30 Ways To Boost Your Testosterone Naturally

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1) Lose weight. This is obvious. Obesity is rarely good for the body in any way, shape, or form. A recent study from Australia showed a linear relationship between weight loss and rising testosterone levels. [11]

2) Short, high intensity exercise sessions have been shown to provide a boost.

3) Diets like intermittent fasting may help regulate hormones and prevent the recurring drop in test levels that come from frequent meals. [1]

4) Make sure you’re consuming enough zinc. Zinc plays a key role in testosterone production.

5) Focus on strength training, making sure to include the big hitting lifts like squats, deadlifts, and bench press.

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6) Get in the sun! Sun exposure helps the body naturally produce vitamin D which helps to boost testosterone.

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7) If you can’t get into the sun, supplement with vitamin D. Individuals that took vitamin D supplements for a year experienced a substantial increase in testosterone levels. [2]

8) Stress reduction is a must. When under stress, the body releases cortisol which works to block the effects of testosterone.

9) Restrict or limit your intake of processed sugar. Sugar spikes insulin levels which tends to lower testosterone levels. [3]

10) Don’t skimp on healthy fats, which includes saturated fats. A diet rich in fat has been show to provide a test boost. [4]

11) Invest in a BCAA supplement. BCAAs, when tag-teamed with resistance training, can result in elevated testosterone levels. [5]

12) Stop avoiding cholesterol. Yes, you read that correctly. Testosterone is derived from from cholesterol. When you have a bolstered HDL cholesterol level you also have a stronger free testosterone level. [6]

13) Don’t forget your fenugreek. While research on fenugreek is still new and growing, it is promising. A six week study in males resulted in an increase in sexual function and performance. [7]

14) Get DIM. No, not dim witted. DIM is diindolylmethane. It helps to regulate estrogen and testosterone in the body. DIM can be found in foods such as broccoli and cauliflower.

15) Limit rest between sets. Some research has shown that shorter rest periods can elicit a better hormonal response. [8]

16) Make better sleep a priority. quality sleep helps to better regulate testosterone levels. A university of Chicago study on men found that they longer they sleep, the better their hormone levels were. [9]

17) Using drop sets, partials, and forced reps may help to boost testosterone. [10]

18) Focus on liver health. When you liver is not functioning properly it impacts your testosterone levels. The liver, through an important enzyme, works to conjugate the 17beta-hydroxyl group of testosterone.

19) Use a reputable and quality testosterone booster like MTS Insurgent.

20) Remain active. Another obvious answer, and one that goes hand in hand with weight loss.

21) Ask your doctor about medications such as fentanyl, prednisone,MS Contin, and OxyContin. They may be working to lower your natural test levels.

22) Cut back on alcohol consumption. A Dutch study found that men who drank a moderate amount of alcohol, over a 3 week period or time experienced a seven percent drop in testosterone levels. [12]

23) Can’t get outside? Eat more tuna, milk, and egg yolks. These foods are all rich in vitamin D.

24) Oysters, shellfish, and beef are all rich in zinc. Eat them!

25) Lower your exposure to endocrine disruptors such as plastics, pesticides, and preservatives. These compounds can work to throw your hormone production off balance.

26) Have more sex. With a partner. Men who engage in relations with a partner experience over a 6-fold increase in testosterone production compared to those who don’t. [13]

27) For men over the age of 60 it’s even more important to engage in sexual relations with a partner. Aging men with a greater degree of sexual activity experience noticeably higher  serum testosterone levels. [14]

28) This might sound silly or trivial, but watch your posture. Two minutes of “power-posing” can boost testosterone levels. (Link to abstract here.)

29) Win! Whatever it is you’re doing – school, your career, investments, women, sports – find a way to win. Winners have higher testosterone levels. This is proof that mental drive can lead to physical improvement. [15][16][17][18]

30) Don’t ignore testicular health. Up to 20% of men develop an abnormal enlargement called an varicocele, which basically causes a blockage of some of the veins that lead to the gonads. A side effect of this condition is a reduction in testosterone production. See a doctor today and make sure your boys are in good health.

References

1. “How Intermittent Fasting Affects Testosterone Levels.” Anabolic Men, www.anabolicmen.com/intermittent-fasting-testosterone/.
2. “Effect of Vitamin D Supplementation on Testosterone Levels in Men. – PubMed – NCBI.” National Center for Biotechnology Information, www.ncbi.nlm.nih.gov/pubmed/21154195.
3. Study presented at The Endocrine Society’s 91st Annual Meeting, June 13, 2009, Washington, D.C.
4. “Diet and Serum Sex Hormones in Healthy Men. – PubMed – NCBI.” National Center for Biotechnology Information, www.ncbi.nlm.nih.gov/pubmed/6538617.
5. “Amino Acid Supplements and Recovery from High-intensity Resistance Training. – PubMed – NCBI.” National Center for Biotechnology Information, www.ncbi.nlm.nih.gov/pubmed/20300014.
6. Heller, R. F., Wheeler, M. J., Micallef, J., Miller, N. E., & Lewis, B. (1983). Relationship of high density lipoprotein cholesterol with total and free testosterone and sex hormone binding globulin. Acta Endocrinologica, 104(2), 253-256.
7. Steels, E., Rao, A., & Vitetta, L. (2011). Physiological Aspects of Male Libido Enhanced by Standardized Trigonella foenum?graecum Extract and Mineral Formulation. Phytotherapy Research, 25(9), 1294-1300.
8. Kraemer, W. J., Marchitelli, L., Gordon, S. E., Harman, E., Dziados, J. E., Mello, R., … & Fleck, S. J. (1990). Hormonal and growth factor responses to heavy resistance exercise protocols. Journal of Applied Physiology, 69(4), 1442-1450.
9. Penev, P. D. (2007). Association between sleep and morning testosterone levels in older men. Sleep, 30(4), 427.
10. Ahtiainen, J. P., Pakarinen, A., Kraemer, W. J., & Hakkinen, K. (2004). Acute hormonal responses to heavy resistance exercise in strength athletes versus nonathletes. Canadian Journal of Applied Physiology, 29(5), 527-543.
11. “The Relationship Between Sleep Disorders and Testosterone in Men. – PubMed – NCBI.” National Center for Biotechnology Information, www.ncbi.nlm.nih.gov/pubmed/24435056.
12. “Effect of Moderate Alcohol Consumption on Plasma Dehydroepiandrosterone Sulfate, Testosterone, and Estradiol Levels in Middle-aged Men and Postmeno… – PubMed – NCBI.” National Center for Biotechnology Information, www.ncbi.nlm.nih.gov/pubmed/15166654.
13. “Salivary Testosterone Levels in Men at a U.S. Sex Club.” SpringerLink, link.springer.com/article/10.1007/s10508-010-9711-3.
14. “Relationship of Serum Testosterone to Sexual Activity in Healthy Elderly Men. – PubMed – NCBI.” National Center for Biotechnology Information, www.ncbi.nlm.nih.gov/pubmed/7069152.
15. “Scientists Find Secret Ingredient for Making (and Losing) Lots of Money – Testosterone | Science | The Guardian.” The Guardian, www.theguardian.com/science/2008/apr/15/medicalresearch.gender.
16. “Testosterone Changes During Vicarious Experiences of Winning and Losing Among Fans at Sporting Events. – PubMed – NCBI.” National Center for Biotechnology Information, www.ncbi.nlm.nih.gov/pubmed/9811365.
17. “Winning, Losing, Mood, and Testosterone. – PubMed – NCBI.” National Center for Biotechnology Information, www.ncbi.nlm.nih.gov/pubmed/1478633.
18. “Successful Hunting Increases Testosterone and Cortisol in a Subsistence Population | Proceedings of the Royal Society of London B: Biological Sciences.” Home | Proceedings of the Royal Society of London B: Biological Sciences, rspb.royalsocietypublishing.org/content/281/1776/20132876.abstract.

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Name: Steve Shaw

Bio: I don’t believe in magic training systems or rep ranges. My philosophy is simple: remain consistent, use the best possible exercises, focus upon progression and enter the gym looking to maximize each set. When you maximize each set, you maximize progress. Easy, obvious, insanely effective.