How to increase testosterone levels, which allows you to build muscle, burn fat, increase stamina and increase sex drive?
Raise weight training
According to a study by Baylor University (USA), testosterone levels are highest within 48 hours after strength training. The heavier weights you lift, the higher your testosterone rises, so focus on core exercises like squats, bench presses, and low pulldowns using heavy weights.
Watch football (and show this article to your girlfriend*)
Men watching their favorite sports team experience the same testosterone surge as if they themselves were running around the field with the ball. This was confirmed by a study conducted at the University of Utah (USA). Testosterone levels increase by 20% if your favorite team wins, and drop by the same percentage if they lose.
Eat good fats
By "good" we mean the monounsaturated and omega-3 fats found in avocados, fish and peanuts. A study published in the Journal of Applied Physiology found that men who consumed the recommended amount of these foods had the highest testosterone levels.
Eggs increase HDL-cholesterol (good), which is necessary for the production of testosterone. They are also rich in protein and zinc.
Excessive training increases the stress hormone cortisol, which competes with testosterone and destroys muscle. Researchers at the University of North Carolina found that overtraining can lower cortisol levels by 40%!
Get enough sleep
Poor sleep or less than 7 hours of sleep per night can lower testosterone levels by 30% and reduce the amount of somatotropin, a hormone needed for new muscle growth.
Cabbage contains a phytochemical that, according to a study at the Rockefeller University Hospital of New York, increases testosterone levels. The same substance reduces the amount of the female sex hormone estrogen in men by 50%.
Numerous studies have shown that alcohol reduces testosterone levels for up to 24 hours. It also increases cortisol levels and decreases somatotropin levels.
Eat more seeds
Of course, you may feel like a bird in the feeder, but seeds are rich in vitamin E and zinc, which cause an increase in testosterone levels. They also have healthy protein and monounsaturated fats.
Get some sun
15-20 minutes in the sun can increase testosterone levels by 120%, say doctors at Boston City Hospital. Researchers also say that testosterone can increase by as much as 200% if you expose your sex organs to the sun. Just experiment with such a tan in the country, and not in public places!