Enhance Testosterone Naturally- Best Ways to Increase Testosterone
There is enough scientific evidence to suggest that a decline in testosterone can lead to a whole lot of changes in your body and the most disturbing effect is a decline in libido which often trigger erectile dysfunction.
Here are a few easy steps to help you enhance testosterone naturally and enjoy a stronger sex drive and libido.
Step1
Eat 6 meals a day instead of 3: I am sure this is nothing new and you must have heard it umpteen number of times. There are many health experts and bodybuiders that advice you to have 6 meals a day. Yeah, everyone who is working out or has a fitness routine has heard this, but how many people actually stick to it. It is very hard to do, and you have to train yourself to eat 6 meals every 2-3 hours instead of three massive ones. By doing this, you naturally regulate your hormonal processes and regulate your metabolism by keeping them from fluctuating or decreasing.
Step2
Include Monosaturated fats in your diet- Believe it or not, but the most important macro nutrient to consume in order to raise your testosterone is fat. Fat has influence on every hormonal process in the body and regulate your hormonal processes. All nabolic streoids are produced with cholesterol and as such it is essential that you should have moderate amount of essential fats in your diet.Healthy mono saturated fats are the key to everyone’s hormonal health. Essential Fatty Acids from sources such as peanuts, avocados, fish and healthy oils like flax seed, olive and canola are a great way to naturally boost testosterone levels. This is because all anabolic steroids need cholesterol for production and you get cholesterol from fats. There have been studies indicating that people who are on low fat diet have lower levels of testosterone as compared to those who are on a moderate fat diet.
Step3
Increase your dietary intake of cruciferous vegetables. Broccoli, cauliflower, radishes, turnips, cabbage and brussel sprouts have all been shown to dramatically reduce estrogen levels, thereby raising testosterone. Reduce your intake of soy. Soy protein raises the body’ s levels of estrogen (the main female hormone) and this has a direct negative effect on testosterone levels.Step4
Sleep 8 Hours a Day Sleep at least 8 hours a day. Your body needs the proper amount of sleep to recover from stress and exercise. A lack of sleep contributes to cortisol production or the stress hormone which inhibits and testosterone production. Cortisol can lower your testosterone production by as much as 40%. To improve your sleep keep the bedroom cooler, avoid drinking liquids 2-3 hours before bed and use the bathroom right before going to bed. Moreover, sleep is a big stress reliever and if you cut down on sleep you are likely to get more stressed out which again affects testosterone adversely.
Step5
Reduce Stress Lower your daily stress levels around the house and at work. Identify the areas of your life that bring you stress and work on ways to relax throughout the day. When our body encounters a stressful situation, it releases cortisol which affects testosterone production negatively. As a matter of fact stress or depression is a major factor leading to low testosterone levels in men.
Step6
Compound Exercises increase testosterone levels Use compound exercises as the cornerstone of your workouts. Do the basics like squats, deadlifts, bench presses, rows, chin-ups, dips, lunges and military presses. This will place your muscles under the greatest amount of stress in the gym and will force your body to increase testosterone production.Step7
Stop over-drinking Limit your consumption of alcohol. Alcohol should only be consumed in moderation, so now you have yet another physical excuse for only having a beer or two a week. Alcohol has a dramatic effect on testosterone levels, so try to limit your drinking behavior.
Step8
Increase your sexual activity – with one partner! Let’s be safe! Increase your sex life. Sexual stimulation causes the body to increase the production of oxytocin, endorphin production, and raises testosterone. It is ideal to have sex at least once a week to maintain high testosterone levels. Testosterone levels will drop rapidly if you have been sexually inactive for over a week.Take the following natural supplements to help aid in the production of testosterone.
ZMA: ZMA is the most well known testosterone booster combining three natural vitamins and minerals into one capsule; Zinc, Magnesium aspartate and Vitamins B6. The combination of these three vitamins and minerals when taken as directed, will naturally promote testosterone production and increase levels enough to help improve your fitness goals.
The above steps will help you improve your testosterone evels and improve your libodo as well.
However, there are times when you need some additional support because adhereing to the above steps is not as easy as it sounds. In such cases, natural supplements can be a great help.
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