How can I produce more testosterone?

How can I produce more testosterone? The hormone testosterone is called the hormone of masculinity. The reason for this is that it is the hormones that cause changes in a person’s body in men. Scientists call it male sex hormone. The hormone testosterone is also found in women, but its quantity is very less. This hormone is produced in the testicles of men.
This hormone plays a big role in a man’s life at every age. The growth of beard in men, change in muscles, heavy voice, hair growth, sex ability, sexuality etc. are all controlled by this hormone. If you also feel that your body is deficient in testosterone hormone, then we are telling you 5 simple natural ways to increase it, which are research based, so you can count on them.

5 Natural ways to Boost Testosterone Hormone
How can I produce more testosterone?

Exercise and weight lifting

Based on a large-scale study, scientists have said that the most effective way to boost testosterone is exercise. That is why you must have seen that people who do regular exercise, their muscles, body features get better and stamina increases. Resistance training such as weight lifting also boosts testosterone hormone. Apart from this, HIIT training is also considered very beneficial in boosting this hormone.

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Eat protein, fat and carbs

Your diet also has a great effect on your health and testosterone hormones. According to research, over-eating lowers your testosterone level. Eating protein rich healthy foods reduces excess stored fat, which increases testosterone levels. Similarly, carb and healthy fats have also been shown to have good effects on testosterone levels. Therefore, include foods in your diet that have a balance of fat, protein and carbs, so that hormones work properly.

Ashwagandha and ginger are natural medicines for this hormone

By the way, there are hundreds of medicines in the market which claim to increase testosterone hormone. But some of these drugs have been found to be effective in scientific research. Ashwagandha is one of these. According to one study, consumption of ashwagandha has been found to increase testosterone levels by 17% and sperm count by 167%. Similarly in another research, extracts of ginger have also been found effective in boosting testosterone. However most of the research on ginger has been based on animals. But given the benefits of ginger, you must include it in your daily diet.

Sit in the sun, take a little vitamin D

Based on a study that lasted for 12 months, scientists said that testosterone hormone production could be increased by up to 25% by sitting in the sun for a while every day. On this basis, scientists have considered it a natural testosterone booster. A lot of people in the cities are seen escaping from the sun, so the testosterone level of people in villages is much better than in cities. Therefore, in the morning when the sunlight is mild, then sit in the sun for a while and exercise.

Get a good sleep, rest well

Sleep is a very important function for the body. But nowadays the sleeping routine of people has become very bad. Healthy diet and exercise are essential for good health, as much as it is necessary to have good sleep. According to a researcher, people who sleep 4 hours or less in a day, their testosterone level decreases to a great extent. It is reported in this research that every 1 hour of sleep increases your testosterone level by about 15%. So sleep properly and sleep soundly every day. It is necessary to get 7 to 9 hours of sleep in a day.

How can I produce more testosterone?

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