Testosterone Booster: Increase Testosterone Naturally
How to produce more testosterone?
We will answer your question!
A natural testosterone booster is critical to overall wellness for men. we all want ,As we age, men’s testosterone levels decline gradually, a phenomenon known as “andropause.” It contributes to a decline in sex drive, decreased muscle mass, hair loss, weight gain, loss of energy, and sometimes moodiness. Although it’s a natural part of aging, unhealthy aspects of today’s modern culture may actually lower testosterone levels prematurely, leading to a condition called “hypogonadism.”
According to the Urology Care Foundation,
Roughly 40% of men with high blood pressure will have low testosterone levels. Additionally, approximately 50% of men with diabetes and 50% of obese men will have low testosterone.
Although conventional medicine may call for testosterone replacement therapy in the form of pharmaceutical drugs as the solution to this problem, fortunately it’s not difficult to increase testosterone naturally.
In one study, researchers at the University of Chicago found that young men who slept less than five hours a night for one week had lower testosterone levels than when they were fully rested. Sleep deprivation affected their testosterone levels by as much as 10-15% . Try to get at least 7-9 hours of sleep every night.
2. Lose Weight
Losing the excess pounds may increase your testosterone levels. Removing fast food, highly processed foods and soda from your diet is critical. Also limit foods high in fructose syrup will keep the pound off.
High insulin levels contribute to low testosterone, and testosterone levels decrease after you eat sugar. Refined carbohydrates like breakfast cereals, bagels, waffles, pretzels, and most other processed foods also quickly break down to sugar, increase your insulin levels, and cause insulin resistance, which is the number one underlying factor of nearly every chronic disease and condition known to man, including weight gain. Overall, losing weight is a great start to boosting your testosterone levels.
3. Do Short Periods of High-Intensity Exercise or Interval Training
Bouts of short intense exercise have been shown to boost testosterone and prevent its decline. That’s unlike aerobics or prolonged moderate exercise, which have shown to have negative or no effect on testosterone levels.
- Do a 3 to 5 minute warm up
- Stretch your body for 1-2 minutes
- Exercise as hard and fast as you can for 60 seconds. You should feel like you couldn’t possibly go on another few seconds
- Recover at a slow to moderate pace for 60 seconds
- Repeat the high intensity exercise and recovery 5 more times
The entire workout is only 15-20 minutes. Twenty minutes a day of focused, high intensity exercises is all you need. Try this on a rower, bike, or circuits with weights and plyometrics are also great high intensity workouts for those who are more advanced.
4. Consume Plenty of Zinc
The mineral zinc is important in testosterone production. Zinc consumption may even take as little as six weeks to improve testosterone among men with low levels. Research has shown that restricting dietary sources of zinc leads to a significant decrease in testosterone, while zinc supplementation increases and even protects men from reductions in testosterone levels.
We always recommend incorporating vitamins and minerals in the diet naturally, through whole foods, as most conventional supplements are not absorbed into the bloodstream. Foods high in zinc include oysters, grass fed beef and lamb, wheat germ, spinach, raw pumpkin seeds, raw cashews, pastured pork and chicken, beans and mushrooms.
5. Reduce Stress
When you’re under a lot of stress, your body releases high levels of the stress hormone cortisol. This hormone blocks and limits testosterone production.
6. Eat Healthy Fats
By healthy, this means not only mono- and polyunsaturated fats, like that found in avocados and nuts, but also saturated, as these are essential for building testosterone. Research shows that a diet with less than 40 percent of energy as fat (and that mainly from animal sources, i.e. saturated) lead to a decrease in testosterone levels.
Examples of healthy fats you can eat more of to give your testosterone levels a boost include:
- Olives and cold pressed olive oil
- Coconuts and cold pressed virgin coconut oil
- Butter made from raw grass-fed organic milk
- Raw nuts, such as, almonds or pecans
- Organic pastured egg yolks
- Grass-fed meats
- Palm oil
- Unheated organic nut oils
7. Power of the Mind
Believe you are strong, vibrant and vigorous! Affirm yourself daily and you will take the proper actions to create the mind, body and soul you want.
For more information on increasing energy levels, putting on muscle mass, boosting your libido and maximizing your manhood click here and watch the short video series – Super Male Optimizer!