My last blog talked about the benefits of sun on your nuts and while a 200% boost in testosterone sounds spectacular after a little naked sunbathing, what if getting naked outdoors isn't as easy for you as you'd like? Good news, there are plenty of other ways to help keep your balls (that is where testosterone is primarily made) working hard for you.
Chances are you've seen a ton of HRT (hormone replacement therapy) or TRT (testosterone replacement therapy) ads on social media and all over, but why are we so obsessed with testosterone? The male sex hormone regulates sperm production, muscle mass, fat distribution, and even mood. Since testosterone is as essential hormone, low levels can lead to an abundance of distressing symptoms and effects on the body, from reduced sex drive to increased risk of heart disease. What you maybe didn't know, is that test levels start to decline in our late twenties and continue to drop well into our golden years.
Why is everyone talking about it, and why would you want optimal levels?
While the reasons abound, here are my top five.
1) MORE ENERGY. These vital cells provide oxygen to the body and help to convert fat and carbohydrates into energy. As a result, men with low testosterone tend to experience extreme mental and physical fatigue
2) BETTER SEX. Low testosterone levels can wreak havoc on a man’s sexual health, leading to reduced desire and erectile dysfunction.
3) MORE MUSCLE. One study measuring the effect of testosterone on strength, found that muscle mass increased by an average of 20% in all nine test subjects after receiving doses of the male hormone. When combined with the right diet and exercise, you can expect even more gains.
5) LESS FAT. Research shows that those who received TRT experienced a lower BMI and overall waist circumference than those who did not. This is likely due to the fact that men with increased muscle mass and tissue burn more calories, even at rest.
Sounds amazing right? SIGN ME UP. The best news is, there are some simple and effective ways to ensure your own testosterone levels are always at their most optimal.
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You can boost your own testosterone levels with some simple lifestyle changes and new habits. All it takes is a little dedication and self love in the form of self care, and that's what we are all about here, gentlemen.
Below are my top five ways to NATURALLY boost your Test.
1) LEG DAY. I mentioned it earlier, but the more lean muscle on your body the better. One of the best ways to boost your T is by establishing a regular strength training program, and not skipping leg day! As the largest body part, focusing on training your lower body hard has been proven to naturally boost both testosterone and HGH levels. Focus on complex multi joint exercises, and jump often if you're able.
2) BEAUTY REST. Keep cortisol levels in check by ensuring you get enough quality sleep every night. Few things can bring on more havoc in the body than lack of sleep. As stress related hormone cortisol rises, testosterone levels drop and belly fat increases. To top it off, according to Matthew Walker, a UC Berkeley professor of psychology and neuroscience, “Men who sleep five hours a night have significantly smaller testicles than those who sleep seven hours or more.” Even worse news, a Danish study found was an actual reduction in cellular volume, what doctors call “testicular atrophy.” Men with the worst sleep had 5 percent less testicular volume than men who slept well. That means that skimping on sleep doesn’t just shrink your balls — it degrades them. Bottom line, getting 8 hours of sleep should be every man's goal.
3) EAT YOUR BROCCOLI. Cruciferous vegetables like broccoli, cauliflower, Brussel sprouts, kale, turnips and cabbage are unique because they help boost testosterone levels by lowering estrogen levels. Aside from the slew of nutrient-rich properties these vegetables contain such as Vitamin D, magnesium is a mineral that helps combat oxidative stress and is found in your dark leafy greens. A study found that elderly men who had higher levels of magnesium in their bodies also had an increased chance of having more testosterone in their blood.
4) DRINK LESS. Ethanol, the main chemical component in alcohol, is considered toxic to a man's reproductive system. Having both short term and long term effects on the body, drinking heavily can drop your test as quickly as 30 minutes. Heavy drinking (15 drinks of more a week) can do some serious damage to your swimmers and testes, not to mention a slew of other problems. The good news? Quitting alcohol or lowering your intake to a safe level may help reverse some of the damage done by chronic drinking.
5) SWING THOSE NUTS. For those who have joined me for a BALL YOGA class, you know the techniques we use to stretch our balls are rooted in ancient Chinese Medicine that was prescribed to men to increase testosterone and boost male vitality hundreds of years ago. As a personal trainer for over 20 years, I acknowledge the fact that all parts of the body respond to force. The trick of course, is to not use too much force on your boys. The DRAGON SWING is a simple exercise where you thrust your hips forward and aim to slap your cock on your belly, we lovingly call it "fucking the air." Give it a try for 45 seconds at a time, which can be rather strenuous... but in a good way.
Hopefully this has inspired you and empowered you to make some changes in your own life if needed. While getting more sleep and eating more greens are things we all know should happen regularly, your balls are literally counting on you to make it happen. Next up I'll be sharing my own personal experience with supplementing testosterone, both under doctor supervision and not, and what I learned along the way.
In Nude Health,
Your Naked Trainer