how to increase testosterone level in our body

8 Proven Ways to Increase Testosterone Levels Naturally :

Testosterone is the main male reproductive hormone, but females also have small amounts of it.

It is a steroid hormone, produced in men’s testicles and women’s ovaries Trusted Source

The adrenal glands also produce small amounts.

During puberty in boys, testosterone is one of the main drivers of physical changes like increased muscle, deeper voice and hair growth.

However, having optimal levels is also important throughout adulthood and even during old age.

In adults, healthy levels are important for general health, disease risk, body composition, sexual function and just about everything else Trusted SourTrusTrusted STrustedTrusted Source

Additionally, increasing your testosterone levels can cause rapid gains in muscle mass and vitality in only a matter of weeks .

Interestingly, it also plays an important role in female health and sexual well-being .

The research is pretty conclusive: both genders should ensure they have healthy levels of testosterone, especially as they age.

Here are 8 evidence-based ways to increase testosterone levels naturally

1. Exercise and Lift Weights

Exercise is one of the most effective ways to prevent many lifestyle-related diseases. Interestingly, it can also boost your testosterone.

2. Eat Protein, Fat and Carbs

Don’t overeat and don’t restrict calories too much for too long. Try to eat balanced amounts of carbs, fat and protein.

3. Minimize Stress and Cortisol Levels

Research is always highlighting the dangers of long-term stress, which can elevate levels of the hormone cortisol

4. Get Some Sun or Take a Vitamin D Supplement
Vitamin D is quickly becoming one of the world’s most popular vitamins.

5. Take Vitamin and Mineral Supplements

Although the benefits of multivitamins are hotly debated, specific vitamins and minerals may be beneficial 

Vitamin D and zinc have the strongest evidence as testosterone boosters. Other micronutrients may also have benefits, but require further research

6. Get Plenty of Restful, High-Quality Sleep

Getting good sleep is just as important for your health as diet and exercise

7. Take Some of These Natural Testosterone Boosters

Only a few natural testosterone boosters are supported by scientific studies.

The herb with the most research behind it is called ashwagandha

8. Follow a Healthy Lifestyle and Avoid Estrogen-like Compounds

There are several other factors that may affect your hormone levels

Why Do Testosterone Levels Matter?

From the age of 25–30, a man’s testosterone levels naturally start to decline.

This is a problem because strong research shows a link between low

testosterone

and obesity, increased disease risk and premature death.

Healthy testosterone levels are also important for women, along with other key hormones such as estrogen and progesterone.

Therefore, everyone should take the necessary lifestyle steps to optimize testosterone levels. You will improve your health and body at the same time