Naturally Raising Testosterone Levels

Testosterone is very important for men. Over the last 15 years, the average testosterone level has dramatically decreased.

http://www.redorbit.com/news/health/1048357/testosterone_levels_declining_in_men_at_younger_ages_zrt_laboratory/

This decrease is due to many factors such as chemicals, pesticides, and food additives, more sugar in the diet, more stress in daily life, and less exercise.

Reduced testosterone leads to:

Lower muscle mass

A decline in strength

Low energy

Low sex drive

Increased estrogen levels

Possible cause of diseases

These happen as we age and Testosterone levels decrease, but it is happening to men these days at a younger and younger age. Luckily, there are things that can be done to combat this and increase T levels naturally.

High testosterone has many health benefits and is the key to building muscle and maximizing fat loss in men.

An increase in Testosterone leads to:

Better body composition- Increased fat loss and muscle building

An increase in strength

Better mood

More energy

Stronger bones

Increased protein synthesis

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Luckily, there are things that can be done to increase Testosterone in the body.

Implement some of these into your routine to raise T levels:

Heavy, compound lifts like squats, deadlifts, and presses

High intensity exercise

Minimize long, slow cardio which increases cortisol, the enemy of Testosterone

Reduce unnecessary stress, which also increases cortisol

Sleep more- 7 to 9 hours per night

Lose weight- Lower bodyfat levels

Intermittent fasting- IF has been shown to raise T levels

Your diet also determines your T level. What you eat is a large factor in determining the amount of natural T that your body produces. There are various foods and supplements that help promote high testosterone levels.

What to consume to raise testosterone levels:

More fat- Good fats such as peanut butter, salmon, avocados, olive oil, almonds & other nuts as well as saturated fats

peanut butter, salmon, avocados, olive oil, almonds & other nuts as well as saturated fats Vitamin D

Fish oil

Magnesium

Zinc

Avoid soy, which raises estrogen, the other enemy of T



Give some of these techniques a try. Get your testosterone levels checked by your doctor and re-checked two to three months later.







For more information on testosterone, here is a set of articles from The Art of Manliness that goes more in-depth on the subject: http://www.artofmanliness.com/2013/01/13/testosterone-week-intro/

For a testosterone boosting workout, try The Hero’s Workout: http://www.stearnscoaching.com/heros-workout/