INCREASE TESTOSTERONE LEVELS NATURALLY. Without TESTOSTERONE BOOSTER, STEROIDS. how it's possible? let see!!!! 



        In this modern world, many of them doing work in front of the computer, playing games on the mobile phone, etc. Many people didn't do physical activity, because of work tension or depression. And, they eat junk foods and cannot eat healthy foods. 


natural foods




    What is TESTOSTERONE?

              Testosterone is the male hormone, that plays most important role in sex, muscle gain, metabolism, fat loss, immunity leveling, and other health benefits. 


    1. INTERMITTENT FASTING:

                Before going to this topic, we know the meaning of fasting. 

    FASTING:
    Fasting is rejecting from eating for a period of time.

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    intermittent fasting

    I prefer intermittent fasting to increase testosterone levels naturally, increase metabolism. But this type of pattern you should follow some days in a week. 

    2. VITAMIN-D:


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     Sunlight is a free source of energy. The early morning sunshine gives enough Vitamin-D to our body. So, please walk-in early morning sunlight for enough vitamin-d to boost our testosterone levels naturally. The daily vitamin-d requirement is 600iu(international units).

    3. MEDITATION:

                
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    The 20 min of Meditation gives stress relief(stress is the only reason for people to meditate), promote health benefits, control anxiety. Meditation is a stress buster.

    The produces the stress hormone cortisol. 

    stress

    When you are in stress, cortisol level high and testosterone level low.
    When you are in non-stress free testosterone level increases and cortisol decreases. So, do physical activity, meditation for stress relief to boost testosterone levels naturally.

    4. WEIGHT TRAINING:

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    45 MIN WEIGHT TRAINING
    Don't workout only upper body muscles and mainly focus on lower body exercise. Do the compound exercise like squat, bench press, deadlift, etc. Weight training increase testosterone level naturally in our body.

    5. ZINC AND GOOD FATS:

                Zinc is the best nutrient for people to stay healthy. Zinc is found throughout our bodies. It helps our immune system to fight against. Zinc is the best source to boost testosterone levels naturally.

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    ZINC AND GOOD FATS RICH FOODS:

    • Milk
    • Cheese
    • Spinach
    • Paneer
    • Eggs
    • Dry fruits
    • Nuts        
    • Coconut
    • Meat
    • Chicken
    • Beans
    • Fish, etc.    


    6. DON'T EAT THIS:

                In this modern world, many people eat pastry and fast food. Because they mostly depend on your lifestyle. So, please change that fast food into natural foods.


    natural foods



    SUGAR:
    •    Sugar causes glucose levels to spike.
    •    It increases the risk of obesitydiabetes, and heart diseases.
    •    Sugar increases insulin that lowers our testosterone.
    sugar decreases testosterone
    ALCOHOL:

        Alcohol has many side effects to defect our body such as
    •  It can cause cancer(liver, mouth, breast)
    • Heart attack 
    • Sudden death due to stroke.
    • High blood pressure 
    • Kidney and Liver disease
    • Alcohol cause blood estrogen  to rise
    • Estrogen decrease the Testosterone level in the male body

    ALCOHOL

    7. SLEEPING:


    sleeping
                 Sleeping plays a main role in our daily life. A 7-8 hours sleep a day has the best benefits to our body such as recovery to our muscles, rest in internal and external organs, increase testosterone, reduce stress, improve our memory, lower our blood pressure, etc. Sleeping increases testosterone levels naturally. When we sleep in dark places especially at night (melatonin hormone secrets from a pineal gland) which helps to deep sleep, eye health. A lack of sleeping causes stomach ulcers, heartburn, etc.