Increase your testosterone levels is one of the easiest ways to get bigger, leaner and stronger.
This is why millions of taking dangerous steroids guy, and millions more to buy products that claim to be able to increase natural testosterone (but very few, actually).
So, there are healthy ways scientifically proven to increase testosterone production without medication or lose ungodly amounts of money on supplements fancy? Course.
There are six simple and healthy ways, actually. If you include all of your daily routine, you will notice a big difference.
# 1 Eat vegetables Right
Research has shown that a rich vegetables indole-3-carbinol substance called or "I3C" can positively affect the metabolism of estrogen in men (in this study, 500 mg of I3C daily estrogen reduces "bad" 50%). This, in turn, helps to maintain an optimal level of testosterone.
I3C is found naturally in cruciferous vegetables such as bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, kale, kohlrabi, mustard, turnip and turnip.
If you can work 1-2 servings of these types of vegetables in your daily diet can help your hormones.
No. 2 over Coma meat
Meat protein is particularly useful when the weights. Studies clearly show that meat increases testosterone levels and lead to higher levels of muscle mass.
A study had two groups of men, all comparable in health and build, follow a weight training program for twelve weeks. At the end of the program, all had increased almost equal strength, but only meat eaters experienced significant muscle growth and fat loss.
"Meat" means not only red meat, by the way. Fish, chicken, turkey, pork, bison, and so on all considered "meat" in this sense, even though studies have shown red meat as the most anabolic.
I eat two servings of meat per day (lunch and dinner), and when I load, I eat at least four servings of red meat per week (95% lean or lean meats, such as steak or New Avenue York). When I cut, I make one or two servings of red meat per week.
# 3 Eat healthy fats Enough
Fats are the most energy dense available for your body. Each gram of fat contains twice the calories of a gram of carbohydrate or protein.
Healthy fats such as those found in meat, dairy products, olive oil, avocado oil, flax, nuts and other foods, are in fact an important part of overall health . Fat helps the body absorb nutrients that give to nourish the nervous system, helps maintain cell structures, regulate hormone levels, and more. Research has shown that people whose diet is rich in healthy fats were significantly higher than those whose diets are lacking in this regard testosterone levels.
Commonly accepted that the intake of saturated fat as fat, mainly in animal products like meat, dairy and egg yolks., Dangerous for health. Research shows that this statement was false, however. In fact, recent research suggests the opposite may be true that saturated fats can actually reduce your risk of heart disease.
The type of fat you want to avoid at all costs, however, contains no trans fat.
Trans fat is a saturated fat that has been modified scientifically designed to provide longer life foods. Many, cheap packaged foods are full of trans fats (like popcorn run-of-the-mill, yogurt and peanut butter), as many frozen foods (such as frozen pizza, packaged cakes, pastries , etc.). Fried foods are often cooked in trans fat.
This type of fat is bad news, and eat too much of it has been associated with various diseases and complications. It has no nutritional value for the body and should be avoided completely.
# 4 Chill Out, Man
This trick is very simple: reduce the stress in your life, and your testosterone increases.
Body reacts to stress by producing a hormone called "cortisol" which is very catabolic (leading to the degradation of muscle and adipose tissue), which can interfere with the production of testosterone. Cortisol also increases appetite and can promote the accumulation of abdominal fat, which can become a vicious circle, if the daily stress levels are high.
Therefore, try not to sweat the small inconveniences therefore avoid overtraining, take some time for yourself each day to relax and avoid conflict by trying to treat others as you want to be treated, and you will not only be happier in life, but you will make better gains in the gym (which leads to more happiness-cool!).
# 5 to get enough sleep
Many people work long hours and reduce overtime dream for them to do at night. While I totally understand that and I have done several times myself, not a good habit.
Research has shown that not getting enough sleep reduces testosterone levels. In this study, young healthy men were limited to five hours of sleep at night, and a decrease in testosterone levels during the day to 10% to 15%.
Studies have also shown that sleep restriction makes weight loss harder, and you lose more muscle during calorie restriction.
What can be taken for 7-9 hours of sleep per night (which means sleep for that many hours, not going to bed at midnight and wake up at seven).
Oh, and do not worry about the whole thing "before or after midnight." There is no scientific evidence that sleep after midnight are less favorable than those before midnight, or that you should go to bed before midnight to sleep well.
# 6 have more sex
As expected, having sex increases testosterone levels, so now you can tell your daughter that is your duty to help preserve their health by setting (hah).
Summary
These are six of the easiest and healthiest you can increase your testosterone ways, and I recommend you to integrate all in your life. I did a few years ago and I have kept, and differences in the way I look and think day and night.
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