8 Ways To Naturally Enhance Testosterone Levels In Men
How I Doubled My Testosterone Production In My 30’s
On today’s episode of Live Lean TV, I’m sharing 8 ways to naturally enhance testosterone levels in men.
It’s widely acknowledged that testosterone production in men is declining significantly compared to previous generations.
In fact, an increasing number of men entering their 30s are experiencing decreased testosterone levels.
This included me.
More on that personal story in a bit.
But first, testosterone is more than just a sex hormone, as it plays so many other important roles in the body.
Testosterone Benefits Include:
- Enhanced energy levels and endurance
- Elevated capacity for fat burning
- Enhanced muscle growth potential
- Increased libido and sexual performance
I think it’s safe to say, as men, we’ll say yes, to all the above.
Signs Of Low Testosterone In Men May Include:
- Impaired sexual function
- Low levels of muscle mass
- High levels of belly fat
- Low energy
My Experience With Lower Testosterone Levels
Here’s a quick story that I’ve never shared with you.
When I was in my early 30’s, one of my personal training clients was a doctor.
At this time I was really starting to dial in my nutrition, so I wanted to get a baseline with my blood test results.
My client, who was a doctor, reviewed my blood test results and said all of my blood markers were healthy, however one thing really surprised him.
It was my testosterone levels.
Looking at me, he assumed I would be off the charts, however, my testosterone levels were actually low.
He said, for someone that looks like you, with low body fat and great muscle mass, he assumed my testosterone levels would be optimal.
But, they weren’t.
If I remember correctly, my total testosterone count was in the 300-400 ng/dL range.
ldeal Testosterone Levels For Men
In the past, testosterone levels within the range of 500-1500 ng/dL were deemed typical.
Today, however, the range has shifted to 350-1200 ng/dL.
So at the time, although my testosterone was still in the huge “normal” range, for my age and lifestyle, my testosterone was very low.
During this stage of my career, I was following a diet that was higher in carbohydrates and lower in fat.
I was completing a lot of two a day workouts, meaning, cardio in the morning, then resistance training in the afternoon, for most days of the week.
I also was going through a divorce, I was a brand new entrepreneur that wasn’t making very much money, and I felt distanced from my friends.
In other words, I was highly stressed out
So the doctors all recommended testosterone replacement therapy, however with the potential side effects, I wasn’t a fan of that as a long-term solution.
8 Ways To Boost Testosterone Naturally For Men
That’s when I decided to dig deep into the research and really focus on these 8 ways on how to boost testosterone naturally for men.
By following these tips, my recent blood test results with my naturopathic doctor showed my testosterone counts nearly doubled from my first test, back in my early 30s.
1. Incorporate More Healthy Fats with Cholesterol
If you’re still living in 1985 and think low fat diets are good for you, here’s one more reason to add more healthy fat to your diet.
Including healthy fats in your diet is fundamental for naturally increasing testosterone levels, as cholesterol aids in testosterone production.
In fact, my naturopathic doctor says, even with all the grass fed beef, the coconut oil, and 4 whole eggs a day, my total cholesterol levels are actually low.
She actually wants me to eat more of these foods high in healthy fat to increase my cholesterol.
These testosterone boosting healthy fats typically comprise a blend of monounsaturated and saturated fat.
Foods rich in monounsaturated fats:
- Extra virgin olive oil and olives
- Nuts and nut butters such as macadamias, pecans, almonds, and cashews
- Seeds like sesame seeds, sunflower seeds, and pumpkin seeds
- Avocado oil and avocados
Foods rich in saturated fats:
- Grass-fed beef
- Whole eggs
- Coconut, coconut oil, and coconut butter
2. Limit Alcohol Intake
Excessive alcohol consumption, particularly beer, can elevate the conversion of testosterone to estrogen.
This imbalance leads to a decrease in testosterone levels and a subsequent rise in estrogen levels.
This is not to say you can never drink alcohol, as I enjoy a few drinks per week.
However, if you’re experiencing low testosterone, consider reducing your alcohol consumption.
3. Boost Your Intake of Testosterone-Enhancing Vitamins And Minerals
By working with a naturopathic doctor, they can run a blood test to see which micronutrients you may be void in.
This is important as consuming the optimal amounts of micronutrients are very important when it comes to boosting testosterone production.
Micronutrients that promote testosterone production include:
- Zinc
- Magnesium
- Vitamin D3
- Vitamin A
- B vitamins
- Selenium
If you follow a paleo way of eating, meaning whole foods with an emphasis on meat, vegetables, fruit, nuts, and seeds, you’re well on your way to optimizing these nutrients.
But you could also supplement with a high quality greens powder or multivitamin that is high in these micronutrients.
If your blood test results show you’re low in any of these, you could also supplement with the individual vitamin or mineral.
4. Engage In Sexual Activity More Frequently
The greater your sexual activity, the higher the potential for your body to generate testosterone.
Sounds like a win/win to me.
Just be safe gentlemen, because when you’re Living Lean, we’re a potent baby making machine.
I’m proof of that.
5. Eliminate Belly Fat By Cutting Down On Sugar Intake
By flipping my carbohydrate and dietary fat macronutrient percentages, it helped me reduce my sugar consumption and increase my fat consumption.
This is optimal for testosterone production.
Excessive sugar consumption not only contributes to unwanted belly fat but may also impair testosterone production.
Not only is sugar terrible for creating unwanted belly fat, excessive sugar consumption may also hurt testosterone production.
When you eat too much sugar, it spikes insulin production to quickly remove all the excess sugar from your bloodstream.
This causes your blood sugar levels to crash, thus increasing cravings for more sugar.
Then you eat more sugar, and the blood sugar and food craving cycle continues.
I did an episode on how to reduce food cravings by taking a shot of this simple cocktail that I show you in the video.
Also, I find eating a tablespoon of coconut oil when I feel a craving between meals, can help.
Not only does this sugar increase belly fat storage, but by increasing overall body fat, it increases the production of enzymes that convert testosterone into estrogen.
Additionally, belly fat can affect levels of free testosterone and the sex hormone-binding globulin (SHBG), which regulates the amount of free testosterone in the body.
The SHBG plays a role in determining how much free testosterone is in the body.
6. Enhance Sleep Quality
Quality sleep is vital for various aspects of your health, including its role in naturally boosting testosterone levels.
I’ve done many posts on how to get better sleep, but some of the best sleep tips include:
- Getting into a relaxed state by unwinding 1 hour before bed:
Read a book rather than being on your mobile device, computer, or TV.
Meditation can also calm the mind of all the anxieties you faced throughout the day.
Supplementing with magnesium before bed, may also help relax your body for deeper sleep, while also helping boost testosterone.
7. Minimize Exposure To Xenoestrogens
Xenoestrogens are synthetic chemicals that imitate estrogen in the body.
They are commonly present in:
- Plastics and cans with BPA
- Skincare products containing parabens, sulfates, glycol, and phthalates
In excess, these man made chemicals may throw off the hormonal balance of both men and women.
I did an entire episode on which skincare ingredient to avoid here.
8. Follow A Strength Training Workout Program
While all forms of exercise are beneficial, resistance training is particularly effective for naturally increasing testosterone levels.
Your resistance training routine should incorporate dedicated weightlifting sessions along with rest and recovery days.
Rest and recovery is not only essential to reducing stress and inflammation, but overtraining can have a negative effect on testosterone levels.
Since my first testosterone blood test, I’ve pretty much stopped doing two a days, and have placed more emphasis on recovery.
It’s also important that your structured workout program focuses more on compound exercises rather than isolation exercises, such as curls and leg extensions.
Focus on compound exercises known for boosting testosterone, such as:
- deadlifts
- squats
- presses (including bench press and shoulder press)
- rows
- pull ups
- dips
- swings
Not only do this compound exercises build muscle and burn fat, they are also great for boosting free testosterone and growth hormone.
Sprint workouts are also the way to go when it comes to cardio.
But not all testosterone is active in the body
When you get your testosterone levels checked, make sure you also measure your free testosterone levels.
Free testosterone is the active portion of your testosterone.
Free testosterone levels decline with age due to a sex hormone-binding globulin (SHBG) which binds to the testosterone.
Once the SHBG is bound, your testosterone can no longer provide the body with all the benefits.
Based on the lab that does my blood work, optimal free testosterone levels range from: 4.7 – 24.4 ng/dL
Bottom line on how to boost testosterone naturally for men
As men, we need to focus on optimizing our testosterone levels.
All of the principles of the Live Lean lifestyle, from the nutrition, to the recovery, and the workout styles, are built on optimizing testosterone.
So even if you’re showing any signs of low testosterone, I still recommend you find out your testosterone count by working with a naturopathic doctor.
You can DM me on Instagram @BradGouthro and I can share my naturopathic doctor with you.
Once you get that baseline test, then you can work towards improving it with our Live Lean programs.
Here’s a link to LetsGetChecked to get your testosterone levels checked at home, without seeing a doctor.
Use coupon code: LEAN30 to save some money.
*This is an affiliate link for LetsGetStarted. I receive commission when people use this link.
I recommend you go take our Live Lean Body quiz to find the best program for you based on your goals, fitness level, and access to equipment.
Each program comes with a 42 day workout program and nutrition plan.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
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