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22.12.2021 -

Dreams of a fulfilling life are shattered by daily worries. The list of things to do seems endless, but you really want to have a quiet dinner with your family, sit with friends over a cup of coffee, escape into nature or go to the theater. We have no time to live. All the time is spent on solving problems. As soon as we cope with one task, it turns out that it is already time to deal with the next. There are amazing people who manage to find time and energy for everything. They know how to do things faster and better, to keep up with everything. Let's learn from them.

Control the main eaters of your time

There is only one approach that will allow you to do everything at work, have a normal rest and forget about chronic stress. This is a productivity boost. You will have to learn to solve more problems per unit of time. The first thing to do is to find and destroy your main time wasters. Everyone has their own, but there is a whole list of common ones:

lack of sense of time;

inability to refuse others;

mess;

stupid telephone conversations and correspondence;

checking mail too often;

Lack of useful information and excess of unnecessary.

Define your list of time wasters and take control of them, otherwise any tips to increase productivity will simply be meaningless. Absorbing information from social networks and blogs, you will forget about the one that is truly valuable. Wasting time on empty communication, you will get tired and will no longer be able to effectively negotiate with partners or superiors.

Set personal filters and run everything that takes time through them. Cut off the eaters.

Plan things. Business coaches assure that minutes spent on careful planning save hours of working time. Do not be too lazy to write down all the cases, dividing them into urgent and important.

Break large tasks down into steps. Do not try to embrace the immensity. In addition to stress and frustration, you will not get anything. Divide things into components and systematically perform point by point.

Cut and cut. Your main goal is to keep your to-do list short, simple, and clear. If there are urgent but not important tasks, assign them to others and cross them off the list.

Set deadlines. It has been proven that the less time people give themselves to complete tasks, the faster they can do it. The main thing is not to go to extremes and set realistic deadlines.

Be positive. A good mood is the key to effective work. Find your own ways to enjoy life and motivate yourself every day.

Don't sway, but don't rush either. Getting started is the hardest part. Forbid yourself rocking activities that you are used to (drinking coffee before writing a report, playing solitaire before writing a business letter, etc.). Do everything slowly, but without unnecessary stops.

Rest. Fatigue reduces productivity by several times, so be sure to plan rest during the day and get enough sleep at night.

Get used to self-discipline. Force yourself to finish what you started, no matter how much you want to interrupt. If you get distracted, it will take time to regain focus.

Celebrate achievements. When you finish a task, praise yourself and reward yourself with something nice to rest.

Be proactive. If you see that problems are brewing in some area, understand the situation and do everything necessary to prevent a future emergency.

Follow advice without fanaticism. Consider individual characteristics and learn to plan them. If you're a "professional procrastinator," you can even fit habitual procrastination into your work schedule. Just set aside a certain time for it, and at the "H hour" return to discipline.

5 Techniques to Increase Productivity and Efficiency

Control and self-discipline is hard. But many people before you have faced such difficulties and successfully coped. They shared their experiences and techniques that helped develop the habit of self-discipline. We have collected the most effective ones for you. Familiarize yourself with the methods and choose the ones that suit you personally.

1. Rule of the three most important things

When drawing up a plan, put the 3 most important tasks first, the implementation of which will bring the greatest benefit to your business. Everything else later. Start your morning with the 3 main things of the day. When the main thing is done, it will become easier to work, because you don’t have to postpone anything. And if procrastination strikes, it will bring minimal damage.

2. Rules of Minutes: Do Everything Faster

How to do everything faster and not procrastinate? There are rules of 2, 5, 10 minutes. Each of them will help you quickly cope with the tasks:

2 minute rule. Accustom yourself to immediately perform all the operations that take 2 minutes. During this time, you can fold papers on the table, answer a letter, delete unnecessary files.

5 minute rule. If there is a task that will take 5 minutes to complete, talk yourself into doing it and only then take a break.

10 minute rule. Do you have a huge task ahead of you that you are even afraid to start solving? Force yourself to do it for exactly 10 minutes without distraction. Then rest and get back to business. The work that has been started will be much easier to finish.

Habits make a person. Aristotle said: "We are what we do all the time." If you want to be productive, you must have the habit of planning. If you want to be in shape, you need to have the habit of exercising. What do your habits say about you?

In the life of each of us (sometimes more than once) there comes a day when we decide that we need to give up a bad habit and get a good one instead. If you have to decide every day whether you go to the gym, whether you go out, whether you read a book, relying on your mood and circumstances, you will end up doing none of it. You have to make the same choice every day, and when you don't remember your goals and generally cut off all contact with yourself, you become less confident in yourself and achieve less success in all new things. When you first call yourself a failure, it can be a real prophecy.

If life seems hard to someone, it means that he has not been able to develop good habits. Every day is a struggle between our desires and what we do instead. There are people who never find pleasure in habits that make them stronger, healthier, and happier. The pleasure comes only when these habits become automatic, giving you that very feeling of satisfaction from life and constant progress.

If you are unhappy with your habits, below we will give you some tips on how to fix the situation.

How to develop a habit

1. One thing at a time

Many men I know never change because they try to change everything about themselves at once. Sometimes it happens that you are dissatisfied with yourself and your life so much that you even make a list of things that you need to change. For some reason, at the same time, you believe that starting from the next day you will definitely transform. This idea is driving you to exhaustion. Changing one habit in yourself is already hard enough, and changing five habits at a time is almost impossible. When you juggle ten balls, you end up getting tired and falling to the floor.

For example, to pay off a loan, there is a good snowball method. How does he work? You need to make a list of all your debts and find the smallest among them. First you need to pay it off, and then find the second largest debt and pay it off gradually with the funds that you allocated to pay off the first debt. Success in paying off your first debt will motivate you to continue paying off your debts. With the development of success, everything goes about the same. Start with the habit that is easiest to develop. You will gain confidence in yourself when it takes root, and immediately take on the next one. Your confidence will snowball, and when you get to the most difficult habit, you will have enough strength for it.

It is difficult not to grab onto everything at once: at the first moment you want to do just that. But only gradualness will lead you to success. Patience my friend.

2. Start as hard as you can

A rocket needs a lot of energy to take off, otherwise it won't be able to overcome gravity. To develop a habit, a person also needs a huge amount of energy. When you're developing a new habit or trying to kick an old one, you need something to keep your spirit up and make you receptive to change. First, let's go all out. Say goodbye to your negative friends, pack your bags and move out, buy a yearly gym membership, throw all the cigarettes out of the house, whatever. This is already a big deal.

3. Aim for 60 days

Perhaps the theory that a habit is created in 21 days is true. She, by the way, was created by plastic surgeon Maxwell Moltz, a self-proclaimed psychologist who wrote the book "Psychocybernetics" (the same "Secret" of the sixties model). There is no scientific evidence for this.

Recent studies have found that, on average, a habit takes 66 days to form. The number of days depends on the type of habit you are trying to develop. Simple habits like drinking a glass of water on an empty stomach are fixed faster, and workouts are slower.

So give yourself 60 days for your new habit to form. Two months is a long enough time to grow into something. But you're a man, you can handle it!

4. Don't break the chain

If you decide to develop or quit a habit, you can not make any exceptions for yourself. No "This time doesn't count"! You can find any excuse you want, but such an action will be imprinted on your brain and on your mood, and from that moment on you will start to indulge yourself.

If you missed something once, it will be easier for you to do it the second time, and then completely abandon the idea. Every day counts. Any excuses harm your personality, your self-esteem and doom your intentions to failure.

How to motivate yourself? Create a chain of habits. We need to make something like a calendar and hang it on the wall. Every day, when you do what you started, put a big and beautiful cross on this bottom.

In a few days you will have a chain. Just don't interrupt it, and every day it will get longer. You will love it, especially after a few weeks. Your only task is not to break the chain.

I have used such a system several times and it works. There is something in it when you see a series of red crosses following one after another on the calendar. She motivates you to go forward, and thanks to her you are afraid to interrupt the sequence.

5. Give someone a report

This is even more motivating than a calendar full of red crosses. You need to have someone to whom you will report. It's easy to quit if no one even knows you're up to something. A reporting partner is someone who can ask you about your progress and demand honesty from you. Even the thought that you have to tell him about your weakness motivates you to keep going. You can ask your friends to ask you about your progress every week, start a blog (for people to read!) and write regularly about your achievements there. You can, after all, make a bet.

6. Replace a bad habit with a good one

Based on my own experience, I will say that the only way to kill a bad habit is to replace it with a good one. Nature does not tolerate emptiness. If a hole forms in your life and is not filled with anything good, it will surely be filled with something bad - for example, a bad habit: old or new.

For example, a few years ago I tried to stop drinking Diet Coke. Why? First, it contains the sweetener aspartame, a very carcinogenic thing. Secondly, you can spend 300 rubles a week on something better.

Every time I decided to give up soda, I coped within a week or two, and then trudged to the store and still bought the coveted can. Looking back on my failures, I realize what I did wrong. I had to replace it with another drink. Now I decided to replace the Diet Coke with Mate, and things have gone much better.

Your habits, good and bad, create beaten paths in your brain. It's like walking through a forest: at first it's difficult to wade through the grass and bushes, and then a path forms at this place, and it becomes easy to walk along it. The brain wants you to follow the beaten path because it has already been laid. That's why it's so hard to break bad habits.

You can't just erase paths. Instead, you can tread a parallel path. At first it will not be very easy, but at last a good habit will become a clear and convenient path, while the old habit will grow grass and gradually disappear.

7. Just do it

No matter how much something inspires or motivates us, for some reason we do not take every opportunity to turn our ideas into reality. If we don't do this, there will be no habit. It is important to keep moving. Personally, I find it hard to do something for more than a week. Everyone loves the idea of starting over with a clean slate, it's nice to think about the changes for the better in our lives. Buying a new diary for planning is also interesting.

But when a week or even two passes, interest subsides, and this time just distinguishes a man from a boy. Developing a new habit is a daily work. This is an endurance test. The main thing here is not to quit, not to stop striving for what you want, because of the momentary mood. Don't let your brain tell you that your discomfort in the present is bound to last. Will not. In the end, you will tread a new path, and everything will become easier, brought to automaticity, and you will see how pleasant it is.

A decrease in the level of testosterone in a man's body is called hypogonadism in medicine and can be caused by various reasons. But in any case, this is accompanied by quite serious consequences. Not everything can be influenced, since, for example, the development of "andropause" with age is inevitable, and some sexual dysfunctions are not so easy to normalize.

But still, there are ways to partially prevent this or normalize and force the body to produce more testosterone. Some of them are even able to quickly raise testosterone levels without chemistry. And the use of testosterone injections should be resorted to only in extreme cases, because it can be accompanied by a number of serious side effects (especially when taken in excessive amounts, as some athletes do).

one . Eat more zinc

Zinc is very important for natural testosterone production because it prevents the conversion of testosterone to (female hormone) by decreasing the activity of aromatase (an adrenal enzyme that converts testosterone to estrogen)

Zinc also promotes healthy sperm production and a higher sperm count. Decreased levels can cause low testosterone levels. But not vice versa, i.e. an excess of it will not give such an effect as making up for a deficiency.

Foods high in zinc are oysters (presumably a natural aphrodisiac), liver, seafood, poultry, nuts, seeds, and you can also purchase a special drug to increase this trace element in the body in a pharmacy. The daily intake of zinc is 50-100 mg.

2. Eat More Healthy Fats

Studies have shown that men who dieted with foods rich in healthy fats, such as monounsaturated fats and omega-3 fatty acids, had the highest testosterone levels.

Therefore, it is worth adding more healthy fats to the diet. This can be done by eating more nuts, seeds, oily fish (salmon, tuna, etc.), avocados, olives, vegetable oils, and natural peanut butter. These are all important foods that increase testosterone in a man's body naturally.

Eating very low fat can actually lead to low testosterone levels because the body needs healthy fats in order to produce it.

BUT! This does not mean that you need to eat only high-fat foods to increase the amount of male hormones in the blood. You just need to make sure that at least 20-30% of your total daily calories come from healthy fats.

3. Remove excess fat (lose weight)

The more overweight you are, the higher the percentage of body fat and, accordingly, the higher the level of estrogen, because fat contains the enzyme aromatase, which converts the “masculine” testosterone into “female” estrogen. And this leads to a decrease in testosterone levels.

But don't resort to strict diets or cut too many calories from food when trying to lose weight. Since the body in a starving state or survival mode, which such actions will lead to, will stop producing testosterone. Therefore, when trying to lose weight and raise testosterone levels, you need to lose fat in the range of 0.4 - 1.5 kg per week. Mainly due to physical training and proper diet.

4 . Get rid of excess estrogen

Which makes a man fatter and weaker, will enable the body to produce more testosterone.

Eat more raw cruciferous vegetables such as broccoli, cabbage, cauliflower. Cruciferous vegetables contain a substance called diindolylmethane (or DIM), which helps the body get rid of excess estrogen. Buying for an extra level of diindolylmethane is not easy. But it is worth remembering that other types of cruciferous vegetables, such as Brussels sprouts, bok choy, radishes, turnips, greens, can also serve as a source of additional DIM, which will help get rid of excess estrogen. In the end, these are all also products that increase testosterone.

And you also need to include more fiber in your food, which will help to naturally cleanse the body and remove toxins that provoke excess estrogen. The most suitable for this are fruits, vegetables, nuts and beans, as they are rich in fiber.

You can also eat foods containing resveratrol. This is primarily the skin and seeds of red grapes and red wine. In addition to grapes and red wine, resveratrol is also found in peanuts, cocoa beans, berries and some other foods, as well as pine bark. Resveratrol will help the liver remove excess estrogen.

5. Try to avoid xenoestrogens

Xenoestrogens are synthetic substances that are similar in their action to natural estrogen. They are found in artificial products such as pesticides, artificial growth hormones and steroids, air fresheners and plastic containers. These xenoestrogens increase the levels of the female hormone estrogen and in doing so, again, decrease the levels of the male.

Therefore, to increase testosterone levels, you need to:

eat more environmentally friendly fruits and vegetables without pesticides. And if you have to buy fruits and vegetables in a regular grocery store, then you should wash them well, which will reduce the chances of getting xenoestrogens into the body.
you need to eat more naturally grown meat, instead of eating beef, chicken, pork, and even the milk of animals that have been raised with artificial growth hormones and steroids.
use glass to store food and water instead of plastic and polyethylene, which release xenoestrogens. They get into water and food, especially when heated. Even some canned foods with plastic lids contain xenoestrogens.
Do not use any perfume, cologne, or air freshener that contains parabens as one of the ingredients. Parabens are xenoestrogens.

Usually, xenoestrogens can accumulate in body fats. Therefore, the best defense against xenoestrogens is weight loss (see point 3).

6. Sleep at least 6-8 hours every night

A University of Chicago study found that men who get little sleep have much lower testosterone levels than those who get 6-8 hours of sleep. According to research from the University of North Carolina, levels of this hormone can drop by as much as 40% when a man sleeps less than normal.

Testosterone levels are 30% higher in the morning than in the evening, and therefore a man is usually more sexually aroused in the morning.

Loss of morning erection or loss of sex drive in the morning can be a sign that testosterone levels are declining, so sleep should be normalized to 6-8 hours each night. During sleep, the body produces the most testosterone and the better the sleep, the more of this hormone the body will produce.

7. Get less stress

When the body releases the hormone cortisol, which stops the production of testosterone. Research led by Population Council endocrinologist Matthew Hardy has shown that the "stress hormone" (cortisol) suppresses the enzymes responsible for supplying testosterone-producing cells in the testicles.
Cortisol also leads to a set of excess fat in the abdomen. And as mentioned earlier (point 3) - the more excess weight, the more estrogen and less testosterone.
You need to stop worrying about the little things, avoid physical overwork, maintain composure and think more positively in order to reduce stress levels.

A recent study showed that fans of the losing team had a 50% lower testosterone production after their team lost. And for the fans of the winning team, this figure rose to 100% or more.

8. 1000-1500 mg of Vitamin C per day

If it is difficult to avoid stress, then it is necessary to at least ensure that the body receives 1000-1500 mg of vitamin C per day. It helps lower cortisol levels, which allows you to produce more testosterone. Like zinc, vitamin C reduces the enzyme aromatase, which converts the male hormone into a female one.

Learn more about the benefits and harms of this vitamin. And also what is the difference between vitamin C and ascorbic acid.

9. Workouts

You can force the body to produce a lot of testosterone if you do complex exercises that train several large muscle groups. Squats, bench press, deadlift, pull-ups, dips, barbell overhead press. Although not as strong, it is also useful to do isolated exercises, for example, triceps, biceps, chest, etc.

But if you are trying to increase testosterone levels while building muscle, you should know that according to Swedish studies, to get the biggest boost in increasing testosterone levels during training, you should use loads heavy enough to allow you to do 3-5 repetitions per set. Also, you should not train for more than an hour and a half (the figure is approximate, a lot depends on the intensity), since after that the production of the aforementioned stress hormone begins. And it is very important to get enough rest so as not to provoke excess production of cortisol. Therefore, during strenuous workouts, sleep should last at least 8 hours so that the body can recover and produce more testosterone after training.

10. Trying to get the maximum sexual arousal.

In the absence of sufficient sexual arousal or sexual pleasure in recent times, especially after the age of 40, it is possible to dramatically increase testosterone levels by correcting this situation.
You need to start doing almost everything that can bring sexual pleasure. Studies by German scientists have shown that even just an erection causes the level of circulating testosterone to rise significantly. For fun, let's take a closer look at how these 3 studies prove how much your testosterone can rise after being sexually aroused...

In a study conducted by Ludwig Boltzmann at the Institute of Urban Ethology in Vienna, 10 men watched a 15-minute pornographic film and testosterone levels increased by 100 percent, i.e. 2 times.
Another study published by Psychoneuroendocrinology: After watching arousing movies by 9 men, testosterone levels increased within 10 minutes of sexual arousal.

The lack of sexual arousal or its rare presence can reduce the level of the male hormone. So if it's hard to get sexually aroused, then you can follow all the other 13 methods on this page to increase your testosterone levels, which will increase your libido.

11. Ensure adequate intake of vitamins A, B and E

Vitamins A, B and E (along with Vitamin C and zinc) play a critical role in testosterone production. The lack of these vitamins will lead to a decrease in testosterone. But if you eat a lot of fruits and vegetables, lean meats and nuts, then you should not worry too much about additional sources of them, both natural and drugstore multivitamins. After all, their lack is not such a frequent occurrence.

12. Do not overheat the testicles

The testicles of a man must be 2 degrees colder than the temperature of the whole body in order to ensure the normal functioning of the function of testosterone production. For this, they, in fact, are not in the stomach.

Therefore, you should not wear tight underwear, tight pants, take a long hot bath, or do anything else that can lead to an increase in testicular temperature. These can all block the production of male hormones, so it's best to wear loose-fitting clothing such as briefs or boxers to prevent your testicles from overheating.
In addition, the presence of excess fat in the body also leads to overheating of the testicles, so point 3 is again relevant.

13. Do not drink alcohol, do not eat grapefruit and soy

Even a small amount of alcohol creates difficulties for the liver - it starts to work more slowly. At the same time, estrogen production increases and testosterone production decreases, which can make a man look effeminate - the amount of facial and pubic hair will decrease, breasts will grow (unfortunately, not at the expense of muscles), become more emotional and lead to impotence. This is especially true of beer - a very harmful drink.

Alcohol reduces the level of zinc in the body (see point 1). Just like alcohol, grapefruits can slow down the liver rather than increase estrogen levels.

American scientists have identified a direct relationship between soy consumption and hormonal disruptions. But soon, Chinese scientists conducted similar studies, the results of which hormonal disorders were observed only with long-term replacement of other products with soy. But in any case, soy is a record holder in terms of estrogen content, it is now absolutely all genetically modified and products based on its proteins should be avoided.

14. Boost Testosterone by up to 40% with D-Aspartic Acid

D-aspartic acid will help increase testosterone very quickly, although not quite naturally. D-Aspartic Acid is an amino acid produced by the pituitary gland and testicles that quickly boosts testosterone production.

This substance also increases the production of sperm. The Journal of Endocrinology and Reproductive Biology reports that people who take 3 grams of D-aspartic acid every morning have increased their testosterone by 40%. But it is correct to take it not in the morning, but to divide these 2-3 g into 2-3 doses. It is mainly used by athletes, moreover, involved in a variety of sports, but most often bodybuilders.

Its price is not very high, and you can order it on the Internet or buy it in a sports nutrition store. It is part of a very large list of bodybuilding supplements. But it is important that this is not the L form of this amino acid, which is often found in sports nutrition, namely D. L-aspartic acid is able to convert to the D form inside the body, but does not lead to the production of testosterone by itself.

While this is the fastest relatively natural way to increase testosterone, the main downside is that the acid increases testosterone levels in the body while it is being taken. This, moreover, is silent in the description of preparations containing D-aspartic acid. If you do not exceed the norm, then its reception is not accompanied by any side effects, but it costs money and, moreover, is partially self-deception.

15. Tribulus terrestris extract

An amazing plant is the creeping tributaries. Since ancient times, this herbal plant has been used for thousands of years, especially among Eastern peoples, to combat impotence and other manifestations, as well as to increase libido. This, as it turned out, was the result of an increase in testosterone production in the body. Bulgarian scientists discovered the ability of this plant to increase testosterone levels back in the 80s of the last century. But Tribulus became popular not so long ago, thanks to the discovery of its additional properties to increase strength and endurance, as reported by one of the European medical communities. The main advantage for increasing testosterone levels in their use is that they do not increase testosterone production immediately at the time of administration, but normalize it. That is, even after completing the course of using Tribulus terrestris, the level of the male hormone will be higher, which cannot be said about D-aspartic acid.

A decoction or tincture of this herb will be useful not only for men, but also for women, by improving the processes of ovulation. But the decoction and tincture will not be as effective as the plant extract. Unfortunately, it's easy to get a fake. It will be difficult to recognize it, but you can begin to guess about it when there is practically no effect even after a long period of use.

You can buy dried herb of Tribulus terrestris and make tea from it, or make a tincture. Sometimes there are reviews with complaints about problems with the intestines and the lack of effect, but this will be the most natural thing.

But the most popular Bulgarian drug in the form of tablets, which is an extract of tribulus creeping - "Tribestan". One pack of it costs from $30 (at the time of writing), and for the course you need several. When using "Tribestan" in bodybuilding, it is generally eaten in batches. There are many analogues in the form of tablets, their price is usually lower, but not by much. You can buy all this via the Internet, and it will be difficult to find even the most popular Trebestonin in pharmacies. I ordered one pack online to try. Expensive and did not notice any changes, perhaps because the course is several packs.

There are liquid concentrates. One example would be Tribestonin. This liquid Tribulus terrestris extract is inexpensive. One package is enough for a relatively long time, since the dose is 7 drops. Reviews about trebistonin on the net are almost all positive, but it is very clear that they are written by the sellers themselves. I tried it myself and I can say that it really has some positive effect. Even, it seemed that the muscles were in better tone. Although I do not rule out that it was all self-hypnosis.

According to researchers from Duke University (Duke University), about 40% of what we do out of habit. Understanding how to form good habits (and how existing ones work) is essential for health, happiness, and overall quality of life.

This article summarizes the basic principles of creating or forming new habits from the point of view of science.

1. Start with a very small habit

People who can't get over themselves and create a healthy habit often say, "I just need more motivation" or "I don't have willpower, it can't be helped."

But this is not true: recent research has shown that willpower is like a muscle. It can be developed, strengthened, but with frequent use, fatigue occurs. In addition, all people's motivation is not always at the same level: it grows and decreases from time to time.

This problem can be solved by starting with a simple habit that requires almost no willpower to perform. To develop good habits, instead of jumping straight into 50 daily push-ups, start with 5, and then Instead of ten minutes of meditation, practice for just one minute.

All this is so simple that you do not need serious motivation.

2. Increase the frequency of classes gradually and slowly

Instead of aiming for amazing results at the beginning of the journey, gradually increase the time for forming a habit: the number of sets, the number of push-ups, the time spent reading a book, the number of English words learned per day, etc.

It has been proven that even a trend of 1% increase very quickly improves the quality of classes. Along the way, you will increase your willpower and motivation, which will help you stick with the habit for a long time.

3. Break the scope of work into parts

By increasing your daily work done by just 1% per day, you will notice a big increase very quickly. But how to keep the motivation and momentum to exercise when, for example, the number of push-ups has already reached 50?

As they say, "an elephant must be eaten in pieces": break the volume into several parts. Instead of 20 minutes of meditation, give yourself 2 sets of 10 minutes each. The same with push-ups: instead of 50, do 5 sets of 10.

4. If you go astray, continue as quickly as possible

Testosterone is a hormone that most men produce in the testicles and adrenal glands. High testosterone levels are associated with sexual performance, reproductive function, muscle mass, hair growth, aggressiveness, defiant behavior, and other such things. Testosterone levels typically peak around age 40 and then slowly decline. Fortunately, there are many things you can do to increase your testosterone levels, so if you feel like your testosterone levels need to be raised, then you've come to the right place.

Steps

Proper nutrition

Change your eating habits. The amount of testosterone produced depends on the diet, so it is very important to understand what exactly you are eating. A good testosterone diet includes plenty of healthy fats, green leafy vegetables, protein, and cholesterol (it's not that bad!). Low-fat diets should be avoided when trying to increase testosterone.

Introduce nuts into your diet. Including one or two handfuls of walnuts or almonds in your daily diet is an easy and great way to boost your testosterone levels.

Eat oysters and other foods rich in zinc. Zinc is one of the most important minerals that the body needs to produce testosterone. In fact, by increasing your intake of zinc-rich foods, you can significantly raise your testosterone levels in as little as six weeks.

Start your day with oatmeal. The health benefits of oatmeal are well known - it's a high-fiber, low-fat cereal - but now there's another reason to start your day with a bowl of oatmeal: A 2012 study found that oatmeal was linked to higher testosterone levels.

Eat eggs. Eggs are a super testosterone booster. Their yolks contain high levels of HDL cholesterol (also known as the "good" type of cholesterol), which forms the building blocks for testosterone production.

In addition, eggs are high in protein and contain a lot of zinc, two more elements needed for testosterone production.
Don't worry about your arteries - "good" cholesterol won't raise your blood cholesterol (unlike "bad" cholesterol like triglycerides), so you can eat up to three whole eggs a day without compromising your health.

Eat cabbage. Kale (along with other leafy green vegetables like spinach and collard greens) can do wonders for your testosterone levels. It contains a phytochemical called indole-3-carbinol (IC3), which has the dual effect of increasing male hormones while decreasing female ones.
- In particular, a study conducted at the Rockefeller University Hospital found that men who took 500mg of IC3 per week had their estrogen levels reduced by 50%, thus increasing their testosterone levels.
- The most effective way to increase your IC3 levels at home is to eat plenty of cabbage. Therefore, try to cook cabbage soup, cabbage rolls, cabbage juice or cabbage with potatoes.
Reduce your sugar intake. Scientists have found that obese men are 2.4 times more likely to have low testosterone than non-obese men. Therefore, it is very important that you try to lose those extra pounds in order to increase testosterone. The quickest way is to cut down on sugar in your diet as much as possible.

Try taking vitamin D3. It's technically a hormone, but it's really important in this business. Studies show that people who regularly take D3 supplements actually have higher testosterone levels.

. ..but watch out for the rest. They may be popular, but this does not mean that they help produce more testosterone. These are the things to stay away from:

Physical exercise
1. Develop a set of exercises and stick to it. If you're hoping to increase your testosterone levels, consider more than just diet. Exercise is an equally important part of increasing testosterone levels, which is why you need to develop an effective set of exercises that will increase testosterone production. For two reasons:
  
  Start lifting the bar. If you want to increase testosterone, you should start lifting weights, as in weightlifting this is the most effective exercise to increase testosterone production. However, for best results, you'll need to lift heavier barbells for fewer reps, and it's probably best to avoid weight machines altogether. Take the barbell and follow the instructions below:
  
  Try high intensity interval training. High Intensity Interval Training (HIIT) is another exercise routine that can quickly raise testosterone levels in addition to improving physical fitness and boosting metabolism.
  
  Do cardio. While cardio exercise has little effect on testosterone production, it can positively impact overall testosterone levels. As a result, you should include running, swimming, cycling, or other aerobic exercise in your fitness plan.
  
  Let your body recover between workouts. While exercise is important, it's critical that you give your body time to recover between workouts. Otherwise, the exercise regimen can negatively impact testosterone levels.
Lifestyle changes
1. Avoid xenoestrogens. Xenoestrogens are chemicals that mimic the action of estrogen in the body, which lowers testosterone levels. Unfortunately, xenoestrogens (like other endocrine disruptors) have infiltrated almost every part of daily life and are completely impossible to avoid. Here are a few ways you can limit your intake: