• how to improve testosterone naturally?

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    To naturally boost testosterone levels, offers several insights on the :

    1. Exercise: Resistance training is particularly effective for increasing testosterone in both men and women. A specific protocol, such as six sets of 10 repetitions of compound movements (like squats or deadlifts), can significantly enhance testosterone levels. However, extending sessions beyond 75 minutes may lead to a drop in testosterone and an increase in cortisol, hindering recovery and muscle gains 1.

    2. Diet and Supplements:

    3. Body Composition: Maintaining a healthy body fat percentage is crucial. Both excessive body fat and being overly lean can negatively impact testosterone levels. Keeping a balanced weight supports optimal hormone levels 4.

    4. Lifestyle Habits:

      • Adequate Sleep: Enhancing sleep quality and duration, particularly by adding 20-60 minutes of sleep, can lead to significant improvements in testosterone levels 3.
      • Morning Light Exposure: Viewing bright light early in the day can naturally increase dopamine levels, which in turn supports testosterone production 5.
    5. Other Supplements: While supplements like Shilaji are sometimes mentioned, they often have minimal impacts and carry potential side effects. Prioritizing a balanced diet, exercise, and sleep is emphasized over reliance on such supplements 3.

    These natural strategies focus on a holistic approach, emphasizing lifestyle adjustments and targeted exercise to enhance testosterone production and hormonal balance.

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