10 Tips: How to Increase Your Testosterone Naturally

10 Tips: How to Increase Your Testosterone Naturally

Gas prices go up, testosterone levels go down.

There’s no correlation, but it’s a trend that just keeps on going.

In fact, researchers have found that the testosterone levels of the average American man have dropped by 17% over the last twenty years. (1)

We’re not just talking about guys in the 40-50+ age range either…

This gradual decline in testosterone is affecting men as young as 22, with roughly one out of every four men recording test levels below the optimal range.

Sound a bit alarming?

It should, because low testosterone levels are responsible for a wide variety of negative physical and mental effects, including but not limited to…

  • Decreased muscle growth and strength gains.
  • Slower recovery in between workouts.
  • Increased body fat, particularly around the midsection.
  • Lowered sex drive and erection quality.
  • Lack of motivation and desire for success.
  • Fatigue and brain fog.
  • Reduced athletic performance.
  • Depression and mood swings.
  • Lowered self confidence.
  • Poorer blood circulation and cardiovascular health.
  • Deceased bone strength and density.
  • Greater risk of prostate cancer.

If you’ve been clearly experiencing a combination of the above symptoms, it’s possible that you’re suffering from low T.

In today’s post, I’ll be sharing 10 research-based ways to increase testosterone levels naturally and ensure that you’re staying within the ideal range for optimal health, muscle growth, fat loss and overall performance…

(Note: If your testosterone levels are already within the normal healthy range, applying these tips can certainly improve your energy levels, libido and mental well-being, but likely won’t have a noticeable impact on improving actual lean muscle growth. In order to measurably impact hypertrophy, test levels need to be increased by a very significant amount that likely can’t be attained naturally. However, if your testosterone levels are in fact below the normal healthy range currently, then these tips definitely can help out in the muscle building department as well.)

10 Tips To Increase Testosterone Levels Naturally

#1 – Weight Train And Exercise Regularly

boost testosterone

To put it simply, people who exercise regularly have higher testosterone levels.

And according to research from Spain, strength training is one of the absolute best things you can do to get the highest testosterone spike possible. (2)

In the study, a group of 20 male university students took part in a strength training program 3 times per week.

After 4 weeks, the testosterone levels of the men increased by an average of 40% while resting cortisol levels decreased by 24%.

What’s more, another study found that strength training also up-regulates your body’s androgen receptors. So, your free testosterone (the testosterone that is not bound to albumin and thereby available for your receptors) will be more efficiently used. (3)

To maximize the testosterone-increasing effects of your weight training plan, make sure to center your workouts around big, basic compound exercises that train multiple muscle groups at the same time, using moderate to high intensity and without the use of excessively long rest periods.

Bottom line: if you’re currently living a relatively sedentary lifestyle, getting into the gym at least 3 days per week with a bit of extra cardio thrown into the mix is one of the fastest and most effective ways to increase testosterone levels naturally.

#2 – Don’t Overtrain Yourself

overtraining testosterone

Just because some weight training is good doesn’t mean that more is automatically better.

While hitting the weights consistently is a simple and proven way to boost testosterone, overdoing it can actually have the opposite effect.

This is especially true if you’re already living a fairly stressful lifestyle outside of the gym or perform other physically demanding activities throughout the week.

According to a study from France on international rugby players, overtraining drops testosterone in an almost dose-dependent manner. (4)

The men in the study who were in an overtrained state experienced a 20-30% drop in testosterone levels, while the athlete who was in the most severely overtrained state had his test levels cut in half.

You don’t need to be in the gym for hours on end 5-6 days per week to make optimal muscle building progress in the first place, and it’s important that you regulate your overall training volume and frequency to make sure you aren’t doing too much.

Training tolerance is a fairly individual thing and depends on a variety of factors, and you can check out my previous post “10 Signs And Symptoms Of Overtraining” for more information.

#3 – Lower Your Body Fat (But Not Too Low)

body fat testosterone

Excessively high body fat is associated with increased estrogen levels and lower testosterone, and if your current percentage falls much beyond the high teens, dropping some of that excess fat will be a simple and reliable way to increase testosterone levels.

This is only true up to a point though, as going too low can begin to work against you.

Trying to stay “shredded” year round with ripped abs and striated shoulders might sound great, but the reality is that it’s not a healthy state for the human body and will have a direct negative impact on your testosterone levels as well.

Anyone who has dieted down to low levels of body fat (myself included) knows the almost startling effect it can have on reducing libido, energy and motivation, all of which clearly bounce back once body fat levels are increased through a higher calorie intake.

So, if your goal is to maintain a decently lean and “aesthetic” physique but to also keep testosterone levels optimized, 10-15% body fat is a good year round figure for most men to shoot for.

10% is what I’d consider as the absolute minimum though, and to be fully on the safe side, closer to 12% would probably be ideal if you want to be certain that your test levels are at their peak.

#4 – Consume Adequate Dietary Fat

testosterone diet

There is an almost direct relationship between saturated and monounsaturated fat intake and testosterone levels in men. (5)

Dietary fat decreases the levels of sex hormone binding globulin (SHBG), and one of the worst things you can do if you want to boost testosterone levels and remain in the healthy range is to eat a “low fat diet”. (6)

Keep in mind that dietary fat does not make you fat, and consuming sufficient fat each day is not only critical for keeping testosterone at the proper level but also for maintaining proper overall health as well.

For that reason, I’d suggest getting around 25% of your total daily calorie intake in the form of fat.

Fats contain 9 calories per gram, so simply take your calorie intake and multiply it by 0.25, and then divide by 9 to get the number of grams of fat to eat.

Going higher than this is also fine depending on your specific macro breakdown, but I wouldn’t recommend dropping below 20% as a minimum.

#5 – Get Enough Restful Sleep

sleep testosterone

Sleep is one of the greatest predictors of your morning testosterone levels. (7)

When researchers from Singapore measured the effect of sleep deprivation on 531 Asian men between 29 and 72 years old, they found that those who slept 4 hours per night had on average 60% less testosterone than the men who slept 8 hours. (8)

The highest amount of your body’s testosterone is produced during the night, and this is why “morning wood” is often used as an indicator of healthy T-levels.

Here are a few important tips to get the deepest and most restful sleep possible in order to increase testosterone levels…

  • Maintain a consistent schedule by going to sleep and waking up at the same time each day.
  • Avoid doing work or other “mind stimulating” activities in bed. Reserve your bed for sleep and sex only.
  • Cut off all electronics, such as television, smartphones and laptops 30-60 minutes before bed.
  • Avoid going to sleep too full or too hungry. Consume a medium sized meal within a few hours of nodding off to improve melatonin production and overall comfort.
  • Keep your room cool (between 60-67 degrees), as dark as possible, and eliminate sudden background noises by sleeping in total silence or using white noise.
  • Do not consume caffeine and other stimulants within 6-8 hours of sleep.

#6 – Lower Your Levels Of Daily Stress

stress testosterone

Stress is a killer. Not just metaphorically, but in the very real literal sense.

Besides elevating cortisol levels and robbing you of your valuable testosterone, chronic stress also encourages the development of a wide variety of diseases. (9)

Bottom line?

To keep your overall health and hormone levels properly balanced, do the best you can to reduce your levels of repetitive daily stress.

This can often be tough given the busy lives and constant pressure that modern society places on us, but here are a few simple tips you can apply:

  • Eat a minimally processed, whole food based diet.
  • Exercise regularly.
  • Reduce your levels of work-related stress as much as possible.
  • Spend quality time with friends and family.
  • Get a proper sleep each night.
  • Increase your sexual activity.
  • Take up hobbies you enjoy.
  • Make time to fully unwind and relax.
  • Get outside into nature.
  • Laugh more.
  • Try meditating.

#7 – Consume Enough Zinc

zinc testosterone

About one-third of the American population doesn’t consume the recommended RDA of zinc.

This is a problem, because when you’re zinc deficient, your estrogen levels increase and testosterone drops. (10)

One way that zinc deficiency causes your testosterone to plummet is by increasing the aromatase enzyme, which turns testosterone into the “female hormone” estrogen. (11)

This is especially important to pay attention to if you’re a hard training athlete, since zinc is depleted from the body through sweating.

Foods that are rich in zinc include oysters, red meat, wheat germ, shrimp, spinach, cashews, beans and mushrooms.

Another option to ensure that you’re consuming enough zinc each day is to take it in supplemental form.

20-30mg of zinc taken with a meal once per day is a reliable dosage to bring your levels of this mineral back into balance and offset any potential testosterone decreasing effects it may be causing. (If you don’t sweat a lot then go with a lower dose of 10-15mg to be on the safe side)

#8 – Consume Enough Magnesium

magnesium testosterone

Magnesium is another important testosterone boosting mineral to pay attention to, and just like zinc, it’s also lost through sweat.

Good sources of dietary magnesium include spinach, nuts/seeds, beans, whole grains, avocados, fish, bananas and figs.

Supplementation is an option here as well at 200-400mg of magnesium taken alongside a meal in the form of either magnesium gluconate, magnesium citrate or magnesium diglycinate.

Magnesium supplementation also has the added benefit of improving sleep quality in those with lower-than-normal levels.

#9 – Moderate Your Alcohol Intake

alcohol testosterone

Alcohol itself is not some inherently evil substance that you have to completely abstain from, but there is plenty of evidence to show that heavy alcohol consumption reduces testosterone. (121314)

Some alcoholic drinks mimic the effects of estrogen in the body. This is particularly the case for beer, which, due to the added hops, contains a high amount phytoestrogens.

One study also found that chronically high alcohol consumption can convert your testosterone into the female sex hormone estrogen. (15)

Alcohol also increases cortisol levels, which can take a full day to return back to normal. (16)

How much is too much?

It might come as a relief that the effects of a few drinks are negligible. In fact, some researchers have even found that small amounts of alcohol can slightly increase testosterone. (17)

However, after around one-and-a-half to two alcoholic drinks, the effects reverse, and testosterone decreases in a dose-dependent manner.

Drinking more heavily once in a while likely won’t be an issue as long as it’s being done relatively infrequently, but if you want to increase testosterone levels to the highest degree, keep the amount and frequency under control.

#10 – Get Out In The Sun

vitamin d testosterone

Vitamin D is involved in more than a hundred bodily functions. But due to our indoor lifestyles, 48% percent of Americans are deficient in the “sunshine vitamin”. (18)

Such deficiency can have significant consequences in men, because there is a close correlation between serum Vitamin D and androgen levels. (19)

The lower your vitamin D levels are beneath the normal healthy range, the lower your testosterone.

Fortunately, it also works the other way around. One study looked at the effects of daily vitamin D supplementation on testosterone levels in a group of 200 overweight men. Half of the subjects received 3332-IU vitamin D. The other group received a placebo.

The results? After one year, the supplementation group had on average 25% higher testosterone levels. (20)

The preferred way to get enough vitamin D is by exposing yourself to 30 minutes of sunshine daily. But since this is not possible for most people (especially in the winter) supplementing with vitamin D3 is a good alternative.

Technically speaking, you would need to get blood work done in order to determine exactly how much Vitamin D you should be supplementing with. However, 2000-3000 IU daily is a good reliable guideline for most people.

Boosting Testosterone Levels Naturally: The Bottom Line

raise testosterone

Never throughout history have men had lower testosterone levels than today.

This can have significant consequences ranging from fat gain and muscle loss to decreased sexual performance and a higher risk of various diseases.

So, if you suffer from “low-T”, or just want to improve your overall health, performance, and well-being, use the 10 proven tips outlined above to increase testosterone levels naturally and stay within the optimal healthy range.

3 Kik Friends Secrets That You Will love

3 Kik Friends Secrets That You Will love

kik friendIf you enjoy chatting with your friends and making new ones, without having to pay a huge fee, Kik is one of the recent apps that can help. Kik messenger is an easy-to-use app that offers a ton of different features and lets you chat with anyone around the world, that too, free of cost.
Whether you are new to Kik or have already made thousands of friends through it, you can still impress all of your friends with a few Kik secrets that not many of them know. More than often, developers include tiny secrets which are hard to find but you may stumble on them at some point in time yourself.
Here are the top three Kik Friend secrets you will love:

#1-Using Kik Logo in Your Messages

One of the coolest secrets to amaze your Kik friends is that you can use the Kik logo in your messages. Not many Kik users know about this but the messenger app added an emoji for its users. Although this makes sense when promoting the brand, the feature still stays hidden under the radar. Here’s how you can use it:
1. Open up a new or existing conversation. If you want to test it out, type in your name in the friend finder and tap to start a chat.
2. Type in “(KIK)” without the quotation marks. You won’t really see it change until you send the message.
3. After pressing ‘send’ you will notice that the word turns into a Kik logo.

#2-Reading Messages Without Showing ‘R’

Say a Kik friend just messaged you and you want to read it but without showing that you did. There are two ways to do this:
1. Once you receive a message from one of your Kik friends, depending on your phone, click the appropriate buttons to open up screenshots of all apps. This can usually be done with the home key and you probably have done this when multi-tasking. Once the screenshots appear you can read the Kik message here and go back to the home screen without ever showing that you read the message.
2. Another way to do this is by turning on the airplane mode after you receive a message. Reading messages in airplane mode cuts off all your data/internet connections and eliminates any chances of your Kik friends knowing that you are reading their messages.

#3-Tricking People into Thinking You Are Typing

This Kik secret tricks your friends into thinking that you are typing a message for them when you are really not. You might have noticed that when Kik Friends are typing messages, it says “ABC is typing…..” at the top.
The secret here is pretty simple – change your display name. Follow these instructions:
1. Open Kik messenger settings
2. Go to ‘Your Account’
3. Tap on ‘name’ and change your last name to ‘is typing…..’

Now whenever kik friends will want to text you, they will already find you typing and will be left super-confused until you really text themKikraises a few eyebrows and a few grins, contingent upon what features you’re discussing on this innovative application. All things considered, Kik ambassador should just be utilized by grown-ups and the youngsters who can recognize the distinction between messaging individuals independently, with gatherings, and inside a long range interpersonal communication condition. Kik adds a kick to “antiquated messaging,” however clients underneath particular age require some direction on wellbeing and protection on the off chance that they will utilize it.

Kik vs. Snapchat. Which to Choose; Maybe Both?

Kik vs. Snapchat. Which to Choose; Maybe Both?

kik or snapIf you are planning on signing up for an instant messaging platform, you would certainly want to be sure that you get the best that the industry can offer. You know that the mobile instant messaging platforms presently crowded with tons of options as far as messaging apps go. So, you have decided to compare some of them to see which ones are going to be a good choice for you and your instant messaging needs.

With Snapchat and Kik being two of the most popular instant messaging option among mobile users today, you want to face the two off. You want to see which one it is that should be well worth downloading and then using on your mobile device. So, now comes the moment of truth.

 

Why choose Snapchat

Two-way video chat: If you are the kind that loves being able to see the people that you are chatting to, then this is certainly a huge plus for you. This means that you can get to see the people that you are chatting with, a feature that is absent on Kik.

Cloud-synced: The data that you have amassed on the platform is saved to the cloud. This means that it would be easier for you to access these data across varicose types of devices. This also makes it easier for you to get the data backed up on the regular if you may lose the device.

Temporary texts: This is a feature that allows you to send text messages with an expiration date. If you do not like the idea of having your messages being saved on the recipient’s phone until they decide to delete them. This is certainly one very attractive feature of the messaging platform for you. The message will self-destruct after a certain period, so it is not going to be kept on your recipient’s phone forever.

Optimized for tablets: The app has a version where it is optimized for those that prefer to use tablets instead of the regular mobile phone. This ensures that the users get to enjoy a better snapchat imgexperience than having to use an app that has been designed for a phone on a tablet.

Has a gallery for media files: This means that you will have a library for the files that you have uploaded which makes it easier for you to search for them later. Since all the files are placed in a single location, getting them organized for better access is easily done as well.

Has an option to sign in through Facebook: In this day and age where almost everyone has a Facebook account, it is real convenient to be able to sign up for the messaging platform using your social media account. There are a lot of people who might prefer this sign in option because it is certainly faster and it saves them from having to fill out a registration form.

Send and caption videos: This is probably the number one reasons why Snapchat is very popular these days. People can send videos and then caption them and tweak them to make them funny, perky, and fun. If you are sending photos, you can even doodle on them which certainly make it more fun and interesting to the users.

 

Why choose Kik

Two-way option: A lot of users d like this feature of the fact where you must need to add a contact and that contact also has to add you back for him or you to start messaging each other. A lot of users find this really good because it makes it easy to prevent strangers from sending any message to you.

Smaller app size: Many people are often wary of having to add a new app to their phone due to the amount of space that it is likely going to take up. With Kik, expect that it is only going to take up such a small amount of space. So, there is certainly no need for you to have to worry that it will slow down the phone once installed.

Live-typing: it is sometimes frustrating when you do not know when someone is likely going to reply to a message that you have sent especially if it is an urgent one. With Kik, you will know if someone you are talking to is typing a response. So, you would know when to expect a message from them.

kik logoAvailable for PC: While a lot of people that use these messaging apps opt to use them due to how easy they are for those on the go messaging needs, there are also those that would also like to be able to access it when they are sat down in from of their PCs. Thankfully, for Kik, it can be downloaded on the PC too.

Notifications can be switched off: if you think that there is a specific time of the day that you might want to concentrate on doing something and would prefer not to be disturbed by a constant barrage of notifications from your Kik account about messages and other reminders, you have the choices to get them switched off. So, you can be sure that you will not be disturbed at this specific time that you have set.

Built-in browser: Ever annoyed with having to get out of your instant messaging app to access the browser when there is something that you need to search? Not anymore. The app has a built-in browser so you can simply type your query in there and expect excellent search results without any need to have to get out of the app.

From all these things that both the applications offer, it is safe to say that they do have their upsides and their downsides. At the end of the day, it is your priority when it comes to instant messaging that will prevail. You will need to consider your preferences as well. Then, choosing the right one should be a breeze.

Of course, you can always choose both! 🙂

 

Benefits of Using Kik for Messaging

Benefits of Using Kik for Messaging

kik photoOne of the main reasons why mobile phones have become very popular among the general public these days us mainly because they are no longer just limited to just calling people or receiving calls only. They now make it possible for people to send messages and receive them on the device as well. This can be a handy and convenient way for people to stay connected with the people they care about throughout the day.

There is just one catch, though. There is also the fact that the charges for sending and receiving SMS messages are often per message. This is why people often have to sign up for certain plans on their phone packages to make sure that their text usage is properly covered. For those how are unlucky enough to sign up for one, there is always that danger of being sent put a phone bill at the end of the month that is just way too high on overage charges for SMS.

This is why it has been such a welcome news to people who text a lot how it is possible for them to stay connected with friends and loved ones through instant messaging apps. This is the reason why apps such as Kik has been enjoying immense popularity over the years thanks to the convenience that they provide phone users when it comes to the way they send and receive text messages.

If you are still on the fence on whether this is a good app that you should bother downloading on your phone, here are some of the things that you can certainly regard as benefits of the instant messaging service. It should be easier for you to become a convert when you find out what these advantages are that you will get out of getting an account and finding your current or new kik friends!

 

No cap on messages: This means that it does not matter how often you receive messages or send them. It does not matter how many people you talk to on the platform on a regular basis as well. You are given unlimited spending and receiving feature. If you are one of those heavy message user, then you are sure to benefit from really, the platform is indeed a really good choice.

 

No need for a messaging plan: Back then, people often have to sign up for a messaging plan to receive messages and send them on their phone. To the gullible who forgot to add a messaging pack, this would often translate to huge overage text messaging charges on their bill ever month. Now, you do not need to have a special messaging pack to send unlimited messages to your contacts. All you need to do is download the app. It uses the mobile date on your phone, or if you have wi-fi, then you can connect to it through the wi-fi connection.

 

Live typing: Ever wondered if the people you are sending to are going to message you back? This is something that the Kik platform has covered for you. When you have a contact that you are conversing with, you can see if that person is typing a response to you through the typing indicator. Now, you no longer have to constantly wonder whether that person you are messaging with is just trying to send you a thorough response and a well-thought out message or if they have just decided it go to the bathroom real quick.

 

Send and received notifications: A lot of people often wonder if their messages are properly sent to their intended recipients and if these people have indeed received them on their phone. Kik has got this covered too. It has features that make it possible for you to tell if the message has been sent and if the recipient that it was sent to was able to receive it on their end through its send and delivered indicators.

 

Add people to your contacts easily: The platform makes it easier for its users to invite into the platform. The Invite Friends features make it easier for a user to get Invitations sent out to the people that you are connected with in other social media platforms. The platform is even designed to recognize if an email or a phone number that is already saved on your mobile device signs up to the platform too. When this happens, you get an automatic notification from the platform concerning how there seems to be a potential contact that has just signed up.

 

Easy profile customization: If you want to have a specific way that your profile and your account appears to other users on the platform, you have the freedom to get it customized the way you want it to be. You are given considerable freedom when it comes to the account information that you would like to share. The same holds true for your profile picture as well. You can even access a list of the conversations you have on your previous chat sessions as well.kik-messenger-for-pc

 

Can be used for PC too: While the app is mainly designed to be used on a mobile device, it is possible to bypass that and be able to have it downloaded on a personal computer too. You will need to download an Android emulator for this purpose. It will successfully emulate whatever program format should be on your computer for you to run the mobile app.

 

Excellent privacy: For a platform that is designed to connect, it is also one that takes the privacy of their every user seriously. This is why if you are signed up for Kik, you are always given the option on whether or not you would like to let the app access your address phone book or to get your contacts matched. It has the block feature too. If there are ever those instances when you may need to avoid somebody, or you just want to not talk to them, you always have the block feature that will allow you to do so.