Dark Chocolate Is Better Than Normal Chocolate
If you like chocolate, we have excellent news: dark chocolate is healthy, and you can eat it . While desserts, in general, are not very good for people on diets, dark chocolate is considered healthy because its low on sugar and it has a lot of flavanols, which are known for being suitable for the cardiovascular system.
Mens Hormone Balance + Integrative Medicine
Testosterone is a crucial component of hormonal wellness and overall health for both men and women, but it decreases with age, lifestyle, and dietary factors. While sometimes a decrease in hormones is expected with age, it is possible to restore low testosterone levels.
Increasing testosterone naturally through diet and lifestyle changes has proven to be incredibly effective for many people. Your integrative medicine doctor can help you determine if your testosterone levels are healthy, and what you can do to boost them.
Tips How To Increase Testosterone Levels In Older Men
If youre a man in your 40s, 50s, 60s, 70s or 80s, this article will show you how to increase testosterone levels in older men.
A common issue among men over 40 is low testosterone. The older we get, the more our testosterone drops. For most men, testosterone production starts to decline after 30.
Increasing your testosterone levels after 40 will boost your sex drive, promote muscle growth, and keep you young.
Note that the tips below can also help younger men increase testosterone levels.
Add Ginger To Your Diet
This one is a little bit controversial only because there have not been any large-scale human studies looking into the connection between ginger and testosterone production. There have, however, been animal tests that have concluded that ginger can indeed boost testosterone levels . Ginger seems to increase HDL cholesterol levels, enhance antioxidant activity, stabilize blood sugars, and recycle testosterone receptors, among other things.
One of the other many great things about ginger is its versatility. You can use it to enhance any number of dishes from cashew chicken and pork tenderloins to salads, spaghetti, and soups, as well as seafood dishes, pie, chili, and numerous stir-fry dishes. Or you can man up and eat it raw.
How To Increase Testosterone With Food
In learning how to increase testosterone, it is highly important to learn to eat a healthy diet. Eating a healthy diet is key to living a healthy life. I will, therefore, urge you to take your diet more seriously. Let us look at foods that can help to increase testosterone level.
- Low-fat milk with Vitamin D
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Make Sure You Train Properly
Finally, the emphasis on physical activity and weight training cannot be stressed enough because weight training is crucial to increasing testosterone levels naturally. Compound lifts are highly effective, but the volume of the lifting can also make a big difference. Rather than pushing the body to its maximum performance, many researchers say to do no more than 90% of what the individuals limit is.
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Make Sure To Get Enough Vitamin D
It has been proven that there is a positive correlation between vitamin D intake and our sex hormones, so if youre fortunate enough to live in a hot, sunny climate, then soaking up those rays is fantastic for boosting testosterone.
If youre not one of those people, then taking a vitamin D supplement with your meals can help you make up for any lacking sunlight.
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How To Boost Testosterone Levels Naturally
It can be difficult to ensure that youre producing the right level of testosterone, and low testosterone in men is becoming an increasingly more prominent health issue.
Produced primarily by the testicles, testosterone is crucial to maintaining good overall health for men. A normal male testosterone level peaks between the ages 20-30, and then it begins to decline.
In this article, we will cover what testosterone does, the effects of testosterone deficiency and surplus, and both artificial and natural testosterone boosters, including foods which have been shown to help promote a healthy testosterone level.
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How To Boost Testosterone Levels Fast Conclusion
These are the main changes you can make to you diet and your lifestyle to boost testosterone levels fast and support your lifestyle both in and out of the gym.
The main way of getting a fast boost of testosterone has got to be via the Zinc and Vitamin D3, both of which have been seen to rapidly increase amounts of the male hormone in the bloodstream.
A good way to ensure a healthy and effective dose of both of these nutrients can be via daily supplementation of TestoFuel.
TestoFuel contains 15mg of Zinc per daily serving, along with a whopping 5000 IU of Vitamin D3 along with various other T-Boosting nutrients that will be sure to give your hormones the rise they need for the gains you deserve.
Proven Ways To Increase Testosterone Levels Naturally
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Testosterone is the main male sex hormone, but females also have small amounts of it.
It is a steroid hormone, produced in mens testicles and womens ovaries .
The adrenal glands also produce small amounts.
During puberty in boys, testosterone is one of the main drivers of physical changes like increased muscle, deeper voice and hair growth.
However, having optimal levels is also important throughout adulthood and even during old age.
In adults, healthy levels are important for general health, disease risk, body composition, sexual function and just about everything else .
Additionally, increasing your testosterone levels can cause rapid gains in muscle mass and vitality in only a matter of weeks (
The research is pretty conclusive: both genders should ensure they have healthy levels of testosterone, especially as they age (
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What Is The Role Of Testosterone In The Body
Testosterone is primarily associated with defining secondary male characteristics during puberty such as a deepened voice and increased muscle mass. Through adulthood, its linked to sex drive, strength, and social markers such as confidence, authority, and aggressiveness.
Testosterone affects many aspects of the body and the benefits to overall health include, but are not limited to:
- Healthy metabolism
- Regulated mental and physical energy
- A healthy pain response
- Sufficient levels of red blood cells
- Regular sleep patterns
- Hair growth
Add Fenugreek To Your Diet
Then the Greek is a relatively obscure but helpful herb, helping individuals increase their discussed room level in many different cases. The experience seems to be intermittent among men, but scientific evidence confirms but it can have an incredible impact on others. The seeds of the plants are ground up after being dried, and it is often included in other recipes. It is often included in Indian food, in wraps, and stews.
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Reduce The Use Of Plastics With Food
Throughout the world, people are becoming more aware of the dangers of plastic, and how its negatively affecting the earth. But did you know that using plastic materials can even hurt your testosterone levels?
Chemicals known as Phthalates are added to plastics to make materials softer and more flexible. These chemicals can also be found in shampoos, laundry detergent, and even in plastic food containers.
Phthalates do not accumulate in the body. However, experts still believe that they could hurt our overall health, including lowering serum testosterone levels in men.
Supplements To Boost Testosterone
Changes in diet and lifestyle have proven effective in raising testosterone in many men, but there also may be some holistic supplements that can aid this process and support healthy hormone production.
- Tribulus terrestris This herb has been used for centuries in traditional medicine, and some evidence suggests that it may enhance sexual function and libido in both men and women .
- Zinc This mineral is necessary for healthy sperm production, as well as testosterone function . However, its important to note that supplementation with zinc wont help if you already have adequate levels of this mineral.
- Ginger root In one study, 75 men with infertility took a daily ginger supplement. After 3 months, they experienced a 17% increase in testosterone levels . Ginger root also supports digestion and can modulate inflammation.
- Berberine This alkaloid has been shown to improve metabolic syndrome, which can lower testosterone levels in men and women.
- DHEA A precursor for sex hormone production, DHEA levels decrease with age, stress, and other lifestyle factors. If your DHEA is low, your body doesnt have the necessary building blocks for hormones, including testosterone, and your levels will drop.
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Promote Higher Levels Of Hdl Cholesterol
Everyone has the belief that cholesterol is bad for the body, but they are only half correct. The toxic and unhealthy cholesterol that can build up in the body is LDL cholesterol. However, HDL cholesterol has a much different impact. Some research suggests that elevated levels of HDL cholesterol have been linked to increased serum testosterone levels.
Even though the connection is relatively minimal, increasing HDL cholesterol extensively can cause heart disease. Anyone who wants to raise their HDL cholesterol to increase testosterone naturally may first speak with a medical professional.
The Effects Of Testosterone Surplus
Having an elevated level of testosterone in your body can have a detrimental effect on your physical health as well as affecting your psychological health.
Testosterone is associated with confidence, aggression, and strength. As mentioned, the more elevated the level of testosterone in your body, the greater the likelihood of these qualities being physically manifested or expressed.
The signs and symptoms associated with raised testosterone levels include:
- Minor testicle shrinkage
- A greater risk of an enlarged prostate
Likewise, males with higher testosterone levels are more likely to:
- Consume greater quantities of alcohol
- Participate in risk-taking behaviour
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Intermittent Fasting: How To Do It
Intermittent fasting works on one level because of how much glucose and glycogen are in your bloodstream at a given time.
If you eat regularly, your body has a steady supply of both, and it taps those supplies of energy when it needs them for activities .
When you fast, your serum glucose and glycogen plummet. When your body needs energy, it has to find it elsewhere.
This explains why fasting works so well for weight loss: it forces your body to gobble up body fat to fuel your activity and workouts.
Simply fasting from time to time can reduce your body fat, and thus boost your testosterone. But you can fine-tune and hack your fasting based on your goals.
If your primary objective is boosting your growth hormone production
Your best bet is to do a cold-turkey 24-hour fast once or twice a week.
Im not gonna lie, gents, this sucks. It means choosing a day to two each week and you go about your general life just without eating.
Thats a full 24 hours, for example from 9 pm to 9 pm.
It takes a lot of grit. Its not fun. For most people, its not even sustainable.
But producing lots of human growth hormone requires you to trick your body into thinking its about to starve. The benefits outweigh the pain for some, so if you think youve got what it takes, give it a try.
If you want high HGH and direct testosterone synthesis
The superior program for this is called a 16-8 intermittent fast. This is when you eat for eight hours in the day, and fast for the other sixteen.
Use Natural Sources Of Zinc And Magnesium
Rather than turning to a supplement, there are many different sources of zinc and magnesium that consumers can integrate into their routine. These minerals are necessary for the production of testosterone, but it is easy to miss out. A big sign that consumers are short in these nutrients is diarrhea, though some people bring it on themselves with heavy drinking of alcohol and not enough water consumption.
Luckily, many foods are high in zinc and magnesium. Some foods consumers may consider integrating to keep their body rich with these nutrients include oysters, bran cereals, yogurt, sesame seeds, pumpkin seeds, Brazil nuts, crabs, and scallops.
Add Compound Lifts To Weight Training
As helpful as weight training with resistance can be, it is crucial to do the right kind of weight training to make a difference to truly boost testosterone levels properly. Compound lifts are beneficial. Also referred to as a multi-joint lift, the routine engages many muscles simultaneously on either side of the joints. In contrast, a bicep curl doesnt engage any other joint than the elbow joint.
Many of these lifts may already be in the participants routine, making them more familiar unless intimidating. Squats, deadlifts, and the inclined bench press are just a few examples. While some people may prefer to use weight machines instead, these machines take over the control needed to engage the weight, so some do not get as much as they cut out.
Drink Milk At The End Of The Day
Did you know that your mother was right when she said you should drink milk before going to bed? Most of your testosterone is produced while you are asleep. So, whatever food you ingest just before you go to bed has a more significant influence on your hormonal production than what is consumed during other times of the day.
Therefore, milk will indirectly help you produce testosterone because you will sleep deeply and wake up less often during the night. Other factors also influence sleep, though, so milk may not be enough in all cases.
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Testosterone And Vegetarian Diets
Another common concept is that vegan and vegetarian diets will contribute to lower levels of testosterone. Still, one study found vegans to have higher testosterone levels than both vegetarians and meat-eaters .
The vegans and vegetarians in this study were younger and had a lower body weight than meat-eaters, which can affect the results. If these men were healthier in general, they would also tend to have higher testosterone levels.
Nonetheless, the study seems to prove that you can have a vegetarian or vegan diet and enjoy optimal hormonal balance and health.
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Get Rid Of Your Anxiety And Stress
Long term stress and anxiety can have adverse effects on your health. It can result in dangerous elevated levels of the hormone cortisol, which can decrease the production of testosterone in the body.
Anxiety and tension can even make you feel more hungry and increase your diet. This can result in fat accumulation around your organs and negatively impact your hormone balance.
Stress can impact your feelings, thought processing, behaviour and if left uncurbed it can result in elevated blood pressure, rise in sugar levels and heart diseases.
For an overall well balanced life and for balanced hormones in the body you should learn to manage your anxiety and tension better.
Practice light exercises daily, keep a healthy diet, meditate and take proper rest.
Consumption Of Natural Testosterone Boosters
The following testosterone boosters can raise your testosterone naturally:
This natural plant is a proven way to enhance your sex life.
It helps reduce stress and anxiety which have been the common causes of erectile dysfunction and low libido.
It stimulates the production of nitric oxide which improves better blood flow in the genitals.
Ashwagandha increases sperm count and provides better endurance.
This amino acid helps increase or decrease the release of various hormones in the brain and rest of your body.
It enhances the production of testosterone hormone and aids the release of it in the testes.
Also known as Tribulus Territus, is an invasive plant dried form of which is known to increase the male sex hormone.
It improves libido , maintains blood sugar and decreases cholesterol in the body.
Bindii can enhance sexual arousal and satisfaction and can treat erectile dysfunction.
It contains Furostanolic Saponins which can naturally increase the T hormone by 46%. It also improves sexual appetite and helps in getting better erections.
It can improve your performance in the bedroom a great deal.
Commonly used as a spice, ginger has antioxidant, anti-inflammatory and anti-microbial properties.
It is beneficial for patients of diabetes, heart diseases, depression, cancer and mental disorders.
Ginger increases the level of cholesterol in testes and reduces oxidative stress to enhance better production of testosterone.
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