5 simple ways to make men live longer

　　longevity method

　　Appropriate intake of fat

　　Cutting out fat can keep you slim, but cutting out all fat can also drastically reduce testosterone levels. A study published in the International Journal of Sports Medicine revealed that people who eat the most fat male , with the highest testosterone levels. Therefore, to protect your heart and maintain testosterone levels, eat more foods rich in monounsaturated fatty acids, such as fish and nuts.

　　Don't put too much pressure on yourself

　　Both psychological and physical stress can quickly suppress testosterone levels. Stress causes a spike in cortisol, which inhibits the body's ability to secrete testosterone and utilize it in tissues. Aerobic exercise is a great way to relieve stress, unless you overdo it. Injury and fatigue are signs that you've been exercising too much, which can also cause your testosterone levels to drop.

　　drink less

　　In a recent Dutch study, it was found that men who drank moderately every day for three weeks had a 7% reduction in testosterone levels. Limit alcohol consumption to 1 to 2 glasses of beer or red wine per night to prevent a decrease in testosterone.

　　exercise abdominal muscles

　　As your waistline increases, testosterone levels decrease. In addition, testosterone also decreases with age, and when your body mass index (BMI) increases by 4 points (approximately equivalent to a 170cm man gaining 13.6 kilograms of weight), the decrease in testosterone levels will accelerate by 10 years.

　　Exercise biceps

　　Finnish researchers recently found that men who regularly lifted weights had a 49% increase in free testosterone levels. Because building muscle increases the amount of testosterone your body secretes. Lifting weights just twice a week can reap huge benefits.