Testosterone is a vital hormone produced primarily by the testicles. It is associated with “manhood” and it plays a vital role in male sexuality. Apart from virility and manhood, testosterone is an important hormone because it maintains bone density and improves red blood cells. As men get older, their testosterone levels decline as a natural consequence of aging. However, there are great ways to boost testosterone levels for the benefit of your health and longevity. Below are some ways to increase testosterone levels.
Take plenty of zinc
Zinc is a vital mineral for testosterone production. You can get this mineral naturally from foods like fish, meat, beans, raw cheese, nuts and yogurt. In case, you do not get enough zinc from your diet, you can take a zinc supplement. Take up to 40 mg per day and your testosterone levels will head north.
Exercise
High intensity exercise is one great way to increase testosterone levels but you have to do it right to get the best results. Exercise for just 2-4 minutes and rest for 90 seconds. Repeat the process 4-5 times and stop when you can no longer go on. Some of your best options for this exercise are swimming, jogging in place or using the treadmill. Each session of intense exercise should be just 15-25 minutes. Do this every day and your testosterone levels will increase substantially.
Intermittent fasting
Fasting is great for your health and it is even better for your testosterone. Intermittent fasting boosts your testosterone because it increases libido and prevent age-related decline of this vital hormone. For best results, you should not fast all day. Just fast for 6-8 hours each time and take fruits and vegetables after each intermittent fasting session.
Strength training
Strength training is an excellent way to increase testosterone. The best way to do this is to lower the number of repetitions and increase the weight. In addition, you should focus on exercises that work a number of different muscle groups. Dead lifts and squats are perfect exercise for you if you want to increase testosterone. Do this every other day and you will notice great results.
Take Vitamin D
Vitamin D helps maintain semen quality and improves sperm count. It also boosts libido and increases testosterone. Most people do not get enough Vitamin D from their diet so it pays to take Vitamin D supplements. Take 50-70 ng/ml and you will notice an improvement in your testosterone levels.
Final word
Testosterone is a vital hormone. Take the measures above and you will boost testosterone levels easily.