Testosterone is super important for muscle growth, fat loss and a number of other physiological processes such as your mood. The normal range for men is between about 250-1000 ng/dL, while free testosterone is usually 2-3% of this.
Keeping your test naturally high, in a world which cultivates naturally low levels is a powerful way to drive fierce ambition towards your goals.
If you’re fat then you're testosterone is going to be much lower than it could be. Research has shown that obese people tend to have one-third of the testosterone of their leaner counterparts. This is due to many reasons such as dietary choices, but mainly due to the fact that more fat = more oestrogen and more oestrogen = less testosterone. Keeping your body fat percentage between 8-12% is going to be great for keeping your natural testosterone levels high. 15% is fine too. Anything over 20% or under 8% is going to cause problems.
Strength training is the best type of exercise for boosting testosterone. Research has shown this over and over again - especially large full body compound movements like deadlifts, squats, overhead press and pulls ups. When we compare these type of movements (especially with heavy weight) to isolation movements like bicep curls the difference is profound. Strength training will increase growth hormone (GH) as well as testosterone.
Get Enough Vitamin D
Vitamin D isn’t even a vitamin, it’s more of a hormone which regulates over a 1000 physiological functions - especially in the realm of sexual matters. Having low vitamin D levels is bad for your testosterone. Vitamin D is strongly associated with more testosterone and a stronger libido. Try to get at least 15-minutes of sunlight every day. In winter, a quality vitamin D3 supplement helps.
Cholesterol which is found only in animal products is really important for testosterone production. It’s actually a baby form of testosterone, a precursor. Our bodies produce our own cholesterol, but research has shown that dietary sources of cholesterol (such as from eggs) will increase testosterone levels. Unless you have the APOE4 gene, dietary cholesterol or even saturated fat for that matter isn’t something you need to freak out about in moderation. Eggs are a great source. However, make monounsaturated fats your main priority (think olive oil and avocados).
Consume enough zinc
Zinc is an essential mineral really important for sexual function among men. Men with zinc deficiency have lower testosterone levels, a lower sex drive and a number of other problems. Zinc is lost with sweat, so it’s particularly important to get enough of if you train hard at the gym. If you’re lacking it in your diet you can consider supplementing with it. Try not to go over 40mg.
Stress causes an increase in cortisol. An increase in cortisol isn’t always bad, it serves an important purpose, but too much is bad. Cortisol is synthesised from cholesterol just like testosterone. When you’re too stressed, more cholesterol goes towards synthesising cortisol instead of testosterone. That’s why keeping your stress down is key to increase testosterone levels.
Try intermittent fasting
Intermittent fasting is basically not eating for a certain period of the day. Research shows fasting can increase testosterone short term as well as growth hormone (GH) and androgen sensitivity. Fasting may help you get more out of less testosterone, basically, this means you get more bang for your buck!
- Lose body fat and keep it between 8-15%
- Strength train and do compound exercises instead of more cardio
- Get enough sun or supplement with vitamin D3
- Eat enough dietary cholesterol/fat (be careful if you have the apoe4 gene).
- Get enough zinc, especially if you exercise
- Reduces stress to reduces cortisol
- Try intermittent fasting