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How to increase your testosterone fast – naturally

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by Yuan

There are 4 areas that can increase your testosterone and improve your overall quality of life. Whether you’re a man or woman, optimizing the body’s testosterone production will increase your drive in all areas of life, elevate mental clarity, and raise the overall feeling of well-being.

In this post, I will not talk about the fringes of research and propose supplements/practices that may produce negligible increases. This post will only cover the practices that creates a fast and noticeable effect in real life.

Dietary changes that increase your testosterone

One of the main building blocks of testosterone is fat. The average male needs around 60g-90g a day for optimal hormone production. Each person is different depending on their activity levels, height, age and body composition. You need less if you’re shorter or less active, more if you’re taller or more active. A guy that’s 6’4” and active will obviously need a lot more than a guy that’s 5’4” and inactive.

The best source of dietary fat is from animal products because of its bioavailability. Unfortunately, a series of past events have made fat into the enemy of modern diet. The two biggest influences on this trend were the low fat diet for weight loss and the China Study.

The China Study has failed to separate saturated fat and cholesterol from trans-fats. This book wrongfully blamed the consumption of animal products for diseases like coronary heart disease. In reality, trans-fat is the culprit behind that disease. While the China Study has been debunked time and time again, a lot of health conscious people are still unaware. If you’re concerned about saturated fats and cholesterol from animal products, check out this analysis by Denise Minger, The China Study: Fact or Fallacy.

Besides animal products, olive oil, hemp seed oil and coconut oil are all great sources of fat. Stay away from trans-fats, the 3 main sources are fried/battered foods, pastries and margarine/other hydrogenated fats.

The relationship between weight loss and testosterone

Lowering your body fat will increase testosterone, however, long periods of strict calorie restriction can negatively affect your hormones. After 12 weeks of strict calorie restriction, take a 2 week diet break and eat at your new maintenance calories before going for another 12 weeks.

People with higher body fat tend to do better on higher fat/lower carb diets because of their lower insulin sensitivity.

Drop the sugar

Sugar spikes your insulin levels and this phenomenon drops your growth hormone and testosterone levels immediately.

Exercises that boost your testosterone

Learn the major barbell exercises (bench press, squat, deadlift, overhead press) and follow a good beginner program that focuses on them. These are compound exercises that work multiple muscles groups in the movement and they boost your hormones if performed with enough weight. Focus on sets of 5 repetitions, it’s a good medium that will let you develop strength over the long term.

For these exercises work, you have to follow a carefully planned program that lets your recover and grow. Without eating and resting accordingly, you will not be able to recover from the work and overtrain. Overtraining is very detrimental to your testosterone production. You’re on the right track if you’re growing consistently and feeling good. Watch out for signs of overtraining and act accordingly.

Sleep at least 8 hours a night

Sleep is absolutely vital, it’s a shame that ‘sleep’ became something that gets mentioned a lot but brushed aside. Most people don’t understand its true value. Train well, eat well and getting sleep at least 8 hours of high quality sleep per night will do wonders.

Stress negatively affects your testosterone and everything that we have talked about increases your ability to handle stress. Among these, consistent high quality sleep makes the biggest impact. Regular exercise with a good diet will help you maintain your ability to enjoy high quality sleep. When you sleep well, you will also be stronger and have more discipline to to stick with it, it’s an upward spiral.

Supplements that increase your testosterone

Zinc

Like dietary fat, zinc is vital for the production of testosterone. Zinc is best taken at night because it can improve the quality of sleep. Take around 40mg a night with proper vitamin D3 supplementation and you’ll find yourself waking up with extra vigor.

Vitamin D3

Vitamin D3 is not really a vitamin in the traditional sense, it’s a secosteroid responsible for the intestinal absorption of calcium, zinc, iron, magnesium and phosphate.

study has found that D3 raised testosterone in overweight males undergoing a weight reduction program. The increase in testosterone was significantly higher compared to the weight reduction group without vitamin D supplementation.

If you don’t live in a hot and sunny climate, get at least 2000IU per day.

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