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7 Science-Backed Ways To Increase Testosterone (self.TheRedPill)

submitted by notamexican1

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.

Lose Weight

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

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.

Dietary cholesterol

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.

Reduce Stress

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!

Video

To summarise:

  • 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

References:

https://www.ncbi.nlm.nih.gov/pubmed/2686332

http://www.nlm.nih.gov/medlineplus/ency/article/003707.htm

https://www.ncbi.nlm.nih.gov/pubmed/9029197

https://www.ncbi.nlm.nih.gov/pubmed/2796409

http://www.physiology.org/doi/abs/10.1152/jappl.1997.82.1.49

https://www.ncbi.nlm.nih.gov/pubmed/1998648

https://www.ncbi.nlm.nih.gov/pubmed/16210377

http://www.ncbi.nlm.nih.gov/pubmed/12679426

https://www.ncbi.nlm.nih.gov/pubmed/6298507

http://www.endocrine-abstracts.org/ea/0013/ea0013p161.htm

https://www.ncbi.nlm.nih.gov/pubmed/21154195

https://www.ncbi.nlm.nih.gov/pubmed/9226731

https://www.ncbi.nlm.nih.gov/pubmed/16648789

https://www.ncbi.nlm.nih.gov/pubmed/8613886


[–]apex_313 163 points164 points  (51 children)

The primary scientific reason that being fat lowers your test is that body fat contains aromatase, an enzyme that converts test to estrogen. As you lose body fat, you lower your levels of aromatase and lower the conversion rate. You can have high estrogen and high test (ask bodybuilders who forgot to add an aromatase inhibitor to their stack and got gynocomastia), so it's not quite as simple as most estrogen = lest testosterone. It's all about the aromatase.

Being fat probably also just generally lowers your metabolic efficiency too and this probably would mess with your hormone profile even if you took an aromatase inhibitor.

Moral of the story: don't be fat.

Edit: everyone has aromatase. Fat or not. Fat people have more. Some estrogen is necessary in men for proper health. You can't get a boner without estrogen. If you crash your estrogen levels with too-high doses of aromatase inhibitors, you'll have unpleasant side effects. Fat will just govern the rate of conversion of test into estrogen. More fat means a higher rate.

[–][deleted] 135 points136 points  (25 children)

Moral of the story: don't be fat.

Fuck.

But seriously, being fat has no upsides. Fat people are just too lazy to fulfill the basic requirements to be a healthy person: Diet and Exercise. I would know because I've been fat my entire life.

[–]beam_me_up2017 1 points1 points [recovered]

But seriously, being fat has no upsides.

Whoa whoa whoa.

I'm pretty sure they float easier.

[–][deleted] 72 points73 points  (6 children)

And you can cut them open and live inside them if you get stuck in a blizzard on Hoth

[–][deleted] 24 points25 points  (3 children)

OP we need an edit.

If traveling to a dangerously cold place, bring a fatty

[–]VanRedPill 7 points8 points  (0 children)

LPT is always in the comments

[–]modTheRedPike 8 points9 points  (0 children)

Sidebar material right there.

[–]stixx_nixon 19 points20 points  (1 child)

Fat people are also harder to kidnap.

tl:dr eat moar cake

[–]PournoPete 22 points23 points  (3 children)

Acceptance is the first step to change. I bet, without even changing WHAT you eat, you could lose weight simply by logging your ingestion. Everything you eat and drink.

You'll have the evidence at your finger tips and you'll be forced to accept that you ate that entire box of mac and cheese and/or drank 144oz of PBR in one sitting.

[–]nesushi 9 points10 points  (1 child)

Get out of my head! How do you know what I ate tonight!? And last week, and three nights a week for the last ten years... But why am I fat? I was a Marine, what happened? Oh, right, that.

[–]ImHerWonderland 13 points14 points  (0 children)

Eating like a marine, while not excersising like a marine. I fell in that trap when I left the army.

[–][deleted] 4 points5 points  (0 children)

Exactly this.

All most people need to do (me included) is keep track and be accountable for a bad diet. Nothing fancy. Your guilt does most of the work for you.

In my personal case I've used keto to drop 30lbs, but I still need to work harder on increasing my willpower and discipline in order to stick with it and not relapse.

[–]PorcelainBeast 2 points3 points  (0 children)

Used to be obese, 325, now 190, yea I was lazy.

[–]quazimodo_007 1 point2 points  (0 children)

Gladiators used to stay a little fat to protect vital organs in battle!

[–]SocialJusticeWhiner 2 points3 points  (2 children)

Also if your dick can get hard but your orgasm is weak you may not have enough estrogen.

[–]VicJackson 2 points3 points  (5 children)

Some of the strongest guys I've met have had pretty high body fat though. Guarantee these guys were out lifting people with 8-15% body fat.

[–]apex_313 13 points14 points  (1 child)

Totally possible. You need caloric surplus to build muscle and strength. Eventually that will lead to excess body fat that you need to diet off. But some people don't care and just leave it because they like being big and strong more than looking ripped. More power to them if they can maintain high test and strength with high body fat. If he's a strong mother fucker with high natural or unnatural test he can still get strong even with higher than optimal estrogen. But if he diets that fat off he'll probably end up with a more favorable hormonal profile.

I don't think this post is directed at those types of people though.

[–]joedevice 4 points5 points  (0 children)

You also need a surplus to put in effort in the gym. After a few weeks strict cutting workouts inevitably become lackluster compared to if you were eating.

[–]savagepatchkid 5 points6 points  (0 children)

That's because powerliftifers =/= bodybuilders

[–]Anon241469 0 points1 point  (3 children)

I agree, but there is definitely a difference between the kind of fat you're talking about and "overweight" (more massive than the average male of the same height). Take an NFL RB for example: James White for the Patriots is 5'10" at 205 lbs in his mid-20s. A BMI calculation on 5'10" 205 lbs says he's at the upper end of "overweight." But take a look at his pictures. He's no fatty.

If another guy at 5'10" went on a see-food diet (I see food, I eat it) and never exercised, and got to 205, THAT is the kind of fat you don't want to be. But 5'10" @ 205 lbs of muscle is actually quite ideal. I think women tend to find that more attractive than the 6' guy who is a lean 170 lbs.

[–]TheHandsomeMF 0 points1 point  (4 children)

Somebody has been reading Return of Kings lately.

[–]apex_313 2 points3 points  (2 children)

Haha, actually never heard of it. Book or blog?

[–]Nosism 0 points1 point  (2 children)

You sound smart.

If I like experimenting and am plateauing, are there legal chemicals I can imbue myself with that would offer performance enhancing results?

[–]apex_313 1 point2 points  (1 child)

Thanks! Yeah, they're called sarms. Selective androgen receptor modulators. Do your research though. Lots of them can shutdown your natural test production just like steroids. So you'll need what's called post cycle therapy to bring it back up. And they're all unregulated so you need to make sure you pick a reliable company. There's a YouTube channel called "more plates more dates" who talks about them a lot. He's a good scientific dude with an obvious red pill mindset. If you haven't already, look into your diet and routine before you look into chemicals. Diet is huge. You might be able to break through just by eating more food. Or getting more and better sleep.

[–]Yourgonnagofarkid 110 points111 points  (12 children)

Biggest one for me: Get enough sleep. THe amount of sleep you would normally have when you dont have an alarm and go to bed early.

[–]dickcurls 28 points29 points  (5 children)

This is probably the biggest one that all of the others revolve around. If you are stressed or worried, you probably can't sleep. And that will stump your gains. That's why ZMA exists. (Zinc, magnesium, by)

[–]123xyz123xyz 1 points1 points [recovered]

Curious: what's the A in ZMA? Zinc and magnesium and ___?

[–]sssimasnek 9 points10 points  (1 child)

Zinc Magnesium Asparate. Has B vitamins in it too I believe

[–]Endorsed ContributorMarsupian 1 point2 points  (0 children)

B6, I think the full name is aspertate or something hence the A.

[–]joedevice 1 point2 points  (0 children)

Vitamin B6

[–][deleted] 19 points20 points  (5 children)

Sleep>food>exercise.

[–]greatslyfer 6 points7 points  (4 children)

That's from a testosterone level standpoint.

From a workout standpoint, it's exercise>food~>sleep.

[–]rigbyismyhomie 2 points3 points  (2 children)

I agree, but for those reading sleep should not be overlooked. You need an adequate amount of sleep or you miss out on gains.

Resistance training breaks down muscles. Your gains occur by the body adapting to workout-induced stress and rebuilding the muscles and connective tissue to make you stronger/bigger. This process occurs during the latter stages of NREM sleep. Additionally, sleep is the body's natural time to regulate hormones, including testosterone and growth hormone: both necessary to maximize gains in strength and hypertrophy.

[–]greatslyfer 1 point2 points  (1 child)

I would have thought that getting in enough protein would also be necessary in order to build additional muscle on top of just keeping your regular muscle.

No additional protein would mean that the one of the requirements for the building of additional muscle isn't met as well, right?

I mean I don't think that the priority of one component being more important than the other for building muscle PAST beginner gains is correct. You need all of them done well.

[–]rigbyismyhomie 1 point2 points  (0 children)

Of course. Eat big to be big, if your body doesn't have the proper nutrition it needs it can't pack on muscle. In fact, I believe that I've seen that protein synthesis is enhanced when you have a serving of protein before bed, but I'm not somewhere that I can pick up a cite right away.

I was just talking about how sleep shouldn't be overlooked, not about nutrition/lifting.

[–]Coroshi 42 points43 points  (0 children)

Zinc will increase testosterone only if there's a deficit within the body. Otherwise - no effect. Intermittent fasting has no anabolic effect, there is no testosterone spike (since insulin decrease is detrimental to testosterone), there is only spike in HGH (growth hormone) which is a defense mechanism against the breakdown of amino acids (adaptation of the human body to food scarcity, effects of which are simulated through intermittent fasting).

[–]Ambiguousdude 32 points33 points  (0 children)

I like the quality pub med referencing 10/10

[–]RedPilledRoaster 30 points31 points  (0 children)

You forgot sleep. Not getting enough sleep kills T.

[–]ThePwnter 1 points1 points [recovered]

Also that study that found the magic number for no-fap time frame is one week for the highest free T level. Your T levels peak at about one week (~1-2days) from your last sexual encounter (be it your hand, or a plate). Anytime after that week however and your T levels will gradually start declining to a lower level if you don't have any more sex. They will stay lower until your next encounter, and then rise again to the peak a week after.

[–]bl_12 1 points1 points [recovered]

Levels shoot up at around 7-8 days after last ejaculation. They then slowly return to base. They do not decrease below base. There's a difference. I believe they even stay at a higher level though. I can tell you the longer I abstain, my voice stays much deeper, I grow much thicker and more abundant hair, and just feel a million times better in general. NoFap saved my life and I'm barely exaggerating.

[–]Joehogans 16 points17 points  (0 children)

Had similar results myself. Deeper voice, more confidence than I've had in years. Happier. Music and art have a much more profound impact on me. It truly can change one's life you if take it seriously and don't edge. I think the T hits a new normal as experienced through prolonged energy and endurance.

[–][deleted] 3 points4 points  (2 children)

NoFap saved my life and I'm barely exaggerating.

Jesus Christ how bad were you?

[–]1empatheticapathetic 8 points9 points  (1 child)

Usually it's the start of being able to form anti destructive habits. No fap was my first self improvement 'challenge' that drastically put me on a better path in life.

[–]dowild 5 points6 points  (0 children)

for many people it's their "keystone habit". Another big one is meditation for others

[–]1TheProphetPhysiquiel 9 points10 points  (6 children)

Your free test levels increase after a week, but the reason they decline after is because your body starts to make use of the extra T.

[–]poopiepeter 6 points7 points  (5 children)

Any scientific evidence for this?

[–]LeftHookTKD 6 points7 points  (0 children)

Bro science. Don't pay attention to anything posted on this sub without full studies backing it up.

[–]jonib0ni 1 point2 points  (1 child)

Very interesting, do you have a link?

Edit: Just noticed this might come off as sarcastic, it is not though. Genuinely interested.

[–]1empatheticapathetic 58 points59 points  (12 children)

I try to consciously live a T boosting lifestyle but lack a huge factor: having sex. Add sex.

Also HIIT

[–]max2k18 8 points9 points  (0 children)

Ejaculating lowers the amount of your androgen receptors which will make testosterone have less of an impact.

[–]shankzilla 28 points29 points  (6 children)

HIIT has been found in instanly boost Test up to 2 days after perfomring it. It's incredible, and probably the second best thing you can do to increase test. The first would be strength training for legs. Once I found this out, I started doing leg days twice a day. Now I got the lower half of a muhfucking stallion, and my dick is tip top magoo!

[–]ezpc510 1 points1 points [recovered]

leg days twice a day

Jesus christ thats the worst typo Ive ever seen in my life

[–]killking72 10 points11 points  (0 children)

I always do my problem areas after leg day. If I remember correctly it's the day after legs that the test boost is the highest. Gotta get rid of this poverty bench I have going.

[–]InquisitiveOne 1 point2 points  (1 child)

What is HIIT??

[–]StraightWhiteMaleLOL 5 points6 points  (0 children)

High Intensity Interval Training

[–]timowens862 5 points6 points  (2 children)

That doesn't boost your test. Everything in this article is only going to raise your testosterone by negligible levels. Inject testosterone if you want more test. It's the only way that works worth a damn

[–]growinglats 2 points3 points  (0 children)

Agreed... also, studies show a correlation between strength/muscle mass and high test. Obviously the high test could cause the increased strength, not the other way around.

I’m natty, but people need to realize that if you want to change your T levels, taking a ton of vitamin D isn’t going to get you juicy. That’s more for if you somehow completely lack vit D

[–]oldslut 21 points22 points  (3 children)

good advice, but the vitamin d, especially at higher levels like 2,500-5000 iu per day, like i take, it should be taken in combination with magnesium and K2 to prevent problems...

see here https://articles.mercola.com/sites/articles/archive/2013/10/19/vitamin-d-vitamin-k2.aspx

[–]no92 2 points3 points  (2 children)

I agree with the k2 but why magnesium?

[–]wtf793 3 points4 points  (1 child)

Magnesium is used up when the body absorbs the stored Vitamin D..

[–]Rollo_Mayhem3 0 points1 point  (0 children)

do i have to take them together or can I take them hours apart. like my D3 before bed and my k2 upon waken...I take a variety of other supplements during meals and sometimes forget to take them all.

[–]DamnDatAssSoFine 1 points1 points [recovered]

Man, I’m gonna swear by zinc. Not just because it the T, but because it’s a goddamn miracle for your immune system.

[–]Ihatemoi 2 points3 points  (1 child)

what kind of zinc do you consume?

[–]1RPAlternate42 91 points92 points  (9 children)

Can't I just shove a cucumber in my ass and wrap my cock in a pork loin?

[–]TRP Legal ExpertColdIceZero 61 points62 points  (0 children)

I mean, you can. We all relax in different ways.

[–][deleted] 14 points15 points  (0 children)

Do it for science and get back to us, this is a forum for testing socially questionable theories after all.

[–]AbjectRepentance 6 points7 points  (0 children)

Brings a whole new meaning to getting vitamin D directly...

[–]killking72 4 points5 points  (1 child)

I mean it's recommended to buy a squat plug when you get experienced enough at weightlifting.

[–]Akeb 0 points1 point  (0 children)

Finally some real solutions

[–]YesIStick 26 points27 points  (11 children)

My favorite method is 500mg of test, 300mg of deca weekly with 25-50mg dbol daily and 12.5mg aromasin every other day

[–]goriladevainilla 5 points6 points  (0 children)

Lol I just run 500mg of test and people are worried about the health effects. Some reason I thought people in here would want to be able to fuck like a bull and have super human strength.

[–]Listen_up_slapnuts 1 point2 points  (1 child)

What is aromasin?

[–]YesIStick 7 points8 points  (0 children)

An aromatase inhibitor which prevents excess testosterone from being converted to estrogen. A paramount piece to running steroids, it reduces side effects, health risks, and ensures you don’t grow boobies

[–]Nonstopas 0 points1 point  (2 children)

Serious question, i think that when you're 5'8 and even lifting naturally doesn't really boost your chances much, you think hopping on gear would be the right thing to do? I have 6 years of experience already, but in my mind in 10 years when im 30 im thinking to at least hop on TRT to keep myself going.

I don't want to fuck my liver and other organs by using too much, maybe just test and deca is enough at low dosages?

[–]McRoddy 18 points19 points  (6 children)

I heard Ashwagandha and Creatine also help. I've been doing all of this and nofap/coldshowers/meditations and I have noticed my facial hair growing extremely quick along with supreme energy and focus.

[–]1empatheticapathetic 7 points8 points  (5 children)

Ashwagandha is great. I use it frequently but sometimes it definitely feels like it has lowered my T due to whatever imbalance of estrogen and T is going on at any moment.

[–]wtf793 1 point2 points  (4 children)

Yeah for some weird reason it felt like it was killing my libido, even though that's the exact opposite thing it's supposed to do.

[–]1empatheticapathetic 2 points3 points  (3 children)

Sometimes when I take it there's a period of a few hours where I feel lower T but then it jumps up later on. Not sure why. I'm guessing it's something to do with estrogen.

I take it regularly enough that I'm not thinking about the effects of it and psyching myself out when I take it.

[–]goriladevainilla 14 points15 points  (30 children)

I just blast 500mg a week. Never felt better! Put on 40lbs in the last 7 months.

[–]Yoasted 6 points7 points  (26 children)

same, can honestly say it was one of the best decisions I've ever made in my life.

[–]goriladevainilla 9 points10 points  (11 children)

The benefits are unreal yet it seems like people are against anabolics here. More energy, higher sex drive, more confidence, more strength and endurance just to name a few. Wonder if the same people attack cheeseburgers, fried food, and ice cream the same way...

[–]joedevice 3 points4 points  (10 children)

They see it as 'cheating'. And it is. Life on cheat mode. I love it.

[–]waveinthe44 0 points1 point  (8 children)

Can I "supplement" test as a 19 year old or nah?

[–]goriladevainilla 0 points1 point  (7 children)

It's not recommended unless you are actually low until at least 24. Legally you would need to cheat a blood test if your levels are normal. To do that just sleep less than 4 hours the night before, drink a big gulp soda, and eat some crispy cream doghnuts right before. Sugar and lack of sleep will crash your test. Other option is to just buy illegally.

[–]waveinthe44 0 points1 point  (6 children)

I was thinking of buying them. Wouldn't it fuck my natural test levels though? So it'd be a lifelong commitment?

[–]daprospecta 12 points13 points  (1 child)

Don't listen to these guys. You are too fucking young to need any supplements other than maybe whey protein. Your body can be a machine on its own at your age, you just have to put in the hard work. Lift medium to heavy, do sprints and love life. Your body will never be able to bounce back like it can right now.

[–]waveinthe44 1 point2 points  (0 children)

Thank you so much for that advice man. I'll continue the path i'm on at the moment, just like you say. Just gonna enjoy the process.

[–]goriladevainilla 1 point2 points  (3 children)

You can cycle. I don't because your natural test levels drop between 25-30 so it's retarded to cycle after that age. If you just do a 3 month cycle and do a proper PCT(post cycle therapy) after you will be good. Your test levels will return to normal in a month. You will also need to take an aromatase inhibitor during cycle. Just research really good before you do anything so you know what you are doing.

[–]waveinthe44 0 points1 point  (2 children)

Yeah man I've researched this a lot, got a cycle set up with dates, dosages etc. but the only thing holding me back is that people told me to not cycle due to my age. I really want to, but just don't want to fuck myself up. I'd be on test definitely as a lifelong thing from 25 onwards anyway really.

[–]goriladevainilla 1 point2 points  (1 child)

Yeah it's just better to hold off for now. Your body should be making plenty of test if you are eating right, working out, and sleeping. Remember it's not a magic solution. You still have to eat a fuck ton to gain weight and work hard.

[–]goriladevainilla 0 points1 point  (0 children)

Kind of, but they act like you still don't have to put in the hard work and eat like an animal to gain weight.

[–]monkeysword88 1 points1 points [recovered]

Don't you have to stay on it for life, though? I thought that once you start adding tons of test that way, your body starts producing less to compensate and your natural production stays low even when you stop juicing.

[–]joedevice 2 points3 points  (3 children)

Your testosterone starts decreasing from they age of 25-30 anyway. TRT in older men is becoming a more common thing due to the massive quality of life improvements it's been shown to provide.

[–]Ihatemoi 1 point2 points  (2 children)

I am 25 lol. What is the safest way to supplement with T? I dont want my levels to decline. I lift, clean eat, sleep well and try to bang often.

[–]goriladevainilla 1 point2 points  (8 children)

Probably so, but I have no intention of ever coming off. I guess it depends on the lifestyle you want to live.

[–]WhorehouseVet 1 point2 points  (2 children)

BnC? What's your cruise dosage?

[–]goriladevainilla 0 points1 point  (1 child)

500mg a week. I'm gonna drop to 250mg once I get where I want to be. Dr Tony Huge on youtube says you can maintain a lot of mass on that dose.

[–]WhorehouseVet 0 points1 point  (0 children)

Personally I think 250 is a bit high for cruise. I'm doing 100mg now basically just a TRT dosage to. Have you had your blood work done while cruising at 250? Curious to know what they look like.

[–]Fulp_Piction 6 points7 points  (0 children)

Great post. No bullshit, well documented.

I would say get bloods done, check your T levels, sort out all this shit, check bloods again, go for HRT if you need to.

Edit: OP, 250ng/L is pretty low, as far as I know the 'acceptable' range was reduced to this from over 300ng/L recently. You should still probably aim for around 800ng/L (?) going off Joe Rogan and the Art of Manliness blog post. Worth a look if you're serious about upping it.

[–][deleted] 14 points15 points  (31 children)

Surprised that you didn't throw in Keto: hormone production requires efficient fat metabolization. Being fat adapted before taking on intermittent fasting will make a world of difference.

Regardless, awesome write up. If you hadn't made this post I was going to write up something similar this weekend. Glad somebody did it!

[–]whitlad 1 points1 points [recovered]

I heard that keto can lower testosterone as you need carbs to create test, especially if your work out.

[–]velinxs 3 points4 points  (3 children)

You need dietary fat to produce test. You need carbs though for protein reuptake however. Aka need carbs for gains.

[–]totally_not_a_pirate 1 points1 points [recovered]

A soft clarification for the guys looking for ketogains. You need glucose for anabolic prioritization. The body can create its own glycogen with fatty acids and protein, the real trick is to balance to types of fats you're eating. Grain-fed and processed meats have a ratio of almost 50:1 omega-6 to omega-3.

TL;DR Eat more eggs, green veges, fish, and nuts than red meat at a caloric ratio of roughly 3:1.

[–]velinxs 0 points1 point  (0 children)

Definitely not a gains pirate. Good info.

[–]Greek-God-Brody 2 points3 points  (1 child)

If you work out and doing keto, you're better with strategically consuming some carbs. Either pre/post workout (TKD) or by doing a refeed day (CKD). Physically active and insulin sensitive people can get away with maintaining ketosis while consuming a bit more carbs than sedentary people.

[–][deleted] 1 point2 points  (9 children)

Being fat reduces testosterone as well, keto only needs to be done for about 6 months to a year for you to reap the benefits. Coupled with intermittent fasting and you can go up to 100-150grams per day- plenty of carbs.

[–]Endorsed Contributorseattleron 1 point2 points  (7 children)

Coupled with intermittent fasting and you can go up to 100-150grams per day- plenty of carbs.

You saying if you keto+IF for around a year your body will be so fat adapted you can afford to eat 100-150 grams of carbs and stay fat adapted?

If so, do you have a link? Genuinely curious.

[–]arthurabyssal 1 point2 points  (0 children)

Going low carb but not ketogenic lowers T Bad to be in the halfway zone of low carbs but not ketosis

[–]everyone_wins 5 points6 points  (13 children)

Fasting does the same thing that keto does in terms of fat metabolism. Just FYI. I personally can't eat keto because I don't eat meat. I do fast and have been for years. I think it's much better than keto for a variety of reasons.

[–]2comment 7 points8 points  (8 children)

Water fasting is much healthier.

[–]everyone_wins 3 points4 points  (7 children)

That's what I do. Usually my fast lasts 24 hours. I've been doing it regularly for years now. If you added up all my fast days, they would add up to more than a year.

[–][deleted] 1 point2 points  (6 children)

Rumor has it that 1 day of dry fasting equates to 3 days of water fasting after the second day. I'll be trying out a dry fast in the coming months and post my progress.

[–]destraht 3 points4 points  (0 children)

I suppose that you would want to drink tons of water and no caffeine the day before. Maybe put in a bit of Himalayan sea salt to hold onto it. It just seems like a long time without water if you don't setup properly.

[edit] Also skip dinner the night before to reduce the water needs of your intestines.

[–]everyone_wins 2 points3 points  (0 children)

Where did you hear that? And what do you mean by equates?

[–]Endorsed Contributorseattleron 2 points3 points  (3 children)

I hear a dry fast can cure a lot and even kill parasites that you had no idea you had in your system.

[–][deleted] 6 points7 points  (3 children)

Some individuals struggle with skipping breakfast right off the bat. You're talking about going from 1st gear to 5th gear. I'm simply pointing out that there are steps you can take to help transition to intermittent fasting without feeling withdrawals.

I'm well aware that your body enters a state of ketosis whilst fasting, I'm the nutritionist of my gym and have practiced OMAD for the last year. This sub is about explaining why things work. There's more to intermittent fasting than just telling someone "skip breakfast."

[–]10211799107 1 point2 points  (1 child)

How do you find heavy lifting on SS or an intermediate program like Texas Method or HLM while doing keto? I'm researching keto as the option to go to after this cut.

[–]Fedor_Gavnyukov 6 points7 points  (1 child)

the amounts of test you may raise with vitamin d and zinc is insignificant. fasting is the same. especially zinc, most of the world is not deficient in zinc, especially western countries. bro science all around. the only difference you'll ever see is through lifting, especially stressing large muscle groups like legs, stress relief and a ton of sleep.

[–]thewrecker8 3 points4 points  (0 children)

While I don't necessarily disagree with this whole test boosting thing (more referring to the ads of test boosters and other bullshit. I don't think if you're dealing with legit low T (which you'll only ever know if you actially get bloodwork done). You're not going to see any noticeable difference even if you manage to boost your test levels by 10%. Test levels fluctuate naturally throughout the day. If you're at say 700 ng/dl which is perfectly fine. You're not going to feel like superman at 770. You'll likely never notice the difference.

I agree going from overweight to lean will provide a confidence boost and overall better health which will make you feel considerably better. And by all means if you do in fact have low T by getting tested I'm all for looking for ways to boost it naturally.

However I think all the advertising is making a lot of guys hear the symptoms and say "I have some of those symptoms. I have low T!". Get your shit checked and don't freak out if you're not at 1000. Everyone's natural levels are different and they fluctuate with a ton of factors. Lack of sleep, stress, alcohol, time of day, etc etc etc can all lower it to a degree. If you've ever been drinking and horny your test levels are lower than your normal by "x" points but you're not suffereing a lack of sex drive then even if you're 10% lower than you normally are.

[–]lotikpotik 2 points3 points  (0 children)

Lose Weight

insignificat increase in testosterone, that doesn't mean u shouldn't lose weight.

Strength Training

increase? yes, significant? nope https://www.ncbi.nlm.nih.gov/pubmed/2796409

and in your own linked study about zinc it also says that exercise reduces thyroid and sex hormones, if you want significant increase, you better squat on needles.

Get Enough Vitamin D

really important hormone, but the increase is significant only if u are deficient in vitamin D, if u live in northern europe, that vitamin is a must.

Dietary cholesterol

vegans have higher testosterone levels, your body makes enough cholesterol, more doesn't mean better.

Consume enough zinc

works really well if u are deficient on it, if u exercise you should supplement for it, cuz alot of it is lost through sweat.

Reduce Stress

low T makes people stressful, more like increase test. anyway i didn't find any real studies how stress affects T levels but i mean, stress is always there, and it's said that men with high T go through it with ease, so it makes sense to increase T because stress is always there.

Try intermittent fasting

works i guess, it is said that everytime you eat there's a decrease in T levels, cant find the study rn, but it makes sense to IF to hold your basal T levels longer i guess, don't know how significant it is.

steroids

This is the best way to increase T that is actually significant anything else is pretty much meh.

[–]Skinnynomore 2 points3 points  (0 children)

I prefer steroids. 1000% scientifically proven to increase testosterone.

[–]bigdack1488 2 points3 points  (0 children)

And take super male vitality ! Lol jk

[–]just_wannabe_happy 2 points3 points  (0 children)

Boron is often overlooked; its a mineral increases testosterone quite significantly. ""After 7 days of supplementation, the increase in free testosterone (28.3%) reached significance yet the SHBG decrease was not.""

Reference Naghii MR, et al. Comparative effects of daily and weekly boron supplementation on plasma steroid hormones and proinflammatory cytokines. J Trace Elem Med Biol. (2011)

[–]b33fsuprem3 2 points3 points  (0 children)

Thanks dude, very helpful info. It almost seems as if society encourages men to disregard testosterone entirely: "Cholesterol is bad, graze like a cow, get stressed out by current events, it's not your fault you just don't have the proper medication... " ETC.

Obviously I'm preaching to the choir...

[–]DouglasPR 2 points3 points  (3 children)

I've shared this here once but i think its worth it to share again. guys with low Testosterone, check the internet and see a doctor (endochrinologist) about the use of Clomiphene Cytrate to stimulate your body to produce testosterone. If you take testosterone directly your body will stop producing it. With Clomiphene your body is induced to produce it. It worked for me, my T levels went from 200- to 700. If you want to know more, PM me. All OP's suggestions above are also good advice, I use intermitent fasting and vitamin D.

[–]meaningintragedy 0 points1 point  (0 children)

This is interesting af. I will pm you.

Edit: it's prohibited by the WADA so I can't take it.

[–]bonusfruit 2 points3 points  (0 children)

Surprised sleep isn't on here

[–]ShinyRedKetoPill 4 points5 points  (0 children)

When I saw the title I thought this was going to be some spammy bullshit but to the OP’s credit, it is spot on and useful. Even with references. Kudos!

[–][deleted] 7 points8 points  (2 children)

My problem with losing weight is that I can’t focus it on one area. For whatever reason I just can’t shake the weight no matter how much I lift and diet. The fat just always seems to go straight to my dick.

[–]markdumte 17 points18 points  (1 child)

So what you are saying is that with all that fat your dick is always soft, got it.

[–]Listen_up_slapnuts 1 point2 points  (0 children)

Or he meant to the pad in front of it.

[–]NJA4242 1 points1 points [recovered]

What's wrong with taking more than 40mg zinc? What does it inhibit

[–]1redpilldick 1 point2 points  (2 children)

Are zinc and vitamin D effectively absorbed through a multivitamin like mens one a day? I heard that although they have good amounts the usable form is reduced and isn't enough

[–]SlySoothSayer 1 point2 points  (0 children)

The zinc and vitamin d in vitamins are produced synthetically, meaning your body does not absorb all of it very well. No synthetic can beat the real stuff.

[–]1empatheticapathetic 1 point2 points  (0 children)

Nope. Get separate supplements of higher doses and better bio availability. And take them at different times of the day.

[–]amberdus 1 point2 points  (2 children)

Giggled that vitaminD increases test. Also why should we NOT go over 40 mg of zinc?

[–]ioncehadsexinapool 2 points3 points  (0 children)

Zinc poisoning can permanently fuck your sense of smell and taste. I take 25 only + a multi vitamin

[–]JackSparrah 1 point2 points  (0 children)

This is a great list. I’m also really glad to see that I’ve started doing all of those things over the last year or so.

One thing to add to this which I think is important, is “getting enough sleep”. It’s not to be looked over, in addition to everything already mentioned

[–]Cozzafrenz 1 point2 points  (1 child)

question, why shouldnt you go over 40 mg zinc?

[–]RedDespair 2 points3 points  (0 children)

Too much zinc effects the copper and other elements in your body.

Zinc is like iron and copper. It’s not a vitamin that you just piss the excess.

[–]Austonmatthews345 1 point2 points  (0 children)

Just take steroids if your test is naturally low.

[–]Luckylancer96 1 point2 points  (0 children)

Hormones are synthesised in small amounts so cortisole cant reduce T levels with cholesterole consumption. There should be a diffrent mechanism.

[–]tallwheel 1 point2 points  (0 children)

I have been doing intermittent fasting for years now, but I think it has made me a bit too scrawny, and I worry about muscle deterioration from lack of protein/calories in the morning. Recently, I have started having a protein shake (or shudder protein bar when I have less time) in the morning during the fasted period. I don't know. Anyone have any advice on whether this is a good idea or bad?

[–]savagepatchkid 1 point2 points  (0 children)

It's worth noting you won't be seeing these results. There is only one way to boost your T enough to make a difference...

[–]BlackFallout 1 point2 points  (0 children)

Started working out and Dieting in November. was 237 in November and am now at 217. Its fucking amazing how good Test makes you feel. Confidence has improved 1000%, I feel fucking amazing everyday. Boss asks me how I'm doing and I say fucking amazing, cause I feel fucking amazing. Be fucking amazing.

I've done this before, but stopped working out after a motorcycle wreck. Then gained 30lbs from working 3 jobs. I didn't need to work the 3 jobs but I like to bank that money. Now I'm back to my one full time career job and working out every night after work. Feeling fucking amazing.

Gonna be 200 by summer, then might hit 185 by the end of the year.

[–]sadshark 1 point2 points  (0 children)

D3 is not the same as D and a lot of people keep confusing these 2, even doctors recommending D3 for Vit D deficiencies. D3 helps calcium to be better absorbed but does nothing for your D levels.

The absolute best supplements for Vit D are cod liver oil capsules. They are pretty expensive but are the easiest natural supplements that you can take that have a high concentration of pure vitamin D.

To add to your list. Vit D deficiency leads to depression, severe anxiety, frequent panic attacks. These things can fuck you up long term and after going through all that personally I realised how important Vit D is. Don't ignore it, and dont follow doctors recommending D3.

[–]wtf793 1 point2 points  (1 child)

Can't stress enough about the Vitamin D. A lot of people are deficient and they don't even know it.
A few months ago, I got some blood work done and I found out my Vitamin D level was 6 . Yes, 6. The normal range is 30-100. I've started supplementing now..

[–]Brutal13 1 point2 points  (0 children)

Agreed!

I get Vitamin D daily after I got the test — was 21.

[–]wrightm403 1 point2 points  (0 children)

Strength training will not increase testosterone levels for a prolonged period of time - which is what's useful. Strength training may cause small alterations to hormone levels but it's really miniscule.

I measured my testosterone via blood test at my local doctor - fasted, first thing in the morning - I had a level of 680. I then didn't ejaculate once over the space of two months, and measured my testosterone under the same conditions twice during the two months and my levels had increased to 820. No change in workout routine nor diet. I was definately more energetic and horny during those two months so l attribute it to not ejaculating.

[–]biglaughingcock 3 points4 points  (4 children)

People want short cuts and instant fixes, not a list of long term and time consuming activities. Your post is fucking retarded. /s

[–]notamexican1 24 points25 points  (3 children)

BOOST TEST BY 550% in only 5 minutes, just click on my crappy product.

Is that better? lol. I'm pretty sure everyone here is NOT keen for short-term fixes.

[–]daves52380 2 points3 points  (1 child)

Fuck your link.. 200mg of T-cypionate/week.

[–]WhorehouseVet 0 points1 point  (0 children)

Just eat a lot of anabolic chicken.

[–]losttalus 1 points1 points [recovered]

But this will increase DHT levels, thus, hair loss.

The whole premise behind finasteride is to lower DHT, not raise it.

[–]Wallace44 1 points1 points [recovered]

Women would rather a high T baldy, than a fullheaded soyboy.

[–]meaningintragedy 2 points3 points  (0 children)

Who cares about what women want. Stop being a pussy worshipper.

[–]anonymau5 1 points1 points [recovered]

Doesn't semen have a good amount of testosterone in it?

[–]mountainbiker178 1 point2 points  (0 children)

Saliva too

[–]bottar1 0 points1 point  (2 children)

I do all of these 7 things and it changed my life. My days are full I'm always busy and have lots of energy. I went to bed at 2am last night after a workout in home gym and got up for work at 7.30am refreshed. I can't explain it but there's nothing like feeling healthy. Cut out trash like sweets and sugar too.

[–]meaningintragedy 0 points1 point  (1 child)

Have you done blood tests?

[–]gimme3strokes 0 points1 point  (0 children)

After all this you still might not be where you want to or need to be. Low testosterone is a serious problem that most doctors simply won't address. If you can, locate a low testosterone clinic. Injectable testosterone cypionate is absolutely the best treatment. Yes, you will have to inject and technically you are taking steroids. You will also feel 18 and and be able to perform as so. For some men it will change their life completely. Almost all women will hate this and be against it.

[–]joedevice 0 points1 point  (0 children)

For future reference, it'd be much better if you put the relevant references with the correct subheading (seeing as you can't index them and reference them that way).

[–]mitchopatamus 1 points1 points [recovered]

Great post, I also just want to stress how important it is to watch what goes into your body. Sugar tanks testosterone, soy and legumes are highly estrogenic, and processed crap in general will also lower T.

Sugar: https://www.ncbi.nlm.nih.gov/m/pubmed/22804876/

Phytoestrogens(legumes and soy): https://www.ncbi.nlm.nih.gov/m/pubmed/21353476/

[–]LOLMUFFINLOL 0 points1 point  (0 children)

How would I go about getting tested for low testosterone in Canada

[–]PhaedrusHunt 0 points1 point  (0 children)

These are all very good and things I just kind of do naturally.

Guys if you don't like to lift weights, try chopping wood. Lumberjacks are known for being among the strongest guys for a reason. Chopping wood also is known to build testosterone more than any other exercise.

Also the old wives tale about oysters is because of zinc. It wasn't an old wives tale at all.

[–]amberdus 0 points1 point  (0 children)

Dude. Because the D gives you test. Do I have to spell this one out?

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