Bill Stiber

Can a simple oil be better than Viagra?

If you are a man, I think you might agree with me that being able to perform in the bedroom is a significant concern.

New studies suggest that olive oil can actually increase performance in the bedroom, reduce sexual dysfunction – Ed and increase testosterone. Who doesn’t want that?

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, we dive into what studies show concerning olive oil, ED, and testosterone.

#1: Testosterone

You may have noticed all the news lately about testosterone and how important it is to men concerning muscle definition, energy, and mood. You may have even heard that testosterone plays a vital role in improving one’s sex life. Or rather that a reduction in testosterone can harm your erections terribly.

Low testosterone is responsible for many things which include:

1. Low sex drive
2. Erections
3. Semen
4. Hair loss
5. Fatigue
6. Muscle mass
7. Body fat
8. Bone mass
9. Mood

#2 Olive Oil and Testosterone

Several studies show that olive oil can increase testosterone by as much as 19.9 %. However, what’s even more powerful is that it has been shown to reduce impotence by as much as 40%. Researchers from the University of Athens, Greece say that just 9 tablespoons of olive oil is all you need each day to see positive benefits.

Olive oil benefits:

1. Keep blood vessels healthy
2. Maintains circulation
3. Reduces ED – erectile deficiency
4. Increases testosterone

#3 The Medeterrain diet

Men have shown similar results to those that consume olive oil to those on the Mediterranian diet. Specifically, men that followed the Medeterrain diet drank lots of olive oil, fruits, vegetables, legumes, fish and nuts.

#4: Reducing body fat

Slimming down in conjunction with eating a diet rich in olive oil has the added benefit of increasing testosterone. With the increase in testosterone comes increased mood, more energy, and more vigor in the bedroom.

Conclusion

It’s clear to me that if you want to protect yourself from ED, improve your performance in the bedroom, and increase your testosterone then either adding olive oil to your diet or consuming the Medeterrain diet is one way to go.

With all this research why not add just a little olive oil to your daily salads, use it to cook with or add it to a smoothie.

If you liked this article, please leave a comment below.

[elementor-template id=”14760″]

 

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:

1. Tuna
2. Low-fat milk
3. Egg yolks
4. Fortified cereals
5. Oysters
6. Shellfish
7. Beef
8. Beans
9. 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.

If you liked this article, please leave a comment below.

[elementor-template id=”14760″]

 

I know you will agree with me when I tell you that everyone is talking these days about testosterone, from magazine articles to doctors offices promoting hormone replacement therapies.  But can you increase your testosterone naturally?

The answer is yes if it’s low.

The problem that I have found is that there is just too much contradictory information out there to know what is right from wrong. As a health and fitness journalist, and having worked in the medical field for over eight years, I have helped men treat their testosterone levels as well as other aspects of health.

In this brief post, I will give some ideas on how you can increase your testosterone naturally and how to find out if you have low testosterone, to begin with.

What is testosterone

Testosterone is a hormone that is produced in men and women. In the men, it is produced by the testicles and in women the ovaries. Testosterones main function is to produce bone and muscle strength, sperm production, sex drive, red blood cell production and of course stabilize mood and energy levels.

This is one of the reason when testosterone levels are low you may experience trouble sleeping or staying asleep.

What are the symptoms of low T

When your testosterone levels are low, it can easily be confused with other conditions such as exhaustion, overwork, and mental issues such as stress.

Here are some common symptoms of low testosterone:

• Sleep issues
• Muscle loss and low strength
• Sexual dysfunction such as erectile dysfunction
• Low sex drive
• Low sperm count
• Weight gain/difficulty losing weight
• Depression and mental fogginess

Test your testosterone levels

Always consult your medical provider if you think you are having symptoms of low testosterone. Your doctor will most likely order a total testosterone blood serum test however there are some at home saliva kits that can give you a much more accurate reading of your testosterone levels.

How to naturally increase your testosterone

To increase your testosterone naturally, this means without drugs or bio-identical hormone implants you must first understand this is a lifestyle change and not a quick fix like swallowing a pill.

Diet and exercise have a dramatic effect on your hormones and testosterone are no different.

First off low-fat diets will make you fat. The best diets incorporate a moderate to high amount of fat. I know this goes against what we have been taught by the crafty advertising campaigns of cereal companies and other similar product manufacturers.

The truth is the right kinds of fat such as fat from olives, avocados, etc. can be very beneficial for testosterone production. Moderate to high protein is also necessary.

If you are sedentary or work a desk job and get very little exercise, you may consider looking into the ketogenic diet, paleo diet or similar diets that regulate the number of starchy carbs that you are to eat.

There is one caveat though if you are not obese, or are in terrific shape then eating a low carb diet may not be the ideal diet for boosting testosterone. In this case, you are going to need to consume a higher amount of carbs to keep your energy levels high, and they should be consumed at the right time.

Bottom line

If you are serious about what to do to increase your testosterone, then consider eating enough calories, consume them in nutritious foods (not take out), balance your macros accordingly, strength train (lift weights) and stay lean (or lean up). And don’t forget, don’t do too much cardio.

Out of all of these nothing boosts testosterone like lifting weights and lowering your body fat.

If you are experiencing any of the symptoms described, consult your medical provider before attempting to change your diet, perform exercises or take advice from anyone.

If you found this article beneficial, please leave a comment below.

For men the holy grail of looking good and feeling great is testosterone. No matter what your age is boosting your testosterone should be priority number one.  Testosterone often called the ‘male sex hormone’ is what makes a man a man.

This powerful hormone produces the drive in men that make them sexy and attractive.  Testosterone produces that deep baritone voice that melts women when they hear it. Testosterone is responsible for creating muscle mass.

But other vital roles of testosterone are sex drive, strength, bone density, and decreasing fat.  A good nights rest can also be contributed to testosterone. With regards to sex drive, many men agree the most important function of testosterone is getting and maintaining an erection.

The problem that I have found is that testosterone production declines as we age.  Most men’s testosterone production starts fading in their 30’s and gets worse as time ticks on.

Combine eating healthy with strength training for an extra boost in testosterone production that will burn the fat off your bones.

A healthy food regime should include a balanced diet of carbohydrates, fats, and proteins.

If you are a man over fifty and want a secret to ‘turning back the clock’ of aging then this is for you. Increasing testosterone can increase muscle mass, reduce body fat and help regain a youthful appearance. The missing ingredient is strength training.

 

The best testosterone producing exercises are:

1. deadlifts
2. squats
3. bench press
4. row
5. pullup/chin up
6. shoulder press
7. Pushup

These exercises incorporate the most muscle involvement which is called compound exercises. Compound exercises incorporate many muscles at once which takes more energy to perform burning more calories.  The more muscles involved in strength training exercises mean more testosterone production.

To maximize testosterone, you should do total body workouts two to three times per week.  The seven exercises that I mentioned can be performed a few times per week. Adequate rest is required between each workout day for the best results.  Also increasing your rest builds more muscle and prevents injury.

Always consult your doctor before beginning any exercise program.  Also, remember to take it slow and easy at first. My recommendation is to only perform one to two days of exercise at first.  Once you get comfortable with the program you can add more days of exercise. Once your body gets used to the energy required to perform these exercises try increasing the weight on the machines or barbells.

Total body exercise instructions

Perform the following exercises below as one workout.  Do all seven exercises from one to two times per week all together in consecutive order.

Deadlift:

Sets: 1-2
Reps: 8-12
Rest: 2 minutes

Directions

Stand with your feet approximately should width apart.  Bend your hips back and reach down and grab the bar, hands about should width as well.

Keep your lower back in a natural arch.  Then drive your heels into the floor as you pull the bar upwards along your shins using your whole body.  End the movement when you are standing with your hips extended (standing upright) and the bar is in front of your thighs.  This completes one rep.

Bench Press (Dumbbell Benchpress)

Sets: 1-2
Reps: 8-12
Rest: 2 minutes

Directions

Grab the bar about shoulder width and arch your back, so there’s between your lower back and the bench.

Pull the bar out of the rack and lower it to your sternum (chest) tucking your elbows about 45 degrees to your sides. When the bar gently touches your chest drive the bar (extend) back upward.  This completes one rep.

Chest Supported Bentover Row

Sets: 1-2
Reps: 8-12
Rest: 2 minutes

Directions

Lie on an incline bench on your stomach.  Let your arms hang down in front of you. With a dumbbell in each hand lift (pull) your arms back towards your armpits.

Squeeze your shoulder blades together as you pull the dumbbells upward back towards the outer edges of your chest towards your armpits.

Shoulder press

Sets: 1-2
Reps: 8-12
Rest: 2 minutes

Directions

Perform the should press either with a shoulder press machine or with dumbells. For this exercise example, I will be speaking about using an exercise machine.

Adjust the seat of the shoulder press machine so that the handles are shoulder level.  If you have shoulder problems, grasp the handles so that the palms face each other. Otherwise, grip the handles so that the palms are facing forward.

As you press upwards, make sure your elbows slide up towards your ribs and reverse the position when you come down.

Chin up

Sets: 1-2
Reps: 8-12
Rest: 2 minutes

Directions

If you can’t do a chin-up yet use the pull-down machine until your strength improves.  

Grab a pull-up bar underhand at should width, hang from the bar and then pull yourself up until your chin is over the bar.  Repeat.

Pushup

Sets: 1-2
Reps: 8-12
Rest: 2 minutes

Directions

Place your hand’s shoulder width on the floor.  You will be lying facing the floor. Keep your abs braced and your body in a straight line, squeeze your shoulder blades together.

Lower your body until your chest is an inch above the floor

Congratulations, you have completed rigorous testosterone boosting workout.  Give your self a hand. Try doing one of each exercise, rest and then move on to the next exercise until you reach the last exercise.  If you have enough ‘gas in the tank’ and are not too tired, then repeat the seven exercises one more time.

Take a rest for at least one day possible two and then repeat the exercises again

For an added boost of testosterone production check out our advanced testosterone boosting formula T-Rize.  You can get it here.

 I think you will agree with me when I tell you that what makes a man a man is Testosterone. Of course, more things make a great man like his courage, honesty, persistence, and kindness towards his mother but when it comes to the hormones testosterone is king.

Advancement in medicine and technology and the quality of foods we eat has propelled us to live longer. Since we are living longer, it’s a great idea to maintain your testosterone levels this is especially important as we age.

It’s not uncommon for testosterone to be relatively high in men over fifty however without following proper guidelines testosterone can also be low.

If you are feeling sluggish, tired, have loss of concentration or reduce sex drive your testosterone could be low. Below are some ways you can boost your testosterone naturally.

Step #1: Get in shape:

 

A small group of elite trainers have sworn by this cardio tactic since the 1980s. Now it’s your turn to try it. https://t.co/Z0pC5qB2B3

— Men’s Health Mag (@MensHealthMag) November 26, 2018

For men, nothing works better to get into shape than strength training. Strength training defined as using resistance either through weights, body weight or resistance bands to strengthen muscles. Adding some form of cardio from walking to sprinting and anything in between is also a great way to supplement your strength training.

Regular exercise or increased physical activity helps to not only get one in shape but will help increase testosterone naturally.

For exercise without getting bored try playing a fun sport like racquetball, or tennis but don’t forget to add at least 2-3 strength training session per week.

For men that have built up some endurance high-intensity interval training (HIIT) is a very effective exercise. Regardless of the type of exercise just doing something often can aid testosterone production.

Research suggests that not only does exercise help keep the muscles in good shape but it helps to lower body fat. Obesity is the number one cause of getting fat, duh. Seriously obesity can lead to many forms of illness from type 2 diabetes to heart problems.

Step #2: Eat Good Foods

What is eating right? Mainly you want to eat foods that assist with the production of lean muscle and the production of testosterone and avoid foods that can make you fat.

Going on yo-yo diets, such as starting and stopping dieting can cause your testosterone levels and other hormones to get out of balance. Unbalanced hormones can cause all kinds of problems the least of which is reduced testosterone.

You want to eat lean high protein foods like chicken and fish for protein. Eating good quality proteins helps support muscles which can aid in fat loss thus supporting testosterone production.

Is that high protein bread actually worth it? Depends. — High-protein #food products are actually taking off, since the incidence of protein-packed everything from snacks to coffee creamer! Learn what you should watch out for here https://t.co/DTnX5R05S0 pic.twitter.com/Fgow2wTQji

— Kimmithoy Grant (@Weightlosskimmy) November 29, 2018

Eat tons of leafy greens like collard greens or spinach. Moreover, of course, eat healthy fats like avocado and the fats from fish like salmon. You can eat moderate grains and potatoes however its best to stick to no more than 1/4 of your plate to white vegetables like potatoes or grains like bread and rice.

Eating grains, bread, cereal, and white potatoes can have the opposite effect when it comes to increasing testosterone unless you eat them in moderation. They cause your sugar to spike, mess with your insulin and cause you to put on weight.

Step #3: De-Stress, Relax and Enjoy the Ride.

Thanks to mainstream media we are aware now more than ever of the adverse effects stress have on the body and immune system. When our bodies are stress increased cortisol levels cause not only fat to accumulate but mess with our hormones.

When our hormones are out of whack cortisol, a stress hormone, rising can reduce testosterone. These two hormones balance each other and when stress overtakes us testosterone has no chance. The major problem with cortisol is that it causes us to eat more, gain weight and then store more fat. This increase in cortisol causes the organs to be encased in fat and negatively affects testosterone.

So look into forms of stress reduction like yoga, meditation or Thai Chi to help manage cortisol and stress.

Step #4: Get Good Rest

 

1 thing you can do everyday to immediately improve your sleep ?

EXERCISE ?‍♀️⛹?‍♀️?️‍♀️??‍♂️??‍♂️

Research indicates 40 minutes of exercise a day improved sleep efficiency, mood, and quality of life. #IPIMovement #Greenwall

?: https://t.co/W9aLknHSyD pic.twitter.com/frIQn560uc

— Innovative Performance Institute (@insideIPI) November 29, 2018

The importance of a good night rest cannot be understated. Lack of quality sleep can negatively impact testosterone production in healthy men resulting in lower testosterone levels. Some studies suggest that getting not enough sleep is the equivalent of aging 10-15 years.

A recent study funded by the National Heart, Lung, and Blood Institute found testosterone levels dropped significantly in men who don’t get enough sleep—equivalent to aging 10-15 years

With less rest comes not only lower libido but low energy levels, fatigue, terrible concentration and decreased strength.

Step #5: Get Sunshine and Vitamin D

Most people are deficient in Vitamin D, and most don’t even know it. Vitamin D is similar to getting some sunshine. Vitamin D is absorbed from the sun but in its absence supplementing with Vitamin D will suffice.

Vitamin D can increase testosterone levels by as much as 25%.

To get the most advantage from the effects of Vitamin D get regular exposure to sunlight and or take enough Vitamin D daily. The suggested dose is around 3,000 IU daily. As with any vitamin or supplement seek medical advice before taking any supplement.

Studies also show a vast improvement among the elderly who take Vitamin D with regards to boosting testosterone.

Step #6: Take Vitamins and Mineral Supplements

Determining whether multi-vitamins are valuable or not remain a controversial topic, however, some vitamins and mineral may be beneficial.

Vitamin B supplements can increase energy in some people and may increase sperm quality by as much as 74%. Zinc is not only an immune booster but some athletes have reported having increased testosterone levels when supplementing especially if deficient.

Step #7: Supplement With Specific Natural Testosterone Boosters

In this day and age, you have to be real careful what supplements you decide to take. There are governing bodies or organizations, like the FDA, that regulates supplements. However, this does not mean that some supplements or herbs are not worth it.

Step #8: A Healthy Lifestyle

As I have mentioned before keeping an eye on your hormones and making sure that they are balanced is the key to a not only feeling great but can result in high testosterone.

One thing to look out for is exposure to chemicals that mimic estrogen. Some of these estrogens are found in certain plastics and even in soy products. Even excess alcohol and drug use can lead to decreased testosterone. This includes recreational drugs and prescription drugs as well.

Laughing can aid your health tremendously so avoid the intense drama movies and switch to comedies if you are a moviegoer.

Conclusion

Testosterone is by far an essential hormone a man needs to pay attention. As a man ages, testosterone levels can decrease. Some research suggests this starts to happen as early as age 25.

Following a balanced diet, staying happy and in the sun and getting adequate rest can play a huge role in your overall health, both mental and physical and helps increase your testosterone levels.

Follow along for actionable tips and tricks on why testosterone make men tired and even the nine sign of low testosterone.

[elementor-template id=”14760″]