Testosterone is a male hormone. It not only gives you some masculine traits but also controls your sexual health and functions. Most men experience a drop in their testosterone levels as they advance towards middle age.
Fortunately, it’s a hormone that can be increased naturally. Here are some 5 excellent ways to boost testosterone in as little as 48 hours:
#1 Start Intermittent Fasting
Most men are not actually aware of this but studies have shown that intermittent fasting can help boost testosterone levels by as much as 400%. The only catch here is that it has to be done along with weight training. Basically, what you need to do is just skip your breakfast and consume three meals at short time intervals. Thus, you can have meals at noon, 3 pm and 6 pm. This basically allows your organs to rest, especially your liver which plays a very important role in maintaining your hormone levels. You must also drink plenty of water in the morning. Not just this, you can also consume vegetable juice in the morning.
#2 Heavy Weight Training
Strength training is particularly good for enhancing testosterone and when combined with intermittent fasting it can give a major boost to your testosterone levels. You must workout in the gym at least 3 days a week, and if you work out 5 days a week, you are going to experience great results.
#3 Add Healthy Fats to Your Diet
Most men with low testosterone seem to have had a lot of junk and carbs. If you want to boost your testosterone levels, load up on healthy fats. Now, healthy fats can be divided into 3 main categories:
Healthy saturated fats such as those found in coconut oil, raw fermented dairy products like yogurt, raw goat or sheep milk cheese,
Omega 3 fatty acids such as those in salmons. You can also use a quality fish oil supplement for this purpose. Flaxseeds, chia seeds, and walnuts are also a great source of such fats.
Monounsaturated fats such as those in avocados, olive oil, almonds etc.
#4 Get Enough Vitamin D3
A drop in vitamin D3 can actually crush your testosterone levels. Studies have shown that this vitamin can help boost testosterone significantly in men with low testosterone. The simplest way to get more Vitamin D3 is by getting out in the sun for at least 20-30 minutes a day. If you are not able to do so any day, try to supplement it with 5000 IU of this Vitamin.
#5 Try to Be Stress Free
Emotional issues like stress, depression, anger, anxiety, etc. can also take a toll on your testosterone levels. Try to get rid of these issues. One of the best ways of managing such issues is with the help of relaxation techniques such as yoga, meditation, etc. Tai chi is another excellent exercise form that can help reduce stress. Deep breathing exercises are also known to be highly beneficial.
In addition to the above, you can also try a natural supplement with testosterone-boosting components. There are many all-natural supplements that consist of immensely powerful ingredients like d-aspartic acid, fenugreek, ginseng, Tribulus Terrestris, etc. It’s a great choice for men who want to boost muscle growth and fat burning. It can also do wonders for your sex drive or libido. Most such supplements have no negative side effects either and have been getting awesome user reviews.