Are you feeling a little sluggish lately? Low testosterone can have a major impact on your metabolism and can cause everything from decreased sex drive to depression, leaving you tired, unmotivated and out of energy. 

Why is low testosterone a major issue?

Testosterone is important for muscle mass, bone density and red blood cell production. In men, testosterone gradually decreases with age—a condition known as hypogonadism or “male menopause” — which leads to a decrease in muscle mass, an increase in fat tissue, and decreased libido. 

          Impact on Metabolism

Low testosterone levels can drastically affect the way that your body metabolizes food. When your body has low levels of testosterone, it will be less efficient at converting food into energy. This means that you may feel more tired than usual after eating because your body isn’t able to use the calories from the food as efficiently as before. 

          Impact on Libido 

Additionally, low testosterone levels lead to decreased libido which has an overall negative impact on your physical health and general wellbeing. 

A higher libido can have numerous benefits both physically and mentally. Physically speaking, increased sexual activity can lead to improved circulation throughout the body, increased muscle tone. On top of this, having an active sex life can also help reduce stress levels and lift moods by releasing endorphins -– making it easier to relax and enjoy “life”!

Now, Let’s Up Your Testosterone & Libido!

If you want to boost your testosterone and libido, there are several habits you can incorporate into your daily life: 

   1) Resistance exercise 3x a week

   2) Walk 3,000 steps a day (minimum)

   3) Sleep at least 6 hours per night 

   4) Whole Foods (+ NO inflammatory foods)

   5) T Boosting Supplement Q-Dryve 

Below are details:

          Tip #1: Resistance Exercises 3x a week

Exercise helps boost your body’s production of testosterone. In addition, exercise has been shown to supercharge your libido by releasing endorphins that stimulate sexual desire and arousal. 

When you exercise, make sure you focus on strength training exercises like squats, deadlifts, and bench presses as these are known to be the best for boosting testosterone levels. If you do not have a gym, we havle listed four simple resistance exercises in our blog: no-weight resistance exercise.  

You should also try to incorporate HIIT (high-intensity interval training) into your workout routine as this type of exercise has been proven to dramatically increase testosterone production. Try the “seven-minute workout”. It’s free and effective. Simply google it or download a “seven-minute workout” app.

Aim for three days each week. 

          Tip #2: Walk at least 3,000 steps

Walking helps increase blood flow throughout the body, which is essential for a healthy sex drive. Make sure to get at least 3,000 steps a day. Keep your strides as long as possible and each week try to pick up the pace just a little.

          Tip #3: Sleep at least 6 hours a night

Another important factor in increasing your testosterone levels is getting enough sleep. Aim for at least 6-8 hours of sleep each night in order to maximize your body's natural production of testosterone. 

Your body releases most of your testosterone during your sleep. Inadequate sleep can decrease your testosterone by >20% the next day! And getting enough sleep every night can help ensure that your testosterone level remains stable throughout the following day. 

So, turn off those lights and hit the hay! Lack of sleep will throw off hormones, like testosterone, which leads to decreased libido. Aim for six to eight hours of quality sleep per night. If you need sleep support, you can try L-Theanine or Melatonin. Both will help you relax and get restful sleep. 

          Tip #4: Say “Yes” To Whole Foods & “NO” To Inflammatory Foods

You’ve heard of the age-old adage “you are what you eat,” but did you know that your nutrition can actually impact your testosterone and libido? It’s true! Whether you’re looking to up your sex drive or just maintain a healthy sexual appetite, there are several testosterone-boosting habits that can help:

           · EAT WHOLE FOODS: Eat whole, organic foods especially those rich in omega-3 fatty acids and B vitamins. Include vegetables, fruits, whole grains, and lean proteins. You should consume ½ gram of protein per lb of bodyweight – so if you weigh 200lbs, then you should consume 100grams of protein per day. 

           · FOCUS ON “LIBIDO” FOODS: Certain foods help boost testosterone levels naturally: shellfish, eggs, oysters, nuts, red meat, avocados and dark chocolate. Furthermore, research has found that zinc-rich foods such as beef liver and spinach can help promote healthy levels of luteinizing hormone (LH), which is key for testosterone production. 

           · AVOID INFLAMMATORY FOODS: Avoid (or at least drastically reduce) – dairy, gluten, processed foods (e.g., sandwich meats), and sugar!

          Tip #5: Testosterone Boosting Supplements

Given we are fighting against age (& biology!), we need extra help after 30 and this help is difficult to find in our modern diets. The following ingredients have been shown to SAFELY help (substantially) increase your testosterone and libido:

· Maca

· Zinc

· Cayenne Pepper

· Tongkat Ali

· Pumpkin Seeds

· L Arginine

· Panax Ginseng

· Tribulus Terrestris

· Oyster (extract)

So you do not have to purchase 9 separate supplements, we partnered with AdrenalWork. They made a supplement that includes each of the ingredients above. Their formulation is called Q-Dryve (click on link).

          Tip #6: Natural Weight Loss 

If you do the “5 Tips” above, you will lose weight, which is key for increasing your sex drive. Research has found that losing just 5% of bodyweight can significantly increase testosterone levels in men. One study even found that participants who lost 10% or more of their bodyweight had an average increase in testosterone levels of up to 20%. 

SUMMARY

Increasing your testosterone levels doesn't have to be complicated or expensive - there are simple methods that can help boost it. With regular exercise, adequate rest, a whole food diet, and a bit of Q-Dryve, you can ensure that your testosterone increases, which will increase your energy, libido, lean muscle mass, and erection size (length & girth). 

If you think you may be suffering from low testosterone levels, then the first step is to get tested by a doctor so that they can determine if there are any underlying medical conditions causing the problem. If the tests come back with normal results, then there are several lifestyle changes that you can make in order to boost your testosterone levels. 

Go ahead - give yourself a much - needed T boost today!

LIFESTYLE CHANGES FOR TESTOSTERONE & LIBIDO: 

   1) Resistance exercise 3x a week

   2) Walk 3,000 steps a day (minimum)

   3) Sleep at least 6 hours per night 

   4) Whole Foods (+ NO inflammatory foods)

   5) T Boosting Supplement Q-Dryve

PS…You will love it, your mirror will love it, AND so will your significant other!!!