Testosterone is the primary sex hormone in men, which is accountable for masculinity and highly affects sex life. A decline in its level in the body can result in a weakening of muscle tone, increased fatigue, depression and baldness. In a healthy male, the concentration of testosterone in the body is 280-1100 ng/ dl, in a lady - 15-70 ng/ dl. In the female body, testosterone is accountable for the fortifying and development of bones, the development of muscles, the development of the nerve system and the brain. And most importantly, thanks to testosterone, the female body produces estrogen - the primary woman hormone. For a very long time, it was thought that the aggressiveness of guys, their success in contrast with ladies and the everlasting desire to have sex are related to high testosterone levels Many of these theses have already been refuted. A number of factors lead to a reduction in the level of testosterone in the blood: tension, alcohol usage and bad sleep. And if you don't restore the hormone in the body, you can enter into a vicious cycle: due to stress and absence of sleep, testosterone falls, which causes increased tiredness and anxiety, which do not permit you to combat tension. How to increase testosterone levels. Testosterone levels can increase due to a psychological outburst: a joyful occasion, the success of the group for which you support, success at work. In order to really bring back or increase testosterone levels, you have to work hard. Consuming, sleeping, resting, and working out can help increase testosterone levels. Nutrition Nutrition plays a key function in human life and health, regardless of testosterone levels. However for the production of the hormone, the body needs certain elements. The diet plan must include foods abundant in zinc and magnesium (spinach and green salads), in addition to protein and cholesterol (meat, eggs, avocados, nuts). Do not be scared of foods that consist of fat and cholesterol. Studies show that they assist increase testosterone levels, but low-fat diets, on the contrary, can result in a decrease in the level of the male hormone in the blood. Including vitamin D to the diet can be a great aid. Alcohol and especially beer are not recommended - they lead to a decrease in testosterone. Exercises Exercise, even by itself, can cause increased testosterone levels. To actually assist the body produce this hormone, you need organized training. The most useful are the fundamental exercises: bench press, squats, deadlift, as they work on large muscles. Cardio can be efficient for burning fat, however not for increasing testosterone levels. Sleep and rest The highest concentration of testosterone in men is right away after awakening, because the production of the hormone happens during sleep. The body merely will not have time to produce testosterone if you begin to overlook sleep. Throughout sleep, the level of cortisol, a hormone that blocks testosterone, reduces. In small dosages, cortisol, which is likewise produced during stress, is not harmful. If you are in a state of continuous pain and anxiety, then more cortisol is produced and it obstructs testosterone. Read more in this book