A study conducted by Harbor University in 2005 found that a test group of males that ate a high-fat, low-fiber diet had a higher testosterone level after 8 weeks than those in another group that ate a low-fat, high-fiber diet. This might be worth considering during the off- season or winter months when you might be a little more willing to add a bit of weight, both muscle and fat. In terms of eating fats, try to consume healthy fats such as polyunsaturated, Omega-3 fatty acids and monounsaturated fats. Good sources include fatty fish (salmon and tuna), nuts, flax seeds, avocados, peanut butter and non-hydrogenated oils (my favorites are coconut and olive oils).

Vitamin-C can help lower Cortisol levels and helps reduce the enzyme that converts testosterone into estrogen. It is recommended that you get around 1000 mg of Vitamin-C per day. Vitamins A, B, and E are all also necessary for the production of testosterone. Again, I personally think that it is worth investing in a quality multivitamin to take daily just to ensure you are getting an adequate amount of vitamins and minerals in your diet.

Alcohol consumption has been linked to lower levels of testosterone, even as little as 24 ounces per week. Alcohol decreases the amount of zinc in the body, as well as, making it more difficult for the liver to breakdown estrogen. Many of the pesticides used on fruits and vegetables will actually cause the body to increase production of estrogen. Make certain to wash all fruits and vegetables well before consumptions, and if you will be eating the skin of a fruit or vegetable (such as apples and grapes) consider purchasing the organic variety.

Working to lower your experience of daily stress can also assist you in maintaining higher levels of testosterone, as stress triggers the release of Cortisol, which again reduces your ability to produce testosterone. Working out is a proven means of lowering stress, so just another reason to work out and engage in physical activities more often. I am a big advocate of a daily yoga practice, even if only 10-15 minutes per day, as a means of stress reduction. Research has demonstrated that daily exercise is more effective at treating mild to moderate depression than current antidepressant medications.

Onions are linked to increased testosterone. A university study conducted in Iran found that mice that were given onion juice daily had testosterone levels up to 300% higher than mice that were not given onion juice. Onions can also decrease risks of heart disease and cancer and can be served in a variety of ways, so consider adding onions to your meals several times per week.

These are just a few simple ways to go about creating an environment within our bodies to increase the natural production of testosterone. Consider trying these methods and again I seriously hope you reconsider spending money on chemical supplements making exaggerated claims to raise testosterone levels. Instead use that money to hire a well-educated trainer that can help you design an effective workout and nutrition plan that will assist you in gaining muscle, losing fat and increasing energy levels. If you feel that you have serious deficiency in testosterone, you should consult a healthcare practitioner for testing and evaluate your options with them in terms of hormone and anti-aging therapy. I recommend that you also consult with your healthcare provider prior to changing your diet, introducing nutrition supplements, or beginning an exercise routine.


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