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This amazing guest post was written by Shawna Kaminski, a fitness professional who has been in the industry for over 30 years! You can check out her Facebook Page here.

Are you struggling to lose weight?

As a fitness expert, you know that I’ll likely recommend a solution involving exercise. Well, you are correct, but the right kind of exercise is imperative. Check out THIS hormone balancing exercise solution and then finish up the article.

If you’re a woman over 40 in particular, your hormones could quite likely out of whack. However, you might be surprised at which hormone I’d like to suggest could be an issue.

It may not be estrogen or progesterone, cortisol, growth hormone or any other hormone you may think is the culprit.

It could actually be, wait for it… testosterone!

You see, both men and women need testosterone. And no, it does NOT cause a woman to bulk up and become overly muscled. Testosterone production declines with age in both genders. It plays a key role in the natural production of estrogen, it helps maintain bone and muscle mass and it contributes to libido or sex drive.

Ladies, do you think your testosterone levels are low?

Symptoms of Low Levels of Testosterone in Both Men and Women

  • Low energy

  • Fatigue

  • Higher blood pressure

  • Decreased strength

  • Decreased work capacity of muscles

  • Low sexual desire

  • Loss of lean body mass

  • Increase in fat stores

  • Increased cardiovascular risk

*All about testosterone: What you need to know about the king of male hormones. | Precision Nutrition. (2010). Precision Nutrition. Retrieved 31 March

The good news is that you can naturally increase your testosterone levels with some of the super-foods listed below.

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Filling up on these foods will NOT trigger an imbalance in your delicate hormonal system. And don’t worry, I cannot over state this: you will NOT ‘beef up’ just by naturally increasing your testosterone levels, especially women who have a much lower testosterone level to begin with.

To begin, your body requires a number of various nutrients to produce testosterone, but let’s start with the most common deficiencies that reduce testosterone production. These are vitamin D3 and zinc. So, when you chow down on zinc rich and vitamin D3 foods, it helps your body get a natural testosterone boost.

As well, your body can naturally produce vitamin D3 with sun exposure, so this is another way to boost vitamin D3 – the general rule of thumb is that it requires 10 minutes of sun exposure to arms, legs and face to get the required sun dosage for the body to produce vitamin D3. It’s safe to say that the majority of people that live north of Los Angeles should consider D3 supplementation.

10 Foods For Increase Testosterone

pomegranate1

Now let’s get onto those ten foods that you should include in your diet if you sense your testosterone levels are low….

1. Pomegranate

This beautiful red fruit has high levels of antioxidants, vitamins A, C, E and iron. Researchers have found that it can lower blood pressure, improve mood and increase libido as well as raise testosterone levels between 16-30%.

2. Cruciferous Vegetables

Your mama told you to eat your vegetables for good reason. By eating broccoli and cauliflower, your body will excrete excess estrogen and increase the amount of testosterone available to your cells.

Indole-3-Carbinol | Linus Pauling Institute | Oregon State University. (2016). Lpi.oregonstate.edu. Retrieved 31 March 2016

3. Honey

Honey is rich in nitric oxide and contains a mineral called boron. These are linked to high testosterone levels. You can boost your nitric oxide levels by 50% with four teaspoons of honey.

4. Garlic

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Not only good for repelling vampires, garlic contains a compound called allicin. This compound helps to lower the hormone cortisol (the hormone that increases your belly fat during stressful situations). Cortisol and testosterone have an ongoing competition to bind to the same sites in your muscle cells. 

When you lower cortisol, more testosterone can get to work. And like anyone who regularly repels vampires, garlic is most potent to eat raw.

PubMed – NCBI. Ncbi.nlm.nih.gov. Retrieved 31 March 2016

5. Eggs

Egg yolks are no joke – the cholesterol in the yolk is a precursor to testosterone. Unless your doctor tells you otherwise, the cholesterol in eggs is not a concern for heart health. In fact, a University of Connecticut study found that subjects could eat up to three eggs a day without affecting cholesterol levels.

Read Next: 8 Ways To Prepare Eggs

6. Whey Protein

Overall, the majority of women tend to eat less protein. A meat-free diet can lower testosterone by up to 14%. Women can benefit from the muscle sparing effects that protein will provide as well as the testosterone boosting benefits when eating whey protein or foods rich in whey protein like ricotta cheese.

As mentioned before, the hormone cortisol and testosterone compete within the cell for the same receptor sites. When you eat whey protein, it helps restrict your own body’s cortisol production so that you will increase the uptake of your own naturally produced testosterone. 

Whey protein may boost testosterone levels – Nutrition Express Articles. (2016). Nutrition Express

7. Olive Oil

Just another reason to love olive oil, a study showed that those who consumed extra virgin olive oil daily boosted their testosterone levels between 17-19% over a three week period. Your best bet is to find high quality organic olive oil to get the most benefit.

PubMed – NCBI. Ncbi.nlm.nih.gov. Retrieved 31 March 2016,

8. Coconut

These days coconut is enjoying a boost of fame for so many health benefits, one of which is that it is a great source of saturated fats. Your body needs saturated fat to produce most hormones, including testosterone. Coconut will help your body produce cholesterol, which, as mentioned before, is a precursor to testosterone.

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Coconut also helps with the reduction of body fat and maintaining your weight is another way to naturally boost testosterone production.

9. Oysters

This is probably one of the foods most commonly known for increasing libido. This is due to its high zinc content. Go ahead and slurp those oysters down and enjoy a testosterone boost.

10. Zinc Rich Foods

Due to the fact that many of us are zinc deficient, any food packed with zinc will provide an elevation in testosterone. These include sardines, anchovies, wild caught salmon, cashews and raw pumpkin seeds.

3 Other Ways To Increase Testosterone Levels

Other ways to increase testosterone levels naturally, include:

1. Exercise

There’s nothing like getting a good sweat on to boost your testosterone levels. Workouts as short as 15 minutes will do the trick.

2. Stress Reduction

Your adrenal glands produce cortisol – the fight or flight hormone that also packs on the belly fat. When your body is constantly flooded with cortisol, the effectiveness of testosterone is reduced. Any stress relieving activity that will lower your stress will also lower cortisol levels so you’ll naturally feels the benefits of testosterone.

3. Reduce Sugar and Carbohydrate Consumption

When you ingest sugar and other carbohydrates, your body’s reaction is to increase insulin to lower the blood sugar serge that results. 

In addition to other health issues that excess sugar can cause, studies have shown that high levels of insulin reduces circulating levels of testosterone. Sorry to say that sugar is just NOT so sweet when it comes to maintaining healthy testosterone levels.

And there you have it.

Ingesting a few healthy but affordable super foods, maintaining a healthy weight, reducing stress, exercising and cutting back on sugar can make all the difference when looking to balance hormone levels. Of course this isn’t unfamiliar news – it just gives us one more reason to do those things.

And remember, especially if you’re a woman over 35, you need to be careful to be exercising the correct way. THIS SOLUTION will balance your hormones and has worked for thousands and will work for you.

Shawna Kaminski
Personal Trainer
"Shawna has been a fitness professional in the industry for over 30 years. She has a Bachelor of Kinesiology and Bachelor of Education and too many certifications to count. She is a teacher at heart, having taught school for 20 years. She’s owned a small group training studio and multiple fitness boot camps.
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