Ensuring that we have optimal testosterone levels is something all men should be concerned with thorough adulthood and even during old age.
This hormone regulates a wide array of processes pertaining to our health, disease risk, body composition, and especially sexual function.
We also want to stress that there’s nothing shameful about having low testosterone levels.
It becomes problematic if you do nothing about it.
1. Eat more fats
Tip first, and the most important tip is making sure you consume enough fat. This is where most of us fail. The great part is that it’s an issue that’s super easy to address.
Testosterone production is ensured by a molecule you may have heard of before — cholesterol. And it is the backbone of all sex hormone molecules.
You have to eat good fats to optimize your testosterone. When you eat enough fat, you’re going to produce cholesterol.
Your body generates cholesterol on its own every single day — that’s totally true.
But helping your body by eating healthy fats, you’ll be making it a big favor.
We now know that the cholesterol theory of heart disease is a myth. It’s over. Its Heyday is over. We all know it’s not true, so now, when you’re not afraid of cholesterol anymore, you can eat enough fat so that you can actually bump up your testosterone level a little.
Learn more about food rich in good fat
2. Get rid of sugar and carbohydrates
Tip number 2 has to do with the amount of sugar, starch, and simple carbohydrates that you eat.
When you eat sugar, starches, or simple carbohydrates, they seriously increase your insulin levels, which can have adverse effects on your energy levels and your overall health.
More importantly, when your insulin levels are high, your testosterone levels will experience a sizable drop.
So you might want to ditch Skittles M&M’s, or gummy bears as they can seriously mess up your T levels.
3. Decrease the stress in your life
And we don’t mean good stress.
If you’re an entrepreneur and you have a business, and you’re trying to make it successful, that’s good stress.
But you need to find ways to manage that stress, so it does not become chronic. You got to decrease the harmful stress in your life.
So if you’re working two jobs, both of which you hate, if you’re working a shift job you hate, you need to look into making the necessary changes in your life.
So in order to ensure a more happy and active life, you need to avoid chronic stress at all costs.
4. The next tip is high-intensity interval training
You need to emulate your caveman grandparents from 10 000, 20 000, 30 000 years ago.
You need to lift heavy weights, you want to run as fast as you can, and you don’t necessarily have to join a gym to do this.
You can get up off the couch and go outside and do some high-intensity interval training.
And that’s going to do two things for you:
- It’s going to raise your testosterone levels,
- and it’s also going to elevate your HGH or human growth hormone level.
You might have heard about that before, and it’s definitely something you want.
Some guys pay $1,000 a month for their HGH shots.
But you can raise it naturally just by going outside and breaking a sweat.
You can go outside and do 100 jumping jacks or run 45-yard sprints or you can go and lift some heavy weights.
Just make sure you have the right technique to avoid injury.
5. Now tip number 5 is some supplements you want to know about
The first one is zinc.
Zinc is very important for us, and we need somewhere between 25 and 50 mg a day. You can definitely get it from the food you eat, but you can also get it from supplements.
This helps you push anything that bleeds over to the estrogen pathway back into the testosterone pathway.
The next one is magnesium.
There are several studies that show that enough magnesium will raise your testosterone level a bit.
And then the third one is vitamin D.
Go out in the sun and get some vitamin D, and if you can’t get sun, make sure to take a high-quality vitamin D supplement.
Vitamin D is actually a prohormone or a prehormone. It helps all of your sex hormones and your other hormones to form. So it actually going to increase your testosterone level if your vitamin D level is optimized.
6. The next is tip number 6 – intermittent fasting
There’s a reason why the 18-hours fast or the 20-hour fast every day is called The Warrior Diet — because it helps combat all the ills of life and stay strong.
Number 7 is losing weight
If you’re overweight at all the adipose tissue on your body and especially adipose tissue inside your belly, this will lower your testosterone level. Also, the fatty tissue inside your abdomen acts like estrogen in many ways.
Excess of estrogens in the male body leads to:
- Inhibition of testosterone
- The deposition of fat
- Depression and stress
- Decreased libido
- Abnormal sexual function
Bonus tip: Get xenoestrogens out of your life
You may ask: what the hell are those?
Basically, you don’t ever want to drink or eat anything that is in plastic if it’s hot.
So if you left your water bottle in the truck and it’s a hundred and twenty degrees in there, don’t drink that water. That water will have estrogen-mimicking plastics in it.
Don’t heat up your coffee in styrofoam or plastic cup, don’t put your soup in a plastic bowl and put it in the microwave.
Men need to eat and drink out of glass or stainless steel or ceramic or something like that.
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