As we learned yesterday, total testosterone levels in males (depending on testing method) should be 270-1,100 nanograms/deciliter. Testosterone is a powerful and natural anabolic steroid hormone that is tremendously beneficial. Despite the negative media attention, the circulation of false information and the focus of “illegal anabolic steroids,” natural testosterone enhancement is and must always be the primary goal of any every athlete/bodybuilder looking to maximize health, improve performance and build a championship body.
While testosterone production is genetically regulated and genetically determined, and while genetic coding is not yet within our ability to manipulate and control, we do have the ability to influence genetic expression and, therefore testosterone production by manipulating three factors: exercise, nutrition and supplementation.
Many endocrine doctors recommend having your testosterone levels checked immediately if you have reduced levels of sexual desire, which eventually leads you to your doctor with a telltale complaint, “I can’t get an erection.” If you have borderline testosterone scores, it’s advisable to raise your levels with exercise, fat loss, stress-control, nutrition and sleep before considering hormone therapy. The sooner you start working on maintaining on higher levels in your 20s and 30s, the better chances you’ll have higher levels later on. Let’s examine ten tips to get your juice up – safely.
1. Eat Pro-Testosterone Foods
To boost testosterone levels, it’s first critical to eat foods rich in the mineral zinc. Zinc has been called “the man mineral” for a reason – it makes or breaks your testosterone production. In addition to being zinc-rich and pro-testosterone, some of the foods listed – specifically beef – are rich in B-vitamins and growth factors that promote anabolism, while others like nuts and seeds contain beneficial fats and even have anti-inflammatory enzymes that limit exercise-induced inflammation damage and promote rapid exercise recovery and muscle growth. Here are your top pro-testosterone foods: oysters, chicken, beef shank, pork chops, plain low-fat yogurt, wheat bran, wholemeal bread, cashew nuts, pumpkin seeds and baked beans.
2. Consume Cruciferous Vegetables Like…
Broccoli, cabbage, brussels sprouts, cauliflower, bok choy and kale, which may boost testosterone levels. These foods are high in the chemical Indole-3-Carbinol. Scientific research shows that I3C acts on the testosterone metabolizing enzyme and is converted into the chemical 3,3-diindolyl methane (DIM). it’s thought that I3c and DIM may favorably impact testosterone profile by by hydroxylating estrone into 2-hydroxyestrone and 2-methoxyestrone. Both of these are supposed to weaken and excrete estrogen from the body via the urinary tract. Even if they don’t exert positive testosterone effects, the antioxidant power of these foods is likely to contribute to muscle growth – so eat these vegetables anyways.
3. Join The Mediterranean Club
If you had to rank the the world’s populations in terms of pure hairy-chested maniliness, chances are the Greeks, Sicilians, and Cypriots would rank in the top.
So it should be no surprise that an eating plan similar to the classic Mediterranean diet, deriving about 25-40 percent of its calories from fat, is optimal for increasing for maintain your testosterone levels.
Cholesterol is the building the block of testosterone, so it makes sense that a meat-eating, cholesterol-consuming diet would yield more of the big T than a vegetarian diet. Duh.
Interest in the Mediterranean diet started in the 1960s, when researches observed that people in the olive-growing regions lived longer, had less heart disease and fewer heart-attacks, and had fewer incidences of many cancers (including prostate cancer, the 2nd most deadly for men).
Most of the fat in the Mediterranean diet comes from olive oil, meaning most of it is monounsaturated. The protein comes from fish, eggs and cheese. The carboydrate comes from the whole grain bread, pasta, and rice as well as from fresh, seasonal fruits and vegetables. The diet has little saturated fat and virtually no refined or sweetened
4. Add Nuts To Your First & Last Meal Of The Day
Nuts are good for your nuts. Various research studies insist that the overall consumption of fat, especially monounsaturated fats, increase testosterone. Nuts, such as almonds, walnuts, cashews and pecans contain great “healthy” fats as well as the essential fatty acids necessary to boost testosterone levels. Eating a hand full each day will significantly help create a balanced diet as well as the possibility of increasing your testosterone.
5. Have Morning Sex (assuming you have a partner willing)
On top of burning a few extra calorie each morning, just having an erection increases your testosterone. And you already get a surge of testosterone when you wake up, so this will bump it up even further.
6. Say Bye To Booze
I can see the eyes roll and hear the groans! To maintain a healthy testosterone count — and titanium erections — cut yourself off after two drinks when you do indulge in some alcoholic beverages . Binge drinking will kill your testosterone levels. Alcohol affects the endocrine system, causing your testes to stop producing the male hormone. That’s one reason drinking often causes you to go limp at the moment of truth. Alcohol also has a fat-storing, muscle-wasting mechanism related to the work of the stress hormone cortisol. In short, you can’t drink your suds and become a stud too.
7. Stop Surfing for Porn at 2 a.m.
My favorite indication of a goods night sleep is waking up with your sheets pitched as a tent. Sleeping less than seven to eight hours a night can throw off your circadian rhythm. That’s why it’s no wonder your testosterone levels are higher in the morning after a good night’s sleep. So if you’re working long hours, surfing dirty websites, clubbing till wee hours in the morning, don’t be shocked if your sex drive starts to take a crash. Strive for 7-8 hours of quality sleep a night.
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