Become a Better Man: The Definitive Guide to Send Your Testosterone Levels to the Roof
Too many of us believe high testosterone is the magic pill to manhood. “If only I could have more testosterone”, we cry. “Having higher testosterone would make me happy”. Well, it does. To how to boost testosterone, I will give you the unpopular answer. It`s possible, yet it takes dedication ---lots of it. Below are some of the most guaranteed ways to bring your T levels back to the roof. Try all, or even some of them, and you will see great results in the matter of weeks.
1. Fix Your Diet
There is a link between body fat percentages and your testosterone levels. The higher your T levels, the more calories you burn, and vice versa.
Fat has enzymes that convert T into Estrogen. When this happens and T dips, your breast tissues will grow and you`ll end up with those ugly man boobs. You don`t want a pair of those, do you?
What to do? Eat healthy and more importantly, eat enough. Eating few calories a day is also ineffective on the long term. Your brain will respond by forcing the hypothalamus to release fewer amounts of Gonadotropin-Releasing Hormone ---GnRH.
GnRH`s job is to stimulate the pituitary gland to release another hormone called Luteinizing ---LH. Once it reaches the testicles, LH will activate the enzymes responsible for turning cholesterol into testosterone. This means: Few GnRH = Shortage in T production.
2. The Older You Get the More Protein You Must Consume
Sex hormone-binding globulin ---SHBG--- is a glycoprotein produced by the liver and released into the bloodstream to bind with testosterone and inhibit its function.
According to this study: Diets low in protein in elderly men increase SHBG levels which decreases the bioactivity of testosterone. This can cause a decline in your sexual functions. Reduce muscle mass and decrease bone density.
3. Fix Your Protein-Carb Ratio Research says that consuming more protein than carbohydrates can lower your testosterone levels. To increase testosterone; the ideal protein/carb ratio should be 1:2.
How to calculate? The ideal protein consumption is one gram per pound. This means if you weigh 200 pounds, then 200 grams of protein and 400 grams of carbohydrates should be enough to help you reach your fitness goals while keeping T levels high.
Intermittent Fasting is one of the healthiest eating habits you can use to improve your body. Not only it teaches you self-discipline ---which every man needs--- it can also send your T, and Growth Hormone levels to the roof.
It`s where you stop eating for 16-20 hours then consume all your calories in a 8-4 hour window. (You can only drink black coffee, and black, unsweetened tea).
According to this study, fasting can increase GH levels up to 2,000 percent. For lifters, this promotes an increase in muscle mass and an increase in your metabolic rate. (The more muscles you have, the more calories you burn at rest which means less fat, less estrogen, and more testosterone.
Another study also found that fasting increased LH in non-obese men by 67 percent leading to a staggering increase in T levels by 180 percent.
Different Fasting Models
Though the most common is the 16/8 model, intermittent fasting has different forms. There`s the 20/4 model ---my favorite--- where you consume all calories in four hours. Which leaves you satisfied for a long time.
There`s also the One Meal a Day model ---OMAD--- where you get to eat one giant meal a day with all the macros you need, and no, it won`t cause you to lose muscle.
Mix Martial Arts` legend, Herschel Walker has been doing OMAD for over 30 years, and it didn`t affect his performance neither in football nor in MMA.
5. Lift heavy
Do you want the shortest, most straightforward way to increase testosterone? Increase your weights and reduce your reps. That`s the fastest way to increase both GH, and testosterone. Pick something you can barely lift and no more than 4-6 reps per set and you`re all set. 6. Abstain from Ejaculation Temporarily
Abstaining from all forms of ejaculation for a while can increase testosterone. In one study, researchers found that testosterone levels spiked on the seventh day of abstaining from sex and masturbation ---Sex without ejaculation is allowed though.
Another study found that 3-week sexual abstinence also confirms the same findings that testosterone can increase when you don`t ejaculate for a while. This however shouldn`t be your long-term strategy as another study has found that no ejaculation for a 3-month period can significantly lower your T levels.
Many celebrities have used this no-ejaculation rule at some point in their lives. Muhammad Ali stopped all the sex six weeks before each fight. He believed it helped him reach Beast Mode before game time. Nietzsche had a similar opinion as Ali and was quoted once for saying: "The reabsorption of semen by the blood is the strongest nourishment and perhaps more than any other factor. It prompts the stimulus of power."
If you want to learn more about the topic, watch this video:
7. Yet, Another Study Suggests You Should Have Sex (LOTS of Sex)
Though masturbation may seem to lower testosterone level, sex doesn`t. In one study, researchers tracked 44 men in a sex club. Those who had sex with women had an average 72% increase in testosterone levels. Those just watched however, got an 11% kick in testosterone.
This study and the one before can mean that tantric sex – not masturbation - can boost testosterone. This promotes for the pull-out strategy Steve Jobs used with his girlfriend Chrisann Brennan in his early life. As she mentioned in her book He---Jobs--- avoided climaxing during sex to save up his energy for work and making money.
8. Beware of steroid abuse
Men ---mainly bodybuilders--- who abuse steroids, also suffer from increased violence and anger. This is not the result of having a spike in testosterone level, but rather your body`s response to its inability to produce testosterone properly.
Steroid abuse limits your body`s ability to naturally produce testosterone. It reduces sperm production, and cause testicular atrophy where testicles shrink in size and can lose function.
9. Eat more fat (The HEALTHY one)
In case you didn`t know, cholesterol is the row form of testosterone. It starts when the Leydig cells in your testicles are stimulated to turn certain types of cholesterol to the holly T. This means a low-fat diet won`t necessarily increase testosterone since foods like avocado, nuts and olive oil can increase healthy cholesterol and thus give your testosterone levels a kick..
10. Sleep Between 7-9 Hours Every Night Many experts believe a fixed sleeping schedule is the first step to peak performance. Studies found that the negative effects of moderate sleep deprivation on cognitive performance are equivalent to those of alcohol. The same goes for testosterone.
Twelve healthy men ages 64 to 74 years were tested to prove if there`s a relationship between testosterone levels and nighttime sleep. The results? Those who slept eight hours at night had higher testosterone levels than other men who only slept four hours.
11. Consume Enough Zinc
ZMA is a novel preparation of 30 mg zinc Monomethionine Aspartate, 450 mg Magnesium Aspartate, and 10.5 mg vitamin B-6. 27 football players were told not to take any supplements other than ZMA three times a day. The results? The ZMA group saw a spike in testosterone, free testosterone, and IGF-I.
In case you didn`t know, free testosterone is the one you want to have more of. It`s the good one that doesn`t bind with SHBG.
To increase testosterone, you should consume enough zinc either through food or in supplements, but not both. Scientists believe consuming enough food rich in zinc will do the same thing as taking it as a supplement.
They believe taking zinc won`t increase testosterone if you already consume enough of it through food like: Eggs, liver, grass-fed beef, squash seeds, lamb, dark chocolate, peanuts, cashews, cereals, dried watermelon seeds and pumpkin seeds.
Your body doesn`t store zinc you need to consume these food daily. It`s much better to get enough Zinc through food rather than take too much of it as a supplement. More than 40 milligrams/day of Zinc is toxic for adults.