4 effective tricks to improve male fertility, everything is natural

If you are one of the men who tirelessly tries to start a family, but something does not “work well” it is important that first, go to the doctor, follow his instructions and resume the ring. But if in addition to that, you want some extra tricks to improve your fertility, read this note carefully male extra.

YOU CAN NOT LOSE IT: HEALTH: 3 LIES ABOUT THE CONDOMS THAT ALL SHOULD KNOW, YOUR SEXUAL LIFE WILL CHANGE RADICALLY

According to official figures, about 15% of couples have problems conceiving. Of that amount, a third of the cases, it is the man’s sperm that is responsible for the fact that the fertilization does not take place. An Israeli study says that sperm reaches its peak in winter and early spring. But it is also important to have certain habits that improve the chances of procreating.

Ashok Agarwal, chief of reproductive medicine at the Cleveland Clinic recommends these 4 habits to improve male fertility.

  1. – Reduce imperfect sperm

90% of the sperm do not have aerodynamic shape, similar to that of a tadpole, this prevents penetration of the ovule. To reverse this situation, the expert recommends Consuming foods rich in lycopene, a wonderful antioxidant found in red fruits and vegetables.

  1. – Increase the number of spermatocytes

 

On average, an ejaculation has 15 to 150 million sperm. That amount can increase if the man exercises regularly. Scientists explained that this is because spending time in the gym helps us burn fat while increasing testosterone.

  1. – Improve your mobility

The mission of all spermatozoa must be completed in 12 or 14 hours maximum. The success of the fertilization will depend on the speed with which they move and so that they move faster you have to leave the cell phone aside. In a Cleveland Clinic study, men who used their phones consistently showed a decrease in the mobility of their sperm.

  1. – Keep them safe

To reach the goal, the sperm need to stay alive and for this the use of lubricants is important. Even those who promote themselves as “completely natural” may contain chemicals, acids or alkalis, powerful enough to poison the sperm. Some brands can eliminate up to 72% of your battalion in just 30 minutes, according to Australian researchers.

THE 10 BEST TIPS FOR LOSING WEIGHT

We summarize today the top 10 tips for losing weight: they are simple and can be implemented for anyone who wants to lose weight. A tip right away: Do not put all the weight loss tips and steps at once, because otherwise it will be too much at once and the motivation and discipline will suffer: step by step, every few days or every week, to do something new. That works best Performix SST Review.

 

WEIGHT LOSS TIP 1: DRINK AS MUCH AS THE BOTTLE GIVES

Drink you slim. At least 2 liters of water should be daily. Who does not like it pure, makes it tea, but without sugar! You should drink an extra liter per hour and 1-2 liters per day if the temperature is too hot.

Effect: Water fills the stomach, reduces hunger and ensures good digestion and a “smooth” metabolism.

 

WEIGHT LOSS TIP 2: STAIRS, BICYCLE AND FEET IN EVERYDAY LIFE

Every gear makes you lean: If you have less than 10 kilometers to work, you should always get a bike and drive to work. Even in bad weather, thanks to the poncho or rain jacket, no problem. Smaller purchases can be done on foot. And take the stairs: You should never climb a lift again, except when skiing.

Effect: 30-40 minutes of cycling a day increases calorie consumption by 300 calories. Who spends this time in the car burns only a quarter (75 kcal) of it. 20 minutes walk, z. B. during the lunch break, consumes about 100 calories and 5 minutes of stairs rise after all 40 calories. That makes 440 calories saved on a working day and over 132,000 calories per year. That’s about 19 kilograms of body fat.

 

WEIGHT LOSS TIP 3: LOSING WEIGHT WITHOUT CARBOHYDRATES

Many studies, and not least the success of the Slim on Sleep Diet, show it: Carbohydrates are important because our concentration and mental performance suffers from carbohydrate withdrawal. BUT: in the evening and for lunch it may be a larger portion of protein. The best way to reduce carbohydrate intake is during the day: muesli in the morning, wild rice pork with chicken at lunchtime, and herbal quark and vegetables or fish with salad in the evening.

Effect: The blood sugar level increases when we eat carbohydrates. Once the blood sugar level has risen, fat is no longer burned due to insulin secretion. The lower the carbohydrate content of a meal, the lower the blood sugar level rises and the more fat is burned after the meal.

Because we usually do not have to provide any more high-level thinking in the evening, you can keep the blood sugar level in the cellar and do without bread, pasta, rice, potatoes and sugar of any kind.

 

SLIMMING TIP 4: EAT FIBER

Most of us eat too little fiber. Fiber is great for digesting and long-lasting. At least 30 grams of fiber are recommended daily. The best way to get it together with the following foods:

  • 3 cups of espresso: 2 g
  • 1 apple: 2 g
  • 100 g wholegrain bread: 8 g
  • 300 g of rocket and tomato salad: 3 g
  • 170 g of green beans: 5.5 g
  • 50 g muesli: 4.5 g
  • 1 tablespoon of flax seed: 5 g

Effect: Fiber is called indigestible carbohydrates, so only ballast, but hardly any calories. They last for a long time and ensure a constant blood sugar level.

 

SLIMMING TIP 5: FORGO ALCOHOL

An experiment by the US fitness journal “May’s” accompanied several women in their own weight loss methods. One of them abstained from alcohol for a month. The result: 3 kilos less. Without that she changed her diet. This result sounds like a miracle, but is quite logical:

Effect: Alcohol has many calories: 7 kcal per gram to be exact. For comparison, 1g of protein or 1g of carbs provides only 4 Kcal per gram). In addition, the alcohol promotes appetite. If you renounce wine and beer for a few weeks, it will lead to weight loss without dieting.

 

SLIMMING TIP 6: SPORTS

You are astonished, what? Of course, it is no secret that sports support weight loss. BUT: Did you know that people who do sports several times a week also consume more calories on the couch? It’s time to finally do sports regularly. The best way to combine exercise with endurance sports is 3 to 4 days a week.

Effect: A study of Yale University found: Even when “hanging around” athletes consume more calories, especially to generate heat in the muscles. Your body is always ready and warms up. The whole organism is trimmed in front of the TV even on athletic achievements.

 

SLIMMING TIP 7: LEAVE OUT SNACKS IF YOU DO NOT REALLY NEED THEM

Eating when you’re really hungry also means you do not force yourself to snack in between. Even if many dietary concepts advise, for example “to prevent hunger”. Try it with only 3 meals a day. Are you really hungry in between, so the stomach growls and the concentration decreases then eat a protein-rich snack (no sugar and starchy snacks between meals)?

Effect: Every time we eat starch or sugar, the blood sugar level rises and insulin is released. As a result, less fat is burned. Each snack brings your body off the fat burning. But if you are really hungry and your stomach growls, then eat natural yoghurt, 6-7 nuts or a boiled egg – food with little or no sugar or starch.

 

SLIMMING TIP 8: THE NOON-PLATE RULE

Try to fill your lunch plate with the following principle: 50% of the plate (half) should consist of vegetables, 25% (one quarter) of lean protein such as fish or chicken, and the last quarter of complex carbohydrates (wholegrain bread, brown rice, Potatoes or wholemeal pasta).

Effect: Vegetables saturate with a lot of volume for a few calories, so it is ideal to eat properly. The rule can also be transferred to the breakfast plate: 50 percent fruit, 25 percent dairy products and 25 percent complex carbohydrates such as oatmeal.

 

SLIMMING TIP 9: WEIGH REGULARLY

More frequent weighing is more helpful in weight loss; a recent study by the University of Minnesota has shown. Overweight obesity was observed in 3,000 people and divided into two groups: One group should weigh and lose weight daily. The other group should weigh daily and maintain weight. Result: By weighing daily, both groups decreased.

Effect: Correcting a small weight gain is easier for us than seeing three kilos more on the scale. When weighing and losing weight, you have the goal in mind repeatedly when weighing several times and can immediately “intervene” when the pointer of the scale rises. But you do not have to weigh yourself more than once a day.

 

SLIMMING TIP 10: ONE CHEAT DAY A WEEK

Those who diligently save calories also need epicure moments. Because who fails too much, gets after a while, almost unsustainable cravings and cravings. Then you run the risk of throwing the diet overboard and eating it unrestrained. It’s better to treat yourself to a gourmet day every week. It is best to take the Saturday or Sunday.

Effect: enjoyment must be, otherwise it comes to frustration and that does not last long. If you consciously enjoy a feast, you can also take part in a party, family or professional event during a diet and enjoy it on weekends.

10 detox drinks to boost you

  1. In the morning, a lemon juice

Its action on the secretion of bile acts in favor of the liver and more largely promotes digestion. Lemon contains soluble fiber, vitamin C, calcium and is an excellent antioxidant amazing grass review. And we know now, antioxidants are excellent for detox (and also rejuvenation).

Lemon has beneficial effects on blood sugar and fat dissolution.

How? Take a lemon juice every morning at sunrise, with a little warm water (or at room temperature, not cold to keep your intestines). And wait about 10 minutes before having breakfast.

 

  1. During the day, unsweetened lemongrass

To prolong the beneficial effects of your lemon juice, give your body a detox water cure with lemon. In other words, unsweetened lemonade. This will work your salivary glands without providing calories.

How? In a mason jar, mix water, untreated lemon slices (otherwise you’ll take in more pesticides than vitamins!), some mint leaves, and fresh ginger. Sip all day long. Be careful to stay reasonable on ice cubes that tend to slow down digestion.

 

  1. An apple-parsley smoothie

Parsley is an incredible source of vitamin C, so do not deprive us. And to absorb a generous amount, mix it with an interesting fruit for its fiber content, the apple.

How? Take organic apples to keep the skin, full of vitamins (and non-organic apples being the most polluted fruits pesticides), and mix with ten branches of parsley. You can also add a little cucumber or use spinach leaves instead of parsley.

 

  1. The inevitable green tea

Green tea appears as an excellent source of antioxidants, which help to fight against free radicals (the aggressors of our cells!) And thus contribute to preserve our youth capital.

No need to drink 2 liters of tea to benefit from these virtues, some cups will suffice.And then know that tea is very diuretic, so do not abuse it, and alternate with water.

But tea is a zero-calorie drink, so we do not miss it.

How to drink it? Contrary to what is believed, green tea still contains theine, so be sure to consume before 4 pm so as not to suffer its exciting effects. And to prepare a tea at the top, pour simmering and not boiling water.

 

  1. An herbal tea with ginger

After 16h or more often throughout the day, to alternate with your green tea, think of herbal tea. A hot drink without theine. Which plants? Dandelion if you are reckless, if not opt ​​for anise, or the sapwood of linden.

 

  1. A cure of juice

If you do not have a blender or juice extractor (the top), you can opt for a cure of organic juice. A detox day during which you will only drink fruit and vegetable juices. A good source of antioxidants, vitamins and other micronutrients energy boosters, without the calorie intake (or so little).

How to choose? Again, take organic juices. No, this is not fad, but for a real intake of vitamins, you need unpolluted fruits, with the least possible pesticides. Also check that your juices are cold pressed so that their manufacture does not alter the virtues of the ingredients. Finally, of course, they must be sugar free.

 

  1. The vegetable broth

Not necessarily worth going far for a detox solution. Since the dawn of time, we have made excellent broths, and it is here to eat vegetables.

How? Cook without boiling vegetables (leeks, onion, green vegetables, carrots, a little thyme, depurative spices, a piece of ginger …), and add bone marrow if you want your broth is even more tasty.

 

  1. A smoothie made from raw red beetroot

Do not grimace and forget all your canteen memories. Beetroot is not just that ugly soft ball. Consumed raw, it contains treasures of nutrition and tastes much less weird (because we also do not like terribly this mixture of sweet and earthy flavors). We like it especially for its vitamin B and vitamin C content, and also in many trace elements. It is the vegetable revitalizing par excellence, rich in fiber.

How to eat it in smoothie? By mixing it with a little celery, cucumber, carrot and apple.

 

  1. A detox water that makes you wants

Summer stars, water detox can also find their place in a post-winter detox menu. So, play with kiwi, cucumber, lemon in your jugs of water and let marinate a little. How to optimize their benefits? By not serving them ultra fresh, the digestive system does not like the cold.

 

  1. Do not forget to drink water, simply

It may sound silly, but it’s better to repeat the basics: water is an essential drink for your detox. Exit alcohol, coffee, sodas (worse than any stuffed with chemicals and sugar).

Drink water at room temperature, and vary the pleasures according to the micro-nutrients that your water contains. Sips of water magnesium perfect at the end of the winter, waters rich in sodium and water rich in calcium, you do not mainly in private!

What are superfoods?

What types of superfoods are there and what do they do?

As I said in the previous article, there is a great variety. Some can be useful to reduce stress (adaptogens such as Asian ginseng, rhodiola or ashwagandha), to eliminate heavy metals and environmental pollution in general (algae, chlorophyll), to round out the nutritional profile of the diet, improve the immune system, sports performance or provide energy Amazing Grass reviews.

Green superfoods: they provide chlorophyll and phytochemicals. They cleanse us and improve processes in the body that provide energy. They are fresh and sprouted sprouts, green leafy vegetables, broccoli and foods such as wheat germinated, and spirulina and chlorella microalgae. If you buy powder, a convenient way to get these more concentrated nutrients, do not overdo it with the amount because of the risk of mild stomach upsets, such as diarrhea. It should begin with a small amount to allow the body to get used to it.

Seaweed: they have a huge amount of minerals and trace elements and can help eliminate toxins and heavy metals from the body thanks to fiber and substances such as alginic acid or glutamic acid. Only the equivalent of one tablespoon per day will be taken, because some seaweed contains exorbitant amounts of iodine.

Herbs and spices: they have all kinds of properties; Turmeric – especially when combined with freshly ground fresh pepper – is a potent antioxidant, matcha tea is antioxidant, reishi is energizing, aloe heals and helps regenerate intestinal walls, etc.

Fruits and seeds: contain, above all, large amounts of antioxidants and good quality fats. They are the camu-camu, the raw cacao, the açaí, the raspberries, the blackberries, the pomegranate, the goji berries, the blueberries, the coconut, the maca, the baobab or the seeds of flax, hemp, or xia.

Of beekeeping origin: pollen, royal jelly, propolis. They have antiseptic, anti-inflammatory properties, improve the immune system and are energizing.

In conclusion: if we bet on quality brands and use common sense, they can be an excellent ally to improve health, but always within the context of a healthy global diet based on food.

Banana and berry smoothie

Keep your camera ready – it will definitely be a recipe worthy of Instagram. Not only do the smoothie bowls look great, but they also taste amazing! This bowl of banana smoothie and berries has the added benefit of being made with Strawberry Shakeology (but you can use the flavor you want). The flaked almonds and chia seeds that adorn this bowl give texture and good fats (omega-3). Although smoothie bowls are not as “ready to go” as drinks, they are a great way to change your morning routine, especially if you have a little extra time to sit down and enjoy your meal Shakeology reviews.

Ingredients:

  • ¾ cup of almond milk
  • 1 measure of strawberry shakeology
  • ¼ cup fresh or frozen blueberries (keep some for garnish)
  • 1 cup of ice cream
  • ¼ big bananas cut into thick slices
  • ¼ cup ripe fresh or frozen
  • 2 tablespoons raw sliced ​​almonds
  • 1 tablespoon of chia seeds
  • 2 tbsp. raw pumpkin seeds

Instructions:

Place the almond milk, shakeology, blueberries and ice in a blender; cover. Mix until the mixture has a smooth consistency.

Place the smoothie in a medium bowl. Garnish with remaining blueberries, banana, blackberries, almonds and chia seeds; serve immediately.

Superfoods in green smoothies

When choosing ingredients for a green smoothie, two things are of primary importance. First, there are the nutrients contained in the ingredients, after all, the smoothie should contribute to a healthy diet. Likewise, the taste is not to be ignored; after all, the smoothie should also give the palate a pleasure Athletic Greens reviews.

With regard to the topic of nutrients, it is advisable to provide variety. Whoever uses the same ingredients always consume the same nutrients. An alternating selection of ingredients helps to expand the spectrum of nutrients absorbed and thus to support your health. Partly because of this aspect, it is often advised to resort to seasonal ingredients from the region.

However, no one has to limit themselves to these ingredients; after all, this is just one of several approaches. For example, anyone who knows he or she is struggling with deficiency symptoms or similar difficulties is often well advised to consume certain nutrients in an increased concentration. Depending on the nutrient requirement, it is advisable to resort to so-called superfoods.

What are superfoods?

Of course, anyone who has been involved in green smoothies for quite some time knows exactly what is meant. The term “superfood” was coined in the US, in the local smoothie and raw food scene, there are several authors again, which have contributed significantly to the popularity of individual food.

However, it should be noted that there is no universal definition for superfoods, in part; the authors represent slightly different opinions. However, these are essentially foods that either contain certain nutrients at a higher than average level or rare nutrients that only a few foods provide.

Especially because there are different opinions and views, in the individual books also sometimes very different foods are listed as superfoods. In this regard, we would like to add that regional influences cannot be overlooked. Since many authors come from the USA, they have focused on food that is readily available on-site, for example, directly from the US or South America. Food from Europe is not always considered, although we also have some superfoods. A good example is blueberry, which “competes” with the acai berry. The latter is now also very popular with us – a fact that is ultimately due to its high content of antioxidants. What many people do not know is the fact.

Use superfoods properly

Theoretically, it is possible to add many different superfoods to the blender jar of a Vitamix or similar high-performance blender and process it into a smoothie. However, one should think twice whether this is the right way. We personally believe that it makes more sense to add a specific food (such as broccoli sprouts) when adding superfoods). We do not want to “overload” our smoothies with too many ingredients, but instead make sure that the nutrients they contain are well utilized. The more ingredients in a smoothie, the more likely it is for individual ingredients to interact with each other, for example by binding each other and thereby preventing absorption in the gut. In that sense, it is safer to use fewer ingredients. Also in terms of taste, this is a good choice, because the individual flavors then usually better come into their own. In addition, the appropriate enzymes must always be available for recovery. The fewer ingredients in a diet, the easier it is for the body to use enzymes efficiently and utilize food.

Get to know the first superfood

After our introduction to superfoods, it is time to introduce a first food of this category. Because the series of superfoods is dominated by exotic fruits, we thought to start with a completely different approach and to give priority to a local food. So we decided to start with the blueberry.

Because the blueberry is such an exciting superfood, we have dedicated a detailed article to her, which should not only appear here in the blog, but firmly anchored, in our website. The following link leads to the article: Blueberry as an ingredient for green smoothies.

5 tips for choosing the best green superfood

With the many benefits of superfood green supplements, its market is filled with many brands, making it difficult to choose a product that’s right for you. Here are some tips to help you choose the best green superfood in the saturated market amazing grass.

Consult the ingredients table

Reading the ingredients table before choosing a green superfood is important to help you choose one. This is because some of these ingredients can lead to side effects that can be stomach upset or even headaches. If you are also trying to reduce your intake of stimulants, it will be helpful to check the ingredients first, as some of these products contain stimulant effects similar to those of coffee.

Follow the instructions given

When mixing the product, be sure to use the drinks indicated in the instructions. You can mix your product with your daily cup of tea or any other drink you prefer, but it may not work better. The indicated drinks generally work best, so be sure to always use them. In addition, you can look for recommendations on the brand’s website or find other articles that give sufficient information about the product.

Ask previous users

The best way to learn about a product is to ask other people who have it or are still using it. You get to know their experience with green superfoods and the best places where you can find them. Even though the bodies are different and react differently to different products, their experience can give you an idea of ​​what to expect. Most people have found the best green powder supplements here so you can be sure to have a good choice. Also, look for online reviews and testimonials about the product before making a choice.

Consult your doctor first

Be sure to consult your doctor before purchasing the supplement, especially if you have recently been diagnosed with heart disease or other heart condition. This is because some supplements will only skyrocket your heart problems and other health issues that can be triggered by taking nutritional supplements. In addition, your doctor will advise you on supplements that are safe and those that are not safe. If you experience pain or diarrhea while taking a green superfood, be sure to consult your doctor.

Do not rely on it as a sole source of nutrients

Most importantly, you should not rely on your green powder supplement as the sole source of nutrients. The supplement is supposed to increase your nutrient intake for your usual diet, but should not be your main source. So for any healthy body, a green superfood should be strictly used as moderation.

Recapitulation

Green superfoods are an excellent source of nutrients and can help provide your body with the necessary nutrients. The most important part is the criteria you use to choose your product. Always make sure you find one with the ingredients your body needs most.

The Best Tips for Stimulating Testosterone Naturally

Testosterone is a steroid hormone mainly secreted by a man’s testicles. Women have testosterone, too, but in very small amounts fat burners.

This hormone is responsible for the development of male sexual characteristics. Testosterone is also important for maintaining muscle mass, an adequate level of red blood cells, a sense of well-being, and sexual function.

With age, usually after the age of 30, the amount of testosterone in the body decreases.

Other causes of low testosterone levels include injury or infection, diabetes, liver or kidney disease, chemotherapy or radiotherapy, genetic abnormalities, hemochromatosis (iron overload), pituitary gland dysfunction, Inflammatory diseases that impact the pituitary gland, stress, alcoholism and obesity and some medications. It is also associated with some nutritional deficiencies.

A low level of testosterone can affect your quality of life and your health. It can cause fatigue, erectile dysfunction, depression and other emotional problems, insomnia, lack of concentration, decreased bone density, and increased body fat.

To know their testosterone levels, men can opt for a blood test. In case the test shows a low level of testosterone and you experience the signs and symptoms for the same, do not worry. Some simple lifestyle and dietary changes can help increase your testosterone level naturally.

Here are the top 10 ways to increase your testosterone level naturally.

  1. Lose weight

There is a close link between weight gain and hormonal imbalance. Low testosterone levels tend to increase body fat which in turn creates a worsening of hormonal imbalance by increasing the conversion of testosterone to estrogen.

A 2012 study by researchers from the Massachusetts General Hospital in Boston and the Vaud University Hospital in Switzerland found that losing weight can help middle-aged men with pre-diabetes to reduce their prevalence of low levels of testosterone by almost 50%.

Relieving the excess pounds will help increase your testosterone level. The best approach is to work at losing 1 to 2 pounds of fat per week. Do not stop or reduce your caloric intake suddenly while trying to lose body fat. If your body goes into starvation or survival mode, it will stop doing testosterone.

The healthiest way to maintain a healthy weight is through a well-balanced diet and regular exercise.

  1. The exercise

Regular exercise helps increase testosterone in men with low levels. It also boosts energy and stamina and will help you sleep better. Plus, it decreases your chances of being overweight, which helps to lower testosterone levels.

Bodybuilding is the most effective form of exercise to boost testosterone levels. For best results, lift heavier weights with fewer repetitions. Do weightlifting exercises for 30 minutes, 4 or 5 times a week.

– High Intensity Interval Training is another form of exercise that can actively increase testosterone levels. This involves exercise in short, intense bursts, followed by easier exercises and recovery exercises. You can do this type of exercise on the treadmill, the elliptical bike or in the pool, for example.

– Incorporate cardio workouts into your exercise routine a few times a week. Running, swimming, spinning or other aerobic exercises are useful for losing weight. Do not over train as it can cause a drop in your testosterone level.

To reap the benefits of exercise, give your body the time to recover between workouts. Otherwise, your exercise regimen could have a negative effect on your testosterone level. It is best to work with a coach to learn the appropriate forms of exercise and develop a plan that suits your lifestyle and morphology.

  1. Get enough sleep

According to a study published in “Journal of the American Medical Association” in 2011, the reduction on sleep dramatically reduces the testosterone level of a young man in good health.

The study found that testosterone levels in young men who slept less than 5 hours a night for a week had a 10 to 15% decrease in their testosterone levels compared to those who had the sleep of a full night.

In addition to decreased testosterone production, lack of sleep increases the amount of cortisol (the stress hormone), and high levels of cortisol also have an impact on testosterone levels.

So, get a quality sleep every night. According to the National Sleep Foundation, adult males usually need between 7 and 9 hours per night.

To improve the quality of your sleep, turn off all computers and electronics 1 hour before bed, avoid caffeinated drinks late in the evening, do some meditation before going to bed, take a hot shower before to lie down and maintain a regular bedtime. If you have difficulty getting a good sleep on a regular basis, talk to your doctor.

  1. Reduce stress

High stress is also associated with low levels of testosterone. It also affects your sleep which in turn affects your testosterone levels. Plus, cortisol, the stress hormone that makes you gain belly fat and being overweight, means less testosterone.

If stress is the reason for your low testosterone level, the only solution is to stop the stress before it stops you. There are many ways to tame your stress and keep it at bay.

– Perform deep breathing exercises.

– Do meditation and yoga for 20 minutes a day.

– Take time for music, art or other hobbies that you like.

– Learn to identify stressors and avoid them.

– Organize your daily activities in a systematic and realistic way to manage your time wisely.

– Keep a positive, realistic attitude.

– Spend time with the people you love.

If you can not handle your stress, talk with a counselor or take a stress management class.

  1. Eat healthy fats

Just like vitamins and other minerals, your body needs healthy fats for optimal function. A study published in “Journal of Steroid Biochemistry” found that a diet with less than 40% of energy in the form of fat leads to a decrease in testosterone.

Omega-3 fatty acids are healthy fats that can help increase your testosterone level. You can find them in  nuts ,  avocados ,  unheated walnut oil ,  fish ,  egg yolks ,  olives  and  olive oil . Monounsaturated fats have a direct effect on your testosterone level. Peanuts, peanut butter, palm oil and canola oil contain this type of fat.

  1. Optimize your vitamin D levels

People with low testosterone often have vitamin D deficiency. A study in 2011 found that overweight, healthy men involved in a weight reduction program experienced a boost in their testosterone levels after receiving vitamin D every day for a year.

Regular exposure to the sun is the best way to optimize your vitamin D levels. Absorb early in the morning from sunlight for 10 to 15 minutes a day. This will facilitate the process of vitamin D production.

In addition, eat foods that are rich in vitamin D, such as oily fish, enriched milk, fortified cereals, cheese, liver and eggs. You can also take a vitamin D supplement to boost your testosterone level. Before starting a supplement, consult your doctor.

  1. Consume a lot of Zinc

Mineral zinc is important for testosterone production, and zinc deficiency can lead to lower testosterone levels. A healthy diet is the best way to increase your zinc intake. Eat foods like red meat, fish, oysters, crab, milk, cheese, beans, nuts and yogurt or kefir.

If you decide to use a zinc supplement, choose a dose less than 40 mg per day, which is the recommended upper limit for an adult.

According to the dietary guidelines of the National Institutes of Health (NIH) Office of Dietary Supplements, an adult male should get 11 mg of zinc a day. Always consult a doctor before taking a supplement. Zinc zinc intake can interfere with your body’s ability to absorb other minerals, especially copper.

  1. Avoid alcoholic beverages

An article published by the National Institute on Alcohol Abuse and Alcoholism researches the effects of alcohol consumption on the part of the endocrine system involved in male reproduction.

This review concluded that the adverse effects of alcohol on reproduction are mediated at all three levels of the male reproductive unit: the hypothalamus, pituitary gland, and testes. At the same time, excessive alcohol consumption has a direct impact on key hormones, including testosterone.

How to prepare a homemade protein shake to gain muscle mass

We recently wrote about how to prepare protein shakes for weight loss, such as combining certain protein foods with satiating effect with other fruits or vegetables low in calories top 10 protein supplements, to replace some breakfasts a week. In today’s post we will return to treat protein shakes, but from the point of view of who wants to increase muscle mass or is in a defining age. Are you interested? Well, keep reading!

In the previous post we warned that we were not trying to discover the panacea, and our advice would only be useful if we combined them with a healthy lifestyle, consisting of a balanced diet and regular exercise. For this we say the same, do not expect the muscles of Arnold Schwarzenegger cramming homemade protein shake to gain muscle mass. It is always said that palace things go slowly, so we advise you not to obsess and live this stage as a challenge because it is the best version of yourself , but not to imitate anyone.

A while ago, many post-workout supplements became popular, also known as supplements for bodybuilders. The objective of these supplements is twofold: on the one hand, the increase in muscle mass; and, on the other, the loss of fat. If you have decided to add supplements to the diet, you must inform yourself about which ones are better and how to take them.

Homemade protein shake to gain muscle mass

All in all, the topic that concerns us in this article is the preparation of homemade protein shakes to increase muscle mass. When we say homemade, we refer to elaborated with natural foods, that we can consume to push our efforts toward the goal; we already say, with a healthy diet and strength exercise.

So, during the same you can find different tips to make homemade protein shakes to define or phase volume. The first comes from the University of Northumbria in the United Kingdom, which concluded after a thorough analysis that, after the exercise, is enough half a liter of milk to recover after strength training, so you do not even need a preparation post-training And is that the protein found in milk is one of the most valuable that exist, so many preparations are made from milk whey.

However, many prefer whey for their shakes, since some can be purchased already flavored. To make a homemade protein shake for after the gym, we recommend that the main base of it be milk or buttermilk. In this case, we are going to use a combination of the two; whey and whole milk, non-fat cottage cheese, non-fat Greek yogurt and some sweetener.

What amounts to take to make a natural protein shake for after training?

  • 3 tablespoons vanilla flavor whey protein powder
  • 2 cups whole milk
  • 2 cups of nonfat cottage cheese
  • Some natural sweetener like honey
  • ½ cup of Greek yogurt without fat

In case you are in the volume phase , and want to gain muscle mass or weight, we recommend preparing a homemade protein shake to gain muscle mass with more milk, whole and add one more spoonful of protein to the concentrate . However, if you just want to define add skim milk instead of whole and try to avoid extra calories.

Do not forget that an effective training and a balanced diet will make you look like a bull; and not by taking smoothies your muscles will grow while you are lying on the couch by magic. Much encouragement and to put the batteries the entire world! Do you know any recipe for homemade smoothies to increase muscle mass? What is your experience with protein supplements or shakes? Tell us and share your advice with the rest!

The 8 Best Nutritional Tips to Lose Weight

The “secret” to losing weight is simply consuming fewer calories than you burn a day. It seems simple – in reality, however, the weight loss goes beyond a mere calorie count. The sources of protein, food choices and cooking methods should also be taken into account. Therefore, it can be extremely difficult for a beginner to win the battle against the scale Fat Burner Pills.

If you are tired of the diets and see how the weight figure does not change, this article is made especially for you. Here are the 8 best weight loss nutrition tips that will help you achieve your ideal weight. They are small changes that will generate considerable results.

 

1) Choose high-fiber carbohydrates

When it comes to losing weight, many choose to follow a diet low in carbohydrates or high in carbohydrates and low in fat. But by reducing carbohydrate intake you are suppressing an essential macronutrient for weight loss. First, we must be aware that there are two different types of carbohydrates: simple and complex. Simple carbohydrates are fast-release sugars, a primary source of energy while complex carbohydrates are foods, such as rice and pasta, low in sugars that provide a source of sustained release energy.

To lose weight, opt for low-calorie, high-fiber foods that make you feel full for longer and keep you away from unhealthy snacks. Opt for whole grains (such as brown rice, whole grain bread and oats) and legumes (such as lentils and beans).

 

2) Do not skip any food

If you think that skipping meals will positively contribute to weight loss, you are very wrong. One of the main reasons why low-calorie diets can only be maintained for short periods is that your body does not work properly with 1,200 kcal / day in the long term. The human body has very intelligent adaptation mechanisms in order to preserve and survive. Every time you skip a meal, you are basically telling your body: “Do not spend too many calories.”

Your body understands the message and acts by slowing down the metabolism to defend against the reduction in calorie intake. This means that you will burn fewer calories than you normally spend. In short, skipping meals has the opposite effect on the weight loss you intended to achieve.

 

3) Soft drinks are not allowed

Soft drinks are great examples of what we call “empty calories.” In other words, foods full of simple sugars that offer no additional nutritional benefits other than instant energy. Each 330 ml can contain 6 to 8 tablespoons of sugar. Those are about 140 calories without added vitamins or minerals.

 

4) Limit the consumption of fruit juices

You may wonder why drinking fruit in the form of juice can be bad for losing weight . Although fruits are rich in important vitamins and minerals, remember that they also contain calories.

A small orange has approximately 10 g of carbohydrates (fructose). Let’s analyze this for a moment: how many oranges are needed for a glass of juice? Three or four? Then, a glass of orange juice can contain 30 to 40 g of carbohydrates, that is, 120 to 160 calories.

 

5) Have a cup of tea / coffee

The green tea and coffee have properties ‘ fat burning ‘ (the theine and caffeine, respectively). Research shows that these two drinks can reduce abdominal fat and improve body composition. What’s more, green tea contains polyphenols called catechins that have antioxidant properties.

 

6) More fats. Less carbohydrate

It may seem counterproductive to include more fat in the diet to lose body fat, but that’s how things work in nutrition. There are a lot of studies that show that low-carb diets are much better than low-fat diets for weight loss.

This is because your body will have to rely more on fats instead of carbohydrates to feed. If your muscle glycogen stores (the way carbohydrates are stored) are always full (because you follow a high-carbohydrate diet), then your body will not need to use fat as a source of energy.

 

7) Take a weekly ‘food trap’ to improve the metabolism

With food cheat (‘ cheat meal ‘) we usually refer to a meal rich in fat and carbohydrates (junk food, in most cases) that breaks with the normal dietary plan. Taking a cheat meal a week can, in fact, favor weight loss.

In general, metabolism is reduced with hypocaloric diets. A cheat meal will boost the metabolism and ensure that the body continues to burn calories at a higher rate. Just make sure that this cheat meal does not turn into a whole weekend or even a week. It is easy to spend with the food we crave most, so you must decide in advance what foods you are going to take in your cheat meal.

 

8) Drink lots of water

Not only can water reduce anxiety about eating, it also helps eliminate toxins and liquids retained in the body. In addition, water intervenes in all metabolic processes and therefore, is crucial for the proper functioning of our body. Without the right amount of water, none of the tips mentioned above will make sense.

These are simple but powerful tips that will help you reach the threshold of caloric deficit necessary to lose weight effectively. If you are trying to lose weight, first check your diet plan making sure you have chosen the right foods. Second, check that you are not committing any of the errors we mentioned in this post.