If you are like me, you want to increase your masculinity levels to reach peak of your MANLINESS. While some males take supplements or enhancement drugs to do this, there are natural ways to achieve the same benefits.
Let’s take a look at the top 7 testosterone boosters you can start using to your advantage today. All of these are completely natural and are not very expensive so almost everybody can afford to try these out at no costs.
Booster #1 – Good Night Sleep
Sleep is awesome for your health and something that many people try to fight. Everyone has felt that utter internal battle to stay awake longer just to finish that one last task before bed. Well, if you don’t rest enough, you are killing your manliness.
Even a research study called “Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy Men“ conducted by University of Chicago and published by the Journal of the American Medical Association confirms this fact.
You want to have higher amounts of testosterone, and sleep is something you are encouraged to do. Naturally, the body produces it during rest time. A person that rest for less than 5 hours per day will see a 10 – 15 percent reduction in testosterone.
You should sleep, ideally, between 7 and 8 hours a night maximum. If you do this, you will be increasing your testosterone levels greatly. The best part is that you will also feel more energetic. Just don’t oversleep as this can make you feel very groggy and tired.
Booster #2 – Increased Zinc Intake
Zinc is found in a lot of foods. When you eat this mineral, it can increase your testosterone because it’s a very important aspect of the production process. Supplementation can be done if you don’t want to alter your diet, but you will need to up your intake for at least 6 weeks before you will see any positive results.
In contrast, a person that is deficient in this mineral will see these levels decrease. So, what foods can you eat to naturally boost your zinc intake? Let’s see:
- Spinach
- Beef
- Shrimp
- Kidney beans
- Flax seeds
- Pumpkin seeds
- Fish
- Egg yolks
If you are into fitness, you will find that foods high in zinc are often recommended for a healthy diet. Fish and egg yolks are not only rich in this substance, but they are filled with protein that will lead to muscle growth.
Pay attention: See more on this issue in this scientific study conducted by Wayne State University School of Medicine called “Zinc status and serum testosterone levels of healthy adults“.
Booster #3 – High Intensity Exercise Routine
Have you ever heard of HIIT training? Many people have seen men walk around boasting about how they got buff and tough, but there is actually a reason that these guys look the way they do. Through high intensity exercise routines, you will break through your testosterone barriers and be ultra-fit as a result.
How does this work? Well, levels of these hormones are simply boosted when a person performs short, intense exercises. Through the release of hormones and insulin, your body will increase testosterone production.
If you want to incorporate HIIT into your fitness routine, you can easily do so by adhering to the following:
- Perform circuit training.
- Rest a maximum of 10 seconds between sets.
- Perform exercises that can be easily performed in succession.
If you follow the tips above, you will be able to push your body to new limits and boost your manliness levels at the same time. In case you think that I made this up, see the outcomes of following study – “Testosterone responses to intensive interval versus steady-state endurance exercise” which was conducted by University of North Carolina and published in Journal of Endocrinological Investigation.
Booster #4 – Eating Healthy Fats
Healthy fats always get a bum rap. Many people associate these with the lipids that we find on our stomach. Thankfully, this is not the same. These substances can actually be very good for your body. They are a great way to eat foods good for your organism and give your manly hormone the increase you have been looking for.
A diet that has less than 40 percent fat has been shown to decrease testosterone. Now, you can find healthy ones in a variety of foods. If you add the following stuff to your diet, you will boost your hormones:
- Nuts – Sprinkle into oatmeal or ingest them for a snack.
- Avocados – Simply pick up and eat. These fruits are tasty, yet filled with fats your body needs.
- Olive oil – Use olive oil when cooking or to make dressings to ingest even more of the good stuff.
It doesn’t take much to change your diet into healthy one. Once you do, you will be allowing your organism to naturally keep your hormone levels high at all times.
Booster #5 – Weight Management & Body Fat Reduction
Did you know that being overweight can actually cause you to have less testosterone? Studies have shown that people who are overweight are more likely to have lower amounts of this substance.
The good news is that there is an easy fix for this, even if you are not overweight. Losing weight and body fat increases the levels of testosterone within your organism. This will allow you to reach new masculinity heights that you would have otherwise never hit.
Booster #6 – Proper Amounts of Vitamin D
Vitamin D is an essential substance that not enough people seem to get. While other vitamins require food, this one can be absorbed without eating a thing. The sun’s rays will provide your body with its daily dose in just 10 minutes a day. It can’t get any easier than that.
If you don’t want to stay in the sun or you simply want another alternative, cow milk also has this substance. What people don’t realize is that Vitamin D is actually a steroid hormone. This means that it will increase your testosterone which will lead to an improved libido as well.
Pay attention! You can see my source for this claim here – “Effect of vitamin D supplementation on testosterone levels in men“.
Booster #7 – Cold & Icy Baths / Showers
Many guys are afraid of a cold bath or shower. Not only does this wake you right up, it’s very good for your body. It is recommended that after you exercise, you use icy water to help improve muscle recovery.
Usually, people think this is a fallacy, but it actually works. What you have to do is take a 15-minute shower or so by using very cold water. It is said, without really any proof to link to, that this can boost testosterone levels.
Pay attention: One thing is for sure, it does help with muscle recovery.
