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Walmart capstone project online creative ideas for one year anniversary for money bookmark report hi everybody its dr. Sam Robbins now today I'm going to quickly discuss the four clinically proven ways to increase your testosterone levels naturally and this is from within your body called endogenously now this is an important topic for men but also from women as well remember both sexes have the same hormones but just only in different amounts and ratios now healthy testosterone level is important for optimal health bone density positive mood sex drive maximum muscle and strengthen also disease and cancer prevention again in both sexes now the good news is that many people including doctors are now aware the numerous benefits of optimal testosterone levels unfortunately many people are looking for a quick fix with eggs on genus which means from the outside testosterone such as injections creams and pills unfortunately when you add testosterone into your body and as many negative side effects if it's not managed properly and it can also actually cause the opposite effects over time so doing it natural is just much better because you won't have the negative side effects and you'll easily be able to maintain all the benefits safely in the long run it's always better to do it naturally before you try drugs anyway besides even if you wanted to take exogenous testosterone you know whether it's injections creams or pills utilizing today's natural methods will only enhance the positive effects and give you even more benefits ok so let's start first with your diet now what you eat is just as important as what you don't eat because food controls your hormones so let's start with your protein about 25 to 35 percent of your calories should come from protein and protein sources should be from fish eggs and free-range grass-fed bison and buffalo in my opinion all other sources even the free-range you know chicken and kalyn beef still have lots of negative hormones and the estrogens and growth hormones despite what the government or what the label tells you now make sure you also have whole eggs daily because the cholesterol in the eggs is needed to produce testosterone and other important sex hormones and I believe about two or three whole eggs daily is fine and don't worry about the cholesterol won't increase your cholesterol level it's it's basically a meant for the smart just make sure that it's free-range eggs and also try to have the eggs raw if you can and if not keep the yolk a bit runny and soft also don't overcook your protein or fry and that includes the eggs and also stay away from soy it causes an increase in your estrogen levels then we have your carbohydrates about forty to fifty-five percent of your diet should come from healthy carbohydrates vegetables fruits lentils yams quinoa and some white rice is fine in small amounts eliminate or reduce all sugars man-made carbs and processed foods which typically is like chips pasta bread and so forth and then we have fats all right make sure you have some healthy fats every day about 25 to 35 percent of your diet should be from healthy fats it helps produce many of your sex hormones very important including your testosterone and most we will eat the wrong forms of fats which can actually lower testosterone good that's a raw coconut oil macadamia nut oil hemp oil avocados raw nuts seeds and again egg yolks okay so let's move on to the second clinical way of improving your testosterone levels that's through exercise now the right type of exercise can have dramatic effects on your hormones positive or negative all right lifting heavy weight it's about six to ten repetitions increases your testosterone levels and you only need about three or four times a week don't go on five or six times a week because too often will actually do the opposite because it'll increase your stress hormone cortisol keep your workouts short about 45 minutes or less basically go quickly and go fast lastly eliminate intense cardio such as running because it'll actually lower your testosterone levels and increase cortisol your stress hormone it's better to actually take a brisk 30-minute walk about three four times weekly preferably outside in the Sun okay so let's now move on to the third clinical way of improving testosterone levels and that's through lifestyle and lifestyle changes has more to do with stress management and rest now sleep is very important most of us just don't get enough of it so trying to get to bed earlier and you know basically get better sleep at night and squeeze in a little nap if you can during the day even 20 minutes will to wonders try to reduce negativity in your life because it increases your stress hormone cortisone burns out your adrenal glands now this means negative thoughts information media as well as it's negative people now you can't always eliminate it but you can certainly reduce some of the negatives in your life and finally the fourth clinical way of improving your testosterone levels is through supplements which is natural herbs and vitamins now most of us are deficient in numerous herbs vitamins and minerals in fact it's estimated that we would need at deed at least twenty-seven thousand calories or more to get all the nutrients our body needs and it's even higher as we age due to poor absorption now because of this I highly suggest you take specific herbs vitamins and minerals to help boost your testosterone levels naturally from within not only will your libido and sex drive increase but you'll feel younger and have more energy increase your muscle mass and lose the belly fat because of the naturally higher testosterone levels and because of this you know happens all naturally from within your body it's safe for long-term use now some of the most effective and clinically proven herbal remedies for boosting your testosterone levels are which is one is called testifyin fenugreek extract you have Avena sativa Tong hot ally extract maca root Bulgarian a tribe ulis terrestris extract stinging nettle l-arginine zinc and copper and actually there's a few more and I've listed them in detail under this video in the description area for those of you who want additional information now in summary eating better exercising daily and managing your stress levels takes time so please be patient trying to make small improvements daily and over the next few weeks and months you'll have new habits a healthier body and optimal testosterone levels if you want to speed up the process if you're looking for faster results by adding in specific supplements herbs and vitamins can make dramatic improvements plus it's easy and it's convenient under this video I've listed one of my favorite solutions that I personally use so let me give it a try and let me know how it works for you and that's it for today you know I hope this video was helpful and gave you more clarity if you like more information about this or similar topics please subscribe to this youtube channel because i'll be making more hi research videos aimed at keeping your entire body and mind healthy so you can look and feel young and if you think someone else might benefit from today's topic please share the health with the email social media tax or any way to help someone you care about and again if you like additional information on the key ingredients that are clinically proven to boost your testosterone levels naturally and increase your sex drive in just a few days again without the use of harmful prescription drugs or following restrictive diet please visit the link in the description area below for additional information and helpful tips and as always thanks for listening and have a happy and healthy day you you you copthorne hotel cameron highlands agoda order Le Moyne College, Syracuse.