How to Increase/Boost Testosterone

Testosterone is the essential male sex hormone which is made in the testicles. It plays a critical role in the development of male reproductive tissues such as testes and prostate, and also promotes other physical characteristics such as increased muscle and bone mass, and the growth of body hair. Testosterone in both genders is involved in health and well-being, including moods and behavior. There are some easy lifestyle changes as solutions to the question – How To Increase Testosterone ?

Why Testosterone is Important for men

Testosterone is an important hormone for men because of the following reasons

Enhances Muscle Growth
Promotes Hair Growth
Responsible for Sex Drive
Improves Bone Density
Overall Strength

Problems of Low Testosterone

Low Testosterone leads to
Obesity
Slow Muscle Growth
Slow Hair Growth
Weak Sex Power
Low Body Strength

Natural Ways to Increase Testosterone

Increasing Testosterone naturally are the best and safest way as artificial ways like injections can have long term consequences like Hair Loss, Kidney Diseases, Heart Diseases, Irritability, Severe Acne, High Blood Pressure, Shrinking of Testicles. Therefore, there are 6 ways to naturally increase Testosterone :

Sleep Well

Proper rest is the most important to boost Testosterone as test levels are the hightest after a sound sleep(7-8 hours). We should also focus on quality over quantity and therefore it is important to note that 10pm-4am is the best time to sleep and also having a fixed time to sleep.

Food and Nutrition

A balanced diet is recommended and for best results add foods high on Zinc, Vitamin D, Healthy Fats.

a. What to Eat – Increase Testosterone

Full Fat Milk
Dry Fruits
Coconut
Kidney Beans
Chickpeas
Mushroom
Seeds
Whole Grains
Green Vegetables
Eggs
Meat

b. What Not To Eat – Decrease Testosterone

Sugar
Alcohol
Genetically Modified Organism Foods ( GMO Foods )

Workout

A good workout can boost your Testosterone naturally. Weight Training is prefered for 4-5 times a week with 1 hour duration. It is a proven fact that high workout intensity leads to high testosterone levels.

Live Stress Free

Stress will negatively affects Testosterone and therefore stay happy and avoid tension, stress, fear, depression.

Sunlight

Sunlight can boost Testosterone in a huge way as it is the best source of Vitamin D. Therefore , expose yourself to sunlight for 15-20 min early morning or before sunset.

Consumption of Shilajit(Asphaltum)/Ashwagandha(Withania Somnifera)

Having them regularly with warm milk at night is a guaranteed natural way to increase Testosterone in your body. It is recommended to take Shilajit in winter and Ashwagandha in summer.