Tips
Nutrition and eating habits
• Drink plenty of (still) water and unsweetened tea instead of unhealthy soft drinks Tip: try "Infused Water" if you find it difficult to drink only water, e.g. with lemon and mint or raspberries and kiwi!
• Change of diet in a healthy direction. Testosterone is made from cholesterol. As a result, a high-fat diet high in unsaturated fatty acids can boost your testosterone production. You can find good fats in avocados, salmon, nuts, seeds, and high-quality oils like olive oil. In general, you should try to eat a lot of good fats and low levels of saturated fat.
• Zinc is an important component of numerous enzymes and proteins. It is involved in a variety of reactions in the body, including cell growth and various metabolic processes. It is also said to have a testosterone-increasing function. As a rule, men have a higher zinc requirement than women. However, a balanced diet is usually enough to consume sufficient amounts of zinc. Reach for cheese, beans, yogurt, meat, seafood or nuts more often.
• Intermittent fasting: Not only the right diet, but also a short fasting period can increase your testosterone levels. According to a study, even a short daily fasting period ensures that testosterone in the body increases noticeably. Intermittent fasting is an easy way to add a short fast to your daily routine. Intermittent fasters plan their fasting period overnight. For example, you would start fasting in the evening after dinner and eat something again the next day at lunchtime.
Workout and interval training
• Exercising is good for your health. It's no longer a secret. But exercise is also an effective booster for your testosterone release. Studies have shown that the more intense the training, the higher the increase. This applies to both men and women. That is why weight training and interval training are particularly suitable for increasing your testosterone levels in the body noticeably.
• In contrast to conventional cardio training, interval training has the advantage that you train in phases. Several phases of rest and exertion alternate. Interval training can be performed in almost any sport, such as jogging, swimming, cycling or bodyweight training. For example, you could alternate between sprinting for a few minutes and running slowly for a few minutes on the treadmill. A well-known method of interval training is the so-called HIIT concept.
• Exercising is good for your health. It's no longer a secret. But exercise is also an effective booster for your testosterone release. Studies have shown that the more intense the training, the higher the increase. This applies to both men and women. That is why weight training and interval training are particularly suitable for increasing your testosterone levels in the body noticeably.
• In contrast to conventional cardio training, interval training has the advantage that you train in phases. Several phases of rest and exertion alternate. Interval training can be performed in almost any sport, such as jogging, swimming, cycling or bodyweight training. For example, you could alternate between sprinting for a few minutes and running slowly for a few minutes on the treadmill. A well-known method of interval training is the so-called HIIT concept.
Sex• Testosterone is known as the male sex hormone, so a regular sex life or even masturbation is important, because both have a positive effect on testosterone levels. Besides, sex is the nicest thing in the world.
Attitude & psyche
• Make sure you get enough sleep!
• Avoid stress as it promotes fat storage
• Be happy with what you do and don't force yourself to do anything! Only when you are happy, have fun, and are motivated can you achieve your goals.
• Set intermediate goals and reward yourself when you have achieved them.