Testosterone does quite a lot of things in the male body. Females produce testosterone as well, just not as much as men.
With all the steroid usage and testosterone boosters (which rarely work) flooding the market, testosterone is a big deal. Guys from all walks of life are looking into Testosterone Replacement Therapy (TRT), underground steroids, pills, vitamins and whatever else they can get their hands on to give them a boost.
Testosterone supports a healthy sex drive, muscle mass, improves fat loss, brain function, increases energy and assists with disease prevention.
Having the dreaded low levels of testosterone is associated with low sex drive, lack of energy, low sperm count, a decrease is sexual performance, feeling down and depressed, a decline in strength and a lack of physical endurance.
No bueno amigo.
Testosterone peaks in males around age 18, maintains its levels through the 20’s and then starts to decline around age 30.
It’s crucial that guys go to war against dropping levels of testosterone. Their manliness literally depends on them taking massive action to combat the effects of the natural decline of test levels.
If you’re reading this and thinking that steroids, test boosting pills or hormone replacement therapy are your only options, think again.
I’m going to give you 50 ways to boost your testosterone the good ol’ natural way, so bust out your note pad and lets get to work.
1. Lift Heavy
Lifting heavy and building strength has been shown to improve testosterone production. It’s a great idea to incorporate strength training on regular basis. Not to mention, lifting heavy just makes you feel like more of man!
2. Focus on compound movements
Get the most bang for your buck with squats, deadlifts, bench press and overhead press. This isn’t to say that isolation movements don’t have their place, but your training plan should have a strong emphasis on these main 4 movements. Your entire body is being utilized when performing compound movements, therefore you’ll see much faster results with both muscle building and fat loss (both of which improve test levels).
3. Get Lean
Lowering body fat has been shown to improve testosterone production in the body. Carrying around unhealthy levels (more than 15% for men) of bodyfat does major damage to testosterone levels plus it increases the risk for heart attack, disease and other health issues. All of our body transformation clients focus on getting to a healthy level of body fat first. This makes things much easier when it comes to building muscle and improving overall health.
This guy’s testosterone level is VERY HIGH
4. Eat plenty of key vegetables
There’s research showing that veggies rich in a substance called “indole-3-carbinol” or “IC3” for short can positively effect estrogen metabolism in men. There was a study that showed 500mg of IC3 per day reduced “bad” estrogens by as much as 50%. This of course helps improve testosterone levels. Which veggies contain high amounts of IC3? Your best bets are broccoli, brussels sprouts, kale, bok choy, and turnips.
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5. Eat your healthy fats
Eating healthy fats is key for overall health. Fats such as olive oil, eggs, animal proteins, avocados, flax seed oil, coconut oil and nuts offer tremendous benefits for optimizing your hormonal levels, including testosterone. You’ll want to monitor your portions of fats due to their higher caloric density (1 gram of fat contains 9 calories), but you’ll want to ensure they are a staple in your daily diet.
6. Supplement with Zinc
There are no magical supplements that will cure low testosterone, but ensuring you have sufficient levels of zinc in your body can help combat low T. Zinc helps primarily with immune system function, but low zinc can contribute to low T.
Stress is a testosterone KILLER. Meditation can help calm your mind and teach you breathing exercises for stressful time. Starting your day with some quiet time where you can clear your mind can set you up for less stress and thus, higher testosterone!
8. Have more sex
Yeah I know this is a tough one, but being intimate with your spouse on a regular basis can improve testosterone levels. You’re welcome!
9. Get Better Quality Sleep
Some people say 6 hours of sleep, others say 9 then there are the standard 8 hours per night recommendations. Which one is it?? Well the real Testosterone boost comes from quality sleep. Meaning your sleep environment needs be set up for success. This includes darkening your room, sleeping in cool temperatures, minimizing technology and TV usage near bed time, utilizing your bed for sleep and sex only, and avoiding caffeine in the afternoon. This will help you fall asleep easier and get deeper, more productive sleep which is excellent for boosting testosterone naturally!
These 9 tips are an excellent place to start when it comes to boosting your testosterone naturally and improving your overall lifestyle. Start incorporating them and I guarantee you’ll see a noticeable change in how you look, feel and perform. These are some of the key daily habits that I’ve used to stay in great shape and experience healthy levels of testosterone.
Do you have experience with any of these? Do you have additional tips? If so, leave a comment below!