The real danger comes when you eat a diet high in sugars and carbohydrates (90% of Americans). The sugar binds to LDL (So called bad cholesterol – PS: It’s not even cholesterol, it’s a protein) and renders it inert. When inert, the LDL cannot pull good cholesterol (HDL) into your cells. This is bad. So what you need to do in conduction with your high fat diet is take in a lot of cruciferous vegetables, limit your carb intake, don’t touch toxic sugars. And exercise regularly.
Still not convinced? Proof & Sources: Educate yourself!
1) Grain Brain: A book by renowned neurologist David Perlmutter. This will teach you everything you want to know to disprove the pharmaceutical nonsense that cholesterol is dangerous.
3) More – According to this article from T-Nation, as it has it mentioned in numerous studies in Grain Brain, it has actually been shown that people with high cholesterol level tend to live longer. So no need to fear.
What you really need to worry about is the level of triglycerides in your blood. High triglycerides are a big warning sign for potential cardiovascular problems and disease. Again, to keep your triglycerides low while on a high cholesterol diet, take in a lot of veggies, limit your carb intake (especially sugars), supplement with omega 3 fish oil (more fat to make your cholesterol better – ironic right?), and exercise regularly.
Good sources of fat & cholesterol:
– Whole eggs, avocado, nuts, olive oil, coconut oil, butter, shrimp and more.
Along with helping control your triglycerides as stated above, broccoli and other veggies actually reduce estrogen levels in your body. Thus promoting higher testosterone levels.
I recommend grabbing a juicer and start juicing fresh veggies twice a day. Not only will it really help your test levels, but it will have an amazing impact on your overall health. Purchasing a juicer was one of the best buys I ever made.
If this is not an option, just make sure that half your plate is veggies. You’re mom was right about this one. Just do it.
Like we mentioned in the cholesterol part, sugars and grains are terrible for creating an anabolic state in your body.
– No sodas, sugary drinks, fruit juices
– No candy or junk food
– Even no breads and pastas if you want to feel the strongest effects
Some carbs which are still pretty good to eat are things like black beans and sweet potatoes. Trust me, if you do this for your testosterone, your waist line & energy levels will thank you too.
Starvation diets will kill you test, so avoid them. One thing to do is to eat often if you want to keep your testosterone high. Try to get 5-6 small meals a day and snack on nuts throughout the day if this isn’t feasible for you. But still, this isn’t the best way to eat.
Intermitted fasting. Intermitted fasting is proven to not only boost your testosterone but to dramatically increase your HGH. Yes you are fasting for 16 hours every day, but then you eat the same amount of calories you would have so you are not starving yourself skinny.
I do this myself and find it the easiest way to stay shredded, even when not working out.
See this article: Intermitted Fasting and Testosterone Levels
Just applying these dietary changes in your life can do amazing things for your testosterone levels. This is the first step you need to take if you are serious about boosting your testosterone. No exceptions!
We pretty much covered all bases with this section on diet, but check out this great article from Test Booster Reviews for a few more distinctions and ideas on what sort of foods you should eat to optimise your testosterone.
Since one the main reasons why our testosterone continues to drop year after year is the radical amount of chemicals in our air and food [Source], if we want a boost we need to avoid these chemicals as much as possible.
What do we need to look out for?
– Phthalates and paragons – These are four in most personal care products like lotions and shaving creams
– BPA – These are found in plastic bottles, plastic food packaging and even on common store receipts
– Pesticides – Found on common fruits and vegetables
So what can you do?
Avoid processed foods and eat organically as much as possible.
– Buy a home air purifier and stop drinking tap water. Buy a decent water filter & get a stainless steel water bottle.
– Buy natural deodorant, tooth paste, soaps, shampoo’s and body wash that are Phthalates and paragons free.
– Stop smoking. Seriously, this one is a no brainer.
You don’t have to become a reclusive mask wearing hippie to avoid over toxification. These little steps will go a long way.
Its been proven that lifting weights can give you a 40% boost in free testosterone levels. [Source] And in order to reap the benefits, you only have to hit the iron twice a week.
Stick to less reps with heavier weights.
A 5×5 program consisting of 5 sets of 5 reps of each exercise is best. Also incorporate all of the full body compound movements into your routine. These movements include the deadlift, squat, bench press, pull up, and military press and can pump surges of testosterone through your body.
Even though exercise will increase your testosterone, over-training will decrease it. So make sure you are getting adequate rest and not overdoing it. Listen to your body, she will let you know.
Do sprints. Yeah you heard me. Sprints longer than 30 seconds straight have been proven to increase your HGH by 450%. That’s not your testosterone but it’s still pretty awesome. [Source]
Oh, you’re exercising now? Good news, you will likely lose body fat because of it.
And carrying extra pound on your gut will cause you testosterone levels to plummet. Studies also show that an extra 30 lb’s on a 5’10” man can accelerate your testosterone decline by 10 years.
In a recent study, testosterone concentrations of young obese males was 40–50% lower than those with normal BMI. These are astounding statistic and are proof that more fat = less T [Source]
Just having an erection is enough to circulate testosterone throughout your body. Cool right?
But having regular sex will also help to keep your endocrine system stimulated and to boost those test levels. In turn with increased test levels, you will crave more sex. Truly a win-win situation.
– This study shows how just the anticipation of sex cause a boost in testosterone levels in animals [Source]
– This study shows how testosterone increased after an evening of intercourse but actually decreased after an evening of no intercourse. [Source]
– And here is a study on elderly men which proves that the men who had more sex, indeed had higher testosterone. [Source]
Like I said, win-win.
Binge drinking and regular alcohol consumption suppresses testosterone consumption. [Source]
Stick to 1-2 drinks, a few times a week, if you really want to indulge without wreaking havoc on your test levels.
Stick to none if you want to get the full effects.
Sleep is essential for everything in your life. And this is no different when it comes to your hormone levels.
When you are well rested you recover from exercise quicker, have more energy, and yes, have higher testosterone levels.
This study showed that after only 1 week of 5 hours or less sleep, men showed a drop in testosterone of 10-15%. This is after 1 week, and many men do this continually! [Source]
So don’t skip out on your sleep, aim for at least 8 hours.
On top of that, try get the most deep and restful sleep you can get. This will resort in more REM which ultimately will result in more testosterone.
If you have trouble sleeping, here is an awesome natural sleep supplement which can help you fall asleep quickly and enjoy a deep and rejuvenating REM sleep.
For help with this check out the two articles below.
Stress is never good. And its no different when it comes to your testosterone levels.
Being over stressed causes your cortisol levels to surge, suppressing your natural ability to produce testosterone as we spoke about above.
Exercise is great for stress levels, so if you are already doing that to boost your testosterone levels in the first place then one will build on the other.
More ways to de-stress include improving the way you work. Here is an excellent article that will help you improve the way you work, get more done, while being less stressed.
The best way to de-stress is to meditate. Meditation is powerful and will definitely go a long way to relaxing your nervous system, lowering cortisol and ultimately boosting your testosterone.
Try it! You might love it! I know I do.
If you follow the 8 steps you will see an increase in your testosterone levels. But if you are hungry for more and want to take things to the next level, there are a lot of natural supplements and herbs out there that boost testosterone levels incredibly well. And after these well go over supplements that boost your testosterone as well.
*Note: If you are under 30, my recommendation is stay away from all testosterone products! You don’t need them yet. But if you older, and you want a little more boost, go for it under your own discretion.
Before we go into the natural testosterone boosting herbs, I should mention why I do not condone taking unnatural synthetic testosterone boosting supplements.
1) They’re not natural
2) They can have nasty side effects
3) They cause a rebound or drop in testosterone and rise in estrogen after you stop using them. This can cause gyno, aka manboobies. Nobody wants that.
But natural supplements will not have this effect. They are generally safe, but still – consult your doctor before use.
Before we hit the herbs that do work, there are a lot of natural herbs out there that I do not recommend. I will go into more detail below. Then we’ll talk about what works.
When you think of natural testosterone boosters, or google it, tribulus is probably one of the first thing that comes up.
The problem is, it doesn’t work.
There are numerous studies that show that Tribulus does not increase testosterone levels, and provides no assistance in increasing muscle mass or strength. I one of them two group of rugby players were put on the herb or a placebo. At the end of the experiment there were zero changes in testosterone levels in the tribulus group. Says a lot. [Source]
Don’t be dooped, stay clear of tribulus.
Maca is a powerful proven aphrodisiac (click here for 25 more). It has been used for hundreds of years around the world to promote a higher libido.
In a University study, maca was tested on men age 22-44. During this study, “the semen volume, total sperm count, mobile sperm count, and sperm motility were significantly increased after treatment with Maca.”
But! This study showed no rise in total testosterone levels, but did show a slight rise in free testosterone, which at the end of the day is the most important, even though the rise was not very significant.
So if you are interested in increasing your sperm count, size of ejaculation, and libido, maca will certainly do the trick.
You can buy high quality Maca for cheap here.
But as for boosting testosterone levels, it is not the holy grail.
Now this is the holy grail. This is what separates the men from the boys.
Tongkat ali extract is both clinicaly proven to increase your testosterone levels through the production of leydig cells, and to increase your free testosterone levels by means of lower SHGB levels. This way, you are available to use all the hard earned testosterone you are producing with the steps above. (See all these studies and more here)[quote]You see there is a difference between your free testosterone levels and your total testosterone levels. As testosterone flows through your blood, free testosterone is chemically active and available for your body to use as it will. While other testosterone is floating around bound to SHGB (Sex Hormone Binding Globulin). This testosterone is inactive and unable to be used by your body because the SHGB renders it inert. So while you may have a high amount of “total testosterone,” much of it may be unavailable to be used by your body. So it is really the amount of free testosterone in your body that you should be concerned with.”[/quote]
What tongkat ali extract does is decrease the level of SHGB’s in your body.
When tongkat ali reduces the SHGB down to near nothing, your body can utilize nearly all of it testosterone at its full potential. Its just floating around ready to make you more powerful.
It also reduces the conversion of testosterone into estrogen and stimulates the secretion of Luteinizing Hormones, which send signals to your testes to produce testosterone. On top of that it promotes the growth of leydig cells which are directly responsible for new testosterone production.
The combination of these 3 is incredible. And the best part is, the longer you take tongkat ali extract the better it works.
And on top of that, it increases libido, increases your sperm volume and quality, makes your orgasms more powerful and has been shown to increase the size of genitalia. Read about all this and more here.
But before you buy, beware. There are a lot of dubious sources of Tongkat Ali Extract on the web. It is one of the most easily faked supplements on the web and there are a lot of assholes out there.
1) Make sure you are getting tongkat ali extract and not tongkat ali root powder. They look exactly the same.
2) The extract strength is best at 1:200
3) It has to be from Indonesia
We will be purchasing our own bulk supply from Indonesia shortly, but until then if you wish to purchase tongkat ali extract, buy it here.
This supplier is located in north sumatra (but they ship from Amazon via the U.S). They harvest the tongkat ali from the sumatra jungle and use roots of trees >10 years of age. I know this supplier is the best because he used to purchase from Tongkatali.org, which if you search Google you will find is the most reputable stuff. But he tests every batch before sending it out and became unhappy with the quality of their product. He now purchases from a new supplier who get tongkat ali extract from the same jungle, with the same extraction process, but who performs chemical and microbiological analysis of every batch they produce, which brings me peace of mind.
By purchasing from Herbolab you will save up to $100.00 rather than from purchasing from the main supplier themselves. And this is the best and purest stuff out there.
Make sure you cycle it (typically 5 days on 2 days off) and take it the correct way. We will have a complete article on this soon, but your supplier will have detailed instructions on this.
Update: Since this article has gone live I get emails all the time from guys who have been taking Tongkat. Here’s one I got today and decided to throw it in..[quote]Hey Sean its Vlad again, ive been seeing tremendous strength gains in the gym with tonkgat ali after 3 weeks. Ive broken plateaus in several exercices. That stuff seems to be doing something, ill see what happens later on in the cycle. – Vlad[/quote]
To learn everything about this herb and read more than 12 studies of how this herb is proven to work, check out an article we wrote: Everything You Need to Know About Tongkat Ali Extract.
D-aspartic acid is all the rage in bodybuilding right now. It is an amino acid that has a dramatic effect on your testosterone levels. Many users report seeing a rise in testosterone of 33% in as fast as two weeks while using 3,000 mg a day.
How it work’s is it helps your body convert cholesterol and its natural resources into testosterone.
I recommend taking a compound product such as TestoFuel. TestoFuel incorporates d-aspartic acid with other natural ingredients that help boost testosterone and maximize it’s effects. It is truly a natural fuel for building testosterone.
(Read our full in-house Testofuel review: We break down each ingredient and tell of our experience using it)
*Before embarking on the d-aspartic acid route, read this article to maximize the effect of d-aspartic acid and negate any possible negative effects.
Ashwagandha is an awesome and extremely versatile supplement – especially for men. Check out this menprovement article on ashwagandha.
It not only increases testosterone naturally, but has also been clinically shown to:
Significantly lower cortisol (the stress hormone)
Improve athletic performance (increase strength and lean muscle mass)
Decrease recovery time after workouts
Increase sex drive and improve performance
Improve memory and cognition
It’s well-studied and has very few side effects.
The type of ashwagandha you buy matters a lot. Here is the best ashwagandha on the market.
So out of all the natural testosterone boosting supplements out there I only really recommend tongkat ali extract, d-aspartic acid, and ashwagandha. There are a many others out there, but none that meet the standard that these do. And most of the other ones are actually in Testofuel. But remember, use at your own discretion. Even natural supplements can have side effects, so talk to your doctor first, and start slow.
If you’re not into herbs, then just stick to regular supplements. After diet, increasing your vital testosterone boosting nutrients is the easiest way to boost those T-Levels [Source].
Like herbs, it is certainly not required, but keep in mind if you are deficient in any of these, it is going to be harder for your body to produce more T.
After all, it’s hard to build something without the raw materials needed.
This is why I made it number 9, even though it really isn’t required and you can still boost your testosterone levels with all the other steps.
So what are these raw materials?
Magnesium deficiency is another widespread problem in our country. While this makes you prone to stress and muscle cramps, it also starves your body’s endocrine system of a vital mineral it needs for testosterone production. We wrote another article on how magnesium alone can send your testosterone levels through the roof. You have to check it out.
Aim to get 400 mg daily. (See the article for which type)
Vitamin D is essential for so many functions in our bodies, and as a nation we are chronically deficient in it. Along with increasing bone and muscular strength, Vitamin D will in fact increase testosterone levels. [Source]
Aim to take at least 6,000 IU’s daily in the form of D3. Tim Ferris from the 5 hour body recommends 6,000 I.U’s upon waking and 6,000 I.U’s at night. This may be a little overboard for you but 6,000 I.U’s a day will keep you safe from deficiency. Keep in mind it may take someone already deficient 6 months to return to baseline levels.
Vitamin C reduces cortisol in your body. This is a very good thing. Less cortisol = more ability to produce testosterone and vice versa. So taking your vitamin C, along with de-stressing, will promote a natural anabolic environment in your body.
Aim to take 1,000 mg’s daily.
Vitamin A has been shown to increase testosterone levels in men by means of the suppression of estrogen levels. When your estrogen levels are high this causes a decrease in testosterone production. Blocking this production with Vitamin A will allow your testosterone to flourish.
Aim to get Vitamin A from natural fresh vegetables, especially carrots.
e) Vitamin E
Vitamin E is another crucial ingredient in optimal testosterone levels. You can supplement in or find it in food such as almonds and sunflower seeds.
Being zinc deficient also puts a damper on your testosterone levels. Like magnesium, your glands rely on this mineral to get testosterone production started.
Aim to take 25 mg daily to ensure your body is at optimal levels.
Since Magnesium and Zinc both raise your test levels, it makes sense that taking a combination supplement like ZMA will work for you. The collaboration of these two supplements has been proven to increase the deepness of your REM cycles, which as we spoke about above – will raise your testosterone levels.
Selenium is one of the building blocks for testosterone that Tim Ferris talks about in his book.
To get a good dietary source of selenium, you can eat shellfish or Brazilian nuts. 1-2 Brazilian nuts is enough to get 200% of your daily intake. You don’t need any more than that. Read more about increasing testosterone with Brazilian nuts here. It’s a good idea to get your selenium levels checked before hand and then adjust your diet as needed to avoid selenium toxicity.
Omega 3’s are the best source of good fat you can get. They have been shown to reduce triglyceride levels while providing your body with the fat it needs to produce testosterone.
Aim to take 1,000mg + daily of high quality omega 3’s. (EPA and DHA)
It is important to note that you can certainly boost testosterone naturally without supplementation. Supplements are expensive now a days and a lot of people do not like taking tons of pills. Plus, a lot of these vitamins and minerals are only needed if deficient, so I recommend getting routine blood work done to see where you are short. I can almost guarantee you will come out vitamin D deficient, so while you don’t have to take these, they will certainly help.
These above 10 steps are enough to increase your testosterone levels greatly. They may even double or triple them in some cases. But we covered a lot here. So head below for a quick boosting your testosterone protocol.
Now that you have a complete understanding of how to boost your testosterone, here is a protocol for any man to boost, maybe even triple, his testosterone levels. Step by step.
1) Eat a good diet daily consisting of 10 servings of fresh vegetables (recommend juicing, and go heavy on the carrots & broccoli), lots of cholesterol in the form of eggs, butter, bacon, avocados, good fat, and take in moderate levels of protein. Avoid all trans fat and limit sugars, carbohydrates and any grains. Lastly, snack on nuts throughout the day between meals to keep your metabolism going.
2) Hit the gym and start a heavy weight lifting routine. Do all the compound exercises at least once a week, and adopt a 5×5 program, lifting heavy but manageable weight.
3) Adopt a moderate cardio routine several days a week. Do not over do the cardio. This will be great for stress reduction and weight loss, but overdoing it just causes more stress on the body and increased cortisol. 1 – 2 miles 3x a week at a comfortable pace is fine. Sports are even better.
4) Enjoy the weight loss accompanied by you gym and cardio routine. This will too boost your testosterone.
5) Avoid excessive alcohol and try to limit the drinks to 3 per night, 2 nights a week. Playing designated driver will pay off in the long run.
6) Enjoy a healthy sex life with your wife or ladies that you meet on the weekends. You will be able to drive them back to your place now that you are sober.
7) Supplement with 1,000 mg Vitamin C, 6,000 I.U’s Vitamin D3, Vitamin A, 400 mg of magnesium and 25 mg of Zinc daily. (optional)
8) Get at least 8 hours of deep restful sleep. This will be a lot easier now that you are working out, running, having great sex and drinking less.
9) Enjoy a huge increase in your testosterone levels over the next 3 months.
10) Do sprints twice a week: Research has shown that all out high intensity sprints can immediately boost testosterone and raise HGH levels. This boost remains beyond recovery. [Source]
11) Only eat grass fed meat: Dioxins are found in most commercial meat and dairy products and are some of the main toxins that wreck havoc on our endocrine system. Only eat grass fed meats and avoid dairy to limit this toxins effect.
12) Supplement with Tongkat Ali Extract.
This protocol, or lifestyle, if adopted, will without a doubt provide a huge boost in your testosterone levels. Plus you will be receiving a huge boost in your overall health and quality of life.
Your skin will clear, you will lose weight, you will have an increase in energy, and your sex life will flourish.
Plus, if you want to go even further you can hit the extra credit and really take things to the next level.
So have fun and be safe, and enjoy having higher testosterone levels than 90% of the men you meet.
13) Try Out an All Natural Testosterone Booster
I recommend taking a compound product such as TestoFuel or Prime Male. These products both incorporate d-aspartic acid with other natural ingredients that help boost testosterone and maximize its effects.
Disclaimer: I am not a medical doctor. All views expressed in this article and my opinion and you should consult with your medical doctor before moving forward. Also, consult your doctor before undergoing any new exercise routine and supplementation.
2) Boost testosterone naturally – Chad Howes Fitness