Testosterone is a hormone that regulates the sex organs, metabolism, bone loss, and other bodily functions. Though affecting primarily men, both sexes can experience low testosterone or Low T. Studies have shown that lifestyle choices play the biggest part in testosterone levels. Exercise, sleep, stress, and obesity can all affect hormone levels. Find out how to increase testosterone levels naturally.

Additionally, check out When Should You Try This? to learn more about when you may wish to consider trying natural methods of increasing your testosterone levels.

Consult your doctor for a yearly physical. Ask for a detailed analysis of your weight. If you are overweight or obese, this could be the cause of a drop in testosterone.

• Obese people secrete more aromatase, an enzyme that works to convert testosterone to estrogen. Your metabolism will continue to decrease as your body produces more aromatase, making the problem worse. Create a weight loss plan with your doctor.

Avoid processed, packaged, and prepared foods. Increased weight and obesity can lead to low testosterone levels. Changing your dietary patterns can make a big difference not only to your testosterone levels but to your risk for heart disease and diabetes. Start changing your diet by cutting out processed, packaged, and prepared foods.

Eat foods as close to their natural state as possible. Eating “whole” foods means cutting out excess sugars, trans and hydrogenated fats, preservatives, etc. Try to incorporate:

• More fruits and vegetables
• More fish and quality meat.
• Avoid processed food, including grains, lentils, beans, and dairy.
• More nuts and seeds

Avoid outside sources of sugar. This includes sugars added to processed foods (such as high fructose corn syrup), as well as artificial sweeteners. If you need a “sweet hit”, try using Stevia, a herb that can provide sixty times the sweetness of sugar.

Increase healthy fats. Omega-3 fats are healthy fats found in a variety of foods. These include those found in eggs, algae, fish, and mussels, but also plant oils like flaxseed, hemp and walnut oil. Healthy fats actually help to build a healthier body.

Drink plenty of water. Lots of water is essential to any healthy diet. In addition to hydrating you, water can also stop you from feeling hungry.

Eat only when hungry. Cut down on snacking, eating when bored, and other sneaky calories. Try to eat only when you are hungry.

Don't go on crash diets. Restricting calories significantly may send the wrong signals to your body, which will not increase testosterone. Instead, cut your calories by approximately 15 percent the first week.

• All weight loss goals should be reasonable. Aim to lose a pound per week by improving diet and increasing activity levels.

Eat following a workout. Meat, high-protein yogurt, and some vegetables can help build muscle. Increasing muscle will help burn fat and increase testosterone.

Sexual confidence comes from within, and learning to develop your confidence can take a lot of work. You may have poor sexual confidence due to poor body image or lack of sexual experience. However, confidence is critical to taking your sexuality to new levels! You must know yourself and know what you want to have true sexual confidence. Whether you are in a long-term relationship or single and ready to mingle, building inner and outer sexual confidence will likely make your entire life more satisfying.

Change your inner dialogue. To be sexually confident, you must feel confident on the inside. Turn your negative thoughts about body image or self-worth into positive thoughts. Tell yourself things like, “I am hot”, “I can do this”, and “I am beautiful”.

• When you have a negative thought, immediately try to spin it into a positive thought. For example, if you look in the mirror and think, “I hate my body”, try instead to find something that you do enjoy or take pride in about yourself, such as “I have such beautiful eyes" or "My legs carry me around each day”.

Create a positive self-image. You have to look at your body and be happy with it in order to develop sexual confidence. Look at yourself in the mirror naked and show yourself compassion. Accept yourself for who you are and tell yourself that you are beautiful.

• Think about what a friend or admirer would say about your body. It's unlikely that this person would be as critical as you. Try to look at yourself through a supportive, self-compassionate lens. Your friends wouldn't judge you, so neither should you!
• Be hygienic and dress in clothes that make you feel good about yourself to promote a positive self image.
• Be naked as often as possible. The more you can do it, the more comfortable you become with your body. Being more at ease with your body is the ultimate form of self-confidence.

Exercise. Exercise has numerous benefits including boosting your body image, fighting disease, reducing stress and increasing your overall happiness. Exercise releases hormones that make you feel happy, which can help boost your self esteem. Exercising will make you feel strong and fit, and help you to feel more sexually confident.

• You can easily create unique ways to fit exercise into your daily schedule by using your imagination. Walk or bike to school or work, if it's not too far away. Join a sport or group fitness class. Grab a volley ball and ask your friends to meet you at the beach for volleyball on weekends. The possibilities to get your body moving are endless.

Wear lingerie around the house. Lingerie is made to make you look sexy by accentuating the natural shape and size of your body. Find a nice piece in your favorite color and rock it. If you start to wear lingerie around the house, you will see yourself as a sensual and sexy woman, enhancing your body empowerment.

• Try wearing lingerie under your regular clothes in public. It will be your “little secret” and you will walk with more confidence. Knowing you are wearing it might increase your own sexual thoughts and desire, boosting your sexual confidence.

Increasing your assertiveness may improve your sense of self-worth and reduce the amount of stress in your life. More assertiveness on your part can also translate into an improved ability to enjoy active, healthy relationships with the people around you. By learning how to communicate directly and with emotional honesty, you can avoid passive or aggressive interactions and become a more assertive, effective communicator.

The feeling of weakness is something that we've all experienced at some point in our lives. Some have it harder than others, but regardless of the situation, there are always things that can be done to feel better about yourself.

Compliment your strengths and focus on them, chances are you're being very hard on yourself.

Talk to someone that you can open up to, a friend, boyfriend or girlfriend, a parent, sibling, etc. Tell them why you feel so weak, maybe see what they have to say about your situation.

Let yourself be happy, don't put yourself through hell, you don't deserve it. Understand that you are human; you are not perfect. Anyone you think is perfect isn't. Anyone you know who says they're perfect isn't. Understand that perfection is an opinion, there is no absolute meaning.

Exercise. If you feel you lack physical strength then try working out, and if you're old enough then join a gym. Physical activity is a great self-confidence booster and has tons of health benefits. Physical activity will reduce stress, allow you to sleep better, and help you feel energized and positive. Likewise, you will be developing a talent/skill that you can be proud of. Remember, physical activity ranges from archery to dodgeball to water polo. Try out all sorts of things to find what suits you best!

Do extracurricular activities. Join a club, meet new people, and develop new interests. This will keep you from having enough time to be depressed about your inferiority complex. If you feel inferior because you're not doing well in school, join a tutoring program and get a tutor to help you boost your marks and your self-esteem.

Stand up for yourself! Don't let good things in life pass you by because you didn't speak up, and remember to think positive, don't focus on your mistakes. You have opinions and they are valuable. If people neglect to acknowledge the value of your opinions they are not worth your worry.

Know that you are not inferior to anyone and that everyone is equal - race, gender, religion, sexual orientation, age, disability, and size are not factors.

Don't let someone walk all over you. Stand your ground; your opinion is just as important as theirs.

Don't be afraid to talk to a counselor if someone is making you feel this way. Tell someone you care about that you are feeling down and inferior, and they will help you understand your feelings and look at life more optimistically.

Hang out with the people who understand you! Have fun and be happy. Happiness and company will make you forget about your insecurities and you'll be more confident around the people that understand your situation.

While it may sound simple enough, accepting help is something that is extremely challenging for all of us at one time or another. It can be especially hard for those of us who believe that seeking help undermines our independence and our ability to cope. However, by refusing to accept help, we disregard the fact that we are social beings who need to cooperate with one another in order to thrive. It's possible to change your thinking and become more receptive to help in the future.

Decide if you are worried about what others will think. There are many possible reasons that might be influencing your reluctance to seek help from others. One is your concern about how others view you. Some of the following reasons might be applicable to you:

• You may feel that you don't need help, or that any person offering help is threatening your independence. For example, maybe you have had to look out for yourself since an early age due to neglectful parents. Now, you believe suddenly accepting help from others makes you weak.
• Perhaps, it was instilled in you that an adult or someone your age must take responsibility for himself. As a result, you believe it is socially wrong to ask (or to be a burden) to friends and family for assistance.
• You may battle with fears of rejection or have a tendency to towards perfectionism. Both motivations can cause you to avoid accepting help for fear of failing or being seen as a failure.
• If you're a business owner or professional, you may be worried that needing help can demonstrate a lack of professionalism. Consequently, you might feel that someone not handling his own affairs is inferior or incompetent.

Move beyond your need for outside approval. Believing that others will judge you or reject you may be interfering with your ability to seek help when you need it. Learn to not internalize judgments or rejections inflicted on you by others. Fight approval-seeking with self-acceptance.

• Become more accepting of yourself by recognizing your strengths and celebrating them. When you are aware of your positive characteristics, judgment or rejection from others impacts you less.
• Write a list of your strongest traits and abilities. Reflect on this list when you are doubtful or your capabilities or when you are worried about gaining approval from others.

Move beyond your need for outside approval. Believing that others will judge you or reject you may be interfering with your ability to seek help when you need it. Learn to not internalize judgments or rejections inflicted on you by others. Fight approval-seeking with self-acceptance.

• Become more accepting of yourself by recognizing your strengths and celebrating them.[2]When you are aware of your positive characteristics, judgment or rejection from others impacts you less.
• Write a list of your strongest traits and abilities. Reflect on this list when you are doubtful or your capabilities or when you are worried about gaining approval from others.

Acknowledge how you are reinforcing unrealistic ideals. Sometimes, there are conflicting or reinforcing societal ideals that can make it seem like a weakness to need help. If you understand that these "ideals" are but one among many approaches to living, you might be more likely to seek help when you need it. For example:

• There is a common theme running through movies, books and even games, that a hero will gain the highest glory if he or she faces impossible problems and magically overcomes them on his or her own. Even historical events have been rewritten to accommodate this unrealistic view of the amazing prowess of leaders throughout time.
• The problem with this viewpoint is that most heroes and leaders have a lot of helpers and supporters unacknowledged in the wings. As such, comparing yourself with such unrealistic portrayals of heroes or leaders will only bring you unhappiness.
• Some people have a tendency to think that you should be able to cope alone or to manage without help. Many of us see the world as it "should be" according to very unrealistic standards, as opposed to seeing the world as it actually "is". This isn't healthy thinking in the long-term. Quite often this ideal is reinforced by peer pressure or family views.

There will come a time in everyone’s career (or life in general) when a person is asked to identify their primary weaknesses. It is also a very common interview question, and a tough one to answer because there are no “great” responses. If you are not ready for this question, it can be very awkward and the answer may not come across in a good way. Learn how to identify and understand your weaknesses and how to properly communicate them to others.

• Understand the question. When you’re asked about your weaknesses, especially in an interview, it’s usually not the weakness that’s the most important thing. It’s whether you are aware of your weaknesses and what you do about them. If the answer is “I don’t have any," then it becomes obvious that the primary weakness is a lack of self-awareness. Also, it's important to understand that being aware of weaknesses is not the same as being weak. Knowing about and compensating for your weakness is, in fact, a very important strength.
• Be prepared. You should regularly examine yourself to identify your primary weaknesses. If you don’t know what they are, you can’t communicate them to others. If you already know the answer, you won’t have to fumble and you will have considerably greater esteem in the eyes of the interviewer.
• Analyze your weaknesses regularly. As indicated above, this is not a one-time shot. You should do this exercise on a somewhat regular basis. Start with a 3-month recurring cycle and if that’s too often, drop it down to once every 6 months.
• Be honest but strategic. Saying "I'm a perfectionist, and I hold people too accountable" when you're not, and you don't, isn't a good idea. When someone asks you about your weaknesses, be honest. Tell the truth. At the same time, learn how to massage the truth to put your best foot forward. (This is called "public relations.") This will help you present yourself as a more well-rounded candidate.

Appreciate your effort. Because you are willing to take a good look at where you are already strong and where you could stand some improvement, you are a strong person already. It takes guts to sit down and do this work. Give your awesome self a pat on the back and remember that you are an amazing person.

Write down what you do. In order to identify your strengths and weaknesses, think about the activities you either participate in the most or get the most pleasure out of. Spend a week or so writing down all of the activities you do throughout the a given day, rating them from one to five, depending upon how much you enjoy doing or participating in them.

• Studies have found journaling to be a great method for becoming more self-aware and reflective towards one’s personal strengths and desires. This can be as simple as listing all of the most memorable moments of a given day to writing detailed narratives about your deepest thoughts and desires. The more you come to know yourself, the easier it will be for you to identify your personal strengths.

Reflect on your values. Sometimes, it can be difficult to identify our strengths and weaknesses because we haven't taken the time to clarify our core values. These are the beliefs that shape how you think about yourself, others, and the world around you. They are fundamental to your way of approaching life. Taking some time to identify your values will help you decide whether aspects of your life are strengths or weaknesses to you, regardless of what others may feel about them.

• Think about a few people you respect. What do you admire about them? What traits do they possess that you value? How do you see these in your own life?
• Imagine you could change one thing about your community. What would it be? Why? What do you think that shows about what's most important to you?
• Remember a moment in your life where you felt very satisfied or fulfilled. What was that moment? What happened? Who were you with? Why did you feel that way?
• Imagine that your house is on fire (but all pets and people are safe) and you can save just 3 objects. What would you save, and why?

Examine your responses for themes and patterns. Once you've reflected on your values, examine the responses for things that may repeat. For example, perhaps you admire Bill Gates and Richard Branson for their entrepreneurial spirit and creativity. This suggests that you may value Ambition, Competition, and Ingenuity. Perhaps you would change the poverty in your community so everyone has a home and food. This suggests you may value Community, Helping Society, or Making a Difference. You can have several core values.

• You can find lists of value words online, if you need help putting your own into words.

Determine whether your life aligns with your values. Sometimes, we may feel like we have a weakness in a particular area when our lives don't align with our core values, for whatever reason. Living a life aligned with your values is called "value-congruent" living, and it can lead to greater feelings of satisfaction and success.

• For example, perhaps you value Ambition and Competition, but you feel stuck at a dead-end job where you're never challenged or given an opportunity to prove yourself. You might feel that you have a weakness in this area because your life isn't currently aligned with what's very important to you.
• Or perhaps you are a new mother who really wants to go back to your job as a teacher because you value Intellectual Status. You might feel that "being a good mom" is a weakness because your value (of achieving Intellectual Status) appears to conflict with another value (Family-Orientedness). In this case, you can figure out how to balance your values so that you honor both. Wanting to go back to your job doesn't mean you don't also want to enjoy your new child.

Whether you want to have more successful relationships, a better career, or just be able to turn down chocolate, pushing your boundaries is essential. You will have to start by analyzing your life for weak areas, changing the way that you look at your weaknesses, and working through weaknesses when they arise.

List events with unfavorable outcomes in your life. As you go through life, some things will go the way you want and others won’t. Making a list of your failures or shortcomings can point you in the direction of your weaknesses. Write down anything in life that didn’t turn out the way you had hoped.

• For example, if you continuously fail to keep a relationship going for more than a few months, write that down.

Find common threads in these events. If your shortcomings have a common thread, this is a clear weakness. Now that you’ve identified that weakness you can start developing a strategy to work on it. When you overcome the weakness, there’s a better chance that your future outcomes will be what you want.

• For example, if you struggle to get along with family and coworkers, you might be weak in communication skills.
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Ask for feedback. You might not always recognize your own weaknesses. Sometimes, it helps if you ask for feedback from people that know you well. Get the opinion of your boss, your spouse, or anyone else that you know well.

• Avoid becoming defensive when asking for feedback. Thank the other person for their honest advice, and they will be more likely to be open with you in the future.

Don't have children or a pet if you want to help poor people eat healthily on a budget. You are then consuming less and allowing those in need additional vital resources.

Donate directly to a charity for those in food poverty. Buy basic foodstuffs and donate these to charity. Basic foodstuffs typically cost less as they are not processed. Good examples of basic foodstuffs would include meat or poultry found in the meat department. Other examples could include producing, flours, pasta and rice. Learn to prepare home cooked meals using these foodstuffs. Purchase a general purpose cookbook to learn how to prepare these items. You can also download Tips for Healthy, Thrifty Meals that is a free PDF file from the USDA.

Buy foods in season. They typically cost less and taste better. and save on global resources such as fuel for delivery costs.

Learn to buy in bulk when groceries are on sale. Plan to rotate and use bulk groceries so you do not waste food. Donate your purchases or use this method to help reduce global hunger.

Join a food co-op. Food co-ops purchase foodstuffs in bulk and share the savings amongst other food co-op members.

Find out if there is a SHARE program in your area. SHARE is a volunteer food distribution program offering low-cost food packages.

Plan ahead by maximizing leftovers. Call them planned overs. Prepare a roast for a Sunday dinner and then use the meat to make tacos, beef hash, beef sandwiches or casseroles throughout the week.

Eat less meat. Consider meat an accent to the meal rather than the main course.

Heart Disease is a condition in which a waxy substance called plaque builds up in the artery walls causing a narrowing of those walls. Once this occurs, there is reduced blood flow to the heart, which eventually can cause blockages and possibly a heart attack. There are many risk factors involved in the development of heart disease, some of which you cannot control. The diet, however, is a risk factor that you can control. Controlling your diet also helps you to control cholesterol levels, weight, and blood pressure, which are also risk factors. Key factors in following a heart healthy diet include: Choosing low-fat or lean proteins, low-fat or fat-free dairy products, plenty of fruits and vegetables, whole grains and high fiber foods, weight control, limiting sodium and being cautious when going out to eat.

Limit fat and cholesterol. Some examples of foods high in fat and cholesterol include butter, lard, hydrogenated margarine, cream sauces, coconut, palm and cottonseed oils, cocoa butter and bacon fat. Excess fat in the diet can contribute to weight gain and elevated cholesterol levels. These are both risk factors for heart disease.

• Keep saturated fat in your diet less than 7 percent of your daily calories since saturated fats contribute to plaque formation in artery walls
• Restrict trans fats in your diet since they act similar to saturated fats in your body
• Dietary cholesterol should be less than 300 milligrams daily
• If you have elevated LDL or “bad” cholesterol, decrease cholesterol to less than 200 milligrams daily
• Limit total fat intake to less than 30% of your calories per day
• Use unsaturated oils to cook with (e.g., olive, peanut, soy, sunflower, canola)
• Choose oil based salad dressings instead of creamy ones
• Grill, boil, broil, bake or steam foods instead of frying to decrease total fat intake

Choose low-fat proteins.

• Most saturated fats come from animal sources so it’s important to eat lean cuts of meat, skinless poultry, fish, low fat dairy and egg whites
• Non-meat low-fat proteins include: dried beans, legumes, soy based products and tofu

Choose low-fat or fat-free dairy products.

• Skim or 1% cow’s milk is recommended
• Soy or almond milk are both low-fat and nutrient dense
• Eat low-fat or fat-free cheeses
• Nonfat or low-fat yogurt is a healthy option
• Soy-based cheeses

Eat more omega-3 fats. They have been shown to be beneficial for heart health by raising HDL (good) cholesterol.

• Animal sources include: salmon, tuna, mackerel and sardines
• Aim for fish twice per week
• Other sources include: walnuts, canola and soybean oil
• Fish oil supplements are another source, although they do not contain other nutrients found in the food sources

Eat nuts and seeds 3 days per week. They have been shown to improve blood pressure.

• 5 to 6 nuts is a serving size for mixed nuts, almonds, cashews and pecan halves
• Read food labels to determine serving size for other nuts and seeds

Eat more fruits and vegetables daily. They have been shown to improve blood pressure.

• 5 servings of fruits and vegetables are recommended daily
• Choose fresh or frozen without added fat or salt; unlike canned produce, frozen fruits and vegetables retain vitamin and mineral content
• Have 2 tbsp. of dried fruit as a snack instead of candy
• Cut up fresh pieces of fruits and vegetables to have them ready for regular snacks
• Try ones you’ve never had before to diversify your diet as well as to ensure that you obtain as many vitamins, minerals and antioxidants as you can
• Make them the main part of your meal at least once daily