The king of hormones is testosterone, and the testes are the primary source of testosterone in men. Although testosterone is more abundant in women than in men, it is also produced in smaller amounts in the ovaries. After age 30, testosterone production in the body begins to decline. Testosterone is the most vital sex hormone. And it has a significant influence on muscle mass, bone density, mood, and red blood cell production.

According to romantik-50plus.de, low testosterone can cause several symptoms, such as weight gain, low sex drive and energy, depression, and low self-esteem. Although testosterone levels naturally decrease with age, there are many steps to boost testosterone levels. Here’s how to develop your natural testosterone levels:

Reduce Stress Levels

In today’s fast-paced society, it can be difficult to reduce stress. Stress can make you worry about your children, your job, and your finances. Research shows that chronic stress can increase cortisol levels. What you need to know is that cortisol is a stress hormone that the body releases in small amounts throughout the day in response to various stimuli. When cortisol levels are high, testosterone levels can plummet.

Get Plenty of Vitamin D

Vitamin D is also known as the sunshine vitamin. According to German researchers, vitamin D can naturally increase testosterone levels. To optimize your vitamin D levels, get at least 20 minutes of sun exposure every day. If you live in the far north, in a climate that doesn’t allow direct sunlight, I recommend taking high-quality vitamin D products.

Take Fenugreek Supplement

Fenugreek is used in China as an alternative medication to treat various diseases. Fenugreek, a tree-like plant with golden seeds, is located in forests. Fenugreek is often used as a spice and is also found in personal care products such as shampoo and soap. Fenugreek can be a good source of many essential nutrients. However, its benefits are used to increase testosterone and libido mainly.

In one study, researchers gave 30 college-aged men 500 mg of fenugreek daily. Half of the men received the supplement after a combination of fenugreek and an 8-week strength training program. They also performed four training sessions per week. The researchers compared the fenugreek supplemented group to the non-supplemented group and found a slight decrease in testosterone levels in both the enhanced and fenugreek groups. The fenugreek supplement group also experienced a 2% decrease in body fat.

Increase Protein Intake

Red meat, especially red meat, can be a great testosterone booster if one of the leaner varieties, such as sirloin or topside. Red meat contains a lot of cholesterol, which is a precursor to testosterone. It is necessary to buy only the best quality meat. This meat-type includes grass-fed meat and organic meat when available. Because of the difference in grass-fed cows are fed, regular beef is not as healthy as grass-fed beef. Eggs, like lean red meat, are a good source of saturated fat and cholesterol. And it can help increase natural testosterone levels.…