By Chris Dufey
Do you want to:
- Increase muscle mass.
- Lose body fat.
- Avoid erectile dysfunction.
- Increase sex drive
- Avoid depression or anxiety.
- Avoid fatigue.
Increasing a males testosterone levels is vitally important for good health, a sane mind and great looking body.
Testosterone is considered largely the ‘male’ hormone, and influences the production of muscle mass and sexual characteristics. A man peaks at his testosterone levels in his late 20’s, and unfortunately it is also noted that a decline of around 1% will occur after the age of 40.
Natural ways to increase testosterone:
- Zinc. Increase your zinc intake. This is hugely important because zinc helps prevent the conversion of testosterone into estrogen the ‘female hormone’.
- Healthy fats. Eat a diet rich in monounsaturated fats and omega 3’s. Daily consumption averaging 20-30% of your calorie intake is optimal. This can come form olive oil, avocados and nuts.
- Vegetables. Increase your intake of cruciferous vegetables, such as broccoli, cabbage and watercress. This family of vegetables will decrease your estrogens levels. This is due to the increased fibre and “DIM”, a chemical that excretes estrogen from the body. Also avoid soy; because this will rise estrogen levels and inturn decrease testosterone.
- Lose body fat. The higher your body fat levels, the higher your estrogen levels due to the enzyme ‘aromatase’ which converts testosterone to estrogen.
- Sleep. Getting your 8 hours of solid uninterrupted sleep is critical for physique and health. Lacking sleep will increase Cortisol (stress hormone) production, which negatively impacts testosterone production by up to 40%. It will also allow your body to recover from the days training and activities.
- Stress less. Cortisol plays another role negatively impacting testosterone production with daily stress levels rising. Identify areas in your life that stress you and work on ways to relax and work through the problems.
- Limit alcohol. Another reason to lay of the booze.
- Increase your sex life. Not getting sexually stimulated for a long time can decrease your testosterone levels.
- Decrease xenostrogens. These are man made estrogens that are found in artificial growth hormones and steroids, air fresheners, pesticides, and plastic containers. Eating organic, avoiding lotions and colognes that contain ‘parabens’, using glass products to store food, and avoiding canned foods will decrease your chances of having an increased xenostrogens intake.
- Train like a man. Forcing your body to produce more testosterone can be implemented through your workouts. Use compound exercises such as squats, deadlifts, power cleans, and other large multiple muscle group exercises. Also change your ‘sissy’ cardio workouts to intense interval sessions. Be sure to rest properly post workouts to ensure ample recovery.
Shopping List for testosterone boost:
- Nuts and seeds.
- Cottage cheese.
- Olive Oil
You may also want to look into supplementing your nutrition with quality natural supplements.
A list of specific testosterone boosting supplements:
- Red grape skin extract = Resveratrol.
- Green Tea
- B’s -6, 9, and 12.
No one wants to be a dud. Avoiding estrogen and increasing testosterone production will have a dramatic effect on your health, body and physical performance.
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