5 Proven Ways to Boost Testosterone Naturally After 30

Testosterone It is “the main thing in boys’ bodies” Hormonal hormones , determines a man’s energy and physique. After a person reaches the age of 30-35, testosterone levels will decrease year by year, and muscles will also be lost. You will find that your energy status is not as good as before, and your figure will easily gain weight Bone density Will “drop” The physique is also not as strong as before, and the physical charm of men will be greatly reduced.

Men should promote testicles, learn 5 ways to improve testosterone levels, and stick to it for a long time to help men regain their strong energy:

Method 1, Strength training (especially compound movements)

Strength training is available as an option Squats, deadlifts, bench presses, presses and other compound movements , can activate the large muscle groups throughout the body and stimulate the secretion of testosterone.

And Muscle volume The “increase” can increase basal metabolism and help maintain low body fat, which helps maintain higher testosterone levels.

Suggestions, Weekly schedule 2~4 strength training sessions With Majoris (legs, back, chest), such as squats, push-ups, bench presses, reverse rowing, presses, goat push-ups and other movements , 3~5 groups of each action, 6~12 times each group .

During strength training, Choose high intensity, medium and low times (8~12 times) More effective in promoting testicles than “high times of light weight”.

Method 2: Control body fat and avoid obesity

Overdose Accumulation of adipose tissue, especially abdominal fat, which causes secretion by the body Aromatase , converts testosterone into estrogen, causing testosterone to fall and estrogen to rise. If a male has a large belly and a relatively large waist circumference, it means that testosterone levels will be suppressed and his physical fitness will be weakened.

Men’s waist circumference should be controlled within 90cm, and the body fat rate should be controlled between 15% and 20% (ideal range). People with obese bodies should strengthen exercise (jogging, skipping rope, playing ball, etc.) to improve activity metabolism, and carry out diet Management reduces calorie intake, which can reduce waist circumference, control body fat rate, and testosterone levels will also increase.

Method 3. Eat more Cruciferous Dish

To raise testosterone levels, we’re going to reduce Trans fats , “added sugar and the intake of overprocessed foods, e.g” Fried chicken drumsticks , Cake , Chips , Cookie Wait, eat as little as possible.

Eat more natural and lightly processed foods every day, such as: cruciferous vegetables (broccoli, cabbage, cabbage,) Cauliflower , Carrot etc.), can reduce “estrogen”, support liver detoxification, thereby indirectly increasing testosterone levels.

Cruciferous vegetables are rich in Vitamin C , Vitamin K , Folic acid , antioxidant substances , can reduce the chronic inflammation of the body, protect Reproductive system Healthy, contributes to the normal synthesis of testosterone.

Method 4. Ensure adequate sleep

Deep sleep (especially in the early morning phase) is the peak period of testosterone secretion! If you stay up all the time, lack of sleep (<6 hours) can lead to insufficient testosterone secretion and instead increase cortisol (stress hormone).

It is recommended that you go to bed before 11 o’clock every day Daily 7~9 hours of sleep Boost Boost sleep quality, can promote Somatropin The “secretion” helps testosterone levels and makes you feel better the next day.

Method 5, sun properly Sun , supplement Vitamin D3

Vitamin D is positively correlated with testosterone levels, Most modern people lack sunlight, and many men Vitamin D deficiency Can affect testosterone secretion. And “sunbathing can supplement vitamin D and help” Boost testosterone levels in men.

Suggestions, Sun for 10~30 minutes every day (preferably morning or evening) , can allow skin to synthesize vitamin D. You can also consider Vitamin D3 supplements (generally 1000~2000 IU per day) , and obtain vitamin D3 from food, such as: egg yolk, Salmon , Milk, etc.

 

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