Testosterone is a critical hormone for male reproductive health, and its levels naturally decrease with age. To improve testosterone levels, engaging in regular exercise, maintaining a balanced diet rich in protein and whole foods, managing stress, and considering supplementation with vitamin D and zinc are recommended strategies. Natural supplements like fenugreek may also help, along with specific exercise regimens such as resistance training.

1. Testosterone is an important hormone for sexualand reproductive growth & development. The National Institute of Health considers
it as the most important hormone. It is responsible for sex drive, spermproduction, fat distribution, maintenance of muscle mass and
strength. Below are the best and SIMPLE WAYS TO IMPROVE TESTOSTERONE level:
It is w ellestablished now that w ith age, its levels decrease in men. Here are some very important and SIMPLE WAYS TO IMPROVE
TESTOSTERONE level.
Weight lifting and stamina buildingexercises
Exercise is one of the most effective and simple w ays to improve testosterone and to prevent many lifestyle-related diseases.
Interestingly, it can also boost your testosterone. Vaamonde et al reported that there are differencesin semen and hormone values
of physically active subjects and sedentary subjects. Physically active subjectsseemto have a more anabolic hormonal
environment and a healthier semen production. Ariet al studied effect of exercise on testosterone levels growth hormone levels etc.
They observed that long-termexercise decreased reaction time and increased maximum oxygen uptake capacity, testosterone
levels grow th hormone levels in elderly males; elevated serum T and GH levels may be advantageous for brain functions.
Obesity is know n to have negative impact on testosterone levels.

2. Kumagai recently reported that serum testosterone levels in the high physicalactivity group w ere significantlyhigher than those in
the low activity group. This effect was not observed between the groups based on calorie restriction levels. They found a significant
positive correlation betw een the changes in serumtestosterone levels and the number of steps. The results suggested that an
increase in physicalactivity greatly affected the increased serumtestosterone levels in overweight and obese men during lifestyle
modification.
Resistance training, such as w eight lifting, is the best type of exercise to boost.
Diet

3. Diet has major impact on your testosterone levels. Dieting or overeating has negative impact on testosterone levels. Lado-Abeal
reported that satisfactoryfunction of the HPG axis requires a functional(protein) reserve as well as an energy (fat) reserve.
Protein diet can help you in fight against obesity, enhances w eight loss and improves your testosteronelevels.
A diet based mainly on w hole foods is best, with a healthy balance of fat, protein and carbs. This can optimize both hormone levels
and long-term health.
Vitamin Dsupplementation
Pilz et al studied influence of Vitamin D supplementation on testosterone levels. The results clearly showed that vitamin D
supplementation does increase testosterone levels. A year long study found that supplementing w ith around 3,000 IU of vitamin D3
per day increased testosterone levels by around 25%.
Vitamin D and calcium supplementation improved testosterone levels and further improved bone strength in older patients.
Managing Stress

4. Long term stress has negative impact on various function s
of the body. It also causes decrease in testosterone levels and increased levels of cortisol. Cummings reported that
hypercortisolism of endogenous or exogenous sources suppress T secretion by a direct action on the testis. This adrenal-testicular
axis may have biological implications on the reproductive adaptation to stress.
A caution effort to reduce stress, healthy diet, exercise, balanced lifestyle, along w ith good sleep helps in maintaining normal
hormone levels and good health.
Multi Vitamin and Mineral Supplementation
It has been reported that Zinc and multivitamin supplementation improved spermquality and testosterone levels. In a research study
10 male w restlers were supplemented with oralzinc sulfate (3 mg/kg/day) for 4 w eeks in addition to their normal diet. Thyroid
hormone and testosterone levels of allsubjects w ere determined as resting and exhaustion before and after zinc
supplementation. Both resting and exhaustion total and free testosterone levels following 4-weekzinc supplementation w ere found
significantly higher than the levels (both resting and exhaustion) measured before zinc supplementation (p<0.05).

5. Take Fenugreek as naturaltestosterone booster
Fenugreek seed extract is reported to improve testosterone levels.
Steels and co w orkersconducted a study on 60 healthy males aged betw een 25 and 52. The extract (600mg) w asconsumed orally
by all the subjects. At the end of the study period serum testosterone and prolactin levels w ere estimated. The levels of testosterone
and prolactin w ere maintained w ithin the normal physiologicallimits. The subjects reported increased muscle strength and improved
libido w ithout any change in mood or sleep patterns. Fenugreekextract helps maintain natural healthy testosterone levels.
Fenugreek also possessesaromatase and reductase inhibitor activities, these enzymes are responsible for breakdown of
testosterone in body. Thus it helps in maintaining of normal testosterone levels.

6. Chemforce is an innovative product rich in protodioscin, w hich plays significant role in maintaining and improving testosterone
levels, w hich furthercontribute in muscle mass building and safe sports supplement. It’s a unique blend of highly pow erful
ingredients, Furosap® w hich is a patent protected and clinically evaluated fenugreekseed extract and Alpha Yohimbine w hich is a
know n aphrodisiac. Furosap® has been proven safe and effective for maintaining overall energy and vitality in men.
 Pilz S, Frisch S, Koertke H, Kuhn J, Dreier J, Obermayer-Pietsch B, Wehr E,Zittermann A. Effect of vitamin D supplementation on
testosterone levels in men. Horm Metab Res. 2011 Mar;43(3):223-5. doi: 10.1055/s-0030-1269854.
 Cumming DC, Quigley ME, Yen SS. Acute suppression of circulating testosterone levels by cortisol in men. J Clin Endocrinol Metab.
1983 Sep;57(3):671-3.
 Kilic M, Baltaci AK, Gunay M, Gökbel H, Okudan N, Cicioglu I. The effect of exhaustion exercise on thyroid hormones and
testosterone levels of elite athletes receiving oral zinc. Neuro EndocrinolLett. 2006 Feb -Apr;27(1-2):247-52.
 Steels E, Rao A, Vitetta L. Physiological aspects of male libido enhanced by standardized Trigonella foenum-graecum extract and
mineral formulation. Phytother Res. 2011 Sep;25(9):1294-300. doi: 10.1002/ptr.3360.
 Vaamonde D, Da Silva-Grigoletto ME, García-Manso JM, Barrera N, Vaamonde-Lemos R. Physically active men show better
semen parameters and hormone values than sedentarymen. Eur J Appl Physiol. 2012 Sep;112(9):3267-73.
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SIMPLE WAYS TO IMPROVE TESTOSTERONE