Testosterone is a male sex hormone that plays a vital role in the body. In men, it's thought to regulate muscle mass and strength, the production of red blood cells, sex drive, bone mass, fat distribution, and sperm. It is the main male sex hormone, but females also have small amounts of testosterone. Testosterone increases levels of growth hormone

1. NATURAL WAYS TO BOOST
TESTOSTERONE
Testosterone is a male sex hormone that plays a vital role in the body.In
men, it's thought to regulate muscle mass and strength, the productionof
red blood cells, sex drive, bone mass, fat distribution, and sperm. It is the
main male sex hormone, but females also have small amounts of
testosterone. Testosterone increases levels of growth hormone. That
makes exercise more likely to build muscle.Testosteroneincreases bone
density and tells the bone marrow to manufacture red blood cells.
Decreasing levels of testosterone can cause us an increase in body fat. In
this article, we’ll discuss the natural ways to boosttestosterone level in
males.
Here are some ways to increase testosterone levels naturally.
1. Exercise and Lift Weights.
2. Eat Protein, Fat, and Carbs.
3. Minimize Stress and Cortisol Levels.
4. Sunbath or Vitamin D Supplement.
5. Take Vitamin and Mineral Supplements.
6. Get Plenty of Restful, High-Quality Sleep
➢1. EXERCISES AND WEIGHT LIFT

2. 1. Sprint
You can boost your testosterone levels by sprinting. People who performed a
series of very short intense 6-15 second sprints, Testosterone levels increased
and levels remained high even after those people had fully recovered from the
sprint workout.
2. Lift heavy stuff
Heavyweights significantly increase or boost testosterone. Full body, heavy
exercises like squats, deadlifts, bench presses, and Olympic lifts should ideally
be used, at 85-95% of your 1 repetition maximum. You need to do 2-3 full body
weight lifting workouts per week to get testosterone level boosting results.
3. Rest strategically
Longer rest periods of around 2minutes between sets are better for building
testosterone. So if your goal is to increase testosterone, it is recommended that
you maximize your time at the gym by doing alternate activities during these long

3. rest periods, such as stretching, or exercises that don’t stress the same muscles
you just worked.
4. Practice forced reps
You perform a weight lifting exercise for as many reps as you can in order to do a
forced repetition, and have a partner to assist you with completing several
additional repetitions. This type of forced rep set boost more testosterone than
simply doing reps as you can do by yourself.
5. Use your legs
Testosterone increases were significantly higher in the people that added lower
body training to their upper body training.
6. Branch out from cardio
Testosterone levels are comparably lower in cyclists than age-matched
weightlifters or even an untrained control group. This type of low testosterone in
endurance athletes gives cyclists or runners a competitive advantage – since the
extra muscle mass from testosterone would probably slow them down.

4. 2. Eat Protein, Fat, and Carbs
Testosterone has a major impact on what you eat. Therefore,you
must pay attention to your diet strategy and long-term calorie intake.
Eating protein can help maintain healthy levels and fat loss,which is
associated with your testosterone.
Carbs can help boosttestosterone levels during training.
Sufficienthealthy fats are also beneficialfor testosterone and health.
A diet based mainly on whole foods with a healthy balance of fat,
protein, and carbs is best. This can optimize both long-term health
and hormone levels.
Try to eat balanced amounts of carbs, fat, and protein. Overeating
and restrict calories too much for too long leads to fat gain and lower
your Testosterone level.

5. ➢3. Minimize Stress
Stress can also increase food intake, weight gain and the storage of
harmful body fat around your organs. These changes may negatively
impact your testosterone levels.For better health and hormone
levels, you should try to reduce stress in your life.

6. ➢4. Sunbath or Vitamin D Supplement.
Vitamin D has various health benefits,and may also work as a
natural testosterone booster.vitamin D and calcium can optimize
testosterone levels,which led to a reduced risk.
To boosttestosterone and reap the other benefits of vitamin D, try to
get regular exposure to sunlight or take vitamin D3 supplementdaily.

7. ➢5. Take Vitamin and Mineral Supplements.
Zinc and vitamin B supplements increased testosterone level and
sperm quality by 74%. Zinc boosts testosterone inathletes and those
who are deficientin zinc. Vitamins A, C, and E can significantly play a
vital role in your sex hormone and testosterone levels. Out of all the
vitamins and minerals available, the research shows vitamin D and
zinc supplements may be bestfor boosting testosterone.

8. ➢6. Get Plenty of Restful, High-Quality Sleep
The perfectamount of sleep varies from person to person, but one
study found that sleeping only 5 hours per night leads to a 15%
reduction in testosterone levels.For every hour we sleep,
testosterone levels rise 15% higher, on average. Some people seem
to do fine with less sleep.On average, 7–10 hours of sleep per night
is bestfor long-term health and your testosterone.
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