How To Increase Testosterone Naturally For Men | 5 Science Based Methods

In this video I will be going over 5 scientifically proven ways to boost testosterone levels, but first let’s talk about why your testosterone levels are incredibly important for your general wellbeing:
Testosterone is androgen hormone that is crucial for the development of masculine traits within males. Testosterone levels are correlated with:

*Increased libido
*Increased Muscle Mass + Fat loss
*Increased bone density
*Decreased chance of depression
*Decreased chance of Alzheimers

Now let’s go over 5 ways in which you can boost your testosterone levels naturally:

1. Exercise and lift weights
   Men who exercise frequently are often associated with having higher test levels.
   Resistance training (using weights) has been noted to be the most effective method for building test levels up in the short term and long term. So if you want to boost your levels make sure you get on a good strength training program that has you doing big compound movements such as squats and deadlifts. For beginners I suggest Strong lifts or even the Starting strength program my Mark Rippletoe. H.I.I.T Cardio which involves repeated bouts of high intensity work is often better for stimulating test levels than slower paced treadmill work. If you are doing some cardio choose to hit a bag or do barbell complexes over the elliptical machine if you want that test boost.

2. Minimize Stress and Cortisol levels
   Long term stress whether from a boss who won’t give you a break, or unpaid bills can lead to increases in cortisol levels. High cortisol levels are devastating for test levels. Picture your hormones as kind of like a see saw. One of them goes up, the other goes down. You must do all that’s within your power to keep those cortisol levels down.

1. Eat more fat

Sounds crazy doesn’t it? You have always been told to keep away from fat yet ‘dietary fat’ plays an important role in optimizing your natural testosterone levels.
A study published in the Journal of Applied Physiology found that diets with higher amounts of monounsaturated and saturated fats have been shown to increase testosterone levels.
There is a point of diminishing returns however, an appropriate level dietary fat for testosterone production should fall somewhere in the ball park of 25-40% of your daily calories. Play around with these numbers to see what works for you.

1. Increase the zinc in your diet

The mineral zinc has been known to produce a favourable environment for test production; if your levels are low you might suffer. Zinc can be easily supplemented with pills but for the best result make sure you try get most of your Zinc from real foods.

1. Get more sleep
   This last one should be a no brainer, make sure you are getting a proper amount of sleep and are not walking around like a zombie. A lack of sleep has been shown to be detrimental to testosterone production.

Research at the University of Chicago recorded the sleeping patterns of healthy men and found that the subjects' testosterone levels increased the longer they slept. 7-9 hours was noted to be the best in order to optimize the testosterone response.

Journals used:

https://www.ncbi.nlm.nih.gov/pmc/arti... ( test and bone density)
https://www.ncbi.nlm.nih.gov/pubmed/9... ( test and cortisol)
http://www.physiology.org/doi/10.1152... ( fats effect on test levels)
https://academic.oup.com/jcem/article... ( population decline of test in American males)
https://www.ncbi.nlm.nih.gov/pubmed/9... ( sleep and test levels)