Lifestyle and diet The first step taken should always be that of the lifestyle-change.
I'm going to advise you to not supplement yourself out of your situation without first making sure you have a lifestyle and diet to match your goals.
If you still do not reach the target, then supplementation is your friend.
I will list a few things for you to make sure you are doing properly, before you take even a step further! - Sleep Are you sleeping well? Your testosterone levels can nearly get cut in half cheating with your sleep habits.
Aim for eight hours per night, in a cool, well-cleaned bedroom.
Try to not drink liquids for a few hours before bedtime, make sure you relieve yourself in the bathroom before you go to bed, and consider supplements like melatonin to ensure a good night's sleep.
- Lose body fat The higher your body fat percentage is, the higher your estrogen levels are.
If you are a man, you do not want high levels of the female sex hormone! Begin exercising regularly, and do plenty of cardio to burn fat healthily.
Do not go on a starvation diet! - Get rid of any excess estrogen You can do this by supplementation, but I recommend beginning with eating raw cruciferous vegetables.
This includes cauliflower, broccoli, et cetera.
- Sex Have it.
Preferably at least once a week.
Is your desire to have sex every week one of your reasons for wanting to increase your testosterone levels? Then simply follow the other pieces of advice, and this one will follow suit! - Try to avoid getting stressed Your body's stress hormones shut down testosterone production.
This is bad.
Very bad.
Try to avoid worrying about things you can't change - do the best you can in all your endeavors, and let the results come from that.
There's no point in being stressed, it fills no positive purpose in today's society! - Reduce your alcohol intake Try to keep your drinking to no more than three drinks or three glasses of beer, and don't drink too often! Supplementation: Okay, so you're doing everything above, and you're still not getting any results.
You could always try supplementation.
If I was two recommend two ways, I'd recommend these: 1.
ZMA Zinc monomethionine aspartate and Magnesium Aspartate.
Long name, I know! ZMA contains zinc, which naturally elevates your testosterone levels by converting estrogen to testosterone.
This is good! It also helps you sleep, which further aids in your goal to increase your testosterone levels.
2.
Vitamin C Aim for 1000-1500 milligrams of vitamin C per day.
Vitamin C helps reduce the process which converts testosterone into estrogen, and lowers your cortisol levels which allows your body to make more testosterone.
These two supplements are inexpensive and effective.
Do not buy into the hokum about magic pills et cetera, it does not work.
Stay clear of quick-fixes in general! For the love of everything that is good and pure, do not start taking steroids!
I'm going to advise you to not supplement yourself out of your situation without first making sure you have a lifestyle and diet to match your goals.
If you still do not reach the target, then supplementation is your friend.
I will list a few things for you to make sure you are doing properly, before you take even a step further! - Sleep Are you sleeping well? Your testosterone levels can nearly get cut in half cheating with your sleep habits.
Aim for eight hours per night, in a cool, well-cleaned bedroom.
Try to not drink liquids for a few hours before bedtime, make sure you relieve yourself in the bathroom before you go to bed, and consider supplements like melatonin to ensure a good night's sleep.
- Lose body fat The higher your body fat percentage is, the higher your estrogen levels are.
If you are a man, you do not want high levels of the female sex hormone! Begin exercising regularly, and do plenty of cardio to burn fat healthily.
Do not go on a starvation diet! - Get rid of any excess estrogen You can do this by supplementation, but I recommend beginning with eating raw cruciferous vegetables.
This includes cauliflower, broccoli, et cetera.
- Sex Have it.
Preferably at least once a week.
Is your desire to have sex every week one of your reasons for wanting to increase your testosterone levels? Then simply follow the other pieces of advice, and this one will follow suit! - Try to avoid getting stressed Your body's stress hormones shut down testosterone production.
This is bad.
Very bad.
Try to avoid worrying about things you can't change - do the best you can in all your endeavors, and let the results come from that.
There's no point in being stressed, it fills no positive purpose in today's society! - Reduce your alcohol intake Try to keep your drinking to no more than three drinks or three glasses of beer, and don't drink too often! Supplementation: Okay, so you're doing everything above, and you're still not getting any results.
You could always try supplementation.
If I was two recommend two ways, I'd recommend these: 1.
ZMA Zinc monomethionine aspartate and Magnesium Aspartate.
Long name, I know! ZMA contains zinc, which naturally elevates your testosterone levels by converting estrogen to testosterone.
This is good! It also helps you sleep, which further aids in your goal to increase your testosterone levels.
2.
Vitamin C Aim for 1000-1500 milligrams of vitamin C per day.
Vitamin C helps reduce the process which converts testosterone into estrogen, and lowers your cortisol levels which allows your body to make more testosterone.
These two supplements are inexpensive and effective.
Do not buy into the hokum about magic pills et cetera, it does not work.
Stay clear of quick-fixes in general! For the love of everything that is good and pure, do not start taking steroids!
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