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The production of the stress hormone cortisol blocks the production and effects of testosterone
If you're under constant stress
, your body churns out a steady stream of the stress hormone, cortisol. When it does, your body struggles to create testosterone.
Testosterone helps the body’s tissue take up more blood sugar
in response to insulin. But men with low testosterone more tend to be insulin resistant: They need to produce more insulin to keep blood sugar
When you’re insulin resistant, your body produces insulin but doesn’t use it properly. As a result, glucose builds up in your blood rather than being absorbed by cells.
And it’s this that eventually leads to type 2 diabetes
But you can prevent this just by lowering your stress…
Use exercise: To lower your stress levels and boost your testosterone
Short intense bursts of exercise, like interval walking
increase your testosterone levels.
This helps boost testosterone and improves the expression of satiety hormones, like insulin, leptin, adiponectin, glucacgon-like peptide-1 (GLP-1), cholecystokinin (CKK) and melanocortins.
These are linked to healthy testosterone function, increased libido, the prevention of age-induced testosterone decline and, most importantly, diabetes
Strength training is also known to boost testosterone levels, provided you’re doing so intensely enough. When strength training, you'll want to increase the weight and lower your number of reps. You can "turbo-charge" your weight training by going slower. By slowing down your movement, you're actually turning it into a high-intensity exercise.
And we all know exercising regularly is a great way to destress.
Five more easy ways to boost your testosterone and prevent diabetes…
If you're overweight, shedding the excess kgs can increase your testosterone levels, according to research presented at the Endocrine Society's 2012 meeting. Overweight men are more likely to have low testosterone levels to begin with, so this is an important trick to increase your body's testosterone production when you need it most.
The mineral zinc is important for testosterone production, and supplementing your diet for as little as six weeks has been shown to cause a marked improvement in testosterone among men with low levels. Research has shown that restricting dietary sources of zinc leads to a significant decrease in testosterone, while zinc supplementation increases it.
Vitamin D, is essential for the healthy for the healthy development of the nucleus of the sperm cell, and helps maintain semen quality and sperm count. Vitamin D also increases levels of testosterone, which may boost libido.
Testosterone levels decrease after you eat sugar, which is likely because the sugar leads to a high insulin level, another factor leading to low testosterone. Based on US Diabetes Association estimates, the average American consumes 12 teaspoons of sugar a day, which equates to about TWO TONS of sugar during a lifetime.
Healthy fats, like mono- and polyunsaturated fats, found in avocadoes and nuts, are essential for building testosterone. Research shows that a diet with less than 40% of energy as fat (and that mainly from animal sources, i.e. saturated) leads to a decrease in testosterone levels.
Keeping your testosterone levels balanced will help you prevent type 2 diabetes… And keep you healthy as you age, without having to take poisonous synthetic hormone replacements.