Daily Archives: January 18, 2019

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17 Easy Yoga Poses For Beginners – FittyFoodies


17 Easy Yoga Poses For Beginners – FittyFoodies
9-11 minutes

If you’re brand new to yoga and don’t really know where to start, you came to the right place. In this post you will find 17 easy yoga poses for beginners and how to do them.

woman doing yoga pose

These easy yoga poses for beginners will not only help you relax, but they will build your strength and flexibility as well! Not to mention, you will be burning calories at the same time… What’s not to love?

Do keep in mind that it’s always important to listen to your body and not push yourself too much. If you can’t do the poses exactly as pictured – that’s completely fine, you’ll get there!

Well, lets get into it – here are 17 easy yoga poses for beginners!

1. Standing half forward fold

The first pose in our list of easy yoga poses for beginners is the standing half forward fold, which is great for stretching out your hamstrings.

Start with your feet hip-width apart and then slowly bend forwards using your hips, not your waist. Try to reach for the floor while pushing your hips back. If you can not reach the floor use a yoga block.

Hold this pose for about 5 full breathes.
2. Bound angle pose

This pose is probably one of the best hip openers around.

Start sitting down, with your knees bent, out to the sides, and the soles of your feet pressing against each other. Try to bring your heels as close to your pelvis as possible and your knees close to the ground. Place your hands on your toes and bend forwards. Make sure you’re bending at the hips, not the waist, and you spine is as straight as possible.

Hold this pose for about 30 seconds.
3. Downward dog

This pose is great because it stretches and strengthens the entire body.

Start on all fours with your hands shoulder-width apart and knees under your hips. Curl your toes under and slowly begin to pull your hips up so you are in an ‘inverted V’ position. Then, press your shoulders away from your ears and push your butt as far back and up as possible. You can slightly bend your knees or walk your hand forwards until you feel comfortable. Make sure that your back is straight and your heels are on the ground.

Hold this pose for a few full breaths.
4. Triangle pose

Moving on, number 4 of the 17 easy yoga poses for beginners is the triangle pose.

First, start with your feet about 3 feet apart and your right foot turned outwards. Extend both arms to sides and begin to bend down towards your right foot. Place your right hand on the floor next to your right foot or rest it on your right leg. Finally, extend the fingertips of your left hand towards the ceiling and turn your gaze the same direction.

Hold this pose for about 5 full breathes and then repeat with the other foot.
5. Tree pose

This pose is great for challenging your stability and gaining focus.

Start by standing with your arms at your sides and slowly begin to shift your weight to your left leg while placing your right foot on the inner thigh of your left leg. If it’s too difficult to stay balanced, you can hold your right foot on the inside of your left ankle, with your toes touching the ground for extra stability. As you begin to feel balanced, lift your arms up and press your hands into a prayer position.

Hold this pose for a few full breaths and then repeat with the other foot.
6. Chair pose

This pose really works the muscles, especially the thighs!

First, start by standing straight with your feet together (or slightly apart if too difficult) and your arms raised above your head. Bend your knees, bringing your thighs as parallel to the floor as possible and draw your shoulder blades against the back and your tailbone down to the floor, keeping your lower back long. There will be a slight bend in your upper back. The torso and tops of thighs should form a 90 degree angle. Make sure your weight is shifted on the heels.

Hold this pose for 30 seconds.
7. Warrior I

Another great beginner yoga pose is the Warrior I pose.

This pose is almost like the lunge, except your foot in the back should be pointed out to the side. Raise your hands up with your fingers reaching for the ceiling. If possible, bring your palms together. Make sure your knee is bent at a 90 degree angle and gaze is facing forward. Focus on your arms reaching high, lifting the rib cage from the pelvis.

Hold this pose for 30 seconds and then repeat with the other leg or transition to Warrior II (below).
8. Warrior II

Start from the Warrior I pose and bring your arms down, stretching them you the sides. As you feel your hips open, slowly twist your body to face the side. Make sure your gaze is facing forward.

Hold this pose for 5 full breathes and then repeat with the other leg.
9. Plank pose

This pose is really great for strengthening the core and improving posture.

Start with your hands shoulder-width apart, your back straight, and your gaze down. Make sure your hips don’t sink too low or your butt doesn’t stick up in the air. The key here is to form a straight line with your body, starting from your legs and up to your head.

Hold this pose for 30 seconds to 2 minutes.
10. Child’s pose

This pose is great for relaxing in between poses. You can do this pose as much as you need.

Start sitting on your knees, with your toes touching and your knees apart. Bend forward and place your forehead on the floor and belly on your thighs. Lay your hands on the floor in front of you and relax.

Hold this pose for anytime from 30 seconds to around 2 minutes and repeat as much as you need.
11. Bridge pose

Out off all of these easy yoga poses for beginners, the bridge pose is definitely one of our favorites because it’s really great for tightening your butt!

Start lying down on your back with your legs bent and feet shoulder-width apart. Push your feet, shoulders, and arms into the floor, while slowly lifting your back up.

Hold this pose for 3-5 full breaths.
12. Camel pose

This pose is great for opening up the chest and stretching out the back.

First, start on your knees, with your legs shoulder-width apart. Then, slowly bend back and reach for your feet with your hands. Make sure you are arching your back as much as you comfortably can.

Hold this pose for a few full breathes.
13. Pigeon pose

Start with your right leg bent and your heel leaning on your inner thigh. Your left leg should be extended backward with your toes facing the ground. If your right hip is not touching the floor, place a blanket or pillow under it. Make sure your hips are always facing forward. Lean forwards as much as you comfortably can.

Hold this pose for a few full breathes and then repeat with the other leg.
14. Superman pose

Number 14 of the 17 easy yoga poses for beginners is the core tightening superman pose.

Start by lying down on your stomach. Use your core to lift your shoulders and legs from the floor and gaze forwards. Make sure to not put too much strain on your neck.

Hold this pose for 30 seconds.
15. Upward plank pose

Just like the traditional plank, this pose is also great for strengthening the core, while improving balance. Not to mention, it is also great for strengthening the arms, legs, back, and glutes.

Start sitting on the floor with your legs straight and you hands slightly behind your hips (with your palms on the ground facing forward). Slowly begin to lift your hips up toward the ceiling using your core and glutes. Make sure your hips don’t “sink” and your head is bent back.

Hold this pose for 30 seconds and then repeat a few times.
16. Cow pose

This pose is traditionally performed together with the cat pose (below). Start on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart. Gaze down at the floor and arch your back, while pushing your butt behind you. Make sure you’re exhaling while arching. Continue with the cat pose (below).
17. Cat pose

Last but not least in our list of easy yoga poses for beginners is the cat pose.

Starting from the cow pose (above), round your back and push it upward while inhaling. Repeat the cow pose and cat pose while breathing deeply. These two basic yoga poses are great for both warming up your back and for winding down after a workout.

Now that you know these beginner poses, you can start to benefit from yoga in so many different ways – spiritually and physically. Have a bad posture? Well, yoga can help you fix that! Need to improve your flexibility? You can count on yoga! Searching for a way to reduce stress? You guessed it – try yoga. You can even lose weight with yoga!

So, as you can see, the benefits of yoga are absolutely endless and it is certainly worth giving a try! This post included only 17 beginner yoga poses, however if you would like to learn some more, we could certainly point you in the right direction…

To learn some more yoga poses for beginners, we highly recommend checking out Zoey Bray-Cotton’s “Yoga Burn” program!

This program consists of 3 phrases with different yoga videos explaining everything in detail and it is aimed specifically for beginner yogis and women who are trying to lose weight.

Think a progressive yoga for beginners program that delivers maximum fat burning results and body shaping effects in the shortest amount of time! Sounds pretty perfect, huh?

Not to mention, the program can be done from the comfort of your own home and you don’t have to go to a gym to burn those calories.

So, basically, you can learn yoga at home and lose weight at the same time!

Well, what are you waiting for?! Your yoga journey awaits – the only one stopping you is yourself…

Horoscope ♉: 01/18/2019

Horoscope ♉:

Your practical skills should be operating efficiently, Taurus. A creative or intellectual discipline that fascinates you might require some intense concentration today. You could spend much of the day in the library. You will want to take meticulous notes, but don’t worry about it if you don’t quite catch everything. Your memory should be sharp right now.: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

Today’s Holiday: Epiphany (Russia)

Today’s Holiday:
Epiphany (Russia)

On January 19th, members of the Russian Orthodox Church ritually bathe in a river or lake. The day marks the Baptism of Jesus Christ in the River Jordan, an event called the Epiphany. Bathing outside on that day, Orthodox Christians believe, washes away sin. As believers cut holes in the ice with chainsaws and plunge into the frigid water, priests chant prayers to bless the water. Altars and crosses made of ice and snow are sometimes constructed near the bathing site. Authorities advise against the practice, especially in the freezing temperatures of a Russian winter. More…: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

Today’s Birthday: Edgar Allan Poe (1809)

Today’s Birthday:
Edgar Allan Poe (1809)

Considered one of the most brilliant and original writers in American literature, Poe was a poet, short-story writer, and critic whose skillfully wrought tales and poems convey with passionate intensity the mysterious, dreamlike, and often macabre forces that pervaded his sensibility. He also pioneered the detective fiction genre with stories such as “The Murders in the Rue Morgue” and “The Purloined Letter.” What mysterious, six-decade-old tradition at Poe’s Baltimore grave was broken in 2010? More…: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

This Day in History: Sten Sture the Younger Mortally Wounded in Battle (1520)

This Day in History:
Sten Sture the Younger Mortally Wounded in Battle (1520)

Sture was a Swedish statesman and regent of Sweden. When he refused to recognize Christian II of Denmark as king of Sweden, Christian sent a force to aid Sture’s rival, Archbishop Gustaf Trolle, whom Sture had deposed and who was besieged in his castle. Sture defeated the Danish army and imprisoned Trolle. Warfare continued, and Sture was killed in battle, but not before he paved the way for Swedish independence, which was attained under Gustavus I. What was done to Sture’s body after his death? More…: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

Quote of the Day: Mark Twain

Quote of the Day:
Mark Twain

Soap and education are not as sudden as a massacre, but they are more deadly in the long run. More…

Article of the Day: The Rock of Gibraltar

Article of the Day:
The Rock of Gibraltar

Home to the British colony of Gibraltar, the Rock of Gibraltar is a limestone promontory at the tip of Spain that guards the northeastern end of the Strait of Gibraltar, linking the Mediterranean Sea with the Atlantic Ocean. It contains many caves and defense works and is home to a colony of macaques—the only wild primates in Europe. Known also by its Latin name, Calpe, the Rock of Gibraltar is considered one of the Pillars of Hercules described in ancient mythology. What is the other “pillar”? More…: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

Idiom of the Day: twinkly-eyed

Idiom of the Day:

Happy, cheerful, innocent, and good-natured. Watch the video…: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

Word of the Day: insomniac

Word of the Day:

Definition: (adjective) Experiencing or accompanied by sleeplessness.

Synonyms: sleepless, watchful

Usage: Every night, I’m woken by the sound of creaking floorboards as my insomniac husband leaves for another late-night snack.: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

They liked it so much! If you like it too, say so please! Watch “Nouela – The Sound of Silence (Amazing cover of Simon & Garfunkel’s song)” on YouTube

Got inspired yet? It’s Friday!

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The War on Men

Over 15 million American men suffer from the effects of low testosterone, but only 5% receive treatment.


By: Vivien Veil

Testosterone is unquestionably the most powerful hormone for men – helping them look young, feel healthy, and behave more masculine. God created men to resemble strong warriors not weak cowards. For this reason, testosterone is associated with an eagerness to compete and take risks. Studies reveal that an increase in testosterone takes place when a man wins a tournament, which makes them want to continue competing.

Regardless of testosterone’s fiery reputation, there’s no scientific evidence that it causes hostile and violent behaviour. In contrast, elevated testosterone is often connected with self-confidence, friendliness, and social success. It also motivates a man to protect their family and friends. Testosterone simply turns the average guy into a MAN.

This influential hormone plays a pivotal role in building muscle, losing fat, and obtaining mental sharpness. Plus, it’s responsible for giving men a healthy sex drive – say goodbye to toxic Viagra! After reading all of this, which man wouldn’t want more testosterone?

However, a lot of men are destroying their bodies – in the form of poor nutrition, lack of sleep, too much stress, or a lazy lifestyle. It’s no wonder testosterone levels are plummeting!

Men today are facing a full on battle on their character, mentality, health, and manhood like never before. The war on masculinity isn’t going anywhere, and that’s why men must educate themselves on the causes of low testosterone and learn how to fix it. Be the man you were created to be, and arm yourselves with the knowledge I’m about to give below.

Now without further ado, here is why men need to care about low testosterone in a nutshell.

Zeke quote

What is testosterone?

Testosterone is a steroid hormone found in humans and animals. The United States Library of Medicine regards testosterone as the most important male hormone. Women also generate testosterone, but at lower levels than men. For the most part, the male’s testicles produce this coveted hormone – with tiny amounts made in the adrenal glands. Women’s ovaries create testosterone, but in very small quantities.

Testosterone production escalates during puberty, and typically declines after the age of 30 or so. However, testosterone levels are also taking a nose-dive by 50% among obese adult men between the ages of 18 and 35 due to type 2 diabetes.

Poor testosterone levels even strike fat teenage boys without type 2 diabetes. An investigationfrom the University of Buffalo in New York declared that their testosterone levels are 40-50% lower than their non-overweight counterparts of the similar age.

Even a man with the average “dad bod” isn’t exempt from plunging levels of testosterone. What is a dad bod? It’s a man with a huggable beer belly or teddy bear body, e.g. Leonardo Dicaprio when he’s between film roles. Fitness maestro and celebrity trainer Kyle Brown warns against this growing trend – insisting that a belly can probaby cause low testosterone, erectile dysfunction, and dreaded man-boobs.

Leonardo DiCaprio sporting the

Leonardo DiCaprio sporting the “trendy” dad bod.

Should women worry about their testosterone levels?

Yes, women should take notice, but many don’t since testosterone is generally considered a male hormone. Did you know that it’s also a fundamental hormone for women? The small amounts of testosterone women produce is enough to keep mood swings at bay and their sex drive going strong.

By the time a woman hits 40-years-old, her testosterone levels are roughly half of what they used to be when she was 20-years-old. Some researchers believe that this deficiency in women can cause unwelcome symptoms that include an inability to lose weight, tiredness, anxiety, depression, decrease in strength, lack of motivation, and a loss of muscle mass. However, these symtoms are usually ignored or attributed to a part of ageing.

What about endurance athletes?

You won’t see high testosterone levels in athletes doing endurance sports. Endurance athletes aren’t spared from the merciless “T” killer’s tentacles. Long distance running, endurance cycling, and triathlon are the most affected by reason of elevated cortisol – a major stress hormone. The excessive amount of cortisol floating around in your body then leads to adrenal gland enlargement– all thanks to those strenous, exercise blowout sessions. We all need some cortisol to survive, but too much brings a weakened stress response that is always connected with low testosterone in male endurance athletes.

Long Distance Running

Experts at the University of British Columbia uncovered that those who ran 40 plus miles (64.4 kilometres) per week suffered lower “T” levels than those who ran shorter distances.

Brazil’s Universidad Federal de São Pauloconducted an examination on 20 men by measuring their baseline testosterone levels. They then made the men undergo a 26.2 mile (42 kilometre) run and tested their serum levels the following day. The men ended up with 50% lower “T” levels!


The Journal of Strength and Conditioning Researchpresented their research surrounding testosterone levels in male mountain bikers. They grabbed 22 professional mountain bikers and 30 healthy non-cyclists. The researchers measured their levels of testosterone and found a considerably lower testosterone concentration in the male mountain bikers when compared to the non-cyclists.

One famous cyclist knows all too well about the dangers of low testosterone. Chris Boardman, who was diagnosed with “T” deficiency in 1997, had suffered since the beginning of his career from a low level of the male hormone. “I had less testosterone in my body than my eight-year-old son,” he said.

Boardman, a former Olympic gold medalist who also wore the coveted yellow jersey three times, knew something was wrong after he started racing in the Tour de France.

“I had a problem that was affecting my performance, and I needed to find out what it was. Anyone with low levels of the hormone will struggle to keep up their stamina. I would always start races well, but after a few days, my energy would be totally spent. Doctors told me my cycling did me no favours because excessive exercise can further drain testosterone levels. I faced a choice – I was told the longer I continued cycling, the worse I would get – so I quit cycling.”

Do testosterone supplements work?

Well, they did for an amateur cyclist. To demonstrate the importance of impeccable testosterone levels, Andrew Tillin, embarked on a “guinea pig” adventure. He decided to take testosterone for a year to see if it could turn him into a better bike racer. The verdict? It definitely made him a better cyclist – boosting his performance during his races. You can read about his story here.


Swimming the backstroke won’t slash “T” levels, but swimming in a chlorinated pool can. This calamity doesn’t just affect swimmers or triathletes, but it’s a problem for anyone who bathes or drinks tap water, too.

A study in the International Journal of Andrologyreveals that boys with a long history of indoor swimming were almost three times more likely to suffer from testosterone deficiency.

Alfred Bernard, a professor of toxicology at Belgium’s the Université Catholique de Louvain (Catholic University of Louvain) and his colleague Mark Nickmilder, took 199 teenage boys (aged 14-18) who swam religiously in both indoor and outdoor chlorinated pools.

They then took 162 teenage boys (aged 14-18) who swam regularly in outdoor and indoor pools, but both pools were disinfected with copper-silver ionization.

The researchers discovered that the boys who swam “religiously” in the chlorinated pools for more than 250 hours before the age of 10, and for more than 125 hours before the age of seven, had extremely low testosterone levels when compared to the group of boys who never set foot in a chlorinated swimming pool. The greatest hormonal changes were found in the teens who swum in an indoor chlorinated pool before the age seven.

What about adult swimmers?

Your body absorbs more chlorine, and more importantly disinfection byproducts (DBPs), by swimming in a chlorinated pool than you would by drinking tap water for one week. – Dr Mercola

As you can tell by Dr Mercola’s quote, chlorine definitely impacts adult swimmers since it easily enters the body – especially if you’re swimming in an indoor chlorinated pool. Toxic gases, such as nitrogen trichloride are readily inhaled – causing serious damage to the lungs, reproductive system, and it has even been linked to cancer.

Swimmer Underwater vv


Shower before and immediately after swimming with a non-chemical soap. If you can’t pronounce the ingredients, toss it in the bin. I like Dr. Bronner’s Magic Soaps, but you can use any natural soap. Why shower beforehand? Because lethal pool disinfectants called chloramines are released when combined with sweat, urine, or nitrogen-rich elements commonly found in toxic beauty products.


I know this isn’t always possible, especially if you’re a triathlete, but aim to swim in an outdoor chlorinated pool since the majority of the noxious vapours are eliminated in the air. It’s best to swim in the sea or a lake, but not all of us have that luxury.


Everyone must drink at least 2 litres of water a day, not just swimmers. However, in this case, it’s very important for swimmers to drink more water. Your body struggles to flush out toxins like chlorine if you’re dehydrated, so drink lots of H20. Make sure it’s flouride-free water!


95% of Americans are iodine deficient. Now that’s scary! Every cell in our body needs iodine. Plus, our white blood cells can’t fight off infections without enough iodine. This mighty form of iodine is quickly absorbed and encourages detoxification from toxic chemicals like mercury, chlorine, and bromine. On top of nascent iodine, make sure to eat sea vegetables (kelp, arame, kombu, and wakame), organic cranberries, organic strawberries, Himalayan sea salt, organic free range eggs, and raw (unpasteurised) goat’s milk.


This major antioxidant neutralises chlorine. It’s best to attack chlorine’s negative effects on the body by strengthening the immune system. It’s best to ingest a high quality vitamin C supplement because our food isn’t the way it used to be – thanks to soil depletion and the abundance of toxins everywhere. Crops grown decades ago were much richer in nutrients than today.

Swimmers should take a minimum of 4,000mg daily with meals since vitamin C doesn’t stay in the body all day. For example, you can take 2,000mg with breakfast and then 2,000mg with dinner.


ALA is an antioxidant that protects the liver and aids in detoxification. This powerful antioxidant attracts metal toxins like chlorine and flushes it out of the body. It also restores vitamin C and vitamin E levels – both of which are attacked when exposed to chlorine.


This special clay expels chlorine, toxins, and other undesirable chemicals from the body. Simply add a tablespoon of bentonite clay into your bath. For an added detox bonus, you can also add 2 cups of epsom salt or magensium chloride flakes into your bath. Both help with inflammation, achy muscles, and enhances skin barrier function.


Chlorine destroys vitamin E, so if you’re an avid swimmer, you better buy an extremely good quality vitamin E supplement to protect your cells from toxicity damage.


Go outside immediately after swimming, and allow the fresh air to clear your lungs from the pool’s toxic vapours.



You hear a lot of jokes about testosterone in the media, especially from females, but testosterone is a pretty serious issue. Men without enough of the hormone can encounter diabetes, osteoporosis, and cardiovascular disease. A blood test can show you if you have low testosterone, but below are some other symptons.

  • Decreased Physical Strength
  • Depression or Sadness
  • Increased Body Fat
  • Trouble Concentrating and Forgetfulness
  • Brain Fog
  • Low Sex Drive/Erectile Dysfunction/Lack of Semen Production
  • Decreased Muscle Mass
  • Weak Bones
  • Lower Endurance
  • Tiredness/Fatigue
  • Infertility
  • Hair Loss
  • Lack of Motivation and Apathy
  • Lowered Self Confidence
  • Moodswings and Irritability
  • Getting Shorter in Height
  • Poor Sleep
  • Delayed Recovery from Workouts
  • Insensitivity
  • Decrease in Ambition
  • Lack of Interest in Life

Causes of Low T


A basic ingredient in beer called hops is blamed for lowering “T” in men as it contains copious amounts of estrogen. Hops, a flower of the hop plant, puts the bitterness and dryness into beer and is also used as a preservative. It’s also a member of the marijuana family. It’s ideal to stay away from alcohol if you want to keep your testosterone since just two drinks a day can lower testosterone levels.

So you aren’t a bore, drink vodka, tequila, or organic and sulphite-free red wine on special events instead of beer.


Plastic contains a manmade chemical called Bisphenol-A or BPA that comes out when it’s heated. A study revealed that exposure to high BPA levels lowered levels of testosterone and androstendione (a forerunner to both testosterone and estrogen). Have you noticed many people struggling to have children? Well, BPA is one of the culprits causing infertility.

Researchers found that 89% of men visiting fertility clinics possessed BPA in their urine. Try and drink from glass or stainless steel bottles. And for the love of God, don’t microwave food in plastic or leave plastic water bottles out in the sun.


Phthalates (pronounced: TH-ah-LATES) is a gender-bending chemical that causes males to become more feminised. Did you know 95 percentof us have detectable levels of phthalates in our urine? You better believe it!

Phthalates lead to poor testosterone by disturbing an enzyme needed to produce the male hormone. Pregnant women with high levels of phthalates in their body produced sons with feminine characteristics.

This endocrine disrupter is used to soften and boost flexibility of plastics and vinyl. They can be found in air fresheners, scented candles, cosmetics, perfume, hairspray, nail polish, shampoo, soap, face creams, vinyl flooring, children’s toys, deodorants, detergents, food packaging, wallpaper, shower curtains, and more.

My tips – always read labels, avoid artificial fragrances (the word “fragrance” or “parfum” on a label almost always means phthalates), shun plastics, eat organic, and use natural beauty products.


Stay away from unfermented and processed soy products, such as tofu, soy milk, soy cheese, soy burgers, soy ice cream, and so forth. The health benefits belong to fermented soy products, such as natto, tempeh, and soy sauce.

Never touch soy if you live in the United States as 91% of it is genetically modified (GM), which causes problems in reproductive organs. The European Journal of Clinical Nutrition found that men who consumed 120mg of soy a day decreased their testosterone levels.

Additionally, a Harvard study compared sperm counts from male infertility clinic patients who ate soy and from men who didn’t touch soy. The verdict? The sperm count from the soy eaters was found to be lower by 41 million/ml!


Men who skimp on sleep have testosterone deficiency, according to a study from the University of Chicago Medical Center. Neglecting sleep can radically lower testosterone levels in guys who don’t sleep much – comparable to aging 10-15 years! The researchers discovered that guys who slept less than five hours a night for one week had slashed their testosterone levels than when they were fully rested.

Lack of sleep creates a form of stress that zaps testosterone levels by raising cortisol levels. It’s important to not take caffeine too late in the day since it’ll disrupt your sleep. A study unveiled that a large coffee appeared to upset sleep even when consumed six hours before bedtime. The caffeine decreased the amount of time the volunteers slept by roughly an hour.

My tips – get yourself an eye mask for sleeping, sleep in a pitch black bedroom, and sleep more than six hours each night.


Too much stress coupled with sleep deprivation leads to testosterone deficiency in a heartbeat – since stress creates a surge of cortisol, a hormone that interrupts deep sleep.

Stress activates the fight-or-flight response, which makes men less competitive, less confident, less aggressive, and even less fertile. The stress hormone, cortisol, hinders the effects of testosterone – crushing any competitiveness and drive in a man.

The investigation from The University of Texas at Austin discovered that men with high testosterone and low cortisol levels preferred a rematch after losing in a competition than men with high cortisol and low testosterone levels.

Scientists at Berkeley found that stress increases levels of a hormone that blocks testosterone production – this hormone, called gonadotropin, is made by the pituitary gland and tells the brain to reduce testosterone.

This means you must find ways to live a stress-free life in order to keep your testosterone levels up. Exercise, meditate, laugh, hang out with positive people, pray, and deal with any emotional issues – especially unforgiveness, rejection, anger, and bitterness.


Follow a no-fat or low-fat diet if you want to killyour testosterone. It’s a fact that guys who follow a low-fat meal plan and eat rubbish lack testosterone. So start adding a lot of healthy fats into your repertoire and throw out the junk food.

A study published in the Journal of Steroid Biochemistry investigated the consequences of diet on serum hormones in healthy men. The study concluded that serum concentrations of androstenedione, testosterone, and free testosterone decreased when men reduced their healthy fat intake.

Your body requires three different types of healthy fats for testosterone production – saturated fats, omega-3 fatty acids, and mono-unsaturated fats. Oh, and contrary to popular belief, the right saturated fats are good for you.

Here are some good fats that will help you increase testosterone.

Saturated fats: coconut oil, coconuts, raw (unpasteurised) goat’s milk, raw (unpasteurised) goat’s cheese, organic grass-fed meats, organic pastured egg yolks, and sardines

Omega-3 fatty acids: Alaskan wild salmon, chia seeds, walnuts, and mackerel

Mono-unsaturated fats: avocados, olives, cashews, macadamia nuts, and almonds


Sugar fanatics… quick turn away! You won’t like this, but it appears that excessive amount of sugar depletes testosterone. In a study published in Clinical Endocrinology, researchers took 74 men of different ages to undergo oral glucose tolerance tests. They discovered glucose (sugar) caused a big reduction in testosterone levels.

Plus, sugar consumption reduces growth hormone (GH) production. Studies reveal insulin decreases your body’s capability to create growth hormone – lowering testosterone levels and reducing sexual libido.

Plus, eating sugar diminishes the levels of circulating testosterone in the blood. Researchers grabbed 42 men with normal blood sugar levels, 23 men with pre-diabetic blood sugar levels, and 9 men with type 2 diabetes. They gave them each a sugary drink and then examined their “T” levels.

All of their testosterone levels dropped by as much as 25% and stayed low after two hours. 15% of the 66 men with normal testosterone levels before the exam developed extreme drops in testosterone that they would be labelled as having “hypogonadism” – requiring hormone therapy to bring them up again.


This hormone disrupter can cause or contribute to more than 200 medical conditions. Many ignorantly believe that only celiacs should avoid gluten, but gluten can also affect the average Joe, but obviously not as severely as those suffering from celiac disease (gluten intolerance).

Gluten is a protein found in many common grains and even condiments. Any intolerance to gluten will cause gut inflammation, weakness, and tiredness. Your body will be in a chronic state of inflammation and low testosterone if left untreated.

Studies show that gluten can disrupt hormones – leading to low testosterone in men. It’s also been linked to fertility problems in both sexes.

Eradicating gluten can boost athletic performances in sports like tennis, triathlon, and golf because it decreases estrogen and raises testosterone levels in men. Plus, getting rid of gluten will give you better concentration, less joint pain, greater strength, and increased muscle mass.

More professional athletes are shunning gluten, including world number one tennis player – Novak Djokovic and Olympic runner Andrew Steele.

What are some gluten-free alternatives? Millet, buckwheat, gluten-free oats, quinoa, brown rice, and brown rice pasta.


Excitotoxins are taste enhancers that are located in lots of food and have been shown to cause damage to human brain cells. The most infamous perpetrator is monosodium glutamate (MSG), along with aspartame, sucralose, carrageenan, and cysteine. These flavour enhancers mess with your taste buds – convincing you that those MSG laden chips taste phenomenal. In fact – anything can taste fantastic if you add MSG to it!

The brain isn’t the only one getting attacked. There is also a valid concern that excitotoxins can adversely influence testosterone production. Without going into too much scientific detail – this occurs because the NMDA (glutamate receptor found in nerve cells) shuts down some of the cyclic adenosine monophospate (cAMP) activity in the brain. You don’t want that to happen as cAMP serves as a signaling molecule between the brain and the testicles.

Plus, animal studies show that fetal exposure to MSG and aspartame can lead to reproductive and hormonal deformities in puberty – not to mention lowered testosterone levels in male rodents.

Excitotoxins are brutal to your brain and testosterone production, so eliminate them from your diet. Your health and testosterone are worth more than a Diet Coke (aspartame) and Pringles (MSG). Watch out though… There are over 40 different names for MSG. Check out this link for more on MSG’s hidden names.

Did you know where aspartame comes from? This “beloved” artificial sweetener comes from the feces of genetically modified (GM) bacteria E. coli.


Spending countless hours watching Internet porn wrecks havoc on your dopamine and testosterone levels. It negatively affects your body’s ability to use testosterone in your bloodstream.

This is scientifically proven and has nothing to do with religion. Internet porn causes extreme addiction and “destroys” your dopamine receptors – similar to what happens to drug addicts. When you watch porn, your dopamine levels go up dramatically. Your brain then needs more dopamine, so you end up wasting your life away in front of a computer screen.

Now how does it reduce testosterone levels? First, it increases the female hormone estrogen. Second, constant ejaculations make your brain release opiod like chemicals that cause low testosterone. Third, masturbation decreases the male hormone – androgen. Androgen is necessary if you want testosterone flowing through your body.

Plus, your body wastes an insane amount of zinc and selenium everytime you ejaculate (this doesn’t happen if you have real sex, but that’s another topic). Zinc and selenium are very important minerals for testosterone production, by the way.

Lastly, researchers found that apes who suffered sexual exhaustion had a huge decline in androgen receptor activity – therefore developing low testosterone.

Men who regularly masturbate to Internet porn are not allowing their androgen receptors to be used properly, which in time will brutally affect their testosterone production.

Watch this TED talk for more information regarding the above.

Final thoughts…

Now it’s time to wage war against the Testosterone Killers. One thing is to know the causes of low testosterone, but another is to arm yourself with ammunition, so you can fight back and actually win the war.

I gave you the knowledge – now it’s your turn to take the next step. Don’t feel disillusioned and helpless. I don’t want to hear, “Oh, we’re all going to die anyway. It seems everything is bad for us. I can’t do anything right. It’s too much work to change. I rather just live my life and try to be happy.”

That’s your low testosterone talking! Put on your armour and fight back! Remember apathy is one of the low “T” symptoms. Below you’ll discover powerful ways to naturally boost your testosterone levels.

Please let me know what you think. Share your story, and tell me if you know of any other ways to boost testosterone levels.

Share this article with your male friends, boyfriends, husbands, dads, uncles… Anyone who you think needs a bit of a T BOOST.



Men with low testosterone levels after age 40 have a higher risk of death.

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  1. With all the men bashing these days it’s refreshing to see a woman be so informative and share these insights with us men.

    “My people perish for lack of knowledge”

    Thank you Vivian for having our back!



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  3. It’s a whole lot of goodies for we men to keep fit at all time and be the real man, no chicken out look. Men must have full vigor and strength thanks for this whole wisdom. Thank you 💪



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  4. Thank you for this highly educative and revealing article. The advice/recommendations therein are superb. I am sharing it with friends immediately.
    My best regards.



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  5. Thanks it was very helpful, I do have low T. Simtoms.I will start drinking less beer.



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  6. Muy interesante el artículo y como podré o que debo hacer para elevar el nivel de testosterona soy una persona de 57 años y he sentido sintomas como los que mencionan en su artículo gracias por sus consejos



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  7. Wow, I think I.have almost every symptom of low testosterone. This is hardly surprising given that I was unfortunate enough to have lost both testicles to cancer and even more unlucky in that I reacted badly to testosterone replacement therapy and had to discontinue that treatment. I’ve certainly found not having balls to be quite devastating. I am getting used to it, but it has been a long hard slog. Compliments on a well researched and written article. I leaned quite a lot.



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