You’ve probably seen The infomercials with some scientists in a lab jacket or just some jacked guy selling testosterone supplements guaranteeing to get your testosterone through the roof. The truth is that all of these legal testosterone supplements that aren’t steroids have such a negligible effect that they might as well be considered completely useless and a huge waste of money. The good news is that there are a couple proven ways in which we can actually increase our testosterone naturally and we don’t have to break the bank in the process. The first way and probably one of the fastest ways to increase your testosterone naturally is through intermittent fasting. Intermittent fasting has been shown to increase testosterone anywhere from 200 to 400%. And studies have shown that it’s effect on Growth Hormone levels are just as impressive. Especially if you do a 24 hour fast. In case you don’t know intermittent fasting is a diet protocol in which you spend a portion of the day not eating anything and then you spend a portion of the day eating. The most common feeding and fasting window is the 16/8 method in which you would fast for 16 hours and then eat all your meals within eight hours. But really there are a bunch of different ways you could set up your feeding and fasting windows. I have videos on this topic that you could check out…I’ll include links at the end. The second most effective way is by doing what I’ve been saying all along… lift. heavy. weights. Numerous Studies have shown that strength training will cause growth hormone and testosterone to be released. All you need is 3 days a week of lifting heavier weights to experience improvements in your testosterone levels. By lifting heavy weights and burning body fat you’re going to increase your lean body mass which will also improve your testosterone. The most effective way to increase your testosterone while lifting heavy weights is by doing multi-joint movements, performing compound lifts and by working for larger muscle groups. For example, when you work your legs you’re going to get a much larger growth hormone and testosterone release then by working the biceps. So to all the guys that hate working legs you better start doing some heavy squats if you’re trying to get your testosterone levels up. High-intensity interval training is another way that you could improve your testosterone and burn fat in the process. HIIT is done by exercising at very high-intensity bursts followed by lower intensity rest rounds. A simple example of this would be to switch back and forth between a 30-second Sprint and a 15-second speed walk. The next best thing you can do is lower your stress levels. Stress is a huge Factor that leads to testosterone levels dropping over time. Meditation has been proven to really help improve stress levels. All you need to do is take 15 minutes out of your day to sit and concentrate on your breathing as you allow thoughts to pass in and out of your mind. You can also try writing down everything that’s bothering you. you can try venting to family and close friends. And if all else fails you can seek the help of a professional.
Next on the list is to increase the number of healthy fats in your diet. Studies have shown that as healthy fat intake goes down testosterone goes with it. The correlation between healthy fat intake and testosterone levels has been supported by bodybuilders and physique competitors as well. Many reports having low testosterone levels when restricting calories and lowering fat intake to get really lean. We want to make sure we take in plenty omega-3s. They can be found in fish like salmon or flaxseeds. Also, we want to have monounsaturated fats such as avocados and believe it or not saturated fat is extremely good for elevating our testosterone levels as well. Coconut oil is a great source of saturated fat. Another way to boost your testosterone is to get plenty of sleep. Sleep is absolutely critical for optimal testosterone production, especially in the morning. 7-9 hours of sleep is the recommended norm. Next on the list is zinc and vitamin D. Zinc has been shown to increase testosterone just by supplementing with it for as little as six weeks. Vitamin D deficiency is a very common problem for many Americans and Studies have shown that by supplementing with vitamin D you can increase your testosterone levels. So consider taking a zinc and vitamin D supplement to help increase your testosterone naturally.
Check out my client Aaron’s transformation where he lost a whole bunch of fat.