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7 Easy Ways to Boost Your Testosterone Levels Without Drugs or Steroids

7 Easy Ways to Boost Your Testosterone Levels Without Drugs or Steroids

When people think of testosterone they usually think of one thing: Manliness. But there’s so much more to this hormone than just masculinity, women have testosterone too, and everyone benefits from it. And why wouldn’t they? Optimal testosterone levels are one of the main supporting features of:

  • Muscle Mass
  • Libido
  • Bone health
  • Energy
  • Mental Agility
  • And more!

And in this short article, we share of some of the best simple ways to keep yours in check, without having to take the risk of drugs or steroids.

Read on to find out the best steps of becoming a better you:

1. Compound Exercises and High Intensity Interval Training

Naturally the first place you’re going to want to go to boost testosterone is the gym.

And you’d be absolutely right. But there are two types of exercises you should be focusing on in particular to get the maximum amount of testosterone.

Compound Exercises and High Intensity Interval Training (HIIT).

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Essentially heavy lifting and short, insane cardio. Compound exercises are anything that involves more than one joint movement, e.g. bench press, squats and deadlift. This allows you to engage as many muscle groups as you can, which encourages your body to produce more testosterone to help you recover

bench-press

    This 2006 study showed that male volunteers following a strict 4-week weight workout comprised of many compound lifts boosted their resting testosterone levels by 40% and lowered the stress hormone cortisol by 24%. Now we get to the cardio; High Intensity Interval Training, which we already know, has a range of benefitsHIIT although primarily used for fat loss, has seen great results from a hormonal aspect. A study from the Journal of Strength and Conditioning Research has shown that regular sessions of HIIT over a 3 week period can dramatically increase blood testosterone concentration.

    2. Vitamin D3 – The Ultimate Testosterone Boosting Hormone

    One of the core vitamins you need in your diet for maximum testosterone production is Vitamin D3.

    That’s because it’s more than just a vitamin – it’s a hormone. If you learn anything from this article, please make it to supplement Vitamin D3! Vitamin D3 is absorbed through our skin via sunlight, and promotes healthy levels of testosterone, bone health and immunity. The problem is that most people don’t get enough Vitamin D3 throughout the day. Ever. Recent studies have estimated that a whopping 1 billion of the world’s population may suffer from a Vitamin D deficiency.

    This is down to modern living. Due to people living and working mainly indoors, it’s harder for our bodies to absorb as much Vitamin D from the sun as we used to in times gone by.

    And it’s essential for testosterone production.

    banffs-sunshine
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      Supplementing Vitamin D3 is easily the best answer here, many argue that you can get enough of the Vitamin from diary products like milk – however this is Vitamin D2, which is synthetically produced and nowhere near as effective. Vitamin D3 is the vitamin in its purest form, and exactly what you need to start taking the nutritional steps towards higher testosterone levels. Especially if you live in an overcast country like Iceland or somewhere in the UK.

      3. Zinc – The Ultimate Testosterone Boosting Mineral

      We’ve covered the core vitamin, now here’s the mineral: Zinc. Found mainly in red meats and leafy greens, zinc is insanely good for boosting testosterone, because it’s a necessity for its production. The process for testosterone starts in our brains, which first requires a reaction to produce LH – the Luteinzing HormoneThis is the precursor to testosterone and essential to it’s production.

      And it can’t happen without enough zinc.

      Red-Meat

        Not only that, LH is responsible for growth hormone, hair growth and other benefits. A study focused on elite wrestlers supplementing zinc found that regular supplementation of the mineral both maintained and improved testosterone levels over a 4 week period.

        TIP: Don’t overdo Zinc! The maximum recommended daily intake of the mineral is 40mg according to the Institute of Medicine’s Food and Nutrition Board. Too much can result in side effects such as nausea and headaches.

        4. Decrease Stress

        It’s not just the physical that affects testosterone – there’s a psychological aspect as well. The main problem is stress – and the more you have of it, the less testosterone you produce. This is all down to the stress hormone, cortisol. It’s catabolic, meaning it induces muscle breakdown, fat gains and generally runs your immune system into the ground – contributing a lot to lower testosterone.

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        You load up on cortisol whenever you do anything that is demanding both physically and/or mentally. But don’t panic, (literally don’t, it’s bad for your T levels) getting more sleep, and engaging in relaxing activities such as meditation can significantly lower cortisol levels and get your testosterone back up to where it should be.

        yoga-in-the-mountains

          5. There’s Nothing Sweet About Sugar

          One of the worst things you can put in your body when it comes to boosting T levels is sugar. This is down to the insulin your body creates to deal with large amounts of glucose. Insulin directly affects with testosterone and reduces your overall count.

          sweet-sugar-potsdam

            This study involving 74 men, consumed 75g of oral glucose, which averaged a 25% decrease in testosterone levels quickly after being absorbed. Cutting down your sugar intake isn’t just good for your waist, it’s essentially to healthy hormone lifestyle.

            6. Posing is Power

            A big influence in testosterone levels is body language. How you hold yourself is a big part of who you are, and done right you instantly boost your testosterone levels by 20% while lowering your cortisol by 25%!

            How? Power Posing.

            consumer-confidence

              A study from Harvard University by Cuddy et al. found that high-power poses (e.g. relaxed, chest out and open poses) significantly improve testosterone, in as little as 2 minutes! Whereas having a low-power poses (e.g. being slumped over, arms folded) decreased testosterone. You can learn more about Cuddy’s findings and her research in her TED Talk: ‘Your Body Language Shapes Who You Are’.

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              See the full talk below:

              7. Fat is Your Friend

              When you go on a diet, one of the first things people tell you to drop is your fat intake. But they don’t know how wrong they are. Certain types of fat are essential to testosterone levels, and taking in far less of it, dramatically drops your T count. In a 7 month study involving two elite ice hockey teams, Team A took a diet of 40% fat and 45% carbs, while Team B had 30% fat and 55% carbs.

              The results were astonishing. Team A had a significantly higher testosterone level than Team B, and even had less Sex Hormone Binding Globulin, a protein that lowers free testosterone in the blood stream.

              What your testosterone levels needs more than anything are healthy fats. These are foods that contain either monounsaturated fats (i.e. avocados, nuts, peanut butter) or polyunsaturated fats (flaxseed, salmon, tuna).

              avocados

                Stock up on these types of food and your T-levels will thank you to no end.

                RELATED: 10 Workout Hacks for Building Muscle

                Featured photo credit: USS Bataan (LHD 5)_140420-M-HZ646-027, Banff’s SunshineDSC_1491, Yoga In The Mountains, Sweet sugar, Potsdam, consumer confidence!, a is for guacamole, oops I mean avocado! via flickr

                Featured photo credit: arms race/istolethetv via flickr.com

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                Saul McArthur

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                Last Updated on March 13, 2019

                How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                Have you gotten into a rut before? Or are you in a rut right now?

                You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

                Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

                1. Work on the small tasks.

                When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

                Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

                2. Take a break from your work desk.

                Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

                Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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                3. Upgrade yourself

                Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

                The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

                4. Talk to a friend.

                Talk to someone and get your mind off work for a while.

                Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

                5. Forget about trying to be perfect.

                If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

                Just start small. Do what you can, at your own pace. Let yourself make mistakes.

                Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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                6. Paint a vision to work towards.

                If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

                Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

                Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

                7. Read a book (or blog).

                The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

                Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

                Check out the best selling books; those are generally packed with great wisdom.

                8. Have a quick nap.

                If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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                9. Remember why you are doing this.

                Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

                What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

                10. Find some competition.

                Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

                Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

                11. Go exercise.

                Since you are not making headway at work, might as well spend the time shaping yourself up.

                Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

                As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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                Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

                12. Take a good break.

                Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

                Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

                Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

                Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

                More Resources About Getting out of a Rut

                Featured photo credit: Joshua Earle via unsplash.com

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