14 Tips To Naturally Increase Your Testosterone Levels

Follow Me On Twitter Disclaimer While I do have a good base level of knowledge about this topic, Im not a doctor or medical expert. What Im about to share shouldnt be taken as a substitute for qualified medical advice. efore !ou take on an! advice, I do strongl! suggest that !ou talk to !our doctor first"

Testosterone has gotten a bit of a bad na e in recent ti es! Most people see Now# while so e associate it with the stuff that is considered bad " such as an overly ay e%hibit these aggressive nature# steroids# anger# violence and even general acts of douche$baggery! en who happen to have high testosterone levels having high testosterone levels! characteristics# this really has to be attributed to the fact that they are# in no uncertain ter s# arseholes# rather than due to the In fact, exciting new research is now showing us that an!bod! has the abilit! to be an arsehole, regardless of what their hormonal profile looks like"". It&s 'ind of li'e *o let e saying that all NFL players are entally unstable all because (la%ico )urress went and shot hi self in the foot in a night club! e preface this article by saying that having high testosterone levels# or see'ing to increase a'e you a bad hu an being " in fact# it would probably a'e you your testosterone levels# doesn&t a better one! This is because en with low testosterone counts often present with sy pto s ranging fro e otional proble s such as irritability +having a short fuse,# depression# a lac' of confidence# to physical proble s such as difficulty in falling asleep# low energy levels# loss of strength# higher fat storage# and perhaps the worst of all# a loss of se% drive " all sy pto s that see once testosterone levels are nor alised! In short# if you&re a guy +or a girl for that atter,# you don&t want low testosterone levelsto disappear

Now# before we go on# I should fro the age of ./# and then

a'e it clear that our testosterone levels naturally decline steadily

ore rapidly after the age of 01! *o if you&re over the age of 01# you in

particular need to pay attention to the natural fi%es contained within this article!

2hat Is Testosterone# 3 2hy *hould I 4are5

Testosterone is a naturally occurring hor one that plays a vital role in both although it does present itself in higher concentrations in It&s the predo inant

en and wo en "

en!

ale se% hor one# and also plays a significant role in opti i6ing a nu ber of odern$day an# including " ass

sought$after traits# or 7ualities# of the 8igher uscle 8igher energy levels I proved cognition 9ecreased ris' of osteoporosis Increased libido )etter insulin anage ent

*ounds pretty fuc'ing cool# right5 On the flip side# however# if your testosterone levels aren&t opti i6ed +or are low,# you get the privilege of roc'ing a co pletely different set of characteristics# including# but not li ited to $

Lac' of confidence 9epression Irritability 9ifficulty sleeping Low energy levels Loss of desire to have se% 8igher fat storage

*ounds li'e a night are# right5 2ell now that I&ve got your attention# let&s get into the cru% of this article!

*o 8ow 9o You Find Out If You&ve :ot Low Testosterone5

2ell# it see s si ple# but you get the

chec'ed by a doctor! There really is no other way around it!

You can display the sy pto s of low testosterone# yet have levels that are co pletely nor al# and have it be that those sy pto s are being caused by so ething co pletely different! In fact# I feel so strongly about the need for testing# and diagnosing# low testosterone levels that I thin' that everyone reading this# if you haven&t already done recently# should get their levels tested! Nor al levels of testosterone in included,# see en are between .0;$1;;; ng<dL# although so e parties + yself ranges# but on the low end +below 01; to thin' that if even if you&re within the nor ediu

ng<dL,# then you still need to shift your focus to getting that nu ber up! If you&re within the to high end of the =nor al& ranges then there is no need to start i ple enting the ideas below# because you&re sweet +and with hor ones# being overly active is >ust as bad as being underactive,! If your levels are on the low$nor al# or below the nor s# however# you need to start to your lifestyle " stata'ing changes

14 2ays To Naturally Increase Your Testosterone Levels

1) Get lean and stay lean# because the area# with be! *o it&s definitely worth getting your eating under wraps# and starting an e%ercise progra burning through so e of that e%cess fat! 2) Get 7-8 hours of sleep each and every night# and try to nap during the day if you can! :etting ade7uate sleep has a strong correlation to opti al testosterone levels# and should be high on your priority list if you&re serious about correcting the ! In fact# a study published in the ?niversity of 4hicago showed that en who averaged >ust 1 hours of sleep or less e%perienced a drop in testosterone levels of 1;$11 percent! *o your goal is to get at least @ hours a night of solid sleep# but /$A see s to be what&s opti al! ai ed at any studies showing that the ore body fat that you have# the ore li'ely that your hor ones are going to be out of whac'! In fact# there has actually been a lot of research done in this ore fat you carry# the lower your testosterone levels will

3) Ensure that youre getting an adequate intake of healthy fats such as fats fro raw olive oil# nuts# avocado# fish oil and lean ani al )ut wait " fats and cholesterol5 enough levels of cholesterol to support proper testosterone production functioning!

coconut oil#

eats! This will ensure that there are high

Yep# that isn&t a typo! There is actually a strong correlation between consu ing a diet that ishigher in healthy fats# and testosterone production! *o eat up4) Li it your intake of al!ohol "espe!ially #eer) as alcohol consu ption definitely has a negative i pact on testosterone levels# not to Now# while it&s true that short$ter testosterone levels too ini i6e drin'ing as once in a while,! $) %edu!e your e&posure to en'iron ental estrogens( Benoestrogen is a che ical that i itates estrogen in the body! 2hen we are e%posed to too che ical# our testosterone levels can drop significantly! The scary part of this is that Benoestrogens are everywhere " in our plastic# toothpaste# on our foods +that&s why it&s i portant to eat organic wherever possible,# shopping bags# cleaning products# and even in our water! Now# while reducing our e%posure to these the advice outlined in T8I* article! )) *tart your day +ith a high protein, ediu fat,lo+ !ar#ohydrate eal li'e eggs or stea'# a ediately report that one along with so e green vegetables and avocado<nuts! Most people who I&ve seen switch fro carbohydrate$do inant brea'fast# to a high protein< oderate fat brea'fast i change! Cs you&re about to find out +in the ne%t point,# carbohydrates te porarily drop our testosterone levels# and seeing as our testosterone levels are at their highest in the disrupt that by eating so e carbs! 7) -ontrol your !ar#ohydrate intake because i there is a te porary drop in testosterone levels! 2hile this drop is only te porary# if you are eating 0$4D carb$do inant to lower testosterone levels overall! In order to control your carbohydrate inta'e all I want you to do is to li it your consu ption of starchy or si ple carbohydrates to the .$0 hour window after your training session for the day! This will ensure that your body is adept at handling the insulin spi'e a little better# and will also li it your consu ption of these types of carbs to one eal per day " leading to better testosterone levels! 8) Eat lots of 'egeta#les. espe!ially !ru!iferous 'egeta#les. such as broccoli# cauliflower and cabbage! 4ruciferous vegetables contain indoles# which have been shown to re ove the bad estrogens fro our body! ation down +'ale and spinach In general# vegetables also help to support al'alinity# and 'eep infla both of which can indirectly help with testosterone levels! eals per day# this will lead ediately following any high$carbohydrate eal ornings# we don&t want to increases in energy# satiety +the feeling of fullness,# and al ost always end up leaner fro ay sound li'e a huge tas'# you can start by following uch of this estrogen$i itating uch# I& ention your waistline! alcohol consu ption probably won&t affect your of the opinion that you&re better safe than sorry# and trying to

uch as possible +that&s not to say that you can&t en>oy a drin' or two every

are great for this# as are blueberries,# which will help pro ote a lean body# as well as overall health "

/) 0eep your training sessions to 4$- inutes# or less# of intense wor'# such as the ones in T8I* progra ! Once you start getting beyond 41$ inutes of intense training# you cortisol levels start to elevate significantly# causing there to be a decrease in testosterone! )eyond that# you&re a busy father# and if you&re ta'ing longer than 41$ inutes to get through your sessions# then you&re probably not opti i6ing your ti e as best as you can be! 11) 2ake sure you do your #ig. !o pound lifts frequently 3 s7uats# deadlifts# rows# bench presses# chin ups# shoulder presses and lunges have been staples in decades for a reason! It&s because e%ercises that are associated with larger increases in testosterone! 11) 4e indful of your stress# and be sure not to let it get out of control! C high level of stress increases cortisol +so eti es chronically,# and when cortisol is high# then testosterone is low! (utting so e stress$ anage ent processes in place will help you 'eep this under wrap# as well as i prove your ental focus and well$being " because no I right5 atter how ripped or uscular you are# nobody li'es a cra6y son of a bitch " a decrease testosterone levels! 12) 5a'e se& E ore often# preferably with a partner! This one goes without saying# right5 More se% ore often will lead to an increase in confidence# as well as a decrease in ean that having ore se% beco es a self$fulfilling ore se% that you want to have! ore testosterone! uscle groups have been shown to result in any successful progra s for

Cs a side note# although it probably won&t be a proble # overtraining has been showing to severely

)eyond that# having se% prophecy in that the

stress! The co bination of these factors can ore se% you have# the

13) 0eep your !onditioning "fitness) +ork to higher intensity stuff# such as interval sprints# strong an training# or cardio finishers! 8IIT style training has been shown to have a positive correlation to testosterone levels# at least according to a study contained within the )ritish Fournal Of *ports Medicine! 14) 6ont restri!t !alories #y too u!h +no ore than .;G below base needs, when trying to lose a'ing you feel fat! Yes# your low calorie diet is not only bad because it&s driving you insane# and li'e crap everyday# but it can also be lowering your testosterone levels!

)y ensuring that you don&t cut calories too far fro you don&t suffer fro

your

aintenance levels# you can be sure that atter,!

the side effects of low testosterone +and other hor ones# for that

H)onusI 1 *upple ents That 4an )oost Testosterone Levels

2hile I&ve done supple ents# I have to do best database of su use this lin'! then do yourself a favour and head over to

y fair share of research when it co es to

y due diligence in saying that if you want to really delve into this sub>ect# y friend *ol Orwell&s site# J%a ine!co # for what is the

ari6ed research on the Internet! For infor ation specifically on Testosterone#

65E7 3 98JC is a naturally occurring hor one that is very effective in increasing testosterone levels# especially in those who are older in age +4; yearsD,! The reason for this could be because our 98JC levels naturally drop as we age beyond 0;# and so we need a little bit of e%ternal help when it co es to getting our levels up! The effective dose of 98JC see s to be between .1$.;; g<day# although the research is (ersonally# I& 2agnesiu about to e%peri ent with ta'ing 1;; g<day# and ad>ust it as I see fit! 8il 3 I&ve spo'en about the benefits of agnesiu agnesiu deficiency! is a ineral that&s used ostly when we&re stressed# there is a good agnesiu in a previous post# but 'now that# i%ed!

along with its other benefits# it will definitely help testosterone levels# particularly is you&ve found out that you have a 4onsidering that chance that you I use agnesiu

ight be low if you haven&t been supple enting with it! oil# and ta'e it as per the directions on the bottle! ost definitely result in low levels of testosteroneK in uch as a 1;G to do vita in ost crucial inerals for opti al test functioning!

9in! -itrate 3 a deficiency in 6inc levels can fact it&s one of the

In fact# there is research out there showing that a 6inc deficiency can lead to as and when you go to get your testosterone levels chec'ed# I reco 9# 6inc# and agnesiu at the sa e ti e!

reduction in testosterone levels! Cgain# this is so ething that you can easily chec' with a blood test# end getting the

My

agnesiu

oil contains 6inc within it# so I don&t supple ent with any oral for

of 6inc# outside of

y food# of course! :ish 8il 3 as we&ve covered already# an opti al inta'e of healthy fats plays a significant role in producing opti al levels of testosterone! Fish oil is the crea of the crop in regards to healthy fats! The effective dose for fish oil is around .$0g of the active ingredients +J(C<98C, per day# so be sure to find a high 7uality fish oil supple ent# otherwise the a ount of capsules that you have to swallow can beco e ridiculous! ;ita in 6 3 vita in 9 is another nutrient that can play a role in decreasing testosterone should the body be deficient in it! 2hile our bodies should get a lot of our vita in 9 fro Lesearch has shown that supple enting with anywhere fro the sun# given that the a>ority of the population wor's in indoors nowadays# this si ply isn&t the case any ore! 0$1;;;I? of vita in 9 per daycan help fi% this deficiency# and as a result# increase testosterone levels! )eyond that# there are so e tribulus and bulbine$based products that could help with natural testosterone levels# but I haven&t loo'ed into the enough to reco end the one way or another! Legardless# the list above is e%tensive enough for you to go and se% life"#nless !our doctor is an ignorant twat, and onl! wants to solve !our low testosterone problem b! drugging !ou up with prescription medication. ""$esearch ma! not actuall! exist. In fact, I made it up to grossl! exaggerate a point that I was tr!ing to make. a'e so e changes to your

nutrition and lifestyle habits so that you can get a little e%tra 'ic' start to your training# recovery# and

*ign up for :ree #elo+ to get regular updates on any ad'an!es in in!reasing your testosterone le'els naturally. as +ell as other stuff related to li'ing a healthy. and strong. lifestyle( 4y 6r( 2er!ola Testosterone# a hor one produced pri arily by the testicles# is often associated with the epito e of M anhoodM +although wo en have testosterone# too,! Indeed# it does play a large role in ale se%uality and reproduction# i pacting such factors as se%ual and reproductive function# uscle ass# and hair growth# but also has so e less Mflashy#M albeit e7ually i portant# roles li'e aintaining bone density# levels of red blood cells and a sense of well$being! )eginning around age 0;# a do so as he ages! anNs testosterone levels begin to decline# and continue to

C wide range of che ical e%posures included prescribed drugs li'e statins# adversely i pact testosterone production in en! Ct the sa e ti e# estrogen levels typically

increase due to widespread e%posures to estrogen$ i ic'ing co pounds in food# water and environ ental pollutants!

<hat are =our 8ptions for %epla!e ent>

If youNre a an whoNs e%periencing sy pto s such as decreased se% drive# erectile dysfunction# depressed ood# and difficulties with concentration and e ory# and you thin' low testosterone ay be to bla e# you can have your levels tested! *ince testosterone levels fluctuate throughout the day# youNll probably need ore than a blood test to get a true picture of your levels! If your levels are indeed low# there are a nu ber of synthetic and bioidentical testosterone products on the ar'et# as well as 98JC# which is the ost abundant androgen precursor prohor one in the hu an body# eaning that it is the largest raw aterial your body uses to produce other vital hor ones# including testosterone in en and estrogen in wo en! I only reco end using bioidentical hor ones# and only then under the guidance of a holistic doctor who can onitor your hor one levels to ensure you need supple entation! )ut# before you opt for this route# there are nu erous strategies you can try to boost your testosterone levels naturally! These are appropriate for virtually anyone# as they carry only beneficial Mside effects!M

/ <ays to ?aturally @n!rease Aestosterone Le'els

1( Lose <eight If youNre overweight# shedding the e%cess pounds ay increase your testosterone levels# according to research presented at the Jndocrine *ocietyNs .;1. eeting! Overweight en are ore li'ely to have low testosterone levels to begin with# so this is an i portant tric' to increase your bodyNs testosterone production when you need it ost! If you are serious about losing weight# you have got to strictly li it the a ount of processed sugar in your diet# as evidence is ounting that e%cess sugar# and fructose in particular# is the pri ary driving factor in the obesity epide ic! *o cutting soda fro your diet is essential# as is li iting fructose found in processed foods# fruit >uice# e%cessive fruit and so$called MhealthyM sweeteners li'e agave! Ideally you should 'eep your total fructose consu ption below .1 gra s per day and this includes fruits! This is especially true if you have insulin resistance and are overweight# have high blood pressure# diabetes or high cholesterol!

In addition to eli inating or severely li iting fructose# it will be vital to eli inate all grains and il' +even raw, in your diet! Mil' has a sugar called lactose# which has been shown to increase insulin resistance so it will be wise to avoid it if you are see'ing to lose weight! Lefined carbohydrates li'e brea'fast cereals# bagels# waffles# pret6els# and ost other processed foods also 7uic'ly brea' down to sugar# increase your insulin levels# and cause insulin resistance# which is the nu ber one underlying factor of nearly every chronic disease and condition 'nown to an# including weight gain! Cs you cut these dietary trouble a'ers fro your eals# you need to replace the with healthy substitutes li'e vegetables and healthy fats +including natural saturated fats-,! Your body prefers the carbohydrates in icronutrient$dense vegetables rather than grains and sugars because it slows the conversion to si ple sugars li'e glucose# and decreases your insulin level! 2hen you cut grains and sugar fro your eals# you typically will need to radically increase the a ount of vegetables you eat# as well as a'e sure you are also consu ing protein and healthy fats regularly! INve detailed a step$by$step guide to this type of healthy eating progra in y co prehensive nutrition plan# and I urge you to consult this guide if you are trying to lose weight! The foods you choose to eat will be the driving force behind successfully achieving your weight loss goals $$ high$intensity# short$burst$type e%ercises# such as y (ea' Fitness (rogra # two to three ti es per wee'# co bined with a co prehensive fitness plan# is i portant too# and has an additional benefit as well +see below,2( 5igh-@ntensity E&er!ise like Beak :itness "Espe!ially -o #ined +ith @nter ittent :asting) )oth inter ittent fasting and short intense e%ercise have been shown to boost testosterone! *hort intense e%ercise has a proven positive effect on increasing testosterone levels and preventing its decline! ThatNs unli'e aerobics or prolonged oderate e%ercise# which have shown to have negative or no effect on testosterone levels! Inter ittent fasting boosts testosterone by increasing the e%pression of satiety hor ones including insulin# leptin# adiponectin# glucagon$li'e peptide$1 +:L($1,# colecysto'inin +4OO, and elanocortins# all of which are 'nown to potentiate healthy testosterone actions# increase libido and prevent age$related testosterone decline! 8aving a whey protein eal after e%ercise can further enhance the satiety<testosterone$ boosting i pact +hunger hor ones cause the opposite effect on your testosterone and libido,! 8ereNs a su ary of what a typical high$intensity (ea' Fitness routine ight loo' li'eP

2ar

up for three

inutes

J%ercise as hard and fast as you can for 0; seconds! You should feel li'e you couldnNt possibly go on another few seconds Lecover at a slow to oderate pace for Q; seconds ore ti es

Lepeat the high intensity e%ercise and recovery /

Cs you can see# the entire wor'out is only .; inutes! Twenty inutes- That really is a beautiful thing! Cnd within those .; inutes# /1 percent of that ti e is war ing up# recovering or cooling down! YouNre really only wor'ing out intensely for four inutes! ItNs hard to believe if you have never done this that you can actually get that uch benefit fro four inutes of e%ercise! ThatNs all it is! Oeep in ind that you can use virtually any type of e7uip ent you want for this " an elliptical achine# a tread ill# swi ing# even sprinting outdoors +although you will need to do this very carefully to avoid in>ury, $$ as long as youNre pushing yourself as hard as you can for 0; seconds! )ut do be sure to stretch properly and start slowly to avoid in>ury! *tart with two or three repetitions and wor' your way up# donNt e%pect to do all eight repetitions the first ti e you try this# especially if you are out of shape! You can find fasting! ore infor ation about this in an article previously written on inter ittent

3( -onsu e Blenty of 9in! The ineral 6inc is i portant for testosterone production# and supple enting your diet for as little as si% wee's has been shown to cause a ar'ed i prove ent in testosterone a ong en with low levels! Li'ewise# research has shown that restricting dietary sources of 6inc leads to a significant decrease in testosterone# while 6inc supple entation increases it $$ and even protects en fro e%ercised$induced reductions in testosterone levels!
1 . 0

ItNs esti ated that up to 41 percent of adults over the age of @; ay have lower than reco ended 6inc inta'esK even when dietary supple ents were added in# an esti ated .;$.1 percent of older adults still had inade7uate 6inc inta'es# according to a National 8ealth and Nutrition J%a ination *urvey!
4

Your diet is the best source of 6incK along with protein$rich foods li'e eats and fish# other good dietary sources of 6inc include raw il'# raw cheese# beans# and yogurt or 'efir ade fro raw il'! It can be difficult to obtain enough dietary 6inc if you&re a vegetarian# and also for eat$eaters as well# largely because of conventional far ing ethods that rely heavily on che ical fertili6ers and pesticides! These che icals deplete the soil of nutrients !!! nutrients li'e 6inc that ust be absorbed by plants in order to be passed on to you!

In any cases# you ay further deplete the nutrients in your food by the way you prepare it! For ost food# coo'ing it will drastically reduce its levels of nutrients li'e 6inc R particularly over$coo'ing# which any people do! If you decide to use a 6inc supple ent# stic' to a dosage of less than 4; g a day# as this is the reco ended adult upper li it! Ta'ing too uch 6inc can interfere with your bodyNs ability to absorb other inerals# especially copper# and ay cause nausea as a side effect! 4( *trength Araining In addition to (ea' Fitness# strength training is also 'nown to boost testosterone levels# provided you are doing so intensely enough! 2hen strength training to boost testosterone# you&ll want to increase the weight and lower your nu ber of reps# and then focus on e%ercises that wor' a large nu ber of uscles# such as dead lifts or s7uats! You can Sturbo$chargeT your weight training by going slower! )y slowing down your ove ent# you&re actually turning it into a high$intensity e%ercise! *uper *low ove ent allows your uscle# at the icroscopic level# to access the a%i u nu ber of cross$bridges between the protein fila ents that produce ove ent in the uscle! $( 8pti iCe =our ;ita in 6 Le'els Uita in 9# a steroid hor one# is essential for the healthy develop ent of the nucleus of the sper cell# and helps aintain se en 7uality and sper count! Uita in 9 also increases levels of testosterone# which ay boost libido! In one study# overweight en who were given vita in 9 supple ents had a significant increase in testosterone levels after one year!
1

Uita in 9 deficiency is currently at epide ic proportions in the ?nited *tates and any other regions around the world# largely because people do not spend enough ti e in the sun to facilitate this i portant process of vita in 9 production! *o the first step to ensuring you are receiving all the benefits of vita in 9 is to find out what your levels are using a .1+O8,9 test# also called .1$hydro%yvita in 9! C few years bac'# the reco ended level was between 4; to @; nanogra s per illiliter +ng< l,# but ore recently the opti al vita in 9 level has been raised to 1;$/; ng< l! To get your levels into the healthy range# sun e%posure is the )J*T way to opti i6e your vita in 9 levelsK e%posing a large a ount of your s'in until it turns the lightest shade of pin'# as near to solar noon as possible# is typically necessary to achieve ade7uate vita in 9 production! If sun e%posure is not an option# a safe tanning bed

+with electronic ballasts rather than JMF fields, can be used!

agnetic ballasts# to avoid unnecessary e%posure to

Cs a last resort# a vita in 90 supple ent can be ta'en orally# but research suggests the average adult needs to ta'e A#;;; I?Ns of vita in 9 per day in order to elevate their levels above 4; ng< l# which is the absolute minimum for disease prevention! )( %edu!e *tress 2hen you&re under a lot of stress# your body releases high levels of the stress hor one cortisol! This hor one actuallyblocks the effects of testosterone# presu ably because# fro a biological standpoint# testosterone$associated behaviors + ating# co peting# aggression, ay have lowered your chances of survival in an e ergency +hence# the Sfight or flightT response is do inant# courtesy of cortisol,!
@

In the odern world# chronic stress# and subse7uently elevated levels of cortisol# could ean that testosterone&s effects are bloc'ed in the long ter # which is what you want to avoid! My favorite overall tool to anage stress is JFT +J otional Freedo Techni7ue,# which is li'e acupuncture without the needles! ItNs a handy# free tool for unloading e otional baggage 7uic'ly and painlessly# and so easy that even children can learn it! Other co on stress$reduction tools with a high success rate include prayer# editation# laughter and yoga# for e%a ple! Learning rela%ation s'ills# such as deep breathing and positive visuali6ation# which is the MlanguageM of the subconscious! 2hen you create a visual i age of how youNd li'e to feel# your subconscious will understand and begin to help you by a'ing the needed bioche ical and neurological changes! 7( Li it or Eli inate *ugar fro =our 6iet

Testosterone levels decrease after you eat sugar# which is li'ely because the sugar leads to a high insulin level# another factor leading to low testosterone!
/

)ased on ?*9C esti ates# the average C erican consu es 1. teaspoons of sugar a day# which e7uates to about T2O TON* of sugar during a lifeti e! Wh! we eat this uch sugar is not difficult to understand $$ it tastes good# and it gives us pleasure by triggering an innate process in your brain via dopa ine and opioid signals! What it is doing to us on both a physical and e otional level is another story entirely# and ost people stand to reap a>or i prove ents in their health by cutting bac' on# or eli inating# sugar altogether fro their diets! Le e ber foods that contain added sugar and fructose# as well as grains li'e bread and pasta# should all be li ited! If youNre struggling with sugar addiction and having trouble dealing with cravings# I highly reco end trying an energy psychology techni7ue called Turbo Tapping# which

has helped any Msoda addictsM 'ic' their sweet habit# and it should wor' for any type of sweet craving you ay have! 8( Eat 5ealthy :ats )y healthy# this eans not only on$ and polyunsaturated fats# li'e that found in avocadoes and nuts# but also saturated# as these are essential for building testosterone! Lesearch shows that a diet with less than 4; percent of energy as fat +and that ainly fro ani al sources# i!e! saturated, lead to a decrease in testosterone levels!
A

My personal diet is about @;$/; percent healthy fat# and other e%perts agree that the ideal diet includes so ewhere between 1;$/; percent fat! ItNs i portant to understand that your body requires saturated fats fro ani al and vegetable sources +such as eat# dairy# certain oils# and tropical plants li'e coconut, for opti al functioning# and if you neglect this i portant food group in favor of sugar# grains and other starchy carbs# your health and weight are al ost guaranteed to suffer! J%a ples of healthy fats you can eat ore of to give your testosterone levels a boost includeP
Olives and Olive oil Coconuts and coconut oil Butter made from raw grassfed organic milk Avocados

Raw nuts, such as, almonds or pecans Grass-fed meats

Organic pastured egg yolks

Palm oil

nheated organic nut oils

/( 4oost =our @ntake of 4ran!h -hain 7 ino 7!ids "4-77) fro <hey Brotein

:oods Like

Lesearch suggests that )4CCs result in higher testosterone levels# particularly when ta'en along with resistance training! 2hile )4CCs are available in supple ent for # youNll find the highest concentrations of )4CCs li'e leucine in dairy products " especially 7uality cheeses and whey protein!
Q

Jven when getting leucine fro your natural food supply# itNs often wasted or used as a building bloc' instead of an anabolic agent! *o to create the correct anabolic environ ent# you need to boost leucine consu ption way #eyond ere aintenance levels!

That said# 'eep in ind that using leucine as a free for a ino acid can be highly counterproductive as when free for a ino acids are artificially ad inistrated# they rapidly enter your circulation while disrupting insulin function# and i pairing your bodyNs glyce ic control! Food$based leucine is really the ideal for that can benefit your uscles without side effects! %eferen!esD

Get more of the hormone that helps you build muscle, burn fat, improve endurance and increase sex drive 1 Lift weights
!estosterone levels are at their highest "# hours after lifting weights, according to a study at Baylor niversity in the $% And the harder you train, the more you increase your natural levels of testosterone, so &ase your training around compound e'ercises such as s(uats, &ench presses and seated rows using heavy weights%

2 Watch football
)en who watch their favourite sports team compete e'perience a similar testosterone surge to the players, say researchers at the niversity of tah% !hey found that a fan*s testosterone levels increased &y +, per cent when his team won &ut fell +, per cent when they lost% $o avoid watching -ngland games and you should &e all right%

3 Eat good fats

By .good* fats we mean the monounsaturated and omega / type 0 found in avocados, peanuts and oily fish 0 that help your &ody preserve protein% A study in the 1ournal Of Applied Physiology found that men who ate recommended amounts of these foods had the highest testosterone levels%

4 Gobble some eggs

-ggs improve levels of healthy 234 or .good* cholesterol, an important &uilding &lock needed for your &ody to manufacture testosterone% !hey are

also loaded with protein and have plenty of testosterone-&oosting 5inc% Plus Paul 6ewman looked pretty manly when he ate 7, of *em in Cool 2and 4uke%

5 Dont overtrain
-'cessive e'ercising increases cortisol, a stress hormone that competes with testosterone and &reaks down muscle% Researchers at the niversity of 6orth Carolina found that overtraining can lower your testosterone levels &y as much as ", per cent% Resting isn*t slacking off 0 make sure you take time out%

6 Get enough sleep

Poor sleep (uality and having less than seven hours a night can slash your testosterone levels &y more than /, per cent and dampen growth hormones, restricting your muscle-&uilding potential%

7 Scoff cabbage
Ca&&age is rammed with indole-/-car&inol 89C/:, a phytochemical that increases your testosterone according to a study at the Rockefeller niversity 2ospital in 6ew ;ork% !he study also found that when men were given 9C/, their levels of the female hormone oestrogen reduced &y 7, per cent 0 reversing the effect caused &y watching the $e' And !he City movie%

8 Dont booze
2appy hour can wreak havoc on your manly hormones% 6umerous studies have found that alcohol consumption reduces testosterone levels for up to +" hours% 9t also increases cortisol and lowers growth hormone levels%

9 Eat more seeds

;ou may feel like you*re munching &ird food, &ut seeds are full of vitamin and 5inc, which send your testosterone levels soaring% !hey*re also &ursting with protein and monounsaturated fat%

10 Get some sun

-'posing the skin to sunlight for <ust =7-+, minutes can raise your testosterone levels &y =+, per cent, says a report from Boston $tate 2ospital in the $% !he research also found that the hormone increased &y a whopping +,, per cent when genital skin was e'posed to the sun% $tick to the privacy of your own garden though 0 we don*t want any arrests%

Part 1 of 3: ManageWeightLevels

1
Consultyourdoctorfor a yearlyphysical. Ask for a detailed analysis of your weight. If you are overweight or obese, this could be the cause of a drop in testosterone.

Obese people secrete more aromitase, an enzyme that works to convert testosterone to estrogen. Your metabolism will continue to decrease as more aromitase is produced, making the problem worse. Create a weight loss plan with your doctor.

2
Don't go on crashdiets. Restricting calories significantly may send the wrong signals to your body, which will not increase testosterone. Instead, cut your calories by approximately 15 percent the first week.

All weight loss goals should be reasonable. Aim to lose a lb. per week by improving diet and increasing activity levels.

3
Managea testosteronehealthydiet.

Reduce your sugar levels. This should be the place where you cut the most significant amount of calories to ensure healthy weight loss. Increase your healthy fats. These include those found in nuts, avocados, unheated nut oil, fish, egg yolks, olives and olive oil. Healthy fats actually help to build a healthier body. Make sure they are approximately 50 percent of the calories you consume.

Increase the zinc in your diet. Naturally-occurring zinc has been found to aid in testosterone increases. You can find zinc in dairy products, like raw milk, kefir and yogurt. It can also be found in beans, grass-fed meats and fish.

Eat following a workout. Whey protein, high-protein yogurt and some vegetables can help build muscle. Increasing muscle will help burn fat and increase testosterone.

1
Start a strengthtrainingroutine. If you have never lifted weights, used resistance bands or used weight machines, hire a personal trainer or physical therapist to teach you the proper form and procedure.

If you are very weak, start with resistance bands. This gentle form of strengthtraining allows you to use a rubber strap to train weak muscles before lifting actual weights. Do this 2 to 3 times per week for the first 3 to 4 weeks. If you have a joint or back problem, you may want to graduate to stronger bands and stick to this form of strength training.

You can increase your testosterone levels by up to 20 percent by lifting weights 3 times per week for 11 weeks.

2
Useweightmachinesor free weights2 to 3 timesper week. For men, you will want to choose weights that tire your muscles after only 5 repetitions. Do 3 sets. You should feel muscle fatigue after a weight training workout. Allow your muscles 24 to 48 hours to rest.

Women or people with joint problems may choose to do endurance training. For example, they may choose a slightly lower weight and complete 3 sets of 10 to 15. Work half sets in between full sets. This means, you should complete half the range of motion, from the bottom up or top down, to work the fast twitch muscle fibers as well as the slow twitch fibers.

Lift weights slowly. Breathe slowly and never drop the weight. Control the weight until it is in its original position.

3
Do cardiointervaltraining. Begin doing cardio exercise for at least 30 minutes 5 times per week.

Interval training requires you to warm up, sprint or workout intensely for 90 seconds and then workout at a more moderate "resting" pace for 2 to 4 minutes. Repeat these sets for approximately 30 minutes, including warm up and cool down.

Cardiovascular machines, like stair machines, bikes, ellipticals and treadmills can be programmed to do interval training, if you do not want to jog or swim while providing your own interval timing.

4
Makesureyou are sweatingduringyour 30 minuteworkout. While general activity is good, you will need to work your heart more intensely to reach weight loss and testosterone improvement goals. This is true for both strength-training and cardio.

Do not over train. If you are already fit, too much cardio exercise is likely to lower testosterone levels. Your goal is to keep your metabolism high, but give the body plenty of time to rest and recover.

Drink plenty of water before, during and after exercise. Dehydrated people produce less testosterone after a workout.

1
Get a full night'ssleep. Doctors recommend 7 to 8 hours of sleep per night. Less sleep can result in 10 percent lower testosterone levels.

2
Be generallymoreactive. Moving around more and sitting less will balance your hormones, decrease stress and result in weight loss.

Buy a pedometer. Make sure you hit at least 10,000 steps per day during the course of your daily routine.

3
Reduceyourstresslevels. Stress produces the hormone cortisol and interrupts the production of hormones like testosterone.

Focus on creating a work/life balance. Make sure you do leisure activities you enjoy every day. Reduce long work hours if possible. Start meditation, deep breathing and/or yoga. These activities can reduce stress and help you sleep better.

4
Get somesun. Getting vitamin D requires you to spend some time (15 to 30 minutes) with a good amount of your skin in direct sunlight. Keeping vitamin D levels high can produce up to 20 percent more testosterone.

5
Manageyour sexualappetite. The following things can affect testosterone:

Remaining abstinent for 3 weeks can increase testosterone levels by 10 percent. Have sex in the morning. This is when testosterone levels are at their highest, and you are less likely to deplete them than having sex at night. Watch sexually explicit videos. You can increase your testosterone by 35 percent for the 1 to 2 hours after watching a video. However, the high levels will be reduced after that point.