One of the most common questions that I get asked is: “How do I boost testosterone levels?”
Why do I get asked this question so much? Well, because testosterone levels are at an all time low nowadays. With artificial ingredients, GMO’S, parabens, and phyto-estrogens lowering this man-hormone, it’s no wonder that so many modern men are highly effeminate.
Testosterone is an anabolic androgenic hormone, which means it’s responsible for muscle growth, confidence, assertiveness, a sense of well-being, energy, and libido levels.
In short, the more testosterone that you have, the better your life will be. It’s no coincidence that high-achieving men also have high levels of testosterone.
Unfortunately, however, our society is littered with things that decrease testosterone levels: pthalates, soy, petro-chemicals, political correctness, a complete lack of male role models, and more. It’s almost like there’s a war against masculinity.
Fortunately, however, it’s very possible to increase your testosterone levels. In fact, using the following tips, I increased my testosterone by around 75%.
1. Do Compound Exercises
There’s no way around it. Lifting heavy weights is a must if you want to boost testosterone. Simply working out at all will boost your testosterone levels to begin with, but studies have shown that compound lifts will increase your test levels more than machine exercises alone.
The best compound lifts to boost testosterone levels are deadlifts and squats, but any other compound lift (overhead press, bench press, barbell row, etc.) will significantly increase your testosterone levels for 48 hours afterwards. Why? Probably, because you’re activating almost every single muscle fiber in your body when you do them.
If you’re new to working out, I recommend getting yourself a copy of Mark Rippetoe’s Starting Strength. Mark Rippetoe is one of the most knowledgeable guys around when it comes to compound lifts, and his simple yet effective compound-lift-based routine is a great place to start.
2. Supplement with ZMA
ZMA stands for zinc, magnesium, and aspartate (or vitamin B-6). These three nutrients work synergystically to help your body boost testosterone naturally, according to several studies. The reason why is that they’re precursors to testosterone, or in other words, your body needs zinc, magnesium and aspartate to build it.
I personally take ZMA on and off, because I get most of my nutrients from eating healthy, real, organic food and taking a good multivitamin, but when I’m training extra hard for a photo shoot or to break through a plateau I use Animal PM.
Not only does it have ZMA, but it has GABA, Valerian root, arginine, glutamine, and a whole bunch of other great stuff to help you fall asleep fast and recover while you’re sleeping. I know that I personally feel a difference when I take the stuff, in both my recovery time and how well-rested I feel.
If you do decide to try out Animal PM, I recommend cycling on and off so that you don’t build up a tolerance to the sleep-inducing ingredients. They aren’t harmful, but it’s best to give your body a break every now and then.
3. Utilize Semen Retention
This is just a fancy way of saying to stop masturbating. Yeah, I know—most guys are going to hate this one. We’ve all been told that masturbation is good for us by psychologists, doctors, and other “experts.”
Unfortunately, however, it’s been shown that masturbation drastically decreases testosterone levels, in addition to depleting your energy and motivation (this one is just common sense). You can still have sex, however—sex actually increases testosterone levels, in both men and women. This is the power of NoFap.
Why? Probably because your body knows the difference between an actual girl and your hand.
As if these studies weren’t enough, there’s actually a huge community of men on Reddit’s r/NoFap, claiming that quitting masturbation was the best decision of their lives. They claim that it gave them more energy, clarity, focus, and vitality. These are some of the things that happen when you boost testosterone levels, after all.
Do their stories technically count as scientific proof? Not really, but when you have over 100,000 men giving anecdotal evidence, it’s definitely something to consider.
4. Eat More Healthy Fat
Fat has been demonized by many doctors since the 1950’s, but it’s actually an essential nutrient for numerous bodily functions. Your body uses it to repair cell membranes, build new neurons, and…you guessed it, to create testosterone.
It has to be the right kind of fat, though. According to studies, you should eat monounsaturated and saturated fat to boost testosterone production. Avoid hydrogenated fats and trans fats, though.
So load up on the egg yolks, almonds, red meat, and avocados. I personally consume a ton of fat every day. In fact, when I followed the bulletproof diet, which calls for you to eat eggs, steak, avocados, olives, and other fats every day, my testosterone levels actually shot through the roof.
Despite concern over fat increasing cholesterol levels, studies have shown that consuming healthy fats is actually beneficial for your blood lipid profile (LDL/HDL, triglycerides, etc.).
And if your cholesterol is too high (300+), there’s plenty of ways that you can fix it naturally, which I’ll be blogging more about in the future. But for starters, consuming 500mg of Niacin every day has been shown to lower LDL (bad cholesterol) and raise HDL (good cholesterol).
5. Eliminate Stress
Studies have consistently shown that stress has a very negative impact on testosterone levels. Whether it’s stress over your finances, over some girl who’s causing you problems, or over your purpose in life, it doesn’t matter. Stress decreases testosterone.
But, don’t worry—there’s many ways to reduce stress, from having more sex, to making more money, to working out or going for a jog, to meditation. In fact, meditation is one of my favorite ways to reduce stress, because it’s quick, easy, and you can do it anywhere.
Meditation has been shown to decrease cortisol levels, which will indirectly boost testosterone levels. It also creates a sense of calm and tranquility, helps you uncover emotional bullshit holding you back, and enhances your focus to an ungodly level. If you don’t know how to meditate, check out my quick 5-Step Guide to Meditation.
Another great way to reduce stress is to have an awesome morning routine designed to reduce cortisol levels. Having a great morning routine is a phenomenal way to reduce cortisol levels and boost testosterone levels, in addition to priming your mind to conquer the day.
6. Sleep 8-9 Hours A Night
It’s been shown by studies that less sleep means less testosterone. If you want to achieve optimal testosterone levels, you need to give your body some time to rest (especially if you work out). Why do you think bodybuilders consistently sleep 9-1o hours a night?
Sometimes life is busy though—I get it. Sometimes you need to skate by on 5-6 hours of sleep, or even stay awake for a few days at a time. Sometimes you have to forgo sleep to push yourself to the next level or accomplish something that’s right within your reach.
Don’t make a habit out of it, though. It’s best to get around 9 hours of sleep a night. I’ll be writing an article on how to hack your sleep in the future, but for now consider supplementing with melatonin, 5-HTP, GABA, or lemon balm.
Supplementing with melatonin can be a good way to fall asleep quickly and stay asleep, but beware: you only need 1-2 milligrams. Anything more will shut your body’s own production down. Also, don’t take melatonin regularly (longer than a few days in a row), or you’ll build up a tolerance.
7. Avoid Soy and BPA’s
Soy related products and BPA’s have been proven to wreak havoc on your testosterone levels. In addition to this, however, they also jack your estrogen and cortisol levels up, so you definitely want to avoid this stuff.
You can avoid soy by reading all of the ingredient labels on what you eat—be careful though, because manufacturers often use scientific terms that don’t outright say “soy.” Avoid anything that says “hydrolyzed,” “MSG,” “gelatin,” or “textured vegetable protein.”
Avoiding BPA’s will probably be a little bit harder. From cups to containers to water bottles, BPA’s are in nearly everything that’s plastic. Ideally, you should be drinking water out of either a glass or metal container…but when you do buy water bottles, be sure that they’re BPA-free.
Don’t store food in plastic containers. Instead buy some glass containers—your testosterone levels will thank you. Only eat natural, whole foods like vegetables, fruit, meats, and eggs. A good rule of thumb is this: if they didn’t eat it 5,000 years ago, then you don’t eat it, either.
Bonus: Use Testosterone Boosters
As someone who worked in a health store as a supplement salesman, I can personally tell you that most supplements are garbage. Marketers put some shiny label on them, promising you some ridiculous benefit, and then load it with pills filled with corn starch.
Testogen, on the other hand, is loaded with high quality ingredients meant to boost your testosterone by up to 100%. Yes, that’s right—double your testosterone.
This stuff has an all-star lineup of ingredients, which are meant to slice estrogen levels and boost testosterone levels naturally:
- D-Aspartic Acid (42% Increase in 12 Days)
- Fenugreek (46% Increase in 12 Weeks)
- Zinc (49% Increase in 24 Weeks)
- …and more
I won’t go too deep into the science here, but basically these ingredients are meant to work synergistically—they work extremely well in combination, to detoxify your liver, jack your testosterone levels through the roof, and minimize estrogen (the opposite hormone of testosterone).
When I take Testogen, I can feel a massive difference. I feel more assertive, more confident, and more outgoing—these are some of the effects of increased testosterone levels, so I know that this stuff works. I cannot recommend it enough, and if you use it in conjunction with the other tips, you’ll be one lean, mean testosterone machine.
If you want to boost testosterone levels, you need to put in some work. There isn’t really a “quick fix,” aside from steroids, but even those you can’t be on your whole life. In my opinion, integrating lifestyle changes that will boost your testosterone levels is a phenomenal thing to do.
Higher testosterone levels will make you more confident, more assertive, and more decisive. They’ll push you to take risks that you wouldn’t have taken before. They’ll make you happier, healthier, and wealthier. They’ll help you put on lean, shredded muscle in record time.
I recommend using Testogen immediately, because the effects will start taking place within a week. From here, start integrating the other habits that I mentioned into your life. This is a surefire way to at least double your testosterone levels, so I urge you to give it a try—trust me, you won’t regret it.
I’m just a reader of your blog and I bought your first ebook. You
recommend the Red supplements. I would like to use the Red burner, but
the ingredients contain T2 hormones.
I’ve read the article of Victor
Pride that present his product. I’m asking myself if the fact that
taking extra T2 hormone could maybe reduce or stop the natural
production of this hormone by the thyroid. I’ve asked him this question,
through a comment, I’m still waiting his answere, and anyway I wanted
your opinion about that.
I don’t believe that Red Burner will interfere with your natural production of anything so long as you don’t take it for longer than the prescribed period of time. Hope you enjoyed the eBook, and best of luck!
“it’s been shown that masturbation drastically decreases testosterone levels”
I understand what you’re saying in regards to the ever-elusive and unable-to-be-proven-yet “energy”. Most men can verify for themselves how ‘depleted’ they feel after ejaculation.
‘Energetic’/ejaculatory depletion ≠ decrease testosterone.
There are some studies that show a *slight* T boost around the 10 day mark of non-ejaculatory periods. However as far as I’m aware, no such meta-studies exist that support the claim that masturbation lowers T levels.
If you’ve got a study that directly links masturbation to testosterone levels I’d really like to see it!
Won’t roids totally fuck you up though? You should write a guide on safe use ?
Not if you use them the right way. I’ll probably write an article on this in the future.
Great article man! Big fan of your work! Question though: which foods have zinc and magnesium in them?I’d like to stock up
Oysters have a shit ton of zinc, and some magnesium. Go for pumpkin seeds, brazil nuts, spinach, and kefir. Oysters are #1 for zinc, however
I appreciate the details on your websites. Thanks a bunch.|
A good list. I also take ZMA and melatonin at night before I go to sleep.
What’s your take on testosterone supplements? I have taken them in the past in addition to natural boosting and they seemed to work for me if I used them on a short term basis.
ZMA and melatonin are great, but don’t take melatonin for too long. It’s a hormone, which means that if you supplement for a long period of time your body will shut down its own natural production.
To be honest if you’re going to spend the money, just get steroids. I’ve tried a lot of test supplements and there’s a few that work, but if you’re going to be spending $50-100 a month on test supplements, just spend the same amount of money on steroids and you’ll gain 5-10 lbs a month easy.