How to increase Testosterone hormone naturally

As a male, especially the gym guys are more interested in this issue. That is the male hormone.

Male hormones are produced primarily by the testes, ovaries, and small amounts produced by the adrenal glands.

Male hormones play an important role in the development of male reproductive tissues such as testicles and prostate.

And secondary sexual characteristics such as hair, bone growth and muscle growth. Needless to say, you also know how important the male hormone is to muscle development.

I. Muscle growth ability of male hormones:

There is 1 study as follows:

10 men were received 600mg of testosterone weekly for 10 weeks. With 600mg, their testosterone level is 3 times higher than the highest level in nature.

As a result, despite not training anything, these 10 men still gained an average of 7lbs (3.2kg) of muscle and their overall strength increased significantly.

I offer this study to show you the importance of testosterone in increasing muscle, but not encouraging you to try.So what can we do to naturally increase male hormones? The testosterone level of an adult man can range from 240-950 ng / dl. The average of 1 person is around 600ng / dl. 

II. Here are 3 ways to increase testosterone in long term and completely natural for you:

1. Keep the ratio of body fat at a reasonable level

Studies show that the proportion of body fat affects the male hormone level in the body.

Specifically, when the percentage of body fat increases, your testosterone drops and estrogen increases. Researchers believe that the more fatty an enzyme, the more active Aromatase is, which converts male hormones into female hormones.

A 2013 analysis based on 20 relevant studies showed that you can improve 20% to 50% of testosterone levels (equivalent to 120ng / dl) after reducing a significant amount of fat. However, too low fat rate also reduces the amount of testosterone in the body. It recommends that you keep your body fat rate at 8-15 or 10-15% to optimize your male hormone.
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2. Get enough sleep

In the study of this subject, men who slept 4 hours a night, their testosterone levels were nearly half that of those who regularly slept 8 hours a night.

And subjects who did not get enough sleep for 8 hours a day had 15% lower hormone levels than people who slept for 8 hours.

 3. Testosterone micronutrients

Do you know why people say word-of-mouth to their husband to eat seafood seafood (oysters for example) to increase the quality of bed mats?