7 Smart Ways To Boost Your TestosteroneIf you were expecting some magical potion or supplement or weird body hack that will how do you boost testosterone levels and naturally increase your T levels, what follows is bound to disappoint. The unsexy truth is how do you boost testosterone levels increasing T naturally simply comes down to making some long-term changes in your diet and lifestyle. The good news here is that while the things I recommend below will boost your T, their effect is hardly limited to testosterone. Before you make any changes in lifestyle or diet, talk to your doctor or healthcare provider. August of last year tesstosterone a tough twinmuscleworkout steroids for me, primarily because of a huge and grueling project we were in the midst of here on the site.
How to Increase Testosterone Naturally | The Art of Manliness
If you were expecting some magical potion or supplement or weird body hack that will instantly and naturally increase your T levels, what follows is bound to disappoint. The unsexy truth is that increasing T naturally simply comes down to making some long-term changes in your diet and lifestyle.
The good news here is that while the things I recommend below will boost your T, their effect is hardly limited to testosterone. Before you make any changes in lifestyle or diet, talk to your doctor or healthcare provider. August of last year was a tough month for me, primarily because of a huge and grueling project we were in the midst of here on the site.
I was stressed out and my sleeping, healthy eating habits, and workout regimen all suffered. My stress level and diet fluctuates throughout the year anyway, so at any point, factors in my current lifestyle would have influenced the results.
After 90 days, I had my testosterone tested again. I had doubled my testosterone. Our diet plays a huge role in our testosterone production. Our glands need certain minerals — like zinc and magnesium — to get testosterone production started and our Leydig cells need cholesterol to make testosterone. The biggest change I made to my diet was increasing my fat and cholesterol intake. The emphasis on increasing fat and cholesterol consumption meant I got to eat like Ron Swanson for three months — bacon and eggs and steak was pretty much the staple of my diet.
For those interested, at the end of this section, I share my cholesterol and triglyceride levels after more than four months of eating copious amounts of bacon, eggs, meat, and nuts. Aside from being delicious, it also provided the fats and cholesterol my body needed to make testosterone. Nitrates freak me out, so I used nitrate-free bacon. I packed as many T-boosting foods as I could into this thing. I bought most of the ingredients for my Testosterone Salad at Whole Foods. For those curious, I added up all the ingredients and divided by six I typically ate six of these salads in a week.
I guess I am a pretty boring dude. During the day I tried to snack on testosterone-healthy foods like nuts, pumpkin seeds, and broccoli. Studies show that high fat diets actually contribute to increased body fat loss. And as we discussed earlier, as you lose body fat, your T production ramps up. Virtuous cycle for the win! I just ate what the family was having: I just watched my portions and tried to stop eating as soon I was full.
With that said, I was judicious with the carbs. I tried to be really strict with my diet during the week and relaxed it on the weekends. Some studies have shown that beer can lower your T levels in a few ways , but I imagine it would be fine as a weekend indulgence. The goal is simply to eat more high-fat foods. I was curious what my cholesterol levels would be after following a diet high in cholesterol and saturated fat, so I got a full lipid screening a little more than four months after I began my experiment.
Here are the results:. So despite pounding back bacon, eggs, whole milk, and steak for four months, I still had healthy cholesterol levels. With that said, I did include some nutritional supplementation in my experiment. There are several supplements on the market claiming to be natural testosterone boosters. I get these sorts of things in the mail all time. The companies that produce these products claim that the herbs typically stinging nettle and tribulus in their pills increase free testosterone by reducing SHBG.
If you read online forums about boosting testosterone, many guys swear by the effectiveness of natural testosterone boosters. The evidence is mixed. A study found that stinging nettle did indeed increase free T in mice, but another study showed no increase in humans.
You see the same sort of results with tribulus — works in mice, but not humans. Exercise boosts testosterone in two important ways. First, specific types of exercise actually cause our body to produce more testosterone. Second, exercise helps to increase muscle mass and decrease body fat. The less fat we get, the more T we have. I primarily just did my own barbell training program during the day experiment.
I definitely recommend picking up a copy of the book that lays out the program. It calls for short, intense bursts of exercise, followed by a less-intense recovery period.
You can find a whole bunch of HIIT workouts online, but the one I used during my day experiment was a simple wind sprint routine.
On Tuesdays I went to the football field near my house, marked off 40 yards with some cones, and sprinted as fast as I could. I typically did 40 sets of yard sprints in a workout. The ethos is to push yourself harder and harder every day.
Studies have shown that overtraining can reduce testosterone levels significantly. Depending on your workouts, more days off might be in order.
I typically took the weekends off from intense exercising. I tried to be more active throughout the work day. I took breaks every 30 minutes or so to take a walk. I also used a standing desk more often than I usually do. Most Americans today are sleep deprived, which may be a contributing factor to declining testosterone levels in men. In one study, researchers at the University of Chicago found that young men who slept less than five hours a night for one week had lower testosterone levels than when they were fully rested.
During the month before my experiment, I was definitely sleep deprived. Some nights I was only getting 4 to 5 hours. During my experiment I tried to get 8 to 9 hours of sleep at night as consistently as possible. I had to go to bed earlier, but I was only cutting into time that I would have been using to mindlessly surf the net anyway.
When we face stress, our adrenal glands secrete cortisol to prepare our bodies and minds to handle the stressful situation — the primal fight-or-flight response. In small dosages, cortisol is fine and even useful, but elevated cortisol levels for prolonged periods can do some serious damage to our bodies and minds. One area that seems to take a hit when cortisol is high is our testosterone levels. Several studies have shown a link between cortisol and testosterone. When cortisol levels are high, testosterone levels are low; and when testosterone levels are high, cortisol levels are low.
My stress-filled August was likely another factor leading to my low T levels. Knowing about the connection between cortisol and testosterone, I took the following measures to improve my stress management:. Many endocrinologists are sounding the alarm about the damaging effects that come with exposure to common household chemicals.
One type of endocrine disruptor is particularly bad news for our testosterone levels. The problem is xenoestrogen is freaking everywhere — plastics, shampoos, gasoline, cows, toothpaste. You name it and chances are there are xenoestrogen in it. Note to expecting parents: Despite the stacked deck, I did my best to avoid products that contained xenoestrogens during my day experiment.
Testosterone is the fuel that propels our sex drive, but did you know that actually having sex puts fuel in our testosterone tank? Twice a week during my three-month experiment, I took a minute cold bath after my really hard workouts. I did it for a few reasons. Another reason was that I thought it could help increase testosterone levels. The basis for my thinking that T levels could be boosted by cold baths came from a post I wrote a few years ago on the benefits of cold showers.
One benefit I found in my research was that they could increase testosterone levels. No artificial gels, creams, or injections. Nothing top secret or cool. If the glands and cells responsible for producing testosterone are damaged or defective, no amount of eggs or sleep will help you raise testosterone levels. A recent study suggests that age-related T decline is not inevitable , and that if you keep living a healthy lifestyle, you can maintain healthy testosterone levels.
Follow the guidelines above, and see what happens first. Tailor the above recommendations to your personal needs and lifestyle. If you have an injury that prevents you from heavy weightlifting, move as much as you can in the way that you can. There are no studies out there which can tell you exactly what will happen if you do X and Y, but not Z. You Also Might Like Contact Advertise Comment Policy Legal.