Contents of this post
- 1 Increase Testosterone Naturally
- 1.1 Signs Of Low Testosterone
- 1.2 The Background on Testosterone Replacement Therapy
- 1.3 Certain Kinds of Exercise Will Absolutely Increase Testosterone
- 1.4 So What Kind of Exercise is Good For Increasing Testosterone?
- 1.5 Lose Weight
- 1.6 Reduce High Stress & Poor Sleep Quality
- 1.7 Eat Foods That Boost Testosterone
- 1.8 Avoid Foods That Produce Estrogen and Kill Testosterone
- 1.9 Eat Foods That Block The Production of Estrogen
- 1.10 Intermittently Fast
- 1.11 Avoid Soy Like The Plague
- 1.12 Get 15-20 Minutes Of Sunlight Daily
- 1.13 Have More Sex
- 1.14 Reduce Your Beer Consumption
- 1.15 Avoid BPA Every Chance You Get
- 1.16 Have A Natural Test Boosting Supplementation Strategy
- 1.17 Why Prime Male is the Best Testosterone Booster On The Market
Increase Testosterone Naturally
Last Updated: 3/16/2017
We are firm believers that when it comes to boosting your testosterone you have to attack the issue of Low T from every possible angle as possible.
You should take comfort in the fact that there are scientifically studied and proven ways to boost your testosterone naturally.
It’s up to you to decide which methods you will take part in and add to your overall health & fitness plan.
Here’s the high level summary of this article and what you can expect to be reading about.
15 Scientifically Proven Ways To Boost Your Testosterone Naturally
- Add high intensity interval training to your workouts 2-3 days a week
- Add heavy weight lifting to your workouts 3-4 days a week
- Lose belly fat and body weight
- Reduce high stress
- Get better quality sleep
- Eat foods that increase testosterone
- Avoid foods that produce estrogen
- Eat foods that specifically block the production of estrogen
- Intermittently fast
- Avoid soy like the plague
- Get 15-20 minutes of direct sunlight daily
- Have more sex
- Reduce your beer consumption
- Avoid BPA every chance you get
- Take natural test boosting supplements
Now let’s continue below to see the detail behind what all the latest scientific research has uncovered regarding this list!
Signs Of Low Testosterone
Before we get to the best ways to increase your testosterone naturally, let’s do a quick re-cap on the most common warning signs that might indicate that you may have low T.
Most common signs that your T might be low:
- Increase in weight – especially belly fat
- Loss of muscle mass
- Loss of strength
- Development of man boobs
- Low sex drive
- Testicular shrinkage
- Low semen volume
- Difficulty achieving an erection
- Increased fatigue
- Lack of energy
- Lack of motivation
- Increased emotionality
- Frequent mood changes
- Decrease in bone mass
- Cardiovascular disease
The list can be a bit daunting to look at especially if you find yourself suffering from many of the symptoms listed.
And just because you may be struggling with one or two of these, doesn’t necessarily mean that you have Low T.
However, if you find that you are dealing with a handful or more of these issues, then you’re probably looking at declining T levels or full blown Low T.
The absolute best way to know for 100% certain if you have low testosterone levels is to simply have your doctor do a blood test.
Here’s an extremely alarming trend that should give you great pause when it comes to men suffering from some level of Low T:
“In the past 20 years, the average level of testosterone has dropped anywhere from 20 to 30 percent. So not only are men fighting to keep T levels high, they’re also working from a deficit compared to their forefathers.
There’s no question that there’s a shortage of testosterone. More than five million men have been diagnosed with low testosterone. And if you believe research published in the International Journal of Clinical Practice, more than 12 million men suffer from hormone issues but have no idea that the problem exists in their own body.” Source: The Daily Burn
The Background on Testosterone Replacement Therapy
If you suspect that your T levels are dropping, you have Low T, or you know you just don’t feel like you did in your twenties and early thirties anymore, we’re here to tell you that we have some really good news for you. Testosterone replacement therapy is NOT your only option! In fact, we advise against it in most cases.
First a little history
It used to be that when men had some form of Low T, most of the time they didn’t even know that was a named issue, and they just suffered with it. Then as time went on, men started to become more aware of the benefit and need for healthy testosterone levels and they became acquainted with terms such as “Low T” and “Testosterone replacement therapy”. TRT became known as the miracle cure bringing men back to new life.
TRT used to be only for the rich
The first problem with TRT was that you had to have money in order to be able to afford it. Not just any man could take part in testosterone replacement therapy. Again, TRT was only known and talked about amongst men with the financial resources to even consider it. Most average hard-working men didn’t even know about TRT, and even if they did, they couldn’t afford it.
Now things are shifting. Because testosterone has become such a hot topic, more doctors and clinics are offering TRT. The natural economic effect of this phenomenon is that prices for the therapy have decreased over time making it more readily available and accessible to men of different socioeconomic groups.
Check out some interesting quick facts about TRT over the years (Source: Drugwatch)
American men spend $2 billion on testosterone each year
Four times as many men used testosterone products in 2014 than in 2000
In 2013, 2.3 million Americans were being treated with testosterone therapy
In 2011, nearly one in 25 men in their 60s was taking testosterone
Prescription sales of testosterone increased from $18 million in 1988 to $1.6 billion in 2011
Side effects of testosterone replacement therapy
As more men began to take part in TRT, more data was collected at a faster pace. As time went on, the short and long term side effects and possible dangerous health risks started to become evident.
In 2015, the FDA issued a number of warnings to physicians and male patients regarding the use of testosterone drugs. They said that TRT may increase the risk of stroke or heart attack, and they urged both doctors and makers of TRT to warn patients about the potential life-threatening risks this kind of therapy poses.
TRT real life health risks:
- Male breast growth (Gynecomastia)
- Increased risk of heart disease
- Increases aggression
- Increased risk of stroke
- Testicular shrinkage
- Increased risk of blood clots
- Worsening of sleep apnea
- Hair loss
- Acne or oily skin
- Mild fluid retention
- Stimulation of prostate tissue
- Serious blood clots
Now there’s been so much more scientific research and study on testosterone especially when it comes understanding how to increase testosterone naturally without having to use TRT.
“Of course we’re all looking for a quick fix, but immediately running to the nearest testosterone clinic is not the answer. The truth is testosterone injections should never be the first line of defense when it comes to treating low T.
What many men don’t realize is that testosterone is a lifelong therapy. Once you’re on these therapies, a physician monitors your levels every 6 months or even more frequently. Before approaching testosterone replacement therapy, I also strongly believe men should look into natural ways to increase their testosterone.”
Dr. David Samadi (Professor of Urology at Hofstra School of Medicine) / Huffington Post
Guys, did you catch that? In addition to all the serious side effects and potentially life-threatening health risks associated with TRT, once you start testosterone replacement therapy, you’re locked into taking it for life! Why? Because when you inject your body with outside testosterone, it thinks that it has plenty of T now, so it stops producing it on its own. So now your only source of testosterone MUST come from outside testosterone injections since your body has stopped producing it.
If not TRT, then what?
Here’s the really encouraging and good news!
The latest research and medical studies are very clear about proving that there are definitive ways to boost your testosterone naturally!
What follows are scientifically tested and proven ways that you can absolutely boost your testosterone levels and start seeing measurable results in as little as 24 hours!
Certain Kinds of Exercise Will Absolutely Increase Testosterone
Exercise brings a lot of benefits to the overall health and well-being of your body, and one of them is increased testosterone levels. The key is knowing what specific kinds of exercise evoke the testosterone producing hormonal response.
In addition to knowing what kinds of exercise will increase testosterone, you need to know what kind of exercise will actually hurt your testosterone levels.
Let’s take a look at what NOT TO DO first.
Intense Prolonged Aerobic Cardio Will Actually Hurt Your T Levels
Did you know that prolonged intense cardio aerobics doesn’t produce the kind of positive benefits when it comes to increasing testosterone or even losing weight for that matter? To clarify, I’m talking about high energy high intensity cardio for anything longer than 45 minutes. This is different than low level aerobic work like walking, hiking, swimming, cycling, etc where you’re not dripping with sweat and could carry on a normal conversation with someone while doing it.
As much as this may go against the last 40 years of conventional wisdom, it actually made sense to me when I thought about the same people I would see faithfully in the gym everyday doing their intense hour on the elliptical, stair-stepper, rowing machine, etc, and their weight would NEVER change. They worked so hard, huffing and puffing and dripping with sweat for an hour. They would either look exactly the same or if anything, they would gain weight over time!
In fact, there is more and more information coming to light that says that long intense cardio aerobics can actually cause some harm to your body because your body’s response to prolonged and vigorous cardio is to produce something called cortisol.
Cortisol is a steroid hormone secreted by your adrenal glands that is produced to help in fight or flight situations – short term quick situations and scenarios where you need a temporary increase in energy production.
Cortisol gets a lot of bashing, so let’s give it the credit that it’s due first.
- helping to keep us awake and alert
- preventing fatigue or brain fog
- keeping our metabolisms running (it helps us burn fat for energy)
- balancing blood sugar levels (since it allows cells to take up and use glucose for energy)
- reducing inflammation and helping with healing
- balancing fluid levels based on salt and water intake
- contributing to control over blood pressure
- helping with many cognitive processes like learning and memory formulation
- allowing us to respond to and escape perceived dangers
- helping to develop the fetus during pregnancy
As you can see, Cortisol is extremely important to supporting many essential body functions, and we need cortisol in order to function and survive.
The problem comes when you have elevated cortisol levels for extended periods of time.
If your cortisol levels are elevated over extended periods of time, it actually lowers your levels of testosterone and it also breaks down muscle, increases weight and abdominal body fat, negatively effects the function of your thyroid, and even causes your body to resist insulin. (Check out the video down the page below on the negative effects of elevated and prolonged cortisol production)
Well, we know that this current popular high intensity aerobic pursuit is a dead-end. It requires huge amounts carbohydrate (sugar) to sustain, it promotes hyperinsulinemia (overproduction of insulin), increases oxidative damage (the production of free radicals) by a factor of 10 or 20 times normal, and generates high levels of the stress hormone cortisol in many people, leaving them susceptible to infection, injury, loss of bone density and depletion of lean muscle tissue – while encouraging their bodies to deposit fat. Far from that healthy pursuit we all assumed it was. Source: Mark Sisson
Summary on prolonged intense cardio:
- Increases cortisol
- Increases systemic inflammation
- Increases oxidative damage
- Decreases efficient fat metabolism
- Lowers testosterone
- Opens the door to all kinds of health problems associated with low levels of testosterone
So What Kind of Exercise is Good For Increasing Testosterone?
What the latest medical research is clearly showing is that there are two types of exercise that are most effective when it comes to raising testosterone levels.
Add High Intensity Interval Training To Increase Testosterone (and HGH Levels)
HIIT is essentially when you go all out for 10-60 seconds (sprinting, biking, rowing, stair stepping, etc), then rest for 30-60 seconds, and repeat the process from anywhere from 3 to 7 times depending on your level of fitness and what the exercises are that you’ve chosen.
Trust me, it is a lot harder than it may sound! Try doing an all out sprint for 30 seconds. Frankly speaking, most people can’t do it one time much less 3-7 times in a full HIIT workout. Try doing ANYTHING all out for 60 seconds – it’s beyond hard!
I used to think that because I wasn’t “working out” doing an intense session of cardio for an hour or an hour and a half that the workout was going to be weak and not valuable. I could not have been more wrong!
Some of my biggest gains in fat burn and testosterone increases have come because I incorporated HIIT as part of my regular workout routine. Most HIIT workouts are between 4-30 minutes with the average being about 15-20 minutes in length.
High Intensity Interval Training is designed to maximize muscle building efforts, utilizing short, powerful workouts which release testosterone, human-growth hormone, and nitric oxide. These are the key ingredients for enhancing strength, vascularity, and leanness.
Because HIIT has become so popular now, there are a variety of different “styles” with their own nuances. You can find different programs that will emphasize just cardio, just strength, or a combination of both – all in a HIIT style.
For our purpose and for simplicity’s sake, I would highly recommend that you start with a HIIT Sprinting program. Not only is it simple, but frankly, it is one of the very best when it comes to burning fat and increasing testosterone (and human growth hormone). When you sprint all out, it is amazing how you use almost every muscle in your entire body.
As previously mentioned, the time of your overall HIIT workouts will only be between 15-30 minutes, but I promise that you will feel like you got the best workout ever, and you will absolutely notice the increase in testosterone (and HGH) flowing through your body.
If you’d like a “done for you” sprinting HIIT program that is all laid out for you and progressively takes you from beginner through intermediate and up to advanced, then I would highly recommend the Anabolic Running Workout program.
This HIIT program is built and centered around using anabolic sprinting specifically as a way of increasing testosterone (and HGH). The program cost is only $15, and you also get some nice additional free bonus materials with it. Just click the graphic above or here ==> If you want more information on the program.
We thought it would be interesting and beneficial for you to see a few different varieties of HIIT sprint workouts.
If you’re not really familiar with HIIT sprinting, then check out the videos below.
Good Beginner Video:
Good Intermediate Video:
Good Advanced Video:
Benefits summary of high intensity interval training (HIIT):
- Increases testosterone
- Increases human growth hormone
- Increases nitric oxide
- Increases muscle mass, size, and density
- Increases insulin sensitivity
- Increases overall energy
- Burns more fat than any other form of exercise
- Continues to burn fat for up to 24-48 hours after the workout
- Normalizes blood sugar
- Improves sleep quality (which then increases testosterone and hgh)
- Improves libido
- Turns back the biological clock (anti-aging properties)
Add Strength Training To Raise Your Natural Testosterone and HGH Levels
Strength training is critical for helping to boost your testosterone levels naturally. It’s not about high reps here. It’s about lifting heavy and increasing your strength. When you lift heavy, you’re asking your body to accomplish a certain task, and in order for it to do that task, it must produce more testosterone in order to accomplish it!
Some of the best strength training exercises for increasing strength and boosting testosterone levels are typically exercises that use compound muscle groups:
Squats are considered the best weight lifting exercise for increasing testosterone because it uses compound movements and you’re almost using your entire body of muscles in order to do them properly. Good and proper form is a must so you don’t injure yourself. Check out the video below on how to execute this testosterone boosting exercise!
If the thought of doing full blown squats seems a bit intimidating, then you should consider doing another powerful and popular exercise called the Goblet Squat.
Goblet squats are extremely popular right now.
Because we believe in squats so much, even if you don’t have a gym or any equipment whatsoever, you can experience exponential benefit and substantial testosterone increase just by doing squats with just your own body weight and resistance.
You can do these squats anywhere, anytime!
You need to push your body and maximize the exertion of energy by using the largest muscle groups and multiple muscle groups.
“While the short duration of working out is crucial to testosterone so is the intensity. Lifting weights with low repetitions (around 6) to failure will also increase testosterone dramatically. Working out to failure will tax your body and the more you stress your body the more testosterone will be released.
The best way to tax your body is by concentrating on compound movements. The Deadlift, Bench press, Clean and Press and especially the Squat must be a staple in your routine if you want high levels of testosterone.
These compound movements hit more than one muscle and the more fibers you stress during an exercise the more testosterone will be released into the bloodstream. The squat is the king for a reason. The legs are the biggest muscles in your body and doing squats raises your testosterone levels drastically.
Interestingly enough it is better to do 3 working sets per exercise instead of 2 or 1. Not only will this prevent overtraining but, it is believed by scientists that 3 sets is the perfect number for raising testosterone levels.”
We are keenly aware of over-taxing your body to point where it produces testosterone-killing cortisol. So with that in mind, you want to train heavy and hard with max intensity but you don’t want to go longer than 40 minutes. Ideally, an intense heavy lifting and testosterone-producing workout should be about 30 minutes long on average.
If you’re really going all out and working your muscles to failure, you really can’t go much more than 30 minutes anyway.
Here are two of the most forgotten or overlooked elements of a heavy lifting workout to ensure you get all the testosterone producing benefits:
- Give your central nervous system a chance to get back to normal. Current thinking is that immediately after an intense heavy lifting workout, give yourself about 10-15 minutes of complete relaxation time. You should do whatever you most enjoy doing that calms you down and relaxes you. It could be anything from quite meditation to slow deep breathing.
- Give your body 48 hours before you hit those same muscle groups again.
Summary of The Connection Between Exercise and Testosterone
- Long intense cardio is NOT good for T levels because it elevates cortisol for extended periods of time
- Stay away from high intensity cardio routines that are 45 minutes +
- Low level aerobic activity is still beneficial (walking, hiking, bike riding, etc)
- Increases blood flow and circulation
- Increases the production of fat-burning enzymes
- Scientific research shows that two forms of exercise are best for burning fat, building strength & muscle, and increasing testosterone
- High intensity interval training – 3-7 sets of short bursts of high intensity anabolic activity (15-30 minutes total)
- Sprinting is one of the best at raising testosterone and burning the most amount of fat for the longest “afterburn” time
- Heavy weight lifting
- Exercises that work multiple large muscle groups at once are best
- Work out hard to failure
- Workouts should only last approximately 30 minutes
- Rest 10-15 minutes right after a workout
- Give your body 48 hours before working the same muscle group
- High intensity interval training – 3-7 sets of short bursts of high intensity anabolic activity (15-30 minutes total)
- Hybrid exercise to consider
- Combine HIIT with resistance training – build lean muscle, burn fat, and increase testosterone
If you’re 40 or over, and you’re looking for a complete program that is designed specifically for men to increase testosterone levels, then our recommendation would be the 40 Strong program. This program has everything you need from diet & nutrition instruction to complete high intensity cardio & weight training workouts.
The author and creator of the program is Brian Klepaki (MS, CSCS, CISSN, FMS) is nearing the age of 40 himself. He initially created this program for his business partner and best friend, Chris who had just turned 40. After creating the program and seeing the results, Brian and Chris saw how much of a need there was for a program like this in the market and made it available. If this sounds interesting to you, then just click the graphic above or here ==>For more information.
The connection between weight and testosterone creates a cycle, and that cycle can be a very good one or it can be a very bad one.
Here’s how it can be bad. If you are overweight, that fact alone will naturally decrease your testosterone levels.
One of the symptoms of declining testosterone or full blown Low T is weight gain. Here’s where the vicious cycle occurs because now, as your testosterone levels decrease you will gain even more weight. The more weight you can, the more your T drops, and round and round we go.
“Published studies show that low testosterone and abdominal fat reinforce each other, trapping men in a spiral of weight gain and hormonal imbalance” -Dr. Julius Goepp
So, if you want to start getting your testosterone levels back in the right direction, set a goal to lose weight, and start taking action to lose it.
We’ve offered up some of the best ways to burn fat and lose weight, and the bonus is that the types of exercises we have recommended also are testosterone boosting exercises, so you get a double dose of boosting your T!
Not to mention, you feel so much better about yourself when you like how you look & feel. It’s such confidence and self-esteem booster.
If you’re looking for the most complete diet and “way of life” plan that will elevate your testosterone and growth hormone and burn the most amount of fat, we recommend==> Brad Pilon’s Eat Stop Eat program
Reduce High Stress & Poor Sleep Quality
This is such an easy topic for men to shake their head passively and just ignore. We’re men, right?
High stress just comes with the territory, and if that means getting less sleep on top of it, then so be it!
Here’s the reality guys:
“High stress and low amounts of sleep can cause damage to testosterone levels that is almost instant. The problem is a hormonal domino effect. Stress triggers an increase in cortisol, a hormone in the body associated with interruptions in sleep patterns. And poor rest elevates cortisol even more, which will ensure that your sleep will only continue to get worse.
What’s more, less sleep also robs you of your testosterone, according to a study published in the Journal of the American Medical Association. And we’re not talking a tiny drop; the researchers indicated that poor quality sleep could cause up to a 15 percent decrease in testosterone, giving you one more reason to focus on your rest.” Source: The Daily Burn
Check out this powerful short video on the negative effects of elevated and prolonged cortisol production:
11 Negative Effects Of Elevated and Prolonged Cortisol levels
- Breaks down muscle tissue
- Decreases metabolic rate
- Increases weight and visceral (belly) fat
- Increases insulin resistance
- Increases onset of diabetes
- Increases cravings (especially for bad sugary junk foods)
- Increases leaky gut syndrome
- Increases blood sugar
- Increases the breakdown of bone (osteoporosis)
- Decreases the brain’s frontal lobe activity (memory, mood, concentration, etc)
- Suppresses the pituitary gland (which signals other glands to produce hormones like hgh and testosterone)
How important is sleep when it comes to testosterone levels?
There are three major cornerstones that determine the level of testosterone running through your body, and they are:
Sleep is the “Rodney Dangerfield” of the three cornerstones that determine your T levels. It gets no respect.
It is one of the three most important factors in determining your T levels, and it probably is the most overlooked and ignored of the three.
What is sad is that if you ignore the importance of good quality sleep, you could be passing up some of your biggest gains in your T levels, and it’s one of the easiest ways to boost your T!
Just check out the difference of testosterone levels in men that got 4 hours of sleep compared to 8 hours of sleep in this medical study:
- The results showed that the men who had slept for 4 hours, had testosterone levels at approximately 200-300 ng/dl.
- The men who had slept for 8 hours, showed testosterone levels at approximately 500-700 ng/dl!
- More than double the amount of testosterone
- Their test went on to show that simply put, the more you sleep, the more testosterone your body produces.
- This shows how important resting, recovering, and sleeping are when it comes increasing your testosterone levels
5 Tips To Getting a Great Night of Sleep
(1) Sleep in total darkness
- Light disturbs the pineal gland’s ability to secrete the sleep hormone melatonin.
(2) Turn off electronic displays
- At least an hour before bed, turn off phone, tablet, and computer displays. They emit a “blue light” that affects the pineal gland’s ability to produce melatonin.
(3) Make sure your room temperature is comfortably cool
- Your body, and particularly your testicles, function more optimally at cooler temperatures
(4) Exercise during the day
- Getting exercise during the day has shown to provide better sleep quality at night
(5) Supplement with melatonin
- Melatonin is known as the sleep hormone. Many people find that supplementing with melatonin gives them a much deeper and better night’s sleep.
Is Stress Really a Big Deal When It Comes To Testosterone?
In short, the answer is a resounding YES. Why? Because chronic high levels of stress produce the testosterone killer, Cortisol.
We could do a whole paper on the many different ways that chronic stress can destroy your body and quality of life.
Here’s just a few things IN ADDITION to killing your T,
10 Reasons Why Chronic Stress Is Such a Big Deal
- Increases the risk of heart attacks
- Increases the risk of strokes
- Makes you age must faster
- Increases depression and mood swings
- Negatively affects sexuality and reproductive functions
- Negatively affects your skin, teeth, and hair
- Increases joint and muscle pain
- Contributes to weight gain and digestive disorders
- Compromises your immune system
- Adversely affects memory and learning
As if killing your testosterone levels wasn’t bad enough, add that list of additional things to reasons why chronic high stress is such a big deal.
5 Tips To reducing chronic stress
- (1) Exercise
- Exercise releases “feel good” neurotransmitters called endorphins that calm you down and make you feel good. Plus, exercise increases testosterone!
- (2) Practice Gratitude
- Take 15-20 minutes each day to focus on all the things that you are grateful for
- (3) Get Plenty of Sleep
- Your body needs rest and a break from the stress. Plus, sleep increases testosterone!
- (4) Write It Down
- There is something almost magically calming about writing down the things in your head that are stressing you out
- (5) Take Action
- Make the call, confront the person, or deal with whatever situation is weighing on you. Regardless of the situation, taking action on something that is constantly on your mind will dramatically reduce your overall stress levels.
If you want more tips on reducing chronic stress, you can check out Reader’s Digest 37 Stress Management Tips From The Experts
Eat Foods That Boost Testosterone
As part of your natural strategy to boost your testosterone, the foods you choose to eat and NOT EAT is an important and integral part of the strategy.
5 Types Of Foods That Are Proven To Boost Testosterone
- Foods that contain Saturated Fats (beef, eggs, butter, cream, etc)
- Foods that contain Monounsaturated Fats (olive oil, nuts, seeds, avocado, etc)
- Foods that contain Vitamin D (fatty fish, grass fed beef, organic whole milk, egg yolks, cheese, etc)
- Foods that contain Zinc (spinach, grass fed beef, shrimp, oysters, garlic, etc)
- Foods that contain Magnesium (dark leafy greens, avocado, fish, yogurt, dark chocolate, etc)
9 Specific Foods That Raise Your T
- Oysters (high in testosterone boosting zinc)
- Bananas (has bromelain – libido enhancer)
- Garlic (produces a hormone that stimulates testosterone production)
- Eggs (high in vitamin D – which increases testosterone production)
- Nuts (high in magnesium which helps produce testosterone)
- Broccoli (helps rid body of estrogen)
- Fish (zinc, protein, and natural fats for testosterone production)
- Poultry (zinc, protein, and natural fats for testosterone production)
- Red Meat (zinc, protein, and natural fats for testosterone production)
If you’re looking for an in-depth food bible of the best testosterone boosting foods, we recommend ==>The 24 Hour Fix
It has all the facts and nutritional information on the 101 most powerful foods that boost your T.
If finding and cooking great recipes that boost testosterone is giving you trouble, we recommend ==>Metabolic Cooking
It contains over 250 metabolic and fat-burning recipes that will give your T the boost that it needs.
Avoid Foods That Produce Estrogen and Kill Testosterone
Just as important as it is to know which foods help you raise testosterone levels, you should know which foods are detrimental to you health and actually cause your testosterone levels to drop lower! There are some high offender foods which raise estrogen and cause your testosterone levels to drop.
High levels of estrogen REDUCE TESTOSTERONE LEVELS, so these are the foods that you need TO AVOID because they raise estrogen levels:
4 Estrogen Producing Food Types To Avoid
- Sugar – there is nothing good about sugar from a health perspective, and it massively increases estrogen levels
- Simple Carbohydrates – this is your typical junk foods like donuts, cookies, cakes, crackers, etc which turn to sugar in your body
- Soy – most soy is now genetically modified and it mimics the same effects as estrogen
- Milk – non-organic milk has all kinds of chemicals that increase estrogen
Eat Foods That Block The Production of Estrogen
The plain truth of the matter is that Estrogen is a Testosterone Killer.
Arm yourself by eating foods that help reduce and block the production of estrogen in your body.
13 Foods That Are Proven To Block Estrogen Production
- Bok Choy
- Brussel Sprouts
- Collard Greens
- Green Tea
- Red grapes
First, let’s make sure we’re all on the same page, when we say “intermittent fasting” (IF)
Intermittent fasting is not starving yourself and it’s not a diet per se.
It is a system of eating whereby you designate a block of time to be your fasted state and another block of time to be your fed state.
It doesn’t focus primarily on what you eat, but rather when you eat and when you don’t.
Your fasted state is the block of time where you don’t consume any calories. Your fed state is the block of time where you consume all of your calories.
Here’s an example:
- Hours in a day: 24 hours
- Fasted state: 18 hours
- Let’s say it’s Monday night and you finish dinner at 7pm
- You don’t consume any more calories until 18 hours later at 1pm Tuesday afternoon
- Fed state: 6 hours
- Then on Tuesday you can begin to consume calories starting at 1pm
- You can eat all your day’s calories within the six hour window of 1pm to 7pm
- After 7pm, you don’t consume any more calories until the next day at 1pm
- Fasted state: 18 hours
The two most popular intermittent fasting systems would be:
- Brad’s program essentially says eat like you would normally eat, except for two days a week, do a 24-hour fast
- Example: Eat lunch on Monday and don’t eat again until lunch on Tuesday (do this twice a week)
- Martin’s program says to live everyday with a fasted state of 16 hours and a fed state of 8 hours
- Example: You finish dinner at 7pm on Monday and don’t eat again until 11am the next morning, and you would then consume all your calories in the 8 hour window between 11am and 7pm
If you think about it, IF is much more in line with how our primal ancestors ate. They would wake up sometime in the morning, go out and hunt for food and bring it back to the village and prepare it. Then there would be a window of time where they would eat, and then they would go to sleep for the evening and start the process over again the next day.
So what does this have to do with increasing your testosterone?
Well, it turns out that intermittent fasting has a huge impact on our testosterone (and growth hormone) levels.
First, research by Brad Pilon shows that every time we eat, our testosterone levels drop. So if were to eat 6 smalls meals spread throughout the whole day, your testosterone levels would be taking a hit all throughout the day as you consumed those 6 meals.
But here’s where things get more interesting. In one study, it showed that men had a 180% increase in testosterone utilization just from a short period of fasting.
This study blew us away. In this study, researchers found that growth hormone levels were elevated by a whopping 2000% after a period of 24 hours of fasting
Even in addition to increasing growth and testosterone levels, intermittent fasting also provides some incredible health benefits.
13 Benefits To Intermittent Fasting (IF)
- You lose weight by increasing your metabolic rate and reducing your caloric intake
- Reduces insulin resistance
- Increases growth hormone levels (shown to increase as much as 5X) which also facilitate fat burning
- Increases the release of norepinephrine
- Increases your metabolic rate
- Reduces inflammation
- Reduces oxidative stress
- Improves heart health by reducing LDL cholesterol, triglycerides, blood sugar, and insulin resistance
- Multiple studies suggesting that IF can help prevent cancer (1, 2, 3, 4)
- Increases life span (anti-aging)
- Improves brain health (growth of new nerve cells, may also prevent Alzheimer’s and Parkinson’s)
- Can help prevent brain damage due to stroke
- Increases autophagy (removes waste from cells)
If you really want to change your life and experience some of the most powerful and positive life-changing benefits, you need to employ some sort of IF strategy and incorporate it into your way of life routine.
The most popular IF program, by far, is Brad Pilon’s Eat Stop Eat program. The reason it’s so popular is because people on it don’t feel like they’re in a fasted state more than they’re in a fed state.
If you have to lose weight, then you fast for 24 hours twice a week, and that still let’s you eat on your fasting days. If your weight is great, and you just want to experience all the benefits that IF provides, then just do a 24 hour fast once a week. It’s pretty simple and easy to manage.
Avoid Soy Like The Plague
The more we study soy, the more we find to NOT like about it especially as it relates to testosterone.
In a 2008 Harvard study, not only were testosterone levels lower in men that included soy foods in their diet, but also sperm counts were much lower. The study also found that the combination of being overweight compounds the detrimental effects of soy foods, driving sperm counts even lower.
The other thing we’re learning about soy is that it is structurally similar to estrogen and it is believed to have similar effects as estrogen on a man’s body. That’s not good at all.
The other scary thing about soy is that you may not know this, but it seems to be in EVERYTHING!
Here’s a very comprehensive list of consumable products that often contain soy.
Food and products that contain or often contain soy: (Source: Meghan Telpner)
- Bean sprouts
- Bread crumbs, cereals and crackers
- Breaded foods
- Hydrolyzed plant protein (HPP), hydrolyzed soy protein (HSP) and hydrolyzed vegetable protein (HVP)
- Imitation dairy food
- Infant formula, follow-up formula, nutrition supplements for toddlers and children
- Meal replacements
- Meat products with fillers, for example, burgers and prepared ground meat products
- Mexican foods, for example, chili, taco fillings and tamales
- Nutrition supplements
- Sauces, for example, soy, shoyu, tamari, teriyaki, Worcestershire
- Simulated fish and meat products, for example, surimi, imitation bacon bits, vegetarian burgers
- Stews, for example, in gravies
- Vegetarian dishes
Other possible sources of soy:
- Baked goods and baking mixes
- Beverage mixes, for example, hot chocolate and lemonade
- Canned tuna and minced hams, for example, seasoned or mixed with other ingredients for flavour
- Chewing gum
- Cooking spray, margarine, vegetable shortening and vegetable oil
- Dressings, gravies and marinades
- Frozen desserts
- Milled corn
- Meat products with fillers, for example, preprepared hamburger patties, hotdogs and cold cuts
- Seafood -based products and fish
- Seasoning and spices
- Snack foods, for example, soy nuts
- Soups, broths, soup mixes and stocks
- Soy pasta
- Spreads, dips, mayonnaise and peanut butter
- Thickening agents
- Monosodium glutamate (MSG) (may contain hydrolyzed protein)
Get 15-20 Minutes Of Sunlight Daily
Why is sunlight important when it comes giving your T a boost?
Well, it’s loaded with Vitamin D, and the research is crystal clear that when you’re deficient in Vitamin D, then you’re low on testosterone.
A relatively recent study on Hormone and Metabolic Research had two groups healthy, but overweight men. One group of men took Vitamin D daily for one year, while the other group took a placebo for a year, and they measured the results of both groups.
The group that received the daily dose of Vitamin D showed a measurable rise in testosterone levels while the other group showed no significant increase at all.
Some studies have shown that getting Vitamin D through sunlight is especially potent. One study from Dr. Abraham Myerson showed that 5 days of UV light exposure increased total testosterone levels by over 120%.
On top of that, there is also some scientific data that suggests that exposure to bright light also triggers the brain to release Luteinizing Hormone, which then triggers the production of testosterone.
The thing about sunlight is that it’s free and it provides such a nice boost to your testosterone. Plus, it’s just nice to get outside in the fresh air and sunlight especially if you’ve been cooped up in an office staring at a computer screen for hours. You need to take breaks anyway, so why not take a walk outside and boost your testosterone at the same time!
Have More Sex
This one just has win/win written all over it, doesn’t it?
Wait, it gets better. Having sex increases testosterone, and increased testosterone makes you want to have sex more, and so you get this very nice cyclical increase of testosterone and sexual desire which just feed each other and make each other stronger.
Here’s another bonus. Having more sex not only increases your testosterone and desire for sex, but it also does the same for your partner. If her libido is down, this same cyclical principal will apply to her too. It seems like a no-brainer, but sometimes you can forget the most obvious solutions.
Did you know that researchers have found that even anticipating sex can increase your testosterone levels significantly? Why? The anticipation of something exciting and pleasurable like sex causes your brain to release dopamine.
One study conducted an experiment on several couples, and noted that on nights that they had sex, their testosterone levels were significantly higher than on the nights where they did not have sex.
Finally, another study found that older men that have more sex also have higher testosterone levels.
Bottom line is that the research is pretty clear that sex is one of the best ways to increase your T, and it is certainly the most fun!
Reduce Your Beer Consumption
Here’s the deal, you really do have to watch your overall alcohol consumption because, regardless of the type of alcohol, it can have a negative impact on your testosterone.
Studies have shown that even 2 drinks a day can cause your testosterone levels to decrease.
If you’re going to drink, we would recommend sticking to hard liquor or wine instead of beer. Beer is probably the worst of all the alcohols because of the hops in beer. What we are finding now is that hops is evokes an extremely estrogenic response from the body. In fact, hops is being studied as a treatment for menopausal women suffering from hot flashes.
If you like to drink, we recommend that you only drink a couple days a week and stick to hard liquor or wine.
Avoid BPA Every Chance You Get
What is BPA?
“BPA is an industrial chemical used to make polycarbonate, a hard, clear plastic, which is used in many consumer products. BPA is also found in epoxy resins, which act as a protective lining on the inside of some metal-based food and beverage cans. Uses of all substances that migrate from packaging into food, including BPA, are subject to premarket approval by FDA as indirect food additives or food contact substances. FDA can make regulatory changes based on new safety or usage information. The original approvals for BPA were issued under FDA’s food additive regulations and date from the 1960s.” Source: FDA
In laymen’s terms, BPA is a chemical found in most of the plastics we come into contact on a daily basis. The more you dig into this chemical, the more you find that it is in damn near everything, but for the purpose of this section, we’re going to focus on one specific area, and that’s plastics that come into contact with either the food we eat or the liquid we drink.
If you notice, so many things that we eat or drink come in plastic. Think about all the different water bottles and the different food containers there are. So much of the food and drink we consume is put in plastic containers that are made with BPA.
More information has become known about BPA, and specifically how BPA causes a highly estrogenic effect on a man’s body.
This means BPA produces estrogen, which kills testosterone.
Here are 4 studies that that found BPA to lower testosterone, increase estrogen, and cause sexual dysfunction:
It’s no coincidence that you see BPA-Free logos all over the place now!
The word is out that BPA is not good for us and especially our testosterone levels.
7 Tips To Help You Avoid BPA
- Looks for the BPA-Free logo on food or drink products that you have to get that are in plastic
- Instead of storing leftovers in plastic, opt for glass or metal containers instead
- Heat things up in the microwave on glass or ceramic plateware instead of in plastic containers
- Try switching to a refillable metal water bottle
- Use wooden or metal cooking utensils instead of plastic ones
- Try making more of your own food fresh instead of using canned foods since many cans have their insides lined with BPA (Campbell’s soup, pork and beans, chili, etc)
- Consider getting a water filter for your tap since many public water pipes have high amounts of BPA
Have A Natural Test Boosting Supplementation Strategy
As part of your overall strategy to boost your body’s testosterone naturally, you need to incorporate a strategy that includes supplements. The question is, do they really work?
The problem is that it takes time to research all the different natural supplements out in the market as well as research what supplemental ingredients work together to produce the best testosterone raising results.
Not only is it important to understand what individual ingredients can help raise T levels, but also what dosages of combined ingredients are optimal and proven to work together and produce REAL RESULTS!
This is what I like so much about products like TestoFuel, TestoGen and especially Prime Male.
They have proven and tested ingredients with the exact dosages needed for the perfect mix to produce amazing and measurable results!
Check out which combination of ingredients (and their proper dosages) have been studied and proven to produce real test boosting in our Prime Male Review
Why Prime Male is the Best Testosterone Booster On The Market
At the end of the day what we are all looking for is a product that actually works and does what it says it will do – Boost Testosterone Levels.
- Best combination of the highest quality ingredients – Bar None!
- Scientifically tested ingredients
- Proven ingredients that produce real and meaningful results
- The right combination of ingredients to specially raise testosterone levels naturally
- The most powerful and effective dosages
- Overwhelmingly positive customer feedback and reviews
You get some AMAZING BENEFITS when your test levels are boosted:
- More lean muscle mass
- Increased strength
- Increased energy and stamina
- Increased libido and sexual desire
- Less weight and belly fat
- Sharper and clearer mind
- Better mood
- Tighter and healthier skin
- Lower blood pressure
One of the signs of low testosterone is a reduced sex drive, and that’s one of the things that Prime Male can fix. While it was developed for use by bodybuilders to increase muscle, it also boosts your sex drive and fortifies your body’s immune system.
If you take the supplement as indicated in the instructions, you’ll also experience fat reduction and increase in energy and stamina.
What it all boils down to is that Prime Male does what it claims, and that is it helps your own body produce more of its own natural testosterone and boost test levels .
The supplement does this without causing any side effects, and it is very effective not just for building muscle but also increasing physical strength and endurance.