Healthy testosterone levels are important for optimal health, bone density, positive mood, sex drive, maximum muscle and strength, and also disease and cancer prevention for BOTH sexes.
Some people just want to try and stay all natural and many others are looking for a quick fix with “exogenous” (outside) testosterone – such as injections, creams, and pills. The bodybuilding is about enhancing your physique to YOUR personal goals. Not everyone needs to be a mass monster.
Unfortunately, when you add testosterone into your body, it has many negative side-effects if it’s not managed properly. It can actually cause the OPPOSITE effects over time. Doing it naturally is much better because you won’t have the negative effects and you’ll easily be able to maintain all the benefits long-term.
Diet
What you eat, is just as important as what you DON’T eat. Food controls your hormones.
PROTEIN
About 25-35% of your protein source should be from fish, eggs and free range, grass fed bison/buffalo. All the other sources, even the “free range” chicken and cow/beef, still have lots of negative hormones — despite what the government or “label” tells you.
Make sure you also have WHOLE eggs daily because the cholesterol is needed to produce testosterone and other sex hormones.
Just make sure it’s free range eggs.
CARBS
Have about 40-50% of your diet from healthy carbohydrates — vegetables, fruits, lentils, yams, quinoa, and some white rice is fine in small amounts.
FATS
Make sure you have some healthy fats, about 25-30% of your diet. It helps produce many of your sex hormones, including testosterone. Most people eat the WRONG forms of fats, which can lower testosterone.13,14,15
Good fats are RAW coconut oil, macadamia oil, hemp oil, avocado, raw nuts/seeds and egg yolks.
Exercise
The RIGHT type of exercise can have dramatic effects on your hormones — positive OR negative.
Lifting heavy weights (6-10 repetitions) increases testosterone. You only need 3-4x weekly because too often will do the opposite because it’ll increase your stress hormone, Cortisol.
Eliminate intense cardio such as running because it lowers testosterone and increases Cortisol, your stress hormone.
Lifestyle
Lifestyle changes have to do more with stress management and rest.
Sleep is very important. Most of us don’t get enough. So try to get to bed earlier. Squeeze in a little nap in the day as well if you can.
This means negative thoughts, information, media … as well as negative people. You can’t eliminate it, but you can certainly REDUCE some of the negatives in your life.
Check out the below video explains how anyone can increase testosterone levels naturally.
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