13 Simple Ways to Increase Your Testosterone

1. Testosterone, the hormone that makes boys into men. Testosterone is produced by men and women in the genitals, but much more in men than in women. Testosterone is responsible, among other things, for muscle growth in puberty boys and for male hair, such as the beard and chest hair. Unfortunately, testosterone also ensures that you can become bald as a man. Yet it is an important hormone that makes you feel good and prevents osteoporosis.

1. That is why I will discuss what testosterone is in this article and give you 13 simple tips to keep your testosterone level.

2. That is why in this article I will discuss what testosterone is and I will give you 13 simple tips to keep your testosterone level.

What is testosterone

1. As I said in the introduction, testosterone is the hormone that turns boys into men. Men have 7 to 8 times more testosterone in their body than women. This makes men, among other things, more muscular than women. Testosterone is also important for bone density. This also directly explains why women are more likely to suffer from porous bones than men.

2. As I said in the introduction, testosterone is the hormone that makes boys into men. Men have 7 to 8 times more testosterone in their body than women. This makes men, among other things, more muscular than women. Testosterone is also important for bone density. This also directly explains why women are more likely to suffer from porous bones than men.

1. Testosterone is also important for the energy level you have. It regulates the energy you need to think and move.

1. It is also important for your muscle reflexes.

1. When you are in love, testosterone levels drop in men, but rise in women. This is thought to be done in order to make the behavior between the two sexes more similar. After three years this effect is no longer visible. Even after the birth of a child, the testosterone level drops for a period of time for better attachment with the child.

2. When you are in love, testosterone levels drop in men, but rise in women. This is thought to be done in order to make the behavior between the sexes more similar. After three years this effect is no longer visible. Even after the birth of a child, the testosterone level drops for a period of time for better attachment with the child.

Why is it important to keep testosterone high?

1. A high testosterone level is important for both men and women. In men, testosterone levels gradually drop from the age of 30, but there are ways to stop this and even increase your levels.

1. For women, the male hormone is important to reduce the risk of osteoporosis.

1. In men, it is important to maintain testosterone levels because it prevents cardiovascular disease. It lowers your cholesterol and gives you more glycemic control.

1. A reduction in testosterone has also been linked to dementia and Alzheimer's.

1. You might think that testosterone supplements are the solution, but they actually pose a risk of cardiovascular disease.

13 simple tips to increase your testosterone

1. That's why I'm going to give you some tips on how to increase your testosterone levels naturally.

1. If you are the lucky owner of a beer belly, you are also the unfortunate owner of belly fat. Fat cells convert testosterone into estradiol, which is a female hormone. So if you are overweight and want to increase your testosterone, losing weight is a good first step.

1. Research conducted in 2011 with 43 overweight men showed that weight loss had a positive correlation with their testosterone level. So every pound they lost meant an increase in testosterone levels. This was in overweight men, so if you are not overweight, further weight loss does not mean that your testosterone level will increase, but if you do, it is definitely worth losing weight. This also improved the quality of the sperm.

1. The weight loss program consisted of a healthy diet and daily exercise for 14 weeks, that is, three and a half months.

1. One step that can help you lose weight and also increase your testosterone level is strength training. Pay attention if you are a bit older, by taking in extra proteins you reduce this effect. So without those extra protein shakes from the gym, you need to do strength training to boost your testosterone levels.

1. This was shown by research conducted on men aged between 57 and 72 years. Their testosterone levels were measured before exercise, immediately after exercise and 48 hours afterwards. The protein shakes did promote muscle building, but the protein shakes hindered the development of testosterone. That's why regular strength training without protein shakes is better for boosting your testosterone level as a man.

2. This was shown by research conducted on men between the ages of 57 and 72. Their testosterone levels were measured before exercise, immediately after exercise and 48 hours afterwards. The protein shakes did promote muscle building, but the protein shakes hindered the development of testosterone. That's why regular strength training without protein shakes is better for boosting your testosterone level as a man.

1. Another nice side effect of this research was that older men can also create a muscular body through strength training, so it is never too late to start with it.

1. The studies used, among other things:

1. Both exercises had a testosterone increasing effect, but with the jump squats this effect was twice as great.

1. The Jump Squats was a form of HIIT. High intensity interval training is a great way to increase your testosterone level. In a HIIT workout, strength exercises follow each other with small breaks in between and this is also a bit like aerobics, but with an emphasis on strength and not cardio. (While this is also very good for your fitness.)

1. On the internet you can find a lot of HIIT workouts, especially on Pinterest, and of course you can always go to the gym for extra help.

1. Good sleep is always important and good deep REM sleep is important to maintain your testosterone levels. Research has shown that if you suffer from sleep apnea, for example, and therefore get into REM sleep less well, you will produce less testosterone. Testosterone is mainly released by your body during your REM sleep and this level drops again when you wake up.

1. Okay, you don't have to eat meat every day, but vegans, for example, have lower testosterone levels than people who do eat meat. Meat also includes chicken and turkey, so this is no excuse to go for the steak. Keeps it healthy and lean.

1. Protein had a lowering effect on testosterone levels, but fat did not. Men on a diet that had between 20 and 40 percent fat had higher testosterone levels than men who ate less than 20% fat or who were on an all-vegan diet.

1. It is important that the fat you eat consists of healthy fats. So mainly unsaturated fats and omega 3.

1. Research into strength training in the elderly has already shown that protein shakes had a lowering effect on testosterone. Men who ate less than 10% protein had higher testosterone levels than men who ate more protein, such as 44% of the diet.

1. Researchers indicated that they thought this had to do with the carbohydrate ratio.

1. Another study shows that proteins from meat cause testosterone to be higher than proteins from vegetable sources. However, when it comes to athletic performance, it doesn't matter which source the proteins come from, it only has a different effect on the testosterone level. So animal proteins are better for increasing testosterone.

1. A good ratio of fat, protein and carbohydrates ensures that you have more testosterone. It is important that only 10% consists of protein and up to 40% of fat. It has not become entirely clear whether the other half of the diet must consist of carbohydrates, because vegetables are then completely disregarded, but the ratio of carbohydrates must in any case be more than the percentage of proteins in your diet in order not to negative consequences.

1. This doesn't mean you should go for white pasta and fries now. If you eat carbohydrates, go for slow carbohydrates to keep your blood sugar level as even as possible.

1. So eat wholemeal pasta, wholemeal bread and sweet potatoes to get your carbohydrates in a healthy way.

1. A zinc deficiency causes you to produce too little testosterone. Zinc plays an important role in the production of this hormone. In fact, it is estimated that nearly half of 60-year-olds have too little zinc in their body. So a supplement here and there won't hurt. Zinc can also be found in fish, meat, unprocessed milk (ie straight from the cow) and yogurt or kefir.

1. At some farmers you can buy milk that has not yet been processed, but is only cooled. Super fun to try! The taste is also very rich. Make sure you don't have lactose intolerance! And don't take too much of this, because milk also increases inflammation.

1. Intermittent fasting is also a great way to increase your testosterone levels. With intermittent fasting, you don't eat for several hours of the day. For example, you still eat breakfast, but don't eat anything again until six hours later. You can drink water and tea in between, but you cannot add sugar! Intermittent fasting has all kinds of effects on your body, such as better insulin resistance and also decreases the reduction of testosterone with aging. Especially if you do this in combination with HIIT training (tip 3).

1. Have you always wondered why you feel better in summer than in winter? This could very well be related to vitamin D. Vitamin D is important for your testosterone and sperm quality. What more excuse do you need to spend a day at the beach?

1. A study of overweight men who received vitamin D supplements showed that a year later they had higher testosterone levels than men who received a placebo.

1. Because the northern half of the Netherlands cannot get vitamin D from the sun in the winter, it is also advisable to eat fatty fish in the winter that contain a lot of vitamin D or taking advantage of supplements.

1. The advantage of sunbathing is that it also relaxes you and that is exactly what you need when you suffer from low testosterone levels and chronic stress. When you are under stress, your body produces the hormone cortisol. This hormone simply blocks testosterone. Nature conceived this because stress usually belonged to an unsafe situation. Testosterone is a hormone that is important for reproduction and in an unsafe situation nature simply says: No babies for you!

1. But in the modern world this is actually very inconvenient, so try to lower your stress if you have low testosterone.

1. Sugar is also a bad substance for your testosterone. This is because it increases your blood sugar which is actually not healthy at all, this lowers your testosterone again. So as far as possible, you should avoid sugar.

Finallyâ €!

1. Testosterone is an important hormone for men against cardiovascular disease and good general well-being. If you get a bit tired and depressed, you can always check first to make sure you are not suffering from low testosterone levels.

1. In order to increase your testosterone level, it is important to do strength training and to combine this with intermittent fasting and a balanced diet. The energy from your diet has to come more from carbohydrates than from proteins to increase your testosterone through food and healthy fats are also important for an improvement of your testosterone. This does not mean that you should avoid vegetables, as you need them for other functions in your body.

1. It is also important to reduce stress because the stress hormone blocks the production of testosterone. Fortunately, you can de-stress by getting more sleep and by relaxing in the sun. Your body produces the most testosterone during REM sleep. So you become sleeping manly J. If you do this in the sun you do it twice as well because vitamin D is also important for a good testosterone level.