If there’s one thing that keeps a man young and full of vigor, it’s testosterone. Its the hormone that is responsible for a great number of important things such as: building muscle, confidence levels, libido, strength, and much more. However you have to keep your levels up as time passes to keep the vitality of youth naturally going. It gives men alpha-mindset. It’s responsible for keeping libido levels surging (Grrr!). It’s also responsible for helping build and maintain lean muscle mass. Since it's responsible for keeping unwanted fat off of the midsection, it’s possible to sport a six-pack rather than a beer gut if things are done correctly. Most supplements don't work the way they are advertised to work, and most natural testosterone boosters are ineffective. Mainly being a mix of tribulus, daa, and fenugreek – three ingredients that have been proven by science to simply not work. Using a combination of Whole Food Vitamins, Minerals and herbs is different. Instead of using run-of-the-mill cheap ingredients and a flashy label, we use ingredients that are found in all natural organic plants and natural occurring minerals. Testosterone is an important hormone for the health and mental well-being of any man. It’s natural for testosterone to start to decline as men age, however there are thing you can do to prevent this.
What can be done
The three things that are a huge factors in naturally boosting your testostrone: nutrition, training, and supplementation.
- Heavy Weight Strength Training
This is one of the best things that boost your strength level like strength training. In order for it to be 100% effective, you need to be lifting heavy weights. By building more lean muscle mass, Your body willl create a massive amount of anabolic hormones running through your body. Studies have found that regardless of your age, you can still see improvement in testosterone through heavy lifting. You are never too old to make a difference.
- Choose Your Exercises Well
Okay, so Lifting heavy is a must if you’re going to build up your testosterone naturally. But to that, you also need to choose your exercises routes to benefit you in every way possible. Hitting the gym for a workout of a single muscle group will not be as effective as workout multiple muscles groups. If you push yourself with heavy squats, bench presses, deadlifts, and rows, you’ll make a impact on your physique. The more muscles you can work, the more testosterone your body will release. Ditch the weight machines. Studies illustrate you get more testosterone release from squats than leg press for instance. You work more than the muscles you intended to work when you use free weights. Every time you lift, curl, squat, ect. you are having to stabilize your body and this causes every muscle group to work...But your CORE will have to flex to keep your body stable. When your core is in shape you tend to have less fat on the rest of your body. This way you are never without a six pack (not the kind kind you drink while watching football!)
There are so many things that can cause stress (heck traffic alone can cause you to blow your top!), there’s no denying that. If your resembles one big stressful merry-go-round, it’s time that you got off that ride. Stress wreaks havoc on your testosterone levels, not to mention causing your body to pump out the hormone – cortisol. Cortisol - When under stressful conditions, cortisol provides the body with glucose by tapping into protein stores via gluconeogenesis in the liver. This energy can help an individual fight or flee a stressor. However, elevated cortisol over the long term consistently produces glucose, leading to increased blood sugar levels. Priming your body for lean muscle mass loss along with fat gain, especially in the abdominal region while decreasing testosterone. (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470424/) So Don't Stress Out!
- Don’t Toss Those Yolks
Not only is some saturated fat needed to keep your heart healthy and strong, but it’s also needed for testosterone levels to build. Testosterone is actually formed from cholesterol, so if your diet is saturated fat and cholesterol free then you are hurting yourself more than helping your self. Aim to keep your saturated fat somewhere between 15-25% of your total daily fat intake and that intake to no fewer than 30% of your total calorie intake. [caption id="attachment_1063" align="aligncenter" width="455"] Healthy avocado, egg open sandwiches with organic tomatoes[/caption]
- Avoid Low Fat Diets
We’ve gone over the importance of saturated fat, but let’s not downplay the role of simple fats. Very low fat diets will crush natural testosterone production. Fat can be healthy as long as you keep your sources of fat healthy. Trans fats have no place in a testosterone boosting, but fats from avocado’s, fatty fish, lean grass fed meats, nuts and seeds, and oils most certainly do. These would be your Omega 3,6, and 9.
- Lose the Fat Around Your Mid-Section
Using low fat diets for fat burning purposes are goning to boost your testosterone levels, you still need to find an effective way to lose those excess pounds. Excess fat on your body can and will result in added estrogen secretion, which counteracts the impacts of testosterone. Men who have 20+ pounds, mainly around their midsection have a much harder time building lean muscle mass, maintaining their sexual function, and feeling good about themselves. A lower calorie, moderate fat, moderate carb, high protein diet is the diet route to take. If you tend to have fat mid-section, low energy, and find it hard to build muscle, you may have high estrogen. So its important to correct that ASAP!
- Get Some Quailty Sleep
There is nothing that is going to be more important to natural testosterone release than your sleep habits. Sleep is the primary time the body restores itself, ensuring every system is working in properly. Neglect sleep – especially the REM sleep stages and you’ll be feeling the impacts on both how you feel as well as your workout session the next day. Longer sleepers chronically produce more testosterone levels than those who try and get by on just 5-6 hours per night. Set a bed time and take it seriously. (Reference)
- Cut Out The Sugar
Sugar is one of the worst foods that you can be putting into your body and there’s no mistake about that. Not only does it cause weight gain, it’ll also can eliminate your natural testosterone release. Every time you eat a sugar filled foods, you can expect an immediate drop to your testosterone levels.
- Beat The Clock During Your Workouts
An important thing to remember as you strength training is to avoid letting your workouts consume your time. Whether it drags on because you’re too busy dozing (which indicates you aren't sleeping enough) or you’re simply pumping out set after set, neither situation will work in your favor. The best workouts are short but intense. If they go on longer than about 45 minutes, then you are over doing it or your not really working out properly. Beyond this point, your level of cortisol will begin to rise, putting you in a catabolic (Fat Gaining) rather than anabolic (Fat Burning) state. This is in direct opposition of what you want at this point or any point in your life.
- Bad Habit
If you haven’t hear – smoking is one of the most devastating things that you can do to your health, period! If this isn’t enough to get you trying the patch, gum, or simply going cold turkey, then how about this-it’ll also lowering your natural testosterone levels. Men who are smokers have a harder time building the lean muscle mass they desire and maintaining muscle mass as well.
- Take A Rest Days
While exercise is a must if you’re going to boost your lean muscle mass and increase your levels of testosterone, more exercise is not always better. Rest days are critical. Too much exercise can push you to the state of overtraining, where your entire hormonal balance will be shifted for the worse. This could cause it to be months before your natural testosterone levels are where they should be.
- Just Say "NO" To Soy
When selecting a protein powder, NEVER get soy or any product with soy in it. Soy is know to promote estrogen formation in the body, which is not going to help a man trying to boost testosterone levels. (Reference) Just say NO!
- Beer:30 It a NO NO
Do your best to avoid excess alcohol consumption. If you are really hoping to elevate your natural testosterone levels, it's best to avoiding alcohol altogether. Since that won’t fly with some men, simply do your best to cut back and if you must drink, choose something other than beer. Beer contains hops, which form estrogen in the body. So much like soy, hops are a NO NO!
- How About Your NUTS
Not those nuts, get your mind out of the gutter – the nuts that come in shells. Almonds, hazelnuts, and pecans are all great for boosting your natural testosterone levels. They’ll pack the healthy fat that you need and protein. This can improve blood flow to the muscle tissues, allowing you to get in a more productive workout and boost your testosterone levels. Nuts are a great nutrients dense food, and should be a main staple in any muscle building diet plan. If you prefer nut butter – no problem just look for the nut butters that are natural. They tented to sneak sugars and unhealthy oils in the majority of nut butters. Even the ones that boast to be healthy. Read the label and make sure that there are only nuts in the product.
- Your Thyroid Test
There are certain tests that you should be having done once in awhile, especially once you pass the age of 45 or 50. If you are not having your thyroid function checked out then you need to add that to the list. Hypothyroidism, a condition in which your thyroid gland is not producing enough of the hormone needed to keep your body and your metabolic functions strong. This could have a serious influence on your natural testosterone production. Not only will suffering from hypothyroid impact testosterone levels, but it can also impact how you feel and function on a everyday basis, so it’s really something that’s critical to check out.
- Eat A Juicy Steak
Steak, it's whats for dinner. In fact, it will encourage your body to boost your testosterone levels. When you are shopping for your meat to buy grass fed over grain fed variety. This type of beef contains a healthier fat profile that will offer CLA, as well as omega-3 fatty acids, which are important for optimizing hormonal levels. In addition to these healthy fats, that steak will also contain coenzyme Q10 along with carnitine, both help you sustain optimal natural testosterone levels.
- The Buddy System
A workout buddy helps you in two ways. First, you’ll be more likely to push those heavy weights when a spotter is around. Knowing that you can get that extra rep without possible injury, will in turn mean a greater testosterone release. Second, just knowing someone is watching you workout can help to elevate natural testosterone levels slightly higher than if you were working out all alone (in a home gym for instance). Let sum it all up to the male ego this feeling will have an influence on how much testosterone your body is producing.
- Oysters (More than a food of LOVE)
Oysters are rich in zinc, which is an essential nutrient for producing testosterone. Men lose some zinc through sweating, therefore you need to replace it. Eating zinc rich foods – or supplementing will allow you to bring your levels back up. Now you have a excuse to ply your wife or girlfriend to a plate of oysters...its not just for a sexy meal but for your health! Other zinc rich foods include: beans, nuts, whole grains, pistachios, spinach, and avocados. Try and serve at least one of these foods up daily.
- The ‘Sunshine Vitamin’
Unless you are someone who’s works out side, the chances that you’re low in vitamin D. The majority of people aren’t getting enough of this critical nutrient in their diet, so supplementation not a option. Vitamin D helps promote stronger bones, however it also is used to help the body produce testosterone as well.
- Time Your Carbs
Carbohydrates can either work in your favor or against it, they are a fuel source for the body. In order to get carbs working in your favor timing is everything. The largest meal containing carbs should come immediately pre and post-workout as this is when you have a high anabolic potential. By doing this you’ll also notice an improvement in performance and recovery. Since your workout is one of the best ways to boost natural testosterone levels, you want to be able to give it everything you’ve got. Eating properly before and after will allow your body to function better. As for the rest of the day, going low carb during the less active times and focusing on dietary fats instead will keep that anabolism working in your favor.
- Garlic Goes With Everything
Garlic is one of the healthiest ways to boost taste with the added benefit of improving health. People who consume garlic on a regular basis will notice improved heart health and have increased testosterone levels as well. (See here) Let your garlic ‘sit’ for a few minutes after you peel and chop it to allow the health-boosting properties take full effect.
- Squats Are Your Friend
Squatting is perhaps one of the most beneficial exercises for boosting your natural testosterone levels. It works multible muscles all at once, allows you to hoist a heavy amount of weight, and the sheer determination needed to get through a set of heavy squats can also boost your testosterone release. Make sure you are heavy squatting at least once per week.
- An Orange With Breakfast
Vitamin C helps to lower your overall cortisol levels, which in turn helps you maintain higher testosterone. It will help build a stronger immune system as well, which will mean you can put more effort into each workout.(R) Try eating an orange first thing in the morning to get boost of Vitamin C, or consider swapping out that regular lettuce in your chicken wrap for some spinach instead.
- Supplement With ZMA
We’ve already talked about the importance of getting enough zinc in your daily diet. This stands for zinc, magnesium, and vitamin B6 and is best taken right before bed. It can help you fall asleep faster and achieve the quality of sleep you need but it’ll also help to boost your testosterone release too.
- Herbal Tea Instead of Coffee
Its okay to start your day with one or two cups of coffee, however you definitely should not be filling that cup up over and over! Coffee in large amount can increase your cortisol levels. This can lead to a higher chance of muscle mass loss and a decreased testosterone output. Instead, reach for some herbal tea if you have to have something warm to drink. As an added benefit, you’ll sleep better as well if you cut your caffeine to none after noon.
- Celery With Peanut Butter
Celery contains two powerful androgens: androstenone and adrostenol. These may help assist with the production of testosterone. As an added benefit, it’ll also help hydrate you and it it super low in calories. So if you are hungry it will fill your belly without the extra calories.
- Salmon Twice Per Week
Fatty varieties of fish are another protein that men who are hoping to boost their testosterone levels should eat. Fatty fish contain the important omega-3 fatty acids that most of us are missing out on. Omega-3 fatty acids help in many ways such as: boosts insulin sensitivity, combats depression, improves memory, a healthier heart, promotes lower blood pressure, and will also help to increase natural testosterone levels in men. This happens by increasing the production of luteinizing hormone, which is the hormone in men that will trigger more testosterone to be produced. Two servings of salmon or fatty fish per week along with supplementing highly recommended.
- Try HIIT Instead
Don't fall into the trap of hours of low intensity cardio training for fat burning. This is the worst type of cardio you could be doing. It does not encourage fat loss, but it will lower testosterone levels. Instead, try high intensity interval sprints. Cranking up the pace in which you move at will help maintain muscle, boost testosterone, and lower the amount of cortisol produced. The most effective workouts are short, but intense. Check out a marathon runner’s body versus a sprinter’s. Who’s would you rather have?
- Heat Up The Bedroom
Here is the favorite way of boosting your testosterone....increase your bedroom activity. Men who have sex on a regular basis tend to have more free flowing testosterone as well. The more testosterone you have, the more you’ll also want to have sex. So if you’re in a relationship but in a bit of a rut when it comes to the bedroom, try and break free. Most the time the hardest part is simply getting the momentum going. The more sex you have, the more sex you’ll want and your testosterone level will show the benefit from it.
- Resveratrol (not in wine form)
One relatively new supplement that has been catching on in popularity thanks to the health boosting properties it has is resveratrol. It’s found naturally in grapes, however you’d need to take it in with mega doses to get the benefits. Fortunately, supplements can be taken that have the extracted active ingredients from the grapes that give this effect. Using a supplement with this in it may help boost natural testosterone levels.
- Your Morning Oatmeal
Berries are one of the best fruits to eat since they contain less sugar than other varieties such as bananas or pineapples, but yet contain important antioxidants that help protect the body from free radicals. Berries contain a compounds that can help reduce the level of estrogen in your body, giving your testosterone levels a boost.
- Testosterone and Broccoli
One of the best vegetables to eat for testosterone is Broccoli. It will help you maintain higher levels of testosterone while lowering the amount of estrogen being produced by the body. Steam it, stir-fry it, or eat it raw – however you prefer, just make sure it gets in. You can even put it in a veg smoothie...Yes it sounds weird but its really easy and good.
- Cycle Natural Testosterone Boosters
There are many testosterone boosters on the market. You need to select the proper product to achieve this goal. But for the most part, 99% of natural testosterone boosters simply won’t work. It’s important to look for a supplement that contains natural herbs shown by science to elevate testosterone levels. Some ingredients to avoid that DO NOT work are: tribulus terrestris, D-Aspartic acid, and fenugreek. Funny thing is these are generally the main ingredients in ‘testosterone boosters’. They DON"T work!
- Tuna In A Can
While salmon is a great fish to eat several times per week, when it comes to canned tuna moderation is important. This type of fish packs in a high dose of mercury, which in time could impact testosterone levels. Always check on the mercury content of any other fish you are eating and keep them to lower levels as well.
While we are told to eat more fiber in order to help with weight loss effects, regulate blood sugar, or combat diabetes, however in this case, you need to be careful you don’t overdo it. Too much fiber will cause a decrease in overall testosterone levels, the complete opposite of your goal. This doesn’t mean to avoid it entirely – many fiber rich foods are testosterone boosters. Aim for 30 or so grams per day.
- Vegetarianism, Mmmmm No Thank You
Unless you have personal beliefs that you are following, don’t attempt to go vegetarian for ‘health reasons’. For the man looking to boost testosterone, it’s going to make your goal hard to reach. Not only are vegetarian diets high in fiber, they’re also full of soy and sot products– two key things to avoid. Meat is crucial to boosting optimal testosterone levels.
- Pray/Meditate Regularly
If you think praying or meditation is something only monks or priest need to be doing, think again. Praying/Mediation is actually one of the best ways to relieve stress, which will in turn boost natural testosterone levels. Those who pray/meditate say it has a favorable influence on all elements of their life, so it’s time to consider taking it seriously.
This herb has been shown to naturally elevate testosterone levels in men, you need to use it for an ongoing period of time. Many also report their overall well-being is enhanced this includes their mood and energy level.
- Avoid Trans Fats
Saturated fat and trans fats are not the same. Trans Fats are found in deep fried, processed, and frozen foods. They should be avoided at all costs. Check for the ingredient on your food labels if it says ‘partially hydrogenated' oil of any kind it has Trans Fats. Put it back! It’ll only harm your testosterone levels.
- 3 Squares A Day Approach
I'm sure you have heard that you should be eating 6 ‘mini meals’ per day for optimal results. Only, this isn’t the ideal way to help elevate your testosterone levels (Must less it is do able for most people!). When you eat too frequently, you could actually see lowered growth hormone and testosterone levels. Try spacing those meals apart more. Three meals per day – plus a pre and post workout Shake or protein snack – will be optimal. Another option is to try intermittent fasting.
- Go Organic
When Shopping, opt for organic as often as you possibly can. Putting those harmful chemicals into your body won’t be doing your testosterone levels any favors.
- Drizzle Olive Oil Over Salad
Ditch the dressings, they have trans fats and sugars most the time. Using olive oil may help the body better absorb cholesterol, which can then be utilized in the formation of testosterone.
- Beat A Bad Day With Boxing
Some days, there’s nothing like stepping into the ring or lacing up some gloves and standing next to a punching bag to relieve pent up stress. Bonus, you’ll boost your testosterone levels as well. As this is a very aggressive activity, it brings on a release in the similar way that having sex will. It satisfies your primitive urge to be a man!
- Slow And Steady Diets Win The Race
We’ve already discussed the fact that carrying excess weight will harm your testosterone levels. The same goes for very low calorie diets. In addition to making sure you don’t take your fat too low, also be sure that your calorie intake is sufficient. If it means slower weight loss, so be it. It’ll guarantee you lose fat, not muscle and keep your testosterone levels higher.
- Dark Chocolate
Most men will take a steak over chocolate any day, but once in a while dark chocolate is a wise move. Dark Chocolate contains antioxidants and biochemical compounds that help to boost your testosterone and provide a number of vitamins and minerals to your body. It needs to be in raw form with very little sugar. The higher the percentage of cocoa it contains, the better.
- Sauté Some Onions With Your Meals
Want to boost the testosterone boosting powers of your steak even further? Sauté some onions. This vegetable appears to help elevate testosterone levels. Add them into as many meals as you can – they’re also a great way to add flavor without sugar or trans fat laden sauces. And they can be placed at every meal time!
- Salt Your Food
Choose healthy salts – such as sea salts and himalayan crystal and you’ll be doing your body well. These salts are unprocessed, so are in the form most natural for the body. They are packed full of mineral that will boost your testosterone and help your recovery after a workout.
- Olympic Lifts
Another set of lifts that you may want to incorporate into your workout routine from time to time are the main Olympic lifts. These will get your intensity up, your body strong, and your testosterone flowing. Just don’t do them every single workout. Do that and you’ll be on a fast track to overtraining. This is just a way to keep you from getting bored. Your body can also get use to workouts and the effectiveness of them starts to drop. But if you change it up it will help in boosting your muscle and testosterone building.
- Have A Grapefruit
If you want something to finish off your meal with, consider a grapefruit. Adding citrus fruits to your day can help to lower total estrogen levels. Grapefruit is also low in sugars and carbs, so will help keep both of those in check later on in the day.
Avocado is not only a healthy source of fat, but it’s also a great source of vitamin E as well. This vitamin has been shown to help boost testosterone levels naturally while lowering estrogen and will also improve the quality of your sperm.
- See A Counselor
If you feel as though you may be suffering from any form form of depression or anxiety, consider seeing a professional. While you shouldn’t rush out to go on anti-depressant medications as those can have negative implications on your testosterone, you should talk to someone. Men who are suffering from depression will notice lower testosterone levels and higher levels of cortisol. Both of these go hand in hand with lean muscle mass loss.
Another herb that’s been associated with higher testosterone level is Ashwagandha. Be sure to use a quality source for optimal effectiveness. Ashwagandha also helps combat stress, and improve overall energy.
SHILAJIT is an amazing mineral-dense ingredient found in the Himalayan Mountains. Shilajit helps boost testosterone levels naturally. Sourcing remains an issue, so make sure it a high quality Shilajit product.
- Bench Pressing and Your Workout Routine
While squats are king of lower body training, bench pressing is king for upper body exercises. This movement will help hit the chest, shoulders, triceps, and biceps all at once, proving to be a testosterone boosting exercise. Plus, something about bench pressing heavy just feels good – and that feeling may just have a positive influence on your testosterone levels as well.
- Plastic Containers
If you’re currently storing food in plastic containers, that needs to stop. Unless you have BPA free certified containers. If they are not BPA free containers they have phthalates, which can increase the level of estrogen in your body.
Supplement Your Nutritional Needs
Taking an all natural organic supplement to help you achieve good nutrition is a great option. In fact its really hard to get all the things you need through your food alone. We carry 2 total mind and body supplement here at Hey Mr Vitamin that can help you get all your nutritional needs including natural testosterone boosting and total body detoxing in one simple step that takes 30 seconds. You can get these supplement below and start fueling your day to feel great and boost your T levels today! We would love to help you to achieve your optimal health mind, body and souls. If you have any questions please give us a call: Sara @ 806-672-6298 or Dale: 806-640-2090. Together we can workout the best way to help you get on the right path to living life to the fullest.