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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
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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

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                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

                Copywriter

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                Last Updated on July 12, 2021

                100 Incredible Life Hacks That Make Life So Much Easier

                100 Incredible Life Hacks That Make Life So Much Easier
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                Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

                By tweaking little things in your daily life, it can make your life much more convenient!

                Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

                83 tie a small piece of bright colored fabric

                  84 write random letter

                    85 use a rubberband

                      86 dorm smell bad

                        87 lean your phone on your sunglassess

                          89 how to waterproof your shoes

                            90 take a picture of the name card

                              91 iron inside out

                                92 old newspaper

                                  93 tumble try shoes

                                    keep a card like this

                                      SONY DSC

                                        94 soap bar

                                          95 make a hole

                                            96 drop the battery

                                              97 use a coozie

                                                98 when taking a picture

                                                  use a clean dust pan

                                                    try a pants hanger

                                                      use your cellphone light

                                                        use a spring from an old pen

                                                          quick and easy iphone speaker

                                                            user binder clips

                                                              wrap a wet paper towel around your beverage

                                                                put pancake mix in a ketchup bottle

                                                                  clean out an old lotion bottle for your beach

                                                                    use a muffin tin to serve condiments at a bbq

                                                                      doritos are great for kindling

                                                                        use nail polish to identify different keys

                                                                          use a hanging shoe rack to store cleaning supplies

                                                                            freeze grapes to chill white wine without

                                                                              use paper clips to organize your cables

                                                                                almost finished your jar of nutella

                                                                                  sick of having a box full of tangled

                                                                                    unroll the rim to increase the capacity

                                                                                      cut open toilet paper rolls and use as a cuff

                                                                                        remove the stem from strawberries

                                                                                          turn an old bottle into a simple little cord holder

                                                                                            for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                              how to fold a fitted bed sheet

                                                                                                tired of snoozing past your alarm

                                                                                                  place a rubber band around an open paint can to wipe your brush on

                                                                                                    ut a wooden spoon across a boiling pot

                                                                                                      use bread clips to save flip-flops

                                                                                                        take pictures of friends holding items

                                                                                                          how i always know which headphone is the left one

                                                                                                            put a stocking over the end of a vacuum

                                                                                                              How to make sure you drink enough water

                                                                                                                user a can opener to open blister

                                                                                                                  good sandwich guide

                                                                                                                    turn your muffin pans upside down

                                                                                                                      50 pounds of groceries and living on the 5th floor

                                                                                                                        the right way to make a blt

                                                                                                                          add one teaspoon of baking soda

                                                                                                                            38

                                                                                                                              hair straighteners equals to collar irons

                                                                                                                                stack your clothes vertically to see them all

                                                                                                                                  the right way to make cookies in the summer

                                                                                                                                    how to clean a blender

                                                                                                                                      the right way to eat a popsicle

                                                                                                                                        use bread clips to label and organize power cords

                                                                                                                                          to get the built up residue off of your shower head

                                                                                                                                            user a hair clip to orgainize long wires

                                                                                                                                              a frozen saturated sponge in a bag

                                                                                                                                                rub stuck zipper teeth with a graphite pencil

                                                                                                                                                  use a soda pop tab

                                                                                                                                                    50

                                                                                                                                                      51 How to multiply large numbers in your head.

                                                                                                                                                        52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                                          rub a walnut on damaged wooden furniture

                                                                                                                                                            kids fall out of bed

                                                                                                                                                              use toothpaste to clear up hazy car

                                                                                                                                                                58

                                                                                                                                                                  59 keep pizza out while driving home

                                                                                                                                                                    60 put your straw through the tab to keep it from rising

                                                                                                                                                                      hold oreos with a fork so your fingers

                                                                                                                                                                        Never lose your remotes again

                                                                                                                                                                          hiding your emergency money

                                                                                                                                                                            use a bread tab to hold your spot on a roll

                                                                                                                                                                              if you are at a hotel and run out of chargers

                                                                                                                                                                                keep a square of cardboard in a ziplock bag

                                                                                                                                                                                  If you need to pee or smoke at a bar

                                                                                                                                                                                    drill holes in the bottom of your garbage

                                                                                                                                                                                      use an accented letter as your passcode

                                                                                                                                                                                        use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                                          do something unusual when locking the door

                                                                                                                                                                                            when heating leftovers space out a circle in the middle

                                                                                                                                                                                              dont burn yourself in those hard to reach candles

                                                                                                                                                                                                put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                                  75 use a piece of paper to organize

                                                                                                                                                                                                    use half a pool noodle

                                                                                                                                                                                                      pencil case to store cables

                                                                                                                                                                                                        78 clothespin to hold nail

                                                                                                                                                                                                          79 make blts

                                                                                                                                                                                                            80 take a picture of your fridge

                                                                                                                                                                                                              81 fill plastic water bottles

                                                                                                                                                                                                                82 right ways to eat chips

                                                                                                                                                                                                                  99 if your plug keeps failing

                                                                                                                                                                                                                    100 put the banana on the wire

                                                                                                                                                                                                                      88 before you throw away a post it

                                                                                                                                                                                                                        Source: Reddit LifeProTips

                                                                                                                                                                                                                        There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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