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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 men take dangerous steroids, and millions of people buy products that claim to be able to boost testosterone naturally (but do very little, actually).

So, is there a healthy, scientifically proven way to increase your testosterone production without taking pills or wasting money on fancy pills? Absolutely.

There are six easy, healthy, real ways. If you put it all into your daily routine, you can see a huge difference.

#1 Eat good vegetables

Research shows that vegetables rich in a substance called indole-3-carbinol, or “I3C,” can modulate estrogen levels in men (in this study, 500 mg of I3C per day reduces “bad” estrogens by 50%). This, in turn, helps maintain high levels of testosterone.

I3C occurs 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 veggies into your daily meal plan, it can help your hormones.

#2 Eat more meat

Protein from meat is especially helpful when you are overweight. Studies show that muscle increases testosterone levels and increases muscle mass.

A study consists of two groups of men, all compared to healthy and established, following the intensive support for twelve weeks. At the end of the program, everyone has reached the balance of energy, but only the meat eaters have enjoyed large muscles and fat.

“Meat” is not just red meat, by the way. Fish, chicken, turkey, pork, beef, etc., 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 every week (95% lean, or lean cuts of meat like fillet or NY strip). When I cut, I do one to two red meats a week.

#3 Eat enough fat

Fat is the most powerful substance available to your body. Each gram of fat contains more than twice the calories of one gram of carbohydrate or protein.

Eating healthy fats, such as meat, milk, olive oil, avocados, flax seed oil, many nuts, and other foods, is an important part of overall health. Fats help your body absorb the other nutrients you give it, support the nervous system, help regulate cellular processes, regulate hormone levels, and more. Research has shown that men whose diet is rich in fat have higher testosterone levels than those who eat a low-fat diet.

It is generally believed that eating saturated fat, like the fat found mostly in animal products such as meat, dairy, and eggs, is good for your health. Research has proven this claim to be false, however. In fact, recent research shows that back It may be true- that saturated fat can reduce your risk of heart disease.

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

Trans fat is a scientifically modified form of saturated fat that has been developed to give foods a longer shelf life. Many cheap, packaged foods are high in 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 food is usually cooked in trans fat.

This type of fat is bad news, and eating too much of it has been associated with many diseases and problems. It is not beneficial for the body and therefore should be avoided altogether.

#4 Chill Out, Man

The advice is pretty simple: reduce the stress in your life, and your testosterone levels will increase.

Your body reacts to stress by producing a hormone called “cortisol,” which is very catabolic (breaks down muscle and fat), and which can interfere with the production of testosterone. Cortisol also increases appetite and can promote belly fat, which can become a vicious cycle if there is daily stress.

So, try not to sweat a little too much stress, don’t overtrain, take time for yourself every day to cool down, and avoid conflict by trying to do to others what you need to fix , and you will not only be happy in life, but you will get good results in the gym (which makes happiness even more cool!).

#5 Get enough sleep

Many people work long hours and reduce their sleep to have more time for themselves at night. While I fully understand this and have done it many times myself, it is not a good habit to get into.

Research has shown that not getting enough sleep lowers testosterone levels. In this study, healthy young men were restricted to 5 hours of sleep a night, and it reduced their testosterone levels by 10% to 15%.

Studies have also shown that sleep deprivation makes weight loss more difficult, and that you lose more muscle mass when calorically restricted.

So shoot for 7-9 hours of sleep a night (and that means to sleep for many hours-not going to bed at midnight and getting up at seven).

Oh and don’t worry about the whole “before or after midnight” thing. There is no scientific evidence that sleeping after midnight is any more beneficial than before midnight, or that you need to go to bed before midnight to get a good night’s sleep.

#6 Have more sex

As one would expect, sex increases testosterone levels, so now you can tell your daughter that it’s her responsibility to help maintain your health by releasing it (hah ).

Details

These are among the easiest, healthiest ways 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 it in, and the difference between what I see and hear is night and day.

Have you had any experience with any of these? Want to say something else? I would like to hear from you on my site, www.muscleforlife.com

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