Raise testosterone levels
Get enough sleep. Most testosterone is made during the sleep cycle. If you are sleep deprived, you’ll be testosterone deprived, too.
Lose body fat. Fat cells convert testosterone to estrogen. Lose 10-20 pounds and you will see an increase in testosterone levels.
Eat more healthy fat (Enjoy fat from avocados, nuts, olive oil, seafood). Testosterone is made from fat and people on low fat diets have a drop in testosterone levels.
Get enough zinc. Men who are zinc deficient have a drop in testosterone production. Good sources of zinc are oysters, dark chocolate, and a multivitamin. However, men with normal zinc intake do not make more testosterone if they take extra zinc.
Get enough vitamin D, 1500 to 2000 IU daily are recommended. Adequate vitamin D lowers sex hormone binding globulin, which binds to testosterone.
Avoid eating sugar and refined carbs (any source of flour or sugar). A jump in blood sugar levels increases blood stickiness, binding testosterone to protein.
Do interval or burst exercise training. Intense exercise increases free testosterone levels by releasing testosterone that are stuck to proteins.
Do strength training to build muscle mass. Building mass increases free testosterone levels.
Unblock testosterone receptors
Eat hormone free dairy, poultry, and meats. Estrogens block testosterone receptors, decreasing testosterone activity. Avoid consuming dietary hormones by choosing organic, free-range or grass fed animal protein.
Avoid cooking food with plastic. Plastics contain estrogen-like compounds that block testosterone receptors.
Minimize drinking out of plastic bottles. Soft plastic bottles release plastic compounds (estrogen like molecules) into the liquid.
Avoid cans and containers lined with BPA. Most cans in the USA are lined with a cancer causing plastic like compound call BPA. Avoid canned products that contain BPA.
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