SMALL PENIS SIZE???
YOUR SEX LIFE SAVER That Your Doctors NEVER Tell You About!
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In this video you'll discover 5 scientifically proven ways to increase your testosterone levels naturally.
The data supports that if your testosterone levels are within the normal range 270 to 1070 ng/dL you won't see much difference in terms of building muscle or burning extra fat.
However outside of the normal range, near zero or very high and you see differences.
Bottom like is that worrying about raising your testosterone levels 15-30% means very little.
Raise it 300% and there's a difference but this can only be accomplished with testosterone replacement therapy which is out of the scope of natural bodybuilding and fitness modeling.
1 – Prevent deficiencies in Zinc and Vitamin D.
– This 1996 study found that men with normal T levels avoided getting zinc for 5 months in their diet experienced a drop in total T of more than 50%.
Zinc deficiencies can can also result in a down regulation of thyroid to the point where energy expenditure is substantially reduced
In this study, one subject increased their resting metabolic rate by 194 kcals after 4 months of supplementing with zinc, and the other subject increased RMR by 527 kcals after supplementing with zinc for 2 months.
You can get Zinc with supplementation or food.
Through food the best ways to get Zinc are: seafood, red meat like beef and lamb and pumpkin seeds.
– Vitamin D
Daily supplementation of 2000 – 3000 IU year-round can increase testosterone up to 25%.
Vitamin D supplementation is especially important if your climate and lifestyle lack sun exposure.
2 – Get Lean and Stay Within The Range of 8 – 15% Body Fat
Testosterone is converted to estrogen in your body fat cells (via Aromatization) and losing fat may decrease conversion.
Strong association between serum levels of leptin and testosterone in men
Some people might have lowered testosterone if they try to maintain very low body fat levels year-round.
Ideally if you wanna be lean throughout the year you need to find the lowest amount of body fat that is sustainable for you.
3 – Take Diet Breaks And Avoiding Dieting For Too long
– Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation
In a one year case study of a natural competitive bodybuilder, testosterone levels fell to 1/4 their baseline values three months into the six month preparation period. –
Levels then fully recovered three months into the six month recovery period.
4 – Manage Stress Levels and Overtraining
"When cortisol levels remain elevated, as is the case with so many people who are under constant stress, the ability to reproduce can suffer greatly," Josephs said. "However, these effects of cortisol in both men and women are reversed when stress levels go down."
Putting some stress-management processes in place will help you solve this. Taking some time off work and managing your stress through meditation is suggested.
Besides improving testosterone this will improve your mental focus and well-being.
Overtraining has been showing to severely decrease testosterone levels:
5 – Get 8+ Hours of Sleep
A study published in 2011 at the University of Chicago showed that men who averaged just 5 hours of sleep or less experienced a drop in testosterone levels of 10-15 percent.
Sleep loss lowers testosterone in healthy young men.
Bonus: 6 – Interact With Attractive Women
Be around attractive women and display power, perhaps have sex a lot.
Note: Don't make the women sad or they'll reduce your testosterone 🙂
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