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8 Body Hacks To Naturally Increase Testosterone Levels

8 Body Hacks To Naturally Increase Testosterone Levels


    Testosterone is a hormone that’s super important to men. We need normal levels of it to build muscle, keep our body fat levels low, have lots of energy and a positive mood, and keep our sex drive healthy. Unfortunately, levels of it can decrease as we get older. Scientists believe this decline can cause many negative side effects including: depression, weight gain, and even heart disease. Low T as the commercials call it, is definitely something us men don’t want to suffer.

    Fortunately there are several things that may be able to help prevent this age related decline. In this article I provide 8 tips that research shows can help to increase your body’s production of this hormone. Give them a try to help give yourself a natural boost.

    1. Lose Weight

    This is perhaps the most important thing to do to increase your testosterone levels. Studies show that losing weight can increase levels significantly. When you lose weight you’ll also decrease your risk of several other health conditions that are associated with low testosterone levels including high blood pressure, obesity, and type 2 diabetes.

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    Solution: Eat fewer processed carbohydrates like sugar and wheat flour. Replace them with fruits and vegetables, eat enough protein to build muscle, and fats.

    2. Lift Weights

    Studies show that regularly lifting weights boosts testosterone levels. The key to maximize the amount your body makes is to train heavy and intensely. This means doing exercises like deadlifts, kettlebell snatches, and squats with a weight that you can use for 5-8 reps per set. Minimizing the amount of time you rest between sets helps too. Studies show testosterone output is greatest when you keep your rest periods between 90-120 seconds.

    Solution: Perform 3-4 total body workouts every week.

    3. Sprint

    Another way to boost your testosterone levels through exercise is by sprinting. In one study, the testosterone levels of subjects performing 6 second sprints increased significantly. Levels remained high even after they recovered from the workout.

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    Solution: Perform several sprints after lifting weights or on your days off. You can do them by running on a track, riding a bike, or sprinting up hills. Do this 2-3 times a week for optimal results.

    4. Get Your Daily Dose Of Vitamin D

    A recently published study finds that men with sufficient blood levels of vitamin D have higher levels than those with lower measurements. You can get your daily dose by taking a nutritional supplement or the sun. High blood levels of vitamin D are also associated with improved athletic performance.

    Solution: Most experts recommend getting 2000-5000 IU of vitamin D3 from supplements daily to bring your levels to within a normal range. Your doctor can check your levels to help you determine your daily dosage.

    5. Reduce Stress

    Stress, whether it’s because you are getting too little sleep, your job, personal life, or rush hour traffic is a testosterone killer. That’s because it increases production of the hormone cortisol. When increased, it prevents your body from making testosterone.

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    Solution: You can remedy this by doing something relaxing every day. This includes reading, meditating, and taking a nap. Learning to not sweat the small stuff, while not always easy is helpful too.

    6. Cut Back On Sugar

    Eating foods rich in sugar (bread, candy, cookies, pasta, soda, etc.) causes rapid increases in your blood sugar. This, in turn makes your testosterone levels plummet. Studies find that one sugar rich meal can cause testosterone levels to decrease by as much as 25%. Do this repeatedly and you’re likely to have chronically low levels.

    Solution: Learn to ditch the sugar rich foods and choose carbohydrate rich foods that don’t cause rapid increases in blood sugar levels. Vegetables and low sugar fruits (i.e. apples and berries) are great choices.

    7. Eat The Right Fats

    Your body synthesizes testosterone from the fats that we eat. Certain fats are better than others for building testosterone. The best type of fat for this purpose are monounsaturated and saturated fats. Studies show that a men following a diet that contains approximately 40% their calories from fat have higher testosterone levels than those eating less.

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    Solution: Eat more fat. Aim to eat a food containing a moderate amount of monounsaturated or saturated fats at every meal. Think avocados, almonds, olive oil, red meat, and whole eggs.

    8. Take Branch Chain Amino Acids Before Your Workout

    Studies show that taking a branch chain amino acid (BCAA) supplement before, during, and perhaps after your workout can help increase testosterone levels. Taking a BCAA supplements are also shown to decrease post-workout muscle soreness and help you get stronger, faster too.

    Solution: Take 5-10 grams of BCAAs with water before, during, and after every workout.

    Conclusion

    You now have 8 scientifically proven ways to boost your body’s production of testosterone. Since they can help your body make more testosterone you don’t have to worry about the negative side effects that can occur when you inject synthetic testosterone into your body. Give them a try and let me know what you experience in the comments section of this article.

    (Photo credit: Testosterone Blocks via Shutterstock)

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    12 Best Brain Foods that Improve Memory

    12 Best Brain Foods that Improve Memory

    Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

    But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

    I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

    Here are 12 best brain foods that improve memory:

    1. Nuts

    The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

    Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

    Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

    Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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    2. Blueberries

    Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

    When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

    3. Tomatoes

    Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

    4. Broccoli

    While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

    Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

    Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

    5. Foods Rich in Essential Fatty Acids

    Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

    The body does not naturally produce essential fatty acids so we must get them in our diet.

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    Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

    6. Soy

    Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

    Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

    Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

    7. Dark chocolate

    When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

    Take a look at this article if you want to know more benefits of dark chocolate:

    15 Surprising and Science-Backed Health Effects of Dark Chocolate

    8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

    Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

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    B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

    Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

    Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

    To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

    9. Foods Rich in Zinc

    Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

    Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

    Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

    10. Gingko biloba

    This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

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    It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

    However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

    11. Green and black tea

    Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

    Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

    Find out more about green tea here:

    11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

    12. Sage and Rosemary

    Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

    Try to enjoy these savory herbs in your favorite dishes.

    When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

    Featured photo credit: Pexels via pexels.com

    Reference

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