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14 ways to increase your testosterone naturally

What is Testosterone?

The Testosterone is the most important within a group of hormone hormones called androgens. Testosterone is essential for its important role in sexual function, in addition to helping us develop muscle mass, maintain bone density and regulate hair growth legal steroids. Like all sex hormones it is derived from cholesterol and its immediate precursor is DHEA.

If you think your testosterone levels may be low, discover these 14 tips to increase testosterone levels naturally.

Do not Drink Alcohol

Even if only 2 drink a day. Alcohol hinders the liver’s work to break down estrogen, thus making your estrogen levels increase and your testosterone levels lower. This will cause some masculine characteristics to disappear, such as the loss of pubic and facial hair, the release of man’s breasts and the reduction of libido. In addition, alcohol decreases the levels of zinc in your body.

Consume Zinc

Zinc is essential for the production of testosterone because it prevents testosterone from turning into estrogen (the female hormone) by preventing the aromatase enzyme from doing its job. Zinc transforms estrogen into testosterone and helps produce a healthier sperm and an increase in the level of sperm. A low level of zinc can cause low levels of testosterone.

These are some foods rich in zinc: oysters, veal, crab, poultry, nuts and seeds, salmon, brown rice, nuts, beans, turkey, milk, yogurt, peasant cheese or you can buy a supplement that provides at least 50 to 100 mg of zinc daily.

Beware of Xenoestrogens

Xenoestrogens mimic the effects of estrogen and are manufactured by man. They are found in pesticides, hormones and steroids for artificial growth, air purifiers and plastic containers. Xenoestrogens will increase your estrogen levels while reducing testosterone levels.

Include in your Diet Healthy Fats

There are several studies that have shown that men who eat diets rich in healthy fats such as monounsaturated and Omega-3 have higher levels of testosterone.

You can increase your testosterone levels naturally including healthier fats by ingesting nuts and seeds, fatty fish such as salmon and tuna, avocados, olives, vegetable oils and peanut butter.

Your body needs good fats to produce testosterone although this does not mean that you exaggerate fat intake, just make sure that at least 20% to 30% of your total daily calories come from healthy fats.

Eliminate your Body Fat

The higher your body fat percentage, the higher your estrogen levels will be. Body fat contains an enzyme called aromatase which converts your ‘male’ testosterone into ‘female’ estrogen, causing your testosterone levels to be reduced. Develop an exercise program to reduce your body fat, reduce estrogen and thus increase testosterone. Do not make very strict diets include very few calories when you try to eliminate body fat. If your body goes hungry it will stop producing testosterone.

Make sure you aim to eliminate between 400 and 700 grams of fat a week through weight loss exercises.

Eliminates the excess of female hormones, estrogen

So that your body can naturally produce more testosterone and put an end to the excess estrogen that causes your body to store more fat, you should:

Consume more cruciferous vegetables (Brussels sprouts, cabbage, breads, cabbage, broccoli, and cauliflower) these vegetables include a chemical called diindolylmethane (DIM) that helps your body eliminate excess estrogen.

In addition, you can take a supplement that contains DIM to eliminate excess estrogen.

Increase your fiber intake to cleanse your body and eliminate the toxins that cause you to have excess estrogen. Vegetables and most fruits, nuts and legumes are very rich in fiber.

You can also consume a natural supplement to help your liver eliminate excess estrogen.

Be sure to include Vitamins A, B and E in your Diet

Vitamins A, B, E (along with Vitamin C and zinc) are essential to produce testosterone, and not receiving enough doses of vitamins can lead to lower levels of testosterone. If you include enough vegetables and fruits, lean meats and nuts in your diet, you should not worry too much about getting extra vitamin supplements.

Try to be sexually stimulated

You must drastically increase your testosterone levels being more often sexually stimulated. You need to start doing everything you can to have a sexually stimulating erection »without viagra». German scientists found that having a simple erection produces an elevation of testosterone levels.

A study published by Psychoneuroendocrinology used pornographic films in 9 men and their testosterone levels increased within 10 minutes of the film.

In a study done by the Ludwig Boltzmann Institute for Urban Ethology in Vienna, 10 men watched 15 minutes of a film with sexual content and their testosterone increased 100%.

In another study testosterone was measured every 15 minutes for 3 hours in 8 men before, during and after showing them a film with explicit sexual content and there was an average increase of 35% in testosterone.

Not having a sexual stimulus in a long period of time can reduce your testosterone levels significantly, so if it is difficult for you to be sexually stimulated, you can do the other 13 things in this article to increase your testosterone levels, which In turn, it will increase your libido so that you can be sexually stimulated in an easier way.

Do not overheat your testicles

If you wear tight underwear or pants, take too hot baths or do anything else that overheat your testicles can reduce your testosterone production so it is better to wear lighter clothing such as boxers to prevent overheating of your testicles.

Train 100%

Scientific studies claim that physical exercise raises testosterone levels as long as you practice 45 to 60 minutes a day. After one hour begins to increase cortisol and decreases testosterone testing muscle catabolism.

Make sure you rest much more than you exercise because an over workout will also lead to a higher level of cortisol, after exercising as a man, you may need to sleep more than 8 hours to allow your body to recover and produce more testosterone.

Balance your Protein Ration

Proteins include the amino acids that build your muscles. High protein diets stimulate the synthesis of anabolic hormone (glucacon) by releasing moderate amounts of the hormone testosterone.

Sleeps 6 to 8 Hours Every Day

A study from the University of Chicago showed that men who slept less than 6 hours had lower testosterone levels than men who slept 6 to 8 hours. Testosterone levels can be reduced by 40% when you do not get enough sleep.

Your testosterone levels are approximately 30% higher in the morning than during the day and this is why you feel manlier in the morning.

A loss of erections or little sexual appetite in the morning can be a sign that your testosterone is decreasing. That signal indicates that you need to sleep your 6 to 8 hours of sleep every night. Keep in mind that while you sleep your body is producing most of the testosterone, so the more and better you sleep the manlier you will be.

Include in your Diet 1000 to 1500mg of Vitamin C a Day

The Vitamin C, like zinc, reducing cortisol levels favoring the production of testosterone. In addition, Vitamin C reduces the aromatase enzyme that converts your testosterone to estrogen.

Avoid Emotional Stress and Relax

When the problems overwhelm you start an alarm mechanism in response to stress and increases the production of catabolic hormones such as adrenaline and cortisol to protect the body and maintain the warning mechanism. Stress causes a considerable reduction in testosterone levels to save energy spent on sexual functions and muscle training.