(Today’s post is a guest post from David de las Morenas of HowToBeast.com. You can get his new bestselling book “Secrets of the Super Fit: Proven Hacks to Get Ripped Fast Without Steroids or Good Genetics” for just 99 cents (but only until tomorrow).
Fact: once you reach the age of 30, your testosterone levels start to decline.
In fact, more than 1 in 4 men over the age of 30 suffer from low testosterone.
This is so important because low testosterone leads to erectile dysfunction, depression, and the loss of muscle mass, just to name a few things.
The good news is that it’s possible to naturally boost your testosterone levels.
Even if you’re under 30, this will help you gain muscle, increase your energy, and have a stronger sex drive.
In this article I’m going to give you the top 4 ways that have been proven to naturally boost testosterone.
#1: Limit Cardio
As a man, lifting weights should be your top priority in regards to exercise.
It’s the most efficient way to build muscle.
It improves your posture. Plus, it leads to higher levels of testosterone and human growth hormone.
Cardio, on the other hand, should only be done sparingly.
Sure, it’s good for your heart, but too much cardio will cripple your testosterone levels.
One study examined testosterone levels among a group of men over a 6 week period.
At first, none of them were doing cardio.
But, over the course of the 6 weeks, they worked up to running 30 miles per week.
Testosterone levels “decreased significantly”.
For this reason, I recommend finding a proven weight lifting routine and following it religiously.
On top of that, do one quick cardio session per week to increase heart health (without risking hurting testosterone).
#2: Supplement with Zinc and Vitamin D
Today, the men’s health supplement industry is a multi-billion dollar business. And there are countless different “testosterone boosters” you can find at any local vitamin shop.
But here’s the thing: none of them have been proven to produce a measurable increase in testosterone that actually lasts. (Aside from getting legit testosterone prescribed by a doctor, of course.)
However, there are 2 basic supplements that have actually been proven to make a difference.
First, there’s zinc.
One study looked at a group of athletes over a 4 week period.
Half of them supplemented with zinc, half did not.
At the end of the 4 weeks, the group that did not supplement experienced “a significant inhibition” in testosterone levels.
If you’re a man who regularly works out, you need to supplement with zinc.
Next, there’s vitamin D.
Because your body only produce this vitamin when you’re exposed to sunlight, a significant portion of the population is deficient.
Plus, studies show that supplementing with vitamin D over a one year period leads to a significant rise in testosterone levels.
This means that supplementing with vitamin D is crucial if you want to maximize growth in the gym, and ensure you have a healthy sex drive.
Both of these supplements are very basic. If you purchase a solid multivitamin, you will have your bases covered.
#3: Eat Plenty of Fats and Carbs
Look man, there are a lot of fad diets out there today. And a lot of them tell you to restrict carbs.
For example, Paleo and Slow Carb both prevent you from eating large groups of carb-filled foods.
Why? Because eating carbs increases water retention.
This means when you avoid carbs, you lose a lot of water weight in the first few days. This makes people get addicted, even though they haven’t burned any fat or lost any “real” weight.
The fact is that carbs are actually SUPER important, especially if you work out and give a fuck about your testosterone levels.
You see, one study examined a group of athletes over a 3 days of intense training.
Half of them ate a low carb diet, the other half ate a high carb diet.
At the end of the 3 days, the high carb group had significantly (+43%) higher ratios of testosterone to cortisol.
Now, it’s important not to neglect fats either. A different study showed a 15% increase in testosterone over a 10 week period, from eating a high fat versus low fat diet.
Diets come and go. It’s important not to get caught up in the hype… even if your bro lost 10 pounds on Paleo. Instead, make sure you eat a balance of proteins, fats, and carbs throughout the day.
Note: If you want to lose weight, then you need to eat less food overall (not just less carbs or fats).
#4: Get Enough Sleep
It’s getting more and more common for guys to sleep as little as 4 or 5 hours per night.
Between late-night partying, Netflix binging, and grinding on your business, it’s easy to sacrifice a few hours of sleep per night.
But is it really worth it?
If you care about your testosterone levels, your muscle mass, or your sex drive, then no, it’s not even close to worth it.
The fact is that your body releases the majority of your testosterone while you’re sleeping.
So, if you don’t sleep enough, you won’t produce as much testosterone.
In fact, one study restricted a group of young men to 5 hours of sleep for one week straight. At the end of the week, their testosterone levels were measured to be 15% lower on average.
So give up the hard-ass “I’ll sleep when I’m dead” mentality and start making sleep a priority… at least if you want to optimize your testosterone levels.
Your testosterone levels dictate your ability to build muscle in the gym, please women in bed, and have energy to dominate your career.
Don’t neglect their importance. Just taking these simple steps will give you an edge over the majority of other men.