Engaging in regular physical activity, especially weight lifting and high-intensity interval training (HIIT), can significantly boost testosterone levels.
Eat a balanced diet
Consume a balanced diet rich in proteins, healthy fats, and carbohydrates as they are essential for maintaining optimal testosterone levels. Foods like lean meats, eggs, nuts, fish, seeds, and leafy greens can also help.
Get enough sleep
Adequate sleep is crucial for hormone regulation. During daytime testosterone levels can drop up to 15 per cent when you get only five hours of sleep. So, aim for 7-9 hours of quality sleep per night to ensure balanced hormone levels.
Reduce stress
Chronic stress leads to elevated levels of cortisol, a hormone that negatively impacts testosterone production. Practices such as meditation, deep breathing exercises, and yoga can help manage stress and keep cortisol levels in check.
Maintain healthy weight
Excess body fat, especially around the belly, is linked to lower testosterone levels. Maintaining a healthy weight through a combination of diet and exercise can help improve hormone balance.
Bid goodbye to beers
Excessive alcohol consumption can lower testosterone levels. Moderating alcohol intake or avoiding it altogether can help maintain healthier testosterone levels.
Take vitamin & mineral supplements
Certain vitamins and minerals, like Vitamin D and Zinc, play a significant role in testosterone production. Ensure you get enough of these nutrients to support healthy hormone levels.