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OK gentlemen, today we are going to talk about ways to increase those testosterone levels to make you feel more manly and virile like you did in your prime.
As you probably know, while you age your testosterone levels gradually fall. These levels fall steadily after you hit your late 20’s and will keep falling for your entire life.
Fortunately, there is something you can do about it. There are many ways to increase your testosterone levels, some of them are easy and some are a bit more difficult.
Today we will be giving you the 10 easiest ways to increase testosterone. These require very little or no work at all on your part. You could even call this article a lazy man’s guide to increasing testosterone if you like.
Don’t think because they are easy that they are ineffective either, these are also some of the best ways to boost your test levels and they are most certainly effective.
Let’s find out more about the benefits of testosterone then we will give you 10 ways to increase it effortlessly.
Benefits of Testosterone
For guys, more testosterone can give you just about everything you want in terms of being “manly”. After all, it is the hormone that promotes maleness and vitality. Here are some of the main benefits that testosterone can provide.
- Increased muscle mass
- Decreased body fat
- Increased libido, sexual performance, and better erections
- May help fight depression
- Promotes heart health
- Promotes bone strength
- Increased mental function
- May help prevent Alzheimer’s
- Increased strength
On top of all that, this study shows that testosterone has also been linked to a man’s ability to woo females.
As you can see, testosterone can help with just about anything a guy desires except maybe making more money. Although there is this study that shows that stock traders given a testosterone supplement made more money than those who were given a placebo. They believe the reason this happened is that the increased testosterone led to increased risk-taking and therefore more profits. You can take that for what it’s worth.
Overall the benefits of increased testosterone levels are undeniable though and are something to consider.
Synthetic Testosterone vs Natural Testosterone
When it comes to increasing your testosterone levels there are two ways you can go about it. The synthetic route is the less desirable way to go. Going the synthetic route means going to your doctor on a regular basis to get shots. The bad part about this method is that it can cause your bodies own testosterone production to shut down leaving you completely reliant on shots from your doctor. Without the shots, you will have to live without any testosterone since your body no longer makes it. Needless to say, this is less than desirable.
The better way to go is the natural way. Natural methods work with your body to increase its own natural testosterone production. Natural methods can include eating foods that boost testosterone levels along with other lifestyle changes to help you increase the level of testosterone your body makes. Another nice thing about going the natural route is that if you stop using it your bodies testosterone levels go back to were they where before, no harm done.
Obviously, the natural way is the preferred way to go and is what everyone should try before going synthetic. Now let’s go to the tips.
10 Ways to Effortlessly Increase Testosterone Levels
1 Get More Vitamin D
We all get vitamin D from the sun, the problem is most of us don’t get enough. When it comes to testosterone production, Vitamin D is important. This study shows that people who receive a Vitamin D pill “had relatively small but statistically significant increases in testosterone compared to placebo”. It should also be noted that the participants of the study lost 6 kg of weight on average over the course of a year which is a nice bonus.
Easy ways to increase your Vitamin D intake include getting more sunlight, taking a Vitamin D supplement and eating foods high in Vitamin D like fatty fish, egg yolks, beef liver, and mushrooms.
2 Take Zinc
When it comes to all the vitamins and minerals you can take to increase your testosterone levels zinc would be at the top of the list. Zinc has a really good reputation as a testosterone booster and many studies back up that claim. This study where wrestlers were given 3 milligrams of zinc per day over a 4-week study resulted in “free testosterone levels following 4-week zinc supplementation were found significantly higher than the levels measured before zinc supplementation”. Then there is this study that shows that if you restrict zinc intake in participants that testosterone levels also drop. As your zinc intake goes, so does your testosterone. Foods high in zinc you can include in your diet include beef, oysters, lamb, pumpkin seeds and wheat.
3 Stress Less
Having less stress in your life is good for a lot of reasons, one of which is higher testosterone levels. The reason lowering stress levels can increase testosterone is because when you are stressed your body release cortisol into the body and cortisol can be a real testosterone killer. The problem is if you work a stressful job you can’t just up and quit or just leave a stressful home life. Some ways to relax and destress include meditating, exercising, get a massage, listen to music and also deep breathing techniques. Work these in to your life and boost test levels.
4 Take Magnesium
Magnesium is another mineral that has shown great success in increasing testosterone levels. According to this 4-week study where participants who took a magnesium supplement and were separated into 2 groups, one group was led a sedentary lifestyle during the study and the other group did 90-120 minutes of tae kwon do per day. The results of the study were that both groups saw an increase in testosterone levels but the group that exercised saw a bigger increase than the sedentary group did. So, take your magnesium and get your workouts in.
5 Get More Deep Sleep
This one is definitely the most effortless method on the list, it just doesn’t get any easier than sleeping. What we are looking for here is the deep REM sleep though, not a little cat nap. Deep REM sleep is what occurs in the middle of the night so you need solid restful sleep rather than tossing and turning or waking during the night. This deep REM sleep is important because this is when the body produces most of its testosterone so if you are not getting that deep sleep you need your test levels will suffer. This study showed that people who got a full 8 hours of sleep have more than double the amount of testosterone as people who only had 4 hours of sleep. On top of that, this study showed that every hour of sleep led to 15% more testosterone production. Sleep well and your test levels will prosper.
6 Take a Testosterone Booster
Testosterone boosting supplements can make a huge difference in your testosterone levels. This is because they contain natural ingredients that help boost your bodies own testosterone production. A few common testosterone booster ingredients are even on this list like zinc, magnesium, vitamin D and oysters (oyster extract). On top of that, they also use lots of other great ingredients like Fenugreek, D-Aspartic Acid, Korean Red Ginseng, and more that boost testosterone in proper and effective doses. If you want all your test boosting ingredients in one supplement then this is where to look. These are our 5 best testosterone boosting supplements on the market, all of them are good choices.
7 Eat Salmon
Salmon is one of those super foods that is good for many different bodily functions. One thing that eating salmon can also help is with your testosterone levels. The reason salmon boosts test levels is because it is high in omega-3 fatty acids, this is important because it is these fatty acids that trigger the release of testosterone in the body.
Salmon also has a large amount of zinc in it which, as we have already mentioned, is a very important mineral that helps boost testosterone levels. Salmon is a great choice for your health and your test levels.
8 Eat Organic
Choosing organic foods over non-organic is another way you can help boost testosterone levels that requires almost no effort. Going organic is a wise choice because 90% of pesticides use Chlorpyrifos and Chlorpyrifos has been linked to many negative side effects in the body, one of which is testosterone production. This study showed that rats exposed to Chlorpyrifos had their “Testosterone level in the serum was significantly decreased”. This is definitely something you should stay away from along with other pesticides and herbicides when possible.
9 Stay Hydrated
Staying hydrated is good for your brain, joints, and organs. It is also good for your test levels. The reason staying hydrated helps is because being dehydrated can lower testosterone levels quickly. This is because dehydration raises cortisol levels and as we mentioned earlier cortisol is a testosterone killer. Try to drink 6-8 8oz glasses of water each day to keep yourself well hydrated and your test levels up.
10 Eat Oysters
Next, on our list, we have oysters. You may have heard that oysters are pretty well known as an aphrodisiac, that’s probably because they are high in testosterone boosting ingredients. Oysters are loaded with both zinc and magnesium, both of which we have already covered in this article as being top minerals for boosting your test levels. Oysters are also loaded with protein to help build muscle which is an added bonus. Of all the foods you can choose that will boost test levels oysters are at the top of the list.
Wrapping it Up
There you have 10 things you can do to increase your testosterone levels that require zero or little effort on your part. Put a few of these painless tips together and you can really increase your testosterone levels without making any drastic lifestyle changes or taking up a lot of time. Try these today and over time you can notice a big change in your testosterone levels.