Increasing testosterone levels is one of the most common concerns of bodybuilders and men in general. Supplement and pharmaceutical companies are making tons of money from men who are trying to boost their testosterone. Most of that money is ill-gotten gains, because the supplements are either useless, potentially harmful or both. (As I explained in Part One of this post, Testofen is the only active ingredient so far that has any valid, positive research behind it.)
Also, in Part One, I explained to you the three different types of testosterone that are found in the body, what each of them does, how much you need and how to find out what your testosterone level really is.
Now I want to share with you ten things you can do completely on your own to boost your testosterone level, naturally, easily and (with some steps) very quickly. I do recommend that you take a Testofen supplement as well, and at the end of the post I’ll let you know which one and where to get it. But, you should also be doing everything you can to increase your testosterone levels. There are steps to take regarding your diet, exercise and lifestyle that have been proven to raise testosterone levels.
Here are ten of the most well-researched and effective steps, in no particular order.
1. Eat more saturated and other healthy fats.
I thought I’d start with one that would make you happy. Studies have shown that healthy mono and polyunsaturated fats help your body to create more testosterone and also help control the hormones that work counter to testosterone. You’ll want to make sure you’re getting plenty of plant-based fats such as avocado, olives and olive oil, coconut oil, nuts and seeds. But you also want to get enough animal-based, saturated fats, as these are actually more beneficial to testosterone levels.
Although you may normally try to keep your fat intake to 10-20-30% of your daily caloric intake, studies have shown that a diet of less than 40% fat will actually lead to a drop in testosterone. So IF you’re low, you may want to consider raising your total intake to 40% for at least a short time.
2. Eat less sugar.
Research has shown that testosterone levels drop almost immediately after sugar intake. This is mainly due to the fact that eating sugar prompts the release of insulin, which is one of those anti-testosterone hormones I just mentioned. If you really need to bring up your testosterone, skip refined sugar and starchy foods and limit your fruits and vegetables to mainly very low-glycemic choices.
3. Watch your stress levels.
Stress stimulates an almost immediate and stead release of cortisol, which produces an almost equal drop in testosterone. These two hormones are like a seesaw; one of them is always dominant. Testosterone tells your body to use calories as energy and to build muscle, cortisol tells your body to do the opposite and store it as fat. Do whatever you need to do to reduce your stressors, both large and small. It’s not just the big things that will prompt a cortisol increase – running late to work or school can do it just as much.
4. Get regular, restful sleep.
Aside from the fact that lack of sleep will also stimulate the release of cortisol, your body produces and synthesizes testosterone during sleep, particularly during the first few hours. Commit to getting to bed early enough to get eight hours sleep and do what you can to go to bed in a restful state, ready to sleep. Don’t watch TV in bed and put all electronics away, which means no social media. Get in bed and sleep!
5. Get enough Vitamin D.
Many people don’t realize that Vitamin D is actually a steroid hormone. It increases the amount and viability of sperm cells and it also increases testosterone. Unfortunately, we’re wearing a lot of sunblock these days and many of us are also limiting or excluding dairy. Since these are our two best resources for Vitamin D, many of us have a deficiency and don’t even realize it.
Fortunately, there are plenty of non-dairy sources of Vitamin D as well. Cod liver oil, fish, oysters, mushrooms and eggs are all excellent ways to get some Vitamin D. Taking a daily dose of a Vitamin D3 supplement if you know your level is low will help improve your testosterone level as well.
6. Get enough zinc.
This mineral is absolutely essential for testosterone production. Research has shown that increasing zinc for as few as six weeks can result in a dramatic increase in testosterone. At the same time, numerous studies prove that a zinc deficiency will result in a dramatic decrease of testosterone levels.
Experts agree that diet is better than supplementation when it comes to zinc. You can get it from raw dairy such as raw milk, cheese, yogurt and kefir, but if you don’t eat dairy you can also get plenty of zinc by eating lots of legumes.
7. Incorporate HIIT into your exercise program.
I’m a huge advocate of high-intensity interval training, as most of you know. It’s an extremely effective means of boosting metabolism and fat loss and training your alactic energy system. But high intensity interval training can also do an awful lot to boost testosterone. There’s plenty of research that shows short, intense bursts of exercise boost testosterone, while long, moderate-to-high intensity work actually boosts cortisol.
8. Eat early and eat often.
Hunger not only stimulates the release of more cortisol, it also messes with your insulin, leptin and ghrelin levels, causing more problems with testosterone release. Eat breakfast or juice some veggies and fruits as early as possible after getting up and then eat frequent, balanced snacks and meals throughout the day.
9. Go for intensity in your training.
Just as with HIIT, high-intensity lifting sessions stimulate more testosterone. However, high volume training, when done for too long a duration, will raise cortisol.
10. Time your caffeine properly.
Too much coffee is known to decrease testosterone levels. However, a recent study found that consuming a moderate (like one cup) amount of coffee right before your workout can actually increase testosterone temporarily.
These are just ten of the most effective and easily implemented things you can do to help boost your testosterone naturally. Like I said earlier, these steps can and probably should accompany a supplement of Testofen.
I’m not here to sell anybody supplements, but I do like to recommend a particular supplement now and then when I know it’s good, especially if it’s something that has a lot of ineffective or dangerous imitators (meaning there’s too many other brands imitating a good one and claiming they’re the best). That is definitely not the case with the supplement, Status. If you don’t want to go back to Part One to get the link, the Testofen supplement I recommend is Status from Blue Star Nutraceuticals. I know and trust Blue Star and have used this supplement myself, so it’s one I’m comfortable suggesting.
If you only incorporate one or two of these steps a week, you’ll be well on your way to getting your free testosterone level where it should be for maximum gains and maximum health. Click here to learn how to double your testosterone.
———
References:
Netter A, Hartoma R, Nahoul K. Effect of zinc administration on plasma testosterone, dihydrotestosterone, and sperm count. Archives of Andrology. 1981 Aug; 7(1):69-73.
Pilz S, Frisch S, Koertke H, Kuhn J, Dreier J, Obermayer-Pietsch B, Wehr E, Zittermann A. Effect of vitamin D supplementation on testosterone levels in men. Hormone and Metabolic Research. 2011 Mar; 43(3):223-5.
Mehta PH, Josephs RA. Testosterone and cortisol jointly regulate dominance: evidence for a dual-hormone hypothesis. Hormones and Behavior. 2010 Nov; 58(5):898-906.
Hämäläinen E, Adlercreutz H, Puska P, Pietinen P. Diet and serum sex hormones in healthy men. Journal of Steroid Biochemistry. 1984 Jan; 20(1):459-64.
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