CATERGORY: BOOST TESTOSTERONE

Testosterone Boosting Cheat Sheet

1 - Diets higher in protein, cholesterol, saturated fat, and total fat content tend to maintain higher Testosterone levels.

2 - Consume 1.7 to 2 grams of protein per kilograms of bodyweight. Try to include lean red meats 3 times per week for dinner.

3 - Consume foods that supply Magnesium, Vitamin D3, and Zinc

4 - Keep endurance training like jogging to less than 8 hours per week to avoid drop in testosterone.

5 - Intense running (80% of max heart rate) increases free testosterone at levels similar to resistance training. Just 20 minutes can increase testosterone by 31% in sedentary runners and 62% in elite runners. However more than 8 hours of intense running per week leads to testosterone decline.

6 - After warmup, complete a single 30-second sprint. This substantially increases Human Growth Hormone (hGH) levels. HGH stimulates testosterone production.

7 - Speed interval training increases hGH hormone release from 1,000 to 1,500% above sedentary levels.

8 - When weight lifting, do less reps of heavier weights rather than more reps of lighter weights.

9 - Increase hGH release at nighttime by avoiding high carbohydrates and fats for dinner.

10 - Take 3 to 10 mg of melatonin 1 to 2 hours before sleep to improve deep-stage REM sleep and enhance hGH levels.

11 - Minimise inhibitors of hGH - BMI (obesity), sugar and carbohydrates, sleep deprivation, inactivity, anti-inflammatory drugs, caffeine and alcohol, and negative thoughts and mood.