3 Clinically Proven ways to increase your Testosterone levels, Naturally

Healthy testosterone levels is important for optimal health, bone density, positive mood, sex drive, maximum muscle and strength and also disease and cancer prevention for both males and females. The good news is that many people including doctors are aware of the numerous benefits of optimal testosterone levels. Unfortunately, many people are looking for a quick fix with 'exogenous' (outside)
testosterone such as injection, creams and pills. When you add testosterone into your body by these outside ways, it has many negative side-effects if it's not managed properly. It can actually cause the opposite effects over time. 

Doing it naturally is much better because you won't have the negative effects and you will easily be able to maintain all the benefits long term. It is always better to increase testosterone naturally, before you try drugs. Besides, even if you wanted to take exogenous testosterone (injections, creams, pills etc.) utilizing today's natural methods will only enhance the positive effects and give you even more benefits. 

Ways of improving your Testosterone:

1. Diet:

What you eat, is just as important as what you don't eat because food controls your hormones. About 25-35% of your protein source should be from fish, eggs and free range such as chicken. Make sure you also have whole eggs daily because the cholesterol is needed to produce testosterone and other sex hormones. About 2-3 whole egg daily is fine. Don't worry it won't increase your cholesterol levels. Also don't over cook your protein and fry it and also stay away from soy. It causes an increase in your estrogen levels.

About 40-50% of your diet should come from healthy carbohydrates such as vegetables, fruits, lentils, quinoa and some white rice is fine in small amounts. Eliminate or reduce all sugars, man made carbs and processed foods (chips, pasta, breads etc.).

Make sure you have some healthy fats everyday, about 25-30% of your diet. It helps produce many of your sex hormones including testosterone. Most people eat the wrong forms of fats which can lower testosterone. Good fats are raw coconut oil, hemp oil, avocados, raw nuts and seeds and egg yolks. 

2. Exercise:

The right type of exercise can have dramatic effects on your hormones- positive or negative. Lifting heavy weights (6-10 repetitions) increase testosterone. You only need 3 to 4 times a week because too often will do the opposite because it will increase your stress hormone cortisol. Keep your workouts to 45 minutes or less. Eliminate intense cardio such as running because it lowers testosterone levels and increase cortisol (stress hormone). It is better to take a brisk 30 minutes walk 3 to 5 times a week, preferably outside in the sun. 

3. Lifestyle:

Lifestyle changes has to do more with stress management and rest. Sleep is very important, most of us don't get enough sleep so try to get to bed earlier. Squeeze in a little nap in the day as well if you can. Try to reduce negativity in your life because it increases your stress hormone, cortisol and burns out your adrenal glands. This means negative thoughts, information, media as well as negative people. But can't eliminate it but you can reduce some of the negatives in your life. 

Try to make small improvements daily and over the next few weeks and months, you will have new habits, a healthier body and optimal testosterone levels. If you want to speed up the process and you are looking for faster results than adding specific test boosting supplements, herbs and vitamins can make a dramatic improvements. 

Thanks for Reading. If you found it helpful, please "share the health" with others, so that they can benefit as well. Leave your comments and questions below.

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