#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.
#2: Get deep sleep every night
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.
#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 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.
#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.
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 Stop being a chump!
Far too many men live life like total chumps instead of living life aggressively! Take charge of your life and stop being a pinball at the mercy of others and circumstances. If you have a job you hate, develop a plan to pursue a passion. If you’re in a draining relationship, then get the hell out of it! Life is too short to be miserable. Stop looking at obstacles as barriers and instead see them as opportunities to live life fully and reach a higher potential.
Why would you expect to have optimal testosterone production when you’re not remotely excited about your life? Take it from me, when you have great people in your life and love what you do for a living it goes a long way to improve testosterone levels.
Of course, it is hard to make all the required tough decisions and follow up with the intense action when you have the testosterone levels of a tadpole. Many will find that when you improve your fitness and health with training and nutrition the benefits will permeate into others of your life so start there.
#7 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.