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On today’s episode of Live Lean TV, I’m sharing 8 simple ways on how to boost testosterone naturally for men, including my personal story with lower testosterone.
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Compared to previous generations, #testosterone production is dropping drastically in men.
Even a higher percentage of men going into their 30s, are suffering from lower levels of testosterone.
The benefits of testosterone include:
– More energy and stamina
– Increased fat burning capabilities
– Improved muscle building potential
– A higher s3x drive and performance
Optimal testosterone levels
A few decades ago, testosterone levels between 500-1500 ng/dL were considered normal.
Now the range has dropped to 350-1200 ng/dL.
8 ways on how to boost testosterone naturally for men
1. Consume more healthy fat including cholesterol
Healthy fats are the building blocks of boosting testosterone naturally, as the cholesterol can help produce more testosterone.
These testosterone boosting healthy fats can include a combination of monounsaturated fat and saturated fat.
Foods high in monounsaturated fat:
– Extra virgin olive oil and olives
– Nuts and nut butters including: macadamias, pecans, almonds, and cashews
– Seeds including: sesame seeds, sunflower seeds, pumpkin seeds
– Avocado oil and avocados
Foods high in saturated fat include:
– Grass fed beef
– Whole eggs
– Coconut, coconut oil, coconut butter
2. Reduce the consumption of alcohol
Drinking too much alcohol, especially beer, can increase the conversion of testosterone to estrogen. When testosterone levels drop, estrogen levels usually increase.
If you’re struggling with low testosterone, cut back.
3. Increase consumption of the key testosterone boosting vitamins and minerals
Important testosterone boosting micronutrients include:
– Vitamin D3
– Vitamin A
– B vitamins
4. Have More S3x
Yes, the more s3x you have, the more testosterone your body may produce.
5. Get rid of the belly fat by reducing sugar consumption
Not only is sugar terrible for creating unwanted belly fat, excessive sugar consumption may also hurt testosterone production.
Belly fat may also impact the levels of free testosterone and the s3x hormone binding globulin (SHBG). The SHBG plays a role in determining how much free testosterone is in the body.
6. Improve the quality of your sleep
Sleep is essential for many aspects of your health, including the role it plays in boosting testosterone naturally.
7. Reduce exposure to xenoestrogens:
Xenoestrogens are chemicals that act as estrogen mimicking hormones in the body.
These are often found in:
– Plastics and cans containing BPA
– Skin care products containing: parabens, sulfates, glycol, and phthalates
8. Follow a properly structured resistance training program
Sure any type of exercise is good for the body, but when it comes to boosting testosterone naturally, resistance training is best.
Your resistance training program should schedule weight lifting days and rest and recovery days.
The major testosterone boosting compound exercises to focus on include:
– Pull ups
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