Naturally Boosting Testosterone

Testosterone is a hormone found in both males and females. As we age, testosterone production slows down and the body has a decrease in the amount of free testosterone that is available in the bloodstream. This can cause us to lose muscle mass, gain weight, have a lowered sex drive, clinical depression, and a host of other issues. However, do note that there are several ways to increase your testosterone levels naturally, which in turn can help you look and feel better as we you age. Below you can find 5 ways to naturally increase your testosterone levels.

1) Lift Heavy & Basic
Incorporate basic movements that involve several muscle groups in your training routine. Great compound movements are barbell squats, dead lifts, and military presses. These basic core exercises have been shown to play an important role in testosterone levels. Make sure to train with high intensity for short periods of time. Your overall weight training workout should not last longer than 60 minutes. Train hard and get out of the gym to let your muscles recuperate and grow!

2) Sleep Well
If you are not getting enough sleep the body is not recuperating well, which causes less testosterone and more corticosteroids to be released. FYI corticosteroids like cortisol are in fact catabolic hormones meaning they use up muscle tissue to provide the brain and the heart with energy. Sleep has a tremendous impact on testosterone levels. Your testosterone levels can plummet 40% down by having poor sleep quality. Focus on getting 8-9 hours of sleep per night for optimal rest and recuperation.

3) Watch The Alcohol
I know it is easier said than done. But did you know that alcohol has the property to inhibit your ability to remove estrogen from the blood stream by acting as a central nervous system depressant and also by decreasing zinc levels. Alcohol should be avoided when trying to increase testosterone levels. FYI healthy normal men, consuming reasonable amounts of alcoholic drink, experience a 20% drop in their serum levels of testosterone, in women its worse, since they already have higher levels of estrogen.

4) Eat More Fat
Fats are used by the body create cholesterol, which is one of the ingredients used to make hormones such as testosterone. Be sure to consume the right amount of polyunsaturated fats (omega 3 fish oil), saturated fats found in organic meats such as beef, chicken, turkey, and monounsaturated fats found in avocados, nuts seeds, olives and other plant sources.

5) Don't Over Train
Always allow your body to recuperate adequately between your workout sessions. If you don't, your circulating testosterone levels can plunge by as much as 40 PERCENT as was discovered by studies performed at the University of North Carolina. The symptoms of over training are easy to diagnose: irritability, insomnia, muscle shrinkage and an overall feeling of fatigue. To avoid over training, make sure you rest at least 48 hours between muscle groups and sleep a full 8-9 hours per night.

Stay fit and well family.

Be Kind to the Resolutionaires

My fellow gym heads and general fitness nuts, I know this is the time of year that you all dread. Your precious gym is invaded by a species known as the resolutionaires. Much to your chagrin they scurry around looking at equipment as if they were foreign objects. But you know in a month or so they will be gone, and your precious gym will be all yours again bah hah hah.

But before you revel in the demise of the resolutionaires, remember you were once just like them. You needed help. Most gym heads, including myself, can remember that one individual that offered us advice and motivation when we first started. So I challenge you Mr. and Mrs. gym head, when you see a resolutionaire looking completely lost as they look at a machine, don't be afraid to offer your advice. You never know, you might be saving a life. Also to the resolutionaires, the big guy with all the muscles won't eat you, so don't be afraid to ask for his advice.