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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What Exactly Is Testosterone and Tips on How to Increase Your Testosterone Levels Naturally

To raise ones testosterone levels the natural way being an natural bodybuilder. You need to ask just what exactly will cause ones testosterone levels to boost up along with just what will cause them to go straight down as well as the testosterone that's bio-available. As a result of the following content you will see just what circulating testosterone is in addition to what amount of it really is readily available for ones receptors inside the cellular walls.

Testosterone and the Science of it

Testosterone is the primary man sex hormone in addition to an anabolic steroid. With men, it has a vital function in the development of male reproductive tissues for example the testis plus prostate in addition to promoting secondary sexual features like amplified muscle mass, bone mass as well as new hair growth. Testosterone induces alterations in form, size and even can certainly transform the particular physical appearance and also the amount of lean muscle fibers.

Circulating Testosterone

Testosterone influences are generally indexed by age and are typically relying on the amount in addition to duration involving circulating free testosterone. The amount of circulating testosterone within men range in between 350 and 1, 000 nanograms per deciliter (ng/dl). Following the age of 40 these types of standard levels commence going down by approximately 1 per cent a year.

Precisely How Testosterone is Made

Just like various other anabolic steroid human hormones, testosterone comes from cholesterol that is the 1st step within the bio-synthesis. In the last phase involving androstenedione it's minimized to produce anabolic testosterone.

Just how Testosterone Stimulates Muscle Development

Anabolic testosterone is really a anabolic steroid hormone from your androgen group. Androgens encourage protein synthesis to get development with racking up bone density, strength and muscle tissue by using androgen receptors. Anabolic testosterone helps bring about nitrogen retention within the lean muscle the more nitrogen the actual muscle tissues retains the more protein your muscle stores. Anabolic testosterone may also improve the levels regarding yet another anabolic hormone, IGF-1, within muscle tissues.

Anabolic testosterone also offers the particular remarkable capacity to improve your activity regarding satellite cells. These kinds of cells perform an extremely productive purpose with restoring destroyed muscle tissue. Anabolic testosterone furthermore binds on the androgen receptor in promoting A. R dependent mechanisms with regard to muscular gain in addition to fat reduction, this also drastically improves the concentrations on the A. R within cells essential regarding muscle tissue repair in addition to growth and A. R within muscle tissue.

The best way Anabolic Hormone Testosterone Raises Red Blood Cell Production

Androgens such as anabolic testosterone can certainly defend your hard earned lean muscle from the catabolic (muscle losing) glucocorticoid hormones, therefore inhibiting the particular behavior of them. Moreover, Anabolic testosterone possesses the capacity to raise red blood cell production, including a increased Rbc count number may possibly boost stamina by way of much better oxygenated bloodstream. More Red blood cells may also enhance recuperation out of physically demanding exercise. The bigger the actual bioavailability within free form Anabolic testosterone the more your muscle mass building result.

Glycogen as well as Synthesis Contraction

Anabolic testosterone elevates muscle tissue contraction simply by raising the amount of continuous motor neutrons within muscle tissue enhancing neuromuscular transmission. This also encourages glycogen synthesis giving additional energy regarding powerful workout routines as a result raising stamina and speed. whenever compressed when lifting weights.

Anabolic Testosterone Advances Weight-Loss Along With Aggressiveness

Anabolic testosterone helps bring aggressiveness in addition to dominating tendencies. This could make clear the supercharge involving self-confidence that gives bodybuilders the psychological advantage they need to lif some serious weight. Anabolic testosterone can also be great at endorsing fat reduction obtaining a good anti-estrogenic impact it generates a perfect weight-loss atmosphere. Anabolic testosterone binds into the A. R on body fat cells contributing to body fat break-down plus stops new body fat development. It's really worth bringing up an indirect activity of weight loss, that test demonstrated a source of nourishment portioning effect on lean muscle in addition to body fat. Because the human body is definitely developing muscle tissue in an more rapid rate on the more protein and carbs you eat, nutriments will be shuttled to muscle tissue, in addition to away from body fat.

In conclusion by simply knowing the development of anabolic testosterone you will see just how your training workout can be benefited through it.

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