The term is known as “free testosterone” is a reference to testosterone levels which are naturally created in the body, compared to testosterone which is forced artificially into the body. The synthetic drugs which include over-the-counter and prescription treatments and the steroids are 2 examples of testosterone which has been artificially created that are inflicted on the hormonal system. Free testosterone, on the other hand, is developed slowly through the use of nutrients and herbs. Here are 6 tips on how to boost your testosterone levels naturally.
- Avoid the use of multi-nutrient products. Even though you can achieve benefits by taking a mixture of minerals and vitamins at the same time, this is often not your best option. When you have a primary goal of increasing your free testosterone levels, an isolated and pure zinc supplement is the more preferable way to achieve your goals.
- Purchase a high-quality stand-alone zinc supplement. This is a type of mineral which is used more frequently for its abilities to repel flu and cold symptoms than a way to balance your hormone levels. Due to these uses, it has become very easy to buy at nearly all drugstore and supermarkets. The bulk packs are priced well and usually only cost around $10 for a 3-month supply.
- Choose zinc citrate, this is a form that is bonded with a citric acid and is the type of formulation that is absorbed to its fullest extent, which offers maximum potential associated with the powerful testosterone-boosting effects that zinc has to offer. The University of Washington states on their website that an anabolic that is the most effective that the body naturally produces is very closely linked with zinc.
- Complement using a zinc supplement with copper. This a mineral that works well with zinc in association with testosterone function along with other benefits.
- What you are eating plays a major role in your free testosterone levels along with your other hormone levels. For this reason, you need to pay attention to a long-term diet strategy and calorie intake. Constant overeating or dieting will disrupt your levels of testosterone. Eating sufficient amounts of protein can assist you in maintaining healthy levels as well as assist in losing fat, which happens to also be linked to your testosterone.
Your intake of carbs is also important. Research has shown that carbs assist in optimizing your testosterone levels when you participate in resistance training. However, research has also demonstrated that the right amount of healthy fats is also beneficial when it comes to your health and testosterone. Focusing on a diet that contains mainly whole foods has been suggested as the best approach, making sure you achieve a balance of carbs, protein and fats. This will optimize your hormone levels as well as your long-term health.
- Achieving good sleeping habits is also important if not more than your exercise and your diet and also have a vital effect on testosterone levels. How many hours you sleep at night will depend on a variety of factors. However, one study has discovered that sleeping 5 hours or less every night was associated with around a 15% decrease in testosterone levels.
In another long-term study, it was observed that men that only slept for around 4 hours every night experienced borderline-deficient levels. Another study went onto discover that for every extra hour you add on to your normal sleeping routine, your testosterone can rise by 15% on average. Even though certain people say they can do with only a few hours of sleep, research has suggested that 7 to 10 hours is ideal for the long-term health associated with your testosterone levels.
- The last tip involves following a lifestyle that is healthy and avoiding estrogen-like compounds. There are various factors that can affect your testosterone and hormone levels. Increased exposure to the estrogen-like chemicals will affect your levels in a negative way. This means trying to avoid minimizing your exposure to parabens, BPA and other types of chemicals that are found in certain plastics. A sex life that is healthy also plays a vital role when it comes to regulating your testosterone and sex hormone levels.
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