Category: Diet and Testosterone

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.

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.

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.

Aside from adding inches to your waist, many of us don’t quite realize the effects that fast food can have on us.

As well as making you feel sluggish, bloated and eventually, overweight, fast food can actually have a huge impact on your mood and mind.

It’s time to put down that pizza!

We take a closer look…

You can become more impatient

According to Canadian researchers, simply thinking about fast food can make you feel impatient. The process of buying and eating fast food has led us down a path of doing everything at high speed.

You may be tempted to spend more $$

Since we associate fast food with speed and instant gratification, this has a knock-on effect even long after we’ve left the restaurant.

Much like the point above, we want our food quick and satisfactory, which means we can be tempted into splurging money just as quickly on impulse.

Also Read: Seven tips to boost your energy levels

According to research, even seeing fast food logos or recalling a recent visit to a fast-food chain can shift us into a mental state of impatience.

You may be more susceptible to depression

According to a Spanish study, those who eat a lot of fast food are 51% more likely to be depressed. Why? Well, according to research so far, the higher intake of fast food may cause poor health overall, leading to depression.

Alongside this, depression may also increase our intake of fast, processed foods… “Comfort food”, right?

You eat too much and too fast

It’s not necessarily fast food that makes you eat quicker, but the atmosphere in general. Fast food restaurants are designed with speed in mind – and research has shown that the faster you eat, the more calories you consume.

Bright colors such as yellow and red also stimulate the mind. Loud lighting and loud music can also make you race to eat your food.

Also Read: Sneaky things that make you gain weight

In fact, when Cornell researchers renovated Hardee’s restaurant eating experience with elements such as soft lighting and jazz ballads, people ate almost 200 calories less and said they enjoyed the food more than those who ate in their usual setting.

Your brain gets hooked on sugar

People think that fast food is high in calories and fat, but most of us also don’t realize how high sugar content can be. In fact, it is often foods that look “healthy” that contain the most sugar. For example, a Wendy’s Apple Pecan Chicken Salad contains 40 grams of sugar; a McDonald’s Fruit & Yogurt Parfait has 22 grams. (Public health organizations recommend consuming no more than 24 grams of added sugar per day.)

New research shows that high sugar intake can lead to many health problems, from heart disease to diabetes to obesity. Brain scans also show how addictive sugar can be: the more you eat, the more you crave it.

You can feel anxious

In addition to depression, excessive fast food consumption is associated with symptoms of anxiety. Pure carbohydrates in many fast food items can cause blood sugar fluctuations. Extremely low blood sugar can cause panic attacks, insomnia and other symptoms of anxiety. In addition, a lack of omega-3 fatty acids in fried foods can cause your brain to mimic the symptoms of anxiety.

You can feel hyperactive

Eat a large amount of fast food and junk food of any sort can make you feel jittery. This is because of the artificial colors and preservatives, particularly sodium benzoate. This jittery feeling is what we more commonly know as a ‘sugar rush’. However, ironically it is less associated with the sugar and more to do with the sodium benzoate. This can be found in products such as fruit juice, diet soda and condiments.

Risk of dementia can increase

Consuming high amounts of fatty fast foods means you could increase the amount of insulin your pancreas produces. Whilst you’ll likely already understand that this is linked to us increasing our risk of getting type 2 diabetes, you may not know that this may also be linked to dementia.

Also Read: Using caffeine as an energy booster? This may change your mind

If your brain develops a resistance to insulin, its ability to create and store memories could be compromised, increasing the risk of dementia. There are researchers out there who state that Alzheimer’s is ‘diabetes of the brain’.

Your mood can fluctuate from bad to worse

Whilst it may be so easy to grab some greasy, fatty food when you’re not feeling your best, research has shown that this can actually be counter-productive. Researchers from Penn State looked into how eating habits can affect mood. Even though there was no reported difference in those in a positive mood, those who felt down stated they actually felt worse after eating an unhealthy meal. Sadly this might indicate that ‘comfort food’ may not be as comforting after all.

Ready to look after your health and wellbeing?

Testogen utilizes 100% natural ingredients to improve your energy, performance, muscle growth, libido and fat loss.

We take great pride in being a complete testosterone support for male health and wellness, helping you to feel your best!

So, put down that fast food, hit the gym and get yourself into a routine you love.

As men, we’re always looking for new ways to look after ourselves. Whether it’s a lunch-time workout or trying to cut back on the amount of time we slump on the couch.

But we all know that feeling our best goes beyond the actions we take to exercise, but also the fuel we put in our tanks too.

This is why, today, I want to share with you my absolute favourite recipes, with each delivering a kick ass boost. Whether it’s boosting your testosterone, your energy levels, or your libido.

Plus of course, I wanna pay some attention to my fave muscle boosting recipes, and those to kickstart fat burning – perfect for when you’re going through a cut!

Let’s dive in.

Recipes for every goal

It doesn’t matter what your goal is, we’ve got tasty recipes to help you smash it.

Below I’ll be covering:

• Testosterone boosting recipes
• Energy-boosting dishes
• Foods to boost your libido
• Muscle boosting food
• Fat burning recipes

Testosterone boosting recipes

Testosterone plays an incredibly important role in our lives, from the very moment that puberty kicks in. It affects our voice, muscle mass, hair growth, libido and so much more.

As men, noticing a drop in testosterone levels can feel like a huge shock. You might experience erectile dysfunction (ED), struggle with changing moods and find it difficult to build muscle or cut fat. Here’s how to beat it with our testosterone boosting recipes.

Breakfast egg muffins

Serves: 3

Ingredients:

1 tbsp olive oil

1 medium onion

1 green pepper

12 eggs

¼ tsp black pepper

¼ tsp salt

Bunch of spinach leaves

Here’s how to make it:

1. Preheat oven to 350 F (175 C).
2. Sauté onions in olive oil over a medium-high heat for 2-3 minutes. Add peppers, spinach leaves and continue cooking for another 2-3 minutes.
3. While peppers are cooking, whisk eggs in a large bowl.
4. Once peppers/onions are cooked, remove from heat and let cool for a few minutes. Mix in the egg mixture and stir well, sprinkling in the salt and pepper.
5. Coat a large muffin pan with olive oil spray or coconut oil spray. Using a 1/4 cup (60mL) measuring cup, fill each muffin cup.
6. Place in the oven for 10-15 minutes. Remove them once the tops get high, fluffy, and golden brown. Pop them out with a butter knife or thin spatula and let them cool.

Tuna bagel

Serves: 1

Ingredients:

1 bagel

2 non-fat cheese slices

1.8oz tuna chunks

Cucumber slices (optional)

Onion slices (optional)

Avocado slices (optional)

Here’s how to make it:

1. Toast the bagel in toaster.
2. Add the non-fat cheese slices and tuna.
3. Optional – add cucumber, onion and avocado slices.

Bacon and egg rice cakes

Serves: 1

Ingredients:

2 slices turkey bacon

2 large eggs

½ small avocado

2 white cheddar rice cakes

Here’s how to make it:

1. Fry 2 slices of turkey bacon in a frying pan, set aside.
2. Spray a frying pan with nonstick cooking spray and fry 2 eggs to your desired liking.
3. Mash 25g of avocado on top of each rice cake, top with turkey bacon and egg, season with salt and pepper.
4. To reduce fat content, 2 egg whites can be substituted.

Energy boosting recipes

Beet, pineapple, avocado and OJ smoothie

Serves: 1

Ingredients:

½ avocado

½ cup pineapple

½ cup orange juice pulped

½ cup beets

Sprinkle of chia seeds

Here’s how to make it:

1. Put all ingredients into a blender & blend on high for 1 minute.
2. Add a splash of milk or water to thin it out if needed as desired.

Mango chicken rice bowl

Serves: 1

Ingredients:

4oz chicken breast

4.5oz jasmine ready rice

1 cup zucchini, chopped

½ cup edamame, shelled

1.5 cup red peppers, chopped

½ Tbsp coconut oil

½ cup mango chicken cooking sauce

Also Read: What the Fork?! Foods That Might Kill Your T-Levels

Here’s how to make it:

1. Bake chicken breast in the oven until fully cooked.
2. Chop chicken into pieces.
3. Cook rice as per package directions.
4. In a fry pan, saute zucchini, peppers and edamame in coconut oil. When veggies are cooked, add in mango chicken sauce and cook until heated.
5. In a bowl, add chicken breast and rice, top with veggie mixture and enjoy.

Spinach and cheese omelette

Serves 1:

Ingredients:

5 egg whites

1 egg

1 cup spinach

½ cup mushroom

⅓ onion

1.5oz cheddar cheese

Olive oil spray

Salt and pepper

Here’s how to make it:

1. Stir-fry the chopped onions and mushrooms in a skillet coated with olive oil cooking spray on medium-high heat for 5 minutes, or until things begin to brown.
2. Add the spinach and stir for about 30 seconds, just until the spinach becomes dark green and condensed. In a new pan, lightly spray the pan with oil & add the beaten eggs.
3. Wait a couple of minutes until you see bubbles starting to form around the edges of the eggs, then lift a portion of the eggs with a spatula, allowing the runny eggs on top to flow beneath the part that you lifted with the spatula.
4. Do this in three or four places around the perimeter of the omelette. After another minute, flip the omelette.
5. Add the slice of cheese to the top, still exposed in the skillet, and then add the sautéed mixture of turkey and vegetables onto one half of the omelette. Fold the omelette over to cover the contents, then slide it onto a plate. Season with salt & pepper.

Libido boosting recipes

Oreo protein smoothie

Serves: 1

Ingredients:

1 scoop chocolate protein powder

2 Oreo cookies

1 cup unsweetened vanilla almond milk

½ small banana

1 tsp vanilla extract

Here’s how to make it:

1. Throw all ingredients in a blender with 1 cup ice and blend on high for 1 minute.
2. Quick and easy. Enjoy.

Grilled buffalo chicken and saskatoon sandwich

Serves: 1

Ingredients:

2 thin slices sourdough bread

3.5oz buffalo chicken (pre cooked)

1 slice marble cheese

2 Tbsp jam

1 tomato

2 tsp butter

Fresh lettuce

Sliced onion

Also Read: Could the Mediterranean diet improve your T-Levels?

Here’s how to make it:

1. Lightly butter the outsides of the bread (to cook) and put jam on the inside of each slice.
2. On 1 slice of bread put the chicken on jam and top with cheese.
3. Put the second piece of bread on top and grill in frying pan butter side down until bread is golden brown. Flip and grill on the other side.
4. Add lettuce, onions and tomato.

Sourdough and smashed avocado

Serves: 1

Ingredients:

2 thin slices sourdough bread

2 eggs

1 small avocado

1 tsp salt and pepper

Here’s how to make it:

1. Smash the avocado with the salt and pepper.
2. Toast the sourdough bread and top with the smashed avocado
3. In a frying pan with a small amount of water, poach the eggs and add on top of the toast.

Muscle boosting recipes

Protein pancakes

Serves: 1

Ingredients:

1 scoop vanilla protein powder

1 large banana

⅛ tsp cinnamon

¼ tsp baking powder

¼ tsp salt

2 large eggs

Sugar-free syrup (optional)

½ cup berries (optional)

0.75oz chocolate chips (optional)

Here’s how to make it:

1. Separate the egg whites from the egg yolks into 2 separate bowls and beat the egg whites for 3 minutes.
2. Add the other ingredients (banana, protein powder, baking powder, cinnamon) and whisk until smooth.
3. Add to the egg yolk mixture and beat until smooth.
4. Pour onto the skillet and cook for 1-2 minutes.
5. As soon as you see some bubbles it’s time to flip.
6. Add toppings of your choice.

Roasted red pepper salmon salad on toast

Serves: 1

Ingredients:

1 can skinless, boneless pink salmon (or sliced smoked salmon)

15ml half fat mayo

2 Tbsp roasted red pepper cashew dip

1 large slice sourdough bread, halved

Sesame seeds

Here’s how to make it:

1. Toast bread to your liking.
2. Drain canned salmon (or sliced smoked salmon) and add to the bowl.
3. Mix mayo and red pepper cashew dip and any seasoning you’d like together in the bowl. 4. Spread the mixture on toast, sprinkle with sesame seeds and enjoy.

Vegan fajitas

Serves: 2

Ingredients:

2 Tbsp extra virgin olive oil

4 small unsalted corn tortillas

1 cup summer squash, sliced

1 small zucchini, sliced

1 medium green pepper, sliced

½ cup raw sweet corn

½ cup unsalted black beans, boiled

1 tsp distilled vinegar

½ tsp dried oregano

½ tsp chili powder

Here’s how to make it:

1. In a large bowl combine 1 Tbsp olive oil, vinegar, chili powder, and oregano. Add peppers, zucchini, and squash and marinate in the refrigerator for 30 mins.
2. Heat 1 Tbsp of olive oil over medium heat, drain vegetables, and saute until tender (10-15 min)
3. Stir in beans and corn, increase heat to high and cook for 3-5 minutes. Serve in warm corn tortillas.

Fat burning recipes

Vegan spiced chickpea wrap

Serves: 4

Ingredients:

4 tortillas

1 Tbsp extra virgin olive oil

3 cups garbanzo beans (chickpeas)

2 Tbsp lemon juice 1 tsp maple syrup 1 tsp soy sauce 2 tsp paprika 2 tsp cumin 1 tsp garlic powder ½ tsp cayenne pepper

Here’s how to make it:

1. Heat oil in a large skillet over medium heat, add chickpeas and fry them until they start turning golden and pop around, this will take 3-5 minutes.
2. In a small glass, mix together the lemon juice, syrup and soy sauce. When the chickpeas are cooked, pour the lemon juice mixture over them and stir.
3. Let the sauce evaporate for 30 seconds and then add the spices. Stir and cook for another 30 seconds and turn off the heat.
4. Add sauce to tortillas, wrap and enjoy.

Fat burning smoothie

Serves: 1

Ingredients:

1 cup baby spinach

2 Tbsp fresh mint leaves

1 stalk celery, chopped

½ cup brewed green tea, cooled

½ large grapefruit, peeled & seeded

1 cup pineapple chunks, frozen

¼ large avocado

Dash ground cayenne pepper, optional

Also Read: Does Fenugreek Increase Testosterone – Myth or Fact?

Here’s how to make it:

1. Place spinach, mint, celery, and green tea into a blender.
2. Puree until smooth.
3. Add remaining ingredients.
4. Blend again. Best served chilled.

Salmon avocado salad

Serves: 1

Ingredients:

4oz wild salmon, raw

1½ cups green leaf lettuce

6 cherry tomatoes, halved

½ avocado, diced ½

Tbsp extra virgin olive oil

1 Tbsp white wine vinegar

2 tsp cilantro

Here’s how to make it:

1. Preheat the oven, place salmon on a broiler pan, season with salt and pepper.
2. Broil for 10-15min (depending on the thickness of salmon) until fish flakes with a fork.
3. Cut lettuce into bite-sized pieces and place in a large bowl, add tomatoes, and avocado. 4. Drizzle oil and vinegar over salad and toss.
4. Sprinkle it with cilantro and top with salmon.

Ready to get cooking?

With these recipes, you’ll be well on your way to boosting your testosterone levels, energy, muscle building AND fat burning.

Here at Testogen, we’re all about finding natural ways to boost your T levels, and you can’t go wrong with these tasty recipes!

Paired perfectly with Testogen, for complete testosterone support, you can experience improved energy, performance, muscle growth, libido and fat loss.

A new study has revealed that eating a Mediterranean diet could help to improve erectile dysfunction (ED). Men with high blood pressure are twice as likely to suffer from ED than those with normal blood pressure levels.

So, to determine whether treating blood pressure through a diet change would also help ED, experts from the University of Athens, Greece, put 250 middle-aged men on a Mediterranean diet and monitored their symptoms.

What is ED?

Erectile dysfunction is when a man cannot get or maintain an erection. Affecting men of all ages, but it’s more common in those over 40. Typically, struggling to stay erect isn’t anything to worry about and could be down to tiredness, stress, alcohol, or anxiety.

However, if it’s a continuing issue, then it could be the sign of an underlying medical condition, such as high blood pressure or cholesterol, hormonal challenges, or side effects of medication.

Also Read: What the Fork?! Foods That Might Kill Your T-Levels

In addition, lifestyle factors such as obesity, smoking, drinking too much alcohol, and stress can contribute to ED.

What’s the Mediterranean diet?

The Med diet is based on consuming more fresh fruit and veg, fatty fish, seeds and nuts, and less sugary drinks and processed food.

What can you eat?

• Fruits
• Vegetables
• Legumes
• Nuts
• Seeds
• Whole grains
• Meat and fish
• Monounsaturated fats, such as olive oil

What should you avoid?

• Saturated fats, like butter
• Red meat
• Processed foods, like juice and white bread
• Soda
• Sugar

Top tips for getting started on the Mediterranean diet:

• Eat more fish
• Eat fruit & veg with every meal
• Ditch sunflower oil or butter for extra virgin olive oil
• Snack on nuts
• Eat fruit for dessert

How can the Mediterranean diet help ED?

The researchers discovered that men who followed the Mediterranean closely had better blood flow, higher testosterone levels and better erectile performance. Previous research has already shown that increased physical activity and fitness could improve survival rates in men with high blood pressure; this research by the University of Athens has shown that in combination with the Mediterranean diet, blood pressure could be lowered and prevent heart attacks in at-risk men.

Also Read: The truth about alcohol: Is it harming your progress?

The Mediterranean diet emphasizes fruit, vegetables, whole grains, olive oil, modest consumption of dairy products and limiting red meat. The researchers looked for evidence on whether dietary habits were linked with fitness, testosterone levels, blood flow, arterial stiffness, and erectile performance.

Across the 250 participants, the average age was 56, and all participants had high blood pressure and erectile dysfunction. Their exercise capacity was assessed with a treadmill test, and their testosterone was measured via blood samples taken before 9 am every day.

Questionnaires assessed how closely the participants followed the Mediterranean diet, and then participants were scored 0-55, with higher values showing greater dedication to the diet. And then, the severity of erectile dysfunction was assessed using the Sexual Health Inventory for Men (SHIM), which uses five questions about their erectile ability to allocate a score of 0 to 25.

The higher values correlate to better erectile performance. The study revealed that men with a higher Mediterranean diet score of above 29, also had higher coronary flow reserve. As well as higher levels of testosterone, better erectile performance (SHIM score above 14), and lower arterial stiffness.

Also Read: How stress can affect your body and testosterone levels

When the relationships were analyzed according to fitness, the researchers found that patients with greater physical fitness had higher coronary flow reserve, testosterone, Mediterranean diet score (above 25), SHIM score (above 12), and lower arterial stiffness.

So, can the Mediterranean diet help boost testosterone levels?

It’s looking like a yes! The author of the study, Dr Athanasios Angelis, University of Athens, Greece, states:

‘In our study, consuming a Mediterranean diet was linked with better exercise capacity, healthier arteries and blood flow, higher testosterone levels, and better erectile performance. 

While we did not examine mechanisms, it seems plausible that this dietary pattern may improve fitness and erectile performance by enhancing function of the blood vessels and limiting the fall in testosterone that occurs in midlife.’

Symptoms of low testosterone

Concerned that your t-levels might be lower than they should be? Here are some of the symptoms of low testosterone:

• Low sex drive
• Erectile dysfunction
• Decreased sense of wellbeing
• Depressed mood
• Difficulties with concentration and memory
• Fatigue
• Moodiness and irritability
• Loss of muscular strength

Why not give the Mediterranean diet a try and see if it makes a difference to your T levels? Or, if you’re looking for a guaranteed way to boost your testosterone levels and get your energy back, why not fight the fatigue with Testogen?

Our 100% natural and fuss-free formula will boost your T naturally and reverse the symptoms of low testosterone.

Keeping on top of your testosterone levels is key to living a healthy, happy lifestyle. But as well as following a healthy diet and getting regular exercise to support your T levels, did you know that you could actually be eating foods that might kill off T?

Scary, huh? Some foods have been shown to potentially lower your testosterone levels. Especially when eaten excessively. But don’t worry, we’re going to dive into it a little more.

The importance of testosterone

After reading even one or two of our articles, you will have learned just how important your testosterone levels are! From mood, to energy, muscle growth and libido, your T levels play a huge role in your body.

But without realising, certain foods could be crushing your testosterone levels. Let’s take a look at what to avoid.

While both men and women produce testosterone, women produce T at much lower amounts than us. It’s testosterone, however, which gives us those manly features:

• Bigger muscle mass
• More body hair
• Stronger bones
• Super sex drive

What foods might be killing your T levels?

Testosterone is a crucial part of being a man! Without it, you’d certainly feel a hell of a lot different, and not in a good way!

So what’s the big deal with food and testosterone? Well, your diet is a huge factor in your general health, which in turn can damage your T. But what should you be avoiding?

Soy and soy-based foods

If you prefer a plant-based diet and eat meat substitutes, you’re probably pretty familiar with soy in foods like tofu, edamame and soy protein. Similarly structured to the hormone estrogen, soy has the potential to knock your hormones off track.

Also Read: Bulked-up ingredients to boost your t-levels

During one study in 2013, men drinking 20 grams of soy protein isolate for 14 days were shown to have lower testosterone levels compared to those drinking whey protein or a placebo. But I wouldn’t work on this theory alone, as a similar study in 2018 showed a soy protein supplement had no effect on T levels.

While the research feels a little muddled, with plenty of space for further investigation, it could be wise to minimize your soy intake.

Alcohol

We all know drinking too much alcohol is bad for us, right? While the odd beer certainly won’t have a huge impact on your health, if you’re a fan of a few too many too often, it could be affecting your testosterone levels.

One study showed that men who drink heavily have normal to low T levels. This is a result of alcohol’s ability to hinder enzymes that help form testosterone.

Drinking heavily before sex could lead to erectile dysfunction (ED) and while this may be a one-off occurrence for many men, long term drinking could affect your T levels – resulting in ED.

Processed foods/Baked goods (sorry)

Eating a lot of junk food can be bad for your heart, general health and your testosterone levels. While a small amount of trans fat is naturally found in things like meat and dairy products, it can also get into your diet via processed/junk foods.

Also Read: Does masturbation decrease testosterone levels?

In 2018, the Food and Drug Administration chose to ban artificial trans fats from being added to foods, however, food brands are still allowed to list foods with less than 0.5 grams of trans fat per serving as containing 0 grams.

Significant amounts of trans fats may increase your risk of type 2 diabetes and cardiovascular disease, while lowering your precious testosterone levels. One 2017 study revealed that a study of Spanish men consuming trans fatty acids had lower total T levels.

Flaxseed

Now, this one surprised me too! A common health go-to ingredient, flaxseed is popular with those opting for a healthy diet. But unfortunately, much like soy, flaxseed can have similar effects.

While flaxseed contains essential fats, a decent dose of protein and is high in fiber, it can also ramp up your estrogen levels… The total opposite of what we’re trying to achieve here!

Replace flaxseed with a seed that you know is safe like chia, hemp, or sesame.

Vegetable oil

Many common vegetable oils, including rapeseed, soybean, corn and cottonseed oils, are full of polyunsaturated fatty acids.

These fatty acids are often classified as a healthy source of dietary fats, but they can also lower testosterone levels, as several studies suggest.

One study revealed that men regularly consuming polyunsaturated fats was associated with significantly lower testosterone levels.

However, there is room for further research.

Some nuts

Nuts are a good source of many important nutrients, including fiber, heart-friendly fats, and minerals such as folic acid, selenium, and magnesium.

However, some studies suggest that some types of nuts may lower testosterone levels.

Also Read: The Ultimate Guide to Six Pack Abs

Many nuts are generally high in polyunsaturated fatty acids, which have been associated with lower testosterone levels in some studies.

Licorice root

Licorice root is a common ingredient used to sweeten sweets and drinks.

It is also a popular natural holistic medicine and is often used to treat everything from chronic pain to a persistent cough. In recent years, several studies have found that licorice can also affect hormone levels, which can lead to a decrease in testosterone over time.

So, what should you be eating?

Cutting back on the above foods could help to level out your testosterone levels. But what can you eat to give your T a super boost? Try these foods on for size…

• Egg yolks
• Salmon, tuna and sardines
• Oysters
• Beans and legumes
• Beef

Are there other ways to boost testosterone levels naturally?

Of course, there are!

• Get regular exercise
• Get plenty of rest
• Eat a balanced, healthy diet packed with whole foods
• Pay attention to portion sizes to avoid over eating

Anything else?

Looking for a natural way to boost your T levels? You’ve come to the right place!

Testogen can safely and naturally increase your testosterone, with just 4 daily capsules. Reverse the signs of low testosterone with Testogen’s 100% natural ingredients, and experience more energy, heightened libido and enhanced muscle growth.

Whether it’s a few beers after work with the guys, or a family celebration, alcohol often finds its way into our lives. Of course, consumed sporadically, alcohol isn’t going to have a huge impact on your life.

After all, we’re allowed to have fun! But regular drinking and over-consuming booze can have a negative impact on your testosterone levels.

I’m here to tell all in the video below! But if you happen to be sneakily reading this at work, no problem, as I also give the lowdown a little further down.

Alcohol and testosterone levels

Looking after your overall health is important to support healthy testosterone production. As the primary male sex hormone, testosterone is crucial for building muscle mass. The more free T you have, the easier (and faster) it is to build muscle.

Drinking too much alcohol can have both a short and long term impact on your body’s hormones, including your testosterone. In order to produce testosterone, three primary glands need to work together. Alcohol, unfortunately, can have a negative impact on your T production, by interfering with these glands.

Can alcohol have long-term effects on testosterone?

We’ve all heard of ‘whiskey dick’, right? After a few too many beers, it can be hard to get (and maintain) an erection. While this may be the short term effect of drinking too much alcohol – as well as a horrid hangover – excessive drinking can have long term effects.

Also Read: Does beer get in the way of building muscle?

While of course, the odd beer won’t do you any harm, studies have shown that acute alcohol misuse can lead to long-term testicular damage. Therefore, when your T levels take the brunt, alcohol and bodybuilding most certainly won’t prove successful – since testosterone is crucial for muscle growth.

Drinking alcohol and losing weight

It’s not called a ‘beer belly’ for no reason… Yep, alcohol is a common factor in weight gain. This means, naturally, it can impact your goal of losing weight too.

Alcohol also contains more calories than you may think, interfering with your weight loss efforts. While cutting down on alcohol or not drinking at all will not necessarily produce weight loss immediately, it can be a good first step.

The effects of alcohol on recovery time

If you’re hitting the gym or consistently doing home workouts, consuming too much alcohol could be holding back your progress.

Not only does alcohol have the power to reduce your testosterone levels, but it can also increase your estrogen levels, as well as cortisol – the stress hormone.

Also Read: Bulked-up ingredients to boost your t-levels

Men with too much estrogen may develop gynecomastia, a condition that leads to larger breasts. It’s also pretty common to suffer from erectile dysfunction (ED) if your estrogen levels are higher than they should be.

Furthermore, the increase of cortisol – the stress hormone – can also negatively impact your testosterone levels and protein synthesis. This means that going hard in the gym is kinda wasted, eurgh. Let’s say you like to drink every weekend, if you’re working out during the week, your weekend is the time for your body to rest. This means that when you’re drinking, your recovery rate is hard to achieve, making it even harder to work out when your next gym session comes around.

Alcohol and building muscle

After a sweaty session at the gym, you might feel as though you fancy a few beers. But if a ‘few’ turns into beer overload, you could be suppressing protein synthesis.

Also Read: Alcohol and Testosterone: The Facts

Research has shown that heavy drinking impairs recovery times and muscle growth, deeming your workout efforts totally wasted. This is why moderation is key.

What about if you drink daily?

The time it takes for alcohol to get out of your system, the longer (and harder) your body is going to have to work in order to recover post-workout. So, what can you do?

Try to cut back on drinking regularly. If you do fancy a drink, reward yourself with a drink or two at occasions or milestones, try to avoid it from becoming a daily occurrence.

So, what should you do?

Cut back on alcohol consumption. While the odd beer won’t throw your muscle gains out the window entirely, if you are drinking a little too much your body will struggle to recover.

Not only that, but if you’re aiming to build muscle, it’s going to be pretty damn hard when your body is busy processing alcohol. Instead, try out some alcohol-free alternatives, and switch out booze for healthy substitutes. Not every scenario needs alcohol to make it fun, after all.

A well-rounded approach to healthy living is key here. Not only for your performance in the gym, but also in the bedroom.

If you’re trying to build muscle, lose weight and enhance your stamina, why not try Testogen alongside a healthy lifestyle? With just four capsules a day, you can safely and naturally increase your testosterone levels, for improved energy, performance, muscle growth, libido and fat loss.

Testosterone is everything to a man. But it isn’t just about the ability to build rock-hard muscle. Your T levels also play a huge role in your overall makeup, including your bone strength, heart, memory, sex drive and even the size of your junk.

Put simply, paying attention to your testosterone levels is pretty damn important. As we get older, our testosterone levels naturally decline – but I’m not talking about a huge drop overnight, don’t worry. This gradual decline may affect you more than you think, including sexual function – but a little more on that later.

But instead of reaching for risky pills, there is another way to give your T levels a boost: Food.

Yep! As well as supporting your general health, the food you eat can also affect your testosterone levels. If you feel as though your testosterone is flagging, it’s time to invest your attention into a better you, and it all starts with what you eat. But first, why is testosterone so important anyway?

Why is testosterone so important?

As the main male sex hormone, testosterone plays a number of roles within the body. There’s no denying it, it’s what makes us men. From the many changes we experience during puberty, to muscle growth and libido, your T is responsible for more than you think.

Also Read: 12 foods every man should have in his fridge

At around the age of 30, our T levels start to naturally decrease. This isn’t an overnight occurrence, however, with many not noticing this gradual decline for some time.

So what happens when you have low testosterone?

Well, we all experience things differently of course, but there are some symptoms of low testosterone to look out for, including:

• Low sex drive
• Erectile dysfunction (ED)
• Low mood
• Loss of muscle mass
• Mood swings
• Fatigue
• Difficulties concentrating
• Hair loss
• Increased body fat

Does more testosterone equal more muscle?

Well, kinda. It’s more about the potential for muscle growth. Increasing your testosterone levels offers the potential to grow more muscle – but it won’t make it spring up overnight.

Typically, a lot of men have the thought that hench bodybuilders simply have more testosterone, which is somewhat true… As it supports their muscle growth. You can ramp up your testosterone as much as you like, but this wouldn’t create muscle on its own. Plus, you’d be facing some pretty scary side effects.

The long term use of supplements and anabolic steroids (usually taken by bodybuilders and athletes) does have its downsides as well. For starters, using synthetic forms of testosterone will slow down your natural production, since your body registers that there’s more than enough T in your body to do as it should.

If you were to continue with steroids for a long time, you could be facing some permanent side effects too. Scary, huh?

How do I know if I have low testosterone?

As we talked about above, there are a variety of symptoms that may flag up that you have low testosterone. For some, it could be a condition called hypogonadism, this occurs when the testes produce an unusually low amount of testosterone – or they dry up entirely.

Some of the most noticeable symptoms of hypogonadism include a lack of libido, erectile dysfunction (ED), feeling fatigued, anxiety, depression and even a decline in cognitive function.

If you are concerned about your testosterone levels, there are some natural things you can do it increase them. To check for hypogonadism, visit your doctor for a blood test and general check-up.

Boost your testosterone with Testogen

Testogen boosts your testosterone naturally and reverses the symptoms of low T. So you can feel better, every day. Right now if you order two bottles of Testogen you get a third absolutely free!

So, how can you boost your T naturally?

If you’re struggling with low testosterone, there’s no doubt about it – you want to reverse these symptoms pretty quickly.

Before opting for drastic measures and sketchy drugs, try these three tips:

1. Rest well – Sleep is crucial for testosterone production. If you’re feeling anxious or run down, the stress hormone (Cortisol) can block T production.
2. Hit the gym – There are plenty of exercises you can do to naturally boost your testosterone, including HIIT workouts.
3. Pay attention to your diet – Now, this is where things get really important! Don’t worry, I totally get it can be a bit of a minefield, so I’ll be sharing the best T-boosting foods below.

The best bulked-up ingredients to boost your T levels

Grapes

If you’re looking for a quick snack on the go, grapes are a great food for giving your sperm a kick up the butt. Believe it or not, it’s actually the skin that’s the most important here, since it contains resveratrol.

Researchers have found that the equivalent of 500mg – around 5 to 10g of grape skins – is enough to increase testosterone levels and boost epididymal motility.

Pomegranate

Struggling with impotence? You might want to get some pomegranate in your diet. Rich in antioxidants, research has shown that 47% of impotent men consuming a glass of pomegranate juice daily reported improvements in their condition.

Also Read: Does masturbation decrease testosterone levels?

Get gluggin’ that juice, guys.

Tuna

While tuna may not be to everyone’s taste, its rich vitamin D content can boost your T levels by a whopping 90%, according to studies. With the power to slash the libido-killing chemical SHBG, a can of tuna also contains 100% of your RDA.

Eggs

Did you know that the egg yolk’s cholesterol is the precursor for testosterone? So if you’re looking for a way to give your testosterone levels a boost, it’s time to go sunny side up each morning!

Milk

If you’re carrying a little extra weight, cutting through fat by giving your T a boost has just gotten easier! Yep – Milk. Its amino acids boost the production of anabolic hormones, which in turn build muscle and help cut through fat.

Venison

If you’re a keen meat-eater, it’s time to get a protein boost! Venison is a good middle-ground for boosting T activating hormones. Other meats can help, too, as long as they aren’t overly rich in saturated fats.

Cabbage

Your Mom told you to eat your veggies for a reason…

Cabbage is actually packed with an important chemical called indole-3-carbinol, which helps to flush out female hormones. So much so, that when healthy men took 500mg daily for a week, their estrogen levels halved, boosting the effectiveness of testosterone.

Honey

As well as containing the mineral boron, honey is also rich in nitric oxide, which is key to keeping your blood vessels open – which we all know is crucial for gaining an erection.

Around four teaspoons of honey can boost your levels of nitric oxide by 50%. Sweet!

Ginger

Studies have shown that a daily supplement of ginger can increase testosterone levels by around 17%, the study in question reviewed 75 adult males with fertility issues.

Spinach

We all knew that Popeye was onto something…

Also Read: Using caffeine as an energy booster? This may change your mind

Spinach is rich in magnesium, which blocks certain protein from binding with testosterone. This means more free testosterone! Hoorah.

Red meat

Don’t go overboard when it comes to red meat, but in moderation, it can certainly boost your T levels. For example, beef liver is an excellent source of vitamin D, while zinc is heavily found in ground beef.

Testogen’s 100% natural formula

With eleven all-natural ingredients, Testogen has been carefully formulated to naturally increase your testosterone levels.

Here’s what you can expect to find in Testogen – and remember, they’re all backed by science!

• D-Aspartic Acid – an amino acid that supports the production of luteinizing hormone in the pituitary gland.
• Fenugreek Extract – a testosterone-boosting ingredient that works to inhibit the enzymes that convert testosterone into estrogen.
• Vitamin D3 – a daily serving of Testogen will ensure you get the vitamin D you need to support healthy testosterone production.
• Zinc – supports healthy testosterone production, since even a mild deficiency of zinc can have a huge impact on your T levels.
• Korean Red Ginseng Extract – with proven libido-boosting benefits, this natural medicinal herb is one of the world’s most popular.
• Boron – Boron is believed to increase testosterone metabolism. This means more of the total testosterone in your body is converted into free testosterone.
• Nettle Leaf Extract – stinging nettle roots contain compounds called ligans which prevent a protein called SHBG (sex hormone binding globulin) from binding itself to testosterone.
• Magnesium – a crucial supplement that incerase both free and total testosterone.
• Vitamin B6 – if you’re deficient in B6, it’s likely you have lower testosterone and increase estrogen levels. Vitamin B6 also plays a crucial role in your overall health and wellness.
• Vitamin K1 – helps your body absorb the vitamin D in the Testogen more efficiently.
• Bioperine® 95% Piperine – derived from black pepper, it increases the bioavailability of Testogen’s ingredients by up to 30%.

For the full list of Testogen ingredients and how the benefit your body and testosterone levels, head here.

Hey guys, Will Pounder here. For those of you that don’t know me, I’m a top adult performer, personal trainer and founder of an all marine Jiu-Jitsu team. I also have the honour of representing Testogen as a brand ambassador!

Today, I want to talk about why I’ve stopped using caffeine as an energy booster and why I think Testogen Drops are the ultimate energy alternative. So if you’re someone who loves pounding the pre-workouts and energy drinks before hitting the gym, then this one is definitely for you!

If you’d prefer to watch a video version of this article, check it out below. It’s only three minutes long and packed with all the details you need to know.

So let’s get to it.

Most people take caffeine regularly to boost energy and increase focus, but in reality, caffeine can have a detrimental effect on your body. This is because caffeine acts as a vasoconstrictor, meaning it actually limits the blood flow in your body.

This can cause a range of issues, including:

• Causing your blood vessels to contract and get smaller
• Reducing the flow of nutrients around your body
• Increasing your recovery times
• Contributing to brain fog

Thankfully there are better energy alternatives out there. Pssst… Testogen Drops, I’m looking at you!

This is all thanks to these three key ingredients:

1. Horny goat weed, also known as epimedium sagittatum. This wonder weed increases circulation in your body, which means you’re increasing the flow of nutrients and improving your energy levels.
2. Korean Ginseng Root, which increases your free-floating testosterone levels. This has an impact on various bodily functions, including your sex drive.
3. L arginine is a hemodilator, which does the exact opposite of caffeine. So rather than constricting your blood vessels, it causes them to dilate. This leads to improved circulation and reduced recovery times.

These three ingredients synergise together to increase your energy levels during moments when you experience dips.

If you are already using Testogen capsules regularly then you should already be experiencing less frequent dips in energy levels.

Testogen drops are designed to give you an instant hit of energy during those moments when you need it the most.

Just 1-3 drops on your tongue up to 3 times per day. It’s a game-changer and can reduce or completely!

So if you haven’t given Testogen Drops a try yet, check them out today!

That’s all for now.
Take care folks and speak soon.

Will.

Naturally, we all feel a little different during the winter months. It can be difficult to pinpoint the exact reason why, but of course, there are always plenty of theories.

One of which, is low testosterone. Whether we like it or not, winter is coming – or somewhat already here – and can make us all a little irritable. Hmm, is it the change in weather? Or could seasonal fluctuations in testosterone really be a thing?

We take a closer look at “Irritable Male Syndrome”, also known as seasonal low T.

The impact of low testosterone

Many of us may start to notice the symptoms of low testosterone, but it is easy to not connect these signs with low testosterone.

The signs of low testosterone can vary from one guy to the next and can include:

• Low sex drive
• Erectile dysfunction (ED)
• Hair loss
• Fatigue
• Loss of muscle mass
• Change in mood
• Low semen volume
• Increased body fat
• Decreased bone mass
• Reduced testicle size
• Memory problems

Seasonal low testosterone: Is it a myth?

As we head into the winter months, it’s not uncommon to feel a little irritable. Whether it’s less sunlight and colder weather getting to us, or the effects of low testosterone… We’re here to find out. The thing is, it could be a combination of the two.

A 2013 research review revealed that some evidence supports the idea of seasonal testosterone variations, however, some inconsistencies keep this theory from being adopted by clinical standards. But what does that really mean?

Well, much like the male menopause, it may not be a term you’ll hear your doctor say, but that doesn’t mean your testosterone levels don’t fluctuate. In fact, they can fluctuate daily. Much of the research, however, has been done on animals. So there is plenty of room for further research – on humans.

Also Read: Low Testosterone: Symptoms

So, does seasonal low testosterone exist? Well, it certainly can. Since your testosterone levels can fluctuate quite frequently – even daily – fluctuations can take place within a day, week, or even throughout the year. This is often referred to as seasonal testosterone variation.

Boost your testosterone with Testogen

Testogen boosts your testosterone naturally and reverses the symptoms of low T. So you can feel better, every day. Right now if you order two bottles of Testogen you get a third absolutely free!

Testosterone and seasons

Put simply, your T levels are dependent on your Circadian rhythm, which is frequently disrupted during winter. Important hormone regulation (including cortisol and testosterone) is affected by exposure to blue light (from natural sunlight), which means that darker, colder months result in less exposure to sunlight.

Naturally, many of us are spending more time indoors, whether we’re working long hours in an office or working from home, which means little time outside due to shorter days in winter. All that time cooped up indoors can quickly start to affect our mood, energy levels, sleep and much more.

But why is testosterone so important?

As men, our testosterone levels are incredibly important for a number of reasons. Testosterone is responsible for muscle growth, hair growth, our sex drive, sperm production and many other factors.

Also Read: Can Stinging Nettle Increase Testosterone Levels?

So, of course, when your T levels are low, it’s not uncommon to feel sluggish, struggle to build muscle and simply feel as though you have no motivation. Plus, it can quickly disrupt your sex life, since low T can also affect your erections and lead to erectile dysfunction (ED).

How to boost your testosterone levels

If you’re concerned that the winter months are affecting your testosterone levels, you’re not alone. Thankfully, there are plenty of ways to give your T levels a boost naturally and safely.

• Get plenty of exercise – Getting your heart pumping can help to elevate your testosterone levels
• Eat well – A healthy, varied diet can help to support your T levels and overall health
• Get outside when you can

However, while you may experience feelings associated with low testosterone in the winter, you shouldn’t notice a significant drop.

Also Read: Vitamin D and Testosterone – What Vitamin D Does For You

Naturally, our testosterone levels can change, even daily – and of course, as we get older they start to decline, gradually.

Boost your T levels this winter

Ready to boost your T and feel your best this winter? Don’t let the seasons dictate your testosterone levels. Testogen can help increase your T levels naturally, reversing the symptoms of low T.

With just 4 capsules a day, you can experience improved energy, performance, muscle growth, libido and even fat loss.

What are you waiting for?

It’s easy to head to the store and grab just about anything to fill your fridge. But when you’re trying to keep to a healthy lifestyle, there are some foods that benefit your health more than others.

Your fridge’s contents can reflect your eating habits, so when you’re on a mission to look after yourself, you’ve gotta eat right.

Sure, the occasional treat is totally necessary to help you stay motivated, but we’re not about to recommend you go filling your kitchen with candy. So, if you’re looking for healthy foods to support your fitness goals, you’ve come to the right place!

Here are 12 foods every guy needs in his fridge. It’s time to go grocery shopping!

1. Eggs

Eggs can be an important ingredient for a healthy, varied diet. Where possible, buying eggs locally can make them taste better too. Eggs are not only low in calories, but they’re also rich in nutrients and packed with protein – which is key if you’re looking to build muscle.

It’s important to not go overboard, though. In moderation, they’re an affordable, easy source of protein that can be incorporated into breakfast, lunch, snacks and dinner.

You may have seen guys downing egg whites before now, since they are rich in protein. Egg yolks, however, are high in cholesterol, so should be eaten in moderation. They also make great, easy snacks for on the go when hard-boiled.

2. Yogurt

High in calcium – which is crucial for bone health – keeping some healthy yogurt in your fridge can also support weight loss. There are so many benefits to yogurt, including:

• Immunity building
• Helps maintain healthy blood pressure
• Supports workout recovery
• Prevents yeast infections

Looking to add a little flavor? Try throwing in some berries, nuts or even flavored syrups. If you do prefer to opt for flavored yogurt, be sure to check out its sugar content beforehand.

3. Soya milk

Not everyone enjoys your ordinary milk! Whether you’re a fan of milk or not, there’s no harm adding some soya milk to your shopping list. It’s reported to help support weight loss, while also being rich in fiber and improving heart health.

There are multiple other benefits to soya milk, too, such as:

• Better hair growth
• Helps prevent skin problems
• Ideal for post-workout recovery
• Helps release stress and anxiety

4. Fresh veggies

Vegetables should be a common occurrence in any healthy and balanced lifestyle. It’s important to keep your fridge looking green at all times.

Also Read: Boost T-Levels With This High-Fat Meal

We’re talking broccoli, carrots, bell peppers, asparagus and sugar snap peas. Packing your diet with plenty of fresh veg can help to decrease your risk of heart disease, including heart attack and stroke. While some popular veggies can also help protect you against some types of cancer.

5. Low-fat Greek yogurt

An excellent source of probiotics and protein, low-fat Greek yogurt can happily be paired with your standard plain yogurt.

Plus, there’s plenty of flavor, so there’s less temptation to opt for flavored alternatives. For a delicious breakfast, top with fresh (or frozen) fruit and cinnamon for a great start to the day. Or even an easy snack on the go!

Instead of packing your dishes with cheese, low-fat Greek yogurt can also add an instant tang to meals, much like cheese or sour cream would. You can also utilize Greek yogurt in the following ways:

• As a replacement for mayo
• Sour cream replacement
• A base for creamy dips, sauces and dressings
• Added protein to baked goods and oatmeal

6. Fruits

We all know that fruit is good for us, right? Filling your fridge with plenty of fruit does more than make your fridge look colorful. Generally speaking, most fruits are low in sodium, fat and calories, so you can pile your plate high!

As well as adding extra flavor to breakfast and providing a tasty snack, fruits are also an excellent source of essential nutrients, including:

• Dietary fiber
• Folate (folic acid)
• Vitamin C
• Potassium

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7. Dark chocolate

While it may be tempting to chow down on a box of candy, they won’t do much for your fridge of health! Instead, opt for dark chocolate which is a powerful source of antioxidants and far more nutritious than you may think.

Plus, dark chocolate has been shown to help improve blood flow and lower blood pressure, as well as reduce heart disease risks and benefit brain function.

8. Honey

On a mission to pack your fridge with healthy food and ingredients? Honey should be top of your list. Not only is honey a great source of antioxidants, but raw honey also includes an array of plant chemicals that act as antioxidants.

Also Read: 5 Testosterone Killing Foods to Avoid

If you’re ever feeling a little under the weather, honey can also help soothe a sore throat, while helping digestive issues. Oh, and did I mention that it also contains antibacterial and antifungal properties? Is there anything honey can’t do?

9. Iced green tea

Iced green tea may not be your usual go-to, but if you’re looking to keep on top of your health, it should definitely be on your radar. Iced green tea contains healthy bioactive compounds that may improve brain function, with its antioxidants having the potential to lower the risk of some cancers.

But that’s not all, since green tea is renowned for increasing fat burn, while helping to prevent type 2 diabetes and cardiovascular disease.

10. Tofu

A staple food in vegan diets, and for good reason. Tofu is an amazing source of protein, while also containing all nine essential amino acids.

Also Read: 10 Incredible Testosterone Boosting Foods

Whether you’re following a plant based diet or you’re a meat eater, tofu can be a great source of iron, calcium and manganese – not forgetting vitamin B1, magnesium, zinc and copper.

11. Lean protein

Keeping to a healthy lifestlye is all about knowing what you can eat, rather than focusing on the foods you should be avoiding. For maximum protein, get filling your fridge with the following:

• Turkey
• Chicken breast
• Beans
• Quinoa
• Tempeh

These can be incorporated into burgers, currys and plenty more delicious dishes! Get your fridge stocked and you’ll never look to processed foods again.

12. Milk

Drinking milk regularly can fill your diet with essential nutrients, like calcium, phosphorus, vitamin D, B vitamins and potassium. Plus, if you’re looking to get some extra protein into your diet, milk can be easily incorporated into smoothies, milkshakes and much more.

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