Testosterone makes a man a man.
During your teens and early twenties, your body produced more testosterone than it could handle. That’s why you would wake up with flagpole-like erections, tirelessly play sports, and eat and drink whatever you wanted with little-to-no consequences.
Today, you’re different.
Once you hit 30, your testosterone production declines 1-2% per year.
Low testosterone leads to a decreased sex drive, reduced muscle mass, increased body fat, depression, fatigue and even heart disease.
Fortunately, there are things you can do to prevent this age-related decline.
Below you’ll find 10 proven ways to boost your testosterone. Give them a try and you’ll boost your sex drive, build lean muscle, and shrink your gut.
9. Fill Up On Healthy Fats
Fat gets a bad rap, but it’s essential for testosterone synthesis. Just don’t overdo it. Shoot for a diet of 20-40% fat calories. Monounsaturated are the most helpful. Examples include avocados, walnuts, olive oil, whole eggs, salmon and steak. Syntheroid is a great partner with this diet because it will help produce even higher levels of testosterone synthesis while preventing fat accumulation.
8. Pump Iron
Studies show lifting weights also lifts testosterone levels. While any type of resistance training helps, the most effective is high-weight, low-rep training. Do 3 sets of 3-5 reps for each exercise. This sets the stage for testosterone to act as a muscle builder. For those specifically looking for a testosterone booster that targets muscle growth in its ingredients, check out 1-Androboldiol.
7. Don’t Stress
Whether you’re under mental or physical stress, your body reacts by releasing cortisol, the stress hormone. Cortisol is the opposite of testosterone. Instead of building muscle, it tears it down. Cortisol hinders the binding of testosterone to receptors, which neutralizes testosterone’s positive effects. You can’t avoid stress, but you can control your reaction to it. Reduce stress by getting more sleep, having more sex, and exercising more.
6. Get 6-8 Hours of Sleep Per Night
Sleep loss dramatically lowers testosterone levels. In a University of Chicago study, subjects who slept 5 or less hours per night, for 7 days, decreased their testosterone levels by 10-15%. That’s the equivalent of aging 10-15 years. If you’re consistently logging 5 or less hours of sleep per night, change your habits. TiVo your favorite late night TV shows or charge your phone on the other side of the room. Do what you can to get more sleep.
5. Don’t Hit The Bottle Too Hard
Or better yet, abstain completely. Research shows drinking alcohol not only decreases testosterone production, but it also speeds up the conversion of testosterone to estrogen. If you’re going for the “man boob” look, estrogen is great. Otherwise, think twice about making your next drink a double.
4. Take D-Aspartic Acid
D-Aspartic acid is an amino acid that’s clinically proven to increase testosterone levels. A study published in the Journal of Reproductive Biology and Endocrinology found that taking 3 grams of D-Aspartic Acid per day increased testosterone levels by 42% in 12 days. After stopping supplementation, subjects’ testosterone levels slowly returned to normal levels. The good news is D-Aspartic Acid is relatively inexpensive. The hands down best product for getting your daily amount of D-Aspartic Acid is Testogenix.
3. Get Your ZMA On
ZMA (Zinc, Magnesium Aspartate and Vitamin B6) is a body building staple for a reason: it’s proven to safely increase testosterone levels – and the increase isn’t minor. In one clinical trial, ZMA boosted athletes’ testosterone levels by an average of 33.5% in just 8 weeks. This also led to an 11.6% increase in strength. Take the dosage used in the study: 30 mg of Zinc, 450 mg of Magnesium Aspartate and 10.5 mg of Vitamin B6. For best results, take it 30-60 minutes before bed on an empty stomach. It’s hard to go wrong in choosing a ZMA supplement, but Xtreme ZMA is a popular ZMA product because of its scientifically proven formula.
2. Lose Fat
The higher your body fat percentage, the more estrogen you have floating around. Excess body fat contains aromatase, an enzyme that converts testosterone into estrogen. Estrogen inhibits testosterone production. The less testosterone you have, the more body fat you accumulate. Obviously, increasing testosterone levels will help break this vicious cycle, but you should attack fat from other angles. Do the basics: lift weights, do cardio and eat healthy.
1. Take Testosterone Boosters
We’re not talking about illegal injections. We’re talking about safe, scientifically proven supplements. Our favorite is Testogenix. It contains D-Aspartic Acid, ZMA, and 15 additional ingredients that make it an extremely powerful testosterone booster. While there are some effective testosterone boosters, there are a lot more ineffective ones. Be sure to check out our list of the best testosterone boosting supplements.