6 Ways to Naturally Boost Your Testosterone Production

Boosting your testosterone levels is one of the easiest ways to get bigger, leaner, and stronger.

That's why millions of guy take dangerous steroids, and millions more buy products that claim to be able to boost testosterone naturally (but do very little, in reality).

So, are there healthy, scientifically proven ways to increase your testosterone production without taking drugs or wasting ungodly amounts of money on fancy supplements? Absolutely.

There are six easy, healthy ways, actually. If you incorporate all into your daily routine, you can notice quite a difference.

#1 Eat the Right Vegetables

Research has shown that vegetables rich in a substance known as indole-3-carbinol, or "I3C," can positively alter estrogen metabolism in men (in this study, 500 mg of I3C per day reduced "bad" estrogens by 50%). This, in turn, helps maintain optimal levels of testosterone.

I3C occurs naturally in cruciferous vegetables such as bok choy, broccoli, brussels sprouts, cabbage, cauliflower, kale, kohlrabi, mustard, rutabaga, and turnip.

If you can work 1-2 servings of these types of veggies into your daily meal plan, it can help your hormones.

#2 Eat More Meat

Protein from meat is particularly helpful when you're weightlifting. Studies clearly show that meats increase testosterone levels and lead to increased levels of muscle mass.

One study had two groups of men, all comparable in health and build, follow a weightlifting program for twelve weeks. By the end of the program, all had progressed about equally in strength, but only the meat eaters enjoyed significant muscle growth and fat loss.

"Meat" doesn't only mean red meat, by the way. Fish, chicken, turkey, pork, buffalo, and so on all qualify as "meat" in this sense, although studies have shown red meat to be the most anabolic.

I eat two servings of meat every day (lunch and dinner), and when I'm bulking, I eat at least four servings of red meat each week (95% lean, or lean cuts of meat like filet or NY strip). When I'm cutting, I do one to two servings of red meat per week.

#3 Eat Enough Healthy Fats

Fats are the densest energy sources available to your body. Each gram of fat contains over twice the calories of a gram of carbohydrate or protein.

Healthy fats, such as those found in meat, dairy, olive oil, avocados, flax seed oil, many nuts, and other foods, are actually an important component to overall health. Fats help your body absorb the other nutrients that you give it, nourish the nervous system, help maintain cell structures, regulate hormone levels, and more. Research has shown that men whose diets are rich in healthy fats have significantly higher testosterone levels than those whose diets are lacking in this regard.

It's commonly believed that eating saturated fat, like the fats mainly in animal products such as meat, dairy products, and egg yolks., harms your health. Research is proving this claim to be untrue, however. In fact, recent research indicates the opposite may be true-that saturated fat may actually reduce your risk of heart disease.

The type of fat you want to avoid at all costs, however, is trans fat.

Trans fat is a scientifically modified form of saturated fat that has been engineered to give foods longer shelf lives. Many cheap, packaged foods are full of trans fat (such as run-of-the-mill popcorn, yogurt, and peanut butter), as are many frozen foods (such as frozen pizza, packaged pastries, cakes, etc.). Fried foods are often cooked in trans fat.

This type of fat is bad news, and eating too much of it has been associated with various kinds of disease and complications. It has no nutritional value for the body and thus should be avoided altogether.

#4 Chill Out, Man

This tip is pretty simple: reduce the stress in your life, and your testosterone levels will rise.

Your body reacts to stress by producing a hormone called "cortisol," which is highly catabolic (leads to the breakdown of muscle and fat tissue), and which can interfere with testosterone production. Cortisol also increases the appetite and may promote the accumulation of belly fat, which can become a vicious cycle if daily stress levels are high.

So, try not to sweat the little annoyances so much, avoid overtraining, take some time for yourself every day to chill out, and avoid conflicts by trying to treat others the way you'd like to be treated, and you'll not only be happier in life, but you'll make better gains in the gym (which leads to even more happiness-cool!).

#5 Get Enough Sleep

Many people work long hours and cut down on their sleep to make extra time for themselves at night. While I totally understand this and have done it many times myself, it's not a good habit to get into.

Research has shown that not sleeping enough reduces testosterone levels. In that study, young healthy men were restricted to 5 hours of sleep per night, and it decreased their daytime testosterone levels by 10% to 15%.

Studies have also shown that sleep restriction makes losing weight harder, and causes you to lose more muscle while in a caloric restriction.

So shoot for 7-9 hours of sleep per night (and that means asleep for that many hours-not getting into bed at midnight and waking up at seven).

Oh and don't worry about the whole "before or after midnight" thing. There is no scientific evidence that sleep hours after midnight are less beneficial than those before midnight, or that you should get to bed before midnight for proper sleep.

#6 Have More Sex

As one would expect, having sex increases testosterone levels, so now you can tell your girl that it's her duty to help preserve your health by putting out (hah).

Summary

These are six of the easiest, healthiest ways that you can increase your testosterone levels, and I recommend that you incorporate them all into your lifestyle. I did that a few years ago and have kept them in, and the differences in how I look and feel are night and day.

Do you already have some experience with any of these? Want to say anything else? I'd love to hear from you on my site, www.muscleforlife.com

Hi,

I'm Mike and I believe that every person can achieve the body of his or her dreams, and I work hard to give everyone that chance by providing workable, proven advice grounded in science, not a desire to sell phony magazines, workout products, or supplements.

Through my work, I've helped thousands of people achieve their health and fitness goals, and I share everything I know in my books.

So if you're looking to get in shape and look great, then I think I can help you. I hope you enjoy my books and I'd love to hear from you at my site, http://www.muscleforlife.com/.

Sincerely,

Mike

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How to Increase Metabolism - Tips to Boost Metabolism Fast

Metabolism basically means the rate at which our body burns calories per day. Is it possible for me to increase metabolism?

The answer is: Yes. In order to increase metabolism you must have to take care of your diet plan and exercise plan. If your metabolic rate is slower and you are eating more, it means you are burning fewer calories than your calories intake which builds up a perfect environment for weight gain. In order to lose weight, increase your metabolism by following tips given below:

Increase your muscles size with strength training, muscle size is directly proportional to metabolic rate, means the more muscle size you have, the faster your metabolic rate will be. So, go for strength training exercise three to four times a week in order to increase your metabolism.

Eat smaller diet 6 to 8 times a day by consuming nutritious items such as fruits and dark green leafy vegetables, tomatoes, blueberries and other fruits, whole grains . Eat protein rich diet as protein intake stabilizes the amount of insulin in the bloodstream. It is highly-beneficial for you and your metabolic rate.

Do not go for fasting starving the body of a regular supply of nutrient in a misguided quest for over hasty weight loss. Go for aerobic exercise like walking, swimming or cycling, jogging, aerobic dancing added bonus of increasing your metabolism for 4 to 8 hours after you stop exercising.

In order to boost your metabolism, try not to skip your meals and breakfast. Drink at least 6 to 8 glasses of water daily. Increase your daily physical activities like - brushing your hairs, walk the dog, going to evening walk with friends and family, using stairs rather than elevators. Do not try to eat less than 1200 calories a day; this will slow down your metabolism. Eat foods that are rich in complex carbohydrates and proteins, this will make your body to work much harder which results in increased metabolic rate.

If you want to lose weight by increasing your metabolism and also burn fat fast or building quick muscles then Go to world's fastest weight loss secret at http://true-weight-loss.info or increase your metabolism and lose weight fast with detoxification in order to regain your lost health at World's fastest detox Here.

The Sunshine Vitamin That Can Save Your Life & Boost Your Performance

I’ve been taking the “Sunshine Vitamin” for over a year now. It’s cheap, effective, and you should be including it in your daily supplementation schedule A.S.A.P.

In fact, as you’ll soon see, it’s really more of a hormone than a vitamin.

I’m going to show you some videos today of doctors talking about the beneficial effects of Vitamin D on everything from flu to cancer, and even athletic performance!

The unfortunate fact is that most of you are probably deficient in this vitamin at least during some part of the year.

I’ll talk about dosage at the bottom of the article.

First up, check out Dr. Prendergast talking about the positive effects on flu (including bird flu), asthma, and cancer. At around 3mins 45 secs he says, “16 major cancers would all be diminished by 90% by supplementing with vitamin D.”

Dr. John Cannell here talks about how people on more than 5000 IU (international units) of Vitamin D per day don’t get sick. That’s been my experience so far too.

Here’s a short clip called “The Real Story on Vitamin D”

As you heard from Dr. Cannell above and also from this page on Dr. Mercola’s website, the recommended dosage is about 5000 IU per day.

In Ireland we’ve had about 10 really sunny days this summer and the rest of the year ain’t that great, so I take 10,000 IU per day.

You won’t need this supplement at all if you live somewhere where it’s sunny all year round. And if you only get good summers, you won’t need it during those months. However, if you’re summers aren’t great, it may be a good idea to take it year-round.

Don’t buy anything until you read this: You specifically need to buy Vitamin D3 as Cholecalciferol capsules.

This is the brand and strength I take: Healthy Origins Vitamin D3. You get 360 capsules for $27, which is less than 30 bucks for a whole year’s supply!

I searched MyProtein UK and was surprised to see that they stock it too here (is there anything they don’t sell?). They only sell 2500 IU capsules, but it’s a very cheap way to start supplementing and see what you think – £7.99. At their website they also say, “There is also some evidence to suggest Vitamin D levels are associated with the maintenance of power and strength by potentially increasing the size and number of fast twitch fibres.” I don’t know where they got that from to be honest but it’s worth bearing in mind.

For your overall wellness and long term health, I want you to seriously consider getting some Vitamin D in your life, guys. There’s not much point in having large muscles and being ripped to shreds if you end up getting sick.

To health, energy, youthfulness, vitality and all that good stuff!

Mark

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