How to Boost your testosterone Level Naturally

This is the topic that plays a very very important role in everywhere in fitness, whether you are talking about diet or exercise.
So here I am talking about testosterone.

What Testosterone is All About

Testosterone is primary hormones for the male. It plays a very important role in the development of tissues that produce male reproductive tissues as well as helps in many aspects like increase muscle, fat loss, bone mass, hair growth, mood, sex drive, sleep, etc.
It's very much true that to get all the fitness goals you should focus on your testosterone level.
It's the secondary hormone of female secreted by ovaries and primary hormone of male secreted by testicles.
The amount of testosterone in the male is around 6 to 7 times greater than female.

Let's point out the things by which you could boost your Testosterone level

Are you having Fat? It's a Testosterone Booster

When we come to natural testosterone booster, healthy fat is one of the best ways to win the battle.

I am not talking about processed and trans fat. Research shows that foods high values in monounsaturated and saturated fat increase testosterone level. The most important point is not only to consider the amount of fat rather consider the type of fat.

Effective Monounsaturated and Saturated Fat:
Olive oil, Walnuts, Almonds, Fish, Flaxseed (MUF)
Egg Yolks, Coconut Oil, Red meat (SF)

Cholesterol:  Comes to the basic

C19H28O2 It is the chemical formula of Testosterone and its derived from Cholesterol.

Gonads are responsible for producing Testosterone and it is androgen and the meaning of androgen is, it enhances the development of male characteristics.

Some researchers prove that there is a relationship between HDL and free testosterone level. HDL is high-density lipoprotein, in simple meaning, it's a kind of good cholesterol and only free testosterone is biologically active and free to use by the body through HDL.

Zinc

 The Very well known relationship between zinc and testosterone. Researchers prove that adequate amount of zinc allows releasing a more amount of Testosterone along with athletic performance hormones, insulin like growth factor-1. Foods having zinc content: Lamb, Pumpkin seeds, Seafood, Spinach, etc.

Vitamin D

The very first and the most important vitamin for Testosterone is Vitamin D although all the vitamins are important. It's proven that those have the high value of Vitamin D in the body most probably have good Testosterone. Rich Vitamin D food: Fish like salmon, dairy products, Egg yolks, cheese, etc.

Workout Duration

When we come to work out, the point to consider is your workout duration. You shouldn't do your workout longer than an hour. Your cortisol level increases and subsequently testosterone level decreases when you do workout so long. Cortisol is our stress hormone.

Your rest period between exercise sets should be short and the session completes in 60 minutes or fewer.

Quality Sleep

Really a separate topic itself. Lack of sleep definitely lowers your T level. So consequences are the negative impact in muscles gain, fat loss and much more. Even if your T level gets low, you will also find the problem in sleeping. 7 to 8 hours is recommended per day to get the best T level.