there are some natural habits that all men can do to increase their testosterone Naturally by up to 400% these habits are so powerful that people using them throughout their day-to-day life have noticed improvements in muscle mass and strength libido energy levels cognitive function and an overall boost in mood and mental health boosting one's testosterone doesn't have to be hard I mean imagine just having to take short walks and you'd already be doing your body a huge favor so if you're experiencing symptoms of low testosterone levels at an earlier age such as poor sex drive low
energy mood swings or Worse erectile dysfunction you should be doing something about it in this video I'm going to share with you the easiest route not to mention for far less costly when it comes to increasing your testosterone levels later on I'm going to show you my favorite method of boosting testosterone levels which will allow you to feel an immediate effect right after you've tried it achieve wins big or small a study has revealed that a man who believes himself as a winner leads to a testosterone boost in a rowing contest where physical strength is
the Criterion for Success the male participants that believed they won received an average testosterone increase of 4.92% while those convinced that they lost dropped by an average of 7.24% people buy luxury goods because such purchases sometimes indicate the inherent value of a top quality product however one greater influence for exorbitant spending decisions is likely conspicuous consumption or the act of buying ostentatious Goods for the purpose of displaying wealth and enhancing social status and reputation tentative evidence indicates that testosterone has a notable contribution to conspicuous consumption in fact it was found that young men who drove
a luxury sports car had increased salivary testosterone levels than those who drove an old family sedan Overall winning a competition is classically associated with a higher social status and increased testosterone levels whereas losing a competition is associated with a lower social status and decreased testosterone levels are your wins not as often as before lately a super easy testosterone boosting hack would be to get some sun morning sunlight the sun should be revered not feared especially since sunlight offers several health benefits to the human body including boosting your tea levels the skin in this case is
the hormone promoting organ and when exposed to the sun skin cells called keratinocytes trigger the pituitary gland the pituitary gland then releases follicle stimulating hormone or FSH and lutenizing hormone LH the latter of which stimulates testosterone production in the testes moreover it's important to note that factors like Sleep Quality and Stress Management play a role in optimal testosterone health and are also impacted by how your mornings go your sleep and wakefulness are significantly influenced by your exposure to lights be it natural sunlight or natural Sun lamps the neurotransmitter dopamine and hormone testosterone influence each other
viewing light directly boosts dopamine and in some studies has been shown to improve liido hormones fertility and Muscle Recovery another established link between sunlight and testosterone is vitamin D sunlight can increase vitamin D levels and in turn having more vitamin D May raise testosterone levels when vitamin D is processed by your liver whether it's from food or the sun this sends a signal to the testes to turn total testosterone into free testosterone supplementation is a common technique used by many males to boost their testosterone levels and for a good reason One science-backed supplement for this
specific goal is a Southeast Asian herbal plant called tonat Ali but more on this coming up exercise regular exercise causes testosterone levels to rise anabolic hormones such as testosterone stimulate muscle protein synthesis resistance training in particular increases muscle strength and hypertrophy a 2007 study found that men who did strength and resistance training three times a week for four weeks were linked to increased testosterone levels both right after a workout and over time to get an even bigger testosterone boost from your workouts consider performing exercises that use more muscles think full body exercises such as this
and this lifting heavier weights instead of completing many reps of lightweight and taking shorter rest periods during your workout high-intensity interval training or HIIT is another science-backed way to increase testosterone one study study in men found that HIIT consisting of 90 seconds of intense treadmill running interspersed with 90-second recovery periods boosted free tea levels more significantly than simply running for 45 minutes straight the testosterone in the body is categorized into two types bound and free most testosterone is actually bound to proteins rendering them inactive or unable to be readily used by the body free testosterone
is not attached to proteins and only about 2 to 5% of your total testost tone is free as in active and ready for uptake by various tissues thus elevated free tea levels are always a good thing intermittent fasting at one point everyone thought of intermittent fasting or if as just another fad diet to everybody's surprise though it's been consistent at proving itself to be efficient for weight loss and beneficial for overall health and hormonal balance the core principle of if is to extend the time between meals so the body is forced to utilize its fat
stores for energy during the fasting period some researchers suggest that the stress response triggered by fasting activates the production of hormones including testosterone furthermore intermittent fasting has been found to improve insulin sensitivity which is closely associated with testosterone production insulin resistance can hinder testosterone synthesis also a small study among young men found that fasting for 24 hours resulted in a substantial increase in free testosterone levels another study observed that men following a time-restricted feeding pattern also experienced improvements in testosterone levels lastly intermittent fasting has been shown to reduce levels of igf-1 a hormone that inhibits
testosterone production when present in excess lower igf-1 levels from fasting May indirectly promotee testosterone production but is intermittent fasting just not doing it for you then maybe you should try looking at things from Another angle nutrition plays a profound role in maintaining healthy hormone levels in both males and females in particular your testosterone levels can benefit from adding this food to your diet olive oil diets high in monounsaturated fats may boost testosterone production monounsaturated fats include those found in olive oil avocados and nuts the Mediterranean diet is a perfect example of this one study found
that replacing animal fats like this with vegetable oils like this increased men's testosterone by 17.4% as such olive oil consumption is a safer way of optimizing testosterone levels in met while not increasing the risk of heart disease plus olive oil can help boost your total fat intake thereby promoting testosterone production a small study conducted in 2013 can back this indicating that olive oil could increase serum T levels in healthy adult men by the way aside from just following these methods to increase your tea level you should also exert effort in avoiding common practices that are
actually detrimental to your hormonal Health we're going to talk about more of these things shortly Tong cat Ali tonat Ali is an herbal medicine with many potential health benefits including helping treat male infertility improving mood and increasing muscle mass in particular its connection with testosterone production in men is quite known a one-month study in 76 men with low tea levels found that taking 200 Mig of tonat Ali extract per day greatly increased levels of testosterone to normal values in over 90% of patients another benefit of tonat Ali and tea levels I'll be indirect is its
potential effect to relieve stress this herbal supplement May lower stress hormones in the body decrease anxiety and improve mood and as you may already know stress can cause testosterone production to decline in other words one way to optimize your testosterone is to minimize your stress levels speaking of plant-based supplements taking fogia agrestis is also found to help promote testosterone levels fogia agestis also known as black aphrodesiac this geria native bush plant is claimed to help increase testosterone levels which in turn improves sexual performance and athletic performance some people take it to treat erectile dysfunction according
to one rodent study supplementation with fogia arestes for 5 days led to remarkable increases in testosterone two-fold with 18 mg per kilg three-fold with 50 Mig per kg and sixfold with 100 mg per kilg and enhanced libido keep in mind that there's only been limited animal EV evidence to support such claims unlike tonat Ali no human studies about fogia areses have been conducted to date likewise there's insufficient information to know how this supplement might work for any medical condition so I suggest you tread carefully on this one supplementation does work however it isn't for everyone
besides nothing screams more natural easier and healthier than short walks a midday brief walk I'm not sure about you but walking Outdoors while snagging in some sun is the highlight of my day if I don't have enough time in the morning I usually do a quick 5 to 30 minute walk after lunch a brief walk after a meal can improve metabolism and enhance nutrient absorption in addition it teaches your body how to recognize daytime and reset your inner sleep clock so that when nighttime comes you can sleep better endurance or aerobic exercise such as walking
uphill at a faster Pace can increase levels of both free and total testosterone plus sunlight exposure activates dopamine synthesis in the brain giving you extra motivation it also elevates your mood due to the serotonin that's released when the Sun hits your skin making you enjoy your walk even more bonus content reduce stress levels when you're stressed your cortisol level hikes up and in turn badly affects your testosterone it was found by one 2016 study that stressful events contributed to irregular changes in testosterone levels among males furthermore studies show that cortisol circulating in the bloodstream reduces
the level of free testosterone total testosterone refers to the sum of all testosterone circulating in your bloodstream including number one testosterone bound to two proteins albumin and sex hormone binding globulin number two free testosterone or the biologically active form of testosterone free testosterone is important because it's what promotes muscle mass regulates your mood and libido and more you can have high total testosterone but without experiencing the benefits since most of it is inactive or bound testosterone rather than active or free testosterone chronic stress is Infamous for its hormone damaging abilities including testosterone and what better
way to relieve stress than to do something you enjoy it could be as simple as this this this or this these small things and many more can help calm your nerves down and effectively lower your stress the thing is even after diligently following those things that we talked about to boost your tea levels your efforts would easily go down the drain if you're not careful certain habits that may seem trivial can actually be the very thing that kills your testosterone you can learn everything about testosterone killing habits to look out for in this next video
so make sure you watch it next
