7 Steps To Boost Testosterone Levels Naturally

By

Vince Del Monte, WBFF Pro Fitness Model, Certified Fitness Trainer
and Nutritionist and author of No Nonsense Muscle
Building.

As we learned yesterday, total testosterone levels in males (depending on testing method) should be 270-1,100 nanograms/deciliter. Testosterone is a powerful and natural anabolic steroid hormone that is tremendously beneficial.  Despite the negative media attention, the circulation of false information and the focus of “illegal anabolic steroids,” natural testosterone enhancement is and must always be the primary goal of any every athlete/bodybuilder looking to maximize health, improve performance and build a championship body.

While testosterone production is genetically regulated and genetically determined, and while genetic coding is not yet within our ability to manipulate and control, we do have the ability to influence genetic expression and, therefore testosterone production by manipulating three factors: exercise, nutrition and supplementation.

Many endocrine doctors recommend having your testosterone levels checked immediately if you have reduced levels of sexual desire, which eventually leads you to your doctor with a telltale complaint, “I can’t get an erection.”  If you have borderline testosterone scores, it’s advisable to raise your levels with exercise, fat loss, stress-control, nutrition and sleep before considering hormone therapy.  The sooner you start working on maintaining on higher levels in your 20s and 30s, the better chances you’ll have higher levels later on. Let’s examine ten tips to get your juice up – safely.

1. Eat Pro-Testosterone Foods

To boost testosterone levels, it’s first critical to eat foods rich in the mineral zinc. Zinc has been called “the man mineral” for a reason – it makes or breaks your testosterone production.  In addition to being zinc-rich and pro-testosterone, some of the foods listed – specifically beef – are rich in B-vitamins and growth factors that promote anabolism, while others like nuts and seeds contain beneficial fats and even have anti-inflammatory enzymes that limit exercise-induced inflammation damage and promote rapid exercise recovery and muscle growth.  Here are your top pro-testosterone foods: oysters, chicken, beef shank, pork chops, plain low-fat yogurt, wheat bran, wholemeal bread, cashew nuts, pumpkin seeds and baked beans.

2. Consume Cruciferous Vegetables Like…

Broccoli, cabbage, brussels sprouts, cauliflower, bok choy and kale, which may boost testosterone levels. These foods are high in the chemical Indole-3-Carbinol.  Scientific research shows that I3C acts on the testosterone metabolizing enzyme and is converted into the chemical 3,3-diindolyl methane (DIM).  it’s thought that I3c and DIM may favorably impact testosterone profile by by hydroxylating estrone into 2-hydroxyestrone and 2-methoxyestrone.  Both of these are supposed to weaken and excrete estrogen from the body via the urinary tract.  Even if they don’t exert positive testosterone effects, the antioxidant power of these foods is likely to contribute to muscle growth – so eat these vegetables anyways.

3. Join The  Mediterranean Club 

If you had to rank the the world’s populations in terms of pure hairy-chested maniliness, chances are the Greeks, Sicilians, and  Cypriots would rank in the top.

So it should be no surprise that an eating plan similar to the classic Mediterranean diet, deriving about 25-40 percent of its calories from fat, is optimal for increasing for maintain your testosterone levels.

Cholesterol is the building the block of testosterone, so it makes sense that a meat-eating, cholesterol-consuming diet would yield more of the big T than a vegetarian diet. Duh.

Interest in the Mediterranean diet started in the 1960s, when researches observed that people in the olive-growing regions lived longer, had less heart disease and fewer heart-attacks, and had fewer incidences of many cancers (including prostate cancer, the 2nd most deadly for men).

Most of the fat in the Mediterranean diet comes from olive oil, meaning most of it is monounsaturated. The protein comes from fish, eggs and cheese. The carboydrate comes from the whole grain bread, pasta, and rice as well as from fresh, seasonal fruits and vegetables. The diet has little saturated fat and virtually no refined or sweetened
carboydrate.
4.  Add Nuts To Your First & Last Meal Of The Day 

Nuts are good for your nuts. Various research studies insist that the overall consumption of fat, especially monounsaturated fats, increase testosterone. Nuts, such as almonds, walnuts, cashews and pecans contain great “healthy” fats as well as the essential fatty acids necessary to boost testosterone levels.  Eating a hand full each day will significantly help create a balanced diet as well as the possibility of increasing your testosterone.

5. Have Morning Sex (assuming you have a partner willing)

On top of burning a few extra calorie each morning, just having an erection increases your testosterone. And you already get a surge of testosterone when you wake up, so this will bump it up even further.

6. Say Bye To Booze 

I can see the eyes roll and hear the groans! To maintain a healthy testosterone count — and titanium erections — cut yourself off after two drinks when you do indulge in some alcoholic beverages . Binge drinking will kill your testosterone levels.  Alcohol affects the endocrine system, causing your testes to stop producing the male hormone. That’s one reason drinking often causes you to go limp at the moment of truth.  Alcohol also has a fat-storing, muscle-wasting mechanism related to the work of the stress hormone cortisol. In short, you can’t drink your suds and become a stud too.

7.  Stop Surfing for Porn at 2 a.m.

My favorite indication of a goods night sleep is waking up with your sheets pitched as a tent. Sleeping less than seven to eight hours a night can throw off your circadian rhythm. That’s why it’s no wonder your testosterone levels are higher in the morning after a good night’s sleep. So if you’re working long hours, surfing dirty websites, clubbing till wee hours in the morning, don’t be shocked if your sex drive starts to take a crash.  Strive for 7-8 hours of quality sleep a night.

Want To Experience The Power Of Optimized Testosterone To Build Lean, Hard Muscles & Gain Unbeatable Strength? Learn Ten Additional Steps To Boost Testosterone By Clicking Here

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Comments

28 thoughts on “7 Steps To Boost Testosterone Levels Naturally

  1. Didn’t one of the UFC fighters get tested and have higher levels in his blood and it was because he was eating horse meat? I think it also triggered the steroid filters too because of what the horses were getting as supplements.

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  2. Saliva testing: Saliva testing measures your body s hormones levels at the cellular level. A saliva test can measure your estrogen, progesterone, testosterone, cortisol and DHEA levels. When you provide and test multiple samples over time, your healthcare provider can formulate charting changes in hormones with saliva testing.

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  3. Finally, monounsaturated fats can be natural testosterone boosters. Consuming an avocado a day or some olive oil and almonds really helps get those healthy fats that can help you naturally boost your testosterone levels.

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  4. What are your thoughts on TRT? would you suggest trying that right away for someone with severely low T levels or would you say to try and raise your testosterone naturally first?

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  5. I heard the claim that nuts are good for your nuts before, but I think i read somewhere maybe the 4 hour body) that brazi nuts really boost testosterone too. Never realized alcohol lowers your T levels….I just thought it caused whiskey d**k because you couldn’t feel it anymore 😉

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    The web design on a web hosting providers website is a
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  7. Pingback: Anonymous

    • queria saber que esta pasando con ala asignacion x hijo (no la universal) xq hacen dos meses no me depositan lo que corpseronde necesito una respuesta urgente ya que x ese vendito numero que dan de telefono es imposible comunicarse gracias

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    • I’m surprised that no one mentions exposure to sunlight. This is a biggie if you ask me. Oh and what about squatting exercises?

      Part of me thinks its also mental. If you dont enjoy sex with your partner then your sex drive will be lower. Or if you have multiple or frequent new partners then this may also increase Libido. Then again what do I know I’m 40 years old

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      • By the way, I loved the part about nutrition and I meant to say another great article. Keep em coming!

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  8. Hi Vince? Curious coach and brother… what about the effects of wine on testosterone?

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  9. Nice..
    Science prove a lot of your content Vince.I am a medical doctor doing my research in endocrinology and muscle physiology. So we do a lot of work with testosterone and cortisol.Our findings back a lot of what u ve written.Anyone out there better take it serious.

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  10. Supplemental boron has also been shown to boost test.

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  11. Lol “nuts are good for your nuts”…I love it. Gotta go get a can of cashews today!

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  12. Saturated fat is not the enemy, coconut is the best fat on earth. Grains are the enemy!

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  13. Why do we need to boost it?? Mine is 21.2 and I’m 60 and 24%fat
    Apart from waking every morning with a woody I can’t see the point.
    Alan

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    • Alan test will help maintain and build muscle, it’s what makes us men with out decent levels we would turn into women!! Low test equals low energy and drive.its not just about libido!!

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  14. Great stuff Vinny

    Some funny stuff included there as well

    My favorite point: No.6 – Say bye to booze

    Never had it.Never will

    Also….Love point no 5. You wont have to tell me twice about that. 🙂

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  15. Hey Ben.

    What does Tim say about that? I can see how cold showers would have recovery and inflammation benefits post workout…

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  16. Good stuff, Vince. You think there’s anything to Tim Ferriss’s 4 Hour Body claim of “taking a cold shower”?

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