6 Ways to Naturally Boost Your Testosterone Production
Boosting testosterone levels is a hot subject these days.
So can you boost your testosterone naturally and safely?
The answer is, yes!
You can.
There are six easy, healthy ways, actually. If you incorporate all into your daily routine, you can notice quite a difference.
#1 Eat the Right Vegetables
Research has shown that vegetables rich in a substance known as indole-3-carbinol, or “I3C,” can positively alter estrogen metabolism in men .You can find it in cruciferous vegetables such as bok choy, broccoli, brussels sprouts, cabbage, cauliflower, kale, kohlrabi, mustard, rutabaga, and turnip. If you can work 1–2 servings of these types of veggies into your daily meal plan, it can help your hormones.
#2 Eat More Meat
Protein from meat is particularly helpful when you’re weightlifting. Studies clearly show that meats increase testosterone levels and lead to increased levels of muscle mass. “Meat” doesn’t only mean red meat, by the way. Fish, chicken, turkey, pork, buffalo, and so on all qualify as “meat” in this sense.
#3 Eat Enough Healthy Fats
Healthy fats, such as those found in meat, dairy, olive oil, avocados, flax seed oil, many nuts, and other foods, are actually an important component to overall health. Fats help your body absorbs the other nutrients that you give it, nourish the nervous system, help maintain cell structures, regulate hormone levels, and more.
It’s commonly believed that eating saturated fat, like the fats mainly in animal products such as meat, dairy products, and egg yolks., harms your health. Research is proving this claim to be untrue, however. In fact, recent research indicates the opposite may be true–that saturated fat may actually reduce your risk of heart disease.
The type of fat you want to avoid at all costs, however, is trans fat. Trans fat is a scientifically modified form of saturated fat that has been engineered to give foods longer shelf lives. This type of fat is bad news, and eating too much of it has been associated with various kinds of disease and complications. It has no nutritional value for the body and thus should be avoided altogether.
#4 Chill Out, Man
Reduce the stress in your life and your testosterone levels will rise. Your body reacts to stress by producing a hormone called “cortisol,” which is highly catabolic (leads to the breakdown of muscle and fat tissue), and which can interfere with testosterone production. Cortisol also increases the appetite and may promote the accumulation of belly fat, which can become a vicious cycle if daily stress levels are high.
So, try not to sweat the little annoyances so much, avoid overtraining, take some time for yourself every day to chill out, and avoid conflicts by trying to treat others the way you’d like to be treated, and you’ll not only be happier in life, but you’ll make better gains in the gym.
#5 Get Enough Sleep
Many people work long hours and cut down on their sleep to make extra time for themselves at night. While I totally understand this and have done it many times myself, it’s not a good habit to get into.
Research has shown that not sleeping enough reduces testosterone levels. Studies have also shown that sleep restriction makes losing weight harder, and causes you to lose more muscle while in a caloric restriction.So shoot for 7–9 hours of sleep per night.
#6 Have More Sex
having sex increases testosterone levels, so now you can tell your girl that it’s her duty to help preserve your health by putting out (haha).
Summary
These are six of the easiest, healthiest ways that you can increase your testosterone levels, and I recommend that you incorporate them all into your lifestyle. I did that a few years ago and have kept them in, and the differences in how I look and feel are night and day.
Do you already have some experience with any of these?
Want to say anything else?
Let me know in the comments below!
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