple glasses of wine have been shown to only temporarily
decrease testosterone by seven percent but if you are truly committed to
keeping your tea levels high you should aim to cut out alcohol completely number
three stay hydrated most people know the importance of drinking water but
hardly any of them actually drink enough water to reap all of its benefits one of
these benefits is heightened testosterone multiple studies have shown
that even a mild dehydration which most people experience daily can lead to
raise cortisol levels and lower growth hormone secretion aka less testosterone
so how do you know if you're hydrated enough if you can produce five clear
urinations a day then you're more than likely good to go number two get it on
another way to increase your testosterone is to maintain sexual
activity in a study performed by men over 60 increased sexual activity
produced greater serum testosterone levels in the participants compared to
their sexually inactive counterparts while the reason for this increase is
not fully understood many people theorized then embodying the feelings of
power touch and success is enough to spike testosterone therefore if you want
to increase your testosterone naturally find a partner and get down to business
number one stress less if you want to keep your testosterone levels high you
must eliminate the stressors in your life when you become stressed you spike
your cortisol levels and this cortisol eats away are your free testosterone
levels inside your bloodstream while stressing less is easier said than done
meditating and exercise are both proven methods of stress reduction and trigger
dopamine secretion that will make you feel amazing so there you have it five
scientifically proven methods to increase testosterone naturally in men
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