8 ways to double your testosterone production
On today’s episode of Live Lean TV
, I’m sharing 8 simple ways on how to boost testosterone naturally for men, including my personal story with low testosterone.
It’s no secret, compared to previous generations, testosterone production is dropping drastically in men
Even a higher percentage of men going into their 30s, are suffering from lower levels of testosterone.
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.
The benefits of testosterone include:
- More energy and stamina
- Increased fat burning capabilities
- Improved muscle building potential
- A higher sex drive and 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.
Optimal testosterone levels
A few decades ago, testosterone levels between 500-1500 ng/dL were considered normal.
Now the range has dropped 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.
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.
8 ways on how to boost testosterone naturally for men
1. Consume more healthy fat including 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.
Healthy fats are the building blocks of boosting testosterone naturally, as the cholesterol can help produce more testosterone.
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 can include a combination of monounsaturated fat and saturated fat
Foods high in monounsaturated fat include:
Foods high in saturated fat include:
- grass fed beef
- whole eggs
- coconut, coconut oil, coconut butter
2. Reduce the consumption of alcohol
Drinking too much alcohol
, especially beer, can increase the conversion of testosterone to estrogen.
When testosterone levels drop, estrogen levels usually increase.
This is not to say you can never drink alcohol, as I enjoy a few drinks per week
But if you’re struggling with low testosterone, and you have multiple drinks of beer every night, cut back.
3. Increase consumption of the key testosterone boosting 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.
Important testosterone boosting micronutrients include:
- Vitamin D3
- Vitamin A
- B vitamins
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. Have More Sex
Yes, the more sex you have, the more testosterone your body may produce.
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. Get rid of the belly fat by reducing sugar consumption
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.
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.
Belly fat may also impact the levels of free testosterone and the sex hormone binding globulin (SHBG).
The SHBG plays a role in determining how much free testosterone is in the body.
6. Improve the quality of your sleep
Sleep is essential for many aspects of your health, including the role it plays in boosting testosterone naturally.
I’ve done many posts on how to get better sleep
, but some of the best sleep tips
Read a book rather
- Getting into a relaxed state by unwinding 1 hour before bed:
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. Reduce exposure to xenoestrogens:
Xenoestrogens are chemicals that act as estrogen mimicking hormones in the body.
In excess, these man made chemicals may throw off the hormonal balance of both men and women.
These are often found in:
- Plastics and cans containing BPA
- Skin care products containing: parabens, sulfates, glycol, and phthalates
I did an entire episode on which skincare ingredient to avoid here.
8. Follow a properly structured resistance training program
Sure any type of exercise is good for the body, but when it comes to boosting testosterone naturally, resistance training, not aerobic cardio, is your best options.
Your resistance training program should schedule weight lifting days
, as well as, much needed 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.
The major testosterone boosting compound exercises to focus on include:
Not only do this compound exercises build muscle and burn fat
, they are also great for boosting free testosterone and growth hormone
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.
If you enjoyed this episode, subscribe to our Live Lean TV YouTube channel with notifications turned on
, and please share it with someone who needs help.
Thanks for watching and keep Living Lean.
READY TO BEGIN YOUR LIVE LEAN JOURNEY?
Start by taking our FREE Live Lean Body Quiz
to get access to the best program specific to your goals!
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.