Discover The Power Of Ashwagandha
Ashwagandha, popularly known as Indian Ginseng, is a medicinal plant used for a long time to improve mental and physical performance in Eastern countries. Its often used to treat stress as well as infertility.
Also, it has a tremendous power: boosting your testosterone. Current research indicates that the powers of this mythical plant go way beyond the myths. It has been proven to affect this hormone, which increases the sperm count.
Most of the time, you can find this herb in supplements, but its also possible to find the herb directly. In this case, you can use it in cakes or similar foods much like you would with a seasoning. As soon as you do it, you will discover why people have been using it for centuries.
Alternative Ways To Increase Testosterone
There are many testosterone supplements available to buy over the counter that purport to increase a persons testosterone. However, there is typically little evidence to demonstrate their effectiveness.
Lifestyle changes, such as exercise, improving diet, and reducing excess weight may have a more significant impact than taking these supplements.
These choices should occur after a discussion with a doctor, so that the best approach is made for the individual in view of their personal medical history.
What Happens When A Mans Testosterone Is Low
Lower than optimal testosterone levels have many effects on your health. These are the most common ones:
- Reproductive health: Men with low testosterone levels often lose their sex drive. You also experience a low sperm count and erectile dysfunction .
- Vitality: When male hormone levels experience a dip, your energy levels sink, too.
- Obesity: High body fat is both a symptom and a cause of low testosterone.
- Loss of muscle and bone: Testosterone is key in the maintenance and production of muscle mass and bone, for both men and women .
- Mood disorders: Low levels of testosterone have been linked with a raised incidence of anxiety and depression.
Testosterone levels tend to drop with age, causing some additional problems due to the loss of muscle mass and bone density. Its a natural part of the aging process in men and doesnt necessarily require any action, such as hormonal therapies .
You can give yourself a boost to get your testosterone levels as high as possible through food and lifestyle choices, though.
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Eating Broccoli Or Cauliflowers
Since were talking about motherly advice that works, we may as well cite broccoli. Yes, that little green vegetable that every kid hates. Now youre a grown-up, so you should know that broccoli or other similar vegetables such as cauliflowers should be on your plate if you plan on increasing your testosterone production.
Theres a hormone called diindolylmethane, also known as DIM, which is very important for blocking estrogen and helping in testosterone production. So, guess what vegetable has a lot of it? Point for you if you said broccoli.
Another interesting fact about broccoli is that it may help prevent prostate cancer, so every man should grow up and get a fair share of broccoli every week to be as healthy and strong as possible.
Eat A Balanced Varied Diet
Alongside exercise, your diet is going to be the other biggest influencing factor, possibly even more so.
There are a lot of books and websites professing to the best diet for boosting testosterone when in reality its very simple. All you need to do is focus on natural, whole foods, which are rich in micronutrients.
A good tip is to follow the 80/20 rule where 80% of the time you eat healthy foods such as vegetables, lean meats, fish, fruit, nuts, seeds and whole grains, then you save the other 20% for treats and unhealthy items. This approach prevents binging and makes it easier to stick to your diet.
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Toned Milk Fortified With Vitamin D
Milk is any day recognised as a glass of goodness and high nutrition. Apart from having proteins and multiple essential minerals, the milk fortified with vitamin D is a great source of food to boost your testosterone levels and gain muscular strength. Moreover, milks calcium content make it excellent for promoting bone health.
Exercise And Lift Weights
Exercise is one of the most effective ways to prevent many lifestyle-related diseases. Interestingly, it can also boost your testosterone.
A large review study found that people who exercised regularly had higher testosterone levels. In the elderly, exercise increases testosterone levels, fitness and reaction time .
New research in obese men suggests that increased physical activity was even more beneficial than a weight loss diet for increasing testosterone levels .
Resistance training, such as weight lifting, is the best type of exercise to boost testosterone in both the short- and long-term .
High-intensity interval training can also be very effective, although all types of exercise should work to some extent .
All forms of exercise may increase your testosterone levels. Weight lifting and high-intensity interval training are the most effective.
Therefore, you must pay attention to your long-term calorie intake and diet strategy.
Constant dieting or overeating may disrupt your testosterone levels .
Eating enough protein can help maintain healthy levels and aid in fat loss, which is also associated with your testosterone (
Carb intake also plays a role, with research showing carbs can help optimize testosteronelevels during resistance training (
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Have Bigger Orgasms With Evening Primrose Oil
How you feel: You may feel sexual desire, but the sex itself doesnt feel as good as it used to and youre not getting those really big Os like before.
How it works: Evening primrose oil will balance out your progesterone and estrogen levels, which in turn will increase dopamine, which will in turn help you produce more nitric oxide. This is absolutely essential for the dilation of blood vessels and tumescence that leads to bigger and better orgasms.
Cut Back On The Sugar
Eating lots of sugary foods raises a persons blood glucose level. That, in turn, promotes insulin release to counteract the effect. Insulin interferes with testosterone production and testosterone levels in the blood, which typically means testosterone levels drop when insulin levels rise to meet elevated levels of blood sugar . The effect is even more pronounced for those who have developed type 2 diabetes.
If you want to ensure all that testosterone youre producing through your weight lifting routine is not being devoured by insulin, you would be wise to cut back on sugary drinks and desserts. You would also be well-advised to watch for sugar that is often hidden in processed foods to make them taste better.
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Have A Glass Of Milk Before Going To Sleep At Night
Interestingly, a lot of the production of testosterone occurs when an individual is sleeping at night. Full-fat milk can trigger production improvements for individuals who enjoy the taste. Having this type of milk right before bed is also helpful to the production of melatonin, which is the hormone released that makes individuals more tired.
Avoid Drinking Excessive Amounts Of Alcohol
Drinking alcohol in excess can cause a decline in testosterone and an increase in a female hormone called estradiol, research shows . How much is too much? Although no recommendations have been made specific to preserving testosterone, experts advise moderate drinking to reduce your risk of cancer and heart disease. Whats moderate drinking? No more than two drinks a day for men, and one drink a day for women.
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How To Increase Testosterone Naturally
Lose Weight With A Healthy Diet
Overweight men tend to have decreased levels of testosterone as obesity suppresses testosterone production. The effect can be especially relevant if you are young, as your testosterone should be naturally higher at this time.
The best way to lose weight is with a healthy diet. Weight lifting can also help a lot, but you should focus on what youre eating and doing aerobic exercises.
Its also essential to remember that obesity also affects several other aspects of your life, such as increasing the risk of heart issues, diabetes, and even dying from a Covid-19 infection. So, theres no reason not to go out, exercise, change your diet, and live longer and with more quality.
Low And High Testosterone Levels In Women
Testosterone also is present in women, but at significantly lower levels. In women, high levels of testosterone seem to come with undesired effects such as hair loss specifically, frontal hair balding. High levels of testosterone can also result to infertility and are commonly seen in polycystic ovarian syndrome
Other effects include
What Is Testosterone And How Is It Produced
Testosterone is quite simply the main male sex hormone that is responsible for the growth, development and maintenance of the various characteristics of the male reproductive system. Furthermore, is also contributes to the other androgenic characteristics such as body hair, muscular and bone growth, sexual arousal and performance etc. It can be categorised as a naturally produced anabolic steroid in the body.
This hormone is chiefly produced by the gonads, the primary reproductive organs . Gonads are the driving force behind the various aspects of sexual intercourse and reproduction. Coming back to testosterone, men produce it in large quantities through the Leydig cells in the testes and women produce it in controlled quantities in the ovaries. For men almost the entire concentration of testosterone is produced by the testicles while a small amount is also produced by the adrenal glands. Basically, the hypothalamus located in your brain governs just how much testosterone your body needs and this is processed by the pituitary gland. The pituitary gland then signals the testicles to produce testosterone. Upon synthesis, this hormone flows through your body and participates in various important functionalities.
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How To Increase Free Testosterone
If youre looking to increase free testosterone levels, consider this
Bound testosterone, that is not Free of carrier proteins, is like having a fistful of dollars, with nowhere to spend it.
But Free Testosterone, that is not bound up by carrier proteins, is available now for whatever it is you want to buy
Be it women, wealth or world domination.
This explains why a man with total testosterone levels in the 700s can still be slammed with all the brutal symptoms of Low T.
Hes got the money, but he cant spend it.
The carrier protein that binds up your testosterone is called Sex hormone-binding globulin and if you have too much, youre definitely going to feel it.
Most of the SHBG in your body is produced by your liver but your brain and testicles produce it as well.
The SHBG produced by your testes is called androgen-binding protein and it has a strong affinity for your testosterone.
But it also has a relationship with estrogen, so when E levels go up, SHBG goes up too.
And its this combo of elevated estrogen, and elevated SHBG, that is pushing many mens free testosterone levels way down into the danger zone.
Fortunately, there are a some fairly simple solutions to this problem
That will take your testosterone that is currently bound, and free it up so your body can use it.
Lets take a look at a couple of my favorites
Supplements : Vitamin D
Vitamin D3 supplements may boost testosterone levels, especially in the elderly and people who have low blood levels of vitamin D.
In one study, zinc and vitamin B supplements increased sperm quality by 74%. Zinc also boosts testosterone in athletes and those who are deficient in zinc .
Other studies also suggest vitamins A, C and E can play a role in your sex hormone and testosterone levels, although more research is needed .
Out of all the vitamins and minerals available, the research on testosterone shows vitamin D and zinc supplements may be best .
Vitamin D and zinc have the strongest evidence as testosterone boosters. Other micronutrients may also have benefits, but require further research.
It may also have major effects on your testosterone levels.
The ideal amount of sleep varies from person to person, but one study found that sleeping only 5 hours per night was linked to a 15% reduction in testosterone levels .
One long-term study observed that those who slept only four hours per night had borderline deficient levels .
Other long-term studies support this. One study calculated that for every additional hour of sleep you get, testosterone levels rise 15% higher, on average .
Although some people seem to do fine with less sleep, research suggests around 710 hours of sleep per night is best for long-term health and your testosterone.
Only a few natural testosterone boosters are supported by scientific studies.
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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.
Drugs To Increase Libido In Males
You do want drugs to increase male libido?
Well, if your testosterone levels are low, then you can get testosterone injections, patches or gel.
Other than that, there arent any drugs you can take, however much I understand your wish for a quick boost in your libido.
Of course, you could take Viagra. However, I hope you love yourself enough to take a cool, calm look at the whole picture your complete health and well-being.
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Make Sure Youre Training The Right Way
Before we close, we want to revisit weight training and make one more important point. At the outset, we discussed how weight training can boost testosterone levels and how compound lifts were the most effective type of lifts to do. While both of those things are true, there is one other factor that weighs on the size of the testosterone boost you receive: the volume of lifting you do.
Volume refers to the total number of reps and the total amount of weight you lift. Studies show that if you concentrate on higher volume rather than maximum weight, your body will release more testosterone in response . So, instead of seeing how much weight you can bench press, focus instead on putting anywhere from 75 90 percent of your maximum weight on the bar and doing as many reps as possible.
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How To Increase Libido In Menopausal Women
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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.
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