A Guide on How to Increase Testosterone

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It’s hardly surprising that a lot of men want to know how to increase testosterone because once the level drops off, you lose your sex drive, muscle building gets harder and even your ability to think is affected. But the good news is there are ways to overcome this without resorting to hormone replacement therapy.

Take a T Booster

Testosterone boosters or T boosters do exactly that, increase your T levels and bring them back to the level they were prior to slowing down. Basically what T boosters do is increase the amount of testosterone in your body while balancing the hormone levels and increasing their productivity.

There are different kinds of testosterone supplements, so take your time in choosing the right one.  Not all T boosters are created equal.  Some may require 2-4 intakes a day while others are less.  If you have any questions consult an expert on the topic as well before subjecting your body to risk.

The best ones are those that use natural ingredients and have been scientifically and medically tested.

Watch Your Diet

Testosterone pills are effective, but you also need to watch what you eat, and in particular, keep an eye on your waist. To keep things simple, the larger your waist gets, the lower your T levels drop. To put things in perspective, being overweight by 30 pounds accelerates your T level drop by 10 years.

While the best testosterone booster can help, you also need to eat right, and if you’re having trouble controlling your appetite, it’s better to eat several small meals a day than have a few large ones.

Also, make sure your breakfast is the largest meal of the day because whatever you eat will be used up as you’re active for the rest of the day. The smallest meal of course, has to be your supper because it’s hard to burn calories when you sleep.

Do Strength Training

If you try and build biceps you’ll be in a better position to increase testosterone levels. This might seem like a futile thing to do because as your T levels drop, muscle building gets harder, but you should persevere because Finnish researchers discovered that men who engage in strength and weight training get as much as a 50% increase in free testosterone levels.

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According to David Zava, Ph.D., CEO of ZRT Laboratory, as your muscles get stronger, the amount of testosterone your body produces increases accordingly. The good news is you only need to lift weights a couple of times a week to reap the benefits.Monounsaturated Fats is GoodBenefits of monounsaturated fats are plentiful, and that includes keeping your T level normal. When people talk about fat, the general idea is to get rid of all of it, but that’s a mistake because not all fat is bad.

In a study published in the International Journal of Sports Medicine, it shows that men who eat a lot of fat are also the ones with the highest testosterone levels.

This doesn’t mean you should eat with abandon, but rather you should eat foods that are rich in monounsaturated fats like nuts and fish. Couple this with exercise and some strength training and you’ll feel the difference.

Cut Down on the Booze

Drinking too much beer and alcohol isn’t good for your testosterone, as a study in the Netherlands revealed that men who drink even just moderate amounts of alcohol every day lose up to 7% of their testosterone. However, it won’t be a problem if you just limit the intake to a couple of glasses of wine or beer a night.

Reduce Stress

When you’re stressed out, your body secrets a hormone called cortisol, which causes the feeling of stress and anxiety. Not only that, but cortisol also prevents testosterone from being produced in large amounts. In other words, the more stressed you are the lower your T levels will drop, so you need to avoid it. There are many ways to eliminate stress, such as exercise, meditation, yoga, dancing, reading a book, etc. One surefire way of getting rid of stress is to do something you enjoy, but health experts also recommend that you set aside some time for aerobics or yoga as they both have a way of calming the mind.

Get Enough Rest

This is related to the one above, and it’s very important. Not getting enough rest and sleep reduces T levels by a significant margin so you need to make time for relaxing. To emphasize just how important it is, the lack of sleep can reduce T levels by as much as 30%, The more you deprive yourself of sleep and rest, the harder it will get to build muscles.

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Eat Cabbage

Cabbage has a lot of health benefits, and one of the most important is indole-3-carbinol (IC3).

Indole-3-carbinol (IC3) is a phytochemical that boosts your T levels according to a detailed study conducted at Rockefeller University Hospital in New York. The same study also determined that when males were handed IC3, the estrogen levels in their body went down by 50%. Yes, men do have estrogen, but only small amounts. However in cases of hormonal imbalance, testosterone goes down and estrogen shoots up, leading to the development of male “breasts”.

Seeds are Good for You

Eating seeds might seem like the equivalent of eating bird food, but rest assured that it is good for your T levels because it is rich in vitamin E. Seeds are also full of zinc that essentially tell the body to produce more testosterone.

Don’t Overextend Yourself

This article has placed great emphasis on working out, and there is evidence that it does provide a lot of benefits. But it’s important that you don’t overextend yourself because you run the risk of injury which can reduce your T levels. Figuring out how to increase testosterone does not have to be difficult although it does entail changing your lifestyle and diet. But it’s really all for the better, and if you keep it up, you’ll notice the T levels go up, and you’ll look and feel better too.

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