Best Way To Increase Testosterone- Natural Ways to Increase Testosterone

Role of testosterone for a man is vital. Why? Because, this hormone is responsible for the establishment characters such as the formation of masculinity muscle, bone mass, heavier voice and hair growth. Men get machismo or maturity of the function of this hormone. Low testosterone levels are also substantially affect the health because it can increase the risk of heart attack.

Typically, testosterone levels will decline with age (approximately 1 percent per year). The decline of this hormone will cause a variety of health problems such as osteoporosis and obesity. But keep in mind, low levels of testosterone in the male body is not solely due to the aging factor. A young man is also at risk of declining testosterone levels.

Many ways to improve or maintain testosterone levels remained stable. One is through hormone replacement therapy. However, this method is not completely safe because it has side effects. There are several ways a more secure and natural to raise the testosterone levels in the body. Here are some of them:

1. Reduce excess body fat

Obesity is a global problem. A number of studies have shown that excess body fat can raise levels of estrogen, which can further reduce your testosterone levels. By doing regular aerobic exercise such as walking, jogging, running, bicycling, jumping rope and swimming along with proper diet control, can effectively cut the percentage of total body fat.

The process of weight loss should be gradual and should be limited to the level of fat loss around a pound (about 500 grams) per week. Perform an extreme diet with caloric restriction, it will stop the production of testosterone. So, you need to choose a healthy way to lose weight.

2. Strength training

To increase testosterone levels, you have to further intensify the workout. Rather than cardio exercise, strength training is more effective in stimulating testosterone. Types of exercises such as squats, deadlifts, bench presses (chest muscle), dips and lunges more effective in increasing testosterone levels. The release of testosterone are directly related to the intensity of your workout time.

3. Balanced diet

Run a balanced diet program (the needs of macro and micro) is something that must be maintained. It is not only good for health, but also in maintaining testosterone levels. Research has found that men who eat a diet rich in monounsaturated fats had the highest testosterone levels.

The scientists believe that monounsaturated fats have a direct effect on the testes which become the main venue of testosterone secretion. Nuts, olive oil, canola oil and peanut butter are good sources of monounsaturated fats. Consuming foods rich in zinc (zinc) can also assist in the formation of testosterone naturally.

4. Reduce consumption of Alcohol

To maintain healthy testosterone levels, you have to reduce the consumption of alcohol. High levels of alcohol directly affects the endocrine system, thus disrupting the production of testosterone. So, from now to say "No" to drinking alcohol.

5. Sleep

You must get at least 7-8 hours of rest time at night. Lack of sleep can lead to decreased testosterone levels and increased levels of cortisol (catabolic hormone) which can lower your testosterone levels. Laboratory studies have shown that testosterone levels will rise in the morning after a person is getting enough sleep.

6. Avoid stress

Excessive stress also contributes to the production of cortisol, which potentially can lower testosterone levels because of the nature kataboliknya. Some relaxation techniques such as yoga, meditation and breathing exercises can help you to reduce the effects of stress.

7. Frequent sex

Increased sexual activity helps improve the endocrine system to produce more testosterone. Some studies suggest, having sex in the morning can be more beneficial in terms of improving the level of testosterone a man.

Ways To Increase Testosterone Naturally

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Testosterone is a steroid hormone from the androgen group and is found in humans and other vertebrates. In humans and other mammals, testosterone is secreted primarily by the testicles of males and, to a lesser extent, the ovaries of females. Small amounts are also secreted by the adrenal glands. It is the principal male sex hormone and an anabolic steroid.
In men, testosterone plays a key role in the development of male reproductive tissues such as the testis and prostate as well as promoting secondary sexual characteristics such as increased muscle, bone mass, and the growth of body hair. In addition, testosterone is essential for health and well-being as well as the prevention of osteoporosis.
On average, in adult males, levels of testosterone are about 7-8 times as great as in adult females. As the metabolic consumption of testosterone in males is greater, the daily production is about 20 times greater in men. Females are also more sensitive to the hormone. Testosterone is observed in most vertebrates. Fish make a slightly different form called 11-ketotestosterone. Its counterpart in insects is ecdysone. These ubiquitous steroids suggest that sex hormones have an ancient evolutionary history.

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Health effects

In general, androgens promote protein synthesis and growth of those tissues with androgen receptors. Testosterone effects can be classified as virilizing and anabolic, though the distinction is somewhat artificial, as many of the effects can be considered both.

• Anabolic effects include growth of muscle mass and strength, increased bone density and strength, and stimulation of linear growth and bone maturation.
• Androgenic effects include maturation of the sex organs, particularly the penis and the formation of the scrotum in the fetus, and after birth (usually at puberty) a deepening of the voice, growth of the beard and axillary hair. Many of these fall into the category of male secondary sex characteristics.

Testosterone effects can also be classified by the age of usual occurrence. For postnatal effects in both males and females, these are mostly dependent on the levels and duration of circulating free testosterone.

Before birth

The prenatal androgen effects occur during two different stages. Between 4 and 6 weeks of the gestation.

• Genital virilization (midline fusion, phallic urethra, scrotal thinning and rugation, phallic enlargement); although the role of testosterone is far smaller than that of dihydrotestosterone.
• Development of prostate and seminal vesicles.

During the second trimester, androgen level is associated with gender formation. This period affects the femininization or masculinization of the fetus and can be a better predictor of feminine or masculine behaviours such as sex typed behaviour than an adult's own levels. A mother's testosterone level during pregnancy is correlated with her daughter's sex-typical behavior as an adult, and the correlation is even stronger than with the daughter's own adult testosterone level.

Early infancy

Early infancy androgen effects are the least understood. In the first weeks of life for male infants, testosterone levels rise. The levels remain in a pubertal range for a few months, but usually reach the barely detectable levels of childhood by 4-6 months of age. The function of this rise in humans is unknown. It has been speculated that "brain masculinization" is occurring since no significant changes have been identified in other parts of the body. It is interesting to note that the male brain is masculinized by the aromatization of testosterone into estrogen, which crosses the blood-brain barrier and enters the male brain, whereas female fetuses have alpha-fetoprotein, which binds the estrogen so that female brains are not affected.

Pre-peripubertal

Pre- Peripubertal effects are the first observable effects of rising androgen levels at the end of childhood, occurring in both boys and girls.

• Adult-type body odor
• Increased oiliness of skin and hair, acne
• Pubarche (appearance of pubic hair)
• Axillary hair
• Growth spurt, accelerated bone maturation
• Hair on upper lip,on chin, and growth of sideburns.

Pubertal

Pubertal effects begin to occur when androgen has been higher than normal adult female levels for months or years. In males, these are usual late pubertal effects, and occur in women after prolonged periods of heightened levels of free testosterone in the blood.

• Enlargement of sebaceous glands. This might cause acne.
• Penis or clitorus enlargement
• Increased libido and frequency of erection or clitoral engorgement
• Pubic hair extends to thighs and up toward umbilicus
• Facial hair (sideburns, beard, moustache)
• Loss of scalp hair (Androgenetic alopecia)
• Chest hair, periareolar hair, perianal hair
• Leg hair, armpit hair
• Subcutaneous fat in face decreases
• Increased muscle strength and mass
• Deepening of voice
• Growth of the Adam's apple
• Growth of spermatogenic tissue in testicles, male fertility
• Growth of jaw, brow, chin, nose, and remodeling of facial bone contours, in conjunction with human growth hormone
• Shoulders become broader and rib cage expands
• Completion of bone maturation and termination of growth. This occurs indirectly via estradiol metabolites and hence more gradually in men than women.
• Mental:More aggressive, active attitude. Interest in sex develops.

Skin:Sebaceous gland secretion thickens and increases (predisposing to acne)

Adult

Adult testosterone effects are more clearly demonstrable in males than in females, but are likely important to both sexes. Some of these effects may decline as testosterone levels decrease in the later decades of adult life.

Biological uses

• Testosterone is necessary for normal sperm development. It activates genes in Sertoli cells, which promote differentiation of spermatogonia.
• Regulates acute HPA (Hypothalamic-pituitary-adrenal axis) response under dominance challenge
• Regulator of cognitive and physical energy
• Maintenance of muscle trophism
• Testosterone regulates the population of thromboxane A₂ receptors on megakaryocytes and platelets and hence platelet aggregation in humans
• High androgen levels are associated with menstrual cycle irregularities in both clinical populations and healthy women. See libido.

Cancer prevention and health risks

• Testosterone does not cause deleterious effects in prostate cancer. In people who have undergone testosterone deprivation therapy, testosterone increases beyond the castrate level have been shown to increase the rate of spread of an existing prostate cancer.
• Recent studies have shown conflicting results concerning the importance of testosterone in maintaining cardiovascular health. Nevertheless, maintaining normal testosterone levels in elderly men has been shown to improve many parameters that are thought to reduce cardiovascular disease risk, such as increased lean body mass, decreased visceral fat mass, decreased total cholesterol, and glycemic control.
• Men whose testosterone levels are slightly above average are less likely to have high blood pressure, less likely to experience a heart attack, less likely to be obese, and less likely to rate their own health as fair or poor. However, high testosterone men are more likely to report one or more injuries, more likely to consume five or more alcoholic drinks in a day, more likely to have had a sexually transmitted infection, and more likely to smoke.

Romantic relationships and fatherhood

Falling in love decreases men's testosterone levels while increasing women's testosterone levels. There has been speculation that these changes in testosterone result in the temporary reduction of differences in behavior between the sexes. However, it is suggested that after the "honeymoon phase" ends--about one to three years into a relationship--this change in testosterone levels is no longer apparent. Fatherhood also decreases testosterone levels in men, suggesting that the resulting emotional and behavioral changes promote paternal care. Men who produce less testosterone are more likely to be in a relationship and/or married, and men who produce more testosterone are more likely to divorce; however, causality cannot be determined in this correlation. Marriage or commitment could cause a decrease in testosterone levels. Single men who have not had relationship experience have lower testosterone levels than single men with experience. It is suggested that these single men with prior experience are in a more competitive state than their non-experienced counterparts. Married men who engage in bond-maintenance activities such as spending the day with their spouse/and or child have no different testosterone levels compared to times when they do not engage in such activities. Collectively, these results suggest that the presence of competitive activities rather than bond-maintenance activities are more relevant to changes in testosterone levels.

Men who produce more testosterone are more likely to engage in extramarital sex. Testosterone levels do not rely on physical presence of a partner for men engaging in relationships (same-city vs. long-distance), men have similar testosterone levels across the board. Physical presence may be required for women who are in relationships for the testosterone-partner interaction, where same-city partnered women have lower testosterone levels than long-distance partnered women.

Testosterone and sexual arousal

It has been found that when testosterone and endorphins in ejaculated semen meet the cervical wall after sexual intercourse, females receive a spike in testosterone, endorphin, and oxytocin levels, and males after orgasm during copulation experience an increase in endorphins and a marked increase in oxytocin levels. This adds to the hospitable physiological environment in the female internal reproductive tract for conceiving, and later for nurturing the conceptus in the pre-embryonic stages, and stimulates feelings of love, desire, and paternal care in the male (this is the only time male oxytocin levels rival a female's).

Testosterone levels follow a nyctohemeral rhythm that peaks early each day, regardless of sexual activity.

There are positive correlations between positive orgasm experience in women and testosterone levels where relaxation was a key perception of the experience. There is no correlation between testosterone and men's perceptions of their orgasm experience, and also no correlation between higher testosterone levels and greater sexual assertiveness in either sex.

An increase in testosterone levels has also been found to occur in both men and women who have masturbation-induced orgasms.

Mammalian studies

Studies conducted on rats have indicated that their degree of sexual arousal is sensitive to reductions in testosterone. When testosterone-deprived rats were given medium levels of testosterone, their sexual behaviors (copulation, partner preference, etc.) resumed, but not when given low amounts of the same hormone. Therefore, these mammals may provide a model for studying clinical populations among humans suffering from sexual arousal deficits such as hypoactive sexual desire disorder.

In one study, almost every mammalian species examined demonstrated a marked increase in a male's testosterone level upon encountering a novel female. P.J. James et al. investigated the role of genotype on such so-called reflexive testosterone increases in male mice. They also concluded that this response is related to the male's initial level of sexual arousal.

In non-human primates it has been suggested that testosterone in puberty stimulates sexual motivation, which allows the primate to increasingly seek out sexual experiences with females and thus creates a sexual preference for females. Some research has also indicated that if testosterone is eliminated in an adult male human or other adult male primate's system, its sexual motivation decreases, but there is no corresponding decrease in ability to engage in sexual activity (mounting, ejaculating, etc.).

Male sexual arousal

Higher levels of testosterone were associated with periods of sexual activity within subjects, but between subjects testosterone levels were higher for less sexually active individuals.

Men who watch a sexually explicit movie have an average increase of 35% in testosterone, peaking at 60-90 minutes after the end of the film, but no increase is seen in men who watch sexually neutral films. Men who watch sexually explicit films also report increased motivation, competitiveness, and decreased exhaustion. Previous research has found a link between relaxation following sexual arousal and testosterone levels.

A 2002 study found that testosterone increased in heterosexual men after having had a brief conversation with a woman. The increase in testosterone levels was associated with the degree that the women thought the men were trying to impress them.

Men's levels of testosterone, a hormone known to affect men's mating behaviour, changes depending on whether they are exposed to an ovulating or nonovulating woman's body odour. Men who are exposed to scents of ovulating women maintained a stable testosterone level that was higher than the testosterone level of men exposed to nonovulation cues. Testosterone levels and sexual arousal in men are heavily aware of hormone cycles in females. This may be linked to the ovulatory shift hypothesis, where males are adapted to respond to the ovulation cycles of females by sensing when they are most fertile and whereby females look for preferred male mates when they are the most fertile; both actions may be driven by hormones.

In a 1991 study, males were exposed to either visual or auditory erotic stimuli and asked to complete a cognitive task, where the number of errors on the task indicated how distracted the participant was by the stimuli. It concluded that men with lower thresholds for sexual arousal have a greater likelihood to attend to sexual information and that testosterone may have an impact by enhancing their attention to the relevant stimuli.

Sperm competition theory: Testosterone levels are shown to increase as a response to previously neutral stimuli when conditioned to become sexual in male rats. This reaction engages penile reflexes (such as erection and ejaculation) that aid in sperm competition when more than one male is present in mating encounters, allowing for more production of successful sperm and a higher chance of reproduction.

Female sexual arousal

Androgens may modulate the physiology of vaginal tissue and contribute to female genital sexual arousal. Women's level of testosterone is higher when measured pre-intercourse vs pre-cuddling, as well as post-intercourse vs post-cuddling. There is a time lag effect when testosterone is administered, on genital arousal in women. In addition, a continuous increase in vaginal sexual arousal may result in higher genital sensations and sexual appetitive behaviors.

When females have a higher baseline level of testosterone, they have higher increases in sexual arousal levels but smaller increases in testosterone, indicating a ceiling effect on testosterone levels in females. Sexual thoughts also change the level of testosterone but not level of cortisol in the female body, and hormonal contraceptives may have an impact on the variation in testosterone response to sexual thoughts.

Testosterone may prove to be an effective treatment in female sexual arousal disorders. Currently there is no FDA approved androgen preparation for the treatment of androgen insufficiency, however it has been used off-label to treat low libido and sexual dysfunction in older women. Testosterone may be a treatment for postmenopausal women as long as they are effectively estrogenized.

Behavior and personality

Testosterone levels play a major role in risk-taking during financial decisions.

Brain

As testosterone affects the entire body (often by enlarging; males have bigger hearts, lungs, liver, etc.), the brain is also affected by this "sexual" differentiation; the enzyme aromatase converts testosterone into estradiol that is responsible for masculinization of the brain in male mice. In humans, masculinization of the fetal brain appears, by observation of gender preference in patients with congenital diseases of androgen formation or androgen receptor function, to be associated with functional androgen receptors.

There are some differences between a male and female brain (possibly the result of different testosterone levels), one of them being size: the male human brain is, on average, larger. In a Danish study from 2003, men were found to have a total myelinated fiber length of 176,000 km at the age of 20, whereas in women the total length was 149,000 km (approx. 15% less).

A study conducted in 1996 found no immediate short term effects on mood or behavior from the administration of supraphysiologic doses of testosterone for 10 weeks on 43 healthy men. Another study found a correlation between testosterone and risk tolerance in career choice among women.

The literature suggests that attention, memory, and spatial ability are key cognitive functions affected by testosterone in humans. Preliminary evidence suggests that low testosterone levels may be a risk factor for cognitive decline and possibly for dementia of the Alzheimer's type, a key argument in life extension medicine for the use of testosterone in anti-aging therapies. Much of the literature, however, suggests a curvilinear or even quadratic relationship between spatial performance and circulating testosterone, where both hypo- and hypersecretion (deficient- and excessive-secretion) of circulating androgens have negative effects on cognition.

Aggression and criminality

Most studies support a link between adult criminality and testosterone, although the relationship is modest if examined separately for each sex. Nearly all studies of juvenile delinquency and testosterone are not significant. Most studies have also found testosterone to be associated with behaviors or personality traits linked with criminality such as antisocial behavior and alcoholism. Many studies have also been done on the relationship between more general aggressive behavior/feelings and testosterone. About half the studies have found a relationship and about half no relationship.

Testosterone is only one of many factors that influence aggression and the effects of previous experience and environmental stimuli have been found to correlate more strongly. A few studies indicate that the testosterone derivative estradiol (one form of estrogen) might play an even more important role in male aggression.

It has been empirically shown that boys who had a history of high physical aggression, from age 6 to 12, were found to have lower testosterone levels at age 13 compared with boys with no history of high physical aggression. The former were also failing in school and were unpopular with their peers. Both concurrent and longitudinal analyses indicate that testosterone levels were positively associated with social success rather than with physical aggression.

A study at the Universities of Zurich and Royal Holloway London with more than 120 experimental subjects has shown that the sexual hormone can encourage fair behavior. For the study subjects took part in a behavioral experiment where the distribution of a real amount of money was decided. The rules allowed both fair and unfair offers. The negotiating partner could subsequently accept or decline the offer. The fairer the offer, the less probable a refusal by the negotiating partner. If no agreement was reached, neither party earned anything. Test subjects with an artificially enhanced testosterone level generally made better, fairer offers than those who received placebos, thus reducing the risk of a rejection of their offer to a minimum. Two later studies have empirically confirmed these results.

Estradiol is known to correlate with aggression in male mice. Moreover, the conversion of testosterone to estradiol regulates male aggression in sparrows during breeding season.

9 Body Hacks to Naturally Boost Testosterone

Guys, I have good news and bad news for you... lets go with the bad news first. After about 30 years of age our testosterone levels start to drop more and more each year. The good news is that there are ways to elevate your T- levels naturally and Dr. Joseph Mercola shows you exactly how to do it!

If you're a regular reader of our blog, you should know that I am a huge fan of Dr. Mercola. His website Mercola.com is known as one of the top natural websites in the world. If you're looking for a resource


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5 Natural Ways To Increase Testosterone

Testosterone molecule

For men who want to build muscle and get in better shape, finding a way to boost their testosterone levels is essential. This hormone plays a central role in many biological processes, including muscle building and burning fat.

What Is Testosterone And Why Is It Important?

According to Wikipedia, is a steroid hormone from the androgen group and is found in humans and other vertebrates. Both males and females produce this hormone, but males produce more.

Since it is an anabolic hormone, it supports muscle mass, strength, and bone density, as well as metabolism. This might help explain why it is often easier for men to build muscle and lose weight than it is for women.

There are various important bodily functions of testosterone: These include:

• Support muscle growth and bone density.
• Increase resting metabolic rate thus increasing fat burning.
• Improved sexual arousal and performance.
• Production of red blood cells.
• Production of sperm.

Who Needs To Boost Testosterone?

Unfortunately, after the age of 30 or so, many men see their testosterone levels start to drop, which can cause all sorts of unpleasant side effects. However, virtually anyone may benefit from boosting or maintaining testosterone levels naturally.

The word here is naturally. Boosting this hormone artificially is not recommended as this can cause unpleasant side effects. It is often best to look for natural ways to increase testosterone, before seeking medical a solution. Why?

Well, with all due respect to the men and women of the healing profession, some of them can be rather script-happy. You want to avoid any forms of drugs or steroids and the associated side effects, unless you actually have a medical condition that requires these.

Boosting Testosterone Level Naturally

A few simple changes to your lifestyle may be all you need to give these levels a boost so that you feel better, have more energy, fight fat, and build muscle more easily. Let's now look at some things you can do to potentially increase your body's production of testosterone.

1. Eat Fats

If you are eating a low-fat diet because you think that doing so is the best way to be healthy, you need to think again. Your diet could actually be reducing your testosterone levels if it is not rich enough in the right kinds of fat. Studies have found that eating more monounsaturated and saturated fats can help you increase the amount of testosterone in your body.

However, it is important to remember that not all fat is created equal. Choose healthy sources of these fats. To get more monounsaturated fat, eat nuts, peanut butter, avocados, and olive oil. For more saturated fat, choose cheese, red meat, or coconut oil.

Eating healthyfats can help fight fat, which too may also help optimize your testosterone levels.

2. Increase Good Cholesterol

Cholesterol has become almost synonymous with bad health. What many people don't realize is that the body actually requires it to be healthy. Your body turns cholesterol into testosterone, so if you are not getting enough in your diet, you will have a hard time keeping your levels high.

By eating a diet that is rich in healthy HDL cholesterol, you can make sure that you have enough of the raw ingredients needed to make this important hormone.

Eggs, when eaten in moderation, can also be beneficial. And we are talking about whole eggs not just egg-whites, as the yolk is the most nutrient-rich part of the egg.

Other good sources are red meat and seafood, including shrimp and lobster. By the way, saturated fats have recently been rehabilitated and are now considered… well, not bad for you. What you want to avoid are industrial-made trans fats.

3. High-Intensity Exercise

Your level of activity can also have a strong effect on your testosterone levels. Instead of doing lengthy, lower-intensity workouts, focus on shorter, higher-intensity exercises. The longer that you work out at any given time, the more testosterone you will use.

To make sure that you keep your levels high, keep your workouts short and the intensity level at maximum. Many experts now recommend that you work out for no more than an hour at a time. In addition, shortening the rest period between each set will help you maintain a higher level of this hormone. Try to rest for no more than 60 seconds between sets.

Short workouts such as high intensity interval training (HIIT) and high intensity resistance training (HIRT) may work better for raising levels of this important hormone, than long hours at low intensity.

4. Get 40 Winks

Getting adequate sleep may also be to keeping your testosterone levels high. Contrary to what you might have heard, the eight-hour night sleep is not a rule but a myth. Sleep is individual, and it is up to each person to find their sweet spot. Like anything else, excessive sleep is not healthy either.

5. Maintain A Healthy Weight

Maintaining a healthy weight is not about weight loss, although many more people need to lose than need to gain. And yes, if you need to lose weight you will be doing your testosterone levels a favor. However, the same applies to those who need to gain.

Also, some of the established weight standards are fundamentally flawed, in that one can be considered overweight even while maintaining a healthy weight. Building muscle, for instance, typically causes one to gain weight.

Your midsection may be a good indicator of healthy or unhealthy bodyweight.

Give these natural methods of increasing testosterone a try. A few simple changes may be enough to give you the results that you desire.

7 Secrets to Boost Testosterone Naturally

Testosterone is a man’s best friend.  It focuses our thoughts, increases sex drive and everyday drive, increases muscle size and strength, and can strengthen our bones, preventing osteoporosis.   Most men start to notice a natural decline in testosterone in their 40s, due to the aging process.  There are ways to prevent this process from taking over your life!  Let me explain.There are various ways to increase testosterone naturally.  A combination of diet and exercise can promote natural increases in testosterone and you can regain your strong and virile self.

Ways to increase testosterone naturally with exercise:Lift heavy or go home - Incorporating strength training naturally increases your testosterone levels.   The most common lifts are Olympic-type lifts which incorporate a wide range of body parts and quickly fatigue the body.  Due to fatigue and the metabolic demands placed on the body during compound movements and Olympic lifts, you will see tremendous spikes in your testosterone.

Hit It Hard - The intensity also raises blood concentrations of testosterone.  Increasing the intensity can boost your testosterone.  How?  When your body is fatigued by exercise, there is a sharp rise in testosterone - not so much for lower intensity exercises.  In one study, the use of maximal jumping demonstrated a rise in testosterone concentrations.   They determined that with intense maximal exertion and exercising until fatigued, there was a marked increase in testosterone than at baseline. So no more 5-minute rests between sets!  Lowering your rest time will boost T levels dramatically!

Up The Sets, Lower The Reps - Increasing the sets and lowering the repetitions can boost testosterone in the body.   The jury is still out on if it’s due to fatigue, the metabolic demand placed on the body, or just the amount of weight results in this increase.  But rest assured, increasing the volume will boost testosterone.  What is the result: besides fatigue, you put on more muscle mass making you stronger and leaner than ever before!

Here are foods which boost testosterone:Diet is the other player in raising testosterone levels.  There are many nutritious foods you should add to your current diet which contain specific nutrients that help in the production of testosterone.

Oysters - If you are a fan of Oysters on the half shell, then you are also a BIG fan of raising your testosterone.   Oysters have been used for hundreds of years as an aphrodisiac in different cultures.  Oysters contain healthy doses of zinc, which is a potent mineral in the production of testosterone.

Red meat - Here’s to getting in touch with your inner carnivore!   Reducing red meat in the diet can lead to reduced testosterone levels and testosterone production.  However, you want to make sure you are getting grass-fed, hormone-free red meat.   Cattle fed the way it should be, results in leaner meats with higher Omega-3 fatty acids.  

And if you’re worried about saturated fat, don’t be!  Our body needs saturated fat for hormone production and certain chemical reactions in the body.   Just be sure to ingest them in moderate levels and make sure you are getting free-range, grass-fed beef!Fatty fish - Here’s another reason to eat fish!  The fats found in fish can also increase your testosterone. Omega 3 fatty acids increase HDL cholesterol which the body uses for producing testosterone. 

Seeds and nuts - Nuts are filled with healthy amounts of Omega-3 fats which are good for raising your good cholesterol.   Most seeds also have high levels of Vitamin E and zinc which can send your testosterone through the roof.Incorporating the right foods in your diet and including heavy lifts like squats, lunges, deadlifts, and other Olympic lifts and altering the volume and intensity of your workout can naturally increase your testosterone.

Maintain Ideal Testosterone: Natural Ways

Why Is Testosterone So Important?
                 Testosterone hormones are very important in men. An ideal testosterone levels can aid the libido of a man for increased sexual urge and satisfaction and they are also very vital in muscle building for men and women.
                 Boosting of testosterone has always seemed like a very important priority to men for obvious reasons. In the pursuit of this aim, most people do more harm than good to their health. It is no news that testosterone level in men begin to decline at a certain age, mostly 30. The symptoms of this declination range from loss of sex drive to fatigue, depression or even erectile dysfunction.
                 Boosting testosterone naturally in men is a case of different stroke for different folks. A method works perfectly for someone, slowly on another person and doesn’t seem to work at all for some people.
The upside of most of these methods is the fact that they are very cost effective and so it doesn’t really hurt to try another method if one doesn’t work.

Natural Activities That Boost Testosterone
Exercise, Exercise and Exercise!
                        According to a study in the USA at the Baylor University; it was observed that the testosterone level of 17 of 20 healthy men had an increase in testosterone level at its highest, 48 hours after weight lifting exercise.
                        Training generally, increases the level of testosterone and the harder the training, the higher the natural increase in testosterone levels. Exercises such as seated row with heavy weights, squats and bench presses should be encouraged from time to time.
                        But don’t overdo your workout routine as too much of it can increase your cortisol, the testosterone-lowering compound. So it is better to avoid long distance marathons and prolonged training sessions in the gym. Instead, get an hour or two of quality workouts daily.
Take Natural Supplements
                        Contrary to synthetic drugs and anabolic steroids, natural “herb” based supplements are equally effective but are much safer as it contains organic ingredients such as amino acids, ashwagandha, tribulus terrestris and many others.
                        If you do gym work, you definitely need natural-based anabolic supplements as it promote testosterone boosting benefits while reducing fatigue and can effectively elevate your energy levels.
Watching Sports Games
                         As funny as this may look, this is no guess work or hearsay; the assertion is based on a research from the University of Utah. In the research, it was reported that the testosterone level of a fan increases by an average of 20% after the match if the team won but unfortunately fell by an average of 20% if the team lost.
Consume Organic Fat
                          By the term organic fat, I am referring to omega 3 and monounsaturated fats mostly found in oily fish, peanuts or avocados. These fats help the body to preserve a healthy level of protein which is to be used in the production of testosterone. Studies have shown that majority of individuals who ate a monitored ration of these foods had a very high testosterone level.
Fresh Poultry Eggs
                         As obvious, I have previously stressed the importance of protein in the secretion of testosterone. Egg is a well-known and readily accessible source of protein and they are also loaded with testosterone-boosting substance like zinc. ‘’Good’’ cholesterol or healthy HDL is very important to the body in the process of manufacturing testosterone and it is present in eggs.
Adequate Rest
                         Sleeping is undoubtedly the best known form of resting. 7 hours a day should be the minimum for anybody who wants to live healthy. Sleeping affords the body time to repair worn-out tissues and replace damaged cells. Poor sleeping habit has the tendency to down testosterone by at least 30%.
Reduce Alcohol Consumption
                         Heavy consumption of alcohol increases cortisol levels (stress hormones) and also disrupts growth hormones. Studies have proved a drastic decline in testosterone of individuals studied for up to 24 hours after consumption.
Early Morning Sun
                        Funny enough, besides diet related means of boosting testosterone, this remains one of the most effective natural means. Exposing your skin to early morning sunlight for about 15-25 minutes has the tendency to raise your testosterone levels as high as 120%. However, the researchers also reported that this method could increase testosterone level as high as 200% if the genital skin was directly exposed to sunlight.
Low or No Sugar
The intake of sugar has the tendency or is known to reduce testosterone level to a ‘clinically deficient’ level. Most especially, instant sugar foods like soft drinks etc. have been studied to cause at least 25% decline in testosterone levels.
The most dangerous part of this study is the fact that if the sugar level is habitually high, the hormonal cascade is damaged and the ability of your body to naturally secrete this hormones seizes or drastically declines.
For energy, more attention should be paid to carbohydrates with low-glycaemic and healthy fat, instead of sugar.
Zinc and Magnesium Based Food
If you have read this piece well, you will notice the link between reproductive health, zinc, magnesium and testosterone. Avoiding foods with zinc can decrease testosterone levels up to 50% over a long period of time. The best way to be sure of zinc level in the blood is to go for red-blood cell {zinc} test.
However, unless prescribed for you by doctor in its right proportion, zinc supplements should be used with caution, because they can be very toxic.
Magnesium on its own part is a reducing agent and it serves as antioxidant in the body system and also decreases inflammation. This allows the body to produce required level of IGF-1A and testosterone. Magnesium can be found in nuts but a moderate dose of the supplements will not do any harm.
Additional Tips
Foods that are known to increase testosterone level include; vegetable foods with high zinc contents (e.g spinach and chard), Scoff Cabbages (they contain indole-3-carbinol {IC3} a phytochemical known to decrease oestrogen), seeds (the ones that contain monounsaturated fat and protein), fresh fish like Salmon which is rich in omega 3 also serves as a good testosterone booster. It is also advised to stay off fizzy drinks or processed meats.
What To Avoid
The major mistake made by most people is turning to the ‘’black market’’ for hormone boosting synthetic drugs or other inorganic means such as anabolic steroids. It has been medically proven time and again that a good number of this synthetic drugs do more harm than good when consumed or a while after consumption.
The reactions men experience from the use of these quick means of boosting testosterone include; pile, zero oestrogen level, excess testosterone, dizziness, erectile dysfunction, among other short-term and long-term reactions of this drugs.
Remember, the effects of too much testosterone in the body ranges from shriveled testicle, to shrinking belly and low level is also said to cause sleep apnea. Fat people have also been observed to have lower level compared to slim men. Although this is medically unfound, it is likely due to diet with heavy oestrogen content.
Summary
All of the natural methods discussed above if observed are very practical to the common man and have the tendency to give desired result when compared with synthetic drugs, sedatives or additives used in boosting testosterone.
It is also worthy of note that the level of testosterone cannot be accurately measured from one test and therefore test should be retaken before any drastic conclusion is made.
However, the natural methods of boosting testosterone remain the best in terms of effectiveness and long-term health implications.

How to naturally enhance testosterone

Dietary tips to improve male hormone secretion & production

What is testosterone?

Testosterone is the basic male or sex hormone in men produced by the testes that performs and maintains various body functions e.g. muscle mass and strength. It encourages the development of male sexual characteristics (penis growth, muscle development and Masculine features), fat distribution; bone mass, sperm production, sex drive, and potency. For these characteristic functions, testosterone is also known as "Male Hormone". Testosterone is also the most potent of the naturally occurring androgens. The androgens in general also cause the development of male sex characteristics, such as a deep voice and a beard; they also strengthen muscle tone and bone mass.

Production and release of testosterone

Testosterone is produced by the testes from the onset of puberty throughout adulthood under the influence of Adrenocorticotropic Hormone (ACTH). Sex hormones are manufactured from cholesterol which is converted to Pregnenolone by the ACTH. High levels of ACTH therefore stimulate greater manufacture of testosterone from cholesterol. Testosterone is indeed produced in large quantities in the testes, and androgens (the parent hormones that give rise to testosterone) are actually produced by two small glands next to the kidneys, the adrenals, in both men and women.

Testosterone is produced in both men and women however adult males produce significantly more than females. On an average, men have 10 times greater level of testosterone than women as the adult male body manufactures 2.5 - 11 mg per day while females only produce 0.25 mg through ovaries. This discrepancy causes many of the biological differences between the sexes including the penis growth and enlargement.

Significance of testosterone

Testosterone is so important because it plays many crucial roles in our bodies throughout our lives and even before we're born. For example, testosterone helps to determine the gender of the fetus in the womb. Testosterone leads to the development of the male genitals (the penis and testicles) in the womb and at puberty helps all of the male characteristics to develop - like deeper voice, increased muscle mass, body and facial hair etc. Testosterone also continues to be important during all stages of a man's life. In fact testosterone could be thought of as being central to a man's mind, body and sexual function.

Can you enhance your testosterone levels naturally?

As mentioned earlier, testosterone levels can have a direct impact on your health, especially your sexual health (including that of the penis) and the quality of your life. Testosterone increases will enhance your sex drive and muscle size. Here are some nutritional and dietary recommendations to raise your testosterone levels:

Lose fat: If you are too fat, then your testosterone level will be naturally low. Therefore, shed those extra pounds.

Have more sex: Sex triggers your body to produce more testosterone. When you get aroused you are signaling your sex organs to perform so they start taking action to follow that order. This is great news. Inform your partner/s to step up the action. The hotter that better.

Gain more muscle: Bodybuilders use compound exercises, exercises that use more than one muscle group, to accelerate muscle building. Free weights and squats increase this process.

Proper rest: Increasing your workout will fatigue you so you need to counter that with adequate sleep and power naps.

Monounsaturated fat: Research has found that men who ate diets rich in monounsaturated fat, the kind found in peanuts, avocados, fish and healthy oils like flax seed, olive and canola are a great way to naturally boost testosterone levels. Try not to eat too much fat but remember that the fat in any kind of nuts will push up your testosterone level.

Alcohol addiction: Research indicates that excessiveness of the alcohol use lowers testosterone levels.
5-6 smaller meals per day: The best way to fuel your body throughout the day is not the normal “3 Squares” but smaller meals with a good balance of low fat protein and complex carbs.

Specific foods to naturally increase testosterone levels

Cruciferous vegetables: Increase your dietary intake of cruciferous vegetables. Broccoli, cauliflower, radishes, turnips, cabbage and brussel sprouts have all been shown to dramatically reduce estrogen levels, thereby raising testosterone.

Oysters: Because of their high zinc levels, foods known to raise testosterone levels often are called aphrodisiacs. Oysters are one such food. The high zinc levels in foods like oysters help increase both testosterone and sperm production.

Avocados: Avocados are high in both vitamin B6 and folic acid. Vitamin B6 will increase male hormone production while folic acid is key in sustaining a high metabolic rate.

Eggs: Eggs are high in both vitamin B5 and B6. The presence of these vitamins helps balance both stress and hormone levels in the body. The helps ensure testosterone stays at a constant level.

Red meats and poultry: Red meats and poultry are rich in zinc, a strong testosterone promoter. Red meats like beef, mutton, and lamb along with chicken, goose and turkey provide the needed zinc and saturated fats that have been found to raise testosterone levels.

What if testosterone levels are high?

High levels of testosterone appear to promote good health (especially sexual health) in men. In addition, when the testosterone levels are high, a person is able to live his life to the fullest since he has a lot of energy. Men with high levels of testosterone are able to enjoy sex even more. If you are a bodybuilder with high levels of testosterone, your body will be able to achieve fast mass gain by just eating the right food and a proper training. These hormones are able to put you on a better state of mind.

How To Increase Testosterone Naturally

Testosterone or often referred to as male hormones are hormones that affect muscle growth, libido (sexual health and mood), as well as overall body organs and bone health. In general, there are many foods that can increase testosterone levels, but certain foods should be avoided because of a condition, such as heart disease, diabetes and obesity. Testosterone levels, will reach its peak second and third decades in the life of men. But since the age of 30 years the levels will be reduced by 1-2 percent annually. Low libido in men is also often caused by low testosterone. But most people think because of age.

Low testosterone levels, will lead to many health problems, such as diabetes mellitus, reduced muscle mass, obesity, heart disease, and of course sexual dysfunction. People who have hypogonadism or low testosterone tend to have a lower life expectancy.

Normal testosterone levels in men, ranging between 300 nanograms / deciliter. While the maximum level between 1000-1200 ng / dL. The most accurate way to determine testosterone levels is with a blood test.

Even so, there are some signs that could indicate low testosterone levels, which decreased libido, decreased spontaneous erections in the morning, can not erect, sweating, there is a burning sensation in the face, and reduced the frequency of shaving. Testosterone decreases with age, but we have to keep the decline to follow the standards, so as not to degrade the quality of life.

There are several therapies that can be done to treat the condition, among other hormonal therapies. There is also a combination therapy with growth hormone therapy. Such therapies would keep male testosterone levels in accordance with the standards of his age. Hormonal therapy should be done by a specialist. There are several conditions that make a man should not do the therapy, especially in those who suffer from prostate cancer.

How to increase testosterone naturally?

Here are four foods that can increase testosterone levels.

1. Coconut oil: Coconut oil consists of medium chain triglycerides or MCT. This mechanism allows the body to absorb oil in order to prevent it is stored as fat, even pushing to eliminate fat in the body. Coconut oil also allows the direct oxidation and quickly converted into energy, similar to the effects of simple carbohydrates. The increase in energy can extend endurance and improve overall testosterone.

2. Garlic: All the hormones in the body are directly mutually regulate each other. Therefore, a decrease in testosterone is often the response of other hormonal shifts. One of the hormones responsible for the rise in testosterone levels is cortisol. Garlic has been shown to regulate cortisol levels and thereby also increases testosterone.

3. Broccoli: Another hormone clearer directly related to testosterone is estrogen. High estrogen can lower testosterone in the body. Broccoli contains indoles, a phytochemical that helps the body convert into other forms of estrogen, which can increase estrogen. Additionally, broccoli contains chromium which can regulate blood sugar levels, as well as calcium regulating hormones to prevent further fat storage.

4. Red Meat: Red meat such as beef and mutton has been shown to improve the quality of testosterone. Zinc deficiency is the reason the majority of low testosterone, so that the high zinc content in red meat is very useful for that. According to research from Harvard Medical School, zinc supplementation can increase free testosterone levels between 8-14 percent. This is because zinc can play an important role in normal serum testosterone in men. In addition, saturated fat and cholesterol found in red meat quickly be converted into testosterone in the body. If you do not like red meat, eggs also have an equal role in increasing testosterone levels in the body.

Boosting Testosterone Naturally

So, let's start this blog off with its first informative post. Let's go with testosterone. Also, note that my writing style is conversational and not uptight. Also, if you want links to research regarding what I say(unless it has a basis in my own training experience) then simply ask for them.

Testosterone is the male sex hormone. It is androgenic(controls and develops masculine characteristics), increase spermatogenesis(creation of sperm), promotes the development of said sperm, plays a huge part in sex drive(libido) and other such aspects of life, increases protein synthesis, increases muscle growth, deeper voice... The list goes on and on. It is produced in the testes by males and the ovaries(in minute amounts) by women. For more info there are a variety of resources that you can turn to, however the point of this post is not a comprehensive look at testosterone, but rather means of boosting it and controlling any deleterious effects of it.


Boosting Testosterone Naturally


1.) Cold Showers

Cold showers(I prefer ice baths because then I am totally immersed) help to burn fat by forcing the body to rev up its metabolism. The result of this loss in fat is an increase in testosterone, I also prefer the method of taking a cold shower/ice bath daily because after a while it is easy and doesn't seem too "hardcore". The way to safely do this is to gradually lower the heat of your shower/bath, that way you do not shock your body into a shutdown. Also, after getting out of the shower, try to air dry for a minute afterwards and don't stay near sources of heat, no need to confuse(shock) your body. Contrast showers are another thing entirely.

Further reading:  http://www.sciencedaily.com/releases/2008/08/080805075620.htm




2.) Fasting

Yes, that thing monks, hipsters, and health nuts do actually helps you boost testosterone. This of course is different from intermittent fasting, which will be discussed later on. Fasting is abstaining from food for the amount of time that one is fasting, commonly referred to as water fasting. No fruit juices or anything else of the sort is used, that is referred to as juice fasting. Abstaining from both food and drink(water included) is absolute fasting(not recommended, ever).

 Fasting helps the body clear itself of toxins, pathogens, heavy metals, and just about anything else you can name. It also helps clear toxic fat(fat is the ideal storage for toxins). There's also talk of bodily restructuring(cellular efficiency/organization), bone remineralization(cellular intelligence), decreases in inflammation(toxins), cancer cures(toxins), and other such things, but I will not prattle on nor discuss such things.

The only problem one encounters with fasting(the 1-7 day variety, not the 1-3 month or absolute varieties) is the hunger and weakness of the first two days. The first two days the body is switching over energy systems, moving from a primarily carbohydrate based energy system to a primarily fat based system. As a result the breath may smell of acetone, a byproduct of fat metabolism for energy. Hunger occurs at first due to the mind's desire, then due to the stomach shrinking, and finally(couple months), due to the body needing food(prime restructuring), this is referred to as "true hunger". Weakness occurs because the body is not too efficient at switching energy systems on the fly, plus your liver stores enough sugars for a day or two, however it does not immediately burn it all up, rather, it compliments the fat metabolism. The weakness disappears as the efficiency of fat metabolism for energy increases.

Of note is the fact that emotions will be more intense during the time that you fast, as will everything else. The reason being that the brain is no longer occupied with the task of processing the food you eat and as such has more sensitivity to stimuli(One of the reasons people are "emotional eaters", it dulls everything). This can lead to a series of interesting things, such as an increased ability to study, focus, meditate(religious folk do it for a reason), and many other attention based tasks.

Also of note is that the rate of elimination of toxins is key to staying with a fast, the first couple of times may be hit and miss and lead to a "I have to complete this" attitude. This is due to the fact that many times people do not wean themselves off of food, but rather eat a whole bunch to keep themselves going. It's illogical. One should slowly wean themselves off of food, for a day or two prior to fasting, and decrease the amount of meat eaten(taxing on the digestive system) and increase the amount of vegetables eaten. One should also follow suit in going back to eating food. One also needs to watch their water intake and their activity.

Excessive activity will lead to an increase in elimination of toxins in addition to more metabolic byproducts in addition to a possibility of blacking out due to a lower level of energy stores as well as a lower blood pressure. Exercise should be kept to a minimum or eliminated for the same reason as well as to spare your muscles. As far as water intake goes, room temperature, purified water is ideal. Water intake correlates with metabolism and elimination rates, too much and both will be too high and you will experience a "healing crisis". A healing crisis is essentially the body(organs) being inable to eliminate toxins fast enough. Herxheimer Reaction is the medical term. 

In short:

• No food
• Avoid stimuli
• There will be weakness/hunger
• Watch your water and activity(less is better)

Further reading: http://en.wikipedia.org/wiki/Ketone_bodies
For further elaboration or questions fire away.


3.) Short High Intensity Training(SHIT)

Short high intensity activities such as sprinting, grappling, MMA, sparring, one arm pullups, one legged squats, etc. boost testosterone as well as HGH(human growth hormone). A simple way to accomplish a switch to a short high intensity workout program is to keep the same volume of your current program and aim to cut it in half or to a fourth.

Further reading: http://www.ncbi.nlm.nih.gov/pubmed/14515011
http://www.ncbi.nlm.nih.gov/pubmed/12797841 


4.) Eating Healthy

It may seem obvious, but I can't leave this one out. Eat healthy, aim for more organic, farm raised meats, more organic produce, and more raw/fermented foods/drinks. Its really that simple. You are what you eat, and eating a farm raised steak can't compare to eating a toxin filled cheeseburger. Just remember to be smart, buy in bulk, buy low, frequent farmer's markets, and look online.


5) Switch to the "Warrior Diet"(Intermittent Fasting)

The Warrior Diet is essentially intermittent fasting with a time component thrown in, fast throughout the day, eating alkalizing fruits and vegetables as needed throughout the day and binge eat(healthy) for an hour or two at night prior to sleeping. I've had much success on this diet, however I tweaked it significantly for my tastes and my lifestyle, perhaps even only keeping the core components. I learned about this diet after I began following it. It was more or less one of those find the ideal way to do something and then wonder whether or not anyone else had done it. Further elaboration will be given if requested. However I will admit Hoefmekler introduced me to probiotics, amla, and the history of fasting.

What I like the most about this diet is the fact that it is sustainable and fits my needs, I don't need to waste time eating until I sleep. Make sure to drink lots of water the first couple of days as cortisol production is increased. :P

Further reading: http://www.warriordiet.com/ 


6) Zinc

Zinc is a requirement for testosterone production and helps prevent exercise induced testosterone decreases. Stick to less than 40 mcg(upper tolerable limit) and watch for side effects at any dosage. Copper and zinc are inversely correlated, if taking zinc mind your copper. ZMA is a zinc/magnesium combo that is perfect for supplementation(ideally before bed, I will deal with timing supplement intake on another post once requested). I shoot for 10-15 mcg per day, I get zinc from food sources as well. Also depleted by 8.


7) Vitamin D

Vitamin D is a steroid hormone and essential in many biological processes, including the development of the nucleus of the sperm, maintaining semen quality, maintaining sperm count, boosting mood, boosting sleep quality, boosting the immune system... The list goes on and on(Can you see the correlation between sleep, fertility, stress, and testosterone yet?) To elevate levels about 40 ng/ml take 8,000 IUs per day. I shoot for 10,000(5,000X2).

Further reading: http://www.eatmoveimprove.com/2009/10/a-closer-look-at-vitamin-d/


8) Masturbation & Sex

Curb your amount of sex and eliminate your masturbation. Seriously. Do it. Think about it, each ejaculation contains everything needed for a human life, not to mention vitamins, minerals, proteins, and the like. I'm not gonna go any further into this, but rather ask you to research further. Everything from Taoist sexual practices to Iron Crotch to retrograde ejaculation.. Its all out there. Separate the fact from fiction the lies from the truth. Wonder why some men get so tired after ejaculation? Why some men ejaculate "to get a better night's sleep"?

Also, of note are the many sexual "tonics", adaptogens, and aphrodisiacs, more specifically the research that correlates an increase in testosterone in response to chronic administration.

Happy hunting: http://www.ecologyofthespirit.com/_infoexchange/articles/The%20New%20Science%20of%20Seminal%20Conservation.htm

http://drlwilson.com/ARTICLES/MASTURBATION.htm


9) Train the Large Muscles

Legs. Back. These two parts of the body receive some of the most attention from bodybuilders of all shapes and sizes, and for good reason. Loading the back and legs with tension as a result of exercise causes growth. It also increases growth hormone and testosterone. Train your legs and back first to get a "boost", then struggle through everything else after a brief rest. I used to knock off 250 hindu squats, 3 minutes of neck bridging, 125 hindu pushups, and 125 Goku squats(side squats to the ground, each leg) every morning before school.

Further reading: http://anthonycolpo.com/growth-hormone-testosterone-training-revisited/


10) Green Tea

Why you aren't drinking this right now as you are reading this is beyond me, unless you are, in which case I tip my hat to thee. It helps with so many aspects of health and fitness that one should definitely be drinking some if either of those aspects of life seem to be fulfilling in any way. Weight loss, Alzheimer's/Parkinson's prevention, anti-viral, anti-bacterial, anti-depressing, tooth decay prevention, cholesterol, heart disease... Again, the list goes on and on.
But that's what a glance will give you, a deep look into Green Tea reveals even more, namely its effects on estrogen. Think of estrogen as the exact opposite of testosterone, bad, bad, bad. It has its merits however, in women, and in minute amounts in men. However, nowadays there are so many estrogenic toxins in our food that we become laden with them and develop pudgy bodies unfit to survive. Green Tea helps to decrease estrogen in both men and women by blocking estrogen receptors via EGCG, a component. However, that doesn't mean you shouldn't just take EGCG, in many herbs every component acts synergistically, with few exceptions. An extract is not always the best solution.

Further Reading: http://aacrmeetingabstracts.org/cgi/content/abstract/2006/1/531-d


11) Stress

Stress is a natural part of life they say, it is. However how one deals with it is key. If you immediately lose it when some minor aspect of your shiny life isn't in order then this is for you. Stress increases the amount of cortisol the body produces, initiating the fight or flight response. Nowadays there's no reason to fight your boss, your wife, or your cat, unless they challenge you, in which case make sure its to the death. Going back to cortisol, cortisol blocks the effects of testosterone, meaning you can have enough testosterone for ten people(bad, with many deleterious effects), but will get nothing out of it if you are chronically stressed.
Handling stress is beyond the scope of this article, hell, its beyond the scope of most books. The best advice I can give you is to look at what you're stressing about, distance yourself from it mentally, and then decide whether or not your stressing is helping the situation. Be positive. Sample some adaptogens(stress lowering herbs). Meditate. DRINK LOTS OF WATER.

That last one is in reference to cortisol's anti-diuretic(anti make you pee) effect and how it is eliminated via urination.

Further reading: http://jcem.endojournals.org/content/83/2/682.full


12) Improve Your Posture

Improving your posture, while sitting, standing, laying down, and in motion, can improve testosterone levels by promoting blood flow, easing excess muscular tension, decreasing stress, and allowing you to be more efficient.

Posture is beyond the scope of this article and as such, research what you can, glean what you will, and practice until you're perfect.

Further reading: http://www.coreperformance.com/daily/one-small-change/the-perfect-posture-experiment.html
http://www.disabled-world.com/artman/publish/posture.shtml 
http://www.sheknows.com/health-and-wellness/articles/825949/5-exercises-to-a-perfect-posture 
http://www.menshealth.com/fitness/shoulder-exercise-2 


13) Deep Breathing

Most people use what is called chest breathing, breathing up and inflating their chest. Not only does this put more strain on the heart, it also gives you less oxygen per breath and increases stress. Try diaphragmatic breathing, a form of breathing that singers use. It's really simple to do, and once the body is trained to do it, it will continue to do it. I will link you to a website that's more comprehensive than what I will tell you, however all you really need to do is lay down flat on the floor and place two small objects with some weight to them on your lower abs and chest. Now breath normally. Notice how little the object on your stomach rises. Now repeat, this time trying to use your abs whilst breathing so as to raise the object on your stomach. Keep trying and you will eventually get it.

Now repeat the exercise again, this time trying to minimize and eventually completely eliminate the amount of rise you give to the object placed on your chest. With time you will get it. The benefits of increased oxygenation of all cells of the body is endless and include a testosterone boost as well! :D

After learning it is simple to use your abs to breath, and for those looking for more boosts in oxygenation, try looking into breathing from the hara.

Further reading: http://www.normalbreathing.com/learn-8-diaphragmatic-breathing.php 


14) Meditation

The oldest form of stress relief(well, sex probably beats it unless you follow the Adam & Eve story or naturally see that children don't view sex as stress relief), meditation can help to relieve stress, boost the immune system, increase bone density, increase nutrient assimilation... I'll stop there, these things are getting tiresome. Anywho, the principle meditation works on is the same as the fasting principle, if there are fewer random thoughts floating around in your head then more of your mental energies can be focused on internal processes such as healing, regeneration, and detoxification.

Beginner: Close your eyes in a quiet environment, breath in through the nose and out through the mouth, paying attention to the breathing.

Intermediate: Close your eyes in a quiet, dark environment and sit with your legs crossed, left or right leg on the other(half lotus). Breath in through the nose and out through the nose, utilizing abdominal breathing. Pay close attention to your body, the feeling of your lungs filling up with air, the opening of the nostrils, the extension of the abs, and so on and so forth.

Getting there: Close your eyes in a silent, pitch black environment and sit with both your legs crossed, one on top of each other(full lotus). Breath in through the nose and out through the nose, utilizing abdominal breathing. Begin to slow to consciously slow your breathing down. After a while you will feel the beating of your heart, the flow of blood, and many other such things. Begin to slow your breathing down to the count of your heart beats, I always shoot for one breath every 10 heart beats. Considering the fact that I can lower my heart beat to 20-40 bpm(beats per minute), that's a lot of time to be without oxygen. The trick is to maximize the amount of time the inhaled oxygen is present and exhale slowly, with no tension(breathing should always be without tension). This allows the maximal uptake of oxygen by the body.

There: Eh.

Further reading: http://artofmanliness.com/2011/09/07/a-primer-on-meditation/
http://www.bindependent.com/hompg/bi/bindep/store/aisles/naturaltherapies/meditation/whymeditate.htm 


15) Sleep

Yes, that thing you do where you don't do anything is quite important. Testosterone is produced when you sleep, thus making a good night's sleep critical to testosterone levels. Testosterone levels increase as you sleep and peak when you wake up. As far as anything else goes, that's all you need to know. Do your homework.

Now to improve sleep quality. No drugs. No hormones(melatonin is a no-no). Natural ways to improve sleep quality include deep breathing before slumber, meditation, stress control, herbs(kava-kava, huperzine A, valerian, lemon balm, hops, skullcap, ashwagandha, dong quai...), turning off all lights 40 minutes prior to sleep, masturbating 20 times a day(if you just pick and choose these tips then its your fault), and stretching. I can elaborate further, but sleep is not the focus of this article.



So there you have it, some natural methods of boosting testosterone, the easily accomplished ones at least. This is the first article I've written on here, so feel free to share with friends, neighbors, enemies, anyone you want to see become a better person(and a greater challenge). :D

Disclaimer: All material on this website is provided for your information only and should not be taken as medical advice or instruction. No action or inaction should be taken based on the contents of this information; one should consult appropriate health professionals on any matter related to their health  It is not intended to be a substitute for informed medical advice or care. You should not use this information to diagnose or treat any health problems or illnesses without consulting your \doctor. Please consult a doctor with any questions or concerns you might have regarding your condition.

Increase Your Testosterone Naturally

Testosterone 

Without it, all your efforts in the gym would be an exercise in futility!. The more testosterone your body produces the greater your gains will be in the gym. This is the main reason why women cant naturally produce the same muscles as men when following the same exercise plan.




But some people take this to a whole new level using drugs. And if you have been reading my post you know how i feel about steroids, and growth hormones.

So if you want, or need to take your testosterone levels up a notch naturally read on. Combining the right vitamins and minerals will due the trick.

Vitamin B6:

The primary role of vitamin B6 is to act as a coenzyme to many other enzymes in the body that are involved predominately in metabolism. This role is performed by the active form, pyridoxal phosphate. This active form is converted from the two other natural forms founds in food: pyridoxal, pyridoxine and pyridoxamine.

Vitamin B6 is involved in the following metabolic processes:

Amino acid, glucose and lipid metabolism
neurotransmitter synthesis
histamine synthesis
hemoglobin synthesis and function
gene expression

Foods High in B6:
Tuna
Chicken Breast
Banana
Turkey Breast
Salmon/Cod/Halibut ( baked or broiled )
Lean Beef ( grass fed )


Zinc: 

Zinc is an essential element, necessary for sustaining all life. It is estimated that 3,000 of the hundreds of thousands of proteins in the human body contain zinc. In addition, there are over a dozen types of cells in the human body that secrete zinc ions, Zinc ions are now considered to be neurotransmitters. Cells in the salivary gland, prostate, immune system and intestine use zinc signalling.

Zinc is also involved in olfaction: the olfactory receptors contain zinc binding sites and a deficiency in zinc causes anosmia (absence of the ability to smell).

Zinc is an activator of certain enzymes, such as carbonic anhydrase. Carbonic anhydrase is important in the transport of carbon dioxide in vertebrate blood.

If you are deficient in this mineral you are seriously sabotaging your efforts! A deficiency will noticeably decrease muscle strength and endurance! Zinc literally promotes healing, tissue repair, and muscle growth. And it helps to optimize and increase Insulin-Like Growth Factor 1, Growth Hormone, and the all mighty Testosterone!

Foods High in Zinc:
Green Leafy Vegetables
Sesame Seeds/ Pumpkin Seeds
Whole Grains
Lean Beef/ Lamb/ Liver
Green Peas
Shrimp


Magnesium

One study said 50 % of all adults are deficient in magnesium:

Magnesium (magnesium aspartate), combined with zinc can raise both total and free testosterone levels, while also accelerating gains in muscle size and strength. This combination of zinc and magnesium aspartate is suitable for use by all athletes wanting to gain lean muscle size and strength.

Foods High In Magnesium:
Pumpkin Seeds
Spinach/ Green Vegetables
Black Beans
Peas
Broccoli
Halibut
Peanuts
Whole Wheat Bread
Soy Milk


Combine all three and you will boost your natural testosterone. 

Recommended Daily Dosage: 20-30 mg Zinc, 400-500 mg Magnesium and ~10mg B6.

You can either include foods from the groups above in your daily diet, or supliment the dosages listed above. Or you can buy a product called ZMA.

The best time to take this is 30 minutes before bedtime, because zinc's effect on healing, tissue repair, and muscle growth is maximized during sleep. This is when natural growth hormone occurs during stage 3 and 4 sleep, about an hour and a half after going to sleep. Insulin, testosterone, zinc, and magnesium increase the effect of growth hormone. So, this is the time you want zinc and magnesium at a peak level in the bloodstream

Important please Read !

Now one of the problems with to much testosterone is gynecomastia, bitch tits. Early signs of this is a tingling sensation in your nipples.

To help prevent against this supplement your diet with flax seed oil, anyone on a healthy diet should be doing this anyway to get good fats.

Flax seed oil. Besides the increased essential fatty acids, (notably Omega 3's) flax seeds contain lignans, which have been shown to have anti-tumor properties.

Gynecomastia is in a way a benign tumor. Flax seed oil should be a part of every athletes supplement regime for health, strength and prevention of gynecomastia.