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Diet and Testosterone

Fueling your body 24 hours a day

When it comes to fat loss, gaining muscle, or any fitness goal really, it’s important to ensure that you’re feeding and fueling your body with the correct nutrients all day, every day. In order to make sure you’re fully loaded, make sure that your diet is tailored to you and your goals.

If you’re finding yourself a little unsure of where to begin, using a macro calculator can help you identify the daily calories you need, and where you should be getting them from.

Whilst we may all have a different diet and routine, depending on our body goals, we all want to learn more about how to be successful and reach our goals.

So, here’s how best to do it.

Eat often

Now, I’m not here to tell you that you need to eat eight meals a day like a bodybuilder in order to reach your goals. For many of us, that just isn’t a realistic lifestyle to maintain. What we are saying is to eat frequently, but within reason.

To make this easier for you, create a meal plan around your caloric needs rather than using numbers. As an example, if you had a daily calorie goal of 3000, that could be three meals at 1000 calories each. However, it’s difficult to consume 1000 calories in one meal without turning to low-quality foods.

Also Read: The testosterone boosting exercises you need in your life

Alternatively, consider allowing yourself five meals a day at 600 calories per meal. Doing this is much more realistic, you can fit this into your schedule, and you’ll be fueling your body more steadily.

Carbs can be good

We hear way too often that carbs are the devil, especially if you’re goal is to lose weight. However, we need carbohydrates to fuel our bodies and get us to our goals. What is important is that you know how much to consume and that you’re fueling your body with complex carbohydrates. These are foods such as:

  • Oats
  • Whole grains
  • Vegetables
  • Potatoes
  • Legumes
  • Quinoa

But why complex carbs? This type of high-quality carbohydrate takes longer to break down in your body. This, therefore, means that you’ll feel full for a longer period of time, minimizing the spike in your blood sugar levels and the crash that comes with that. The key to carbs is ensuring that you’re splitting them evenly over your meals.

Protein means power

Carbs may be there as your main source of energy, but we can’t possibly forget about protein. Now, protein is one of the key nutrients needed to fuel any hard-earned muscle you may have gained.

When you consistently consume protein throughout the day, your body will break down this protein into amino acids. This provides a constant stream of nutrients into your body to help you build muscle, recover and complete other processes in the body.

Also Read: The secret to shredding weight

No matter what your goal may be, maintaining any muscle mass is essential. To do this, ensure that protein is included in every meal you have. Pay attention to what you have for breakfast as for most people, this tends to be a low-protein meal.

Foods that are rich in protein are ones such as:

  • Chicken and turkey
  • Pork
  • Fish and seafood
  • Eggs
  • Milk
  • Yogurt
  • Nuts and seeds

Stay hydrated

To fuel your body to get you through each and every day, staying hydrated is really important. There is a reason why over half our body is made up of water. Many processes in our bodies use water, so you need to consume enough to function correctly.

When it comes to keeping your body going, this is the one thing that is overlooked. However, when you’re fully hydrated, you’ll be surprised how much easier it feels to achieve your goals.

Take a look at supplements

If you take on board and implement what we’ve said above, you’ll definitely be on your way to effectively fuel your body. However, plenty of people out there still find gaps in their nutrition that need to be filled in order to give 100%.

This is where supplements may come in. These will build upon your diet and make it easier in the long run. There are pre-workouts, vitamin support, and supplements to help boost your immune system. What we must say is that you need to pay close attention to where you buy these from, always make sure the product in the bottle matches the label and they are from a reliable source.

Also Read: Will Pounder: How I got my energy back

The bottom line

Fueling your body is going to take time, patience, and consistency. But, if you follow the great tips we’ve given you, hopefully, it’ll be a much easier journey to reaching your goals. Eating the right diet, staying hydrated, and following an exercise routine will certainly maximize your results and have you feeling better overall.

Smash your goals with Testogen

No doubt you’re feeling motivated to fuel your body and feel better than ever.

But of course, if you need a little extra support, Testogen is here to help you get there.

Our formula is the best thing on the market to boost your energy and performance. Just four capsules at breakfast time can be the tool to take your workouts to the next level and give your more energy than you thought possible.

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Increasing T-Levels

Will Pounder: How I got my energy back

It’s not unusual to feel sluggish sometimes. We’ve all been there.

When you lack motivation, you barely wanna get out of bed, let alone hit the gym, or do something you usually enjoy.

Believe me, I’ve been there! But thankfully I found a few ways to boost my energy levels. It all comes down to living the best possible lifestyle, and keeping my testosterone levels right where they need to be.

But how did I do it? Well, it seemed my T levels were holding me back. Let’s start by taking a closer look at why they’re so damn important.

Can low testosterone really impact your life that much?

Yep! It’s surprising how much your testosterone levels come into play. When you have low T, it’s not just about feeling mentally low, not wanting to hit the gym and lacking performance in the bedroom, it can impact your life from all angles.

For example, when you’re feeling sluggish, it’s easy to over-indulge, leading you to eat, well, anything in sight. From this, it’s easy to feel disheartened, since chowing down on processed junk can start to ruin your progress in the gym. See? Crazy, huh?

Whether you’re going through a tough time or simply finding life to be a struggle, giving your T levels a boost can result in a clearer mind! Here’s how boosting your T can be a total game changer.

Plus of course, there are a few other things to consider:

Don’t skip breakfast

According to studies, those who eat breakfast each day report less fatigue. Yep, it really is the most important meal of the day, my friend.

Foods that are higher in fiber will keep you going until lunch!

Staying hydrated

energy levels and hydration

Dehydration can leave you feeling drained and fatigued.

Also Read: The testosterone boosting exercises you need in your life

You don’t necessarily have to follow the “eight glasses a day” rule, but you do want to drink enough water to keep your body well hydrated. I always make sure I’m drinking – water that is! – wherever I am, especially at the gym. Or when you’re working out at home.

Eating nuts

Eat a handful of almonds or peanuts, which are high in magnesium and folate (folic acid). These nutrients are essential for energy and cell production. If you’re lacking these, it’s no surprise you’re feeling drained.

Keep moving

While you may not feel like you wanna workout, exercise is actually a natural energy booster! It’s easy to get bored with your regular workout routine, so don’t be afraid to mix things up and get those extra reps in.

Remember to listen to your body, if you’re struggling, try doing some cardio or yoga, to switch up your usual routine.

Get outside in the sun

According to research, even just a few minutes outside on a warm, sunny day can enhance your mood, as well as your memory! Make the most of the sun year-round, whether it’s a long walk, or an outdoor workout.

Boost your T levels with Testogen

Testogen boosts your testosterone naturally and reverses the symptoms of low T. All it takes is four capsules a day to safely increase your testosterone levels, for:

  • Improved energy
  • Enhanced performance
  • Awesome muscle growth
  • A boost in libido
  • Excelled fat loss

Why not pair Testogen with Instant Testosterone Booster Drops?

Best paired with Testogen capsules, if you really want a boost, I’d recommend Testogen Instant Booster Drops!

For an instant on-the-go boost, these drops are powerful stuff. Plus, they really enhance the power of Testogen capsules.

Ready to get your energy back?

Believe me, when I say, I totally get your pain. There’s nothing worse than that sluggish feeling. When every rep in the gym feels like a chore. When you can barely drag your butt to work, I feel you!

Testogen has made me feel better – and fast – there’s nothing quite like it.

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Increasing T-Levels

The testosterone boosting exercises you need in your life

For us guys, testosterone is the God of all hormones, it is quite literally what makes us men. Typically referred to as the male sex hormone, testosterone is responsible for muscle growth, bone density, body hair, and the changes in your voice when you’re going through puberty. In addition to this, testosterone also helps to regulate important functions, such as:

  • Sex drive
  • Muscle and bone mass
  • Muscle strength
  • Fat distribution
  • Red blood cell production

However, it is most unfortunate to find out that from the age of 30, our testosterone levels decrease by about 1% per year on average. Then, after 40, this can become 2% a year.

Those who have an interest in growing stronger muscles and getting bigger are always on the lookout for the best ways to boost testosterone. However, apart from getting a prescription or taking potentially harmful drugs, the only sure way to increase and maintain a healthy T level is by weight lifting and eating the correct diet.

In order to maintain high testosterone levels, it’s best to opt for foods that are high in magnesium, zinc, and vitamin K. These are foods such as:

  • Dark, leafy greens
  • Shellfish
  • Egg yolks
  • Oats
  • Beans
  • Nuts

According to experts, the best exercises to increase testosterone are the multi-joint exercises that use the biggest muscle groups, including:

  • Press-ups
  • Deadlifts
  • Bench press
  • Rowing
  • Squats
  • Overhead press

It is said that these exercises work because they boost the amount of muscle mass, and this is vital to the release of testosterone. So, in order to increase your T levels, make sure you prioritize those big lifts and ideally do a full-body workout three times a week.

Let’s take a look at what the T-boosting workout has got for us.

Testosterone boosting workout: how it works

Whilst this may not be the flashiest of workouts, all the exercises you’ll do will help to maximize your gains so your time in the gym is well spent.

Try the following workout three times a week on non-consecutive days. Doing so gives the added bonus that weekends would then be rest days. With each workout, switch up the routine by doing a different variation of squats and deadlifts.

For deadlifts you can do a:

  • Suitcase deadlift
  • Sumo deadlift
  • Deficit deadlift
  • Romanian deadlift

Then, when it comes to squats, you’ve got:

  • Front squats
  • Back squats
  • Safety bar squats

When doing a deadlift or back squat, opt for a weight that is at 80% of your one-rep maximum. For the bench press, shoulder press, or bent-over row, go for 70%.

Deadlift

Stand up straight with your feet hip-width apart. Then, bend your hips back to stretch down and grab the bar, your hands should be just outside your knees.

Keep your lower back in its natural arch and drive your heels into the floor. Pull the bar up until you’re standing with your hips fully extended and the bar is in front of your thighs.

Repeat this for five reps, do five sets, and have five minutes rest.

Back squat

To get started, get a barbell set up on a power rack at shoulder height. Stand in front of the bar and grasp it with both hands at shoulder width. Next, raise your elbows so that your upper arms are parallel to the floor.

Also Read: 3 foolproof tips to burn belly fat

Take the bar out of the rack and let it rest on your upper back, keeping your elbows up will keep the bar stable. Then, step back and part your feet shoulder-width apart with your toes slightly turned out. Once you’re in position, squat as low as you possibly can without losing the arch in your back.

As was the case with the deadlifts, try and do five reps per set for a total of five sets, then have five minutes rest.

Bench press

Take hold of the bar just outside shoulder-width and arch your back so there is space between your lower back and the bench.

Pull the bar out from the rack and lower it down to your sternum, tuck in your elbows to your sides. Once the bar touches your body, push your feet into the floor and use the force to drive yourself and push the bar up.

Go for 8 reps, and four sets, and give yourself a two-minute rest.

Bent-over row

Grasp the bar at shoulder width and let it hang in front of your thighs. Bend at your hips and lower your torso so that it’s almost parallel with the floor.

Then, bend at the knees in order to take the pressure off of your hamstrings. Squeeze your shoulders together and pull the bar towards your stomach.

Repeat this for 8 reps, complete four sets, and give yourself two minutes rest.

Shoulder press

Adjust the seat of the machine so that the handles are at shoulder level. Then, if you are someone that experiences shoulder problems and the machine allows it, grab the handles so that your palms face each other. Alternatively, grasp them with your palms facing forward as normal.

Also Read: Upper body blaster for wherever you are

Ensure that your elbows follow a normal pressing path as your press the handles overhead.

Once back in the starting position, repeat this move for 8 reps per set, complete for sets, and take a two-minute rest.

Chinup

Grab a pull-up bar underhand at shoulder width.

Hang from the bar and then pull yourself up until your chin is over the top of the bar.

Repeat for eight reps, do four sets, and allow two minutes rest.

Push-up

Start by placing your hands on the floor shoulder-width apart. Keep your core engaged, your whole body in a straight line, and squeeze your shoulder blades together.

Lower your body until your chest is around an inch from the floor. Then, push through your arms to get back to the starting position.

Repeat this for 10 reps and go for four sets, then rest for two minutes

The bottom line

What a great workout to try if you’re wanting to up those T levels. With the added bonus of weekends off and different variations, there are no downsides.

None of the above exercises are overly difficult or confusing, they allow you to do you.

As recommended, get through the workout and aim to do it three times a week.

Feel energized with Testogen

It’s hard to stick to your routine and head out to the gym when you don’t feel up to it.

Have no fear when you have Testogen.

With our 100% safe and natural testosterone booster, you’ll feel completely supported in all areas of male well-being. By taking four capsules a day, Testogen can help to:

  • Increase fat loss
  • Better performance
  • Boost muscle growth
  • Revamp energy levels
Categories
Testosterone and Sex

10 tips to reignite your sex life

It happens to almost all relationships, the honeymoon period at the start, then as time goes by, it simmers into a slow glow. To prevent that fire from withering out completely, it’s important to spice things up and poke the fire every once in a while. Looking into what you can do to make things more exciting can be great fun. You discover what each other like, your bodies and personalities, making it easier to keep things hot.

As those routines creep in and you become more laid back in your relationship, it can be easy for that sexual chemistry to dwindle. When it gets to this, an effort is needed to heat things up between one another.

Well then, let’s find out what you can do to spice things up.

Leave the bed behind

One of the best ways to discover new things in the bedroom is to be out of the bedroom. When you’re both confident in your privacy, take your sessions to other places that take your fancy. This could be anywhere in the home, such as:

  • Couch
  • Kitchen counter
  • Dining table
  • Office desk
  • Shower
  • Car
  • Swimming pool
  • Garden

Sex outside of your bedroom adds a vibe of spontaneity and a sense of impatience like you won’t make it to the bedroom and you can’t keep your hands off each other. It’s likely that you had sex like this earlier on in your relationship. The memories of this will come flooding back and can be a real turn-on.

Also Read: Want to know what happens in a dry spell?

Get into some new positions

It’s likely that many of us have heard of the Karma Sutra. It lists 64 sex positions to try with most couples becoming tired after three or four. Typically, couples find the moves that work for both parties and then stick to those. However, shaking it up every so often is what can keep things alive.

Typically all sex positions begin from one of three starting points:

  • Someone on top
  • Standing up, lying side by side
  • Face-to-face vs. rear entry

With these bases covered, everything else is simply a variation. Once you’ve got the basics mastered, the world is your oyster. You could try:

  • Reverse missionary
  • Reverse cowgirl
  • Rear-entry with your partner bent over the bed

If you try something new and it’s not for you, there is nothing wrong with going back to what you know. However, it’s also possible that you may both discover sensations you didn’t think existed. It’s important that you listen to your body and your partner.

Some can find trying something new really daunting as they’re worried it’ll be an embarrassing affair. Even if the new position doesn’t go well and becomes comical, it’s not a disaster. See it as a chance to laugh and bond, sex is supposed to be fun after all.

Lights on, lights off

Studies have discovered that those who are single prefer having sex with the lights on. In comparison to those in a relationship or are married who would rather have their steamy session in a dimmer setting.

Another study found that men who were exposed to bright light for a period of time during the day had a higher sex drive. They were also found to have increased testosterone levels.

If you are a couple that usually prefers sex in the dark, try keeping the lights on. Seeing each other during these intimate moments can really get you both excited. Guys are more visual creatures, so tend to get more excited by seeing things. Vice versa, if you’re a lights-on couple, plunge yourselves into darkness and see what happens. The lights-off method could work really well for those who love fantasy as the unexpected and unknown can be a real turn-on.

Enjoy toys as well as each other

Sex toys can be a vital element in many long-term relationships. Typically, it’s rare that a woman will give up her favorite toys because there is someone in bed with them on a regular basis, nor should they have to.

Also Read: What makes a good partner?

A shopping trip to your local adult store could have you entering a new world of possibilities to boost your play sessions with your partner. There are endless options, including:

  • Cock rings to enhance pleasure
  • Penis sleeves to prolong intimacy or enhance size
  • Vibrators in order to stimulate the clitoris during penetration
  • Butt plugs or anal beads to add anal stimulation

Talk about fantasies

Why not ask your partner about ways to spice things up? They are the best source of all and there is no need to be ashamed of sexual fantasies. Make sure you both understand that your relationship is a safe space to talk about all your darkest secrets and desires.

Additionally, what needs to be recognized is that opening up this sort of conversation means you may find out something you may not want to know. Although, it’s better to find out now, rather than later, right?

Play rough

Now, this is a subject that some can find very intimidating. You love your partner and obviously don’t wish to hurt them. However, with that being said, a survey found that 62% of women like rough sex. It’s a subject that can be very open to interpretation, but the rough play could include:

  • Control (submissive/dominant)
  • Spanking
  • Hair pulling
  • Biting
  • Scratching
  • Choking

It’s really important to talk to your partner about these things before giving it a go. If you do attempt a little rough play, take extra care to not leave marks as these actions can look like assault. This kind of rough play should only be considered with a trusted partner, and gradually build this up so you’re both safe.

Massages

After a long day, sex can feel like the last thing you want to be doing. But who doesn’t want a massage?

Go all out with the music, nice sheets, get the oils and dim the lights.

Massages are a great way to bond and enjoy each other’s bodies without sex. However, once you’re relaxed and that dopamine kicks in, who knows?

Roleplay

So, this one is something many people won’t try out of fear of embarrassment, and that’s completely understandable. But, if you are committed to it, sexual roleplaying can make every sex session a new adventure. You never know, you could uncover kinks and power dynamics, making everything more exciting.

Here are some dress-up ideas for you to look into:

  • Boss and employee
  • Prisoner and guard
  • Doctor and patient
  • Student and teacher

Make it tasty

Go wild and consider food play. This can be whatever you like but is usually in the realms of:

  • Chocolate sauce
  • Whipped cream
  • Edible lubricant
  • Edible underwear

Take things public

We’re entering the danger zone now, usually where only professionals dare to enter.

Having sex in public provides the ultimate thrill for many couples, from the rush of spontaneity to the risk of being caught. Speaking of getting caught, there are many public places where having sex violates public indecency laws.

Also Read: The relationship between sleep and your T levels

You may not know but sex on your balcony if it’s public-facing is still a violation. There will also be plenty of couples out there dreaming of joining the mile-high club. However, sex in a toilet on an airplane is illegal. As is road head and any other sexual acts performed behind the wheel of a moving vehicle.

The other danger zones you need to be aware of are:

  • Public parks
  • Back seats of cars parked in public
  • Alleys
  • Public beaches

There are more subtle public places you can try having sex such as a bathroom or vacant bedroom of a party. This one may surprise you, but sex in bathrooms of nightclubs is also very popular. An advantage of public sex is that if someone catches you, they will likely be too embarrassed to call you out. Instead, they’ll probably just look the other way or leave.

Summary

Well, there’s a lot of information for you to take away and implement. Putting it mildly, sex does matter. Much of the time, it’s the glue that holds a relationship together.

Research has shown that modern relationships can start to fail after just a few bad sexual encounters. A partner may potentially not even share any dissatisfactions until it’s too late. Instead, don’t sit around and wait for that inevitably awkward conversation, spice it up now for a better sex life.

Boost your libido with Testogen

Reignite that passion in the bedroom and give your partner the fire they deserve.

You can do this with a little help from Testogen.

The 100% safe and natural formula is designed to provide complete testosterone support as well as:

  • Boost energy levels
  • Increase fat loss
  • Encourage muscle growth
  • Revamp your libido
Categories
Fitness & Workouts

Upper body blaster for wherever you are

There are so many workouts and exercise routines out there and whoever you talk to, will tell you the follow the best one. However, irrespective of which regime you follow, one movement that you’ll see every time is press-ups. We never wonder why or question how credible it can really be, they are simply brilliant.

The increasingly popular press-up and all its variations are known as one of the time’s greatest moves among bodybuilders and other athletes. You’ll also find it a popular exercise within the military too. This upper body blaster is guaranteed to have you building some serious volume, even after just five minutes. It works perfectly as a warm-up before the real thing, or as an exercise, you can hit several times in order to add inches onto your chest.

In order to obliterate this upper body workout, set your timer for five minutes and go for as many rounds as you can. Take rest as you need to and then keep smashing those reps and keep the proper form to maximize chest pump.

So, let’s find out what this upper body blaster has got for us.

Hindu press-up

For the Hindu press-up, push your hips upwards to create an inverted “V” shape. Bending at your elbows, lower your nose to the ground between your hands. Then, lean your weight forward and force the ground away from you until your hips are on the ground and your torso is upright. To get back to the start, drive your hips back to reverse the movement and repeat.

Typewriter press up

Begin in a typical press-up position but with slightly wider hand placement. Force your weight towards one side and then bend at this elbow to lower your chest down towards your hand.

Also Read: The relationship between sleep and your T levels

Whilst keeping your chest close to the ground, shift your weight over to the opposite side, straighten your arm and bend the other. Move laterally back and forth, repeating this motion.

Press up

Once you’ve completed your Typewriter press-up, get yourself into the plank position with your core engaged and hands beneath your shoulders. Next, bend your elbows and lower your chest to the floor. To get back to the starting position, keep your elbows close to your body and push upwards.

Conclusion

No doubt your shoulders and chest will be burning and building muscle in no time. You’ll not only reap benefits in the way of a larger chest, but press-ups can also offer many other benefits, such as:

  • Extra calorie burn
  • Improve balance and posture
  • Enhance flexibility
  • Protects your shoulders and lower back from injury

Also Read: Does smoking lower testosterone?

Get your mojo back

Take charge of your health and feel better every day with Testogen.

Testogen offers complete testosterone support in order for you to reverse the symptoms of low T and help with all male well-being. It’s also 100% safe and made with all-natural ingredients, what more could you need?

With Testogen, you can expect:

  • Boosted energy levels
  • Increased performance
  • Better muscle gains
  • Faster fat loss
Categories
Diet and Testosterone

Does smoking lower testosterone?

Over many years now, it has become a widely known fact that smoking is a silent killer. Even though smoking cigarettes may not be considered a traditional drug addiction, you have to realize that cigarettes wrapped in nicotine are not only addictive but can also bring life-threatening consequences to your health.

It is somewhat surprising to find out that smoking cigarettes don’t really affect serum testosterone levels. In fact, numerous studies out there can support this statement.

What does science say about smoking and testosterone?

One study compared the testosterone levels in both smokers and non-smokers. When the results came in, the study revealed that on average, the testosterone levels in the participants were virtually the same. Due to this, it seems likely that your testosterone levels may be left unaffected by smoking.

There was some similar research carried out where the participants were heavy chain smokers and non-smokers. The results of the study showed that serum testosterone levels and androgen levels were virtually the same in both groups.

Also Read: Here’s to longevity and good health

Another study discovered something even more surprising when they conducted research on men who had quit smoking. Within the first few months of withdrawal, there was a slight increase in testosterone levels. However, after one year, the participants’ T levels had returned back to the same level they were when they used to smoke. In actual fact, some men experienced quite a large dip in their T levels.

How smoking can affect your hormones

It has been said that men who have higher testosterone levels stand more of a chance of getting into potentially dangerous situations such as smoking, drinking, and gambling. This led many researchers to believe that smokers have higher T levels, which are responsible for their jeopardizing activities. Put simply, men with more testosterone are more likely to become smokers, compared to those with low T.

Further research has suggested that cigarettes can metabolize testosterone very quickly. Additionally, this also means that smoking makes testosterone metabolism in the liver more efficient. How smoking can actually help the body in any way, is quite a lot to get your head around. However, what is strange is that the metabolizing effect doesn’t change the testosterone levels in the serum of smokers.

There are many studies out there that support the harm-free effects of cigarettes on T levels. Although, there is one study that provided some puzzling results. This particular study suggested that there is no real difference in the testosterone levels of smokers and non-smokers. But, what smoking can do is reduce your zinc levels. Zinc is one of the main principal minerals that your body needs to produce testosterone. What this may propose is that smoking combined with a poor diet can cause a zinc deficiency, which could then lead to low testosterone.

So, smoking isn’t bad for your health after all?

We may have identified that there is plenty of research to state that smoking doesn’t affect your testosterone levels. However, it’s certainly not off the hook. Smoking can cause many other health complications, such as:

  • Smoking causes around 7 out of 10 cases of lung cancer and can also put you are risk of developing cancer in other parts of the body including; the mouth, throat, bladder, bowel, liver, and stomach
  • It also damages your heart and blood circulation which increases the risk of heart disease, heart attacks, and strokes
  • Pneumonia
  • Asthma and other respiratory tract infections
  • Erectile dysfunction or reduced sexual function
  • Reduces fertility

Also Read: Want to quit sugar?

Our conclusion

To continue smoking on the basis that it won’t harm your testosterone levels is really not a sensible choice. If your overall health is not good then you won’t be able to maintain those T levels for a prolonged period of time.

The best thing you can do for yourself and your health is to quit smoking. Now, we know this is somewhat easier said than done, however, the benefits of stopping outweigh continuing. In order to quit smoking you could try:

  • Nicotine replacement therapy
  • Avoiding triggers
  • Chew gum
  • Get moving
  • Relaxation techniques
  • Find support online
  • Remind yourself why you’re stopping

Boost your T with Testogen

Sure, studies may have shown that there isn’t too much difference in T-levels between guys who smoke and those that don’t… However, alongside regular smoking, other bad habits can start to appear, such as drinking too much alcohol and making bad food choices.

Of course, we’d always recommend cutting back on smoking, if not stopping altogether! This will allow you to keep your health in check and stay on top of your testosterone levels. If you think there’s something else going on that could be affecting your T (and therefore your mood, performance, and libido, among a few other things) have you considered how Testogen might be able to help?

Testogen utilizes 100% natural ingredients to safely elevate your testosterone levels. Its all-natural formula provides complete testosterone support for all male health and well-being.

With Testogen, you can expect to experience:

  • Revamped energy levels
  • Improved performance
  • Boosted muscle growth
  • Revitalized libido
  • Fat loss

Get yours today, don’t let your T levels get you down.

Categories
Testosterone and Sex

The relationship between sleep and your T levels

Growing older is going to come with its own set of challenges. it’s more than your hair going grey, and if you get to keep it, your body also starts to decline. Sadly, this is going to include a drop in testosterone production, the major male sex hormone.

The connection between testosterone and aging has been made pretty clear if you’ve watched football or any late-night TV recently. All it seems to be is adverts promising to help guys age backward and solve all their problems.

The simple fact is your testosterone peaks in your teens and late 20s. So, by age 30, your T levels start to drop about 1% per year. Typically, by the time we reach our 40s, many men and women experience symptoms of low testosterone from low libido to general everyday sluggishness.

It is then absolutely no surprise that the testosterone therapy market is booming with companies estimating it’ll hit $1.4 billion by 2024.

However, before you go buying all the medication that’s been pitched to you on TV, let’s take a look at how sleep and your testosterone are linked and what this means for your body.

Hows does sleep affect Testosterone production?

So, sleep and testosterone are interconnected.

Your testosterone levels rise when you’re sleeping and then decrease the longer you’re awake. The highest levels of testosterone production occur during REM sleep. This is the period later in the sleep cycle that replenishes your mind and body.

Also Read: The secret to shredding weight

Due to this, it’s then really easy to see why it doesn’t take long before bad quality sleep is sending your testosterone production spiraling. Studies have discovered that even just 8 days of only 5.5 hours of sleep can create a 10-15% decrease in testosterone production. The participants’ testosterone levels suffered as they were not able to remain in a deep sleep long enough to reap the natural benefits.

Why is T production so important?

Well, now we know some more about the importance of sleep, let’s take a look into why it matters.

Testosterone is a vital sex hormone for many things, such as:

  • Burning fat – Testosterone helps our bodies to burn fat faster. When we don’t get the sleep we need, this inhibits the body’s ability to burn fat as the lower T levels have been associated with an increase in body fat.
  • Muscle building – We need testosterone to build strength and muscle. It plays a part in protein synthesis and boosts neurotransmitters, which also improve muscle tissue growth.
  • Maintains a healthy sex drive – Now, this is perhaps what testosterone is best known for, as it is directly linked to your libido. Men that suffer from low T may have a lower sex drive and maybe even erectile dysfunction.
  • Brain health – it’s a hormone not just for the body, but for the mind too. Many studies have revealed that a good testosterone level can help preserve brain tissue as we age. This has also been linked to better memory retention in older men.
  • Preventing injury – There has been research that may prove a connection between healthy testosterone levels and the body’s ability to prevent injury. A huge study of NBA players showed a massive increase in injury risk in those who experienced drops in their testosterone levels. These findings are exactly why players have prioritized sleep over other things. Now, these results are something that applies to all ages and body types. Testosterone is linked to increased red blood cell production and bone density, which is very helpful as we age.

Also Read: Do you have enough magnesium?

The bottom line

After reading all that, we hope you’ve found a good reason to get a good night’s sleep. For both men and women, not getting good quality sleep can lead to your testosterone going downhill in a matter of days. Now, we’re not sure about you, but we think the negative effects on your body and potentially in the bedroom aren’t worth it.

Ensuring you get at least seven hours of sleep each night will allow your body to work through the sleep cycle and get into a deeper sleep. If you’re suffering from low T, then starting with the simple step of getting more sleep seems like the logical way to kickstart your body. Falling asleep as soon as you can and entering REM sleep is vital to maintaining a healthy testosterone level.

We completely agree that low testosterone is a concern, but please don’t fall for all the TV ads that are selling a quick fix, that likely won’t even work. Instead, create the habit of getting better sleep and increase your testosterone production naturally and slow the inevitable drop to come from old age.

Boost your levels naturally with Testogen

If you’re looking for something that will provide complete support for all male health and wellness, then you need Testogen.

With our 100% safe and natural formula, you can expect to experience:

  • Revamped energy levels
  • Boosted performance
  • Heightened libido
  • Increased fat loss

Order yourself Testogen today and get ready to feel better than ever.

 

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Testosterone and Sex

Want to know what happens in a dry spell?

Are you and your partner in a bit of a sexual slump? Now, what we can tell you is to not worry and that you’re certainly not alone. Due to covid, we spent more time with our partners than ever, and this put a strain on many relationships. As life is more normal now, life is busy. Work commitments, friends, and family are some of the many things that get can in the way of you getting freaky in the bedroom, or anywhere really.

However, like that first falling domino, once a sexual slump starts, it can be difficult to come back from. Not only that, but it can also affect your health.

So, let’s get to it and discuss the issues that may arise for a lack of getting jiggy.

More likely to get colds and flu

Sadly, not having your weekly alone time with your partner means that you miss out on any immune-boosting benefits. Studies have revealed that those who had sex once or twice a week had a 30% boost in immunoglobulin A, in comparison to those who have sex rarely or do not have sex at all. Immunoglobulin A (IgA) is our first line of defense when trying to fight off viruses.

Additionally, if you’re feeling a bit under the weather and your partner doesn’t mind, having a session under the covers together can provide some relief from nasal congestion. There have been studies that have even suggested that sex acts like a painkiller.

The endorphins that are released during orgasm can block pain, even that of a migraine. So, if you’re not feeling so hot and suffering from a sinus headache, sex could be the cure. Now, we don’t know about worth, but it’s worth a try, right?

Your relationship may feel a little… strained

It can be that some couples simply don’t have sex and that works for them. However, not having sex can take its toll on your relationship security, closeness and happiness too.

No steamy sessions in a marriage may mean that your self-esteem takes a hit and causes you both to feel guilty. In addition, you may also experience a decrease in your levels of oxytocin and the other bonding hormones. You also then have the possible fear that one of you may look for other ways to scratch the itch when it comes to sexual needs, which can lead to some paranoia.

Also Read: What makes a good partner?

As we’ve said already, this is not to say that a sexless couple can’t be happy. Sex is just one form of intimacy for couples, and over time you learn each other’s love language and use this to bond. Even little things like handholding, kissing, and giving compliments are a way of feeling emotionally connected to your partner.

Increased anxiety

If you speak to your friends, you’ll likely discover the common theme that people like having sex to let off steam and relax.

Some studies have shown that those who abstain from sex can find it difficult to cope in stressful situations like public speaking. This is when it is compared to those who had sexual intercourse at least once every two weeks.

Further research revealed that during sex, our brains release feel-good chemicals such as endorphins and oxytocin, these are what allow us to feel more at ease. It’s actually these hormones that allow us to feel and help relieve feelings of anxiety. Additionally, orgasms and other sexual activity can help to relax your body and support overall health and wellbeing.

Higher risk of erectile problems

Well, we didn’t want to make it sound like you’re in a use-it-or-lose-it situation, but it kinda does seem like one. According to studies, men who aren’t getting down and dirty on a regular basis are twice as likely to experience erectile dysfunction. This is in comparison to those who are having sex once a week or more.

It’s sad that as the penis is a muscle, regular sex can help to preserve potency in the same way that physical exercise maintains strength.

Increased risk of prostate cancer

Guys, we’re sorry, but there’s more. If you’re going through a sexual slump, then you may also be missing out on prostate perks too. Yes, it may sound strange, but studies have shown that men who enjoyed sex regularly also enjoyed a 20% drop in the risk of prostate cancer.

Also Read: Here’s to longevity and good health

Research into this has found that frequent ejaculation may rid the body of cancer-causing substances and therefore, lower your risk.

Our conclusion

So, it’s clear that not having sex has the potential to interrupt life in many ways. From feelings of anxiety and worrying about your relationship to then having to concern yourself with erectile dysfunction and prostate cancer.

If you’re not having sex, but you want to be, then maybe it’s about time you sit down with your partner and have a conversation. It may be that they are suffering from insecurities or anxieties themselves, but haven’t been able to find the words to talk about it. To avoid further relationship strains and problems, it’s far better to get it out in the open and discuss it.

When just a couple of sessions tumbling around with your partner in the bedroom is all that is needed to live a happy and healthy life, then you’d better get to it.

Wanna jump right back in with your mojo intact?

It can be hard to come back from a dry spell, but we can tell you it’s going to be worth it.

If you feel like you’re going to need some support, we’ve got you covered with Testogen.

You won’t find anything else on the market like it. Our 100% safe and all-natural formula is designed to naturally boost your testosterone and reverse the symptoms of low T.

Get yours today and never look back!

Categories
Health & Fitness

The secret to shredding weight

We all know the feeling. Whether it’s a vacation, a day trip to the beach, or a celebration, you want to look and feel your best. Now, we’ve all been guilty of admiring the ridiculously ripped bodies of men such as Stallone and Schwarzenegger.

However, those types of physique have such a low life expectancy as they’re impossible to uphold. Not only that, but they have the help of CGI and Photoshop before we see them.

The thing is, these stars do look like this, but only for a matter of days, and they have done a lot of preparation and work to become that way. All the underwear models, movie stars, and bodybuilders have a go-to plan when it’s go time.

Well, there is no reason why you shouldn’t know what this is too. Let’s dive in and see what tips we’ve got for you to become your best self.

Get ready to charge

Before you go rushing to the gym for the first time, get yourself a journal and write out the workouts you plan to do. This way, you’ll avoid getting stuck on what to do. Your workouts shouldn’t be any longer than two hours, split by 60 minutes of strength training and 30-45 minutes of cardio.

Also Read: 3 foolproof tips to burn belly fat

Work on your meals

In order to succeed, a healthy diet is possibly the most vital factor to get right. We’d suggest eating every two to three hours, but don’t eat anything an hour before bed. There are a whole bunch of tips below on little things you can do to adjust your diet to shed those pounds:

  • Eat grilled chicken, turkey, and fish for protein
  • Keep away from processed lunch meats as they can be high in sodium
  • Cut out alcohol and foods high in sugar like candy and soda
  • For your carbohydrates, go for vegetables rather than bread, rice, and pasta

To allow for better digestion, leave carbs out of your last two meals and get plenty of protein. Some suggest cutting out carbs completely for a couple of days and just eating proteins and healthy fats such as avocados and nuts.

Drink water, then drink some more

Throughout your week, you’re going to want to drink between one and three liters of water a day. On the last day of your week, drink up to one liter and sip it rather than chugging the whole thing, this allows you to be bone dry. To make this more effective, you could also try including some of the below herbs the night before, as they act as a natural diuretic:

  • Dandelion root
  • Ginger
  • Parsley
  • Juniper

Stay in the zone

To determine your heart rate, simply subtract your age from 220, then if you’re a beginner multiply by 0.7 and for the more advanced 0.75.

Also Read: Is cardio or strength training best for fat loss?

Intense exercise boosts your metabolism, so when you’re between sets of weights, you could run on the treadmill for a minute or jump rope. Doing this will really get your heart going and have you burning more calories. To really challenge yourself and your heart rate, why not go to a spin or kickboxing class once a week?

Go for the big muscle groups

It’s not possible to target one muscle group in two or three weeks. This is why it is important to stick to exercises that will challenge larger areas like your chest, back, and legs.

Workouts and moves like the below are great examples of these:

  • Dumbbell burpees
  • Bench press
  • Machine low-row
  • Incline dumbbell press
  • Cable crossovers
  • Flat bench flys
  • Barbell back squat

That last-minute push

Well, the day has finally arrived, you’re all pumped and ready to go. Now it’s time for that last final push. Before competing, some bodybuilders tend to sip a little red wine as this dilates their veins and makes them more prominent. It is also common to do a quick workout to boost the blood flow and give you some last-minute definition.

Also Read: Want to quit sugar?

The bottom line

So, if you’re wanting to shed weight and tone up, you’ve now got some great advice on how to achieve that.

With a healthy, balanced diet and structured workout routine, you’ll be well on your way to achieving the body you’re wanting.

Wanna work harder at the gym?

If you’re eating well and have your gym strategy in place, but you feel that you could get more out of it, then you need Testogen.

With 100% natural and safe ingredients, Testogen is there to help boost your performance, muscle growth and fat loss.

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Categories
Fitness & Workouts

3 foolproof tips to burn belly fat

If you’ve been here before, then you’ll likely know how hard it is to get rid of that dreaded fat around your midsection. Carrying more weight around your belly can be harmful to your health, increasing your risk of developing health complications such as diabetes and heart disease, as well as liver issues. The key to losing belly fat is eating a healthy, balanced diet and exercising regularly.

Some tips to help you with healthy eating are:

  • Get more fruit and vegetables into your diet
  • Cut down on your salt intake (no more than 6g a day)
  • Do your best to have a filling breakfast each day
  • Drink lots of water
  • Cut back on saturated fat and sugar
  • Fill your meals with lean protein and high fiber foods

What sort of exercise should you be doing?

So, when it comes to choosing the right exercises, it’s important to include a mixture of cardio and strength training workouts. Cardio is important to get your heart going and to burn calories. However, strength training helps to build muscle and boost your metabolism.

Not only that but in some cases, strength training can actually burn more calories than cardio. To get the right balance, it would be ideal to do at least three strength training workouts in between your cardio activity.

Also Read: Do you have enough magnesium?

If you’re someone that is already doing their cardio and lifting weights, but the belly just won’t go away, you could be missing some exercise habits. To finally say goodbye to your unwanted belly, simply incorporate these foolproof tips into your life.

Track your progress

When it comes to your exercise routine and making sure you’re improving, there is no time like the present to start tracking your progress. Simply make a record of how much weight you’re lifting and how many reps you’re doing in your workouts.

Then, the next time you do the same workout, try to either execute more reps or lift a heavier weight. Doing this will have you building muscle and burning more fat, losing that belly fat in no time.

Also Read: Is cardio or strength training best for fat loss?

Not only is tracking your progress helpful for seeing how far you’ve come, but it can also be great for:

  • Motivating you to reach and surpass your goal
  • Allowing you to be more efficient with your workouts and times
  • Holding yourself accountable for your health and body goal
  • Makes it easier to see changes can be made if necessary

Exercise in all rep ranges

So you can maximize fat loss and get those gains, you’ll want to push your body to work hard through all rep ranges. In order to get in good chunks of exercise, many of us end up stuck in certain rep range zones. This is why it is then a smart idea to create a cycle of moves that allows you to perform some exercises at five or six reps and others at 10-12.

Don’t underestimate a daily walk

We know it may sound silly but walking is highly underrated. You may have smashed an hour’s exercise that morning, but if you’re then sat down for the rest of the day, you’re then sedentary. This is why it is recommended that we get 10,000 steps a day and this is promoted on all fitness apps and platforms. Not only does walking increase your daily activity, but also your non-exercise activity thermogenesis (NEAT) and this accounts for a large portion of your daily calorie burn.

Taking a daily brisk walk can help also to:

  • Boost muscle endurance
  • Strengthen your bones and muscles
  • Improve cardiovascular fitness
  • Reduces stress
  • Improves mood
  • Enhances sleep quality

As if the above benefits weren’t enough to convince you, getting your steps in each day can also help prevent and manage:

  • Heart disease
  • Strokes
  • High blood pressure
  • Type 2 diabetes
  • Cancer

Our conclusion

All of the tips we’ve given you have made slimming down sound really easy, but it is going to be hard work. Don’t let this put you off though, as it will be completely worth it, for your physical and mental health.

With the combination of a healthy diet and an organized workout routine, you’ll be the you that you wanna be soon enough.

Get to your goals with Testogen

You’ve got your diet sorted and your workout routine is pristine, but there is something missing.

Maybe, it’s Testogen?

Our 100% safe, natural and fast-acting formula is designed to improve your fitness and nutrition, as well as boost your mental wellbeing, all with no side effects.

What is not to love? Get yours today.

Categories
Diet and Testosterone

Want to quit sugar?

When you’re wanting to cut back on sugar, you’ll scroll through the internet and find so many different they are supposedly effective. There are experts and other people out there who will state that going cold turkey is the best way; which is counteracted by others who say cutting back on sugar requires doing so a little at a time.

So, which is better? Well, it’s completely dependent on the individual, you’ll know if you’re someone who can jump right into something or instead someone that can only cope with smaller steps. Either way, both approaches can be applied to getting that extra sugar out of your diet.

We refer to it as “extra sugar” because although sugar is seen as the devil at times, we can’t cut it out entirely. It is recommended that men limit their added sugars to around nine teaspoons each day, this is about 36 grams or 150 calories.

Consuming too much sugar can lead to a whole host of health and wellness issues and sadly, most people eat more than the daily recommended limit. If we work with your style, let’s take a look into the smart ways of cutting back on sugar.

For those going cold turkey

Clean out your cabinets

To ensure you can fully eliminate these foods from your diet, empty your cabinets of all the sugary, processed snacks. If they aren’t in your home, you can’t be tempted, making it much easier for you.

Also Read: How fast food affects the mind

Schedule in any “cheats”

We’re only human, at some point, you’re going to have more sweet things than planned or intended. If you decide that you are going to have a few treats a week, then there are some things you’ll need to plan in advance.

Firstly, you’ll want to plan when you’re going to have them and then what it is you’re going to have. Right, this next step is probably the most important… have the sweets out of the house. Go to a restaurant or cafe and order what it is you’d like, then there is no danger of seconds.

Replace your sugar rush

How do you plan to replace the things sugar has been giving you? If you’re someone that enjoys a bowl of ice cream whilst watching a movie in the evenings, then you’ll need to think of what else you can do to unwind.

Many people enjoy sugar as an afternoon rush, so perhaps something like tea or coffee would be a suitable replacement. To make this work, take a look over your day and think about where you reach for sugar most, and put some strategies in place to do things instead.

If you want to cut out sugar in stages

Go for low-sugar

Think about your diet as a whole and look at where the sugar is coming from. Doing this will make it easier to see where you can cut back. For example, if you notice that you’re eating a fair amount of sweetened yogurt, then perhaps switch to an unsweetened one and top it with fruit, etc.

There are still plenty of sweet things you can eat that aren’t full of sugar and there are more opportunities to trim than you’d think. Even what you think is a little thing can add up to a lot.

Try to get to a minimum

So, an example of this would be syrup on your pancakes; start by measuring out the portion you would usually have. Many people are shocked to find that they could be pouring around a ¼ cup of syrup on their breakfast, but it doesn’t seem like much when you’re free pouring it.

Instead of this, measure a tablespoon and pour this over your pancakes instead. If this seems too little, then maybe add another spoonful, it would still be only half of what you’d have before.

Beware of cutting corners

It wouldn’t be ideal to just cut out sugar completely, as we’ve already mentioned, you need to add something good in its place. When you think back to that syrup, perhaps substitute some of the syrup for a banana or some strawberries. You’ll get the sweetness without the sugar overload.

Also Read: Do you have enough magnesium?

It works the same way for all your meals, desserts, and snacks. You may be someone that enjoys a bar of chocolate, instead, try having dark chocolate and pairing it with some fruit or nuts. Cookies are another one too, have two cookies and a glass of milk instead of 6 cookies. Don’t eat less or starve yourself, swap for better.

However you decide to handle it

Whether you’re going the whole hog and emptying your kitchen cabinets or taking it slow by making some smart food swaps, you’ll all need to be doing this.

Watch what you drink

We all ignore calories and nutrition when it comes to drinks. It may come as a shock but there are loads of drinks that are packed with sugar. It’s not just the sodas and fruit juices either, the iced teas and frappe coffees are up there too.

Also Read: Health Boosting Meals for men

If you prefer your tea of coffee sweeter, buy it unsweetened and add your own sugar to it; you could also sprinkle a little cinnamon over your coffee to give it a little something. Another idea is to add a ton of ice to your coffee or iced tea, this will dilute the drink and slow you down.

Our conclusion

Of course, your aim is to get the sugar intake down, but don’t let it consume your life and stress about it. We’re all different and cope with change in different ways, so what works for you, may not be the case for someone else. But, that doesn’t matter, do what works for you.

Wanna feel great?

Feel better, every day, with Testogen!

Testogen naturally boosts testosterone and reverses symptoms of low T. Our 100% natural formula is designed to boost your energy, performance, and libido, so you can feel your best, whatever you’re doing.

Categories
Health & Fitness

Here’s to longevity and good health

When we hear people talking about longevity, we typically think that this refers to wanting to lie for a long time. In actual fact, it has nothing to do with growing old disgracefully. Longevity is about so much more than life span, it is more about health or “life extension”.

So, health extension is a combination of longevity, a body without any discomfort, and youthful energy. In simpler terms, you’d want a future where you don’t change very much and can do everything you do now (maybe with a few wrinkles).

However, it’s very difficult to measure health, especially in lab animals. They could be riddled with old age, but still, live for a long time. For instance, a mouse can’t tell you if it’s got a sore knee or if it’s having trouble in the junk department. This is why measuring life span is so much easier.

Thankfully, we share many biological pathways with animals, so studies on animal longevity correlate rather well with us humans.

Let’s find out some more about what these studies discovered and what can influence life span.

The five pillars of longevity

Diet

Well, there isn’t really much surprise here, but your diet does make a difference. Eating the right foods can lead to a longer, healthier life. There are a whole bunch of foods out there that are good for different parts of the body.

Also Read: Do you have enough magnesium?

A heart-healthy diet can help to control your weight as when we’re overweight, this is what leads to other health complications such as high blood pressure, diabetes, disease and even cancer. These types of diets include foods such as:

  • Whole grains
  • Low-fat dairy products
  • Fruit
  • Vegetables
  • Beans
  • Nuts
  • Fish
  • Skinless poultry

The likes of meat, fish and milk products are great for our brain, all protein-fuelled foods like legumes and lean meat for muscles and foods such as yogurt and low-fat cheese giving us the calcium to promote strong bones.

Genetics

What may seem odd is that how long our parents live or lived doesn’t play much of a role in determining our life span. Your genes have less than 10% input.

Calorie restriction

No, we aren’t saying that you’re going to have to diet for the rest of your life. However, eating less obviously leads to a reduced body mass. This then reduces metabolic rate which then leads to a drop in free radical damage. So, it’s likely this that results in a longer life span.

Exercise

We’re not able to fully determine how effective exercise is in extending life span, but it’s got to, right?

Getting our heart pumping and moving all those muscles can only do good.

Phytochemicals intake

There are many studies out there that have revealed certain carotenoids and polyphenols can lengthen life span and improve health. Phytochemicals containing the below are seen to be the most beneficial:

  • Pomegranate – is known to help mitochondria with a process called autophagy, this simply means it eliminates damaged parts of cells
  • Curcumin – has a whole host of great benefits from increased insulin sensitivity, improved cardiovascular health, boosted sexual function, and decreased joint pain
  • Rosmarnic acid – this is a polyphenol found in rosemary. It is said to have powerful antioxidant and anti-inflammatory properties

Also Read: How fast food affects the mind

The bottom line

So, we’ve now learned that our genes don’t have as much of an impact and that what we eat matters, although, this is not a shock.

If we want to live a long, healthy life, we need to eat well and move regularly. However, there are supplements we can also take that may help to increase our life span, so we can enjoy living even longer.

Looking to get your drive back?

If you want to feel great again but feel like you need a little support, then try Testogen?

Our 100% safe and natural formula is complete testosterone support for all-male health and wellness. It looks to boost your energy levels, performance, and libido, meaning you can be your best in whatever you’re doing.