How to Increase Your Testosterone Levels by 250%
- The 6 Most Important Ways To Increase Testosterone
- The High Testosterone Diet
- The Best Testosterone Supplements
- 4 Things That Lower Testosterone
The 6 Most Important Ways To Increase Testosterone
1. Lose Fat
The fatter you are = The less testosterone you'll have because your body fat contains an enzyme called aromatase.
- Aromatase turns your manly testosterone into womanly estrogen making your testosterone levels drop so,
- As you lose weight You'll naturally increase your testosterone by 57% like these guys because,
- The less fat you have = the more testosterone you'll have because now… There's not much aromatase available to turn testosterone into estrogen.
- See How to Lose Fat & use these natural aromatase inhibitors to increase your testosterone.
Even testosterone replacement therapy (TRT), where a doctor artificially gives you more testosterone, would not work while you're fat because you still have too much aromatase converting testosterone into estrogen.
2. Get 8 Hours of Sleep
This study shows how You'll have 250% more testosterone when you sleep 8 hours vs. only 4 hours because your body produces the most testosterone when you sleep plus,
- More sleep makes it easier for you to lose fat to further increase your testosterone.
- Bonus tip: Sleep in a 66℉ (19℃) room to burn fat faster (see why)
- 16 Ways to Sleep Better
3. Zinc
Zinc is so important for maintaining high testosterone levels that the guys in this study lost over 70% of their testosterone without enough zinc but,
- Zinc gave another group of guys in the same study who really weren't that deficient in zinc a 100% boost in testosterone.
- Zinc is also a natural aromatase inhibitor. It prevents testosterone from being turned into estrogen.
- Zinc is such a powerful testosterone booster that these infertile men got their wives pregnant within 3 months of getting enough zinc.
Get 20-to-40mg of Zinc per day or more depending on how much you lose sweating from a Zinc Supplement and/or foods high in Zinc
4. Be More Active
Exercise or being more active is shown to give you 54% more testosterone than a lazier person but to gain as much testosterone as you possibly can from exercising,
It's proven that HIIT or intervals and Compound exercises are the best ways to exercise for more testosterone. BONUS → HIIT is also better at helping you Lose Fat
YES, Too much exercise can lower your testosterone but you'd have to do an insane amount of exercise like these guys who ran 125 miles a week.
5. Vitamin D
Without enough Vitamin D your testosterone decreases and Your testosterone increases by 26% when you get 3000-to-5000IU of Vitamin D from foods high in Vitamin D and/or a Vitamin D3 supplement
Sun Exposure for Vitamin D
- This old study claims you can increase your testosterone by 120% by spending more time in the sun and,
- Current research says exposure to bright lights for an hour increases testosterone producing hormones by 69% and,
- It's proven your testosterone levels are 20% higher in the summer or during the months you're most exposed to the sun.
Warning: Don't get vitamin D from inorganic dairy products (especially milk) full of xenoestrogens which lowers your testosterone.
6. Stress Less
When you get stressed out your body releases a "stress" hormone called cortisol that shuts down testosterone production.
Power Posing for Less Stress
- The 'High Powered' poses (top row) increases testosterone by 20%.
- The 'Low Powered' poses (bottom row) decreases testosterone by 10% and increases cortisol.
- Any pose where you spread out taking up more space or make yourself physically bigger by perfecting your posture is a power pose.
The High Testosterone Diet
- Make fat at least 30-to-60% of your diet because the chart from this study shows the more fat you have in your diet and as long as its mainly saturated & monounsaturated fats = the higher your testosterone will be.
- Make the other 40-to-70% of your diet carbs & protein but eat more carbs than protein. You're testosterone is 26% higher when eating more carbs than protein.
- Fat, Carb & Protein calculator
If you're overweight or Over 25% Bodyfat,
The best high testosterone diet for you is a weight loss diet instead of focusing on fats, carbs & protein because study after study says the less fat you have = the more testosterone you'll have (see why)
5 Testosterone Supplements That Actually Work
1. Fat Burners
Fat burners will be Your Best Testosterone Booster if you're overweight because less fat means more testosterone
2. Natural Aromatase Inhibitors
The aromatase enzyme turns your testosterone into estrogen. Below is a list of Natural Aromatase Inhibitor supplements that'll increase your testosterone ↓
- Green Tea - Also helps you lose fat
- Resveratrol
- Grapeseed Extract
- Indole-3-carbinol
- Selenium
- White Button Mushroom Extract
- Pomegranate Juice
- Anti-Aromatase Foods
Tip → Lose fat instead of buying supplements because that's where most of the 'testosterone lowering' aromatase enzymes are made.
3. Supplements to Reduce Estrogen
More estrogen means less testosterone, man boobs, weight gain and erectile dysfunction. The supplements listed below flush out excess estrogen for more testosterone ↓
- B Vitamins
- SAM-e
- Milk Thistle
- Betaine
- Choline
- Quercetin
- Indole-3-carbinol
- 3 Ways to Naturally Lower Estrogen
4. Zinc & 5. Vitamin D
- Zinc & Vitamin D are 2 of the 6 most important things for higher testosterone.
- Zinc Orotate & Vitamin D3 are the best kinds to supplement with for higher testosterone.
4 Things that Lower Testosterone
1. Milk
This study confirms 70% of the estrogens you eat come from dairy products → How to avoid xenoestrogens
These men saw their testosterone levels decrease after drinking 2½ cups of milk. These Mongolian kids (who consume organically raised dairy products) saw their estrogen levels go up quickly after 1 month of consuming genetically modified American milk.
2. Losing Too Much Fat
Losing so much fat to where your bodyfat percentage is lower than 5-to-8% can dramatically reduce your testosterone levels by almost 75% like these natural bodybuilders (who were already at a healthy 15% bodyfat) when they went down to 4.5% bodyfat.
3. Licorice
These men lost 34% of their testosterone taking 7g of licorice tablets daily. It took 4 days of not taking licorice to regain their original testosterone level.
4. Certain Drugs
- Statins & Beta blockers
- Corticosteroids
- Opiate-based painkillers
- Tagamet & Cimetidine
- Finasteride & Dutasteride
- Ketoconazole
- Sylfonylurea
- Spironolactone
More Tips to Increase Your Testosterone
- 3 Ways to Lower Estrogen for More Testosterone
- 10 Ways to Check for Low Testosterone
- How to Get Ripped → 90 Days
- 9 Ways to Increase Human Growth Hormone (HGH)
More Manly Tips
- How to Last Longer in Bed
- 26 Tips to Gain Muscle Fast
- 3 Ways to Make Your Penis Bigger
- 7 Tips to Grow a Thicker Beard
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