Finding the Best Testosterone Booster
The primary male hormone, testosterone is responsible for a handful of features that essentially make a male, a male. It contributes to the alpha-mindset along the traditional male physique and also has a handful of benefits for men.
How Is Tesosterone Produced?
Testosterone is produced in a feedback-loop system beginning in the hypothalamus region of the brain. When it senses that your body needs more testosterone, the hypothalamus sends out a signal in the form of a gonadotropin-releasing hormone to the pituitary gland.
When the pituitary gland receives the GnRH secretion, it produces two sex hormones FSH and LH (follicle-stimulating hormone and luteinizing hormone) and releases them into the bloodstream. In men, once the LH reaches the testicles, it activates leydig cells to produce more testosterone. FSH promotes sperm production.
Once testosterone is produced, it is released into the bloodstream where free and unbounded circulating testosterone can be utilized and maximized in men. Then the hypothalamus repeats the process by detecting levels of testosterone floating in bloodstream, telling the brain when enough testosterone is produced or when more is needed, in a healthy system.
Some causes that may adversely affect testosterone production include getting older and ageing, physical injury to the testicles, as well as health-related illnesses, such as mumps, inflammatory diseases, cancer as well as pituitary gland diseases caused by drugs, kidney malfunctioning and tumors.
Everyday causes that may also disrupt healthy testosterone production include high exposure to xenoestrogenic chemicals and pesticides, excess body weight, unhealthy diet, low physical activity, lack of sleep and stress.
Symptoms of low testosterone in men include:
- Erectile dysfunction
- Low libido
- Rapid hair loss
- Loss of muscle mass
- Increased body fat
- Enlarged breasts
- Brain fog
- Sleep disturbances
Having optimal testosterone levels helps you produce lean body mass and lose weight, improves your mood, confidence, and motivation levels, increases your desire for dominance, power, and success.
It also gives you stronger bones and better cardiovascular health, stimulates body and facial hair growth, and, perhaps the most well known set benefits, helps you out in the sex department.
Proper levels of testosterone lead to a healthy libido, improved sexual performance, and better erections.
Low testosterone, often referred to as ‘low T’ doesn’t paint a pretty (or manly) picture for men. Cognitively it can lead to depression and an inability to focus, while physically it can make it easier to pack on the pounds - the ones you don’t want.
It can make you ‘look’ more feminine as it can lead to osteoporosis and low muscle mass, produce hair loss and fatigue.
It may also produce a pretty unpleasant amount of sexual issues including low semen count, low sex drive, and difficulties getting and maintaining an erection.
Clearly an uncomfortable topic but too important to ignore, erectile dysfunction, commonly labeled as ED is the preferred ‘clinical’ term used to describe the inability of a man to achieve and maintain an erection of sufficient rigidity to permit satisfactory sexual activity - meaning you can satisfy her in bed.
It does not necessarily mean the complete inability to achieve an erection. So even if you’re getting regular erections but they’re not ‘getting the job done’ so to speak, you may be suffering from ED.
It’s worth noting that ED, or erectile dysfunction isn’t only the result of low testosterone. There are a variety of psychological and lifestyle factors that also play a role, such as anxiety, fear, smoking, and being overweight.
And while it’s still kind of a hush-hush subject ED is widespread. It’s estimated that 1 out of every 10 men suffer from ED, yet only 33% of men actively seek out help.
Despite all the exceptions to the norm, ED is often very much linked to low testosterone, which is why keeping your testosterone levels high or boosting them if they are low, is extremely important for not only your pleasure but your sanity and success in any romantic relationship.
Luckily low testosterone levels can be treated, surprisingly easily with certain lifestyle and diet changes. Sure you can get testosterone injections and go down the medical rabbit hole, consider these fairly easy science-based natural ways to boost testosterone
Step 1: Testosterone Boosting Lifestyle
You know, you know, you need more sleep. Well in addition to the seemingly ever-growing list of problems that result from not getting enough sleep, low testosterone is also on the list. You not only need enough sleep, you need good, deep sleep.
Partial sleep restriction lasting one-week in a laboratory setting has been shown to decrease overall 24-hour testosterone levels in healthy young men by about 15%. Note that ‘partial’ sleep restriction in this study meant 5 hours a night - which many people do operate of off due to work and family obligations that cut into their sleeping time.
In a study from Gov et al. on 531 Chinese men, increased sleep time was correlated with higher total and free testosterone levels, so much so that the researchers also calculated that each extra hour of sleep led to about 15% more testosterone.
Stay Lean and Maintain Muscle Mass
No, it’s not just for your looks. The higher your body fat percentage, the lower the testosterone. By working out and buiding lean muscle mass, you can increase testosterone levels.
In a study by Hakkinen et al., researchers found that over a 2-year period, intensive strength training in elite athletes positively influenced hypothalamic and pituitary levels, leading to increased serum levels of testosterone.
An increased amount of muscle mass also positively correlates with serum testosterone levels. More specifically, your body fat percentage should be relatively low (between 8-14%), if your goal is to get more T running through your veins.
Control Your Stress Levels
Not just for sanity but also for your masculinity. Stress wreaks havoc on your body in a variety of ways but where testosterone is concerned, the issue is that stress increases cortisol, and cortisol suppresses testosterone, as demonstrated in this study by Rubinow et al.
Eat Organic When Possible
Organic foods tend to contain less chemicals and pesticides as conventionally grown produce making them a better choice when it comes to testosterone production. For instance, in this study, Vinclozolin, a common fungicide, was linked to suppressed testosterone production. In another study, the herbacide Astrazine was found to induce feminization and chemical castration in male African clawed frogs. As the studies demonstrate, chemicals found in common pesticides can have endocrine-disrupting effects that suppresses testosterone and increase feminine characteristics.
Careful With Cigarette Smoking
While studies have shown that men who smoke cigarettes long-term have similar levels of testosterone on average as men who don’t smoke, nicotine and tobacco can have other adverse effects such as depleting zinc levels, as well as other harmful side-effects on your health, not to mention the damage it can do to your sperm, if trying to conceive. If boosting testosterone levels is of primary concern, reducing or eliminating smoking can help contribute to an overall healthy lifestyle that promotes testosterone production.
Prescription & Recreational Drugs
Drugs altogether can have a damaging effect on the brain and body and impair your endocrine and reproductive systems. An overall awareness of substances and their side effects can help you make better lifestyle choices that promote healthier and stronger testosterone production. Even acne medicine, hair loss pills, painkillers and statins can have unwanted effects, lowering your testosterone levels.
Lower Your ‘Endocrine Disruptor Exposure’ or Contact With Synthetic Chemicals
It’s hard to completely avoid chemicals in today’s modern day and age but you can make some positive steps to lower your exposure. As a technical overview, synthetic chemicals that lower your T count include:
- Bisphenol A (found in plastics and other materials)
- Parabens (preservatives in everything from food to lotion)
- Phthalates (found in personal care items)
- Benzophenones (found in sunscreens)
- Triclosan and Triclocarban (in soaps and sanitizers)
They are all linked to lower testosterone levels.
For example, research author Peter Dingle concluded in his study that Benzophenones, often found in sunscreen, can noticeably reduce testosterone and estradiol levels in men after one week of use.
Simply take the extra minute to read the labels of products you use, and, as gross as it is, avoid fast food as well (yes, really think before ordering that Big Mac...) to reduce your contact with these chemicals.
Have More Sex
Yup, the more sex you have the higher your testosterone levels will be, as multiple studies report.
It’s simply a myth that ejaculating “drains” the body from testosterone.
While sex physically increases testosterone, it also has psychological benefits such as increasing feelings of power and confidence, which can go hand in hand with healthy testosterone levels.
In a study by Escasa et al., the testosterone levels of men were recorded after attending a sex-club, where researchers found a 72% increase in testosterone for the men who engaged in sexual activity, compared to an 11% increase to those who only watched it.
In conclusion, having sex will actually increase your testosterone levels, as opposed to depleting it and engaging in sexual activity will increase testosterone levels more so than watching the act, although that increases testosterone as well.
Improve Your Posture
When your teachers and parents told you to sit up straight as a child, they probably didn’t realize their nagging was actually teaching you something that would make your sex life better but that seems to be the case.
According to a study done by Cuddy et al. at Harvard University, your body language as well as postural changes can almost immediately impact your stress and steroid hormones in a rather impactful way.
Only 2-minutes of ‘power-posing’ posture led to 20% increase in salivary testosterone levels, and 25% decrease in the stress hormone; cortisol.
Increase your high-power poses such as taking up more space, standing tall, putting your hands on your hips, and other basic dominant alpha poses, and get rid of ‘low-power poses which include’ contractive behavior, closed off limbs, taking less space, generally what are perceived as insecure positions.
Other lifestyle factors that can boost your testosterone include living a life that makes you feel successful (be that through money or other means), read prescription and over the counter drug labels and side effects.
Read, learn, and research info on hormones (the TestShock Program is a good place to start), and maintain optimal testicular function by keeping your testicles slightly cooler than the rest of the body - think sleeping naked, wearing loose boxers, and taking frequent cold showers.
Step 2: Testosterone Boosting Nutrition
Avoid Excess Alcohol
There’s an all too common phrase that goes along with drinking whiskey and having trouble performing but it’s actually any alcohol in excess that can have a damaging effect on your T levels.
Here it’s a case where the dose creates the poison. Alcohol in moderation won’t have a heavy impact on your testosterone, but if you’re passing out nearly every night from excessive alcohol consumption you’ll have lower testosterone levels as well as higher estrogen levels.
For example, in this study Mendelson et al. found that heavy alcohol intake can suppress testosterone levels and increase plasma luteinizing hormone values, which impacts the reproductive organs in both men and women. Although a low to moderate amount of alcohol should be fine and may slightly increase testosterone.
Get Enough Calories
In order to make your body produce adequate amounts of testosterone, you need to give it enough calories to fuel the processes necessary in hormone production.
Of course eat within reason, as being overweight directly contributes to lower testosterone levels.
Eat Protein, But Not Too Much
Yes, you do need protein for both testosterone and muscle gains, but you don’t need as much as the fitness industry would have you believe.
For the optimal amount in terms of T-production, a good starting point would be getting about 20-25% of your daily calories from protein.
Also, it’s important the protein comes from animal, rather than plant-based sources, as the latter simply does not have the same testosterone-boosting effects.
For positive levels of testosterone production, a study by Anderson et al. found that a consistent ratio between lower protein to higher carbohydrate was an important factor in regulating steriod hormone plasma levels and hormone binding proteins, all important in healthy testosterone production.
Eat More Carbs Than You Think You Should
Sorry to burst the Paleo lovers bubble, you do need carbs to keep testosterone high.
As mentioned earlier by Anderson et al., it was also found that those who ate diets higher in carbs and lower in protein had 36% more free testoterone levels, as well as lower cortisol levels, compared to those who ate low-carb and high protein diets.
Although over the last 15 years or so the diet industry has ruthlessly shamed carbs, your body actually needs them. Low-carb diets are notorious for lowering testosterone levels, increasing the stress hormone cortisol, and messing up your sleep.
Consider how your body feels overall when you eat carbs, as every 'body' is different, but certain experts will recommend that anywhere from 40 to 60% of your daily calories come from carbohydrates, mainly from low-fiber (too high of fiber diets can have surprisingly damaging effects on testosterone) low-gluten sources such as potatoes, rice, and fruit.
Up Your Intake of (the Right Type of) Dietary Fat
Increased amount of energy from dietary fat, leads to increased serum testosterone levels, but not all fats are created, or digested in this case, equally.
Saturated fatty acids (SFAs) and monounsaturated fatty acids (MUFAs) correlate very positively with higher testosterone levels, as evidenced in this study by Hamalainen et al., whereas polyunsaturated fatty acids (PUFAs) and trans-fats effectively suppress androgen production, which lowers testosterone.
Foods such as avocado, dairy products, coconut oil and some red meat all contribute to raising testosterone levels through a combination of diet and resistance training.
Ideally, you want to keep your dietary fat intake at somewhere close to about 20 to 35% of your daily calories, with most of them coming from SFAs and MUFAs and limited – even completely removed – amounts of PUFAs and trans fats.
Keep the Milk Mustache But Switch to Low Fat or Skim
There are some experts out there that will insist any type of milk is bad for your testosterone levels, the issue mainly being that milk often comes from pregnant cows which increases your estrogen levels, but the latest research shows that it’s really about the type of milk you consume.
These studies have shown that when physically active men drank full-fat milk their overall sperm quality significantly decreased, while consumption of low-fat and skimmed milk actually increased sperm volume and mobility.
Get Your Cholesterol
Go ahead and crack open those eggs. All steroid hormones are made from cholesterol, and even though your body naturally synthesizes it on a daily basis – and controls the production accordingly to your dietary intake.
Increased dietary intake of cholesterol, as well as blood levels of HDL cholesterol (the “good” cholesterol), are positively linked to increased serum testosterone levels, as noted in this study by Volek et al. Just be sure to make sure to keep your blood HDL levels high as well.
Choose Coffee Over Tea
Tea, especially green tea is hailed for its many benefits, and while it may be ideal for some individuals and certain medical circumstances, from a strictly testosterone point of view, coffee is the ideal option.
It’s particularly useful to ingest caffeine around the time of your workouts. 4mg/kg of caffeine taken 1-hour prior to exercise has been shown to increase T-levels by 12% in elite athletes.
In addition, from this study by Beck et al., caffeine-containing supplements were shown to increase upper-body strength and enhance athletic performance for those who also incorporated some resistance training.
As noted, in several studies, coffee more so than tea, has a notable effect on increasing testosterone levels, particularly before work outs and in resistance training in athletes.
Step 3: Testosterone Boosting Foods
When it comes to what you should and shouldn’t eat to boost testosterone, much of it comes down to things like high micronutrient density, high amount of protective antioxidants, high SFA or MUFA with low PUFA/trans-fats, quality animal based muscle-meat and collagen protein, and low-gluten starchy carb sources.
Without getting into too much nutrition jargon, we broke foods you should eat down into five categories of Fats & Oils, Meats & Proteins, Fruits & Vegetables, Nuts & Snacks, and Spices/Other.
- Fats & Oils: Extra virgin olive oil, virgin argan oil, grass-fed butter, extra virgin coconut oil, avocado oil animal-fats
- Meats & Proteins: Steak, epic bars, beef, gelatin, eggs, grass-fed beef jerky, minced meat, organic bacon, oysters
- Fruits & Vegetables: Potatoes, avocados, pomegranates, onions, garlic
- Nuts & Snacks: Macadamia nuts, brazil nuts, raisins, raw cacao nibs, dark berries
- Spices/Other: Coffee, parsley, ginger, real salt, white button mushrooms, baking soda, yogurt, blue cheese, sorghum
...Not This - While you integrate T boosting foods, lower or decrease these testosterone draining items from your diet.
- Flaxseed products
- High-PUFA vegetable oils
- Mint, peppermint, & spearmint
- Soy products
- Green tea
- High-PUFA nuts (Walnuts, sunflower seeds, etc.)
Even mild dehydration will suppress the exercise induced rise in testosterone and growth hormones, while dehydration also increases cortisol secretion.
Other nutrition related factors that can boost testosterone include avoiding vegetarian diets, opting for organic foods whenever possible, including some natural (such as from fruits) sugars in your diet.
But don’t overdo it, and intermittent fasting for androgen sensitivity - but of course always do your research and/or speak to a medical professional before starting any type of fast.
Step 4: Testosterone Boosting Training
Do Resistance Training
Resistance training is not only good for toning your body, it can regulate androgen receptors in muscle tissue while also increasing testosterone levels, as this study by Hakkenin et al. details.
To get the most out of any resistance training, lift heavy enough weights, be explosive but still maintain your form, activate large amounts of muscle mass, stimulate fast-twitch glycolytic muscle fibers, do your training in a short-period of time, and rest properly.
If you’re interested in a technique to follow to get you started, consider looking into the THOR Testosterone Training program.
Do High-Intensity Intervals
Fitness buffs know this to be called HITT (High-Intensity Interval Training) training.
Basically, the explosive nature, short-duration, activation of fast-twitch muscle fibers, and increased production of lactic acid – without being 'chronic' enough to cause prolonged increases in stress hormones.
HIIT can cause sharp increases in total testosterone, free testosterone, along with DHEA and dihydrotestosterone. You can do HITT training on cardio machines at the gym, but you can also get HITT benefits from activities like regular sprinting, hill and wind sprinting, circuit training, and playing hockey.
Maintain Daily Physical Activity
Sorry lazy Saturdays aren’t good for your testosterone levels. You don’t have to spend hours lifting weights each day but do find a way to do some physical activity each day, or do what some consider ‘active rest’ activities.
For example, in this study by Vaamonde et al., physically active men were seen to have better semen parameters and hormone values compared to sedentary men.
There are endless activities you can pick but some easy ones include walking, plowing the snow, mowing the lawn, low-intensity hockey game with friends, even sex.
Need some motivation? Consider that in a study of Tsimane tribesmen, 1-hour of chopping trees led to a 46.8% increase in testosterone.
Do Cardio Before Weights
Simply put, doing cardio before weights is more ‘anabolic’. A study by Rosa et al showed that the guys who hit cardio machines before weights had 7 times higher post-workout testosterone levels than the men who did cardio after weight training.
Decrease Endurance Training
If you hate running, here’s some good news: Endurance-type long steady state exercise is very good at lowering testosterone levels and causing chronically elevated cortisol response.
Research has shown that endurance cyclists and runners, (but, of note, not swimmers) have significantly lower testosterone levels than sedentary controls.
Male distance runners are also known for having significantly lower than average testosterone levels.
Plus, if you do only hardcore endurance training, your body is going to end up looking rather frail and weak, which isn’t very masculine.
If you need that runner's high or just can’t do without some endurance exercise for personal, mental, spiritual, or any other important reasons, consider low-pace walking, walking on an incline, or hiking instead.
Introduce Reverse Pyramid Training Into Your Routine
Reverse pyramid training (RPT) is a set/rep pattern used in resistance exercise movements where after warming up you hit the heaviest weight on your first set and then reduce some of that weight and add more reps to the second, third, and ongoing sets.
This is a very demanding type of workout but it allows you to lift a lot of weight in a relatively short amount of time.
Basically you hit your first of set (your choice of how many but experts suggest 5 to 8 sets) with all of your effort, then you rest for roughly three to five minutes and reduce the weight by 10% and then do the same with one to two more reps than in the first set and rest again.
From there you keep going back and forth between reps and rest but keep reducing the weight by about 10% and adding 1-2 reps each time.
Consider Neuromuscular Training
Neuromuscular Training (NM training) is a type of bodyweight training that maximizes the stimulus of the nervous system, leading to maximum stimulus of the neuroendocrine system, which in turn leads to increased testosterone production and androgen receptor up regulation.
The way to do this is by activating large amounts of muscle volume, with high intensity, under a performance threshold.
The key here is high intensity. Since increased muscle activation is known to increase the testosterone and growth hormone response exercises such as squats are often recommended to boost testosterone.
Sure squats can help with testosterone, simply doing squats as you please (or without any structure) doesn’t usually allow or motivate you to create enough intensity and as so you cannot benefit from activation of fast glycolytic muscle fibers, plus you more easily hit your training threshold.
The best movements for NM training includes weighted chin-ups and pull-ups, weighted dips, clean & jerk, muscle-ups box, and jumps For more information do some research on THOR Testosterone Training program and Chris Walker.
Progress, but Don’t Overtrain
Going to the gym with no energy or when you’re still recovering from your previous workout does very little to progress your health or physique and actually negatively affects your hormonal response.
Instead, constant progress is the key to physical improvements and hormonal adaptations. For increased testosterone response you need to move your resting baseline higher and higher (creating the new 'normal' on an ongoing basis).
Bottom line is you have to get out of your comfort zone and constantly progress to heavier weights and higher intensities.
Step 5: Testosterone Boosting Supplements
Get a Multivitamin and Take it Daily
Beyond keeping your body healthy, a proper multivitamin will have the key vitamins and minerals that boost testosterone. Look for one that has high (but not insane) levels of:
- Vitamin A
- Vitamin B
- Vitamin C
- Vitamin D
- Vitamin E
Many studies have shown that Vitamin C can increase testosterone production in leydig cells due to the uptake in enzyme activity. Another study by Getoff et al., outlines how Vitamin C can also regenerate damaged testosterone molecules by up to 58%. Furthermore, Vitamin C supplementation has been shown to reduce cortisol levels, creating a conducive environment for increased testosterone.
This is a naturally occurring phospholipid complex present in all of the bodily cells that mainly acts as a signaling molecule between cells and hormones.
There are many claims that Phosphatidylserine has brain boosting functions especially improving cognitive functions, but it can also boost testosterone in exercising individuals.
Phosphatidylserine can improve athletic performance by reducing the exercise induced rise of oxidative stress and has a dose-dependent cortisol reducing and testosterone promoting effect in exercising subjects.
In one study Phosphatidylserine was able to improve the testosterone to cortisol ratio by 180% more in favor of increased T.
Bromelain is a pineapple extracted blend of ‘proteolytic enzymes’ that’s basically a supplement containing bunch of enzymes that can break down the peptide chains between amino-acids, improving digestion and absorption.
It’s most valuable to individuals who do endurance training, because bromelain can preserve T-levels during ‘strenuous’ (aka endurance) training.
Forskolin is the standardized extract of an Indian plant Coleus Forskohli and you’ve likely heard about it since it’s become a recently popular fat burner and is often overhyped as a weight loss supplement (think, Doctor OZ) but we don't want to completely trash it as multiple studies show it has testosterone boosting effects as well.
When forskolin was tested for its hormonal effects in humans, 12-weeks of forskolin at 250mg/day was able to increase testosterone levels by 33%.
The super popular supplement for bodybuilders, creatine testosterone benefits have mostly been studied by athletes in specific groups, such as hockey players or swimmers.
But in a more general study, a long 4-year one in fact, athletes who reportedly used creatine, had a trend towards increased testosterone levels.
It doesn’t matter how much testosterone you have if you have too much estrogen as well. To flush out estrogen there are a few supplements you can try including:
- Indole-3-Carbinol (found in cruciferous vegetables)
- Calcium-D-Glucarate (skin of dark berries)
- Glucuronated-resveratrol (modified form found in red grapes)
There are a variety of supplements to boost testosterone on the market, and while many are scams, some others with rather hefty scientific data behind them you may want to look into include Ashwagandha Roots, probiotics (which is a vast category), Tongkat Ali, L-Carnitine, Royal Jelly, Shilajit, Ginger Root, Horny Goat Weed, and Mucuna Pruriens.
In addition to essential vitamins and nutrients, studies have shown that certains strains of probiotics, found in fermented foods such as yogurt, kefir, kimichi, sauerkraut, kombucha, and sourdough, or in supplement form, can directly increase testosterone levels in lab-tested mice.
Another study found that gut bacteria could also be a source of the male steroid hormones, which is another important reason to include some form of probiotic in your daily diet for a healthier gut.
Readily found in most grocery stores, ginger root has been shown to contain androgenic compounds and possibly act as an aphrodisiac in men. In one study, an administered treatement of ginger was found to significantly increase serum LH , FSH, & testosterone, in the infertile men tested.
In addition to regular exercise and diet, taking a high-quality multivitamin, probiotic, herbs and supplements, can all play a significant role in boosting one's testosterone production.
Step 6: Additional Ways to Boost Tesosterone
Great! You've committed to the steps above and want to naturally increase testosterone production with physical activity, strength training, healthy nutrition and beneficial vitamins and supplements. Next we’re going to look at additional ways to raise your testosterone levels that may provide that extra boost you need to get your hormones flowing at optimal levels again.
Reduce & Lower Current Estrogen Levels
Studies have shown that excess levels of estrogen can reduce testosterone production. Further, having too much estrogen can produce feminine sexual characteristics (like breasts) in men, as detailed in this study by Ruth Johnson and M. Hussan Murad.
As mentioned previously, some of the causes of excessive estrogen include extra body fat, eating too much estrogenic foods, and over exposure to plastics and endocrine-disrupting chemicals and products found in suncreens and personal care items.
Estrogenic foods to avoid include flax seeds, vegan “meat” sources, maize, barley, oats and even wheat. You can, however, include foods such as mushrooms, olive oil, oysters, some citrus fruits, pomegranates and dark berries that help block estrogen from binding to receptors, as well as acting as an aromatase enzyme inhibitor, which indirectly reduces the conversion of testosterone to estrogen.
Maintain Healthy Liver
Another way to reduce estrogen levels is taking care of your liver and prioritizing your liver health. When your liver is over-burdened, it retains estrogen in the body. Another reason why excessive alcohol consumption can lead to higher estrogen levels.
Ways to promote liver health include reducing the intake of polyunsaturated fatty acids (fast foods, corn oil, vegetable oil, soybean oil and walnuts and sunflower seeds) and increase consumption of choline (found in pasteurized eggs, beef liver, cruciferous vegetables). In one study, researchers determined that in obese rats, free fatty acids, not triglycerides, were associated with non-alcoholic liver injury progression, another reason to ease up on high-fat (PUFA) foods.
Vitamin E is one effective way to reduce some of the harmful effects of a high PUFA diet. Another study links the correlation between low levels of Vitamins C and E and the effects of oxidative stress and lipid peroxidation.
Wear Loose Boxers & Keep Your Balls Cool
When your balls are hot, especially in confined warm spaces, your sperm count can be compromised and testosterone production suppressed. Further, tight-fitting boxers will also impact the circulation of the gonads, reducing signals of LH, lowering testosterone production in leydig cells. Wearing natural, breathable and loose boxers helps to keep your balls cool and minimizes suppression of testosterone synthesis.
Other ways to maintain coolness include reducing time spent in a hot tub, hot bath, or sauna, also try standing up and walking around to keep the area cool and breathable during the day, if sitting too long. It's also advisable to not keep your phone in your pocket, as well keeping your laptop off your lap to help keep the area cool.
In further studies, however, it was determined that fasting affects obese and non-obese men differently, where in normal men, “No acute increase in T was seen after the overnight fast, but after the 56-hour fast GnRH raised serum T by 55 +/- 14%.”
Depending on your weight and the responsiveness you are looking for, fasting could be a possible avenue to boost testosterone levels.
While you may not go the food-deprivation route, studies have shown that a period of sexual abstinence for 7 days, could spike testosterone levels by 145%. However, by the next day testosterone levels were found to return to about normal levels. Another study found that following a 3-week period of abstinence a slight increase in testosterone levels was detected, but anything 3 or more months, led to decreased sexual activity and a lowered and suppressed testosterone level. For a quick boost, a 7-day abstinence plan may work the best with anything over 3 months decreasing testosterone.
Small Changes for Increased Testosterone
Other daily changes include using metal or glass containers to store food and beverages, drink red wine in moderation, incorporate a healthy diet and adding supplements (boron, zinc, and horny goat weed) to boost your overall testosterone levels.
Whether you are just beginning your journey to better health or want an overall refresher, these researched-backed ways can help boost your testosterone production, as well as contribute to protecting and increasing optimal T levels for now and the future.
Some of the most impactful ways to boost testosterone production include lifting weights, working out for a lean body mass, eating healthy and incorporating supplements, as well as being aware of everyday chemicals and medication that could destroy your testoserone production. With positive lifestyle changes and the science-based methods, these steps can give your hormones that extra boost they need to reach greater and higher T levels.