Every man wants more testosterone. Some turn to chemical substances. But, you don’t need to. Instead, take a look at your diet and lifestyle. Eating the wrong foods will decrease your testosterone levels. So will certain lifestyle choices.
Here are the Top 10 Ways to Increase Testosterone:
1. Lift Weights:
Testosterone levels are at their highest 48 hours after lifting weights according to recent studies. Base your training around the big lifts: squats, deadlifts, bench presses, rows, etc to create highest testosterone increase.
2. Don’t Overtrain:
Excessive exercising increase the stress hormone Cortisol that reduces testosterone and breaks down muscle.
3. Reduce Stress:
When you’re under stress you release cortisol, which again blocks your testosterone production.
4. Get Good Sleep:
Poor quality of sleep or sleeping less than 7 hours can decrease your testosterone by 30% according to recent studies.
5. Eat Good Fats:
Eat foods with Omega 3, mono-saturated and poly-saturated fats such as wild salmon, avocados, walnuts, almonds – eating foods with these types of fats help maintain consistently high testosterone.
6. Eat Whole Eggs:
Eat 3 eggs with the yolk. Eggs improve your body’s levels of HDL, the good cholesterol, which is responsible for producing testosterone in your body.
7. Avoid Sugar:
Consuming sugar temporarily reduces your testosterone levels. If you often eat sugary foods, you may suffer from chronically low testosterone levels.
8. Eat Green Vegetables:
Especially eat broccoli and spinach. Both of these vegetables have been consistently shown to increase testosterone.
9. Get Essential Vitamins:
Zinc, magnesium and vitamin D all play an important role in testosterone production. Eat foods with Zinc magnesium and get some good sunlight.
10. Lose Body Fat:
Carrying high amounts of body fat decreases your testosterone levels to that of someone ten years older than you.