14 tips to boost Testosterone

testosterone-boosters-banner1The hormone testosterone is very important in the men’s health. It helps maintain healthy bone density, muscle mass, and sex drive for starters. The testosterone production is at its highest in early adulthood and drops a little each year after.
To boost your testosterone there is no magic solution but you can find here some natural things you can do to help.

1) Get lean and stay lean, because the more body fat that you have, the more likely that your hormones are going to be out of whack.

2) Sleep well for 7-8 hours each and every night, and try to nap during the day if you can. Studies show that sleep in important so your goal is to get at least 6 hours a night of solid sleep, but 7-8 seems to be what’s optimal.

3) Be sure that you’re getting an adequate intake of healthy fats such as fats from coconut oil, raw olive oil, nuts, avocado, fish oil and lean animal meats. This will ensure that there are high enough levels of cholesterol to support proper testosterone production functioning.

4) Do not drink alcohol (especially beer) as alcohol consumption definitely has a negative impact on testosterone levels.

5) Reduce your exposure to environmental estrogens. Xenoestrogen is a chemical that imitates estrogen in the body. When we are exposed to too much of this estrogen-imitating chemical, our testosterone levels can drop significantly. The scary part of this is that Xenoestrogens are everywhere – in our plastic, toothpaste, on our foods (that’s why it’s important to eat organic wherever possible), shopping bags, cleaning products, and even in our water.

6) Start your day with a high protein/medium fat/low carbohydrate meal like eggs or steak, along with some green vegetables and avocado/nuts.

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7) Control your carbohydrate intake because immediately following any high-carbohydrate meal there is a temporary drop in testosterone levels. In order to control your carbohydrate intake all I want you to do is to limit your consumption of starchy or simple carbohydrates to the 2-3 hour window after your training session for the day. This will ensure that your body is adept at handling the insulin spike a little better, and will also limit your consumption of these types of carbs to one meal per day – leading to better testosterone levels.

8) Eat lots of vegetables, especially cruciferous vegetables, such as broccoli, cauliflower and cabbage. Cruciferous vegetables contain indoles, which have been shown to remove the bad estrogens from our body.

9) Keep your training sessions to 45-minutes, or less, of intense work. Once you start getting beyond 45-minutes of intense training, you cortisol levels start to elevate significantly, causing there to be a decrease in testosterone.

10) Make sure you do your big, compound lifts frequently – squats, deadlifts, rows, bench presses, chin ups, shoulder presses and lunges have been staples in many successful programs for decades for a reason.

11) Be mindful of your stress, and be sure not to let it get out of control. A high level of stress increases cortisol (sometimes chronically), and when cortisol is high, then testosterone is low.

12) Have sex more often, preferably with a partner. This one goes without saying, right? More sex = more testosterone.

13) Keep your conditioning (fitness) work to higher intensity stuff, such as interval sprints, strongman training, or cardio finishers.

300x300_SYNCtest_static14) Use a supplements for boost your testosterone. On the market there are lots of rubbish product but from our experience the best is to choose something natural.

We have tried different supplements but the best one is SYNC Testosterone, made by an UK company that work from many years in natural supplements for sport nutrition.

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