“How do I increase testosterone levels?” is one of the most often requested inquiries I receive. Luckily for you, today I am going over 7 easy ways to boost testosterone.
Why do I get this question so frequently? Because testosterone levels are at an all-time low right now. It’s no surprise that so many modern guys are exceedingly effeminate, with chemical substances, GMOs, parabens, and phyto-estrogens decreasing this man-hormone.
Testosterone is an anabolic androgenic hormone, which means it promotes muscle growth, confidence, assertiveness, well-being, vitality, and libido.
To put it simply, the more testosterone you have, the better your life will be. It’s no coincidence that high-achieving guys have high testosterone levels.
Unfortunately, our society is filled with elements that lower testosterone levels, such as pthalates, soy, petro-chemicals, political correctness, a complete absence of masculine role models, and others. It’s almost as though there’s a war against masculinity.
However, it is entirely possible to boost your testosterone levels. In fact, by following the instructions below, I was able to boost my testosterone by almost 75%.
Raise T With Compound Exercises
One of the first easy ways to boost testosterone is to do compound exercises. There is no getting around that. Lifting big weights is essential if you want to increase testosterone levels. To begin with, simply working out will enhance your testosterone levels, but studies have shown that compound lifts will increase your test levels more than machine exercises alone.
Deadlifts and squats are the best compound movements for increasing testosterone levels, but any compound lift (overhead press, bench press, barbell row, etc.) will greatly enhance your testosterone levels for 48 hours thereafter. Why? Probably because when you do them, you activate nearly every muscle fiber in your body.
If you’re new to working out, I recommend purchasing Mark Rippetoe’s Starting Strength. Mark Rippetoe is one of the most informed people about compound lifts, and his simple yet powerful compound-lift-based practice is a terrific place to begin.
Increase Testosterone By Supplementing ZMA
ZMA is an abbreviation for zinc, magnesium, and aspartate (or vitamin B-6). According to multiple studies, these three nutrients interact synergistically to assist your body naturally enhance testosterone. Because they are precursors of testosterone, your body requires zinc, magnesium, and aspartate to produce it.
I take ZMA on and off since I receive the majority of my nutrition from eating nutritious, real, organic food and taking a solid multivitamin, but I use Animal PM when I’m training really hard for a picture session or to break through a plateau.
It contains not only ZMA, but also GABA, Valerian root, arginine, glutamine, and a slew of other ingredients that will help you fall asleep quickly and recuperate while you sleep. I know that when I take it, I notice a difference in both my recuperation time and how well-rested I am.
If you decide to try Animal PM, I recommend cycling it on and off to avoid developing a tolerance to the sleep-inducing components. They are not hazardous, but it is best to rest your body from time to time. This is a supplement form for easy ways to boost testosterone.
Nofap Testosterone Benefits
This is simply another way of saying “stop masturbating.” I know what you’re thinking: most males will despise this one. Masturbation is good for humans, according to psychologists, doctors, and other “experts.”
Masturbation, on the other hand, has been demonstrated to significantly reduce testosterone levels, as well as deplete your energy and motivation (this one is just common sense).
Why? Most likely because your body can tell the difference between a real girl and your hand.
As if these studies weren’t enough, there’s a large community of men on Reddit’s r/NoFap who swear that giving up masturbating was the best decision they’ve ever made. It allegedly offered them increased energy, clarity, focus, and vigor. After all, these are some of the effects of increasing testosterone levels.
Do these stories qualify as scientific evidence? Not exactly, but with over 100,000 guys providing anecdotal evidence it’s something to think about. Personally, I think this is the fastest and best of the easy ways to boost testosterone.
Consume More Healthy Fat
Healthy fats increase testosterone levels.
Many doctors have demonized fat since the 1950s, but it is a necessary ingredient for many body functions. It is used by your body to repair cell membranes, develop new neurons, and…you guessed it…to produce testosterone.
But it has to be the proper kind of fat. Monounsaturated and saturated fats, according to studies, should be consumed to increase testosterone production. However, avoid hydrogenated and trans fats.
Consume plenty of egg yolks, almonds, red meat, and avocados. Every day, I consume a large amount of fat. In fact, when I followed the bulletproof diet, which includes eating eggs, steak, avocados, olives, and other fats every day, my testosterone levels skyrocketed.
Despite concerns that fat raises cholesterol levels, research have shown that eating healthy fats is good to your blood lipid profile (LDL/HDL, triglycerides, and so on).
And if your cholesterol is extremely high (300+), there are plenty of natural ways to lower it, which I’ll be posting about more in the future. To begin, ingesting 500mg of Niacin daily has been demonstrated to lower LDL (bad cholesterol) and increase HDL (good cholesterol) (good cholesterol).
Get Rid of Stress to Raise Testosterone
Stress has frequently been demonstrated in studies to have a deleterious impact on testosterone levels. It doesn’t matter if you’re stressed about your finances, a girl who’s causing you problems, or your life’s purpose. Stress lowers testosterone levels.
But don’t worry—there are other ways to alleviate stress, like earning more money, working out or going for a jog, and meditation. In fact, meditation is one of my favorite stress-reduction techniques because it is quick, simple, and can be done anywhere.
Meditation has been demonstrated to lower cortisol levels, which in turn increases testosterone levels. It also induces a state of serenity and tranquillity, aids in the discovery of emotional baggage that is holding you back, and sharpens your focus to an ungodly level.
Another great strategy to reduce stress is to have a fantastic morning routine that is specifically designed to lower cortisol levels. A great morning ritual is a fantastic method to minimize cortisol levels and increase testosterone levels, as well as prime your mind to conquer the day.
I remember being incredibly stressed out (for legal trouble) one time and I lost 10 POUNDS. That’s actually how I found some of these easy ways to boost testosterone.
I personally love taking ashwagandha to lower my stress levels, which I go in depth on here.
Get 8-9 Hours of Sleep
Studies have showed that getting less sleep results in reduced testosterone. If you want to reach ideal testosterone levels, you must allow your body to rest (especially if you work out). Why do you believe bodybuilders sleep 9-1o hours per night?
I understand that life can be hectic at times. Sometimes you have to get by on 5-6 hours of sleep or even stay up for several days at a time. Sometimes you have to sacrifice sleep in order to advance to the next level or complete a task that is right in front of you.
However, don’t make it a habit. It is advisable to get at least 9 hours of sleep per night. In the future, I’ll write about how to hack your sleep, but for now, consider supplementing with melatonin, 5-HTP, GABA, or lemon balm.
Melatonin supplementation can help you fall and stay asleep faster, although just 1-2 milligrams are needed. Anything more will cause your body’s production to cease. Also, don’t take melatonin on a regular basis (more than a few days in a row), or you’ll develop a tolerance.
Avoid Soy and BPA-Containing Products
Soy-related products and BPAs have been shown to deplete testosterone levels. They also raise your estrogen and cortisol levels, so you should avoid this stuff.
You can avoid soy by reading all of the ingredient labels on the foods you eat; however, be cautious because manufacturers frequently utilize technical terminology that do not explicitly state “soy.” Anything with the words “hydrolyzed,” “MSG,” “gelatin,” or “textured vegetable protein” should be avoided.
Avoiding BPAs will most likely be more difficult. BPAs are found in practically everything made of plastic, from cups to containers to water bottles. Ideally, you should drink water from a glass or metal container… However, if you do purchase water bottles, be sure they are BPA-free.
Food should not be stored in plastic containers. Purchase some glass containers instead—your testosterone levels will reward you. Eat only natural, whole foods such as vegetables, fruits, meats, and eggs. A decent rule of thumb is: if cavemen didn’t eat it 5,000 years ago, you shouldn’t either. That’s a great food rule of easy ways to boost testosterone .
If you want to increase your testosterone levels, you must put in some effort. Other than steroids, there isn’t truly a “fast fix,” and even those can’t be used for the rest of your life. In my opinion, incorporating lifestyle adjustments that will increase testosterone levels is the best thing to do.
Higher testosterone levels will make you more self-assured, forceful, and determined. They will drive you to take risks you might not have taken otherwise. They will make you happier, healthier, and more prosperous. They’ll assist you in gaining lean, ripped muscle in record time.