Testosterone is a hormone that plays a crucial role in men’s health. It’s responsible for muscle growth, bone density, sex drive, and overall well-being. However, as men age, their testosterone levels may decline, leading to various health issues such as low libido, muscle loss, and depression. While there are testosterone replacement therapies available, they come with potential side effects. The good news is that there are natural ways to boost testosterone levels without resorting to medication. In this article, we’ll discuss some of the best ways to increase testosterone naturally.
High-intensity physical training
Let’s start with high-intensity physical training. When done regularly, such workouts improve metabolism and effectively increase testosterone levels. It is more effective than cardio training or moderate-intensity, longer workouts several times a week. It is most productive if you do 12-20 minutes of short but high-intensity exercise every day.
You will not only protect your body against a decrease in the male hormone levels, but also against high blood pressure, various heart diseases and diabetes. The workout pattern should look like this: choose at least six different exercises for different parts of the body. For example, treadmill running, squats, push-ups, sit-ups, squats, pull-ups, exercises with weights, exercises with elastic bands or a ball, exercise bikes, etc.
Do these six exercises 3 times, alternating between each other. 18 times in total. The duration of the exercise is 30 seconds at full strength. Take a 10-second break between each exercise. Later, you can choose more than six different exercises and perform them using the same pattern. This will burn a lot of calories without reducing muscle mass and will inhibit the release of the stress hormone cortisol. You will also help your body to fight inflammatory processes caused by a poor lifestyle.
Enclomiphene Citrate PCT
Enclomiphene citrate PCT, or post-cycle therapy, is a natural supplement that helps to increase testosterone levels. It’s commonly used by men who have taken anabolic steroids to help their body recover and restore normal testosterone levels. Enclomiphene citrate works by stimulating the release of luteinizing hormone (LH) and follicle-stimulating hormone (FSH), which are responsible for testosterone production.
Losing weight
Lastly, if you are overweight, lose that weight. Extra kilos naturally reduce testosterone levels. The more overweight you are, the lower your testosterone levels. For the slightly overweight, the aforementioned high-intensity exercises will help.
However, if you are very overweight, it is also necessary to adjust your diet after consulting a nutritionist. A special diet that reduces inflammatory processes in the body is the ideal accompaniment to high-intensity exercise. The basic principles of this “anti-inflammatory” diet are quite simple.
The consumption of simple sugars and processed carbohydrates is reduced and acidic foods are replaced by alkaline ones (vegetables, fruit and nuts should form a significant part of the diet). It is recommended to consume beneficial fatty acids (abundant in coconut oil, olive oil, avocados), replace animal proteins with vegetable proteins and drink enough water.