Holy Grail Guide: Boost Testosterone, Naturally
Do You Want More Testosterone?
Well, of course you do. What man would say no?
Complicated since aside, most men agree the more testosterone they have coursing through their veins, the better. It leads to benefits from muscular development, mood improvement, and higher libido.
The obvious appeal of the benefits of more testosterone in your body explains the prevalence of Hormone Replacement Therapy. But HRT is expensive and requires a doctor.
So the REAL question is - how do you more testosterone, naturally?
Once upon a time in your teen years, your body produced enough testosterone to make a charging bull back down, so how do you get back there?
What is actually proven to work?
There are some things that you can do on your own that have been shown to increase testosterone. But the benefits are often only in response to the stimulus. This means you have to make a regular schedule or habit of these activities to achieve any prolonged benefit, its not a one and done event.
That said, here is a list of a few things that can help you boost testosterone naturally.
5 things That Increase Testosterone
This is perhaps the best thing you can do to promote natural testosterone in your body. It's basically as simple as any all-out physical effort.
The great thing about sprints is that they take very little time.
That's the point.
Sprints as short as 6 seconds are recommended.
Follow a 1:5 (1 on, 5 off) work to rest ratio, do a few sets of any full-body exercise you like.
You can do simple running sprints, but other exercises work too.
Try it with squat jumps, lunge jumps, box jumps, jump-rope, burpees, or on a rowing machine.
2. Lift Heavy Stuff
Lifting heavy is great for increasing testosterone in your body.
Some studies suggest that testosterone increase dramatically shortly after heavy compound movement weight lifting.
This type of weight lifting receipts lots of muscle fibre and the after effects of a heavy training session can benefit you for days.
Try deadlifts, squats, standing shoulder press, pull-ups, dips, or bench-press.
Be sure to take long rest periods of 120 seconds or more between sets.
And most important, use proper form! If you’re unsure about how to do an exercise look up videos online or ask someone to show you how to do it correctly.
Fancy ‘Eastern’ sounding herbs that are “long lost secrets” mostly improve libido and blood flow, most likely through a placebo effect, rather than actually increasing testosterone in a measurable way.
That said, there are some supplements with emerging and reliable science backing up their usefulness for increasing testosterone.
Try Magnesium, Zinc, Vitamin D and Boron.
The key to diet for our purpose here is protein.
Try to get 0.5g of protein per pound of bodyweight every day.
Aim to get 30-40% of your daily calories from fat (monounsaturated fat).
And be sure to et carbs, they are essential to testosterone production and overall recovery (just make sure to keep the carbs clean and don’t overdo it).
Fasting has also just started to be investigated and is emerging as a possible testosterone booster. If this is something you’re going to try, start with light intermittent fasting and then throw in a full day fast if you find it really does make you feel better.
Some newly discovered products and procedures have shown promising results for testosterone boosting. These include:
- Electrical muscle stimulation of the legs
- Red light therapy on the testes
- Cold thermogenesis (putting an icepack on your balls)
Testosterone Killers, AVOID These:
Even if you do all the right things to promote natural testosterone in your body, its WAY easier to lower your testosterone.
Some things most people consider normal everyday things are actually very harmful. Start by being disciplined about avoiding these:
- Electromagnetic frequencies (from direct skin contact with smartphones, etc.)
- Ejaculating too much - very simple, very powerful.
- Sedentary lifestyle - MOVE!
- Eating too often - FAST!
- Absorbing plastics - most likely from food and bath products
- Ignoring the power of regular sex - prioritize it, make it happen!
Yes, you should want to increase the level of testosterone in your body.
Increasing this one hormone can have major positive effects for you.
That’s why so many men turn to Hormone Replacement Therapy.
But there is more that you can do, today and without having to pay for expensive medical treatment.
The 5 things recommend above a good place to start.
But equally (or maybe even more) important is the list of things to avoid.
The things mentioned in this list will help you get a solid base so you can then push your testosterone to the next level knowing you’re doing everything you naturally can.