how to improve testosterone naturally?
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To naturally boost testosterone levels, offers several insights on the :
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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.
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Diet and Supplements:
- Boron: This mineral is noted for freeing up testosterone in the body. It's drawn from meteor sources and plays a role in balancing testosterone levels efficiently 2.
- Tonga Ali: Known for its libido-enhancing properties, Tonga Ali may increase free testosterone levels, potentially affecting luteinizing hormone 3.
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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.
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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.
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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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