In this day and age research has shown mens testosterone is at its lowest its ever been and more and more men are being put on testosterone replacement for the rest of there lives.
In this video and article I will be giving you some advice on how to boost your testosterone naturally.
Suggested Supplements for increasing your testosterone naturally
Omega 3 Fish oil or Krill Oil
Over head press
Barbell Bench Press
Perform these in 4-5 sets of 5 reps
Limit the Sugar Intake
If you want to naturally increase your testosterone levels, the first thing you need to do is kick the sugar habit immediately. It has been reported that the average American takes in 12 teaspoons of sugar a day (about two tons of sugar in a lifetime). Sugar has been shown to deplete testosterone levels. So please eat in moderation.
Get more sleep
According to an article from the journal Current Opinion of Endocrinology, Diabetes and Obesity, getting enough sleep and at the right time is very important to raise testosterone. Most people require around 7 hours of sleep every night, and it’s important to be in a deep sleep from 10pm to 2am.
The body’s circadian rhythm essentially resets itself every night and releases chemicals like cortisol, which helps with overall hormone balance.
Eat More Fat and Carbohydrate
People often think carbs are bad for you and they think they will get fat. This is simply not true. The only reason why you could go on a low carb diet is if you have issues with insulin resistance.
a) In this study, the researchers divided their subjects into 2 groups. One group ate a high-carb low-protein diet, the other group ate a high-protein low-carb diet. Fat consumption and calories were identical. Ten days into the study, the results showed that the high-carb group had more higher free testosterone levels (+36%), lower SHBG levels, and lower cortisol levels when compared to the high-protein low-carb group.
Make sure you eat most of your carbohydrate after training which or around training. This will help you with insulin resistance and this is when your body needs carbs the most.
Fats are also very important macronutrient to add to your testosterone boosting diet.
There are three different kinds of fats:
Polyunsaturated fatty-acids (PUFAs) – omega fatty-acids (3,6,7,9), sunflower oil, canola oil, soybean oil, safflower oil, flaxseed oil, margine and walnut oil.
Monounsaturated fatty-acids (MUFAs) – almond oil, olive oil, avocado oil, macadamia nut oil, peanut butter
Saturated fatty-acids (SFAs) – butter, red meat, coconut oil, palm oil, dark chocolate, egg yolks, whole milk and cheese.
Make sure you eat more Saturated and Monounsaturated fats and limit Polyunsaturated Fatty-acids.
Testosterone Boosting Foods
Grass fed Red Meat
Free Range Eggs
Include meditation and relaxation exercises to lower your stress hormone (cortizol) levels which will lead to higher testosterone levels.
Meditation has helped me a lot in my journey to raise my testosterone levels naturally and has also helped me to clear my head.
Last of all Intermittent Fast
I have already wrote an article and made a Youtube video on intermittent fasting. See link below
As I have mentioned in this video everyone’s body is different and before starting any food plan or supplements you need to see a doctor or a naturopath and get a full blood test done.
I hope this video and article will be helpful to people struggling with low testosterone.
Remember guys stay healthy