Here are my natural testosterone boosting tips
#1: Increase healthy fat intake
Following a low-fat diet is a very effective method to destroy testosterone production. Healthy sources of dietary fat provide the building blocks to support optimal testosterone production. At least 30% of overall dietary intake should be derived from healthy fats such as: olive oil or coconut oil etc. Some do even better with higher intakes of fat such as myself ( depends on blood type) so don’t buy into the long standing myth that intake of dietary fat is unhealthy.
One study actually showed how effective both olive oil and coconut oil are for converting cholesterol into testosterone. Some Doctor’s even theorize that high cholesterol levels are a desperate attempt for the body to produce more testosterone. Thus, perhaps if you take in more healthy fats, you will convert more cholesterol into testosterone and improve cholesterol levels as well.
#2: Get deep sleep every night
Nowadays t is hardly a mystery that deep sleep every night is critical for optimal health so it should not be surprising that it is essential for adequate testosterone production as well. Yet, few value the importance of sleep and rather waste time watching four hours of TV every night. Even worse, many waste even more time on Facebook, Twitter, and message boards arguing with people that they will never meet in person.
It is time to avail yourself of virtual living and allocate more time to deep sleep so you can improve real world living.
Try reading for an hour before bedtime to unwind and get into a relaxed state. Magnesium before bedtime is also a natural muscle relaxant that not only supports deep sleep, but increases testosterone levels as well.
#3: Make sure you have adequate intake of vitamins and minerals.
There are many vitamins and minerals that are important for optimal testosterone production. At the forefront are: vitamin A, vitamin D, and many more (which all my clients get). A good diet and multivitamin will cover many of the bases.
#4 Avoid high sugar consumption
High sugar consumption is at the root cause of many ailments including low testosterone levels. When you over consume sugar which is very easy to do, you spike insulin levels which drives all the glucose out of your bloodstream. The extreme low blood sugar state will provoke you to eat even more sugar and the insidious cycle never ends.
The excess sugar intake will increase stored body fat faster than anything else. The more body fat you have, the higher the level of aromatase enzymes, and the greater the conversion of testosterone into estrogen. (see where I’m going?)
High sugar intake also increases levels of stress hormones which further inhibit optimal testosterone production. Make no mistake about it, sugar is highly addictive and is a very difficult habit to break. Nevertheless, it is worth the trouble as it is one on the most important things you can do for overall health and natural testosterone production.
Got killer cravings? I have some tips and tricks on how to easily kill those after dinner, pre-bed cravings.
#5 Lift heavy weights with a focus on compound exercises
Doing a weight training program focused on compound exercises such as: deadlifts (not my favorite), squats, weighted dips, overhead presses, kettlebell swings, bent over rows, weighted pull-ups etc will go a long way to increase both testosterone and growth hormone.
Try not to overdo weight training, such as training for 2 hours straight. It will prevent the benefits and raise the stress hormones and inflammation
Don’t waste time on isolation exercises such as: curls, lateral raises, and leg extensions (actually works for me quite well). Focus on compound exercises (especially squats and deadlifts) and get the workouts done in forty-five minutes and get on with your life.
#6 Avoid alcohol and especially beer (yeah, don’t nag)
If you have low testosterone levels, you’re not doing yourself any favors by drinking too much alcohol. Alcohol increases the conversion of testosterone into estrogen and perhaps this is why many guys get overly emotional after several drinks (lol). Even worse is beer which is loaded with hops which is highly estrogenic. Maybe this is why so many beer drinkers have bitch tits and look six months pregnant.
I wouldn’t worry about a few drinks per week, but if you’re having a few drinks per night, don’t be surprised that you have low testosterone levels and stubborn body fat.
#7 Take supplements to support testosterone production
Most supplements touted as testosterone boosters are worthless such as tribulus and horny goat weed. Tribulus has never been shown in any study in men to increase testosterone. Yet a few studies show that it doesn’t increase testosterone at all.
Some supplements have been shown to be somewhat efficient such as Tongkat Ali, Fenugreek, and D Aspartic Acid. However, none of these are my top pics.
The best supplements for increasing testosterone in my opinion are: bulbine natalensis, mucuna pruriens, stinging nettle root, and scots pine pollen.
Bulbine helps signal the testes to produce more testosterone and also converts cholesterol into testosterone.
Mucuna supports levels of luteinizing hormone which is a signaling hormone that the brain uses to communicate with the testes to initiate more testosterone production. Mucuna also increases the neurotransmitter dopamine which in turn supports mood, energy, and growth hormone production.
These are some examples. I’ve got many more!
There you go, inside information! Please let me know in the comments if I missed something or you maybe you know another way to raise testosterone levels naturally!
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