Testosterone deficiency is most common among older men, though it also have been seen to be true in case of men in their mid-twenties. In recent years low T-level have been a phenomenon, where more and more people become aware of the importance of this hormone, whether it’s because the’re trying to gain more muscles strength and mass, feel more energized and good or just get more of that sexual spark they once had. The fact is that more and more people have began to monitor their T-levels, and so should you if you haven’t already.
I am personally seeing this mind-shift within my peer groups and colleges, as we brought up the subject I’ve noticed that each of us have a set of daily routines designed especially to help our body with the daily testosterone production, and I’ve decided to share them here with you.
I’ll first list them below and then I’ll give you examples of how you can incorporate them in your own lives. I am warning you that these are not quick fixes, though it is pretty fast, you’ll see change in a month or two, but rather a long process, a journey, it’s very easy once you’re willing to make the change in your mind, which will result in your actions, and there are some brave actions to be taken…
The TOP 7 Habits that help boost your T-level:
Here is the list of habits that I personally found with in my peer group to be most efficient:
- “Power Positions”
- Your relationship with the Sun and Vitamin D
- Intermediate Fasting
- Workout – “pain is weakness leaving the body and testosterone getting in”
- Cold Showers
- Meditation – “Not just for hippies!”
- Eat Rich Food
How To Integrate Them In Your Life?
Here’s something I’ve been doing even since I’ve watched Amy Cuddy’s TED talk on how our body language shapes who we are, showing that standing in a posture of confidence, even when we don’t feel confident can affect testosterone and cortisol levels in the brain. The effect, is an increase in the T-level and a decrease in the cortisol levels which is one of testosterone’s enemies, so that’s great!
As I wake up, after brushing my teeth and washing my face…and overall waking up, I immediately dedicate 5 minutes to do the “Power Positions” and I honestly feel much better while I’m doing it.
Your relationship with the Sun and Vitamin D
We’ve all heard by now the importance of having enough Vitamin D, which stimulates muscle growth, increase in power and plays a necessary rule in cutting unnecessary body fat, but most importantly, it helps increase the T-level in our body.
Vitamin D can be found in a selected few foods such as: Mushrooms, Oily Fish, Caviar and Eggs. The alternative option and probably the best one is to get it through sun exposure. While your skin is exposed under the sunny light it initiates the creation of the vitamin in your body.
One of my friends, Dan, found that best way to have your vitamin D in check is to meditate every morning in the garden under the sun with his shirt off. This may not be suited for everybody, especially if you don’t have a garden of if the sun light does not enter your house…
….The solution, I think, would be to find the closest park, beach or a quite place outside, where you can take your top off and meditate or just sit for a few minutes under the sun light without being arrested for public indecency.
If you don’t want to take you top off, than you can just fold your sleeves and have only your hands exposed, you’ll just have to do it for a longer period of time, between 15-20 minutes.
Meditation – “Not just for hippies!”
In the last section I’ve mentioned how my friend Dan likes to daily expose himself under the sun while meditating, which is in fact a double win, and the reason for that lays on the facts that people who practice meditation see a decrease in the amount of cortisol they have, which is a stress hormone that has a direct effect on your T-level, the more cortisol you have the less testosterone level you’ll have.
Dan’s recommendation is to do it early in the morning when you wake up, go sit in a quiet place, close your eyes and then take 10 deep breathes through the noose and slowly exhale through the mouth, there are different types of meditation, some try to eliminate thoughts in the session, while others are concentrating on gratitude, in the end what matters is that you feel good afterwords.
Also, be sure to set up a timer for the desirable time, start with 5 minutes and slowly increase each session until you reach 30 minutes. According to science, if you meditate 10 minutes a day every day, than you can expect a change in your brain within 3-4 weeks.
This is one of the latest most popular trends in the health and fitness communities. Though there’s not enough concrete evidence that it does help, there are many testimonials of people recommending this method, so many in fact that one of my coworkers, Todd, decided to embrace it in his day-to-day life.
The way it’s suppose to work is that you fast for a long period of time, as much as 16 hours, some may even recommend more, up to 24 hours. Todd found that most days he leaves the house without eating breakfast, that sums up to about 16 hours since he last ate the day before. He also noticed that on days that he does get a bite to eat he’s always late, so he decided to skip breakfasts, go to work at ease and feel good about the idea that skipping breakfast may actually help him boost his T-levels and some may say, to even live a longer life.
Workout – “pain is weakness leaving the body and testosterone getting in”
That’s what I told myself when I first started working out. Research has found that working out increases the level of T you have in your body, but only for a short period of time, which is why it’s recommended to exercise regularly, especially in the evening when your testosterone is especially low. The problem is t he initial shift in gears from wanting to do it to actually doing it.
Once I got started the first 2 weeks were brutal, I was using all of my mental faculties to make myself do it. Interestingly enough, I found, after a while when I didn’t need it anymore, that if you set a goal as low as 1 push up a day, than there’s no way you won’t be able to stick with it. After a while you see that you want to do more and it doesn’t take a lot of emotional paid to get it done.
As you move up and increase the number of push ups you do, you’ll notice a change, besides the strength in your hands and chest, you’ll also feel good. What I like to do to maximize this effect is to do an intense workout just before eating dinner, to level up the T-level.
Eat Rich Food
We all have this friend, or maybe you are this guy who’s into all those nutrition products, supplements and vitamins and of course he’s the first to try them all. But what about keeping basic tabs on what you put into yourself regularly?
Most people’s homes is filled with lots of junk food, fast food, all sorts of processed food that is really not good for you. Weather the reasons for that would be, that’s it’s fast and easy to make, it’s cheap and affordable for almost everyone to have an entire fridge full of them or that it’s just tastes good….well as true that all that sounds, if you want to make a change in your health department, weather it’s to build muscles, losing fat, increasing your T-level or all the above, than you must pay attention to what you put into yourself! No matter how many good nutrition products you consume, if you put junk food into yourself, than all your efforct are for nothing. Start eating food that is good for building your testosterone, directly and indirectly, foods such as:
- Wheat Germ
- Pumpkin Seeds
- Red meat
- Egg yolks
There are many more, but start with these, make sure you eat everyday between 7-9 different types of fruits and vegetables, get more natural nutrients and vitamins to your body.
NOTE: **Make sure you consult with your doctor to see if you have any sensitivity or allergies before adding any one of those, including the fruits and vegetables you’re already consuming, you should do a tailored diet plan for your goal and stick with it**
I know many brave people, but the one I find the bravest of all is my friend Vitali, this guy is a beast, he’s one of those guys who makes you feel bad about yourself in the gym, speaking of, before every session there he takes a cold 20 minutes shower….that’s more than enough if you ask me, I believe a couple minutes will do the trick…
….This is still a controversial subject, whether or not cold showers does help you boost your testosterone. On one hand there are who say that there’s a reason why men were born with there testicles outside, because the body temperature is too high for the proteins in the sperm cells, beyond their optimal functioning, however there is no or not a direct evidence that cold shower does have an effect on you T-levels.
still it’s good to mention that if you are practicing cold shower, you should know that it makes you more aware and helps your brain functions better and it also alleviates fear, like they say:
“Don’t let fear control your life. Learn how to overcome your fear”
Final Thought and Recommendations for LAZY People…
Although this article may inspire you to consider thinking about change, but you deep down know that change is far unreachable in your case, then I believe the next best option for you would be to try some testosterone supplements, but not any kind! Beware, there are a lot 2-class products that will not give you the desired result…
….Be smart with what you put into yourself and it’s always recommended to go with the best products money can buy and a good indicator for that would be the popularity of the product and the costumers satisfactions and reviews, the more the better, it means that people actually buy it. Besides that there’s also the manufacturing condition and products used in the making.
If you want to save your time on searching for such a product than I recommend you to check out the following testosterone booster supplement review: