How to Increase Testosterone Naturally - 8 Lifestyle Changes to Make
Written by Jeff Ferrara on December 18, 2016
Remember how Austin Powers is always obsessed about his "Mojo"?
There's a scientific term for that, and that's testosterone.
Testosterone is the human male's primary hormone.
Not surprisingly, adult men produce up to 10 times more testosterone than women.
Testosterone is responsible for sex drive, libido, as well as maintaing muscle and bone mass.
Now you can see why testosterone is so important, espeicially to Mr Powers.
In this guide, we're going to give you 8 actionable steps you can take to improve your testosterone levels naturally, without any medical supplements.
Maintain a Healthy and Well Balanced Diet
Eat monounsaturated fats
Monounsaturated fats are typically found in nuts.
- Macadamia Nuts
Nuts are great because they're easy to snack on.
Just pour into a bowl.
In fact, we recommend pouring them into a bowl to ensure you don't overeat them.
Overeatting nuts is bad because they are primarily fat, and a diet too high in fat leads to weight problems, and of course, fat gain.
Eat more cabbage.
A study conducted at Rockefeller University in New York found cabbage is packed with Indole-3-Carbinol, or IC3, a phytochemical that helps to boost testosterone level.
In the study, men were able to reduce Estrogen hormone by 50% when they were given a dose of IC3.
Estrogen is the primary hormone generated by women (but is also produced by in men in much smaller amounts).
Here are other foods that you can eat to reduce estrogen levels:
- Bok choy
- Brussels sprouts
- Collard greens
Completely avoid soy products.
This is probably one of the biggest foods you can avoid that can provide the most benefit to your testosterone levels.
Soy produces equol in your gut which is a strong anti-androgen (testosterone killer).
Additionally it rises your estrogen production levels significantly, thus cutting out testosterone production.
Because it doesn't even taste that great, it's actually fairly easy to avoid soy products.
In fact, most of the soy consumers are vegans.
Limit (or avoid) your alcohol consumption.
There are numerous studies that reveal alcohol consumption decreases testosterone level for up to 24 hours.
All while this is happening, it increases cortisol and lowers growth hormone levels.
Growth hormone is also another essential for body and cell repair.
Your body is constantly producing this hormone as well, so to cut it off for up to 24 hours is no good.
In short, your hormonal profile goes into wack for about 24 hours and your natural testosterone and growth hormone production suffer.
Foods that boost testosterone.
- Green Vegetables
- Tribulus (Herb)
- Testofen (Herb)
Ways to use physical activity to increase testosterone naturally.
Perform a regular workout routine.
How many times have you "promised" yourself that you would workout "tomorrow"?
If you're like me, you've made many of these failed promises to yourself in your mind.
The only way to get around this is to set a weekly routine for your workouts.
Promise yourself 3 days to workout - no more no less.
The idea is that you make it easy enough so that you can get it done no matter what.
Strength training is critical to testosterone production.
That's because overload that it places on the muscles promotes both testosterone and growth hormone production.
These two hormones are necessary to repairing and maintaining muscle mass.
That's why it's necessary to stimulate your body into producing them - all by weight training.
Avoid overtraining - intensity and number of workouts per week.
Overtraining produces a stress hormone that breaks down muscles and competing testosterone production.
A study done by University of North Carolina researchers discovered that overtraining lowers testosterone levels as much as up to 40%.
A simple rule to follow to avoid overtraining:
Simply make sure you get enough rest in between workouts!
That means sufficent sleep as well, which we'll talk about next.
Getting enough sleep.
Getting enough sleep is fairly easy.
The simple rule to follow?
Aim for 6 hours of sleep every night.
Those guys under 18, still going through puberty should aim for at least 8 hours.
You may want to invest in a sleep aid like phenibut to put yourself into a much deeper sleep.
The result is that you awaken much fresher and more restored.
Reducing and eliminating stress as much as possible.
Watching your favorite sports.
Researchers at University of Utah found that men who are actively engaged in watching sports team compete experience a surge of testosterone levels similar to the players.
The research found a 20% increase in testosterone levels of fans watching the game their team win.
On the other hand, testosterone levels fall 20% when their team lost.
One requirement is that you actively be engaged in the sporting event, so if you're passively watching, don't expect to get much of a testosterone boost.
This also naturally leads to have you compete in sports yourself.
Get as much sun as possible.
Boston State Hospital reported simply by exposing the skin to sunlight for 15 to 20 minutes can help raise testosterone level up to 120%.
Also, the research found additional data when exposing the genital’s skin to sun increases hormone level by a whopping 200% - so if you can, you know what to do!
This one was a big problem for me originally.
I used to live in Seattle at in the fall and winter, the sun literally went down at 3pm.
In other words, at 3pm, it was completely dark.
Not only was I not productive, but I just wanted to crawl up and go to sleep. At 3pm in the afternoon!
Eventually, I moved to Los Angeles, and sun was not a problem any more. I had more energy, higher sex drive, and simply wanted to move about and do more things.
See, testosterone is like an agent of activity and change.
So it's only natural that the sun boosts the natural production of testosterone.
Take a cold shower or bath for a temporary boost.
Cold showers shock your body into a state of adreneline that produces more testosterone and other hormones.
Not only that, but it can wake you up immediately and is good for setting a productive state for the rest of the day.
So its benefits are pretty much compounding throughout the day (especially if you cold shower in the morning).
Managing your weight properly. Here's what you need to do:
Cut fat, Gain muscle.
Having too excessive amounts of fat is a testosterone killer.
Many clinical trials have proven that there is a clear link to between obesity and testosterone levels.
While women primarily store fat in the hips and buttocks, men primarily store it in the belly.
So while losing fat will help your testosterone production, it also has another key purpose - it will make your penis bigger.
Yes, you heard me right.
Becuase the a large amount of fat in men is stored in the belly and pelvis area, it is effectively "hiding" your penis beneath all that fat.
When you lose this fat, you are physically "showing" more penis shaft and effectively making it longer.
So if you need an additional motivator - simply reenforce the fact that losing fat will boost your testosterone and penis size.
How to check your testosterone levels.
The only way to do this is to get a blood test.
Simply go to your doctor and request a blood test.
These are routine and typically covererd by insurance plans.
In fact, it's highly recommended to get a blood test at least once a year.
Not only that, but it will reveal other critical metrics as well as your testosterone level.
The blood test should be fast - the nurse sticks a needle in your arm and draws multiple vials of blood.
The testosterone level number is reported by the lab after they analyze your blood sample.
Raising your testosterone naturally is very possible to do simply by making certain lifestyle changes.
All these methods discussed above also have hidden benefits: They also improve your overall health.
The things they taught you in school were actually beneficial in more ways than originally expected!
Since your body naturally produces less testosterone as you age (for most guys around age 40), it's absolutely essential that you get into habit of a reliable lifestyle that will supply you with testosterone for the rest of your life.
If you're new to managing your testosterone, the single best thing you can do right now is to see a doctor for a blood test to get your testosterone levels checked.
That way you'll immediately know if you're deficient and need to start taking action now.
How are your testosterone levels? Let us know in the comments!
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