Even though both women and men produce testosterone, it is usually called the “male hormone”. The reason for this is that men simply happen to produce more compared to women.  

Testosterone is the hormone that plays the biggest part in a person’s ability to build muscle. To make things simple, a person will have a faster and better muscle building ability if he or she has a high testosterone level when it comes to muscle growth.  

This explains why individuals with excellent genetics naturally have better levels of testosterone. It’s also the reason why several individuals utilize various drugs, such as steroids, to increase their levels unnaturally.  

You don’t want to use steroids, right? Well, lucky for you, we’re here to help. Aside from buying muscle building supplements from musclenation, here are several tips you can follow: 

Sleep 

According to studies, there’s a connection between lower levels of testosterone and insufficient amounts of sleep. One study had a group of young men sleep 5 hours per night for 8 nights, 10 hours per night for 3 nights, and 8 hours per night for a week.  

The result was an immediate 10 to 15% increase in testosterone levels after the nights when they slept 8 hours per night.  

So, what can you do to reverse or prevent this? Well, all you’ve got to do is to get enough sleep. Usually, most people will need 7 to 9 hours of sleep every night.  

Vitamin D 

Over the previous years, this has become one of the most suggested supplements because of its great effects from lowering the risk of a range of illnesses, to improving mood, bone health, and immune system.  

The sun is the most abundant source of vitamin D. This means that you’ve got to be outside and let the sun touch your skin.  

However, there’s an issue. A lot of individuals avoid direct sun exposure to avoid skin diseases. Some people also spend most of their time inside. Fortunately, there are a lot of supplements out there that can help you with your vitamin D needs. You should talk to your doctor first to know how much vitamin D you need.  

Fat Intake 

According to research, there is a link between testosterone levels and dietary fat intake. According to studies, lower levels of testosterone are associated with lower fat diets. On the other hand, higher levels of testosterone are associated with higher fat diets. That is why it’s a vital factor in our diet to have enough fat intake.  

However, how much fat does a person has to eat every day to cover his or her needs? 

For almost every person, getting 20% to 30% of your overall day-to-day calorie intake from fat will be the ideal way. However, you’ve got to ensure that the fat comes from a great combination of polyunsaturated fats, monounsaturated fats, and saturated fats.  

Foods high in dietary fat include dairy, beef, avocados, fish, seeds, coconut oil, olive oil, nut butter, nuts, eggs, and much more.