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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
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SURSRUWLRQVWKHIHPLQL]DWLRQRIWKHPRGHUQPDOH7KLVWUHQGKDVEHFRPHUDPSDQWWKURXJKRXWRXU
VRFLHW\7DNHDTXLFNORRNDURXQGDQG\RXZLOOVHHPDMRULW\RIPHQDUHRYHUZHLJKWVLFNVDGDQG
depressed.
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DWDQDOOWLPHORZ7KHPRGHUQPDOHKDVSUREOHPVIXQFWLRQLQJDWWKHSULPDOOHYHOIRUZKLFKZHZHUH
designed.
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7KLV
LVQRWKRZWKLQJVDUHVXSSRVHGWREH
Trust me on this
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you can make simple changes in your lifestyle to reverse this horrifying trend. This book is the
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testosterone.
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IHFWVRI
ORZWHVWRVWHURQH6LQFH,ZHQWWKURXJKSXEHUW\,KDYHEHHQEOHVVHGZLWKPLOGJ\QRFRPDVWLD,
ZLOOQHYHUIRUJHWZKHQ,ZHQWWRP\IDPLO\GRFWRUDW\HDUVROGDQGZDVWROG,KDGJ\QRDQGWKDW
WKHUHZDVQRWKLQJ,FRXOGGRWRJHWULGRILWEHVLGHVVXUJHU\
This made me furious.
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JHWULGRILW7KHWKLQJV,XQFRYHUHGZHUHH\HRSHQLQJ6WXGLHVKDYHVKRZQWKDWRQHLQIRXUPHQ
RYHUWKHDJHRIDUHVXIIHULQJIURPORZWHVWRVWHURQH,WPD\HYHQEHDIIHFWLQJPHQDV\RXQJDV
E\QRZ
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V\PSWRPVRIORZWHVWRVWHURQH

Depression

Gynocomastia

Decreased libido

Muscle loss

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Decreased masculinity

Fat gain

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WKDWZHDUHH[SRVHGWRHDFKGD\DUHZRUNLQJDJDLQVW\RXDQGWU\LQJWRURE\RXRI\RXUPDQKRRG
,P\VHOIDPDSSURDFKLQJWKHDJHRIVRP\DZDUHQHVVIRUWKHVHW\SHVRIIDFWRUVDUHDWDQDOO
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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
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failure.
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FKRLFHVUHSUHVHQWWKRVHOLVWHGLQWKLVJXLGHDQG\RXZLOOEHRQ\RXUZD\WREXUQLQJIDWDQGJHWWLQJ
101 Ways To Increase Testosterone
Page 3
101 way To Increase testosterone
CHAPTER 1: TESTOSTERONE BOOSTING FOODS
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testosterone goals.
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any given day, you should strive to ingest nearly half your calories from lean proteins as your top
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JDSZLWKKHDOWK\FDUEV
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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. This rotund
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keep estrogen levels in check.
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body of unnecessary estrogen.
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Spinach
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FDQRIVSLQDFKDQGJXOSLWGRZQLQDQKRPDJHWR\RXUIDYRULWHVFDUWRRQVDLORU

Fruits
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101 Ways To Increase Testosterone
Page 5
101 way To Increase testosterone
Bananas
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Berries
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immune response overall.
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Grapefruits
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Grapes
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Kiwis
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testosterone production.
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Oranges
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undesirable estrogen.
101 Ways To Increase Testosterone
Page 6
101 way To Increase testosterone
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can help you keep excess pounds (and therefore extra estrogen) at bay.
Papaya
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Pineapple
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intake each day should be around 400 milligrams. This famous tropical fruit also contains high
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Pomegranates
This fun fruit has been receiving positive attention for years due to its high level of antioxidants
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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
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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
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boosting goals.
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Sage
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rosmarinic acid and carnosic acid. Not only do these antioxidants help naturally reduce your
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some red meats.
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squash and sage gnocchi.
Thyme
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Turmeric
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testosterone.
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your buddies are over for football. Although turmeric recipes are easily found, you may also ingest
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Tongkat Ali
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DGGLWLRQWRLQFUHDVLQJQDWXUDOWHVWRVWHURQHLQ\RXUEORRGWRQJNDWDOLKDVDOVREHHQSURYHQWRJKW
PHQWDOIDWLJXHLQFUHDVHVWDPLQDDQGLPSURYHHQHUJ\OHYHOV2KDQGLW
VDOVRDQDSKURGLVLDF
KHOORKHDOWK\OLELGR
Tongkat ali is currently only available as an extract because its composed of isolated active
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ZLWKDFRROJODVVRIZDWHU
101 Ways To Increase Testosterone
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101 way To Increase testosterone
CHAPTER 3: OTHER TESTOSTERONE BOOSTING FOODS
101 Ways To Increase Testosterone
Page 13
101 way To Increase testosterone
:KHDWJHUPLVEHVWLQFRUSRUDWHGLQWRRXUGLHWDVDQ\RWKHUJUDLQ
RXFDQPL[WKHSRZGHUHG
YHUVLRQZLWKRXURUDVPRRWKLH\RXFDQXVHLWDVRQHRIWKHPXOWLJUDLQVLQ\RXUQH[WKRPHPDGH
EUHDG,WFDQHYHQEHVSULQNOHGLQ\RJXUWRUFHUHDOWKHRSWLRQVDUHOLPLWOHVVDQGVLPSOH
Whole Grain Rice
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OHYHOV$GGLQJZKROHJUDLQULFHWR\RXUPHDOVGXULQJLQWHQVHUHVLVWDQFHWUDLQLQJKDVEHHQ
VFLHQWLFDOO\SURYHQWRLQFUHDVHWHVWRVWHURQHFRPSDUHGWRSDUWLFLSDQWVZKRZHUHIROORZLQJDORZ
101 Ways To Increase Testosterone
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101 way To Increase testosterone
CHAPTER 4: TESTOSTERONE BOOSTING SUPPLEMENTS
,I\RXUHQGLQJLWKDUGWRHDWHQRXJKRIWKHDSSURSULDWHIRRGVWRUDLVH\RXUWHVWRVWHURQHQDWXUDOO\

\RXPD\ZDQWWRFRQVLGHULQFRUSRUDWLQJVRPHEHQHFLDOVXSSOHPHQWVLQWR\RXUURXWLQH
Many outlined below already exist in foods you eat normally while others are obtained in pill or
powder form. Read through our list below and make a more informed decision the next time you
review a products label.
BCAAs
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WR\RXUGLHW%&$$VKDYHEHHQVKRZQWRGUDPDWLFDOO\UDLVHWHVWRVWHURQHZKHQFRPELQHGZLWK
UHVLVWDQFHWUDLQLQJ7KHVHZRQGHUVXSSOHPHQWVDUHIRXQGQDWXUDOO\LQZKH\SURWHLQDQGKLJK
quality dairy products and are available in supplement forms.
%&$$VDUHFRPPRQO\IRXQGLQSRZGHUHGIRUPIRUDGGLQJWR\RXUSURWHLQVKDNHVRUVPRRWKLHVDQG
101 Ways To Increase Testosterone
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101 way To Increase testosterone
)HQXJUHHNLVDOVRZHOONQRZQIRUEHLQJDOHVVH[SHQVLYHVXSSOHPHQWRSWLRQDQGLVUHDGLO\
DYDLODEOHDWKHDOWKDQGYLWDPLQVWRUHVRXFDQDOVRQGLWDPRQJWKHOLVWRIDFWLYHLQJUHGLHQWVLQ
PDQ\WHVWRVWHURQHERRVWLQJEOHQGHGVXSSOHPHQWV
Horny Goat Weed
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ERG\VQLWULFR[LGHOHYHOV,QDGGLWLRQWRERRVWLQJ\RXUWHVWRVWHURQHLWVDQRWKHUVXSSOHPHQWWKDW
serves double duty by g amping up your performance in the bedroom.
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VWUHQJWKVDQGFRPELQDWLRQV$QGZKDWDJUHDWFRQYHUVDWLRQVWDUWHGZKHQQRV\JXHVWVVS\WKH
bottle on your bathroom counter.
Resveratrol
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JUDSHVKDVEHHQVKRZQWRLQFUHDVHWHVWRVWHURQH7KLVVXEVWDQFHKDVEHHQOLQNHGWRPDQ\KHDOWK
EHQHWVLQFOXGLQJJKWLQJFDQFHUDQGFDQEHWDNHQLQFDSVXOHIRUPRQFH\RXYHH[FHHGHG\RXU
UHFRPPHQGHGZLQHDOORWPHQWIRUWKHGD\
5HVYHUDWUROFDQEHIRXQGLQDYDULHW\RIGRVHVDQGHLWKHUDORQHRUPL[HGZLWKRWKHUYLWDPLQVDQG
minerals.
101 Ways To Increase Testosterone
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101 way To Increase testosterone
9LWDPLQ'VXSSOHPHQWVDUHDYDLODEOHLQPDQ\SXUHRUEOHQGHGIRUPV6KRRWIRU,8VHDFKGD\
WRHQVXUH\RXGRQWWKHGHFLHQF\HSLGHPLF
Vitamin A
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\RXUQDWXUDOWHVWRVWHURQHOHYHOV,I\RXKDYHPRUHLQ\RXUGLHW\RXUWHVWRVWHURQHOHYHOVZLOOEH
KLJKHU,I\RXKDYHWRROLWWOH\RXUWHVWRVWHURQHOHYHOVZLOOGURS9LWDPLQ$LVDQRWKHUPDOHZRQGHU
VXSSOHPHQWLQWKDWLWQRWRQO\LQFUHDVHVWHVWRVWHURQHLWHQKDQFHVVSHUPSURGXFWLRQDQGTXDOLW\RI
testicular tissue.
9LWDPLQ$LVSUHYDOHQWLQPDQ\IRRGVRXWOLQHGLQ&KDSWHULQFOXGLQJEURFFROLUDZPLONDQG
VSLQDFKRXFDQDOVRQGYLWDPLQ$FDSVXOHVZKHUHYHUYLWDPLQVDUHVROG
Vitamin C
$QRWKHUUHDVRQWRGULQN\RXURUDQJHMXLFH9LWDPLQ&KDVDZKROHVOHZRIWHVWRVWHURQHERRVWLQJ
TXDOLWLHVLWORZHUV\RXUVWUHVVLWORZHUV\RXUFRUWLVRODQGLWORZHUVDQHQ]\PHWKDWFRQYHUWV\RXU
ERG\VWHVWRVWHURQHLQWRHVWURJHQ
9LWDPLQ&LVKLJKHVWLQIRRGVVXFKDVNDOHEURFFROLDQGFDXOLRZHUEXWLVDOVRIRXQGLQWK\PHDQG
RUDQJHV,I\RXUHQRWVXUH\RXUHJHWWLQJHQRXJKWU\DGGLQJDYLWDPLQ&FDSVXOHDGGLQJ
1,500 mg to your daily routine.
Vitamin E
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SURFHVVHVDVDUHVXOWRILWVIUHHUDGLFDOJKWLQJDELOLWLHV$GGWKLVQHZVWRWKHDOUHDG\NQRZQ
EHQHWVRIWKLVVH[YLWDPLQWKDWLQFUHDVHVEORRGFLUFXODWLRQLQYHU\VSHFLFDUHDVDQGZK\
ZRXOGQW\RXDGG9LWDPLQ(WR\RXUGLHW"
9LWDPLQ(LVUHDGLO\DYDLODEOHLQVSLQDFKVHHGVQXWVDQGEHDQVRXPD\DOVRWDNH9LWDPLQ(
LQFDSVXOHIRUP-XVWZDWFKRXWIRURYHUGRLQJLWLI\RXUGDLO\PXOWLYLWDPLQDOUHDG\UHDFKHV\RXU
maximum daily recommendation.
Vitamin K
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PHDQLQJWKDWDV\RXORVHYLWDPLQ.DQGLWVFRUUHVSRQGLQJWHVWRVWHURQHPHQ
VVNLQEHJLQVWR
ZULQNOHDQGVKRZDJH:KDWVJUHDWLVWKDWLI\RXPDLQWDLQDSSURSULDWHOHYHOVRIYLWDPLQ.\RX
LQGLUHFWO\LQFUHDVHSURGXFWLRQRIQDWXUDOWHVWRVWHURQHDQGORRN\RXQJHUORQJHU
9LWDPLQ.LVPRVWHDVLO\IRXQGLQYHJHWDEOHVVSLQDFKFROODUGJUHHQVDQG%UXVVHOVVSURXWVDUHDOO
JUHDWFKRLFHV-XVWDQRWKHUJUHDWUHDVRQWRJHWPRUHJUHHQLQ\RXUGLHW2IFRXUVHVXSSOHPHQWV
DUHDYDLODEOHMXVWPDNHVXUH\RXFKHFN\RXUODEHOVWRHQVXUH\RXDUHQWRYHUGRLQJWKHYLWDPLQ.
Zinc
$FRPPRQLQGLFDWRURIGHFUHDVHGWHVWRVWHURQHLVD]LQFGHFLHQF\$WLWVFRUH]LQFKHOSVLQFUHDVH
natural testosterone by preventing it from being converted into estrogen. Zinc is commonly found
LQPDQ\IRRGVZHFRYHUHGLQ&KDSWHUVXFKDVR\VWHUVOHDQPHDWVUDZGDLU\DQGEHDQV
+RZHYHULI\RXUHZRUULHG\RXVWLOODUHQWJHWWLQJHQRXJK]LQF\RXPD\FRQVLGHUDVXSSOHPHQW
option.
Zinc should be taken in supplement form in doses up to 40 mg daily. Be sure not to overdo it as
101 Ways To Increase Testosterone
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101 way To Increase testosterone
WRRPXFK]LQFFDQLQWHUIHUHZLWKKRZ\RXUERG\DEVRUEVRWKHUYLWDPLQVDQGPLQHUDOV
ZMA
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HVVHQWLDOYLWDPLQVHQKDQFHKRUPRQHSURGXFWLRQDQGLQFUHDVH\RXURYHUDOOVWUHQJWKLQDGGLWLRQ
WREHLQJQHFHVVDU\IRUDQXPEHURIRWKHUHVVHQWLDOKHDOWKIXQFWLRQV6RPHVWXGLHVKDYHVKRZQ
DWKOHWHVZKRXVH=0$JDLQDQDYHUDJHRIWLPHVPRUHPXVFOHVWUHQJWKWKDQWKRVHZKRGRQRW
$GGWKLVVXSSOHPHQWWR\RXUUHFRPPHQGHGGLHWWKDWVDOUHDG\KLJKLQ]LQFDQGPDJQHVLXPIRU
even greater results. Look for ZMA in capsule form at any vitamin or supplement store.
Summary
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GRVRZLWKWKHIRRGVZHYHUHFRPPHQGHGWKHVXSSOHPHQWVZHYHUHFRPPHQGHGRUDFRPELQDWLRQ
RIWKHWZR
7U\WRZRUNVRPHZKROHJUDLQVLQDV\RXUEUHDNIDVWFDUE7KURZDEDJRIQXWVRUVHHGVLQWR\RXU
briefcase for your afternoon snack. Grill lean meats marinated in our recommended herbs and
VSLFHVDQGVKDUHZLWKIULHQGV,I\RXUHLQGRXEWNHHSDIRRGMRXUQDODQGFORVHDQ\WHVWRVWHURQH
ERRVWLQJIRRGJDSVZLWKDIHZZLVHO\VHOHFWHGVXSSOHPHQWVDVRXWOLQHGDERYH
101 Ways To Increase Testosterone
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101 way To Increase testosterone
CHAPTER 5: TIPS AND TRICKS THAT WILL HELP YOU

INCREASE TESTOSTERONE
,QWKHTXHVWIRULQFUHDVHGWHVWRVWHURQHNQRZLQJZKDWWRDYRLGLQRXUGDLO\URXWLQHLVMXVWDV
LPSRUWDQWDVNQRZLQJZKDWWRDGG:KLOHLQFOXGLQJPXOWLSOHWHVWRVWHURQHERRVWLQJIRRGVKHUEV
and spices, and supplements can really give you an edge, make sure you steer clear of the items
GHWDLOHGEHORZ
What to Avoid
Binge Drinking
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$OFRKROLVNQRZQWR
GHSOHWH]LQFZKLFKLVFULWLFDOIRUWHVWRVWHURQHSURGXFWLRQ,WDOVRLPSDFWV\RXUHQGRFULQHV\VWHP
ZKLFKZLOOVWRSWHVWRVWHURQHSURGXFWLRQZKHQWRRPXFKDOFRKROLVSUHVHQW
:KHQ\RXQG\RXUVHOIVRFLDOO\REOLJDWHGWRGULQNSODQWRWXUQGRZQWKHIRXUWKURXQGDQGHYHU\
URXQGWKHUHDIWHURXFDQSUDFWLFHDQROGWULFNRIGULQNLQJJLQDQGWRQLFIRUWKHUVWWKUHHDQGWKHQ
RUGHULQJURXQGIRXUVDQVJLQWRDSSHDUWREHOLYLQJLWXSZLWK\RXUIULHQGVDQGDYRLGH[SODLQLQJ
your desire to abstain. Also, try to pick the purest forms of alcohol, not those pumped full of
unnatural additives and preservatives.
Birth Control Pills
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$V\RXPD\KDYH
QRWLFHGWDNLQJELUWKFRQWUROSLOOVFDQKDYHDQXPEHURIVLGHHI
IHFWVLQFOXGLQJORZHUHGOLELGR7KLV
LVEHFDXVHWKHKRUPRQHV\RXUHLQFUHDVLQJWRFRQWURO\RXUF\FOHDFWXDOO\UHGXFH\RXUQDWXUDO
WHVWRVWHURQHOHYHOVZKLFKDUHNH\WRDKHDOWK\OLELGR
7KHJRRGQHZVLVWKDWPDQ\RWKHURSWLRQVH[LVWRXFDQSUDFWLFHHIIHFWLYHFRQWUDFHSWLRQZLWKD
YDULHW\RIRSWLRQVWKDWGRQWLQYROYHKRUPRQHVDWDOO/RRNLQWRDQ,8'FUDFNRXWWKHFRQGRPVRU
DVN\RXUSDUWQHUWRPDQXSIRUWKHXOWLPDWHVQLSVQLS
Carbonated Beverages
Potential empty calories aside, carbonated beverages may be more harmful than expected for
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production due to their rapid absorption rate. Give your testosterone a boost instead by
VXEVWLWXWLQJDEHYHUDJHZLWKSRVLWLYHDWWULEXWHV
:HUHFRPPHQGGDUNJUHHQMXLFH7KLVZHLJKWOLIWHUVZRQGHUGULQNDFWXDOO\LQFUHDVHVQDWXUDO
WHVWRVWHURQHE\UHVWRULQJGDPDJHGFHOOVDQGGHFUHDVLQJIUHHUDGLFDOV,W
VSDFNHGIXOORI
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RUNLWLQWR\RXU
PRUQLQJVPRRWKLHIRUDQHDUO\ERRVW
Commercially Made Protein Sources
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ERG\&RPPHUFLDOO\PDGHSURWHLQVRXUFHVVXFKDVSURWHLQSRZGHUVDUHYHU\FRPPRQDQG
XVXDOO\DIIRUGDEOH+RZHYHUFKDQFHVDUHWKDWWKHVHQRWQDWXUDOQRQRUJDQLFRSWLRQVZLOOGHFUHDVH
\RXUWHVWRVWHURQHDQGLQFUHDVH\RXUHVWURJHQDVWKHFRZVZKRSURYLGHGWKH\ZKH\ZHUHOLNHO\
QRXULVKHGZLWKXQKHDOWK\GUXJVDQGOHVVWKDQLGHDOJUDLQV
3D\WKHH[WUDGROODUVZKHQQHFHVVDU\DQGRSWIRURUJDQLF,IQRW\RXPD\ZRUNDJDLQVW\RXU
WHVWRVWHURQHLQFUHDVLQJJRDOV,VWKDWZRUWKSRFNHWFKDQJH"
101 Ways To Increase Testosterone
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101 way To Increase testosterone
Drinking Out of Plastic Bottles
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IRU\RXUWHVWRVWHURQHUDLVLQJJRDOV0DQ\SODVWLFERWWOHVFRQWDLQ[HQRHVWURJHQVZKLFKDUHVKRZQ
WRLQFUHDVHHVWURJHQ%\QRZ\RXNQRZWKDWLQFUHDVHGHVWURJHQLQ\RXUERG\FDXVHVUHGXFHG
testosterone.
&OHDQRXW\RXUFDELQHWVDQGUHSODFH\RXUH[LVWLQJSODVWLFERWWOHVZLWKWUDYHOVDIHJODVVYHUVLRQV
instead. Try keeping one in your car at all times to help you rehydrate on the go.
Excessive Sugar
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3(5'$LQWKHLUGLHWV5HVHDUFKDOVRVKRZVWKDWWHVWRVWHURQHGHFUHDVHVZLWKLQ\RXUERG\DIWHU
eating sugar due to the resulting insulin spike.
7U\WRFXWEDFNRQDOOJOXFRVHFRQYHUWLQJIRRGV\RXSXWLQ\RXUPRXWK5HPHPEHUWKDWPDQ\
UHQHGFDUEVZLOOKDYHWKHVDPHHIIHFWDVSXUHVXJDUZKHQGLJHVWHG6XEVWLWXWHLQPRUHOHDQ
PHDWVDQGFUXQFK\VQDFNV,I\RX0867KDYHVRPHVXJDUUHDFKIRUWKHQDWXUDONLQGIRXQGLQ
WHVWRVWHURQHERRVWLQJIUXLWVVXFKDVDSSOHVDQGJUDSHV
101 Ways To Increase Testosterone
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101 way To Increase testosterone
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V
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101 Ways To Increase Testosterone
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101 way To Increase testosterone
Sunscreens With Oxybenzone
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SURORQJHGH[SRVXUHEXWWDNHFDUHZLWKZKDWZHDSRQ\RXFKRRVHWRJKWKDUPIXO89UD\V0DQ\
SRSXODUVXQVFUHHQVFRQWDLQR[\EHQ]RQHZKLFKKDVEHHQVKRZQWRLPSDFW\RXUDGUHQDOV\VWHP
$V\RXNQRZWKLVV\VWHPLVFULWLFDOWRSURSHUERG\IXQFWLRQVDQGZKHQLWLVRXWRIV\QFPHQV
testosterone levels may be reduced.
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\RXUERG\$VDJHQHUDOJXLGHOLQHWKHIHZHULQJUHGLHQWV\RXFDQWSURQRXQFHWKHEHWWHU
Toothpastes Containing Triclosan
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LPSURYH\RXURYHUDOODQGGHQWDOKHDOWK:KLOHGHQWDOK\JLHQHLVLQFUHGLEO\LPSRUWDQWEHDZDUHWKDW
PDQ\PDMRUWRRWKSDVWHPDQXIDFWXUHUVLQFOXGHDWHVWRVWHURQHERRVWLQJHQHP\
WULFORVDQ7KLV
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LPSHGHVPHQVERGLHVIURPWKHVXEVWDQWLDOQLWULFR[LGHSURGXFWLRQWKDWRFFXUVLQWKHPRXWK1LWULF
R[LGHLVNH\WROLELGRDQGVH[XDOVWLPXODWLRQPDNLQJLWDQRWKHUFULWLFDOIDFWRULQ\RXUERG\
VQDWXUDO
testosterone production efforts.
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SUHVHUYDWLYHV$OWKRXJKJRLQJRUJDQLFVKRXOGWDNHDZD\PRVWKDUPIXOVXEVWDQFHVPDNHVXUHWR
UHDGWKHQHSULQW
Xenoestrogens
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I
WKHVKHOI\RXUHOLNHO\LQFUHDVLQJ\RXUH[SRVXUHWR[HQRHVWURJHQV
7KHVHWHVWRVWHURQHNLOOLQJ
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VDGGHGWRPDQ\
SHVWLFLGHVKRPHFDUHSURGXFWVDQGSHUVRQDOJURRPLQJSURMHFWV
:KHQHYHUSRVVLEOHEX\RUJDQLFIRRGDQGKRXVHKROGSURGXFWVIUHHRISDUDEHQVZKLFKDUH
[HQRHVWURJHQVSDUDGLQJXQGHUDGLIIHUHQWQDPH$OVREHVXUHWRWKRURXJKO\ZDVKDOOIUXLWVDQG
101 Ways To Increase Testosterone
local farmers’ market or even Google organic produce delivery services. 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
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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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