How to increase Testosterone levels quickly? Testosterone is a male sex hormone that gives men distinctive identifying characteristics such as low, hoarse voice, facial hair, and male sexual organs. Testosterone is the reason for the impressive increase in muscle gain in men and is also responsible for a great sex drive. The hormone testosterone is also found in females, equally responsible for enhanced libido and the production of new blood cells. However, the levels of Testosterone found in women are too low (9-55 ng/dL) as compared to the high levels (400-1000 ng/dL) found in men.
Low levels of this male-stimulating hormone are often associated with symptoms such as extreme fatigue, erectile dysfunction, and loss of libido and more commonly lead to an increase in fat deposition and obesity.
Are you looking to boost your testosterone levels quickly? and not sure about how to increase testosterone levels quickly? Try incorporating these natural methods, such as weightlifting, adequate sleep, and a healthy diet, into your daily routine.
Testosterone levels hit a peak value in men at puberty and are at optimum levels throughout their adult life. However, certain factors such as stress, a sedentary lifestyle, and fast-paced life can lower the levels of Testosterone in healthy-looking men. There are several factors that can contribute to low levels of testosterone in men, including:
It’s important to note that low testosterone levels can also be caused by an underlying medical condition, such as a pituitary disorder, so it’s essential to consult a doctor for proper diagnosis and treatment.
Also Read: HGH vs Testosterone: Which Is Right for You?
If you haven’t been feeling ‘manly’ off late, it is most likely because your testosterone levels may have dropped. We’ve put together 10 effective and quick ways to instantly increase your levels of Testosterone.
Exercising daily for at least 30 minutes is key to a healthy life. But more so for men. Including resistance training and incorporating heavy weight in your muscle training regimen is found to increase the levels of Testosterone in men. Men who work out daily have a higher level of Testosterone than men who do not maintain healthy blood circulation through exercise.
While exercising is essential, taking rest days is equally important. Overtraining your body, especially for a beginner, can significantly plummet the levels of Testosterone. Incorporate a range of exercises into your routine, such as cardio, HIIT, resistance training, and heavyweight. Alternative these routines and keep a healthy balance. For a hard-core exercise lover, perform stretching and flexibility exercises to keep your testosterone levels in your system.
Men in their late 30s are often found to be tired, lack interest in social activities, and experience a lack of sexual drive. This is often the beginning of a decline in their testosterone levels. This trend in decline is found to occur mostly in men who are stressed at work and do not actively do things to keep stress away. When stressed, your body immediately releases a hormone called Cortisol that helps your body cope with stress. Unfortunately, high levels of Cortisol in the blood decrease the circulating amounts of Testosterone. Thus, men are especially advised to perform activities that increase mindfulness. Reducing stress and anxiety will automatically reduce levels of Cortisol and increase Testosterone. It will, in turn, make you energetic, increase your focus and improve your sexual performance. Try one of the following to help cope with stress:
Also Read: Yoga Poses For Stress Relief
Estrogen is the female sex hormone. Several estrogen-containing topical and vaginal creams are available to treat vaginal inflammation in women. According to the North American Menopause Society, men who absorb the estrogen from such creams are at risk for developing feminizing characteristics and a reduction in testosterone levels. If your sexual partner is taking treatment with such an estrogen-containing product, do not use the product immediately before intercourse, as there is a risk that you may absorb it.
Just 5 continuous days of drinking alcohol can significantly lower your levels of Testosterone and increase the levels of estrogen. Chronic male drinkers have a characteristic reduced chest size, skinny torso, and increased fat deposits around the waistline, including the infamous ‘beer belly.’ Reducing the alcohol you consume is directly proportional to increasing the levels of Testosterone instantly.
Fewer hours of sleep each day is closely associated with increased circulating cortisol levels. Additionally, the levels of Testosterone are found to be high during the night and 15-20% lower during the day. Thus a long night’s sleep is essential in maintaining a higher level of Testosterone throughout the day. Getting less than 8 hours of sleep consistently is directly responsible for low levels of Testosterone and the fatigue, tiredness, and increased stress related to it. Get a minimum of 8 hours of sleep to feel rejuvenated from the inside out.
Obese and overweight men have low blood circulating Testosterone. Building muscles, reducing your fat intake, and exercising daily can help you reduce weight and stored fat and keep your blood circulating to all the parts of your body. This helps keep your mind and body active and energized. In turn, this will help increase the levels of circulating Testosterone. Get rid of those extra kilos and see the difference in how you think and feel.
Also Read: Best Green Tea for Weight Loss
Eating healthy is key to a longer life. Foods with copious amounts of saturated oils and fats can cause insulin resistance which is closely related to decreased levels of Testosterone. Insulin resistance leads to increased fat deposition in the body and an overall increase in weight. Trade your daily saturated oils with a Mediterranean-style diet loaded with healthier olive oils, avocados, and eggs. Include healthier fat foods that will boost your testosterone levels.
While vitamins and minerals are available in regular food sources, taking copious amounts of Zinc, Magnesium, Vitamin B complex, Vitamin C, and Vitamin D can contribute to the generous increase of testosterone levels in your body.
If you want to feel energized and active all day, the fastest way to boost testosterone levels is by doing cardio and lifting weights. Complete your day by consuming foods that stimulate the production of Testosterone.
Testosterone is the male sex hormone that is responsible for all things masculine. Low levels of Testosterone are related to increased fatigue, absence of libido, and weight gain. Follow the ways mentioned above to successfully boost the levels of your Testosterone. Eat foods that raise Testosterone and take supplements that promote the release of Testosterone and other quick and instant ways to keep that male hormone circulating high. Remember that boosting testosterone levels quickly isn’t always the best solution, but a combination of long-term lifestyle changes and medical treatments can help in maintaining healthy testosterone levels. You can also consult a urologist to get an effective solution on how to increase testosterone levels quickly.
Also Read: 7 All-Natural Ways to Boost Your Testosterone
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