Testosterone is a steroid hormone that plays a key role in bone and muscle health, sex drive, and overall health. Low testosterone levels may cause erectile dysfunction, depression, lack of energy, fat gain, and loss of muscle mass and strength. Many different factors affect your testosterone levels. These include how often you exercise and the type of exercise you do, your body composition, sleep quality, stress levels, and diet.
In this video, we’ll go over 5 testosterone boosting foods you should include in your diet to support testosterone production and maintain optimal testosterone levels for a healthy lifestyle.
A quick disclaimer before we start: No single food has the power to radically boost your testosterone levels. Your lifestyle, the macronutrient composition of your diet, and total energy intake also play a significant role in your testosterone production. This includes eating a balanced macronutrient ratio of protein, carbohydrates, and fats while maintaining a healthy body composition, and living an active lifestyle.
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References
[1] Wrzosek M, Woźniak J, Włodarek D. The causes of adverse changes of testosterone levels in men. Expert Rev Endocrinol Metab. 2020 Sep;15(5):355-362. doi: 10.1080/17446651.2020.1813020. Epub 2020 Oct 20. PMID: 33076711.
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[5] – Whittaker J, Wu K. Low-fat diets and testosterone in men: Systematic review and meta-analysis of intervention studies. J Steroid Biochem Mol Biol. 2021 Jun;210:105878. doi: 10.1016/j.jsbmb.2021.105878. Epub 2021 Mar 16. PMID: 33741447.
[6] – Pilz S, Frisch S, Koertke H, Kuhn J, Dreier J, Obermayer-Pietsch B, Wehr E, Zittermann A. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res. 2011 Mar;43(3):223-5. doi: 10.1055/s-0030-1269854. Epub 2010 Dec 10. PMID: 21154195.
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[8] – Swanson D, Block R, Mousa SA. Omega-3 fatty acids EPA and DHA: health benefits throughout life. Adv Nutr. 2012 Jan;3(1):1-7. doi: 10.3945/an.111.000893. Epub 2012 Jan 5. PMID: 22332096; PMCID: PMC3262608.
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[10] – Berger S, Raman G, Vishwanathan R, Jacques PF, Johnson EJ. Dietary cholesterol and cardiovascular disease: a systematic review and meta-analysis. Am J Clin Nutr. 2015 Aug;102(2):276-94. doi: 10.3945/ajcn.114.100305. Epub 2015 Jun 24. PMID: 26109578.
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[13] – Smail, Nacer & Al-Dujaili, Emad. (2012). Pomegranate juice intake enhances salivary testosterone levels and improves mood and well being in healthy men and women.
[14] – Fiers T, Delanghe J, T’Sjoen G, Van Caenegem E, Wierckx K, Kaufman JM. A critical evaluation of salivary testosterone as a method for the assessment of serum testosterone. Steroids. 2014 Aug;86:5-9. doi: 10.1016/j.steroids.2014.04.013. Epub 2014 Apr 30. PMID: 24793565.
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[16] – Cinar V, Polat Y, Baltaci AK, Mogulkoc R. Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion. Biol Trace Elem Res. 2011 Apr;140(1):18-23. doi: 10.1007/s12011-010-8676-3. Epub 2010 Mar 30. PMID: 20352370.
Herbal Teas And How They Can Make You More Beautiful
Taking a step into the wondrous and beautiful land of beauty for the very first time might feel a tad bit intimidating, but by keeping the helpful tips listed below in mind, you will soon find yourself using techniques on par with some of the best beauticians in the field.
Apply Vaseline to your feet before you go to bed. This softens them and makes them smooth, almost as if you had just come from having a pedicure. Incorporating Vaseline use into the overall beautification process you go through every night will make you less likely to skip it. All you need to do is give your feet a coat of Vaseline and slip into a pair of socks before turning in for the night.
Hazel and green eyes can be enhanced using coral or purple-colored eyeshadow. Try silvery pewter, lavender, light brown, or a deep purple.
Vivid eyeshadow colors like copper and apricot can enhance the look of your eyes. The best eyeliner and mascara colors for people with blue or gray eyes tend to be in the red-purple part of the spectrum. This brings out your blue eyes.
Apply cream to your eyes every night. The skin around your eyes is delicate, and not as thick as the skin elsewhere on your face. This makes the skin around your eyes more prone to be lined and dry. Keeping the skin moist is a simple solution to that beauty problem.
Always apply a heat protectant spray to your hair before using a curling iron, flat iron or hair dryer. Heat can damage your hair, leaving it brittle, dry and full of split ends. Just like their name implies, heat protectant sprays coat your hair to protect it from the heat. This allows it to stay smooth, sleek and shiny no matter how you choose to style your hair.
To keep your eyeliner from smudging, apply your eye shadow on top of your eyeliner using a damp cotton wool q-tip. This will help you keep your look for the entire day without your eyeliner coming off or leaving marks under your eyes. Everyone loves how they look when they first apply their eyeliner, and this will keep that look going strong.
It is very common to hear the phrase “real beauty comes from within” and this is very true, even when talking about external beauty. When you feel confident with yourself, it helps you to change many small factors that you may not even realize. The result of this is that you actually look more beautiful, as well.
As a man, your hair is essential to your looks. Always use conditioner.
Sometimes, when coloring your hair, you may find that the color you chose simply isn’t strong or intense enough for your liking. You can solve this problem by purchasing a second box of color, mixing half the product with shampoo, and reapplying it to just-colored hair. Let it sit for only 5-10 minutes before rinsing and you will find the color intensified.
When you are filing your nails, be sure to only go in one direction. If you go back and forth you are sure to weaken the nail. The stress that this causes will damage the nail plate and make your nails more susceptible to breaking a lot more easily then they will if you go in one direction when filing.
To make your lipstick stay on longer, you need to remember to blot them. You should do this after every single layer you put on, not just when you are finished. This will give your lips a more beautiful and long-lasting color.
Did you get a look at yourself in a public mirror and notice how oily your skin looks? Don’t fret. Tear off a corner of toilet paper, and dab it on your skin to soak up the oil and shine. The hard toilet paper is an excellent blotter, and you look picture perfect again.
The mouth is the ultimate attention getter. If you wear lipstick, know that the color you wear can work for or against you. Choose a color that compliments your skin and that is “in” for the season and you will look amazing. If you want to help your lipstick last longer, apply powder over the first coat and then reapply. If you don’t wear lipstick, make sure your lips are well hydrated and you regularly use chapstick. Chapped cracked lips will detract from your appearance.
Make sure that you are confident and are going in with high self esteem. Confidence can have a huge impact on your beauty. If you are confident it will show to others and you will feel better.
If you are constantly fighting problematic pimples, talk to your doctor about getting a prescription for Retinoid. Retinoid prevents blemishes by keeping pores small. It also fights the appearance of aging by smoothing out wrinkles and fighting sun damage. You may want to couple it with a high SPF sunscreen.
When picking out a bronzer to use on your face, go with a shade that is only two shades darker than your skin color. By picking out a color that is too dark, your skin is going to look too unnatural. The best color for those with fair or light skin is a honey-color.
If you have unwanted hair on the top of your lip do not use a razor to remove it. This will just cause stubble in addition to causing the hair to grow back too quickly. Instead, you may want to think about applying hot wax on the top of your lip to remove it.
Try to avoid using Electrolysis to remove unwanted hairs. This is an expensive treatment and could cause a number of side effects and even scaring. Instead, talk to your doctor about laser hair removal. Not only is it one of the most effective hair removal treatments, but it is also cost friendly.
Gain more confidence when applying makeup by following the tips in this article. Equipped with the advice you have been given, you are ready to build a brand new beauty regimen and a brand new you.
