testost

5 ways to increase testosterone naturally part 1

testostTestosterone is what makes a man a man. It what makes you build muscle, have better sex, and it’ll enable you to lose fat easier. You cant practically have too much natural testosterone flowing. Testosterone makes a man take more risks, makes the mood of a man better (less depression) and makes a man go out there and do it! For women, it’ll do the same thing.

Without it, all the benefits that are conferred with naturally high levels of testosterone will be naught. Have a hard time losing fat? “Low testosterone by itself leads to increasing adiposity, creating a self-perpetuating cycle of metabolic complications” (1). So don’t you think it’s a good idea to seek out ways to increase your testosterone levels?

I am not, and never will advocate drug use for gaining unnatural amounts of testosterone. So with all that being said, here are 5 ways to increase testosterone naturally.

#1. LOSE THE FAT.

“Moderate obesity predominantly decreases total testosterone due to insulin resistance-associated reductions in sex hormone binding globulin. More severe obesity is additionally associated with reductions in free testosterone levels” (1). If your bodyfat levels are high you’ll also have increased estrogen levels! “…there is a sexual dimorphism with respect to the prevalence of obesity and its associated metabolic diseases, implicating a role for gonadal hormones. Specifically, estrogens have been demonstrated to regulate metabolism perhaps by acting as a leptin mimetic in the central nervous system (CNS)” (2). Body fat levels correlate to testosterone so lose it, have better sex and build muscle much more easier!

#2. EAT YOUR FATS AND CHOLESTEROL!

“Levels of HDL cholesterol are positively associated with endogenous levels of testosterone in men” (3). Cholesterol is what all the sex hormones, and testosterone derive from. No cholesterol = low testosterone. Eat your saturated fats, your omega 3’s and get your omega 6’s from foods and not in excess from refined vegetable oil sources. Eat the yolk in the eggs, have the fat with your meat. Have the skin on your salmon etc. Fats are what make your hormones functioning optimally.

steakandegg#3. EAT FOODS RICH IN ZINC

Foods such as red meat, pumpkin seeds, oysters are on the list here.Zinc deficiency causes “documented decreased serum testosterone level, oligospermia, severe immune dysfunctions mainly affecting T helper cells, hyperammonemia, neurosensory disorders, and decreased lean body mass” (4).

#4. GET YOUR VITAMIN D! GET IN THE SUN!

Without being sunburned of course. There are “positive associations between vitamin D and testosterone” and vitamin D can increase both free and total testosterone levels (5). If you are not in an area that you cannot get too much sun light then you must supplement with vitamin D. Nothing beats the sun however.

#5. TRAIN! AND TRAIN INTENSE!

Surprised with this one? Training intensely, (not training that is light, like jogging) will increase your testosterone. Not only that but exercising will give you a body you will be confident in and it will help you lose fat! So do your push ups and lift your weights! Get in there and do it!

Try these strategies for 30 days and you won’t be disappointed. It might be painful to make a change and dive in but just remember pain doesnt hurt!

Refrences:

1. Tang Fui, MN., Dupuis, P., Grossmann, M. Lowered testosterone in male obesity: Mechanisms, morbidity and management.

2. Fuente-Martin, E., Garcia-Caceres, C., Morselli, E., Clegg, DJ., Chowen, JA., Finan, B., Brinton, RD., Tschop, MH. (2013). Estrogen, astrocytes and the neuroendocrine control of metabolism.

3. Freedman, DS., O’Brien, TR., Flanders, WD., DeStefano, F., Barboriak JJ. (1991). Relation of serum testosterone levels to high density lipoprotein cholesterol and other characteristics in men.

4. Prasad, AS. (2008). Zinc in human health: effect of zinc on immune cells.

5. Nimptsch, K., Platz, EA., Willet, WC., Giovannucci, E. (2012). Association between plasma 25-OH vitamin D and testosterone levels in men.

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10 Comments

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