9 Ways to Naturally Increase Testosterone Levels:

1. Maintain healthy body weight. This is probably the most important thing a man can do. As belly fat increases, there is an increase in activity of the enzyme "aromatase," which converts testosterone in the fat cells to estrogen. Having less testosterone and more estrogen can deposit fat in areas of the body similar to women (breasts, hips, thighs). So if you're overweight, loosing excess weight may increase your testosterone levels, according to research presented at the Endocrine Society's 2012 meeting.
   
2. Exercise. A combination of aerobic (increase in heart rate) and high resistance (weightlifting) exercise has been found to increase the production of testosterone. This also helps prevent the most common diseases from which we will die (heart disease and cancer).
   
3. Consume a plenty of zinc.The mineral zinc is important for testosterone production, and supplementing your diet for as little as six weeks has been shown to cause a marked improvement in testosterone among men with low levels .
4. Avoid tobacco products. Tobacco reduces testosterone levels.
5. Limit alcohol. Alcohol (more than two drinks a day) causes more testosterone to be converted into estrogen.
6. Eat well. Poor nutrition is at the root of many diseases. It can also create an imbalance of male hormones.

      Food to avoid. Avoid red meat and animal fat, food
      dyes, processed foods. Limit caffeine, dairy products, 
      and sugar (by itself or in other products)
      Foods to include. Green tea, multi-coloured fruits and
      vegetables, nuts (particularly Brazil nuts, which are rich
      are rich in selenium. Just two a day are plenty.), fiber 
      (covered by eating fruits and vegetables), ground flax
      seed(1 tablespoon a day), soy products (e.g. drink soy
      milk instead of cow's milk).
    

    7. Manage your stress. When researchers study long    

      term stress, they measure cortisol in the blood. This is

      a steroid hormone. When cortisol levels are high, they 

      can increase fat deposits. This in turn results in more

      testosterone being converted into estrogen.    

     8. Avoid over Training. Over training is a phenomenon 

      which has a negative effect on testosterone levels.

      Research done by Wheeler et al. concluded that   

      endurance training at marathon runners resulted 

      in decreases in testosterone levels, but not to very low 

      levels. So must avoid over training at gym to maintain

      testosterone levels.

   9. Eat healthy fats. Olives and Olive oil, Coconuts and  

      coconut oil, Butter made from raw grass-fed  

      organic milk, Palm oil, Raw nuts, such as, almonds 

      or pecans are some healthy fats you can eat more

      of to boost your testosterone levels.

                                 

                                  good luck .. .   .   .    .      .       .

                                                      

 

 

 

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