7 ways to increase testosterone levels naturally! (re-Post from ‘mouthsofmums.com.au’)

Testosterone isn’t just the stuff that pumped up body builders and gym junkies are full of. ALL of us (even Women) need a healthy amount of Testosterone for our body to function optimally.

Of course, Men do require a lot more than women. The disturbing fact is that more than half of the Male population do not produce enough of this essential chemical. This affects everything from your health, your confidence, and your ability to perform not just in the bedroom, but in basic day-to-day living.

I came across the article below from the Mouths of Mums website. It’s written by Michelle Chevalley Hedge, a.k.a the ‘modern day nutritionist’, and keeping with the Core Health Dynamics philosophy of ‘keep it simple’, does a great job of listing a few basic lifestyle changes you can make to ensure your Testosterone is enabling you to fire on all cylinders!

Enjoy, and go visit Michelle’s website at http://www.ahealthyview.com.au!

Trouble sleeping. Reduced sexual desires. Increased body fat. Lack of energy.

Do any of these sound like you?

Recent studies suggest that many of us suffer from low testosterone levels, so what can we do about this?

Start here with 7 easy ways to increase your testosterone levels naturally:

  1. Say good-bye to sugar. Sugar intake results in high doses of insulin released in your body and insulin is involved in decreasing this mighty hormone. Testosterone previously thought of as a ‘male’ hormone is now known in the medical community to influence both men and women with weight loss, increased concentration, energy, mood and libido.
  2. Step away from toxins. Chemical toxins can disrupt your body’s ability to control its hormone production and function.  Common disruptors include BPA (often found in food that has been reheated and stored in plastic materials), phthalates (often called ‘plasticizers’) and parabens and triclosan.
  3. Zinc up.  Zinc is a key player in testosterone production and research has shown that supplementing your diet for as little as six weeks can increase levels of testosterone. Real food is your best source of zinc including protein rich foods like meat and fish, beans, yogurt, sesame seeds, pumpkin seeds and oats.
  4. Take a sunshine break at lunch. Vitamin D, a steroid hormone, is essential for testosterone. Healthy sun exposure is the best way for your body to absorb Vitamin D. You can also enjoy wild caught salmon, sardines, shitake mushrooms and eggs – all are rich in Vitamin D!
  5. Learn the fat facts.  Research shows that a diet with less than 40% of energy as fat leads to a decrease in testosterone levels.  Some excellent choices of saturated and unsaturated fats are avocados, grass fed meat, raw nuts, olives and olive oil, coconut and coconut oil, organic milk and eggs.
  6. Love a glass of Red. Resveratrol, the natural pigment found in red wine and grapes, is the subject of much excitement.  Studies show it switches on an anti-aging gene SIRT1, improving blood sugar and possibly increasing testosterone levels.
  7. Sleep more, Stress less. The Endocrinology Society concludes low levels of testosterone are associated with poor sleep patterns. Poor sleep affects your stress levels and when your body is under a lot of stress, it releases high levels of cortisol (stress hormone) and this actually acts to block the effects of testosterone.

Sources and Notes:

Protein Energy Ball Recipes – Sign Up!

Core Health Dynamics finally have our long promised Protein Energy Ball recipe’s available. A teaser of one of these recipes is below. For the complete 3 Recipe article, jump over to COREHD.COM.AU, go to ‘CONTACT’ and put ‘Energy’ in the subject line, and we’ll shoot you this article across. Yup, that easy!

These recipes are ALL sugar and gluten-free, take 10 – 15 minutes to prepare, are all ‘no-bake’, and you can be eating them in less than hour! How good is that?

Peanut Butter Protein Energy Balls

The yummy ingredients:

1 cup Almond Meal

½ cup organic Peanut Butter (room temperature)

1 tspn Stevia or Natvia

1 tspn sea salt

2 scoops protein powder (unflavoured works best)

Filtered water as needed

The easy as how-to:

  1. Mix all dry ingredients (Almond Meal, powder, salt, and Stevia/Natvia) in a large bowl. Mix and combine well with a fork, flattening out any lumps.
  2. Add peanut butter, ensuring that it is not hard or just taken out of the fridge. It should have the consistency of honey, sort of gooey.
  3. Mix the peanut butter into the dry mix thoroughly until both are totally combined. If the mix is still a little crumbly, add water as needed. (Not too much though otherwise you’ll need more dry ingredients).
  4. Once completely combined, the mixture should be moist without being liquidy (is that even a word?)
  5. Take a small amount of mixture and roll in your hands until you have a ball. Make the balls as large or small as you want. I usually get a dozen out of this mixture.
  6. Refrigerate for 1 hour. You don’t have to cover these; however DO cover them if you plan on keeping them for the next 48-72hrs.

Protein Energy Balls

Why are these so good?

Almond meal means these are gluten-free, whilst the sweetener is natural and not processed. The powder means your averaging 4g-5g of protein per serve, and the sea salt not only acts as a natural electrolyte, but brings out the deliciously thick flavour of the peanut butter!

Sources and Notes:

Dairy-free (well, almost…) sources of Calcium!

Calcium: your bones love it, your body needs it! But since we’ve been knee-high to a grass-hopper we’ve been told that Dairy* products are the only way to get it. Not so!

Thanks yet again to Chris Kresser, this table below shows foods with the highest sources of Calcium. Sure, Dairy is on there, but notice how there are only two sources of this in the Top Ten? In fact, vegetables and cold-water fish have a huge amount of Calcium to go along with all their other good stuff, and take up most of the top spots.

Use this as your Calcium cheat sheet, especially those of us who are on a Paleo (ish) nutrition plan.

Oh, and here’s a freebie: consume Calcium with Vitamin C for greater absorption of both! And there’s another free tip at the end of this article!


Paleo Calcium sources

Sources and Notes:

* Do you know how many times I kept spelling ‘Diary’, instead of ‘Dairy’?