Shilajeet increases testosterone levels

Increase Testosterone? We'll show you 7 proven ways

Testosterone is the most important male sex hormone, but women also have small amounts of it. It is a steroid hormone that is produced in the testes of men and in the ovaries of women and also in the adrenal glands and plays an important role in building muscle. So if you want to build muscle mass, you have to increase your testosterone.

The adrenal glands also produce small amounts. During boys' puberty, testosterone is one of the main drivers of physical changes such as muscle building, deeper voices, and hair growth.

However, an optimal level is also important in adulthood and even in old age.

In adults, healthy values ​​are important to overall health, disease risk, body composition, sexual function, and almost everything else.

In addition, an increase in your testosterone level can lead to a rapid increase in muscle mass and vitality within a few weeks.

Interestingly, it also plays an important role in women's health and sexual wellbeing.

The research is pretty conclusive: both sexes should make sure they have healthy testosterone levels, especially as they get older.

Here are 7 evidence-based ways to increase testosterone levels naturally.

Increase testosterone through exercise

Exercise is one of the most effective ways to prevent many lifestyle-related diseases. Interestingly, it can also increase your testosterone levels.

One large overview study found that people who exercised regularly had higher levels of testosterone. In the elderly, exercise increases testosterone levels, fitness, and reaction time.

Strength training and HIIT are ideal

Weight training like weight lifting is the best way to increase testosterone in the short and long term. Do you still need a training plan? Simply contact our staff at a cleverly fit gym near you. We are happy to help you achieve your fitness goal.

High-intensity interval training (HIIT) can also be very effective, although all types of exercise should work to some extent.

Taking caffeine and creatine monohydrate as a dietary supplement can lower your levels when combined with an exercise program.

What do we get out of it?

All forms of exercise can increase your testosterone levels. Weight lifting and intense interval training are most effective.

Eat protein, fat, and carbohydrates

What you eat has a huge impact on testosterone and other hormone levels. Therefore, you need to pay attention to long-term caloric intake and diet strategy.

Constant diet or overeating can upset your testosterone levels.

protein

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

carbohydrates

Carbohydrate intake also plays a role. Research has shown that carbohydrates can help optimize testosterone levels during strength training.

Fats

However, research shows that getting enough healthy fats is also beneficial for testosterone and health.

A diet that is primarily based on whole foods is best with a healthy balance of fat, protein, and carbohydrates. This can optimize both hormone levels and long-term health.

What do we get out of it?

Don't overeat or limit calories for too long. Try to eat balanced amounts of carbohydrates, fat, and protein.

Minimize stress and cortisol levels

Research always sheds light on the dangers of long-term stress, which can increase levels of the hormone cortisol

Unnatural increases in cortisol can quickly reduce testosterone. These hormones act like a seesaw: if one rises, the other falls and vice versa.

Stress and high cortisol can also increase food intake, weight gain, and the storage of harmful body fat around your organs. These changes, in turn, can negatively affect your testosterone levels.

For optimal health and hormone levels, you should try to reduce repetitive stressful situations in your life.

Focus on a diet that is based on whole foods, regular exercise, good sleep, laughter, and a balanced lifestyle. All of these can reduce stress and improve your health and testosterone levels

What do we get out of it?

High stress is bad for your long-term health and can lower your testosterone levels.

Increase testosterone through vitamin D.

Vitamin D is fast becoming one of the most popular vitamins in the world.

Research has shown that it has various health benefits and can also act as a natural testosterone booster.

Despite its importance, most people lack vitamin D and an even higher percentage have suboptimal levels.

A 12-month study found that supplementing with about 3,000 IU of vitamin D3 per day increased testosterone levels by about 25%.

To boost testosterone and get the other benefits of vitamin D, try regular sun exposure or take about 3,000 IU of vitamin D3 daily.

What do we get out of it?

Vitamin D3 supplements can increase testosterone levels, especially in the elderly and people with low levels of vitamin D in their blood.

Take vitamin and mineral supplements

Although the benefits of multivitamins are hotly debated, certain vitamins and minerals can be beneficial.

In one study, zinc and vitamin B supplements increased sperm quality by 74%. Zinc also increases testosterone in athletes and those who are zinc deficient.

Other studies also suggest that vitamins A, C, and E may play a role in your sex hormone and testosterone levels.

Of all the vitamins and minerals available, research on testosterone shows that vitamin D and zinc supplements are the best.

What do we get out of it?

Vitamin D and zinc have the strongest evidence as testosterone boosters. Other micronutrients may have benefits as well, but require further research.

Restful, high quality sleep

Good sleep is just as important to your health as diet and exercise.

It can also have a significant impact on your testosterone levels.

The ideal amount of sleep varies from person to person, but one study found that just 5 hours of sleep per night was associated with a 15% decrease in testosterone levels. It was also found that those who only slept four hours a night had borderline deficits.

Although some people do fine with less sleep, research suggests that around 7 to 10 hours of sleep per night is best for long-term health and testosterone levels.

What do we get out of it?

Make sure you get enough sleep to maintain healthy testosterone levels and optimize your long-term health.

Increase testosterone through natural testosterone boosters

Few natural testosterone boosters are backed by scientific studies.

The herb with the clearest research behind it is called ashwagandha.

One study tested the effects of this herb on infertile men and found a 17% increase in testosterone levels and a 167% increase in sperm count.

In healthy men, ashwagandha increased levels by 15%. Another study found it lowered cortisol by about 25%, which could boost testosterone levels.

Ginger extract can also boost your level. It's a delicious herb that offers various other health benefits as well.

Most of the research on ginger has been done on animals. However, one study in infertile people found that ginger can boost testosterone levels by 17% and increase levels of other important sex hormones.

Other popular herbs are horny goat weed, mucuna pruriens, shilajit, and tongkat ali.

What do we get out of it?

Several herbal supplements are a natural way to boost testosterone for those with infertility or low levels.

Why is testosterone level important?

From the age of 25 to 30, a man's testosterone levels naturally begin to drop.

This is a problem because there is a link between low testosterone levels and obesity, increased risk of disease and premature death.

Healthy testosterone levels are important for women, along with other key hormones like estrogen and progesterone.

Hence, everyone should take the necessary lifestyle steps to optimize testosterone levels. You also improve your health and well-being at the same time. If you have any help with creating a nutrition plan or anything else, we - from the clever fit fitness studio in Vaterstetten - are always ready to help you.

Increase testosterone

1. Sport (especially strength training, HIIT)
2. Eat healthy (protein, fat, and carbohydrates)
3. Keep stress and cortisol levels low
4. Take vitamin D.
5. Take vitamin and mineral supplements
6. Restful, quality sleep
7. Natural testosterone boosters

Why is testosterone so important in terms of building muscle?

- Testosterone is one of many factors involved in the development of muscle mass and muscle strength.
1. Increases the neurotransmitters that promote tissue growth
2. It interacts with nuclear receptors in DNA, which causes protein synthesis
3. Increases levels of growth hormone, which in turn increases the likelihood that exercise will build muscle
- Testosterone increases bone density and tells the bone marrow to make red blood cells. Men with very low testosterone levels are more likely to have broken bones.
- Testosterone also plays a role in fat metabolism and helps men burn fat more efficiently. A decrease in testosterone levels can lead to an increase in body fat.

How do I recognize low testosterone levels?

1. Low sex drive; Testosterone plays a key role in libido (sex drive) in men
2. Difficulty erecting
3. Low semen volume
4. Hair loss
5. Fatigue
6. Loss of muscle mass
7. Increased body fat
8. Decreased bone mass