Best Way To Increase Testosterone- INCREASE TESTOSTERONE WITH STRENGTH TRAINING

 INCREASE TESTOSTERONE WITH STRENGTH TRAINING

Bodybuilders have got very high levels of circulating testosterone, and it’s not a secret that strength training will increase testosterone production significantly – It’s actually a well studied fact. In one study for example, researchers found out it didn’t matter whether the subjects were young or old, a significant increase in serum testosterone levels was still noted.
 
 
 
 

2. BIG MULTI-JOINT MOVEMENTS INCREASE TESTOSTERONE

The way you are training at the gym matters a lot. By working out small muscles on machines you are not generating good hormonal response at all. On the other hand if you are practicing those big compound movements preached by the big guys, you will most certainly create a huge hormonal response from them. The best 3 multi-joint movements (called the big three) include – squats, bench press, and deadlift
 
 
 
 

3. LOW REPETITIONS WITH HIGH VOLUME

Many studies clearly indicate that the best way to exercise is by using heavy load of weights and working out sets with low repetitions. This way to exercise has been proven to increase testosterone far more than any other way of exercise in all of the studies done on the subject of testosterone and weight lifting.
 
 
 
 

4. CONSUME ENOUGH DIETARY FAT

It’s not a secret that you need to consume a lot dietary fat to increase testosterone naturally.
 
In one study researchers found out that low fat diets lowered testosterone levels dramatically, but the high fat diets created the opposite effect, a sharp increase in serum testosterone.
 
Click here to read my bigger post on fats and how they impact your testosterone levels.
 
 
 
 

5. EAT SOME CHOLESTEROL

One of the final stages of the whole testosterone making process inside a male body is the work that leydig cells do inside of the testicles.
 
The cells literally convert cholesterol to free testosterone. Read more about this conversionhere.
 
By eating more cholesterol you are consuming the most essential building block that is needed to increase testosterone.
 
 
 
 

6. THE MAN DIET

The Man Diet from Chad Howse is an amazing e-book on how to maximize your natural testosterone production trough your diet, and it’s also ridiculously cheap for what it’s worth.
 
So I can wholeheartedly say that this copy is worth every penny, as Chad and I share very similar opinions on testosterone and dietary factors.
 
More about The Man Diet Here!
 
 
 
 

7. LOSE THE EXCESS FAT

Fat cells are filled with estrogen, a female hormone that is notorious for it’s ability to lower testosterone levels.
 
Studies suggest that the more higher the fat percentage, the higher your estrogen levels will be, and thus far lower the testosterone. So a simple action to increase testosterone levels naturally is just to lose the excess fat.
 
For a solid weight loss program, read this post.
 
 
 
 

8. CONTROL YOUR STRESS LEVELS

The main stress hormone, cortisol, is associated with low Testosterone levels. So obviously you should try to avoid things that increase cortisol production.
 
Stress is one of the biggest causes of high cortisol levels, so avoiding all those stressful situations would aid greatly in your journey towards high testosterone levels.
 
For a big guide on ways to crush down your cortisol, you should read this post.
 
 
 
 

9. TESTOSTERONE I/O

The Testosterone I/O e-book is a program by Christopher Walker who naturally increased his testosterone levels from 11 ng/dl to 1092 ng/dl, he had a brain tumor that was supressing the production of testosterone, despite the tumor, Chris was able to raise his testosterone significantly, now imagine what kind of results the program will bring to a man with no tumor…
 
Now I’m usually not recommending stuff like this to my readers, but Christopher and I seem to share tons of similar opinions on natural hormones, so that’s why you should check out the Testosterone I/O e-book here.
 
 
 
 

10. KEEP YOUR WORKOUTS SHORT

When you are working out, try to keep your workouts short in duration to naturally increase testosterone levels.
 
That’s because the longer you workout, the higher your cortisol levels will climb. High cortisol, as stated above, leads to lowered testosterone levels.
 
The ideal length of a gym workout for example, would be less than 45 minutes, because the serum cortisol has been shown to spike significantly after 45 minutes into the training.
 
So high intensity with high volume, for a short duration = the biggest release in testosterone production.
 
 
 
 

11. AVOID OVERTRAINING

Overtraining has been linked to lowered testosterone levels. It will keep your cortisol levels elevated for a long period of time and during all of that time you will have suppressed testosterone levels.
 
To find out how cortisol destroys your testosterone readthis post.
 
Overtraining should be taken seriously, as it’s not only bad for your testosterone, but also for your heart and other muscles.
 
 
 
 

12. SLEEP AND GET MORE NATURAL TESTOSTERONE

Most of your testosterone will be produced during the time you are sleeping, especially in the REM-stages of sleep.
 
Dozens of studies have concluded that when you sleep less, you’ll produce less testosterone, and when you sleep more, you’ll produce more testosterone.
 
Also the quality of your sleep matters a lot.
 
 
 
 

13. AVOID SOY PRODUCTS

Soy is a very strong phyto-estrogen that will directly increase your serum estrogen levels, and by that occurrence your testosterone levels will decrease. Vegetarians are constantly trying to prove this fact wrong, but so far evidence shows pretty clearly that soy lowers testosterone. Men that go trough the sex change operation usually eat a lot of soy products because soy is famous for its feminizing effects.
 
 
 
 

14. AVOID BINGE DRINKING

A glass or two of red wine will be beneficial to your health, but consuming two bottles of red wine in one night will seriously interfere with your testosterone production. Studies state the following about binge drinking: It reduces testicle size, it increases the conversion of testosterone to estrogen, it lowers testosterone levels dramatically and it causes man-boobs.
 
 
 
 

15. NUTS ARE GOOD FOR YOUR NUTS

Eating nuts is good for your nuts. According to the studies, almost any kinds of nuts will naturally increase testosterone levels – plus the fact that most of them are delicious.
 
They’re filled with essential fats needed in testosterone production, along with natural arginine, which makes your body produce morenitric oxide.
 
 
 
 

16. BODY LANGUAGE CAN SKYROCKET TESTOSTERONE

Recent study states that when you portray masculine body language, your serum testosterone levels will spike significantly.
 
The major signs of masculine body language include: Standing up straight, looking people into the eyes, taking up space and walking slowly. In fact one study noted that you can increase testosterone levels naturally by up to 20% in less than 2 minutes with only the use of body language – read more here.
 
 
 
 

17. INTERMITTENT FASTING

Every time you consume a meal, insulin and cortisol levels will spike up. This occurrence then leads to lowered serum testosterone levels. That’s why I use the Intermittent Fasting eating style. Intermittent Fasting is not a diet, more accurate terms for it would be lifestyle or eating pattern. One example of a working IF pattern would be this: Fast for 16 hours -> consume all daily calories in the time frame of 8 hours -> repeat.
 
For more detailed post about fasting and it’s effects on weight loss, check out the Ultimate Guide to Intermittent Fasting
 
 
 
 

18. IODINE INCREASES TESTOSTERONE LEVELS SIGNIFICANTLY

Iodine is something that most of the population lacks badly. It’s one of the most important minerals for our body and can be found in every cell. Iodine is very important for testosterone production and it aids your thyroid gland to produce hormones.
 
If you’re gonna supplement with iodine, try this one.
 
 
 
 

19. L-TAURINE WILL NATURALLY INCREASE TESTOSTERONE LEVELS

In a rat study, L-taurine was seen to increase testosterone naturally by 200%! Rats have almost identical reproductive system when compared to humans, so it would most likely be beneficial to consume some L-Taurine as a supplement.
 
If you’re gonna supplement with taurine, try this high quality pure L-taurine out!
 
 
 
 

20. BORON BOOSTS TESTOSTERONE

In a study conducted with the mineral called Boron, researchers found out that Boron will lead to a significant boost in serum testosterone levels, along with lowered serum estrogen levels. It’s also quite cheap to supplement with.
 
This is the highest quality liquid boron supplement available.
 
 
 
 

21. EAT ORGANIC FOODS TO RAISE THE T

Organic foods contain no pesticides, chemicals, or any other unnatural additives.
 
That’s why I always eat organic foods. Most of those normal grocery store foods are loaded with chemicals that tend to mimic estrogen, and as you know by now, this occurrence lowers testosterone levels. Other thing about non-organic foods is that almost all of those non-organic meats are filled with synthetic hormone traces.
 
Here’s my post on chemicals and their effect on testosterone
 
 
 
 

22. TRY TO AVOID EXCESSIVE BEER CONSUMPTION

Thiss one’s really hard for you guys I know…
 
Still, I have to bring you the bad news: Beer is filled with highly estrogenic hops, which will directly stimulate the estrogen production in the male body, and that’s not a good thing at all.
 
I have to admit that I’m still consuming beer once in a while, some habits aren’t worth giving up, and in my opinion beer is one of them.
 
 
 
 

23. EAT RED MEAT

Red meat is awesome for your testosterone production as it’s filled with natural cholesterol, saturated fat, and other favorable compounds that will help your body to produce testosterone.
 
Nutrients like coenzyme Q10, carnitine, and a host of other beneficial ingredients are all absent in red meat, and those will also help your body to make more T.
 
So don’t underestimate the power of meat to a man, ever.
 
 
 
 

24. QUIT SMOKING

Cigarettes contain over 7 500 chemicals that will wreck havoc in your sensitive endocrine system. Smoking will harm your health in many different ways, but the one that conserns me the most is the lowered testosterone levels it causes. I know that quitting this habit can be really hard, but if you seriously want to increase testosterone levels naturally it’s almost mandatory.
 
 
 
 

25. CHOP DOWN TREES TO RAISE TESTOSTERONE

Chopping down trees… At least it feels manly as fuck.
 
And one recent study actually proves the testosterone raising benefits of the good old wood chopping! As in the journal of Evolution and Human Behavior, there was this trial conducted on Bolivian men, which shows that after a session of chopping trees, their subject males saliva testosterone levels increased by a whopping 40% on average.
 
So if you’re offered the possibility to go knock down some timber, then do it.
 
 
 
 

26.INCREASE TESTOSTERONE LEVELS NATURALLY BY WINNING MORE

Winning has been associated with high testosterone levels. In a recent study the researchers measured serum testosterone levels from the fans before, and after the match. Results showed that the winning side responded with a huge increase in testosterone levels, but the losing side experienced a significant drop in serum testosterone.
 
 
 
 

27. SUPPLEMENT WITH ZINC

Aromatase enzyme is the enzyme that converts free testosterone into estrogen. One of the things that zinc does in the male body is that it will hamper the aromatase enzymes activity, and stop the conversion of testosterone to estrogen – meaning that your testosterone levels will increase because of that.
 
This is the high quality zinc supplement that I use myself.
 
 
 
 

28. AVOID SUGAR

Sugar can be very hard to avoid these days as it has been added in to almost everything. The reason why I’m suggesting you to drop sugar is that it’s pretty notorious for its ability to lower testosterone levels.
 
In one study, a meal containing sugar lowered serum testosterone levels by 25%. That wasn’t even a short-term effect! The study reports that testosterone levels were still clearly lowered hours after the meal.
 
 
 
 

29. SUPPLEMENT WITH VITAMIN D

Vitamin D is actually not a vitamin at all, it’s hormone that regulates over 1,000 bodily functions. It’s the key behind fertility and muscle growth but recently it has also been noted that it plays a key role in the production of testosterone. That’s probably one of the reasons why you feel so amazing at a beach vacation.
 
What’s more better is that vitamin D3 has been shown to increase your free testosterone levels, which is the most beneficial form of testosterone, that isn’t bound into SHBG (Sex Hormone Binding Globulin)
 
Read my post about vitamin D and testosterone, here.
 
 
 
 

30. SUPPLEMENT WITH TONGKAT ALI

In a study Tongkat Ali was able to increase testosterone naturally by a staggering 46%. In another Brazilian study researchers found out that it also decreased serum estrogen levels effectively.
 
I use this pure Tongkat Ali powder myself.
 
 
 
 

31. SUPPLEMENT WITH SUMA ROOT

The suma root (Brazilian gingseng) contains ecdysterone, a very powerful natural compound that has been studied a lot. One study found out that ecdysterone was able to produce even more powerful anabolic benefits thanMethandrostenolone and Dianabol, two commonly used steroids.
 
This Suma tincture does the trick for me.
 
 
 
 

32. SPRINT BAREFOOTED IN THE SNOW

This one is a bit extreme, but if you got snow in your area take of your shoes and do a quick sprint on the snow barefooted. This will generate a primal response in your body to produce more testosterone and growth hormone. I don’t remember the source where I first found out about this, but let me tell you this, it sure does work!
 
 
 
 

33. CARB BACK LOADING WILL INCREASE TESTOSTERONE AND ANABOLISM

Carb Back Loading is a very unique eating style created by a physicist name John Kiefer. It’s basically this: You won’t consume any carbohydrates before exercising, but immediately after the workout you will eat a lot of carbs. At first this might sound a bit funny cause you really can eat a lot of junk after the workout, but it still does work insanely well. It will also naturally increase testosterone levels for sure, I can guarantee you that!
 
Here’s a link to my review about John’s e-book.
 
 
 
 

34. CONSUME BCAA’S

Research shows that if you consume BCAA’s (Branch Chain Amino Acid’s) both, during and after the workout. Your testosterone levels will increase significantly.
 
In fact one study shows a staggering 50% increase in testosterone levels after supplementation with BCAA’s during strength training.
 
Testosterone boost is not the only benefit of BCAA’s as they’re also accelerating recovery and protein synthesis, so those amino-acids can be hugely beneficial for all men who are prone to exercise.
 
This is some high quality bulk BCAA
 
 
 
 

35. DON’T GO OVERBOARD WITH COFFEE

Coffee ain’t really that bad for you, but if you drink about 10 cups a day your cortisol levels will increase a lot. That’s because that is what coffee does, it increases serum cortisol. It’s not a huge increase though, and couple cups wont hurt your testosterone a bit, but overconsumption will.
 
You might think that this isn’t a big deal at all, after all it’s just coffee right?
 
Wrong, if you drink too much coffee and your cortisol will spike as a results, that’s gonna seriusly destroy your testosterone levels. You can read more about cortisol and how to naturally lower it, here.
 
 
 
 

36. CONSUME GARLIC

One Japanese study found out that rats fed with a mixture containing 0,8g/100g garlic powder, gained a huge increase in serum testosterone levels. Increase was also noted in sperm volume, quality, and motility.
 
You won’t often feel any instant testosterone like benefits from foods, but let me tell you this: Garlic is an exception, as it delivers the testosterone boosting benefits almost instantly.
 
Eat couple of raw garlic cloves tonight to see what I mean.
 
Check out my post on 50 testosterone boosting foods for more foods that boost testosterone.
 
 
 
 

37. SUPPLEMENT WITH OMEGA-3′S

Fish oil has been shown to increase the production of luteinizing hormone (the hormone that triggers testosterone production inside leydic cells at testicles). Fish oil has also been shown to decrease the activity of SHBG (Sex Hormone Binding Globulin), which is known for lowering free testosterone levels.
 
This is the product that gives me all the essential fats I need.
 
 
 
 

38. CHECK YOUR THYROID

It’s estimated that 85-90% of the worlds population have got some stages of underlying thyroid problems. The most common one of these is called hypothyroidism,which is a condition where your thyroid gland is unable to produce enough of the thyroid hormones T3 and T4. That causes a host of serious heart problems in the body and is notorious for causing very low testosteronelevels.
 
For more thyroid info check out this link.
 
 
 
 

39. SUPPLEMENT WITH MAGNESIUM

The study conducted in Selcuk (Turkey), states that magnesium supplementation will increase testosterone levels by 24% in athletes. Magnesium is also a key mineral in many important bodily functions, so supplementation with it would be very beneficial for your overall health.
 
I use this transmedal magnesium oil daily.
 
 
 
 

40. HAVING MORE SEX WILL INCREASE TESTOSTERONE LEVELS NATURALLY

Having more sex will definitely boost your testosterone naturally. In fact even having an erection will significantly increase your testosterone production. One study conducted in 1992 examined 4 couples on days that they did and didn’t have any sexual activity. Researches soon found out that testosterone levels increased on nights after sexual activity and didn’t fluctuate at all on the nights where there was no intercourse. Another study conducted on animals states that even the anticipation of sex will spike up testosterone production.
 
 
 
 

41. SUPPLEMENT WITH D-ASPARTIC ACID

D-aspartic Acid (DAA) is a non essential amino acid, but that doesn’t mean that it’s useless at all! In a recent study DAA was able to produce 33% increase in testosterone. The study was conducted with young men that already had very high levels of testosterone in their system, but still DAA generated a very favourable 33% increase in testosterone production.
 
This is the pure bulk D-AA that I use.
 
 
 
 

42. SUPPLEMENT WITH MUCUNA PRURIENS

If you like to use herbal supplements in aid to increase testosterone naturally, try out Mucuna Pruriens. It has been shown to increase testosterone levels by 27% and also decrease prolactin levels by 33%. Elevated prolactin levels have been linked to low testosterone and low libido.
 
This Mucuna Pruriens powder really does it for me.
 
 
 
 

43. INCREASE TESTOSTERONE LEVELS SIGNIFICANTLY WITH ICARIIN

Icariin is a compound that can be found in some of the natural testosterone boosters, like Muira Puama and Horny Goat Weed for instance. Icariin has been shown to increase testosterone levels, and also to increase the blood flow in to the pelvic area. It has also similar benefits as Viagra does, hence the common name for icariin – the natural Viagra.
 
Icariin can also be purchased as an extract.
 
 
 
 

44. VITAMIN C BOOSTS TESTOSTERONE PRODUCTION

Megadoses of vitamin C will lower your serum cortisol levels very effectively. So to increase testosterone naturally, consider purchasing some vitamin C.
 
Low cortisol is not the only benefit of vitamin C, as high vitamin C levels in the blood will also protect your precious testosterone molecules from oxidization.
 
This Camu Camu powder is filled with high absorbing vitamin C
 
 
 
 

45. RESERVATROL RAISES TESTOSTERONE

Reservatrol is a natural compound found in grapes, and it has been shown to raise natural testosterone levels by 50% in animal studies. The only downside to reservatrol is that it needs to be taken in megadoses to create significant benefits, but there’s reservatrol supplements available if you are not interested in eating tons of grapes.
 
Maximum strength Reservatrol.
 
 
 
 

46. SUPPLEMENT WITH PINE POLLEN

Pine pollen is in my opinion by far the number #1 testosterone booster of all time. It actually contains pure testosterone in it, and also many other forms of testosterone such as, epitestosterone, brassinolide, dehydroepiandrosterone, androsterone, and androstenedione. Read my post about pine pollen here.
 
This is without a doubt the best quality Pine Pollen tincture available.
 
 
 
 

47. START USING NATURAL COSMETICS

Almost all of unnatural kinds of cosmetics contain a big list of toxic chemicals, the worst of them are parabens. Parabens come in many forms and they can be found on shampoos, commercial moisturizers, shaving gels, personal lubricants, topical/parenteral pharmaceuticals, spray tanning solution, and toothpaste. They are also used as food additives.
Inside the body parabens act as a very strong estrogen mimics causing decreased testosterone levels quite effectively.
 
I suggest that you scan trough your personal cosmetics ingredient list and lookout for these: Butylparaben, Ethylparaben, Heptylparaben, Methylparaben, or Propylparaben. And if I were you, I’d throw them out instantly.
 
Also check out this post on natural personal care items.
 
 
 
 

48. CONSUME A LOT OF BERRIES TO REMOVE ESTROGEN

Certain berries like, junipers, aronias and blueberries are very testosterone friendly. These all contain this compound called Calsium-D-Glucarate. It’s found on the skin of those berries and it acts like a fiber that sucks in bad estrogens and helps them to exit your body via your intestines.
 
 
 
 

49. CONSUME SOMETHING THAT ACTS AS A METHYLATOR

The methylation process in a nutshell is this: the bad estrogens are all missing one methyl group. By eating food that acts as a methylator you are adding that missing methyl group there. By that action your body will start this whole chelation process.
 
To make it sound more simple; chelation basically means that your body flushes out toxins and harmful xeno-estrogens.
 
One of the best natural methylators out there is beets, and they’re not only a methylator, as beets will also significantly increase your nitric oxide production.
 
 
 
 

50. THE LOW ESTROGEN TRIO

Read here about the low estrogen trio. It’s a very easy to do solution to high estrogen levels. Combining 3 different foods to really flush that excess estrogen out of your body.
 
In a nutshell the whole trio is combined of foods that contain methylators, Calcium-D-Glucarate, and DIM. That’s the magic trio of substances to drive away female hormones from your body.
 
 
 
 
 

51. GET SOME SUN

Sun exposure is a really good way to increase testosterone naturally. The sun rays will start the natural process of creating vitamin-D in your skin, and vitamin-D is really good way to naturally increase testosterone levels. By being out in the sun you’ll get that natural D flowing in your veins, so it’s much better way to enjoy the sun than take it as a supplement.
 
 
 
 

52. CYCLE NATURAL TESTOSTERONE BOOSTERS

Here’s my list of working natural testosterone boosters, and here’s my guide on how to cycle those boosters. In a nutshell the whole cycling means that you are not consuming all of those herbs at the same time. That’s how you can completely avoid the actions of natural resistance to these supplements, that would build up otherwise. So cycling those bad boys will naturally increase testosterone levels big time!
 
 
 
 

53. STOP THE PORN INDUCED MASTURBATION

Let’s face it. Every single male does this, and some even suggest that it increases testosterone. That’s one hell of a weird claim considering that masturbation to porn will significantly lower the activity in your androgen and dopamine receptors. That will certainly crush your testosterone levels! ps. You absolutely have to watch this clip now.
 
 
 
 

54. HIIT SKYROCKETS ANABOLIC HORMONES

HIIT (High Intensity Interval Exercise) is a very good way to increase testosterone naturally. One great way to see this in effect is to start looking at the difference between a marathon runner and a sprinter. The marathon runners are really skinny and fragile, as if they are not having any testosterone inside their bodies. But sprinters on the other hand are huge and muscular, almost like weight lifters. That phenomenon is caused by the way sprinters train; they practice a lot of HIIT and short sprints, that have been scientifically shown to skyrocket natural testosterone and human growth hormone production.
 
 
 
 

55.AVOID MERCURY

Mercury is one of those really nasty toxins that really destroys your testosterone levels. That’s why you should be very cautious about the quality of the fish you consume, because it has been shown that fish caught from polluted waters contains a lot of mercury traces. So keep this in mind when at your journey to increase testosterone.
 
 
 
 

56. PEAK 8

Peak 8 is a revolutionary workout method created by Dr. Joseph Mercola. In a nutshell it goes like this: you start by warming up for couple of minutes, then exercise for 30 seconds with the highest intensity you possibly can, and after that just cool down for 90 seconds, then repeat the procedure 7 times. Peak 8 has been proven to increase testosterone and growth hormone levels very effectively. You can read all about it at Dr. Mercolas websites.
 
 
 
 

57. JUMPING

One study noticed that by jumping, our lymphatic system activates and that somehow raises our testosterone levels. So how would you jump then? -Well for example: trampoline, parkour, skip rope, and many other kinds of activities include jumping.
 
The increase in testosterone is not the only benefit of jumping, as it’s also hugely beneficial for your lymphatic system, and effectively accelerates autophagy, which means that your body will start to flush out excess chemicals from your body.
 
 
 
 

58. AVOID FLUORIDE

Fluoride is toxic. It’s been stated in many studies and that’s a cold hard fact. These days fluoride is everywhere; it’s in our toothpaste and recently it was found even in our drinking water… Fluoride acts in body by hampering all the activity of iodine and by taking it’s place on all of our cells. This occurrence happens because they’re both halogens, but fluoride is lighter and when that fluoride enters our glands and sensivite endocrine system, it will do some serious harm there. So avoid it like a plague!
 
 
 
 

59. AVOID CHLORINE

Cholrine is also a halogen and lighter than iodine. It will act same way in our body that fluoride does, so take a look in that number 58. Just like fluoride, chlorine is also toxic and it will wreck havoc in your body. It’s well capable to lower testosterone levels in many different ways.
 
 
 
 

60.AVOID BROMINE

Bromine should also be avoided for the same reasons as fluoride and chlorine. Bromine is also a halogen thats lighter than iodine, and will cause all of the same problems as those two stated above. So to increase testosterone naturally you should supplement with iodine and avoid fluoride, chlorine, and bromine alltogether.
 
 
 
 

61. DO NOT EAT TOO MUCH FIBER

Low fat and high fiber diets lower testosterone levels and it’s a scientific fact. In one study high fiber diet resulted in 12% decrease in serum testosterone. It’s ok to eat some fiber, just don’t over do it.
 
One trick that I do to balance out the bad effects of fiber is to eat oats, which contain steroidal saponins that will increase your testosterone levels, so that will lessen the harmful effects of fiber a lot.
 
 
 
 

62. EXPLOSIVE INTENSITY WILL INCREASE TESTOSTERONE NATURALLY

Research shows that high volume with low repetitions is not the only way to increase testosterone naturally when working out. It has now been shown that if you workout with “explosive intensity” your testosterone levels will increase. So I suggest that you spike up your workouts a bit for increased testosterone production.
 
 
 
 

63. HIGH PROTEIN DIET CAUSES LOW TESTOSTERONE

Certain amounts of high quality protein is needed for healthy testosterone levels, but if you eat too much protein in your diet you will essentially leave less room for fats and carbohydrates. Everything needs to be in a perfect balance for testosterone to increase, and by consuming too much protein you will wreck that. So the thing to remember from this is that you don’t really need to supplement with a huge load of protein even when bodybuilding.
 
 
 
 

64. DON’T BE A VEGETARIAN

Vegetarian diets have been linked to very low testosterone levels. That’s not really hard to guess though, because for vegetarians it’s really hard to get those healthy saturated fats and cholesterol in their diet, and the fact that they consume a lot of soy won’t help either. One study showed that men who change from vegetarian diet to high fat carnivore diet increased their testosterone levels by 30%
 
 
 
 

65. PLAY GOLF TO BOOST T LEVELS

By playing golf you essentially hit the ball with a golf stick and that creates a very primal response inside your body; which in fact has been studied to increase testosterone levels naturally.
 
This actually covers multiple other sports too, as it really doesn’t matter what you’re hitting, but the actual action of hitting something with a stick, bat, etc. will create a primal response in your brain to spike up testosterone production.
 
 
 
 

66. PLAY HOCKEY

Hockey is also a game where you hit something with a stick and it also causes the same primal response than golf does. Hockey is also fueled with testosterone in many other aspects so I’d say that it’s clearly one of the best sports if you are looking for an increase in testosterone.
 
Actually one study shows that even watching a hockey game from the audience will create an increase in salivary testosterone levels.
 
 
 
 

67. SKIP THE MARGARINE

From my post called Butter vs. Margarine can be clearly seen how destructive margarine is to your testosterone levels. So go read that post for detailed information about that so called “health food”.
 
One fun fact about margarine, is that it’s 2 molecules away from plastic…
 
 
 
 

68.NEVER OVERHEAT YOUR TESTICLES

Your testicles hang in a pouch outside of your body for a reason, and the reason is that your balls should always be a bit cooler than your normal body temperature. If you heat them up by wearing tight boxers or by taking long hot baths, you are just basically lowering your testosterone levels.
I’ts been studied that if your balls are heated up to the same level as your body temperature, testosterone and sperm production will just simply stop until they are cool again – Read this post for more information.
 
 
 
 

69. STOP EATING THOSE SMALL MEALS MULTIPLE TIMES A DAY

This is something that goes pretty hard against everything that fitness people preach about; but by eating many small meals you are just lowering your testosterone and growth hormone levels with every meal. That’s why intermittent Fasting and Carb Back Loading are so anabolic – both focus on eating bigger meals not so often.
 
 
 
 

70. AVOID CHEMICALS

There are over 50 million chemicals listed as of now. Most of those chemicals will wreck havoc in our very sensitive endocrine system, and the fact is that many of those chemicals directly mimic estrogen in our bodies. Avoiding all chemicals completely is in fact impossible now, but you can still avoid most of them effectively by eating organic, using organic cosmetics, and avoiding plastics.
 
 
 
 

71. PUSH TROUGH YOUR LIMITS

By this I mean working out as hard as you possibly can. I base this claim on a study where the researchers found out, that if an average Joe suddenly jumps out of he’s couch and runs a sprint, he’s testosterone and growth hormone levels will skyrocket trough the roof. On the other hand if an elite sprinter does the same thing, he excerts far more less of those anabolic hormones. That happens because the seasoned elite athlete didn’t really push trough he’s limits, but the average Joe sure did. So to increase testosterone naturally, go past your limits.
 
 
 
 

72. CALISTHENICS WILL INCREASE TESTOSTERONE LEVELS NATURALLY

Studies suggest that by doing a calisthenics workout you will trigger certain endocrine system responses, and one of them is testosterone production. It’s not even sure why this is happening but frankly, I don’t even care. For me it’s enough to know that calisthenics increase testosterone levels.
 
If you don’t know what are chalistenics, the image on the left should tell you something. They’re bodyweight exercises.
 
 
 
 

73. HILL SPRINTING FOR NATURAL TESTOSTERONE

Hill sprinting is something that nicely combines intensity with being explosive. The way how you can push yourself through the limits on those sprints makes hill sprinting a very good way to increase testosterone naturally.
 
I’d also say that hill sprinting might just be the most awesome exercise to burn fat, as I have never ever done anything as intense as doing these sprints with a proper coach.
 
So if you’re really looking to burn of that stubborn belly fat, instead of doing some shitty low pace cardio for hours, go run 15 minutes of agressive sprints up on some hill, preferably with a mate who challenges you to give 110%.
 
 
 
 

74. FIGHT SPORTS

All the fight sports like boxing and wrestling for instance are well known for their ability to raise testosterone. Why wouldn’t they increase it? They are everything you would expect from a high testosterone event.
 
Fighting in general will also increase your testosterone levels, as it’s one of the most primal things that a man can do these days, but instead of starting a bar fight, start boxing or something similar.
 
 
 
 

75. DO NOT RESTRIC YOUR CALORIES TOO MUCH

If you restrict your normal calorie consumption too much, it is for certain that testosterone levels will fall down as a result.
 
So if you are doing Intermittent fasting, or any other kind of diet where you fast for some time, make sure that you will still get those calories when feasting.
 
 
 
 

76. DO NOT GO TOO LOW ON CARBS

It’s true that carbohydrates will cause your insulin levels to spike, and that spike will lead to lowered testosterone production. Still you shouldn’t go too low on them, because recent study shows that very low carb diets will lead into low testosterone levels. So make sure that you do get carbs, but also make sure that you ain’t eating them all the time, scattered around your day. That would only spike your insulin all the time.
 
 

77. AVOID HORMONE REPLACEMENT THERAPY

Hormone Replacement Therapy (HRT) is the thing that doctors always preach about. In reality it’s nothing more but taking synthetic steroids. That’s because in HRT you will most likely be injected with synthetic testosterone or given gels, creams, and pellets that will also contain synthetic male hormones. That will surely increase your testosterone levels for a while, but it’s very costly thing to start, and here’s what will happen when you stop: Your testicles will shutdown during the HRT because there is testosterone suddenly coming into your body from somewhere else. That’s why your testicles really won’t need to do anything, and when you stop the HRT your testicles will remain that way. They are on a long vacation and are not planning on returning for a while… That’s the main reason why people using synthetic hormones usually end up having man-boobs, shriveled up testicles, and hair loss.
 
 
 
 

78. CONSUME RAW CHOCOLATE AND YOUR TESTICLES WILL THANK YOU

The chocolate found on grocery stores is actually very far from the real deal. It contains low cacao percentage and it will get heated up during the production. The heat destroys all of the biochemical benefits and antioxidants from those kinds of chocolates. THE REAL raw chocolate is not heated at any part of the manuafacturing process, and it contains huge load of antioxidants and biochemical compounds that nourish the human body. Raw chocolate also contains a lot of essential vitamins, minerals, and antioxidants for your testosterone levels.
 
If you want to try real raw chocolate, try this brand.
 
 
 
 

79. CONSUME BEE POLLEN TO INCREASE YOUR TESTOSTERONE LEVELS

Bee pollen is the pollen collected from bees legs after they’ve been flying trough flowers and plants. It’s very similar to Pine pollen and also contains pure testosterone, like it’s pine cousin. So consume Bee pollen if you want to increase your testosterone levels naturally.
 
I supplement with this bee product which has 3 testosterone boosting ingredients.
 
 
 
 

80. CONSUME VITAMIN K2

Vitamin K2 is very essential for healthy testosterone production but it’s very hard to consume enough. That’s why I figured out this weird trick to get adequate levels of K2 naturally, check it out!
 
Vitamin K2 is in my opinion one of the most overlooked vitamins in the world, I would go as far as even saying that it can be even more powerful than vitamin D in some cases, so instead of focusing those same old abcd’s that you’re used to, try to add in the K2 for some super awesome benefits for testosterone and bloodflow, increase hemoglobin and stuff…
 
 
 
 

81. EAT ONIONS

In a study conducted at Tabriz (Iran), Researchers found out a very cheap and easy way to increase testosterone levels on rats. The researchers just took some onions, juiced them, and fed to the rats. They noticed that the testosterone levels actually tripled! Yes that’s right, onion juice tripled testosterone levels on rats.
 
 
 
 

82. CONSUME SELENIUM TO NOURISH YOUR LEYDIC CELLS

Selenium is needed by your testicles to produce testosterone. Defiency in selenium has been linked to low testosterone levels, so to increase testosterone naturally I’d suggest that you either supplement with selenium or eat something that is high in this mineral. One of those foods would be Brazil nuts, even as little as 2 of these nuts is enough to fill the daily requirement for selenium.
 
I usually buy a bulk of these bad boys, and it lasts for months.
 
 
 
 

83. THE RATIO BETWEEN OMEGA-3 AND OMEGA-6

If your omega-3 and omega-6 fatty acids are not in optimal ratio (1:1), will it cause a host of problems inside your body, and one of those is low testosterone levels. These days it has become almost impossible to obtain that 1:1 ratio that our ancestors had. It was recently studied that some americans have this ratio blown out to 1:40! This is caused by the over consumption of omega-6 fatty acids, and the fact that we are not getting any omega-3′s. So avoid those vegetable oils like soybean, canola, and sunflower oil, and start to consume wild fish with butter and olive oil. These both are some really nice sources of omega-3′s
 
 
 
 

84. CONSUME HIGH QUALITY SALTS

The basic table salt nowadays is highly processed and lacks many key minerals that it originally had before the manufacturing process began. Actually the basic table salt these days contain only 2 minerals, sodium and calsium chloride. But real salts like unrefined sea salts and himalayan crystal salt can contain up to 80 different minerals. Another negative aspect in table salt is that some firms actually put fluoride on it these days, and that will destroy your testosterone levels.
 
This is as close as you can get to the natural salts.
 
 
 
 

85. EJACULATION CONTROL

In a Japanese study researching the correlation between ejaculation and testosterone, researchers saw minimal changes to serum testosterone levels prior 6 days of abstinence. Then suddenly on the 7th day, serum testosterone levels suddenly increased by 145%! The study only lasted a week and no further information was gathered.
 
 
 
 

86. SAY NO TO STEROIDS

Many bodybuilders will straight on jump into the world of steroids when they are first time told about testosterone, and its ability to increase muscle mass. However as you might already know synthetic testosterone will pretty much just make your testicles useless. Your balls are in no need to produce anything if you inject testosterone in to the blood from outer source. So the thing that happens after you stop taking steroids is that your testicles are not producing anything anymore. That leads to the growth of man boobs and a host of other problems. All the same kind of effects that you could expect from hormone replacement therapy.
 
 
 
 

87. CONSUME CITRUS FRUITS

Citrus fruits have been linked to a decrease in estrogen levels, and like you might already know leads to an increase in testosterone levels.
 
Citrus fruits are also great for boosting metabolism and they’re a food that alkalizes your body, so eat them as much as you want!
 
 
 
 

88. CONSUME VITAMIN A

Animal research shows that there is a clear correlation between Vitamin A intake and testosterone levels. Vitamin A not only increases the production of testosterone but, according to the Weston A. Price Foundation, it also decreases estrogen production in the male testes.
 
To reap out the benefits of vitamin A, you should steer away from supplements and get it from natural sources.
 
 
 
 

89. VITAMIN E

Vitamin-E has been shown to increase testosterone levels naturally and also improve the quality, motility, and volume of sperm. Also low vitamin-E levels are associated with high estrogen. So make sure that you are getting adequate levels of it.
 
Vitamin E can also be beneficial for your skin and hair, which is well, unimportant for men but still kind of beneficial if you ask your wife.
 
 
 
 

90. SUPPLEMENT WITH ASHWAGANDHA

Aswagandha is one of the best natural testosterone boosters. A study that conducted in India, gave men 5 grams of ashwagandha powder daily for 3 months, and after those 3 months researchers witnessed a 40% increase in testosterone levels. Ashwagandha is also known for its ability to increase hemoglobin and the amount of red blood cells – both of those are linked to high testosterone levels.
 
This Ashwagandha tincture is currently the highest quality that I’m aware of.
 
 
 
 

91. SUPPLEMENT WITH SHILAJIT TO INCREASE TESTOSTERONE LEVELS BY A FACTOR

Shilajit is a tar like substance that grows in the Himalayas. It’s said that Shilajit is the cornerstone of Ayurveda and it clearly has some pretty nice testosterone boosting effects. One study gave men 200mg of Shilajit for 90 days and then witnessed the following effects: Testosterone increased by 23.5%, sperm production increased by 37.6%, oxidative stress levels went down 18%, sperm motility increased by 17.4% and total sperm count increased by 61.4%.
 
It was a really hard task to find the real deal, when I was looking for quality Shilajit around the internet, until I stumbled on to this product which is actually the masterpiece of a guy who traveled 20 years in the Himalayas looking for the purest Shilajit. The only downside to this Shilajit is the fact that whenever it’s in stock, it’s gone in a whim – Authentic Shilajit.
 
 
 
 

92. AVENA SATIVA BOOSTS TESTOSTERONE

Avena sativa is one of the saponins that can be found in oats. It has been shown to naturally increase testosterone levels by 105% in a study where it was combined with nettle roots.
 
One study also noted that Avena Sativa was able to unbind testosterone which was bound to SHBG, making it “free testosterone” which is the most beneficial form of T.
 
To find out more, read my full post on Avena Sativa and Testosterone.
 
 
 
 

93. NETTLE ROOTS

Nettle roots are well known for their ability to lower estrogen levels, and as you can see from the number 92. above, nettle roots combined with avena sativa created a nice 105% increase in testosterone levels.
 
If you wan’t to learn more about nettle roots, then read about them on my testosterone booster list.
 
 
 
 

94. INCREASE TESTOSTERONE NATURALLY BY AVOIDING DEPRESSION

I know that once depression gets really bad it’s not that easy to just stop being in agony. Still in the spirit of 100 ways to increase testosterone naturally, I feel like it belongs to this list. Depression has been linked to lowered testosterone levels, lowered growth hormone levels and increased cortisol levels, and those are some very nasty effects that will seriously lower your testosterone levels.
 
 
 
 

95. SUPPLEMENT WITH FENUGREEK

Fenugreek has been shown to naturally increase testosterone levels, based on a recent study where the researchers gave bodybuilders 500mg of Fenugreek extract for eight weeks. After that they witnessed a 26% increase in testosterone and a 1.6kg increase in lean body mass. It’s not certain how the Fenugreek does this, but researchers suggested that Fenugreek might inhibit the conversion from testosterone to estrogen.
 
I use this powdered form of Fenugreek to make tinctures.
 
 
 
 

96. EAT POMEGRANATE TO NOURISH YOUR TESTICLES

Pomegranate contains compounds that seem to increase testosterone naturally quite well. It’s not certainly sure how this happens, but researchers believe that it’s caused by the active substances found in pomegranate that probably stimulate the concentration of endogenous antioxidants in the testicles. But aside of the fact that the researchers were not sure about how pomegranate increased testosterone, the study showed a nice 22% boost in testosterone.
 
 
 
 

97. GINGER WILL INCREASE TESTOSTERONE PRODUCTION

In a controlled human study conducted in Tikrit (Iran), the researchers saw a 17.5 increase in testosterone levels after they gave the subjects ginger supplementation. There is still one thing missing on this study. It doesn’t show how much ginger they gave to the men. Without further information, I will be consuming a lot of ginger now on.
 
 
 
 

98. INCREASE TESTOSTERONE NATURALLY WITH ROYAL JELLY

Royal jelly is secreted by the glands in the hypopharynx of worker bees. It can be bought as a supplement, and even as little as 25 milligrams of Royal jelly has been shown to naturally increase testosterone levels by 20% in a controlled human study.
 
I supplement with this bee product which has 3 testosterone boosting ingredients, including Royal jelly.
 
 
 
 

99. PARSLEY BOOSTS T

Parsley contains a flavonoid called apigenin. The researchers at Texas Tech recently found out that apigening works in the testicles by stimulating them to produce more testosterone. Luckily it’s very cheap to consume apigening, since 100g of parsley contains 300mg apigening, enough to significantly increase testosterone levels based on that study.
 
 
 
 

100. HOLY BASIL

Holy Basil, or Tulsi as it’s called in India, managed to create some amazing results in a controlled animal study. The researchers fed the leaves of holy basil to rabbits and measured the testosterone levels after it. The effects were bit more drastic than the researchers were expecting. Testosterone levels actually fluctuated off the scale. That’s right, the researchers were able to measure testosterone up to 1500 ng/dl, but after the rabbits consumed 5 leaves of holy basil, testosterone levels were higher than the 1500 ng/dl mark. That means the scientist were unable to finally tell how much the holy basil actually increased testosterone, but the conclusion of this study was that the increase was at least 395%. Now before you get all excited, we have to remember that this was an animal study. Still something tells me that an increase that huge in rabbits must create some effects in humans also, cause we do have considerably similar reproductive systems.
 
This is the Holy Basil tincture I’m testing soon.
 
 
 
 

CONCLUSION

Well here ends the 100 ways to increase testosterone levels naturally list. I’m sure that with the use of these 100 ways, you can create a significant increase in testosterone levels naturally. So stay away from those harmful injections and start to increase testosterone levels by natural means! It’s cheap, fun, and delicious in some cases.
 
If you made it this far, I’d love it if you shared this list around. The list can literally be life changing to all men battling with low testosterone, and I myself have used many of these ways to increase my testosterone from normal to all the way trough the upper limits of reference ranges.

Best Natural Ways to Increase Your Testosterone

Testosterone is the hormone of manliness. Yes, women make testosterone too, yet men make much more to achieve the body size, muscle mass, bone density and strength associated with manhood.

Low testosterone levels contribute to infertility, loss of lean body mass, increased body fat, moodiness and even hot flashes. Yes, men have hot flashes too.

In men, testosterone is a hormone produced primarily by the testicles. As men age, testosterone levels decline. By age 30, stress, lack of exercise, highly processed foods and exposure to xenoestrogens (synthetic chemicals that have estrogenic effects like those found in pesticides) depletes testosterone levels.

In the past fifteen years the norm for blood levels of testosterone in men has dropped dramatically. Most men have no idea what their testosterone levels were when they were young and virile. By the time they seek medical attention with signs of low testosterone including erectile dysfunction, low libido, loss of muscle mass, fatigue, difficulty sleeping, and rising cholesterol levels, their testosterone has dropped significantly.
In severe cases, bio-identical testosterone replacement therapy can be prescribed by an experienced health practitioner. Yet high doses and continual use will diminish your natural ability to make testosterone.


8 Ways to Naturally Increase Testosterone Levels

1. Lose Body Fat

Healthy men should have less than 18% body fat. The American Council on Exercise compares male and female body fat percentages by activity level.

 

graph credit: American Council on Exercise

Notice that women need more body fat to produce hormones specifically estrogen. When men approach female body fat levels, guess what, they produce more estrogen too!

Lose the belly fat by cutting out all refined sugars and starches. Eat only whole grains and get most of your carbohydrate calories from vegetables. Your diet should consist of no more than 30-40% of your calories from carbohydrates. Carbs are fuel. If you aren’t using them as energy, you’re storing them as fat.


2. Exercise Nearly Every Day

High intensity exercise, combined with really slow weight resistance is the best way to increase lean body mass. This means interval training. Do some type of high intensity exercise for short bursts—running, biking, treadmill, rowing, elliptical—about 30 seconds as fast and hard as you can. Then slow down for 60-90 seconds. And repeat the cycle 8-10 times. Do this three times per week and you will burn fat and increase lean body mass.

Once a week, go for a long slow aerobic activity—hike, bike, run, swim. Be sure to stretch after each exercise session and always warm up well. As you get older, you lose flexibility, so warming up for at least ten minutes and cooling down with adequate stretching will prevent injury. Go slow, if you are a former couch potato.

At least once weekly, lift heavy weights really, really slow. Strive for a contraction phase of 40-60 seconds and a release phase of double the time (80-120 seconds). Do just one exercise per body part, and you will increase your muscle strength and endurance significantly. Be sure to get professional help at the gym before tackling heavy weights, so you don’t hurt yourself. And of course, warm up first!

At least once weekly, take a day off. This allows your muscles to repair themselves. You will notice results faster with less injuries, if you give your body a weekly break. Take a relaxing stroll with a loved one, walk the dog, do some light gardening—just no intense exercise.


3. Get Enough Sunshine

Vitamin D is the sunshine vitamin. It’s a pro-hormone that allows your steroid hormones to get into the cells. You need at least 15-20 minutes of sunbathing (80% of your skin exposed without sunscreen) to make enough Vitamin D for your daily needs. If your serum levels are low, you may need to supplement with a triglyceride based Vitamin D to optimize your levels. Studies have shown that those populations with the longest longevity average 50 ng/dl of 25OH Vitamin D in their blood.


4. Consume Enough Zinc

Zinc is a mineral that is important for testosterone production. Too much zinc can dangerously lower copper levels, so it is best to get zinc from your diet, rather than supplementation. Zinc is found in meats and fish, raw milk, raw cheese, beans, and yogurt or kefir made from raw milk. Be sure to eat organic grass fed meats and diary products as conventional farming methods rely heavily on chemical fertilizers and pesticides which rob the soil of nutrients like zinc.


5. Eat Enough Healthy Fat

Testosterone is a steroid hormone which means it’s made from cholesterol. As your testosterone levels drop, your cholesterol levels rise specifically LDL cholesterol (the large particle type). You need to eat fat to make testosterone. Be sure to get at least 30% of your calories from fat. And one third of those fat calories should come from saturated fats. Saturated fats help create cells membranes allowing hormones to get into the cells through receptor sites.

Healthy fats include: olives and olive oil, coconut oil, avocado, nuts, seeds, meat, poultry, fish, diary products, and eggs. Fried foods do not count as healthy fats. In fact, high heat adulterates fat and should be avoided.


6. Get Enough Protein

Protein is made up of amino acids which are the basic building blocks of all your tissues. Branched chain amino acids (BCAA) like leucine, isoleucine and valine are needed to build muscle and connective tissue like tendons and ligaments. Whey protein is rich in BCAAs and a safer alternative to using individual amino acid supplements. Animal proteins are the best source of BCAAs, but legumes are a good alternative.
You should be eating 0.5-0.75gm of protein per pound of lean body mass. Your lean body mass can be calculated by subtracting your body fat in pounds from your body weight. For instance if you weigh 200# and you have 15% body fat (or 30# of body fat) your lean body mass (LBM) is 170#. Which means you need at least 85 grams of protein daily to maintain your lean body mass. A 4 oz chicken breast has about 28gm of protein.


7. Reduce Stress

Stress in any form creates a fight or flight reaction. Your adrenals do not know the difference between a tiger chasing you and your worry over a late bill. The reaction is the same—adrenaline surges to get you out of danger, followed by cortisol released to fuel the fight or flight. If you were really running away from a tiger, the stored sugar released by your cortisol surge would fuel your flight. If not, you get to store it as body fat!
Cortisol blocks the effect of testosterone in the body. While testosterone is an anabolic hormone (builds tissue), cortisol is a catabolic hormone (breaks down tissue).

Meditation is a great way to reduce stress. Learning relaxation skills like deep breathing and visualization can help reduce stress. Most stress responses are learned. Seek professional help from a licensed therapist to teach you how to be less reactive to your stressors. Chronic stress is the biggest hormone challenger which will age you rapidly.


8. Balance Your Hypothalamus

Most hormonally challenged men have been testosterone deficient and cortisol driven for so long, their hypothalamic-pituitary axis is disturbed. In the center of your brain, the hypothalamus orchestrates your hormonal response, all of your hormones. The hypothalamus perceives your world through your senses and all the hormones you produce via the bloodstream. It then tells the pituitary what hormones to stimulate according to what is most necessary for survival. If you do not correct hypothalamic imbalance, you will need hormone supplementation for life.

I created Genesis Gold® to help balance out the entire symphony of hormones and optimize hypothalamic response. Plus the whole food phytonutrients help your body metabolize and detoxify your hormones safely. Many of my male patients have been able to achieve optimal testosterone levels by taking Genesis Gold® and following the healthy lifestyle habits suggested above.

Keep Hormones in Harmony with Genesis Gold

Read more about how Genesis Gold® can help you achieve your optimal state of wellness 

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.

Best Natural Ways To Increase Testosterone Level In Men Safely

Testosterone helps males with deep voice. Hypogonadism in males is caused due to several factors like growing age, trauma, surgery, radiation, medicine abuse, injury to testicles, smoking, excessive self-pleasure, abnormal functioning of pituitary glands and alcohol intake. Increased levels of testosterone are required for strong bones and increased sperm count. It is also necessary for enhanced sex drive, maturation of genitals, fertility and healthy growth of hair.

Testosterone is developed with the help of cholesterol. Sex hormones are produced in the testis of males through stimulating pituitary glands. Small quantity of this is also produced in adrenal glands. Reduced levels of testosterone results in health disorders like low sperm count, hot flashes, increased body fat, reduced vitality, physical weakness, osteoporosis, cardiovascular problems, muscle pain, reduced muscle mass and reduced motivation. Men are advised to choose the best natural ways to increase testosterone level and overcome health disorders.

Musli Kaunch capsules offer the best natural ways to increase testosterone levels. Its key ingredients are kaunch, safed musli, musli sya and semal musli. All these herbs are blended right ratio and processed again in the decoction of ashwagandha, gokhru, musli sya and bala.

Regular use of this herbal capsule improves testosterone naturally. Enhanced levels of testosterone increase blood supply to reproductive organs. Enhanced supply of blood causes harder and fuller erection to penetrate deeper into her and enjoy intense orgasm. It increases semen load and quality sperms to enjoy intense sexual pleasure and cure male infertility. You can naturally impregnate her and become a father.

It offers effective treatment for fatigue, premature ejaculation and erectile dysfunction. To cure all of the sexual disorders, you are advised to consume this herbal capsule two times daily with milk or plain water.

You can buy Musli Kaunch herbal supplements, which are the natural ways to increase testosterone level, from reputed online stores in the denomination of 216, 144, 72 and 288 capsules. You can place order for these herbal pills from the comfort of home or office using credit card. You can also enjoy discounts on online purchase apart from free shipping.

You are advised to prevent intake of alcohol. You are advised to wear loose undergarments to provide more oxygen to your reproductive organs. You should also reduce smoking. You are advised to reduce exposure to heat. You should stop sauna bath. You are advised bath using cold water. It relieves you from stress.

You are advised to massage the male organ using herbal oils to increase length and girth of the male organ naturally. Regular massage of the male organ using this herbal oil repairs damaged nerves and tissues in male organ. It also boosts testosterone naturally. It improves sensation in genitals and boost libido.  You can control PE and semen leakage through strengthened nerves and tissues. This herbal oil is available in the denomination of 15 ml bottles at online stores.

You are advised to use these two natural testosterone booster pills daily to improve endurance, stamina, energy and vitality. It helps to last longer in bed and offer her memorable sexual pleasure.

Enhanced testosterone also improves physical endurance to excel in sports and athletics. You are also advised to consume bananas, avocado, pineapple, blueberries, eggs and fish regularly.

101 ways to naturally increase testosterone pdf

Ryan Magin has written a great new PDF format book called 101 Ways To Increase Testosterone Naturally.

Subjects covered include:

• The best fruit and veg to boost your natural testosterone
• Best types of protein
• Are grains really that bad?
• 15 safe supplement options
• Alcohol and testosterone
• Are household items killing your testosterone?
• Does excess sugar affect testosterone?
• Sleep and testosterone
• Which workouts can naturally boost your testosterone
• Plus lots more

As you can see, if you are looking for a way to boost testosterone then there are tons of options here.

This is especially important if you are 30 or over, since you lose around 3% testosterone every year after you hit 30.

It's delivered electronically as a PDF file, so you don't need to wait for a paper copy to arrive.

Ready to get your natural levels of testosterone shooting upwards?

Simple Ways to Naturally Increase Testosterone Levels

Simple Ways to Naturally Increase Testosterone Levels
By Jacob Paul Johnson
Learning how to increase testosterone levels naturally can be a turning point in the life of any man.
As us men age, we tend to become more prone to gaining fat, balding, and even erectile dysfunction in many cases.
These are all related to a decrease in testosterone. This is something that eventually happens to everyone, so don't worry too much.
Instead, you should be trying to find ways to boost your testosterone levels naturally in order to keep a healthy balance, and live a healthy and happy life.
There are many misconceptions about testosterone; let me address one of the main ones:
In order to increase testosterone, you must take steroids or go through Testosterone Replacement Therapy (or TRT). This is a very common misconception among men with low testosterone levels.
This is the easy way out. Will these methods work?
Absolutely. Are they the best way to increase testosterone while maintaining a healthy lifestyle? Absolutely... not! The side effects of these methods could leave you with more frustration than you had before you started using these methods.

The best way to increase testosterone and stay healthy is to do it naturally. There is no need to inject yourself with testosterone (unless you have a serious medical condition, in which case, consult a doctor).
I am going to explain two methods I used to increase testosterone naturally to levels that I had not experienced since I was in my early twenties.
1) One of the ways I improved testosterone levels naturally is through heavy weight lifting. Going to the gym and lifting heavy weights is a great way to naturally increase testosterone levels and build muscle and strength at the same time.
This is a win-win situation for everyone. The key is to focus on compound exercises such as squats, dead lifts, bench press, and military press. These exercises recruit the most muscle fibers, and as a result, can naturally increase testosterone levels.
2) The other way I naturally increased my testosterone levels is through a complete diet makeover. This may seem like a daunting task and very tough to accomplish at first, but with a little determination, you can make it happen.
The key is to stop eating and drinking processed foods and beverages. These foods, such as chips, soda, cookies, and even processed meat and diary, contain chemicals that can raise your estrogen levels and consequently decrease testosterone levels.
I hope that these simple tips were helpful, and that you start your journey to naturally increasing testosterone and living a better life today!
I was once in your position, struggling with low testosterone. I didn't know what to do.
Until I found the program that changed my life. My body fat decreased, muscle mass increased, and my overall quality of life improved.

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 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.

The Best Ways To Boost Your Testosterone

 

 1  EAT FAT, BOOST TESTOSTERONE

    Often thought as a "physique destroyer", dietary fat is actually one of the most critical players when it comes to optimizing natural testosterone production. Long gone are the days in which we associate fat with heart disease and elevated cholesterol levels; it's now recognized as a sure way to increase testosterone levels. In fact, a study published in the "Journal of Applied Physiology" found that diets with higher amounts of monounsaturated and saturated fats have been shown to increase testosterone levels.1

In another study, men who switched from a high-fat diet (13 percent saturated fat) to a low-fat diet (5 percent saturated fat) experienced significantly lower testosterone production rates, and lower circulating androgen levels.2

"Keep in mind that when it comes to dietary fat, it's not just the amount of fat you eat, but also the type of fat," says Don Gauvreau, MSc, co-founder PharmaFreak .

EXAMPLES OF QUALITY MONOUNSATURATED FATS:

Olive oil, almonds, avocados, peanut butter

EXAMPLES OF QUALITY SATURATED FATS:

Red meat, coconut oil, egg yolks, dark chocolate, cheese

2  DON'T AVOID CHOLESTEROL

Testosterone is derived from cholesterol, so it should come as no surprise that if your diet is lacking in cholesterol, you're also more than likely shortchanging yourself when it comes to the muscle-building hormone. Previous research has demonstrated a strong relationship between HDL cholesterol levels and free testosterone levels.3 Keep in mind that the majority of testosterone in your body is bound to proteins, but only the unattached, or free, testosterone is considered bioavailable and readily available for tissue uptake.

Furthermore, incorporating whole eggs into a moderately carbohydrate-restricted diet was shown to improve the lipoprotein profile (increased HDL cholesterol) and reduce insulin resistance in individuals with metabolic syndrome, a constellation of health issues that includes hypertension, abnormally high blood glucose, and other risk factors for heart disease.4

Top cholesterol-containing foods are typically the ones that are high in saturated fats. Some of your best choices are red meat, egg yolks, and seafood such as shrimp, squid, and lobster. Whole eggs are a staple in my diet—I eat three every morning!

3  CONSUME TEST-BOOSTING INGREDIENTS

TESTOFEN® (FENUGREEK EXTRACT)

Testofen®, a standardized extract of fenugreek, is thought http://www.bodybuilding.com/fun/7-smart-ways-to-boost-your-testosterone.htmlto support free testosterone levels, muscle mass, and sexual drive in men. While the research is still somewhat new in this area, a study out of Australia found that six weeks of supplementing with a formula containing Testofen® as a major ingredient showed statistically significant increases in performance, sexual function, and satisfaction in healthy adult males.5

 

ZINC

Zinc is an essential mineral that plays a critical role in testosterone production. Mild zinc deficiency, commonplace among men and women in the United States, has been associated with suppressed testosterone concentrations. A notable study out of Wayne State University in Indiana found that older men who had a mild zinc deficiency significantly increased their testosterone from 8.3 to 16.0 nmol/L—a 93 percent increase!—following six months of zinc supplementation. Researchers of the study concluded that zinc may play an important role in modulating serum testosterone levels in normal healthy men.6

D-aspartic acid (DAA) is an amino acid present in neuroendocrine tissues and is believed to impact hormone levels by increasing the activity of testosterone production. In one human study, 23 men were given a daily dose of 3,120 mg of DAA for 12 days, whereas another group was given a placebo. After just 12 days, the subjects supplementing with DAA experienced an increase in testosterone by an average of 42 percent and luteinizing hormone (LH) by an average of 33 percent. The results of this study show that DAA may have a key role in the regulation of the release and synthesis of LH and testosterone in humans.7

VITAMIN D

Vitamin D is arguably the most important vitamin when it comes to testosterone. A study published in the "Journal of Clinical Endocrinology" examined the relationship between vitamin D supplementation and testosterone levels in men. The authors found that participants with higher levels of vitamin D had significantly higher levels of free testosterone compared to those with insufficient levels of vitamin D.8 Based on these study results, it appears vitamin D has a strong relationship with testosterone levels.

DIINDOLYLMETHANE (DIM)

 

Diindolylmethane (DIM) is a component of indole-3-carbinol and formed during the digestion of vegetables such as broccoli and cauliflower. Research suggests that DIM can help support a healthy balance of the sex hormones estrogen and testosterone in the body. It does this by converting potent forms of estrogen into less potent forms, reducing the overall effects of estrogen in the body.9 The end result is a more balanced hormonal environment for healthy testosterone production!

4   FAVOR MULTIJOINT FREE-WEIGHT MOVEMENTS

Just as your diet has a major influence on testosterone levels, so does how you train. Research has proven time and time again that high-intensity weight training (choosing weights so that you reach muscle failure by 10 reps) can stimulate increases in testosterone secretion. However, you must also choose the right exercises and the right tools of the trade if you want to take full advantage of this T-boost. Essentially, the more muscle mass you stimulate, the more testosterone you'll secrete. A recent study conducted on trained subjects showed that squats stimulated a greater testosterone response when compared to leg presses.10 Stick with multijoint exercises like squats, bench presses, and deadlifts—as they are prime examples of the kinds of compound lifts that'll help significantly jack up your testosterone levels! Since machines better isolate a muscle you're working (less stabilizer activity), they're not as good a choice compared to free weights.

Ways To Boost Testosterone

Testosterone is not responsible for libido alone. Especially for women, desire stems from a much more complicated set of hormonal and emotional interactions. But for men, while testosterone is not the whole story, it does play a leading role and the modern lifestyle may be your T’s worst enemy.

There is a new syndrome called Irritable Male Syndrome, or IMS, that's due to testosterone deficiency. It goes beyond low libido, and includes emotional withdrawal, lack of motivation, aggression, personality changes, and anxiety. It can also present as self-destructive behaviors like gambling, alcoholism and workaholism.

If this sounds like you or your man, you're not alone. Low testosterone affects at least 13.8 million men, with a significant number of those being men in their 30s.

The impact of low T is not just low sex drive or even mood issues. Testosterone deficiency leads to higher rates of cardiovascular disease, type 2 diabetes, and bone fractures, projected to cost upward of $500 billion in the US in the next 20 years.

Low testosterone also increases a man’s chance of death. One study tracked 800 men for 50 years and showed that the group with the lowest testosterone levels had a 33% greater chance of death from all causes than the group with the highest testosterone levels. And another study showed that men with testosterone deficiency had 88% higher mortality levels than men with normal testosterone.

So how do you know where you stand when it comes to T? If you're a man experiencing IMS symptoms, or noticing weight gain, fatigue, muscle loss, male pattern baldness, or changes in libido, get tested by a functional medicine doctor who can help you address the root cause of the problem.

While hormone replacement is an option for some, men who take the following seven steps are often able to rehab their testosterone, their sex drive, and the many other symptoms of T deficiency that go along with it.

1. Stay trim.

Belly fat and obesity are testosterone killers. One study showed that obese teen boys have up to 50% less testosterone than their non-obese peers. One reason for this may be that fat cells contain more aromatase, an enzyme that converts testosterone to estrogen.

Unfortunately, obesity and low testosterone reinforce each other, leading to a spiral of weight gain and hormone imbalance in men. The good news is that reversing the spiral is mutually reinforcing as well.

2. Get eight hours of sleep.

One study showed that after only one week of just five hours of sleep nightly, testosterone levels dropped 10-15%. While surviving on only a few hours may sound macho to some, it’s actually eroding your most important male hormone.

3. Avoid toxins that harm the testicles.

Phthalates and parabens in personal care products like lotions and shaving creams, and BPA in plastic bottles and on store receipts, are anti-androgens, meaning they disrupt the production and function of multiple hormones including testosterone.

So, green your bathroom cabinet, use stainless-steel reusable water bottles, and say no thanks to receipts at stores to avoid these chemicals.

4. Relax like a pro.

Stress is a major driver of low T. Ultimately your adrenal hormones, thyroid hormones and sex hormones are all interconnected in a beautiful but complicated dance.

A stress-driven phenomenon called “cortisol steal” can lead to a hormone imbalance where the production of testosterone is decreased in favor of cortisol. Stress also increases the production of aromatase and 5-alpha-reductase, two enzymes that break down testosterone.

If you relax and breathe, meditate, do yoga or otherwise boost your parasympathetic nervous system, even for just 10 minutes a day, you give your hormone system a chance to reboot and rebalance, lowering cortisol and increasing testosterone.

5. Avoid statins and eat more fish oil.

Not only do statin drugs negatively impact mitochondria, the energy powerhouses of your metabolism, they have been shown to lower free and total testosterone. This is most likely because cholesterol is the building block of all of your steroid hormones: cholesterol becomes DHEA, which in turn becomes testosterone.

Eating more fish oil will lower inflammation (inflammation lowers testosterone) and will also support the production of healthy cholesterol, the ultimate building block for T. As a bonus, fish oil also lowers sex-hormone binding globulin, the school bus-like protein that ferries testosterone around the body, so that more testosterone is free and available.

6. Take your vitamins seriously.

Vitamins A and E, and minerals zinc and selenium are like fertilizer for androgen production and testicular function. While in the developed world we may eat a lot of food, most of it is low or totally missing these important micronutrients.

Supplements are one targeted way to get more of these critical nutrients, or, eat more shellfish for zinc and selenium, carrots and kale for vitamin A, and almonds and sunflower seeds for vitamin E.

7. Get some sun!

The male reproductive tract is a target for vitamin D, and vitamin D supplementation has been shown to increase total testosterone, bioavailable testosterone and free testosterone. We have an epidemic of vitamin D deficiency in the U.S. If you aren't sure of your level, get tested, and in addition to supplements, be sure to get your 15 minutes of direct sunshine a day.

Source : http://www.mindbodygreen.com/0-15098/7-ways-to-boost-testosterone-sex-drive-naturally.html

1.   Lose Weight

If you're overweight, shedding the excess pounds may increase your testosterone levels, according to research presented at the Endocrine Society's 2012 meeting. Overweight men are more likely to have low testosterone levels to begin with, so this is an important trick to increase your body's testosterone production when you need it most.

If you are serious about losing weight, you have got to strictly limit the amount of processed sugar in your diet, as evidence is mounting that excess sugar, and fructose in particular, is the primary driving factor in the obesity epidemic. So cutting soda from your diet is essential, as is limiting fructose found in processed foods, fruit juice, excessive fruit and so-called "healthy" sweeteners like agave.

Ideally you should keep your total fructose consumption below 25 grams 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 eliminating or severely limiting fructose, it will be vital to eliminate all grains and milk (even raw) in your diet. Milk has a sugar called lactose, which has been shown to increase insulin resistance so it will be wise to avoid it if you are seeking to lose weight.

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.

As you cut these dietary troublemakers from your meals, you need to replace them with healthy substitutes like vegetables and healthy fats (including natural saturated fats!). Your body prefers the carbohydrates in micronutrient-dense vegetables rather than grains and sugars because it slows the conversion to simple sugars like glucose, and decreases your insulin level. When you cut grains and sugar from your meals, you typically will need to radically increase the amount of vegetables you eat, as well as make sure you are also consuming protein and healthy fats regularly.

I've detailed a step-by-step guide to this type of healthy eating program in my comprehensive 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 exercises, such as my Peak Fitness Program, two to three times per week, combined with a comprehensive fitness plan, is important too, and has an additional benefit as well (see below)!

2.   High-Intensity Exercise like Peak Fitness (Especially Combined with Intermittent Fasting)

Both intermittent fasting and short intense exercise have been shown to boost testosterone.

Short intense exercise has a proven positive effect on increasing testosterone levels and preventing its decline.

That's unlike aerobics or prolonged moderate exercise, which have shown to have negative or no effect on testosterone levels.

Intermittent fasting boosts testosterone by increasing the expression of satiety hormones including insulin, leptin, adiponectin, glucagon-like peptide-1 (GLP-1), colecystokinin (CKK) and melanocortins, all of which are known to potentiate healthy testosterone actions, increase libido and prevent age-related testosterone decline.

Having a whey protein meal after exercise can further enhance the satiety/testosterone-boosting impact (hunger hormones cause the opposite effect on your testosterone and libido). Here's a summary of what a typical high-intensity Peak Fitness routine might look like:

• Warm up for three minutes
• Exercise as hard and fast as you can for 30 seconds. You should feel like you couldn't possibly go on another few seconds
• Recover at a slow to moderate pace for 90 seconds
• Repeat the high intensity exercise and recovery 7 more times

As you can see, the entire workout is only 20 minutes. Twenty minutes! That really is a beautiful thing. And within those 20 minutes, 75 percent of that time is warming up, recovering or cooling down. You're really only working out intensely for four minutes. It's hard to believe if you have never done this that you can actually get that much benefit from four minutes of exercise. That's all it is.

Keep in mind that you can use virtually any type of equipment you want for this – an elliptical machine, a treadmill, swimming, even sprinting outdoors (although you will need to do this very carefully to avoid injury) -- as long as you're pushing yourself as hard as you can for 30 seconds. But do be sure to stretch properly and start slowly to avoid injury. Start with two or three repetitions and work your way up, don't expect to do all eight repetitions the first time you try this, especially if you are out of shape.

You can find more information about this in an article previously written on intermittent fasting.

3.   Consume Plenty of Zinc

The mineral zinc is important for testosterone production, and supplementing your diet for as little as six weeks has been shown to cause a marked improvement in testosterone among men with low levels.1 Likewise, research has shown that restricting dietary sources of zinc leads to a significant decrease in testosterone, while zinc supplementation increases it2 -- and even protects men from exercised-induced reductions in testosterone levels.3

It's estimated that up to 45 percent of adults over the age of 60 may have lower than recommended zinc intakes; even when dietary supplements were added in, an estimated 20-25 percent of older adults still had inadequate zinc intakes, according to a National Health and Nutrition Examination Survey.4

Your diet is the best source of zinc; along with protein-rich foods like meats and fish, other good dietary sources of zinc include raw milk, raw cheese, beans, and yogurt or kefir made from raw milk. It can be difficult to obtain enough dietary zinc if you're a vegetarian, and also for meat-eaters as well, largely because of conventional farming methods that rely heavily on chemical fertilizers and pesticides. These chemicals deplete the soil of nutrients ... nutrients like zinc that must be absorbed by plants in order to be passed on to you.

In many cases, you may further deplete the nutrients in your food by the way you prepare it. For most food, cooking it will drastically reduce its levels of nutrients like zinc … particularly over-cooking, which many people do.

If you decide to use a zinc supplement, stick to a dosage of less than 40 mg a day, as this is the recommended adult upper limit. Taking too much zinc can interfere with your body's ability to absorb other minerals, especially copper, and may cause nausea as a side effect.

4.   Strength Training

In addition to Peak Fitness, strength training is also known to boost testosterone levels, provided you are doing so intensely enough. When strength training to boost testosterone, you'll want to increase the weight and lower your number of reps, and then focus on exercises that work a large number of muscles, such as dead lifts or squats.

You can "turbo-charge" your weight training by going slower. By slowing down your movement, you're actually turning it into a high-intensity exercise. Super Slow movement allows your muscle, at the microscopic level, to access the maximum number of cross-bridges between the protein filaments that produce movement in the muscle.

5.   Optimize Your Vitamin D Levels

Vitamin D, a steroid hormone, is essential for the healthy development of the nucleus of the sperm cell, and helps maintain semen quality and sperm count. Vitamin D also increases levels of testosterone, which may boost libido. In one study, overweight men who were given vitamin D supplements had a significant increase in testosterone levels after one year.5

Vitamin D deficiency is currently at epidemic proportions in the United States and many other regions around the world, largely because people do not spend enough time in the sun to facilitate this important process of vitamin D production.

So the first step to ensuring you are receiving all the benefits of vitamin D is to find out what your levels are using a 25(OH)D test, also called 25-hydroxyvitamin D.

A few years back, the recommended level was between 40 to 60 nanograms per milliliter (ng/ml), but more recently the optimal vitamin D level has been raised to 50-70 ng/ml.

To get your levels into the healthy range, sun exposure is the BEST way to optimize your vitamin D levels; exposing a large amount of your skin until it turns the lightest shade of pink, as near to solar noon as possible, is typically necessary to achieve adequate vitamin D production. If sun exposure is not an option, a safe tanning bed (with electronic ballasts rather than magnetic ballasts, to avoid unnecessary exposure to EMF fields) can be used.

As a last resort, a vitamin D3 supplement can be taken orally, but research suggests the average adult needs to take 8,000 IU's of vitamin D per day in order to elevate their levels above 40 ng/ml, which is the absolute minimum for disease prevention.

6.   Reduce Stress

When you're under a lot of stress, your body releases high levels of the stress hormone cortisol. This hormone actuallyblocks the effects of testosterone,6 presumably because, from a biological standpoint, testosterone-associated behaviors (mating, competing, aggression) may have lowered your chances of survival in an emergency (hence, the "fight or flight" response is dominant, courtesy of cortisol).

In the modern world, chronic stress, and subsequently elevated levels of cortisol, could mean that testosterone's effects are blocked in the long term, which is what you want to avoid.

My favorite overall tool to manage stress is EFT (Emotional Freedom Technique), which is like acupuncture without the needles. It's a handy, free tool for unloading emotional baggage quickly and painlessly, and so easy that even children can learn it. Other common stress-reduction tools with a high success rate include prayer, meditation, laughter and yoga, for example. Learning relaxation skills, such as deep breathing and positive visualization, which is the "language" of the subconscious.

When you create a visual image of how you'd like to feel, your subconscious will understand and begin to help you by making the needed biochemical and neurological changes.

7.   Limit or Eliminate Sugar from Your Diet

Testosterone levels decrease after you eat sugar, which is likely because the sugar leads to a high insulin level, another factor leading to low testosterone.7

Based on USDA estimates, the average American consumes 12 teaspoons of sugar a day, which equates to about TWO TONS of sugar during a lifetime.

Why we eat this much sugar is not difficult to understand -- it tastes good, and it gives us pleasure by triggering an innate process in your brain via dopamine and opioid signals.

What it is doing to us on both a physical and emotional level is another story entirely, and most people stand to reap major improvements in their health by cutting back on, or eliminating, sugar altogether from their diets. Remember foods that contain added sugar and fructose, as well as grains like bread and pasta, should all be limited.

If you're struggling with sugar addiction and having trouble dealing with cravings, I highly recommend trying an energy psychology technique called Turbo Tapping, which has helped many "soda addicts" kick their sweet habit, and it should work for any type of sweet craving you may have.

8.   Eat Healthy Fats

By healthy, this means not only mon- and polyunsaturated fats, like that found in avocadoes and nuts, but alsosaturated, 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.8

My personal diet is about 60-70 percent healthy fat, and other experts agree that the ideal diet includes somewhere between 50-70 percent fat.

It's important to understand that your body requires saturated fats from animal and vegetable sources (such as meat, dairy, certain oils, and tropical plants like coconut) for optimal functioning, and if you neglect this important food group in favor of sugar, grains and other starchy carbs, your health and weight are almost guaranteed to suffer. Examples of healthy fats you can eat more of to give your testosterone levels a boost include:

Olives and Olive oil	Coconuts and coconut oil	Butter made from raw grass-fed organic milk
Raw nuts, such as, almonds or pecans	Organic pastured egg yolks	Avocados
Grass-fed meats	Palm oil	Unheated organic nut oils

9.   Boost Your Intake of Branch Chain Amino Acids (BCAA) from Foods Like Whey Protein

Research suggests that BCAAs result in higher testosterone levels, particularly when taken along with resistance training.9 While BCAAs are available in supplement form, you'll find the highest concentrations of BCAAs like leucine in dairy products – especially quality cheeses and whey protein.

Even when getting leucine from your natural food supply, it's often wasted or used as a building block instead of an anabolic agent. So to create the correct anabolic environment, you need to boost leucine consumption way beyondmere maintenance levels.

That said, keep in mind that using leucine as a free form amino acid can be highly counterproductive as when free form amino acids are artificially administrated, they rapidly enter your circulation while disrupting insulin function, and impairing your body's glycemic control. Food-based leucine is really the ideal form that can benefit your muscles without side effects.

How to Increase Testerone Levels

Low testosterone levels in your bloodstream can lead to bone and muscle loss, obesity, impotence and even heart attacks. If you suffer from testosterone levels of less than 350 nanograms per deciliter, speak to a physician or nutritionist about finding ways to boost your body's testosterone. Fortunately, there are several lifestyle changes you can make to increase your testosterone levels naturally.

Instructions

Diet

1Stay away from high-protein, low-fat diets. According to a Penn State study by Thomas Incledon of Human Performance Specialists in Plantation, Fla., (see Reference 1), eating a high-protein diet can significantly lower the amount of testosterone that your body produces, so make your protein consumption no more than 16 percent of your total dietary caloric intake each day.
2Eat nuts and other foods high in monounsaturated fats. These foods might increase testosterone levels, according to Incedon's research. Eat a diet that contains at least 30 percent fat every day.
3Eat several meals throughout the day. In order to create testosterone, your body needs a regular supply of calories, so don't skip meals or allow yourself to go hungry when you are trying to boost your testosterone.

Healthy Habits

Testosterone - Ways To Increase Testosterone Naturally

Diposkan oleh AmiNatural di 21.21

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.

Three Surefire Ways to Naturally Increase Your Growth Hormone Pro

Two powerful anabolic growth hormone stimulating supplements mentioned in this article: 

Pure glutamine – Inexpensive and powerfully anabolic.

Melatonin – Profoundly effective growth hormone stimulator.

We all know that anabolic hormones are the key to building a large, muscular physique.  Theandrogen testosterone is widely believed to be the most powerful hormone for building muscle and shredding fat.  The fact is adequate levels of human growth hormone, also called HGH or simply GH, are critical in building lean muscle mass, gaining strength and improving physical performance.  

People who suffer from a growth hormone deficiency can suffer the following symptoms:

•          Stagnated muscle growth or loss of muscle mass

•          Difficulty losing fat or gaining fat weight

•          Loss of muscular strength and stamina

•          Reduced libido

While a small percentage of the population suffers from clinical human growth hormone deficiency, bodybuilders and fitness enthusiasts are well advised to perform a personal analysis of body composition, athletic performance and feelings of well being to determine if a growth hormone deficiency exists.    The only reliable way to know for certain that you have low levels of growth hormone is through a doctor ordered fasting blood test.  After careful review of the findings and a diagnosis of HGH deficiency, costly medications may be required to restore healthy HGH levels. 

The most-cost effective way to naturally increase your growth hormone production without having to resort to unlawful, dangerous black market human growth hormone is to employ simple lifestyle modification techniques. 

Below are three surefire ways to naturally increase your growth hormone production and experience immediate improvements in muscle size, strength and body composition.

Exercise Intensely

This doesn’t necessarily mean that you have to lift maximal weights to failure to achieve a productive growth hormone response.  In fact studies have suggested that the best way to increase growth hormone production is through continuous tension resistance training. Performing continuous tension compound movements through a full range of motion will stimulate a lactic acid response within the muscles.  This causes extreme discomfort in the muscle group that is being stressed; but it is an incredibly important step in the production of human growth hormone. 

Proper Supplementation

If you’re like most other bodybuilders, strength athletes and fitness enthusiasts, the amount of supplement (mis)information that floats around the Internet and within gyms and health clubs can make your head spin.  In reality very few supplements actually live up to the hype of increasing levels of anabolic hormones like testosterone and growth hormone. 

There are, however, two very inexpensive yet highly effective nutritional supplements that have been proven time and time again to have a profound impact on human growth hormone production.  One of these you may not have ever considered and is so common and inexpensive that you may walk past it in the vitamin section of your grocery store. 

Glutamine

Glutamine is a conditionally essential amino acid and the most abundant amino acid in the muscular system.  One of the reasons whey protein is so effective at building muscle mass and enhancing recovery is that it naturally contains glutamine.    Supplementing with pure glutamine will ensure that adequate amounts of the amino acid are present in the blood at all times to volumize muscle cells, enhance exercise recovery, build muscle and create a powerful anabolic response by naturally boosting growth hormone production.

Melatonin

Melatonin is a hormone that is released to induce sleep.  During deep sleep, especially at the onset of deep sleep, a significant amount of growth hormone is released into the blood.    It is quickly converted to theanabolic hormone insulin-like growth factor-1, or IGF-1.  This hormone is responsible for stimulating protein synthesis (muscle building), breaking down body fat and a host of other anabolic functions. 

Melatonin has been shown to drastically increase human growth hormone production when taken orally.  The growth hormone response is so profound that many high-caliber athletes use it to improve their athletic performance and enhance their recovery.  In fact the United States is one of the only countries in the world that allows melatonin to be sold over the counter without a prescription. 

Sleep

The recommendation to improve the duration and frequency of your sleep goes hand-in-hand with the recommendation to supplement with melatonin.  As discussed above, growth hormone is produced and released into the bloodstream in abundance during sleep.  Increasing your total sleep time to seven to nine hours per night with a thirty minute daytime nap will give your body ample opportunity to release sufficient quantities of HGH for muscle building and fat loss. 

If you have problems sleeping due to a restless mind, excessive stimulant intake or stress, melatonin will certainly help you get the sleep you need. It is quite possibly the most effective anabolic supplement you can take to naturally produce growth hormone. 

Don’t Buy Expensive Supplements

A word of caution:  don’t be lured into spending a ton of money on fancy expensive supplements that claim to be the best at increasing testosterone or growth hormone levels.  The best supplements to increase growth hormone are also the least expensive. 

Pure glutamine powder – Extremely inexpensive and a powerful human growth hormone stimulator, muscle cell volumizer and muscle builder.

Get pure glutamine here.

Melatonin – Very inexpensive and incredibly effective at promoting a significant growth hormone response and sound sleep.  It is available at just about any grocery store, pharmacy or supplement website. 

Get melatonin here.

Adherence to these three strategies will result in an immediate, noticeable improvement in muscle size, strength and body fat levels due to natural growth hormone production.  

11 tips to increase your testosterone level

Men are largely driven by the male sex hormone testosterone throughout their existence. The scope of your testosterone production and the level of your testosterone levels are indeed associated with include your:

• Libido (sex drive)
  
• Potency (erectile power)
• Sperm (production & quality)
• Muscles (growth, recovery and development)
• Hair (loss & Growth)
• Emotional mood (sad or excited)
• energy levels
• Fat Burning and Fat Storage
• Happiness & Wellbeing Experience
• In addition, testosterone is responsible for androgenic / male characteristics (eg low voice, body hair, heavy bones and penis). No wonder that "you increase testosterone" is the goal of many men ...

11 tips to increase testosterone ...

A relatively high concentration of testosterone in your blood -with a view above aspecten- better than a low testosterone level. Therefore, this 11 effective tips to increase your testosterone or at least to keep level ...

1. Testosterone Mirror tested at supposedly deficit

If you have a clue that you testosterone concentration or testosterone production is too low, then you should first get tested testosterone. If you testes and adrenal glands do not produce enough testosterone, then that fact visible in your blood. You can a testosterone blood test requests to your doctor. With a GP laboratory can decrease a tube of blood for a testosterone test.

So do not just swallow testosterone supplements and testosterone boosters. If your testosterone is too high, you can directly go aggressive behavior or even incur brain damage.

2. Strength training: the best way to increase your testosterone level

Strength training is the most effective and efficient way on their own to increase your testosterone level. Train your muscles preferably short and sweet (HIT = High Intensity Training). Put short sets with low reps, but give it all you've got. Use additionally a lot of weight and resistance; Prefer something almost too much then definitely too little.

Additionally, make sure that you're training the muscle groups and your biggest key groups (thigh muscles, back muscles and chest muscles) extra heavy tackles. Good exercises for increase testosterone levels include: bench press push-ups, pull, deadlifts, squats, lunges and leg presses. How often you do strength training, the greater your muscles become and the more you stimulate your natural testosterone production. So try 2 or 3 times a week to do intense strength.

Keep always listen to your body; do not do more than you can handle, because weight training is counterproductive. Additionally, make sure that there is always occupants a rest day between strength training days.

3. Avoid excess weight to keep your testosterone level by level

Being overweight causes your hormone levels plummet and hormone production, so do your testosterone level. With being overweight or obese is generally meant excessive fat. Keep your fat should be as low as possible. You can bring your body fat percentage down or keep using:

Cardio training (endurance) - Examples include running, swimming, cycling, jumping rope and cross training.
Reduce calorie intake - Do not eat too much; Never eat more calories than you expend through exercise.
Do cardio exclusively on non-weight training days. How cardio and strength training you do, the more calories you can consume.

4. Testosterone Spiegel increase thanks to a healthy lifestyle

The aging process causes decreases your testosterone levels; from your 25 E age your testosterone production begins to decline. By age you can not fight unfortunately. An unhealthy lifestyle -in which you eat bad, bad sleep and insufficient beweegt- but is also detrimental to your testosterone level. If you want to increase your testosterone, it is therefore advisable to live as healthy as possible . This implies:

Healthy, varied, balanced and sufficient food
Sugar -intake limit
daily exercise
caffeine limit
enough sleep
not smoking
alcohol limit
So if you choose too intertwined these factors in your lifestyle, chances are that it's mustache with your testosterone levels ...

5. Drink enough to raise your testosterone level

For all the processes within the body is (directly or indirectly) required water, as well as for the production of testosterone. If you want to increase your testosterone level, or to maintain, you have to drink enough water. Drink preferably tap water, mineral water, green tea and white tea. Especially do not drink sugary drinks or light-drinks with artificial sweeteners; and avoid alcohol and caffeine . Drinks containing alcohol, caffeine and sugar namely inhibit testosterone production; immediately or after a period of time.

Water cleanses your body. Moreover, a proper moisture balance ensures that your body can produce more testosterone during the morning peak.

6. Testosterone Spiegel increase by optimal insulin level

If the insulin level in your blood increases, the testosterone level drops. Therefore it is important for you to keep insulin low. Insulin is produced mainly by the pancreas when increasing your blood sugar (glucose). This happens mainly when you eat fast, and simple carbohydrates. Some examples of products that contain many of these bad carbohydrates are table sugar, candy, cookies, cakes, ice cream and soft drinks.

If you want to increase your testosterone levels, so it's important to keep your carbohydrate intake limit. Also complex carbohydrates (pasta, bread, rice, potatoes, cereals etc.) that you do not overeat because of your testosterone level. Eat relatively high in protein and low in carbohydrates ; Moreover eat always whole grain versions.

In addition, insulin is produced under the influence of mental and emotional stress. It is therefore advisable to avoid stress as much as possible!

7. Oily fish for optimal testosterone level

Testosterone is produced in the Leydig cells from cholesterol. It is therefore important to keep your
"good" HDL cholesterol and you "bad" LDL-cholesterol in balance. A good way to do this is to eat oily fish like salmon, tuna, mackerel, herring and sardines. Oily fish because it contains essential, polyunsaturated fatty acids that are good for your cholesterol and testosterone levels. Also, raw fish (including sushi and sashimi) and fish oil capsules can help increase your testosterone level.

Fish oil fatty acids also ensure that excessive testosterone is easily broken down into androsterone by the liver.

8. Zinc food for a higher testosterone levels!

The mineral zinc is essential for optimal testosterone metabolism. Enzymes zinc include use as a coenzyme to produce testosterone. If you want to increase your testosterone level, you need to eat but also foods rich in zinc. Some examples are:

Meat (beef, chicken and turkey)
Crustaceans and shellfish
Kernels and seeds (pumpkin seeds, hemp seeds and others)
Germs (wheat germ, mungboonkiemen etc.)
Nuts (almonds, Brazil nuts and others)
Edible Mushrooms (mushrooms and others)
A non-athlete can get by with 15 milligrams per day; Intensive strength athletes can use up to 100 milligrams per day. Such intakes are only achievable using zinc supplements.

If athletes per kilogram of body weight taking 3 milligrams of zinc, then there is after 4 weeks 40% more free testosterone in their blood. ( Source )

9. Limit consumption of soy and soy products

In itself there is nothing wrong with soy , but do not eat too much. Soy namely increases the production of female estrogen and decreases the production of male testosterone. ( Source )

Examples of soy products are soy beans, soy sauce, soy burgers, tofu, tempeh, edamame and ready-to-eat (marinated in soy sauce) seitan.

10. Good sleep and sleep = increase testosterone levels

Lack of sleep and poor sleep quality ensure that increases the production of the adrenal hormone cortisol. The more cortisol, the adrenal glands, the more they neglect the production of testosterone. Cortisol so at the expense of your testosterone level.

Avoid the production of cortisol by sleeping 7 to 8 hours per night. Try a week extra deep and extra long sleep to refuel spiritually and to avoid chronic sleep deprivation. Stress increases the production of cortisol; one more reason so to avoid stress ...

If you have a half hour before bedtime actively sexed, you increase your testosterone even more effective! Namely sex stimulates the production of endorphins and oxytocin and thus a higher natural testosterone production.

11. Increase your testosterone levels with testosterone boosters

A shortage of testosterone may testosterone supplements help. Be testosterone supplements on various websites either buy testosterone boosters or ready to increase your testosterone level. Testosterone supplements are available in the form of pills, capsules, creams, injections and patches. The best-known testosterone resources:

• AndroGel  ( cream )
• Testogel  (cream)
• Testim  (cream)
• Tostrex  (cream)
• Andro Patch  ( plaster )
• Intrinsa  (plaster)
• Livensa (plaster)
• Andriol ( capsule )
• Axiron ( spray )
• MDTS (spray)
• Nebido ( injection )
• Sustanon (injection)
• 
  

Natural Best Testosterone Booster

Posted by Muscle Building Workouts

If you want to know the best testosterone booster for bodybuilding or how to buy testosterone online or are wondering how to order testosterone online then make sure that you read the best testosterone booster reviews, all natural by the way.

The reason why i decided to offer reviews through this website is because i found that there was no place that could give me a birds eye view on the various muscle enhancing supplements that are available and how i could combine that with my body type to achieve the results that i desired. I went searching all over the internet just to look for the right programs and combinations that often left me confused.

That is why i saw the need to start this blog to journal and document my progress with various testosterone supplements that i have come across which have helped with my muscle building routine and what i think about them. I have also managed to negotiate with my suppliers to give each end every person that orders through this blog a bonus bottle and a free trial in some cases.

Therefore if you are wondering how to order testosterone online or have the following questions that i get asked a lot, then you are at the right place;

I want to buy testosterone?
How can i get testosterone?

So if you want to order it online, then make sure that you go through my review in the table above and see how to get a free bottle for every 2 bottles that you order. Testosterone is mainly secreted by the male testicles and female ovaries although in much smaller amounts for the females. It is the main male sex hormone and also a type of anabolic steroid. It is no secret that it is one of the key elements in the muscle building process in your body. It is a steroid hormone from the androgen group of hormones.

So What Is The Best Testosterone Booster?

Well from my analysis and experience, i choose Pro Testosterone as my best testosterone booster. Feel free to click through the link in the table above and order a Free trial to see how effective it is.

For those of you who want to learn a little bit more on how testosterone works and what it can do to boost your muscle gains, then make sure you read this whole article to the end.

Summary Of Additional Ways You Can Use To Increase Your Testosterone Levels

1. How to Increase Testosterone levels; there are some natural ways that you can use to increase your testosterone levels. Some of the ways include; reducing the amount of excess fat in your body, avoiding stressful situations, integrating squats in your work-out routine, consuming selected fatty foods, doing away with excessive alcohol consumption, boosting metabolism in your body by doing cardio exercises, getting a good amount of sleep per day, getting good exposure to sunlight, controlling your sexual activity and of course buying testosterone supplements.

2. Testosterone supplements; there are several testosterone supplements that you can take to boost your levels. I will be explaining a little bit more about them in just a little bit.

3. Best testosterone booster; The best testosterone booster that I would recommend right now is the Pro Testosterone (just google it buddy) or alternatively, there is another effective protein powder booster called Real Meal which i have also covered in my testosterone booster reviews in the table above.

4. Testosterone tablets; this is an option for the people who do not mind taking pills. It takes about 30 minutes for it to get into your bloodstream using this method.

5. Testosterone replacement therapy; this is a type of extreme type of boosting the levels of this hormone in your body. This type of intervention is recommended for people who suffer from acute levels of reduced muscle, bone mass and lack of proper hair growth. It is mostly done by older men because your testosterone levels depreciate with age.

6. Testosterone injections; this is a form of testosterone inducement in the body for those people who do not like taking tablets.

7. Testosterone cream; you can opt to apply cream if you are not a fan of tablets or injections. If you are looking for testosterone cream for sale, there are brands such as androgel. However, i would not advocate for it though because it has a lot of side effects which include things like bloating. If you are looking for testosterone cream for sale or testosterone cream for bodybuilding, then I recommend you check out the recommendation I made at the start of this article.

8. Testosterone enanthate; testosterone enanthate is a form of testosterone that lasts longer in your body and is usually dispensed by injections in your quadriceps or buttocks. If you decide to use this form of testosterone inducement then make sure that you do not withdraw from it at once or else you will get side effects like weakness in your muscles and fatigue because your body will stop producing its own testosterone. I advice that if you want to withdraw, you do it gradually.

9. Trenbolone enanthate; trenbolone enanthate is used mainly to increase appetite and muscle mass in livestock. However there are some body builders who use it because it has agents in it for burning fat and also increasing muscle mass very quickly. It also increases your sex drive, your strength and heart rate.

10. So I know that by now you are wondering where to buy trenbolone enanthate, right?

Well, it is illegal in the United States, United Kingdom and Australia. However, there is an alternative that is legal in America and the other countries that I have mentioned and has the same effect as trenbolone enanthate. It is called TRENOROL. It is a natural testosterone booster that will work to increase your testosterone levels so that your muscles grow and your sexual health is also enhanced. For every two bottles that you buy right now, you get one free. I don't know how long this promotion will last but you better take advantage of it while it lasts. If you buy this testosterone online, FREE Shipping is included if you live in the U.S or U.K. You can see how to get it in the table above.

There are also other people who are asking; Trenbolone enanthate 100 does it weaken bones?

The answer is pretty simple. Yes it does and that is why i have recommended a safer alternative for you. Give a try TRENOROL to boost your testosterone.