If you are a man, I think you will agree with me that if you have erectile dysfunction – ED, feeling sluggish, depressed or having trouble sleeping then finding a solution is of the utmost importance. With this in mind boosting testosterone is fundamental.
The issue that I have found is that most men don’t realize just how important these symptoms related to low testosterone.
Having helped hundreds of patients over the years from Marines and Navy sailors to the men that come through the doors of our medical clinic, as well as being an avid strength trainer, I know a thing or two about hormones, specifically testosterone.
In this post, I am going to give you a quick rundown on five quick ways you can boost your testosterone so you can get back in the game, sleep better and have a better sex life.
#1 Understand Symptoms of Low-T
What is low testosterone and what does it mean? Specifically, do you know what the symptoms of low testosterone are? Take a quick account and see if any of these symptoms sound like you:
- Low Libido
- Erectile Dysfunction
- Osteoporosis
- Depressed Mood
- Lethargy
- Diminished Physical Performance
#2 Trim Down
Chances are that if you happen to look down when you are standing over the toilet, and you can’t see your privates that you have low testosterone.
Having a fat belly is a clear indicator of low testosterone. Being overweight not only increases belly fat but it’s indicative of low testosterone. This can also can lead to pre-diabetes a disease that is the precursor to diabetes. What this means is that your blood sugar is higher than usual but not quite in the danger range.
According to the Mayo-Clinic, The problem is that if pre-diabetes is not corrected, it can lead to type 2 diabetes. The long term problem with type-2 diabetes is damage to the heart, blood vessels, and kidneys.
So my advice is to get a nutritionist (and consult your doctor) and follow what they say about slimming down. If you are on a budget, then check out the keto diet, paleo and any other diets that restrict starchy carb intake.
Always consult your physician before taking any advice and starting a diet and exercise program.
#3 Lift heavy weight
Strength training is by far one of the best ways to increase your testosterone, and it has the added benefit of turbocharging your metabolism.
The extra calories that you burn from strength training can also help you reposition your weight from fat to muscle.
It’s not uncommon for you to lift weights, gain a little weight or even weight the same. As this happens, you may find that your pants are looser and your shirts are tighter than before.
Vigorous weight lifting catapults testosterone, which not only helps build muscle, make you look great and improves overall mood.
Once you get in the knack of working out 2-3 times per week the extra confidence that comes along with knowing that you are getting stronger and leaner carries over into other aspects of your life.
#4 Get quality Sleep
We have all heard it before you need to get quality sleep, reduce stress, blah blah blah but how do you go about doing this will all the stressors that life throws your way?
First, understand the importance that sleep has on your wellbeing. If you’re not getting enough quality sleep, then your body is unable to recover from exhaustion, stress and cellular damage.
What this means to you is that if you are no longer able to recover from stress, the stress-induced hormone cortisol is continually being produced in your body.
This means that no matter how hard you work out cortisol is fighting your progress. This makes you fatter and fatter. The best way to combat this is to get quality rest.
Here is a simple list of things to do to help get more sleep:
- Meditate just 10 minutes each day
- Cut the caffeine after 4pm each day
- Turn off the TV 2 hours before bedtime
- Read a book 1 hour before you go to sleep – bring it to bed with you
- Place your phone far away from your bed
- Drink 1 glass of wine 1 hour before bed
#5 Eat high-quality foods
Here is a short list of high-quality foods that will help boost your testosterone:
- Tuna
- Low-fat milk
- Egg yolks
- Fortified cereals
- Oysters
- Shellfish
- Beef
- Beans
- More
Conclusion
As you can see, there are some real quick steps you can take to get your testosterone levels ramped up. Testosterone plays a vital role in energy, mood and sexual function.
Follow these simple steps, and you could see improved sex life, more energy better sleep, and performance at work. Who knows your boss may see the new vigor and motivation in you and offer you a raise.
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