On today’s episode of Live Lean TV, I’m sharing 6 natural ways to increase low testosterone in men.
That’s right, it’s time to conquer low testosterone.
If you’re experiencing low testosterone, which a lot of guys are, it can be a very sensitive subject.
As men, it’s in our DNA to be strong, tough, and alpha.
Testosterone is the hormone that is attributed to all of this.
In addition to this, testosterone is also one of the main hormones involved in:
Men suffering from low testosterone have a greater risk of experiencing the following low testosterone symptoms:
In other words, having low testosterone sucks.
One option to increase testosterone is via hormone replacement therapy, i.e. HRT.
However, like most things we talk about on Live Lean TV, we first recommend focusing on more natural approaches to boosting testosterone.
Here are 6 natural testosterone boosting tips to increase low testosterone in men.
Vitamins and minerals are essential to testosterone production, however there are 3 main ones to look for.
The three best vitamins and minerals to increase testosterone are:
Foods high in zinc include:
Foods high in magnesium include:
Foods high in vitamin D include:
In addition to focusing on these foods high in vitamin D, it’s also important to enjoy the sun to get more vitamin D.
You can also supplement with a good multivitamin like Alpha Men from my friends at MyProtein.
Or supplement with each testosterone boosting vitamin and mineral on their own:
Here’s an at home micronutrient test to see if you are deficient in these vitamins and minerals.
Add more testosterone boosting fats such as:
By eating more healthy fat, you should also reduce the number of calories consumed from sugar.
Excessive body fat leads to a higher level of an aromatase enzyme, which converts testosterone into estrogen.
Let’s move on to testosterone boosting tip 3.
The best exercises to increase testosterone are:
These total body moves are more effective at boosting testosterone than isolation exercises, such as bicep curls.
It’s also important to focus on lifting heavier weight.
Higher intensity brief bursts of speed exercises, such as sprints, has also been shown to increase testosterone.
Keep it intense.
It’s funny how the mainstream media showcases “Alpha Men” chugging beer, since beer is a loaded in estrogenic hops, which is a testosterone destroying enemy.
This is why alcohol has been shown to increase the conversion of testosterone into estrogen.
But don’t freak out.
Having 1-2 drinks of red wine a week is not going to ruin you.
Just like everything else Live Lean related, keep it balanced, and in moderation.
Xenoestrogens are chemicals often found in:
Xenoestrogens mimic estrogen in the body, thus harming the balance of testosterone production.
Avoid products containing any usage of the word “paraban” in the ingredients.
Also try to eat as much organic food as possible, and focus on eating cruciferous vegetables to help rid your body of these xenoestrogens.
I filmed a full video post about the 6 belly fat killing cruciferous vegetables here.
Lastly, never heat up plastic, and replace your plastic bottles and tupperware, with glass.
Let’s move on to the final testosterone boosting tip.
Yes, quality sleep is essential to testosterone production.
Strive for 7-8 hours of sleep, earlier in the night.
Research shows the best quality of sleep occurs around 10pm.
Make sure you go to bed earlier, and get up earlier.
As a male population, studies show testosterone production in males has been significantly dropping over the years.
This is in part due to our poor lifestyle habits.
Sufficient testosterone production is essential for a happy and healthy life, and you can help increase it naturally by following a step-by-step workout and nutrition plan, like my Live Lean Superpack.
This Live Lean superpack gives you the testosterone boosting weight lifting and sprint workouts, a delicious recipe book with no sugar added meals and snacks, and 8 week meal plan.
These recipes are loaded with protein, healthy fats, and the essential vitamins and minerals to increase testosterone.
This Ultimate Live Lean Superpack includes my best selling programs:
The Live Lean Superpack is now on sale for 35% off.
Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.
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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.