If I could show you how to increase your testosterone levels completely naturally, would you be interested?
Yes I thought so 😉
Increased testosterone is associated with a plethora of benefits! Here’s just some of them…
- More lean muscle
- Increased strength
- Increased energy levels
- Less body fat
- Better sex
Basically, if you have more testosterone circulating, you’ll have more muscle and more potential to build even more new muscle tissue.
GREAT! So how do we do it?
Here I’ve listed 8 effective ways to boost your testosterone levels naturally.
(1) Get Lean
Body fat has an adverse effect on testosterone levels. More adipose tissue leads to higher levels of estrogen (via aromatase). Getting lean has a very positive compounding effect on your body…
Get lean => lower estrogen => more testosterone=> build muscle more easily => more muscle=higher metabolism => Increased ability to STAY lean and build even more muscle
This is why the conventional tactic to “bulk up” first then cut isn’t necessarily the best strategy. When people ask me about possibly starting ‘Total Six Pack Abs’ to cut body fat but are unsure as to whether they should bulk or cut first, I reply that it’s a matter of choice.
Both strategies are fine. In fact, in my earlier days I wish I hadn’t been poisoned with the ‘eat big to get big’ mantra. I developed a pretty huge gut that took a lot of hard work to get rid off. You can’t stimulate growth with extra calories and remember that there are only 600 calories in a pound of muscle.
(2) Train to a high level of intensity
There is a positive correlation between intensity of effort and testosterone production. The more muscle fibers you can recruit, the more T production there will be. As I stated in this article, maximum muscle fiber recruitment comes from training to muscular failure and involving those type 2b fast twitch fibers.
To start training with intensity and packing on muscle fast, click here to download my free workout.
(3) Use Compound Exercises
Using compound exercises i.e. exercises that involve rotary motion around more than one joint, involve multiple muscle groups simultaneously . This SYSTEMIC stress on the body stimulates more T production. Use these movements in addition to isolation exercises for complete all-round development.
Note: I am not a fan of compound-only routines like the 5x5 workout. Squats and deadlifts are great, but biceps that ‘pop out’ when you supinate your hand are developed by isolating that muscle group while complementing with compound exercises.
(4) Eat Fat
You have to eat fat. Fat is required for the production of testosterone. Studies   have clearly shown that if saturated fat and monounsaturated fat levels are low, testosterone levels are also correspondingly low.
This is why low-fat diets are very undesirable for the person wishing to add pounds of new muscle.
Here Are Some Great Sources Of Dietary Saturated Fat :
- Eggs with the yolk
- Red meat
- Real butter
- Coconut oil (contains an abundance of medium-chain triglycerides)
And here’s some great sources of monounsaturated fat:
- Olive Oil
- Peanut butter
(5) Supplement with Vitamin D
A study  of 165 participants saw subjects take either 3332 IU of Vitamin D or a placebo. Testosterone values were at the lower end of the reference range, for males aged 20-49 years, in both groups before the study.
Compared to baseline values, a significant increase in total testosterone levels (from 10.7 ± 3.9 nmol/l to 13.4 ± 4.7 nmol/l; p < 0.001), bioactive testosterone (from 5.21 ± 1.87 nmol/l to 6.25 ± 2.01 nmol/l; p = 0.001), and free testosterone levels (from 0.222 ± 0.080 nmol/l to 0.267 ± 0.087 nmol/l; p = 0.001) were observed in the vitamin D supplemented group. By contrast, there was no significant change in any testosterone measure in the placebo group.
(6) Get adequate sleep
As I state in my article on sleep and muscle growth, studies  show that people who sleep 4 or less hours per night have 60% less total testosterone and 55% less bio-available testosterone than those who slept 8 hrs or more. That’s a huge drop!
I’m sure this is a sliding scale i.e. 5 or 6 hrs per night will also decrease your test levels, but less so. Get more sleep and see your gains improve!
(7) Relax & chill out
Following on from night-time rest, you may be aware of cortisol – a catabolic or ‘break-down’ hormone. It is released in higher levels during a stressful ‘fight or flight’ response, so you want to keep this guy in check. If you live a stressful lifestyle, you can expect higher levels of cortisol and lower levels of testosterone.
Take some time out for yourself every day, listen to calming music, go for a walk in nature, consider meditation. In my article on meditation and anabolic hormones I reference a study  in which researchers found that meditation decreases levels of catabolic (stress) hormones in the body and raises growth hormone levels.
(8) Take it easy on the booze
Apart from slowing down fat loss by up to 73%, alcohol also reduces T production and increases estrogen levels. I’m not talking about a beer or 2, it’s binge drinking that causes the problem. So take it easy at the weekends!
Remember that the factors that create success in bodybuilding are interdependent i.e. you can’t get one thing right while getting everything else wrong and expect success. You need a lifestyle change.
This begins with the ROCK-SOLID DECISION to change your life. An unerring commitment to transformation. If you haven’t already made that choice, do it – TODAY. It’s never too late to start all over again!
References: Testosterone and cortisol in relationship to dietary nutrients and resistance exercise.
Journal of Applied Physiology, 82 (1), 49-54.
Volek, J. S., Kraemer, W. J., Bush, J. A., Incledon, T., & Boetes, M. (1997).
 Low-fat high-fiber diet decreased serum and urine androgens in men.
The Journal of Clinical Endocrinology & Metabolism, 90(6), 3550-3559.
Wang, C., Catlin, D. H., Starcevic, B., Heber, D., Ambler, C., Berman, N., … & Swerdloff, R. S. (2005)
 Effect of vitamin D supplementation on testosterone levels in men.
Horm Metab Res. 2011 Mar;43(3):223-5. doi: 10.1055/s-0030-1269854. Epub 2010 Dec 10. Pilz S1, Frisch S, Koertke H, Kuhn J, Dreier J, Obermayer-Pietsch B, Wehr E, Zittermann A.
 Sleep, sex steroid hormones, sexual activities, and aging in Asian men.
J Androl. 2010 Mar-Apr;31(2):131-7. doi: 10.2164/jandrol.109.007856. Epub 2009 Aug 14.
Goh VH1, Tong TY.
 Effects of the Transcendental Meditation program on adaptive mechanisms: changes in hormone levels and responses to stress after 4 months of practice. Psychoneuroendocrinology. 1997 May;22(4):277-95.
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