Raise Your Testosterone Levels With These Superfoods

Primarily considered a male hormone, testosterone is actually common to both male and female. 

However, testosterone is the principal male hormone, which not only affects your libido and penile erection frequency but also your whole body.  This hormone gives men larger hearts, lungs and other organs, builds muscle mass and controls stomach fat, while regulating mood, aggression and mental focus.  Therefore, steady and adequate levels of this hormone are essential for your overall well being.

Since testosterone levels start to drop in mid-to-late 20s, at a yearly rate of 0.3%, a man can experience a significant decline in his testosterone levels by age 40.  By age 50, most men will have substantially lower levels causing a series of sexual difficulties. 

Therefore, it is imperative that men do everything they can to build and sustain balanced levels of this hormone.  And you can raise your testosterone with these superfoods.

Essential Protein

Protein plays a key role in keeping production of the male hormone, testosterone, at optimal levels.  However, it is important to stick to leaner cuts of meat and low fat sources of protein since too much saturated fats can induce estrogen, which has a negative effect on your sexual activity because it essentially 'softens' testosterone.

Include these sources of high quality protein in your diet:

• lean cuts of red meat and skinless poultry (forget the lamb chops and Buffalo chicken wings)
• fish such as salmon, tuna, grouper and orange roughy (grilled or baked, not deep fried)
• beans, including baked beans, lima beans, garbanzo and kidney beans (all pack an additional punch of zinc and fibre)
• whole eggs ( I know they contain cholesterol but it is the 'good' kind -HDL),
• cottage cheese (1-2% fat content is preferred) with a serving of fresh fruit, &
• natural crunchy peanut butter

Just a further note about cholesterol:

Since testosterone is actually synthesized from cholesterol, a dietary supply is necessary, and whole eggs supply it in a 'good' form with low caloric effect.  Including vitamin C from fresh fruits and veggies on a daily basis will keep the 'bad' form of cholesterol LDL in check.  But if you have a severe case of cholesterol woes, best confirm with your healthcare provider to be safe.

Fats Needed for Hormone Production

A combination of fats are absolutely necessary for great testosterone production.  Omega-3s (EFAS) and monounsaturated fats (MUFAS) should be the prime fats in your diet along with a moderate amount of saturated fats (SFAS). 

Foods supplying EFAS:

• salmon (wild-harvested only), albacore tuna, and sardines
• vocados (the Aztecs called them 'ahuacatl' meaning "testicle", perhaps because of their shape and that they grow on the tree in pairs)
• nuts and seeds, including walnuts, brazil and almonds, pumpkin and flaxseeds, &
• oils such as flax seed, canola and wheatgerm oils

Foods supplying MUFAS:

• olives,
• oils, including extra virgin olive oil, grapeseed and flaxseed,
• avocados (definitely a double plus for this fruit),
• nuts and seeds, especially peanuts and almonds (including 'butter' form) &
• chocolate (dark only, at least 70% cocoa content - yes it is good for you and full of antioxidants)

Finally, cruciferous vegetables

These veggies are a 'must' have in your regular diet since they contain IC3s (indole-3-carbinol), which essentially controls estrogen levels, and as previously mentioned estrogen in effect 'softens' your testosterone!

To supply IC3s, Include these foods 3-4 times a week:

• cabbage, raw or cooked (including Chinese and Napa cabbages)
• bok choy
• brussel sprouts (2 servings of these can greatly effect your testosterone levels)
• broccoli, again raw or cooked, &
• kale
• radish, horseradish, daikon and wasabi are also included in this group (great if you like roast beef or sushi)

Most of the basic food groups are covered in the above lists and can be balanced with an intake of moderate low-glycemic carbs including fruits, veggies and wholegrain breads, pastas and cereals. 

If your hormone levels are currently low, raise your testosterone with these superfoods and you will see a marked difference over the next few weeks and months.

Start eating these superfoods while your testosterone levels are optimal and your hormone supplies will remain robust for many years, prolonging your sexual activities and health.

Boost Your Testosterone With Tribulus Terrestris To Maximize Muscle Growth

Tribulus terrestris is a flowering plant mainly found in tropical areas. This plant has been known and used by people from all over the world to treat many diseases for a few centuries. In Greece, tribulus terrestris is used to treat diuretic problems. In China, it is used to relieve headache and early ejaculation. In Turkey, it is mainly used to treat hypertension and cholesterol problems. What benefits can it offer for bodybuilders?

Testosterone, a hormone naturally produced in human body plays a great role in building muscle. Many bodybuilders use prohormone supplements to increase the secretion of testosterone despite their side effects. Some prohormone products are believed to cause a few side effects such as the increase of prostate size, hair loss, gynecomastia, cancer, and so on. In females, the use of prohormones may lead to increase in testosterone levels. This can cause them to look and sound like a man as facial hair appears and their voices become deeper. Excess amounts of prohormone use may even lead to liver and kidney damages.

Tribulus terrestris is believed to be a safer way to increase testosterone levels in human body. When people are following a diet or doing high intensity training, the hormone secretion decreases and makes it hard to gain muscle mass. Unlike prohormones, tribulus terrestris increase is claimed to be effective on increasing the LH (Luteinizing Hormone) levels. The increase of LH levels automatically signals the body to produce more testosterone. With the high levels of testosterone, a bodybuilder can build muscle more easily.

The effectiveness of tribulus terrestris in bodybuilding is still debatable. A number of studies on animals have demonstrated that tribulus terrestris can increase testosterone levels that enhance sexual activity. Some studies done on human demonstrated that tribulus showed no effect on improving muscle strength and body composition. Some bodybuilders who have experience on using it claim it to be effective while some others claim the opposite.

Tribulus terrestris gives different result to each individual. Despite its questionable effectiveness in bodybuilding, it is often taken by bodybuilders in their off cycles to regain their normal testosterone levels. Most users have given positive reviews, although the claims of the effectiveness of tribulus terrestris are mostly personal.

The side effects of taking tribulus are rare and insignificant. For those of you who want to boost your testosterone levels but are reluctant to take steroids, you can give it a try.

Are Low Testosterone Levels Dragging You Down ?

Symptoms of low testosterone levels affect tens of millions of men around the world, but these symptoms are very often neglected or overlooked. They can be pretty vague and can be mistakenly ascribed to being depressed, tired or getting older. Even though libido and sexual performance are most affected by low testosterone levels, there are lots of other reasons why you should examine your testosterone levels besides the obvious ones.

Symptoms of having low testosterone levels:

• Decreased libido and sex drive, potential erectile dysfunction.
• Feeling tired and low energy levels.
• Reduced muscle mass.
• Increased fat levels.
• Osteoporosis – reduced mineral density in the bones.
• Body hair loss.
• Signs of depression.
• Lack of focus and concentration.

Causes:

1. Primary cause: Testicular failure, which is not that common but if detected, needs to be treated properly.
2. Secondary causes can be more common. They come in the form of prescribed medications which can cause low testosterone levels as a side effect.
3. Normogonadotropic hypogonadism which is becoming increasingly common. Extra body fat and being overweight are the main causes for this disease.

Is your stomach bigger than your chest?

Obese and overweight men are twice as likely to experience symptoms of low testosterone as those having a normal weight. Fat around your stomach and internal organs, otherwise known as visceral fat increases the process of aromatization which increases the production of estrogen. Increased estrogen levels can cause gynecomastia (man boobs) and lower testosterone levels. Increased visceral fat can also cause inflammation and resistance to the hormone leptin, which is in charge of hunger regulation.

Both factors lower the LH (Leutinizing) hormone, which in turn reduces testosterone levels. Low testosterone then increases the activity of lipoprotein lipase which allows fat to be deposited inside fat cells. That will ultimately lead to a bigger stomach then chest, which will lower testosterone, even more, leading to an even bigger stomach, which lowers testosterone… you can easily spot the vicious cycle here, right?

What are the benefits of raising your testosterone levels?

• Improves insulin sensitivity and decreases insulin resistance.
• Reduces visceral fat, also known as a beer gut.
• Increases lean body mass and improves body composition.
• Improve biomarkers of cardiovascular illness
• Improves well-being and mood.
• Increases energy levels.
• Decreases fatigue.
• Causes weight loss, both in a direct manner and as a side effect of other benefits of increased testosterone.

Treatment

If you have already tried to increase your testosterone levels naturally and still experience any of the symptoms mentioned above, then you should go to your doctor to be examined if you have low testosterone. The treatment is in the form of testosterone injections (TRT – Testosterone Replacement Therapy) which are meant to increase testosterone production artificially.

Sex & The Bodybuilder – 10 Quickies You Need To Know

1) The Push for More Pleasurable Condoms

Condoms prevent pregnancy and sexually transmitted diseases, and play an important role in promoting world health. The Gates Foundation, in an attempt to increase condom use, has vowed to fund projects that develop more user-friendly condoms. They have challenged manufacturers to make condoms that transfer more heat and sensation, are easier to apply, don’t break as often, and are more readily available. Decreased pleasure from condom use is the number one reason for unprotected sex in both genders. New condom design should address pleasurable sensations in men and women. (Journal Sexual Medicine, 10:3151-3154, 2013)

 2) How Fast Do You Get Hard?

Sudden death is the first symptom in one-third of people with coronary artery disease. Risk factors of heart disease, such as high cholesterol, high blood pressure, obesity, diabetes and physical inactivity, identify only half the people who suffer heart attacks. Sexual problems are also good predictors of heart problems. Several studies found that erectile dysfunction was a good predictor of future heart attack. A study from the University of Florence in Italy found that the rate men can develop an erection— called flaccid penile acceleration— is also a good marker of heart disease. Try to pay better attention to your penis. (Journal Sexual Medicine, October 23, 2013)

  3) The Forest Returns

In the heyday of Marilyn Monroe and Elizabeth Taylor, most women had a healthy bush that signaled men that they were nearing the Promised Land. That changed in the 1990s. Bald became the norm and dense pubes seemed like a throwback to a bygone era. The pendulum is swinging back again. Several popular young porn stars are sporting healthy bushes and the healthy-looking natural look is the rage among urban ingénues. Twenty years ago, shaving pubic hair was scandalous. Now, growing it back again is a statement of independence and daring. Go figure. (The New York Times, December 8, 2013)

 4) High Estrogen Levels Linked to Erectile Dysfunction

High blood levels of estrogen often lead to erectile dysfunction and decreased testosterone levels. Japanese researchers, in a study on rats, found that testosterone therapy did not improve the capacity of erections in animals with high estrogen levels. Some testosterone is converted to estrogen in a process called aromatization. Giving testosterone to men with high estrogen will only make the problem worse unless the men are also given drugs to limit aromatization. (International Journal of Impotence Research, 25: 201-205, 2013)

 5) Weight-Loss Drinks Improve Sexual Performance

Obesity is linked to poor sexual performance. Obese men often have problems getting and maintaining erections, suffer from depressed sex drive, and are less sexually attractive. Low-calorie weight-loss drinks help people lose weight, so they might improve sexual performance in overweight men. A study from Singapore found that obese men fed meal-replacement drinks for 12 weeks lost weight and abdominal fat and also showed improvements in erectile function, sexual desire, quality of life, testosterone, and blood vessel health. If you are overweight, substituting a meal-replacement beverage for one or two meals per day will improve sexual performance. (International Journal of Impotence Research, published online November 7, 2013)

 6) Large Penis Size and Vaginal Orgasms

Vaginal orgasms are more common with deep penetration, which requires a large penis. This finding by Stuart Brody from the University of the West of Scotland has caused a stir among sex scientists. Brody found that stimulation of the clitoris, shallow vagina and deep vagina affect different nerves, which explains the differences in the orgasmic sensations. Women who experienced more satisfying deep vaginal orgasms preferred men with larger penises. Critics counter that if this were true, evolutionary biology would ensure that most women would have vaginal orgasms because of a long-term preference of women for men with large penises. The overemphasis on large penis size comes more from media hype than biological necessity. (Journal of Sexual Medicine, 10:2875-2876, 2013)

 7) Men and Women Ogle Women’s Bodies

Women complain that men don’t look at their faces; they look at their breasts and rear ends— a practice that psychologists call objectification. Researchers from University of Nebraska-Lincoln, led by Sarah Gervais, confirmed this. They used eye-tracking technology on college men and women to see where they focused when looking at attractive and unattractive women. When looking at shapely women, members of both sexes first focused on the chest and waist rather than the face. Men ogled women’s bodies more than women. This could be a cultural phenomenon. Our Brazilian friends tell us that admiring a strange woman’s body is perfectly acceptable in their country, while American men risk getting slapped. (Sex Roles, published online November 15, 2015)

 8) Men Enjoy Casual Sex More than Women

Hogamus higamous, man is polygamous; higamus hogamous, woman monogamous. Most people agree with this old ditty. It’s no secret that men and women have different sexual mindsets. Billy Crystal summed it up very well in the movie “City Slickers” with this line: “Women need a good reason to have sex with a man; all men need is a place.” Women are sexual beings just like men but their motivations and goals are different. Men see sexual activity as a worthy goal in itself, while women integrate sex with love, emotional intimacy and involvement. A study from the Kinsey Institute at Indiana University found that women were twice as likely to reach orgasm in committed relationships than during casual sex. Much has been said about sexual equality in casual sex hookups. Unfortunately, women aren’t wired that way. (Paper presented at International Academy of Sex Research annual meeting. August 2013)

 9) Sexual Casualties in the Emergency Room

Athletes accept injuries as part of playing sports. Sexual Olympians should expect the same thing. Swiss researchers reported statistics on nearly 500 sex-related cases of patients admitted to hospital emergency departments during an 11-year period. Nearly 70 percent of patients were male. Urogenital infections were the most common causes of seeking emergency medical treatment. About 10 percent of the cases were due to traumatic injuries suffered during sex and 12 percent were due to headaches, stroke and temporary amnesia. Only two cases of heart attack were reported during sex. Sexual activity can be dangerous but accounts for only 0.1 percent of emergency room admissions. It can cause joint and muscle injury, heart attack and even brain injury, but like playing sports, sex is worth it! (Emergency Medical Journal, 30: 846-850, 2013)

 10) Size Matters for Predicting Heart Attack

Most men take pride in having large cajones. Tony Montana, the gangster played by Al Pacino in “Scarface” said, “All I have in this world is my balls and my word, and I don't break them for no one.” A study from the University of Florence in Italy showed the downside of large testicles— they increase the risk of heart attack. Obesity, smoking, alcohol abuse and elevated levels of luteinizing hormone (control hormone for testosterone), combined with large testicles, increased the risk of heart attack even more. The link between testicle size and heart attack was not strong. Guys with big balls are more likely to die from violence, accidents and doing dumb things. (Journal Sexual Medicine, 10: 2761-2773, 2013)

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