#1: Increase healthy fat intake
Following a low-fat diet is a very effective method to destroy testosterone production. Healthy sources of dietary fat provide the building blocks to support optimal testosterone production. At least 30% of overall dietary intake should be derived from healthy fats such as: olive oil, coconut oil, coconut butter, nuts, seeds etc. Some do even better with higher intakes of fat such as myself so don’t buy into the long standing myth that intake of dietary fat is unhealthy.
One study actually showed how effective both olive oil and coconut oil are for converting cholesterol into testosterone. Some Doctor’s even theorize that high cholesterol levels are a desperate attempt for the body to produce more testosterone. Thus, perhaps if you take in more healthy fats, you will convert more cholesterol into testosterone and improve cholesterol levels as well.
#2: Get high quality deep sleep consistently
It is hardly a mystery that deep sleep every night is critical for optimal health so it should not be surprising that it is essential for adequate testosterone production as well. Yet, few value the importance of sleep and rather waste time watching four hours of TV every night. Even worse, many waste even more time on facebook, twitter, and message boards arguing with people that they will never meet in person.
It is time to avail yourself of virtual living and allocate more time to deep sleep so you can improve real world living.
Try reading for an hour before bedtime to unwind and get into a relaxed state. Meditation is also invaluable for working out anxieties from the day to mitigate tossing and turning all night. Magnesium before bedtime is also a natural muscle relaxant that not only supports deep sleep, but increases testosterone levels as well. Try 200-300mg before bedtime or even better use magnesium oil for superior absorption. Check out Aggressive Strength Recovery Oil
#3: Make sure you have adequate intake of vitamins and minerals.
There are many vitamins and minerals that are important for optimal testosterone production. At the forefront are: vitamin A, vitamin D, B-vitamins, zinc, magnesium, and selenium. A good diet and multivitamin (Garden of life and Life extension make great ones) will cover many of the bases. However, you will likely need to add additional supplementation for Vitamin D, B vitamins, zinc, and magnesium.
Vitamin D3: 2500-5000iu
Vitamin A: 5000iu
Zinc: 30-50mg (zinc citrate, zinc aspartate)
B Vitamins 1-2 B-100 tabs
Magnesium 300-400mg (magnesium citrate, magnesium aspartate magnesium oil)
#4 Avoid high sugar consumption
High sugar consumption is at the root cause of many ailments including low testosterone levels. When you over consume sugar which is very easy to do, you spike insulin levels which drives all the glucose out of your bloodstream. The extreme low blood sugar state will provoke you to eat even more sugar and the insidious cycle never ends.
The excess sugar intake will increased stored body fat faster than anything else. The more body fat you have, the higher the level of aromatase enzymes, and the greater the conversion of testosterone into estrogen.
High sugar intake also increases levels of stress hormones which further inhibit optimal testosterone production.
Make no mistake about it, sugar is highly addictive and is a very difficult habit to break. Nevertheless, it is worth the trouble as it is one on the most important things you can do for overall health and natural testosterone production.
My friend Dr. Peter Rouse has his clients take a tablespoon of coconut oil in between meals to reduce sugar cravings.
#5 Lift heavy weights with a focus on compound exercises
Engaging in a weight training program focused on compound exercises such as: deadlifts, squats, weighted dips, overhead presses, kettlebell swings, bent over rows, weighted pull-ups etc will go a long way to increase both testosterone and growth hormone. The key is not too overdo it which will derail all of the benefits by increasing stress hormones and inflammation.
Unless your a competitive body builder don’t waste time on isolation exercises such as: curls, lateral raises, and leg extensions. Focus on compound exercises (especially squats and deadlifts) and get the workouts done in forty-five minutes and get on with your life.
#6 Avoid alcohol and especially beer
If you have low testosterone levels, you’re not doing yourself any favors by drinking too much alcohol. Alcohol increases the conversion of testosterone into estrogen and perhaps this is why many guys get overly emotional after several drinks. Even worse is beer which is loaded with hops which is highly estrogenic. Maybe this is why so many beer drinkers have bitch tits and look six months pregnant.
I wouldn’t worry about a few drinks per week, but if you’re having a few drinks per night, don’t be surprised that you have low testosterone levels and stubborn bodyfat.
#7 Take supplements to support testosterone production
Most supplements touted as testosterone boosters are worthless such as tribulus and horny goat weed. Tribulus has never been shown in any study in men to increase testosterone. Yet a few studies show that it doesn’t increase testosterone at all.
Some supplements have been shown to be somewhat efficacious such as Tongkat Ali, Fenugreek, and D Aspartic Acid. However, none of these are my top pics.
The best supplements for increasing testosterone are: bulbine natalensis, mucuna pruriens, stinging nettle root, and scots pine pollen.
Bulbine helps signal the testes to produce more testosterne and also converts cholesterol into testosterone. Mucuna supports levels of lutenizing hormone which is a signaling hormone that the brain uses to communicate with the testes to intiate more testosterone production. Mucuna also increases the neurotransmitter dopamine which in turn supports mood, energy, and growth hormone production. Stinging nettle root helps unbind testosterone from sex hormone binding globulin to make it more bioavailable. It also supports liver, prostate, and kidney health. Finally, scots pine pollen contains androgens to increase testosterone levels.