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101 Ways to Naturally Increase Your Testosterone 101 Ways To Increase Testosterone Page 1 101 way To Increase testosterone TABLE OF CONTENTS Introduction ....................................................................................................................... 1 Chapter 1: Testosterone Boosting Foods ......................................................................... 3 101 Ways To Increase Testosterone Page 2 101 way To Increase testosterone Rice Germ ................................................................................................................. 12 :KHDW*HUP .............................................................................................................. 12 :KROH*UDLQ5LFH ...................................................................................................... 13 :KROH2DWV ............................................................................................................... 13 Chapter 4: Testosterone Boosting Supplements ............................................................ 14 BCAAs ....................................................................................................................... 14 CLA ........................................................................................................................... 14 Creatine ..................................................................................................................... 14 DAA ........................................................................................................................... 14 Fenugreek ................................................................................................................. 14 +RUQ\*RDW:HHG ..................................................................................................... 15 Resveratrol ................................................................................................................ 15 101 Ways To Increase Testosterone Page 3 101 way To Increase testosterone Sleep in the Nude ................................................................................................ 24 :HDUDQ(\H0DVN:KLOH6OHHSLQJ ..................................................................... 24 :RUNLQ&RQWUDVW6KRZHUV ................................................................................... 24 &KDSWHU+RZ7R0DNH6XUHRXZRUNRXW7R,QFUHDVH7HVWRVWHURQH ......................... 25 Avoid Overtraining ..................................................................................................... 25 /LIW+HDY\&RPSRXQG/LIWV ....................................................................................... 25 Lose Excess Body Fat .............................................................................................. 25 101 Ways To Increase Testosterone Page 1 101 way To Increase testosterone INTRODUCTION ,ZURWHWKLVERRNWRKHOSSHRSOHRYHUFRPHZKDW,ZRXOGVD\KDVEHFRPHDQHSLGHPLFRIPDVV SURSRUWLRQVWKHIHPLQL]DWLRQRIWKHPRGHUQPDOH7KLVWUHQGKDVEHFRPHUDPSDQWWKURXJKRXWRXU VRFLHW\7DNHDTXLFNORRNDURXQGDQG\RXZLOOVHHPDMRULW\RIPHQDUHRYHUZHLJKWVLFNVDGDQG depressed. 1RZZKHQ\RXUHDOO\JHWGRZQWRWKHURRWFDXVHRIWKLVWKHIDFWVVKRZWKDWWHVWRVWHURQHOHYHOVDUH DWDQDOOWLPHORZ7KHPRGHUQPDOHKDVSUREOHPVIXQFWLRQLQJDWWKHSULPDOOHYHOIRUZKLFKZHZHUH designed. $VDZKROHPHQORRNOLNHVKLWFDQWKDYHVH[DQGDUHVRWLUHGWKH\GRQWZDQWWRGRDQ\WKLQJ 7KLV LVQRWKRZWKLQJVDUHVXSSRVHGWREH Trust me on this :HDUHDWZDUZLWKIDFWRUVWKDWDUHGHVWUR\LQJRXUWHVWRVWHURQHOHYHOVHYHU\VLQJOHGD\/XFNLO\ you can make simple changes in your lifestyle to reverse this horrifying trend. This book is the PRVWFRPSOHWHUHVRXUFHDYDLODEOHWRKHOS\RXHDVLO\LPSOHPHQWQDWXUDOZD\VWRLQFUHDVH\RXU testosterone. ,KDYHGRQHP\EHVWWRVLPSOLI\LWIRU\RX,KDYHOLYHGPRVWRIP\OLIHGHDOLQJZLWKWKHHI IHFWVRI ORZWHVWRVWHURQH6LQFH,ZHQWWKURXJKSXEHUW\,KDYHEHHQEOHVVHGZLWKPLOGJ\QRFRPDVWLD, ZLOOQHYHUIRUJHWZKHQ,ZHQWWRP\IDPLO\GRFWRUDW\HDUVROGDQGZDVWROG,KDGJ\QRDQGWKDW WKHUHZDVQRWKLQJ,FRXOGGRWRJHWULGRILWEHVLGHVVXUJHU\ This made me furious. ,ZHQWLQWRIXOORQUHVHDUFKPRGHWROHDUQZKDWZDVWKHFDXVHRIWKLVDVZHOODVZKDW,FRXOGGRWR JHWULGRILW7KHWKLQJV,XQFRYHUHGZHUHH\HRSHQLQJ6WXGLHVKDYHVKRZQWKDWRQHLQIRXUPHQ RYHUWKHDJHRIDUHVXIIHULQJIURPORZWHVWRVWHURQH,WPD\HYHQEHDIIHFWLQJPHQDV\RXQJDV E\QRZ ,I\RXUHFXULRXVZKHWKHURUQRW\RXPD\EHDPRQJWKHVHVWDWLVWLFVKHUHDUHVRPHFRPPRQ V\PSWRPVRIORZWHVWRVWHURQH  Depression  Gynocomastia  Decreased libido  Muscle loss  ,QDELOLW\WRUHFRYHUIURPZRUNRXWV  Decreased masculinity  Fat gain  /RZHQHUJ\OHYHOV  :RUNSHUIRUPDQFH  +HLJKWORVV &KDQFHVDUHHYHU\RQHRI\RXKDVGHDOWZLWKVRPHRIWKHVHLVVXHVDWVRPHSRLQWLQ\RXUOLIH 7KLV DORQHGRHVQWPHDQWKDW\RXKDYHORZWHVWRVWHURQH-XVWEHZDUQHGWKDWFRXQWOHVVH[WHUQDOIDFWRUV WKDWZHDUHH[SRVHGWRHDFKGD\DUHZRUNLQJDJDLQVW\RXDQGWU\LQJWRURE\RXRI\RXUPDQKRRG ,P\VHOIDPDSSURDFKLQJWKHDJHRIVRP\DZDUHQHVVIRUWKHVHW\SHVRIIDFWRUVDUHDWDQDOO WLPHKLJKRXFDQEHQHWIURPP\UHFHQWO\HQKDQFHGNQRZOHGJHE\KHHGLQJP\ZDUQLQJVDQG LPSOHPHQWLQJP\WHVWRVWHURQHERRVWLQJWLSVZLWKLQWKLVERRN$6$3 101 Ways To Increase Testosterone Page 2 101 way To Increase testosterone Rest assured, the quicker you begin to implement the recommendations in this book, the sooner \RXOOEHRQ\RXUZD\WRNHHSLQJ\RXUWHVWRVWHURQHOHYHOVLQFKHFN :KLOH,IHHO,KDYHPDGHWKLVJXLGHDVHDV\WRIROORZDVSRVVLEOHOHWPHDGGRQHPRUHSLHFHRI LQYDOXDEOHDGYLFH'RQRWJRJXQJKRDQGFKDQJHHYHU\WKLQJDWRQFH 7KLVLVDVXUHUHUHFLSHIRU failure. 6RZKHUHWRVWDUW"RXOOVHHWKHPRVWLPPHGLDWHUHVXOWVE\EHJLQQLQJZLWKDGMXVWPHQWVWR\RXU GLHW7KHIRRGVZHHDWDUHWKHFXOSULWWRVRFLHWLHVIDOOLQJWHVWRVWHURQHOHYHOV ,KDYHPDGHLWHDV\WRFKRRVHIURPPHDWVYHJHWDEOHVDQGFDUEV-XVWPDNHVXUH\RXUIRRG FKRLFHVUHSUHVHQWWKRVHOLVWHGLQWKLVJXLGHDQG\RXZLOOEHRQ\RXUZD\WREXUQLQJIDWDQGJHWWLQJ 101 Ways To Increase Testosterone Page 3 101 way To Increase testosterone CHAPTER 1: TESTOSTERONE BOOSTING FOODS 3HUKDSVWKHHDVLHVWPRVWFRVWHIIHFWLYHZD\WRQDWXUDOO\LQFUHDVH\RXUWHVWRVWHURQHOHYHOVLVWR LQFRUSRUDWHVSHFLFIRRGVKHUEVDQGVSLFHVLQWR\RXUUHJXODUGLHW $OORIWKHLWHPVGHVFULEHGEHORZ KDYHEHHQVFLHQWLFDOO\SURYHQDQGHOGWHVWHGWRHQVXUHWKH\KHOS\RXPHHW\RXULQFUHDVHG testosterone goals. 2YHUDOOPHQQHHGWRUHPHPEHUWRVWULNHDQLGHDOEDODQFHEHWZHHQSURWHLQVFDUEVDQGIDWV2Q any given day, you should strive to ingest nearly half your calories from lean proteins as your top SULRULW\)RUWKHUHVWRI\RXUPHQXWU\WROLPLW\RXUFDORULHVIURPIDWWRDURXQGSHUFHQWDQGOOWKH JDSZLWKKHDOWK\FDUEV %HFDUHIXOZKHQVHOHFWLQJHDFKIRRGVRXUFHDV\RXIROORZWKLVJXLGDQFHDVFDUEVZLWKDKLJK JO\FHPLFLQGH[FDQSURGXFHWKHRSSRVLWHHIIHFWRQ\RXUWHVWRVWHURQHOHYHOV+RZHYHU\RXZLOO EHQHWJUHDWO\IURPVHOHFWLQJKLJKSURWHLQDQGPRGHUDWHIDWIRRGVWKDWKHOS\RXEXLOGTXDOLW\ muscle on top of increasing your testosterone. 101 Ways To Increase Testosterone Page 4 101 way To Increase testosterone Cabbage One of our most common cruciferous recommendations is the underrated cabbage. 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This famous tropical fruit also contains high OHYHOVRI]LQFZKLFKKDVDOVREHHQSURYHQWRERRVWWHVWRVWHURQHOHYHOVQDWXUDOO\  RXFDQUHDSWKLVIUXLWVDPSOHEHQHWVE\EOHQGLQJRQHLQWR\RXUGDLO\VPRRWKLHRUSURWHLQVKDNH 2QHFXSRIUDZSLQHDSSOHERDVWVPLOOLJUDPVRIPDJQHVLXP$1'PLOOLJUDPVRI]LQF2I FRXUVH\RXFDQDOZD\VWUHDW\RXUVHOIWRVRPHJULOOHGSLQHDSSOHVOLFHVWKHQH[WWLPH\RXSUHSDUH \RXUZHHNVJULOOHGFKLFNHQEUHDVWV,WGRHVQWJHWPXFKHDVLHUWKDQWKDW Pomegranates This fun fruit has been receiving positive attention for years due to its high level of antioxidants DQGLWVDSSHDOLQJWDVWH6WXGLHVKDYHVKRZQWKDWSRPHJUDQDWHVFDQKHOSLPSURYHHUHFWLOHIXQFWLRQ EXWQRZWKH\DOVRSURYHWKDWWKH\FDQERRVWWHVWRVWHURQH ,WPD\EHWULFN\WRDGGWKHUDZIUXLWWR\RXUGLHWVRZHUHFRPPHQGDGGLQJSRPHJUDQDWHMXLFHWR \RXUGLHWIRUHLWKHUTXLFNHQHUJ\ERRVWVMXVWFKHFNWKHVXJDUOHYHOVRUDVSDUWRI\RXUPRUQLQJ VPRRWKLH'R]HQVRIYDULHWLHVLQWHVWRVWHURQHIULHQGO\JODVVERWWOHVDUHUHDGLO\DYDLODEOHDWDOO PDMRUJURFHU\VWRUHVLQWKHSURGXFHVHFWLRQ Main Protein Sources We begin by focusing on some lean proteins that will help you on your way to increased testosterone and improved muscle mass. Remember these should cover nearly 50 percent of 101 Ways To Increase Testosterone Let’s face facts. It’s nice to work lean organic beef and grilled poultry into our diets, but do we mentioned earlier in this chapter. Grab a large carton the next time you’re at the grocery store and You can’t go wrong when adding �sh to your diet – as long as you watch your overall mercury fectively, and therefore Try topping your concentration of protein and zinc. Although non-organic beef can have many bene�ts, you get You may have avoided beef up until now due to its fattier nature than poultry, but keep in mind that 101 Ways To Increase Testosterone generations. However, recent research has proven that organic, raw milk is the most bene�cial increasing efforts. Additionally, if you opt for organic, you’ve taken an extra step to ensure no You’ll enjoy related bene�ts in the bedroom as well! Poultry: Turkey and Chicken Although their zinc levels aren’t off the charts, their fat-to-protein ratios should make them a daily as daily. Skip the deep-fried or battered variety, but don’t hesitate to stuff yourself full of the grilled Raw Nuts: Almonds, Walnuts and Pecans You need healthy fats to produce testosterone, and these raw nuts are monounsaturated fat Worry not! In this digital age, a quick search on any of the major Internet shopping engines (for harvest. Keep these raw seeds on-hand for low-effort, high-impact snacking that will help you meet 101 Ways To Increase Testosterone Page 9 101 way To Increase testosterone 101 Ways To Increase Testosterone Page 10 101 way To Increase testosterone CHAPER 2: TESTOSTERONE BOOSTING HERBS AND SPICES Youll likely ingest most of your testosterone-increasing nutrients in the form of lean meats or 101 Ways To Increase Testosterone Page 11 101 way To Increase testosterone Rosemary .H\WRLPSURYHGEORRGFLUFXODWLRQURVHPDU\FDQKHOSNHHSDOOWKHEORRGRZLQJWRDOOWKRVH LPSRUWDQWSULYDWHSDUWVZKHQWKHQHHGDULVHV7KLVZRQGHUIXOVHDVRQLQJDOVRKDVDKLJK DQWLR[LGDQWOHYHOZKLFKKHOSV\RXUERG\JKWRIIIUHHUDGLFDOVWKDWPD\LPSDLU\RXUWHVWRVWHURQH boosting goals. 7KLVLVDQRWKHUH[DPSOHWKDWVJUHDWWRZRUNLQWRDPDULQDGHIRUDQ\RI\RXUOHDQPHDWV6RPH UHVHDUFKHYHQVKRZVWKDWURVHPDU\OLNHRUHJDQRFDQUHGXFHKHWHURF\FOLFDPLQHV +&$V RQWKH VXUIDFHRIPHDWVZKLFKFDQEHKDUPIXOLQODUJHGRVHV Sage $VDPHPEHURIWKHPLQWIDPLO\VDJHFRQWDLQVWKUHHSRZHUIXODQWLR[LGDQWFRPSRXQGVFDUQRVRO rosmarinic acid and carnosic acid. 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Read through our list below and make a more informed decision the next time you review a products label. BCAAs +LJKHUWHVWRVWHURQHOHYHOVDUHZLWKLQUHDFKZKHQ\RXDGG%&$$V EUDQFKFKDLQDPLQRDFLGV  WR\RXUGLHW%&$$VKDYHEHHQVKRZQWRGUDPDWLFDOO\UDLVHWHVWRVWHURQHZKHQFRPELQHGZLWK UHVLVWDQFHWUDLQLQJ7KHVHZRQGHUVXSSOHPHQWVDUHIRXQGQDWXUDOO\LQZKH\SURWHLQDQGKLJK quality dairy products and are available in supplement forms. %&$$VDUHFRPPRQO\IRXQGLQSRZGHUHGIRUPIRUDGGLQJWR\RXUSURWHLQVKDNHVRUVPRRWKLHVDQG 101 Ways To Increase Testosterone Page 15 101 way To Increase testosterone )HQXJUHHNLVDOVRZHOONQRZQIRUEHLQJDOHVVH[SHQVLYHVXSSOHPHQWRSWLRQDQGLVUHDGLO\ DYDLODEOHDWKHDOWKDQGYLWDPLQVWRUHVRXFDQDOVRQGLWDPRQJWKHOLVWRIDFWLYHLQJUHGLHQWVLQ PDQ\WHVWRVWHURQHERRVWLQJEOHQGHGVXSSOHPHQWV Horny Goat Weed 7KLVSRWHQWKHUEZLWKLWVLQIDPRXVQDPHLVNQRZQWRKHOSUDLVHWHVWRVWHURQHE\LQFUHDVLQJ\RXU ERG\VQLWULFR[LGHOHYHOV,QDGGLWLRQWRERRVWLQJ\RXUWHVWRVWHURQHLWVDQRWKHUVXSSOHPHQWWKDW serves double duty by g amping up your performance in the bedroom. +RUQ\JRDWZHHGLVFRPPRQRQVXSSOHPHQWVWRUHVKHOYHVDQGFDQEHSXUFKDVHGLQDYDULHW\RI VWUHQJWKVDQGFRPELQDWLRQV$QGZKDWDJUHDWFRQYHUVDWLRQVWDUWHGZKHQQRV\JXHVWVVS\WKH bottle on your bathroom counter. 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Vitamin E 5HFHQWUHVHDUFKVKRZVWKDWYLWDPLQ(VORZVWHVWRVWHURQHGHFUHDVHVUHODWHGWRQDWXUDODJLQJ SURFHVVHVDVDUHVXOWRILWVIUHHUDGLFDOJKWLQJDELOLWLHV$GGWKLVQHZVWRWKHDOUHDG\NQRZQ EHQHWVRIWKLVVH[YLWDPLQWKDWLQFUHDVHVEORRGFLUFXODWLRQLQYHU\VSHFLFDUHDVDQGZK\ ZRXOGQW\RXDGG9LWDPLQ(WR\RXUGLHW" 9LWDPLQ(LVUHDGLO\DYDLODEOHLQVSLQDFKVHHGVQXWVDQGEHDQVRXPD\DOVRWDNH9LWDPLQ( LQFDSVXOHIRUP-XVWZDWFKRXWIRURYHUGRLQJLWLI\RXUGDLO\PXOWLYLWDPLQDOUHDG\UHDFKHV\RXU maximum daily recommendation. 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For a �xed fee, many will deliver weekly, biweekly or monthly to match your needs – at a very reasonable price! that men’s testosterone can drop by up to 40 percent when they frequently get too little sleep. Typically, testosterone is about 30 percent higher in the morning than any other time of day. If calendar and GET THERE ON TIME! methods. Thanks to the Internet – places, products and ample porn are just a few clicks away! Your testosterone levels are naturally at their highest after a good night’s sleep. Take advantage process! Arousal alone increases the level of testosterone circulating within your body, so having a Try to work in morning sex at least once a week – perhaps even on the weekends depending on Keep a Positive Attitude naturally already. eliminate it. When you know what makes you happy, surround yourself with it! As long as it doesn’t impede your testosterone-boosting efforts, that is! 101 Ways To Increase Testosterone Keep Bedroom Temperature Cool comfortable environment. If we’re too warm, we tend to toss and turn and try to shed excess layers or sheets all night. Add this to the advice we’ve given regarding not overheating your genitals, and now you have two reasons to turn-up the AC and dial-down the heat. many MANY of them rely on healthy sleep patterns that set you up for maximum testosterone- boosting during the day. There’s a reason your testosterone levels are highest �rst thing in the Although sitting and thinking, deeply, might feel quite opposite to pumping iron and other testosterone-boosting activities – meditation can be just as effective. Calming practices, such as meditation and yoga, can help you reduce your body’s overall stress levels. Stress, as you know, increases cortisol and causes another chain reaction that leads to more estrogen and less Your meditation options are endless. You can purchase instructional videos or books to do some private research or you can attend training sessions. You can also sit in a quiet room and free your Only Drink Puri�ed Water which will ultimately hurt your testosterone-boosting efforts. Many studies have found harmful chemicals, including xenoestrogens, within un�ltered water, which increase your body’s estrogen Optimize Vitamin D Vitamin D is also known to increase testosterone levels. This critical vitamin promotes health Vitamin D de�ciency didn’t used to be an issue, but now that we all stay out of the sun to prevent skin cancer, our primary vitamin D source has been removed from our lifestyle. If you are able to gap you’re trying to �ll, head to the store! Vitamin D supplements are available in many pure or Whether you win or lose, it’s truly the competition that counts when you’re trying to increase your natural testosterone. Although winners tend to have higher levels than losers at the end, both see 101 Ways To Increase Testosterone shoot some casual hoops with your friends. A little competition is always healthy! A lesser-known sleep trick that’s known to increase testosterone naturally is to sleep in the buff! Your testicles need to be Just as you shouldn’t wear tight undies during the day, you shouldn’t wear anything at night. The Wear an Eye Mask While Sleeping This is another example that may have you feeling less manly, but this simple-to-implement tip can pay off in huge quantities! Arti�cial light in your bedroom while you sleep can trigger your brain Whenever you plan to sleep, make every effort to eliminate unnatural light from your room. Pitch black is best, but may not be possible in every home. Rest assured, many eye masks are available Work-in Contrast Showers health – to enhanced circulation and increased testosterone! The cold water shock stimulates part of your brain’s anterior hypothalamus that, through a series or reactions, releases luteinizing Try a 10-minute cold shower right before and right after bed to get your testosterone �owing AND 101 Ways To Increase Testosterone CHAPTER 6: HOW TO MAKE SURE YOU WORKOUT TO INCREASE TESTOSTERONE levels are dropping as your read each new page. Worry not – here’s the part that will help you feel more like a man. You can also naturally increase your testosterone through working out! See our Avoid Overtraining When trying to build testosterone levels, it’s important to train hard, but rest even harder! If you your body’s warnings and take a break. Make sure you’re getting enough sleep and remember that Lift Heavy, Compound Lifts the most when you incorporate compound exercises. We recommend targeting multiple muscle Try to limit your compound exercise routine to between one and two hours. Also, limit yourself to factor to increased estrogen. You see, as your excess body fat increases, so do the natural levels of estrogen in your bloodstream. This estrogen acts as an anti-testosterone agent and converts boosting efforts. Instead, try to focus on fat-burning workouts and selecting smarter foods in your salty snacks. Also, watch for less obvious sources, such as milk and almost all processed foods. To �ll the gap, add in plenty of vegetables, nuts and seeds. You may be tempted to get in as much cardio as possible to lower your fat and corresponding levels in young men and they remain elevated for the duration of recovery. Train With Short, High Intensity workouts naturally. What you do need to do, is use heavy weights for short intervals. Many studies have 101 Ways To Increase Testosterone through their high-intensity, short-repetition design. one minute and repeat the process. This simple formula has been proven to provide the highest Train With Volume This point is so important, we’re covering it twice! To maximize your testosterone-boosting Target 101 Ways To Increase Testosterone Page 27 101 way To Increase testosterone CONCLUSION :HKRSH\RXYHIRXQGKHDSVRIKHOSIXOLQIRUPDWLRQZLWKLQWKLVJXLGHWRKHOS\RXRQ\RXU WHVWRVWHURQHERRVWLQJMRXUQH\$OWKRXJKZHDWWHPSWHGWRVXPPDUL]HWKHPDMRULW\RIJUHDW LQIRUPDWLRQRXWWKHUHDGGLWLRQDOUHVHDUFKDQGGLVFRYHULHVLQWKLVDUHDDUHDOZD\VEHLQJPDGH 7RKHOS\RXVWD\WKHFRXUVH,YHSURYLGHGDOLVWRIKHOSIXOUHVRXUFHVEHORZZKLFK\RXFDQFRQVXOW LQDGGLWLRQWKLVTXLFNVWDUWJXLGH+DSS\UHDGLQJ My Favorite Workout Programs to Build Muscle and Strength  101 Ways To Increase Testosterone Page 1 101 way To Increase testosterone

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