how do i raise my testosterone
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To raise testosterone levels, there are several strategies discussed by on the :
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Resistance Training: Engaging in resistance exercises, especially using large muscle groups, can significantly boost testosterone. A protocol of six sets of ten repetitions with two-minute rests is optimal for this effect, particularly when using compound movements like squats or deadlifts 1.
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Cold Exposure: Although there's limited scientific data, anecdotal evidence suggests that deliberate cold exposure, such as cold showers or immersion, can increase testosterone through mechanisms related to dopamine and luteinizing hormone. However, care should be taken to avoid direct application to sensitive areas 2.
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Supplementation and Hormone Balance: Vitamin D deficiency should be corrected as it's essential for hormone optimization. Boron may help if you have a high sex hormone-binding globulin (SHBG), which affects free testosterone levels. Maintaining a balanced estragon-testosterone ratio is also crucial for overall hormonal health 3.
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Dietary and Lifestyle Factors: Keeping body fat at a healthy level is important. Both low and high body fat percentages can negatively impact testosterone. Ensuring a diet with adequate healthy fats, including some saturated fats, can support hormone synthesis 4.
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Endurance vs. Weight Training: Schedule endurance activities after weight training sessions when done on the same day to prevent testosterone suppression, as endurance exercise first may lower testosterone levels during weight training 5.
These insights provide a comprehensive approach to potentially increasing testosterone levels through exercise, cold exposure, proper nutrition, and supplements. Always consider consulting with a healthcare professional before starting new exercise or supplement regimens.
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