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5 Ways to Naturally Boost Your Testosterone

5 Ways to Naturally Boost Your Testosterone

Would you like to have a muscular body, high energy levels, elevated focus, and a powerful sex drive? Of course you would! Thanks to the sex hormone testosterone, all of these benefits are yours for the taking. But what if you don’t have a healthy level of testosterone? Then you could expect increased fat storage, low energy levels, difficulty sleeping, and a decreased sex drive.

Testosterone levels decrease in our bodies as we age, so it becomes more and more important to increase testosterone as time goes on. Convinced this is kind of a big deal? I hope so. If you would like to build a strong body that allows you to walk with swagger and confidence, apply the following 5 ways to naturally boost your testosterone.

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1. Lift Heavy Things

Compound resistance training exercises such as squats, lunges, bench presses, and bent-over rows are your best bet if you’d like to naturally boost your testosterone in record time. Perform three resistance training workouts per week and make sure you let your body fully recover in between every set. If you’re a beginner, rest for about 90 seconds in between each set. If you’re unfamiliar with these exercises, please consider working with a personal trainer, purchasing a quality workout routine such as The New Rules of Lifting, or looking up demonstration videos on YouTube at a bare minimum. Proper form is your number one priority when performing any fitness plan, so if you’re going to do it, do it right!

2. Eat Healthy Fats

Fat has been victimized by society for too long. While you should minimize the consumption of trans fats like those found in fried foods available at any fast food establishment, healthy fats not only help you feel full and satisfied (making it less likely you’ll over-eat later), but also naturally boost your testosterone. Healthy fats can be found in foods such as eggs, grass-fed steak, grilled chicken, fish, nuts, and avocado. Also consider using healthy cooking oils, like olive oil, almond oil, or coconut oil.

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3. Go Outside

Getting an abundant amount of sunshine will give your body a healthy dose of Vitamin D, which will naturally boost your testosterone. If you’re chained to a desk and don’t have much time to spend outside, purchase a bottle of Vitamin D to supplement your meal plan the next time you’re grocery shopping.

4. Catch Some Z’s

How much you sleep has a direct influence on your testosterone levels. Get seven to eight hours of shut-eye if you can, or aim for an afternoon nap if you can’t. This is the most relaxing way to naturally boost your testosterone. If you have a tough time getting to bed, please click here to discover the 11 sleep habits of successful people.

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5. Eliminate Stress

Cortisol is a stress hormone that reduces your testosterone levels and causes fat gain. Eliminating stress from your life will help you feel happy and naturally boost your testosterone. Breathe deeply on the drive to work to increase focus and clarity. Ask your boss if you may step outside for a moment if you feel overwhelmed. Do some stretches at your desk to get your blood flowing. Start a journal so you can put your thoughts on paper (and get them out of your head). Wind down with a good book and hot cup of tea an hour before bed. If you’d like more action steps that will help you eliminate stress, click here to read about 5 powerful ways to reduce stress.

Are you ready to build a strong body that will help you walk with confidence?

This wonderful sex hormone is vital for your health and well-being, so I hope you’ll consider these 5 ways to naturally boost your testosterone. Do you have any other tips that might be helpful? If so, please share them below!

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Daniel Wallen

Daniel is a writer who focuses on blogging about happiness and motivation at Lifehack.

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Last Updated on November 11, 2019

How to Improve Memory and Boost Your Brainpower

How to Improve Memory and Boost Your Brainpower

Have you ever noticed that some people are able to effortlessly remember even the most mundane details and quickly comprehend new things? Well, you can too!

To unlock the full potential of your brain, you need to keep it active and acute. Wasting time on your couch watching mindless television shows or scrolling through facebook is not going to help.

Besides getting out flashcards, what can you do to help remember things better and learn new things more quickly? Check out these 10 effective ways on how to improve memory:

1. Exercise and Get Your Body Moving

Exercising doesn’t just exercise the body, it also helps to exercise your brain. Obesity and the myriad of diseases that eventually set in as a result of being overweight can cause serious harm to the brain.

Furthermore, without regular exercise, plaque starts to build up in your arteries, and your blood vessels begin to lose the ability to effectively pump blood. Plaque buildup leads to heart attacks and it also reduces the amount of oxygen and nutrients that your blood carries to your brain. When the nutrients don’t make it there, the brain’s ability to function is compromised.

To prevent this from happening, make sure you get moving every day. Even if it’s just a brisk walk, it’ll help you maintain and increase your mental acuity. Brisk walking, swimming and dancing are all excellent activities. Take a look at these 5 Ways to Find Time for Exercise.

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2. Eliminate Stressors and Seek Help If You’re Depressed

Anything that causes you major stress, like anger or anxiety, will in time begin to eat away the parts of your brain that are responsible for memory. Amongst the most brain-damaging stressors is depression, which is actually often misdiagnosed a a memory problem since one of its primary symptoms is the inability to concentrate.

If you can’t concentrate, then you might feel like you are constantly forgetting things. Depression increases the levels of cortisol in your bloodstream which elevates the cortisol levels in the brain. Doctors have found that increased cortisol diminishes certain areas of the brain, especially the hippocampus which is where short-term memories are stored.

Prolonged depression can thus destroy your brain’s ability to remember anything new. Seek professional help to combat your depression – your brain will thank you.

3. Get a Good Night’s Sleep and Take Naps

Getting a consistent 7 to 8 hours of sleep each night will increase your memory. During sleep, the brain firms up memories of recently acquired information.

Getting enough sleep will help you get through the full spectrum of nocturnal cycles that are essential to optimal brain and body functioning during the waking hours. Taking a nap throughout the day, especially after learning something new, can also help you to retain those memories as well as recharge your brain and keep it sharper longer.

4. Feed Your Brain

Fifty to sixty percent of the brain’s overall weight is pure fat, which is used to insulate its billions of nerve cells. The better insulated a cell is, the faster it can send messages and the quicker you will be thinking.

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This is precisely why parents are advised to feed their young children whole milk and to restrict dieting – their brains’ need fat to grow and work properly. Skimping on fats can be devastating even to the adult brain.

Thus, eating foods that contain a healthy mix of fats is vital for long-term memory. Some excellent food choices include fish (especially anchovies, mackerel and wild salmon) and dark leafy green vegetables. Here’re more brain food choices: 12 Foods that Can Improve Your Brain Power

Deep-fried foods obviously contain fat but their lack of nutritional value is not going to help your brain or your body, so think healthy foods and fats.

5. Eat Breakfast and Make Sure It Includes an Egg

According to Larry McCleary, M.D., author of  The Brain Trust Program, an egg is the ideal breakfast. Eggs contain B vitamins which help nerve cells to burn glucose, antioxidants that protect neurons against damage; and omega-3 fatty acids that keep nerve cells firing at optimal speed.

Other foods to add to your breakfast include fruits, veggies and lean proteins. Avoid trans fats and high fructose corn syrup. Trans fats diminish the brain cells’ ability to communicate with each other and HFCS can actually shrink the brain by damaging cells.

Having a healthy breakfast in the morning has been shown to improve performance throughout the day. If you’re too busy to have a healthy breakfast, this maybe just right for you: 33 Quick And Healthy Breakfasts For Busy Mornings

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6. Write it Down

If there’s something you want to remember, writing it down can help.

It may sound like a no-brainer, but do you really know why? Writing it down creates oxygenated blood flow to areas of your brain that a responsible for your memories and literally exercises those parts of it. Here’s How Writing Things Down Can Change Your Life.

You can start a journal, write yourself emails or even start keeping a blog – all of these activities will help to improve your capacity to remember and memorize information.

7. Listen to Music

Research shows that certain types of music are very helpful in recalling memories. Information that is learned while listening to a particular song or collection can often be recalled by thinking of the song or “playing” it mentally. Songs and music can serve as cues for pulling up particular memories.

8. Visual Concepts

In order to remember things, many people need to visualize the information they are studying.

Pay attention to photographers, charts and other graphics that might appear in your textbook; or if you’re not studying a book, try to pull up a mental image of what it is you are trying to remember. It might also help to draw your own charts or figures, or utilize colors and highlighters to group related ideas in your notes.

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Here, you can learn How to Become a Person Who Can Visualize Results.

9. Teach Someone Else

Reading material out loud has been shown to significantly improve memory of the material. Expanding further upon this idea is the fact that psychologists and educators have found that by having students teach new concepts to others, it helps to enhance understanding and recall.

Teach new concepts and information to a friend or study partner, and you’ll find you remember the information a lot better.

10. Do Crossword Puzzles, Read or Play Cards

Studies have shown that doing crossword puzzles, read or play cards on a daily basis not only keep your brain active but also help to delay memory loss, especially in those who develop dementia.

So pick up the daily newspaper and work on that crossword puzzle, read a book or enjoy a game of solitaire.

Pick one to two of these tips first and start applying them to your everyday life. Very soon you’ll find yourself having better memories and a clearer head!

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Featured photo credit: Pexels via pexels.com

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