Now that you have a base on what testosterone is and how important it is for your health and training, let’s go to the ten tips that we have separated to increase it naturally and without risks to your body.

Work out!

It seems obvious that exercising is essential to gain muscle mass. But few people know that exercise also helps increase testosterone. Without bodily activity and, mainly, without stimulation of the muscles, the production of the hormone can drop abruptly and cause a series of health problems.

That is why sedentary people tend to have a much lower level of testosterone than those who train hard or do some regular physical activity. If you don’t want to have problems with falling hormone levels, try exercising, whatever it is.

Decrease Sugar Intake

Some recent research has indicated that the excessive use of sugar combined with a sedentary lifestyle could cause a decrease in male hormones in the long run. That is, if you want to increase testosterone naturally, you need to revise your diet and avoid the consumption of sweets as much as possible.

In addition, processed foods are also high in sugar, even if they are not sweet. Be very careful with them! If you can, try to consume fresh fruits, vegetables, meats and products that are less processed. It is not necessary to restrict yourself completely, but to moderate what can harm you!

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Avoid Stress

Yes, we all know that maintaining a healthy routine can help you increase testosterone naturally. But did you know that to ensure this healthy life you also need to invest in having a more balanced and stress-free mind?

Cortisol levels can negatively affect hormone production, according to recent studies in the field of neurology. This is because the body understands the block as a form of protection and to ensure that the organism is out of danger for the period of “risk” caused by stress.

Of course, we can’t avoid stressful situations all the time, but trying to live a more calm life with less rush or overwork is a good way for your body to start producing hormones as it used to.

Avoid alcoholic beverages

The use of alcoholic beverages can create a serious problem in the production of hormones. Whenever possible, it is important to stop drinking or avoid use in general. That’s because alcohol inhibits the production of essential coenzymes in order for it to naturally increase testosterone.

Not to mention the fact that the drink releases endorphins in the brain, which can reach the body in a negative way, causing the metabolic process to decrease and the testosterone to dissipate more easily and not concentrate on the muscles.

Definitely don’t smoke!

That smoking disrupts your training routine and decreases your performance is undeniable. Without a doubt, anyone who wants to achieve goals with bodybuilding and wants to stay healthy, should quit smoking for yesterday! But, did you know the relationship between smoking and how to increase testosterone naturally?

Basically, by smoking, you will cause your body to increase levels of cortisol – the hormone responsible for stress. And, as we talked about above, he is one of those responsible for decreasing the production of male hormones. That is why smoking can cause serious loss of libido in men and even women.

Increase your zinc consumption !

Zinc is directly linked to the increase in testosterone in the body, especially because it inhibits an enzyme called aromatase, one of the main responsible for the transformation of the hormone into estrogen – an extremely harmful process for those who need to gain muscle mass or even stay healthy.

Keep Weight

Another essential tip is to keep your weight up to date. Excess fat blocks the chance of naturally increasing testosterone, as it causes your muscles not to work properly and essential hormones to stop being produced the way you need to get the results you expect.

Obviously, by decreasing weight and increasing hormone production, the localized fats dissipate, causing a healthy and perfect cycle for your hypertrophy. So, if you are overweight, start aerobic exercise today and lose the excess as soon as possible!

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Green smoothies are the order of the day and it is not surprising that more and more people, athletes or not, join the trend of green smoothies.

What are green smoothies

The first clarification is that, although it is called green smoothie, it does not necessarily imply that the smoothie is green, but rather that it is based on vegetables and its main component is green leafy vegetables . It can be pink, red, purple, orange, etc., depending on the pigments of the food, fruits or vegetables that it incorporates .

Green leaves are considered superfoods or superfoods , since there are many benefits derived from their consumption . They have alkaline properties, hardly provide calories and contain many phytonutrients, such as chlorophyll.

They are also easily digestible and combine perfectly with other types of food.

How do you make it?

The green smoothies are delicious, they admit infinite variations according to your tastes, needs and seasonality of the ingredients . Depending on the composition we choose, they will have different nutrients, properties, flavors and textures: more or less protein or cleansing, more liquid and light or thicker.

When can I take them?

Green smoothies are really versatile, they can be taken for breakfast , between the hours of mid-morning or snack , or as a post-workout to replace fluids, hydrates and proteins.

In some cases, and depending on their composition, they can even be a complete meal on time. With personalized advice, they can be prescribed for a full day combined with infusions, broths or vegetable juices as a purification or digestive rest.

Green smoothie ingredients:

To our smoothie we will add the following ingredients:

1 banana
2 good handfuls of spinach leaves
1 teaspoon of spirulina powder
A glass of almond milk
A pinch of unrefined (or Himalayan) sea salt or a splash of sea water

Banana :

Banana is rich in vitamins B6 and C, folic acid, and minerals such as magnesium and potassium.

Despite being a fruit, it is starchy, so it will provide satiety and slow-burning carbohydrates. Being very energetic, it is ideal for children and athletes, and to give vitality. Regulates intestinal problems, is a natural antacid, and reduces muscle cramps.

It brings creaminess and delicious sweetness to smoothies.

Spirulina :

Spirulina is a microalgae consumed since ancient times for its many properties and to treat ailments.

Considered a superfood, it has omega 3 and omega 6 fatty acids, chlorophyll, it has the 8 essential amino acids (so it has a complete protein, of high biological value), all the fat-soluble and water-soluble vitamins (A, from group B, D, E and K) and minerals such as iodine, potassium, magnesium, iron, phosphorous, and sulfur. Thanks to its mucilage it has a satiating effect.

Therefore, it is ideal for weight control, to gain or replace muscle mass and is a top food for athletes .

Unrefined salt or sea water

Both options are perfect and very therapeutic and will provide numerous minerals and trace elements, essential for our body in small amounts , in addition to reinforcing the alkalinity of the shake and giving it a little touch of contrast.

If you are one of the people who go around wanting to try the Raw Food concept, smoothies are actually one of the easiest ways to prepare your raw foods. It will certainly make your new lifestyle easier, more successful, and at the same time improve your overall health and well-being. You can either choose to drink smoothies every day or, as others do, introduce a whole regular juice day each week, also called a juice ‘feast’ or juice fasting day.

All the healthy fiber that vegetables contain can sometimes be a little hard for the body to digest, and especially in the beginning. However, the body quickly gets used to the large amount of fiber, so it is only in the beginning that you may experience digestive problems. Juice production of vegetables and fruits, improves the absorption of all the important nutrients. This way of eating is especially important in the beginning when you decide to live by the Raw Food concept .Most people do not have any good digestion, and the body is not used to having to absorb the many nutrients. When squeezing your fruits or vegetables, do so at low speed. This will break down the cell wall in your fruits and vegetables and make it easier for you to absorb the nutrients.

Raw Food specialists recommend that you drink half a liter of pressed vegetables daily. If you have a juice party day, you should have twice as much. Drink some of it when hunger arrives, or divide it into 3 main meals.

There is usually quite a bit of work involved in juicing. Therefore it is a good idea to squeeze juice for 2-3 days at a time. The vegetable juice can easily stay in the fridge if you store it in a closed container.

Best Vegetables for Juicing

The most powerful ingredients for your juice are the dark green leafy vegetables. These vegetables do not taste as good as the vegetables we are used to eating. To compensate for this, you can add two carrots, a lemon and an apple.

Example of good vegetables. (all organic and must be thoroughly washed):

Dark green leafy vegetables such as kale and celery
Spinach
Parsley (Rich in Vitamin C, Iron and Minerals)
cucumbers
broccoli
Cauliflower
Brussel sprouts
Ginger, for its anti-inflammatory properties
lemons
Carrots
Beets

Looking for a strategy to reduce weight and keep it off once and for all?

Whether or not you’ve been looking at diets, you’ve probably come across Nutrisystem and Weight Watchers (WW) in your hunt.

The reason for this is that these are two of the most well-known and widely used weight loss plans available today. Additionally, both are effective at helping you shed pounds and educate you how to make healthy choices in the long run, giving you the best chance of keeping the weight off for good.

No matter how popular nutrisystem versus weight watchers are, there are significant distinctions between their approaches. That implies that while Weight Watchers may be an excellent option for many people, Nutrisystem is a better alternative for others.

Here we’ll examine the ins and outs of each of these weight loss plans in detail in order to assist you in making an informed decision about which one is most suited to your needs.

Comparing Nutrisystem versus Weight Watchers

Compared to Nutrisystem, what distinguishes WW?

Before we go into the specifics of the two diets, let’s quickly review the key distinctions between them. This may offer you a clue as to which programme you prefer right immediately.

Diet delivery service Nutrisystem is.
There is a month’s supply of food delivered to your door when you join Nutrisystem. As long as you’re a member of their programme, it will arrive on the 15th of each month.

This means that there is no more guesswork, no more food shopping, and no more counting points or calories. ” You can lose weight by just eating the meals they provide and following the instructions they provide. After 30 days of following the regimen, they’re able to assist clients lose up to 13 pounds.

Unlike Weight Watchers, which does not currently provide a diet delivery option, you’ll have to prepare your own meals and snacks.

Comparing Nutrisystem versus Weight Watchers

Points are used in WW.

Weight Watchers uses a points system to keep track of your food and exercise intake for the day. The app or website will provide you a daily point total that you must adhere to if you want to lose weight, after which you can track your progress.

Nutrisystem

More than a million people have lost weight and kept it off using Nutrisystem’s meal-delivery service.

This diet plan works well for those who follow it religiously, and once you’ve reached your weight loss objectives and maintained a healthy food and exercise routine, you’ll be in a fantastic position to keep the weight off for good.

If you want to lose weight, you’ll have a month’s worth of food sent to your door. Eat the food, stick to the programme, and you’ll lose weight; moderate exercise should also help.

Weight Watchers

What started out as a way to keep track of what you eat is now being expanded to include points for exercising as well!

The bottom line is that their points system works.

To find a weight reduction programme that lets you to prepare your own meals while also showing you what to eat to lose weight, WW may be just the ticket.

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