Testosterone is the most important male hormone responsible for sexual function. Muscle mass, mood, confidence, bone density, sex drive and other functions depend on the amount of testosterone. Too little testosterone in the body causes a decrease in self-confidence, loss of libido and performance. What causes a drop in testosterone? Stress, lack of sleep, poor diet and irregular physical activity. During adolescence, testosterone levels are essential for the proper development of the body. It should also be remembered that with age, testosterone naturally drops. This happens after the age of 30. That is why it is so important to take care of regular exercise or a proper diet.

Proper training to increase testosterone
Training performed to increase testosterone should be strength. When doing such exercises, not only will this hormone be released, but we will also stimulate the growth hormone. Strength exercises can include deadlifts or squats. The faster we perform them and the more we lift, the more testosterone will increase. By performing sprints, we can also observe similar effects. If you don’t have access to a gym and you want to maintain your testosterone, you can do it.

Diet and testosterone
A proper diet is one that contains less carbohydrates and more fats. The correct level of fat in a man’s body is about 15-20%. The fats we should eat are saturated and unsaturated. In addition, we should include vegetables and fruits in our diet. They contain many nutrients that are used in building the immune system.

The most important thing is to have as little carbohydrate as possible with a high glycemic index in the diet. The insulin release causes testosterone to be converted to estrogen and also promotes the release of SHBG. It binds free testosterone, which means that we are not able to use it to sculpt the figure.

In conclusion, your diet should consist of seafood, olive oil, eggs, nuts, and seeds. You can also use coconut oil and butter for variety. A proper diet is 70% of your health.


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