Testosterone - How to increase it naturally

Testosterone strengthens and builds muscle and bone, and is essential for every Man's health, not just athletes and bodybuilders.

Avoid hormone replacement therapy because your body will stop producing its own Testosterone, and the endocrine system is too complex to be fixed with a pill.

  •     The most common Testosterone deficiency symptoms ....

reduced sex drive and libido
low energy and decreased motivation
difficulty building muscle and strength
difficulty losing fat
brain fog
gynecomastia (development of male breasts)

  •     Caused by lifestyle factors such as...

poor diet
poor exercise
poor sleep
daily bad habits
poor self esteem

  •     Optimization includes...

get enough essential vitamins and minerals
get to around 8-12% body fat and have some muscle mass
don't restrict calories for long periods of time
eat balanced macros (25-30% protein, 25-30% fat, the rest carbohydrates)
optimize lifestyle (sleep, sex life, stress, self-esteem, etc)
lift weights / gym
use certain supplements

  • Things to quickly jump-start your Testosterone production

-Correct the micro-nutrient deficiencies by taking a good multivitamin with enough % for a full daily dose
-Lower your exposure to artificial estrogen chemicals leaking from plastic containers, like BPA and BPS (found in transparent plastic drink bottles, sales receipts, pesticides, preservatives, etc)
-Identify the stressors in your life and eliminate them (such as watching the news, or road rage), and relax more
-Maintain a more upright posture
-Get 7-9 hours of good sleep every night
-Have regular sex
-Keep your nuts cool
-Maintain regular physical activity
-Drink lots of clean water
-Intermittent fasting (just glasses of water and a cup of coffee in the first 4 hours, then a meal as usual every 4 hours)

  • 7 Foods to AVOID as a Man (because they lower Testosterone)

High Polyunsaturated Fats (PUFAS) Vegetable oils
Mint (peppermint, spearmint)
Alcohol (limit to 3 or 4 drinks)
Soy products
Trans-fats (cakes, crisps, spreads, fast-food)

  •     30 foods for Men to eat which INCREASE Testosterone

Potatoes (best carbs)
Macadamia Nuts
Epic Bar (with grass-fed meat)
Beef gelatin (before bed)
Coffee (in moderation)
Brazil Nuts (high in Selenium)
Extra virgin Olive oil
Raisins (contain Boron)
Parsley (help testes make Testosterone)
Ginger (anti-inflammatory)
Raw Cacao (chocolate)
Eggs (colene and anti-estrogen)
Real Salt (like Celtic sea salt) (sodium to keep other minerals)
Avocado oil or Argan oil
Avocados (monounsaturated fats)
White button mushrooms (anti-estrogen)
Baking soda (for pre-workout)
Yogurt (natural Greek) (pro biotic)
Grass-fed beef jerky
Minced-meat (ground beef)
Pomegranate (anti-estrogen)
Blue Cheese (vitamin K2)
Dark Berries and Cherries (antioxidants)
Grass-fed Butter (many vitamins)
Sorghum Flour
Coconut oil
Organic Bacon (dietary cholesterol)
Onions (anti-inflammatory)
Garlic (with Vitamin C increases nitric oxide for libido)
Oysters (minerals, protein)

  •     Diet to Increase Testosterone (avoid calorie reduction unless you are overweight)

Eat more nutrient-rich whole fresh food and greens instead of processed crap
Eat a variety of veg, fruit, starch and meat, spread out over the week
If your lifestyle does not allow for fresh food, eat the best that you can and supplement your diet with a good multivitamin

  •     Building muscle

Eating Protein does not stimulate muscle growth, lifting weights does

Eat your protein but keep the normal proportions of fats and carbs aswel

Body-weight and strength training is better than cardio for increasing Testosterone

1 shot of alcohol after resistance training increases Testosterone production by 100%

  •     Dietary Fats

Avoid Polyunsaturated Fatty-Acids (PUFAS)
Omega fatty-acids (3,6,7,9), Sunflower oil, Canola oil, Soybean oil, Safflower oil, Flaxseed oil, Walnut oil, Margarine, light spreads, etc

Eat Monounsaturated Fatty-Acids (MUFAS)
Olive oil, Almond oil, Avocado oil, Hazelnut oil, Macadamia nut oil, Peanut butter, etc

Eat Saturated Fatty-Acids (SFAS)
Red meat, butter, Coconut oil, Palm oil, Dark chocolate, Egg yolks and whites, Cheese, Whole milk, etc

  •     Carbohydrates

Carbs produce Glucose which is needed for Testosterone production
Reducing carbs won't help you lose weight
Eat more carbs from the vegetable and starchy tubers food group
Eat less carbs from the grains,  pasta and derivatives group

  •     Substances to avoid

Bisphenol A (BPA) - A Monomer used heavily in plastics and epoxy resins including transparent plastic water bottles, soft-drinks bottles, food containers and oven-ready dinners
Parabens (methyl-, butyl-, ethyl-, propyl-, heptyl-, etc) - Preservatives used in nearly all kinds of cosmetics
Phthalates - Stabilizers and emulsifiers used in many personal care items
Benzophenones (BP-1, BP-2, BP-3, ...) - Permeability enhancing UV stabilizers are used in a wide range of personal care items, most notably in sun-screens
Triclosan and Triclocarban - Antibacterial agents found in antibacterial soaps, lotions, hand sanitizers, etc

  •     Sources / Videos

Thanks to Radu Antoniu and Christopher Walker

How to Increase Testosterone Naturally

30 Foods for High Testosterone (Grocery List)

7 Testosterone Lowering Foods

How to Eat to Increase Testosterone Naturally

10 Things you Can Do Right Now for Higher Testosterone

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Comment by Spirality on September 9, 2016 at 12:52

Most of the contaminants we absorb come from the plastics all around us, and especially those which come in contact with our food. This small chart should give an idea whats out there.

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