How to Boost Your Testosterone

Testosterone is a very crucial male hormone for physical, physiological, and sexual functions, including building muscle mass, hair growth, and optimal reproductive function. Primarily produced by the testicles, testosterone is often considered the epitome of manhood.

Did you know that you can naturally boost your testosterone levels? Here are some tips you should consider doing:

Lose weight – Shedding the excess pounds may actually increase your testosterone levels if you’re overweight. If you’re serious about managing your weight, it is important to radically decrease your intake of grains and sugars, as well as to increase your intake of healthy substitutes such as vegetables and healthy fats. Go for a healthy eating program, and implement smart lifestyle strategies such as regularly exercising.

Have a regular exercise program – Speaking of exercise, you can boost testosterone through an efficient workout routine. You can combine cardio and short intense exercises for most benefits. You may also implement intermittent fasting to enhance your testosterone count.

Consume plenty of zinc – This mineral is essential for producing testosterone, and supplementing your diet with it for as little as six weeks has emerged in a study to cause a noticeable improvement in testosterone among those with low levels. Additionally, zinc supplementation protects men from exercise-induced decrease in testosterone levels. Your diet is the best source of zinc – consume protein-rich foods like meats and fish, as well as raw milk, beans, raw cheese, and certain fermented treats. If supplementing, stick to a dosage of less than 40 milligrams a day.

Get enough vitamin D –

This nutrient – actually a steroid hormone rather than a vitamin – is important for the healthy development of the nucleus of the sperm cell. It helps maintain semen quality, as well as sperm count. The best way to obtain healthy vitamin D levels is to get plenty of sunlight exposure, or follow prudent supplementation.

Manage your stress levels – Did you know that your body releases high levels of cortisol, a stress hormone, when you’re subjected to a lot of stress? This hormone blocks the effects of testosterone. Try a variety of stress management techniques, such as meditation, prayer, proper breathing, engaging in activities, and even seeking counseling, if necessary.

Boost your intake of foods like whey protein for their branch chain amino acids (BCAA) – Research shows that BCA

As cause higher testosterone levels, specifically when taken along with resistance training. BCA

As can be obtained through supplementation, but their highest concentrations are available in dairy products such as whey protein.

Certain herbs and natural therapies have also been highlighted for boosting testosterone levels in men. For one, there’s tongkat ali, which has been traditionally lauded for improving testosterone. It has been promoted for so many years now because of the store of sexual benefits, such as improved erections and semen volume.

Tongkat ali supplementation is generally considered safe and effective, although you have to be guided by an eye for quality. Indonesian tongkat ali varieties, for instance, is deemed most beneficial and pure. Malaysian tongkat ali, on the other hand, has been warned to have a high lead content. Read up further on this plant extract and information on potency, purity, and dosage.

3 Pieces of Advice for a Healthy Workforce

Taking care of yourself is difficult. But if you’re managing someone at your place of work, then taking care of their health all of a sudden becomes your job. And it’s certainly not an easy one. But it is an essential one. Let’s take the example of working on an oil clean-up site (which can be particularly hazardous), and see how we can make it a safer place to work every day.

1. Ensure you have the proper equipment

For starters, this can definitely include any safety equipment, such as breathing apparatus, or gear that helps you see. But beyond that, you may want to tell your boss to consider buying advanced technology, like that distributed by Waterline Tank Technologies, to assist you with their job. For this example, their industrial tank cleaning equipment would be an efficient way to speed up the process of how you complete your tasks.

And when you’re completing your tasks in a hazardous and confined environment (like when you’re performing tank cleaning), the extra minute saved may just save your life.

2. Always Look out for  Each Other

Humanity sadly doesn’t yet have eyes in the back of our head. So we can’t be looking in front of us and beyond us at the same time. But that just helps you stress the important of teamwork in your job (it’s not just found in little league anymore). By looking out for your buddy, they’ll hopefully also look out for you, and you’ll bother end up safer for your trouble.

3. If you’re not feeling well, don’t get others sick

We know, it’s tough leaving something after you’ve already started. But you’ve got to consider that to be a sunk cost. Typically, if you’re sick and you’re coughing and sneezing all around the office, you’re going to get someone else sick by standing there. So don’t do that!

Follow these tips, and your co-workers will be thanking you for their health!

Coffee and Weight Loss

There are as many ways to take your coffee as there are alarm clocks. Its a ritual for most of us, and I am no exception. My day just doesnt seem right if I miss my morning dose! Have you ever noticed how it feels like someone REALLY knows you well if they know how to order coffee for you? Most days I take mine with a swirl of Agave Nectar and a big splash of fat free 1/2 & 1/2.

Well, what I am about to share with you may come as a surpriseits not just the cream and sugar that most people enjoy with their morning cup that may be interfering with weight loss efforts, although sugar and cream surely dont help! What about how it effects your internal chemistry? At Xcalibur Fitness Programs, the idea is to create the perfect storm against your fat cellsexercise, nutrition, rest, and flexibility formulas working together to get results! These results happen when your weight loss hormones get balanced.  Lets take a look at what happens if coffee is more than just 1 cup of morning joe to you

What does coffee do to your hormones? The acids in just one cup of coffee can elevate your cortisol for over 12 hours!! Cortisol increases your appetite and increases abdominal fat stores.

And its that 2nd, 3rd and 4th cup that puts your body into fight or flight response.

Caffine is a CNS stimulant (Central Nervous System). Fight or Flight mode means your body is pumping epinephrine and norepinephrine in high doses. These are stress hormones which raise your blood sugar levels; which in turn causes a spike in your insulin; which then causes a blood sugar crash. This hormone cycle INCREASES YOUR FAT STORES and works against all of your healthy eating and exercising habbits. Now, imagine what you are doing to your body if you sip on caffinated beverages (like coffee) all day long??? Even if you are swinging on a hammock between palm trees, you have simulated stressover, and over, and over again throughout your day.

On the outside, this continuous cycling of stress hormones may feel like some pep in your step, or like you got a second wind for your day. But on the inside, it islowering your immune system,increasing your appetite and fat storage,making you more resistant to insulin (think DIABETES), anddehydrating your systems.

Dehydration means less overall blood volume, which equals less oxygen distribution to your muscles and brain. Less oxygen to your muscles causes you to be less effective at burning fat, and less oxygen to your brain can lead to chronic fatigue and adrenal failure.

How good does that cup of coffee sound now?

Join me in the switch to green teathis change can improve fat oxidation, insulin sensitivity, as well as a host of other health benefits. Just remember, everything in moderation.  One cup of coffee, BEFORE NOON, and then a cup or two of green tea throughout the rest of the day.