Discover how to naturally raise your testosterone levels
𝐭𝐞𝐬𝐭𝐨𝐬𝐭𝐞𝐫𝐨𝐧𝐚 is a hormone that is present in men and women, its production decreasing with age. Its deficit is related to the loss of muscle mass, libido, in addition to affecting mood 😔.
To have optimal levels of this hormone, we need to acquire essential nutrients for its production, such as 𝐦𝐚𝐠𝐧𝐞𝐬𝐢𝐨, 𝐳𝐢𝐧𝐜 and 𝐕𝐢𝐭𝐚𝐦𝐢𝐧𝐚 𝐃, in addition to performing 𝐞 𝐣𝐞𝐫𝐜𝐢𝐜𝐢𝐨 periodically 🏃♀️.
Where can we find these nutrients?
𝐌𝐚𝐠𝐧𝐞𝐬𝐢𝐨: we can find it in dark green leafy vegetables, such as kale , spinach and broccoli, as well as spirulina , moringa and wheatgrass 🌿. It has been determined that it can play a fundamental role in the synthesis of a greater amount of active testosterone.
𝐕𝐢𝐭𝐚𝐦𝐢𝐧𝐚 𝐃: to obtain this nutrient the most important thing is to expose ourselves to the sun for about 10 to 15 minutes a day 🌞. Above all, we need UVB rays to impact our skin and especially the palms of our hands. Likewise, vitamin D3 supplements can increase testosterone levels, especially in the elderly.
𝐄𝐣𝐞𝐫𝐜𝐢𝐜𝐢𝐨: helps maintain adequate levels of this hormone 🏋️♀️. People who exercise regularly have been found to have higher levels. Meanwhile, in the elderly, exercise increases testosterone levels, physical fitness and reaction time.
Resistance training, such as weight lifting, is the best type of short- and long-term exercise for increasing testosterone. Likewise, high-intensity interval training (HIIT) has also proven to be very effective.
Will I have less testosterone if I am 𝐯𝐞𝐠𝐚𝐧@?
There is a myth that people who eat a 100% plant-based diet have lower levels of testosterone 🌱. This is because the scientific studies carried out have not been able to demonstrate that those who do not consume any products of animal origin have a deficiency in this hormone in relation to those who eat a diet with animal derivatives.
Research published in the British Journal of Cancer in 2000, where they analyzed adult men, found that, on the contrary, vegans had on average a 𝐭𝐚𝐥.