17 Tips to Boost Testosterone Naturally (Science-Based)

17 Tips to Boost Testosterone Naturally (Science-Based)



Learn how to increase your testosterone levels naturally with this science-based video walkthrough. Avoid symptoms of low testosterone like low libido, low energy, weak bones, and brain fog. There are some simple changes you can make immediately to increase testosterone. These include certain foods that can help improve testosterone as well as supplements.

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As a man, the strength of your muscles, your bones, and even your mind are dependent on keeping your testosterone levels elevated over time. And even though testosterone levels naturally decrease with age there are 17 simple science-based tips that you can start doing today regardless of how old you are to start improving your testosterone levels naturally. 

Now the very first thing that will make a huge difference is getting and staying lean. Maintaining a lean body fat percentage is beneficial because research shows that the more fat you carry, the lower your testosterone tends to be.(4) This is due to a number of different reasons, including the fact that excess body fat triggers the aromatization process, which converts testosterone into the “female hormone” estrogen.

You don't want to be too lean like under 8 percent body fat because that's also not optimal for your testosterone levels. The ideal range for testosterone optimization seems to be a body fat percentage between 8-12%.  Another powerful proven way to boost testosterone that most people don't know about is simply making a few postural adjustments. In a study from Harvard, researchers looked at the ways that making postural changes impacted the participant's levels of stress hormones and testosterone. (7) Specifically they wanted to learn the effects of having the participants do a series of “high-power poses.” These included things like standing tall, taking up more space, putting their hands on their hips, and other power poses. They also had them take on “low-power poses”. These included postural adjustments like taking up less space and insecure closed-off positions. And the results were pretty amazing. In just two minutes, the power poses increased testosterone levels by 20 percent. Meanwhile, the low-power poses reduced testosterone levels.(8) On top of that, the power poses were reduced cortisol, the stress hormone) by 25% while the low-power poses led to increased cortisol levels.(9)

Make sure you're lifting weights. It's actually one of the best things you can do for your testosterone levels. For example, researchers recruited male university students that had no previous experience with lifting weights and had them follow a weight training routine three times per week.(13) Thanks to this the students boosted their testosterone levels by 40% in four weeks, and they also lowered their resting cortisol levels by 24%. We have other research that supports this by showing that resistance training up-regulates testosterone receptors. This means your body can use testosterone more effectively when you consistently incorporate resistance training.(14)

Another proven tip is to simply get enough sleep. Sleep has a significant impact on testosterone levels. For example, one study found that after a week of participants sleeping five hours a night instead of eight hours a night their testosterone levels dropped by around 15 percent.(1) Another study that recruited over 500 men also found a link between sleep duration and testosterone.(2) The scientists found that each extra hour of sleep raised testosterone by roughly 15 percent.(3) So, try your best to get enough sleep which for most people is going to be somewhere between seven and nine hours of sleep per day.

You'll also want to decrease stress as much as possible. Short-term stress like having a deadline or even being excited when trying something new like skiing, for example, that kind of acute stress may actually even be beneficial for your health. However chronic stress like ongoing financial troubles, being trapped in a job you don't like, or an unhappy marriage can really mess with your testosterone levels. This is because chronically high levels of the “stress hormone” cortisol impair testosterone production inside the body. Besides, cortisol requires pregnenolone for its creation, which is the same building block required for testosterone creation. That's why cortisol can rob the “raw materials” your body needs to make testosterone. So, try to control your stress levels with some proven techniques like exposing yourself to nature, meditating, and developing a more flexible mindset.

Now everyone knows that Increasing testosterone is one of the best things you can do for your sex life. But did you know that it also works the other way around? For example, we have a study that shows that testosterone levels rise on the days that couples have sex and they decline on days that they don't.(5) And another study found …

as a man the strength of your muscles your bones and even your mind are dependent on keeping your testosterone levels elevated over time and even though testosterone levels naturally decrease with age there are 17 simple signs based tips that you could start doing today regardless of how old you are to start improving your testosterone levels naturally now the very first thing that will make a huge difference is getting and staying lean maintaining a lean body fat percentage is beneficial because research shows that the more fat you carry the lower your testosterone levels tend to be this is due to a number of different reasons including the fact that excess body fat triggers the aromatization process which converts testosterone into the female hormone estrogen of course you don't want to be too lean like under eight percent body fat because that's also not optimal for your testosterone levels the ideal range for testosterone optimization seems to be around a body fat range for men between 8 to 14 percent another powerful proven way to boost testosterone that most people don't know about is simply making a few postural adjustments in a study from harvard researchers looked at the ways that making postural changes impacted the participants levels of stress hormones and testosterone specifically they wanted to learn the effects of having the participants do a series of high power poses these included things like standing tall taking up more space putting their hands on their hips and other similar power type poses they also had them take on low power poses these included postural adjustments like taking up less space and insecure closed off positions and the results were pretty amazing in just two minutes the power poses increased testosterone levels by 20 percent meanwhile the low power poses reduced testosterone levels on top of that the power poses were able to reduce cortisol the stress hormone by 25 while the low power poses increased cortisol levels so doing your best to maintain good posture and working on your posture over time can actually benefit things like your confidence and even your testosterone next make sure you're lifting weights it's actually one of the best things you could do for your testosterone levels as far as activity for example researchers recruited male university students that had no previous experience with lifting weights and they had them follow a weight training program three times per week thanks to this the students boosted their testosterone levels by 40 percent in four weeks and they also lowered their resting cortisol levels by 24 percent we have other research that supports this by showing that resistance training up regulates testosterone receptors this means your body can use testosterone more effectively when you consistently incorporate resistance training another proven tip is to simply get enough sleep sleep has a significant impact on your testosterone levels for example one study found that after a week of participants sleeping five hours a night instead of eight hours a night their testosterone levels dropped by around 15 percent another study that recruited over 500 men also found a link between sleep duration and testosterone levels the scientists found that each extra hour of sleep raised testosterone by roughly 15 percent so try your best to get enough sleep which for most people is going to be somewhere between seven and nine hours of sleep per day you'll also want to decrease stress as much as possible short-term stress like having a deadline or even being excited when trying something new like skiing for example that kind of acute stress may actually even be beneficial for your health however chronic stress like ongoing financial problems being trapped in a job that you don't like or an unhappy marriage can really mess with your testosterone levels this is because chronically high levels of the stress hormone cortisol impair testosterone production inside your body you see cortisol requires pregnenolone for its creation which is the same building block required for testosterone's creation that's why cortisol can rob the raw materials your body needs to make testosterone so try to control your stress levels with some proven techniques like exposing yourself more to nature meditating and developing a more flexible mindset now everyone knows that increasing testosterone is one of the best things you can do for your sex life but did you know that it also works the other way around for example we have a study that shows that testosterone levels rise on the days that couples have sex and they decline on the days that they don't and another study found that it could increase testosterone by as much as 72 percent so that's something to keep in mind the bottom line is that the more sexually active you are the more you create a positive feedback loop leading to improved testosterone levels next you'll want to reduce your exposure to man-made chemicals like bpa parabens phthalates and benzophenones the truth is that today the environment is loaded with anti-androgens which are compounds that lower testosterone and prevent testosterone from binding to its receptor for example plastic water bottles and plastic meal containers are loaded with bpa which is a compound used to harden plastic studies show that bpa lowers testosterone and can even cause erectile dysfunction it's especially problematic to heat plastic because that causes much more of the anti-androgen compounds to leak into your meal or beverage other examples of products with high levels of anti-androgens are air fresheners certain shampoos soaps shaving creams moisturizers and even deodorants fortunately with a small amount of research you can very easily replace these with natural alternative products now as far as your diet goes you definitely want to optimize your dietary fat intake low fat diets are bad for your testosterone levels for example one study moved participants from a diet containing 40 percent of their calories coming from fat to a diet containing 25 of the calories coming from fat the results showed that testosterone increased when fats were above 40 but they plummeted when they were below 25 percent so make sure you're eating enough dietary fat but keep in mind that not all fats are created equal the ones that have the most beneficial effects for your testosterone are saturated and monounsaturated fatty acids meanwhile trans fat has a negative effect another thing that's proven to have a negative effect is excessive alcohol consumption research shows that light drinking doesn't necessarily have an adverse effect on testosterone but heavy drinking can highly decrease your testosterone levels so try to only drink in moderation and don't drink too much in one sitting also remember that it's better to go with liquor or wine instead of beer because the hops found in beer can impair testosterone on their own because they're estrogenic now a preventative that can actually boost testosterone quite a bit is to take a hard look at the prescription drugs that you're taking of course this should be done with the supervision of your doctor and i'm not saying at all that you should stop taking your prescribed medications however there's no doubt that eating a healthier diet and consistently exercising can help you reduce your need for certain prescription medications that have negative effects on your testosterone levels these include statins beta blockers heartburn medicine antidepressants and painkillers just to list a few so if you suffer from low testosterone symptoms you may want to talk with your doctor about whether they might be partially due to a prescription drug that you're taking and remember natural healthy lifestyle changes can help reduce or fully replace some of these medications moving on let's talk about vitamin and mineral deficiencies almost all vitamins and minerals impact testosterone in one way or another that's why micronutrient deficiencies can be so detrimental to your hormonal health for example looking over at vitamin d we have a study involving over 2 000 men that found that the men with a sufficient vitamin d level had much higher testosterone than the ones that were deficient in vitamin d the scientists also found a close link between changes in plasma vitamin d concentrations and testosterone during the months that the men had higher vitamin d levels which happened to be the summer months when they got more sunshine their testosterone levels were also higher but during the winter months when they got less sunshine their testosterone levels dropped down keep in mind vitamin d isn't the only macronutrient that's essential for hormonal health other crucial ones are zinc selenium boron and magnesium all of which are proven to boost testosterone so try to meet all your micronutrient needs by consuming a nutritious diet and possibly supplementing with any specific micronutrients like zinc if you sweat a lot or you don't think you're getting enough through your diet speaking of supplements one that you might have heard of before is ashwagandha this is a herb that's used in an ancient indian medicine practice and there's evidence that it can have a positive effect for example in an eight-week study men with infertility problems found that 675 grams of ashwagandha root extract increased serum testosterone levels by 17 percent compared to a placebo and another study found that just 5 grams of ashwagandha a day for 90 days increased testosterone by 16 to 40 percent in infertile men and by an average of 15 percent in fertile men to reap the benefits it's recommended that you take 300 to 500 milligrams of a root extract with a meal ideally for breakfast another proven supplement is tongkat ali which is a herbal medicine that comes from a shrubby tree native to southeast asia it has a long tradition of being used for boosting male potency and research backs up that it can actually help for example one group of moderately stressed participants increased their testosterone levels by 37 percent and lowered their cortisol by 16 as a result of consuming 200 milligrams of this supplement for four weeks for this one to be effective it's recommended that you have 200 to 300 milligrams of 100 to 1 extract concentration which equals 20 to 30 grams of this herb in its dry root form forest colon is another supplement that has a long history as a folk remedy for asthma although it won't fix asthma it may increase testosterone a 12-week double-blind study involving overweight and obese men found that taking a forced colon extract twice per day raised testosterone levels by over 33 percent now there are natural foods that you can also use to help with testosterone ginger root is a perfect example of this while ginger is usually appreciated for its anti-inflammatory properties not many people know that it can also be used to boost your testosterone levels we have a number of studies on rodents that prove this and a human study that found that consuming ginger daily for 90 days was able to increase testosterone by over 17 percent in infertile men unfortunately the study doesn't really say how much ginger the participants consume daily but for most people one to three grams per day is the recommended amount another thing that you should definitely do if you feel that you're having testosterone issues especially out of the blue is to go get checked out sure you can optimize your diet your sleep schedule your exercise routine and take the right supplements but if things aren't working right on a deeper level then your testosterone can still be taking a beating this is because the latex cells of your testicles produce about 95 percent of the testosterone in your body so if you suffer from low testosterone symptoms even though you're doing everything right it's probably a good idea to get checked out by doctor one of the most common issues that men have in this department is known as varicocele this is the medical term for partially blocked veins which can lead to low sperm production decreased sperm quality infertility and of course low testosterone in fact according to the university of iowa varicoceles are the most common cause for male factor sub fertility accounting for up to forty percent of the cases they also state that this condition can be found in nearly fifteen percent of all men in other words it's pretty common so don't be afraid to go get it checked out finally something that men can do as they get older is testosterone replacement therapy again i'm not advocating for this at all and you should definitely consult with your doctor about the pros and the cons if none of the natural tips work well enough to bring your testosterone levels back up to the level that you want you can always consider starting testosterone replacement therapy or trt this isn't something to take lightly though because it'll cause your natural testosterone production to slow down or to be shut down completely and it can have adverse consequences especially when trt is used irresponsibly so if this is something that you're considering make sure you talk to a doctor or an endocrinologist this can help you decide whether it's right or wrong for you and if it's right for you what the best way is to move forward so those are 17 science-based tips that you can start implementing today to boost your testosterone levels if you enjoyed this video subscribe to the channel and if you'd like to take the next step and you're looking for a simplified approach to burning fat and building muscle that's streamlined and comes with a full workout plan a video exercise library a customizable diet plan a recipe book and an accountability coach to help guide you through the entire process then visit my website where you can get all of this for free just by putting your best foot forward and actually committing and sticking to the plan to find out how my clients are losing 20 pounds or five percent of their body fat in only six weeks and to learn how they're getting these incredible results for free click the link in the description below or you can simply visit my website directly at gravitytransformation.com i'll see you guys soon [Music] you

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