I think you’ll agree with me when I say that testosterone is one of the most important hormones in the male body.
If you don’t know what I’m talking about i’ll let you in on a little secret.
High Testosterone:
- Helps you burn fat
- Helps you build muscle
- Makes you more assertive
- Makes you more active
- Makes you more attractive to the fairer sex
- Increases your libido
- Gives you more erections
- Makes your erections harder
And that’s just to name a few of the benefits.
Now, I know what you’re thinking:
“Get me to the doctor YESTERDAY, fill that syringe up with testosterone and stick it up my ass now“
But don’t be so hasty.
It’s not clear that supplementing testosterone, as opposed to raising it naturally, comes with all of these benefits.
And there is also the possibility of some unsightly side effects when supplementing.
Such as:
- Acne
- Fluid Retention
- Increased Urination
- Man Boobs
- Shrunken Testicles
- Reduced Sperm Count
So in this article I’m going to teach you the 5 best ways to naturally increase your testosterone.
This way you can have your cake and eat it too.
You can have all of the benefits with none of the side effects.
You Should Be Very Concerned About Your Testosterone Levels
In the US mens testosterone levels have been dropping by about 1% every year for the last 30 years.
And
By the age of thirty 1 in 4 men are diagnosed with low testosterone.
Trust me thats worse than it sounds.
Your levels have to be VERY low to be diagnosed with low testosterone.
But even if you’re young and spritely, in your 20s with high testosterone, this article is still essential reading.
The younger you are when you start taking action, the higher you can maintain your levels throughout your life.
1. Lift Weights
There is study, after study, after study showing the link between weight lifting and testosterone.
Search the terms together in google scholar and you’ll find over 30,000 results.
One study found just 4 weeks of lifting weights led to a 40% increase in resting testosterone levels and a 24% reduction in the stress hormone cortisol.
And
Some research from ZRT laboratories found a 49% increase in free testosterone in men who lift weights regularly.
To get the biggest bang for your buck from resistance training, you need to go hard. There are 3 rules to follow to have the biggest impact:
1. Do compound lifts
Forget bicep curls, forget tricep extensions, forget lateral raises.
Just. Do. Compound. Lifts.
Squats, deadlifts, pull-ups, bench press, rows, shoulder press.
These use multiple large muscles at the same time, unlike isolation exercises, which use one larger muscle and a load of smaller ones, which allows you to lift more weight and stresses your central nervous system more, meaning a larger increase in testosterone.
2. Lift heavy
Theres no point in doing these big compound exercises if you’re going to lift a weight you can do 30 reps of.
This is weight lifting, not cardio.
Choose a weight that you can lift 7-9 times on the first set.
If you’re new to weight lifting you’ll have to guess, but thats fine, guess a bit lighter the first time then slowly increase the weight each time you go to the gym.
If you’re going to the gym regularly, you’ll soon find that you are able to lift the weight more than 9 times, at this point increase the weight to a new weight that you can lift within the 7-9 rep range with good form.
I also suggest you use an app to track the weight you’re lifting and your progress. I’m on an iPhone and i use Strong. If you are on Android I have heard FitNotes is good, but you’ll need to test it and see.
3. Short rest periods
Now I personally don’t follow this point, but if you are most interested in raising your testosterone, and i assume you are if you are reading this, then 1 minute rest between sets has been shown to be the most effective.
The reason I don’t follow this advice is because if you increase the rest period in between sets you can lift heavier weights on each set and grow your muscles larger.
Whats the point in having high testosterone if you don’t look sexy 😉
(semi joking :P)
But you can worry about that once you’ve got your testosterone up, for now stick to 1 mintute rest periods between sets.
Make sure you take at least 1 days rest between workouts, don’t start going everyday of the week, 2-3 times is plenty and you don’t need to spend hours in there either 30-40 minutes is perfect.
2. Sprinting
Too much cardio can actually lead to a reduction of testosterone.
So definitely don’t start running marathons and even a few hours a week jogging on a treadmill can have a negative impact.
Sprinting however, or high intensity interval training (HIIT) can have big effects on your testosterone levels.
In a good way 😉
All you need to do is go to your closest field, or beach, measure out 30m (or 30 yards) sprint that as fast as you can and walk back, repeat that 30 times and you’re done.
And just do that 2-3 times a week, on the days you’re not lifting weights.
3. Vitamin D
Possibly the most important hormone in your body, it regulates pretty much everything, so it’s no surprise that increasing your levels of it raises your testosterone.
It also boosts your semen quality and sperm count 😉
Your body creates it’s own vitamin D when you spend time in the sun, unfortunately almost no one spends enough time in the sun in the modern world.
How much sun you need depends on:
- Where you live
- The time of day
- The time of year
- The weather
- The colour of your skin
- How much skin you have exposed
So it is very difficult to give a recommendation on how much time you should be spending in the sun so that you get adequate amounts of vitamin D.
It might take 15 minutes for a very fair skinned person like me in the middle of summer, but 2 hours for someone with dark skin.
But the longer time you spend in it and the more skin you have exposed the more Vitamin D you produce.
So try to be outside as much as possible.
Vitamin D is so important, for your health in general, not just for testosterone that i recommend you get your levels checked.
Just type vitamin D test and your closest city into google and you should get loads of results.
You should have at least 50ng/ml and up to about 150ng/ml.
If you can’t get tested and you’re not out in the sun much i would recommend at least 2000iu’s a day, i take 5000iu’s if im not in a sunny place.
But maybe I’m an idiot and i take too much, so speak to a doctor before you start gobbling as much as me.
4. Reduce Stress
When you’re stressed your body produces cortisol
And cortisol kills testosterone.
The less stressed you are the lower your cortisol, the higher your testosterone.
Luckily everything mentioned above works to lower your stress levels.
But you could always throw in some meditation too if stress is something you suffer with
i like the app headspace for guided meditations. Download the app for a free 10 day trial.
5. Lower Body Fat
Studies show that just 30 extra pounds on a 5 foot 10 (178cm) male can accelerate your testosterone decline by 10 years.
As body fat levels rise, fat tissue causes the conversion of testosterone to estradiol, which leads to the development of female sex characteristics, a change in your emotional state and breast growth.
Not good
In the past I have achieved very good results with calorie counting, paleo diets and ketosis. All separately.
Calorie counting:
Download the app Myfitnesspal, multiply your bodyweight in pounds (=bodyweight in kg * 2.2) by 12, thats how many calories to eat a day, log them into myfitness pal and you will lose weight fast.
Paleo:
Check Marks Daily Apple
Keto:
Basically this diet is 85% fat, 10% protein, and 5% carbs.
For some of you this will sound crazy and unhealthy, but this is actually my current favourite way to eat, because of how it makes me feel and the energy levels it gives me.
I highly suggest that you check some info out on it first, before passing judgement 😉
There you have it.
5 ways to raise your testosterone through the roof.
Do all 5 of these, and not only will your sex life improve dramatically, but I’m willing to go out on a limb and predict that every area of your life will improve.
If you stick to all 5 of these for 5 months and your life doesn’t improve dramatically, come and find me and I’ll give you a back rub.
20 minutes for free, you have my word.
One Thing That Combines All 5:
There is, however, secret option number 6.
One thing that has the benefits of all of the 5 tips mentioned above.
And that is…
Surfing
It has everything.
You’re constantly engaging your muscles and core, jumping up and down on the board.
You’re sprinting for the waves.
You spend hours in the sun.
There is no better way to reduce stress, to take your mind off everything that is bothering you.
You don’t see many overweight surfers. You burn a lot of calories surfing, both through exercise and the exposure to the cold water.
It’s the best thing ever, i highly suggest you do what you can to get out and surf as much as you can.
This is just a bonus however.
I do realise that most people are not living in places that gives them the opportunity to surf often.
So don’t worry, you can achieve just as good results following the 5 pieces of advice separately.
One More Thing Before You Go
So you’ve raised your testosterone and you’re as randy as you’ve ever been.
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