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How to Naturally Raise Testosterone Levels in Men (And Why It Helps You Succeed)

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Joe Manganiello Testosterone

Testosterone has long been demonized by society as the rage-inducing hormone that makes guys massive, covered with zits, and filled with aggression. Testosterone is associated with cheating, largely thanks to guys like Barry Bonds and Mark McGuire.

The truth, however, is very different from the perception that surrounds this hormone that literally makes men, men.

Not only does testosterone not correlate to higher levels of aggression and rage in men, as shown by a study of men with testosterone deficiency by Christina Wang, M.D., of the University of California at Los Angeles. Where, after two months of testosterone replacement treatment to bring T to normal levels, the subjects anger and agitation decreased and their sense of optimism and friendliness heightened.

The myth surrounding testosterone is abundant. Yes, high natural levels of testosterone will help you build more muscle (which is a great thing), but it will also help you reduce body fat, and your risk of cancer, disease, and depression.

Testosterone is at the core of what makes men, men. And with each generation, and with each decade, men are producing lower and lower levels of this powerful hormone. The causes aren’t singular, but with a reduction of fat consummation (which we’ll talk about later), an environment not conducive to high testosterone levels, and an increasingly inactive population, it makes sense that men would produce lower levels of testosterone.

I’ll show you how you can raise your natural levels of testosterone through simple and healthy lifestyle and diet changes. By raising your natural levels of testosterone, you’ll not only increase your body’s ability to gain lean, athletic muscle, but also your ability to live a healthier, more energetic life – both physically and mentally.

 

How to Naturally Enhance Testosterone Levels in Men

 

1. Consume More Fat

Fats have been vilified by nutritionists, doctors, and the health and fitness industry as the cause for obesity in America. This is not true. Saturated, monounsaturated, and polysaturated fats won’t make you fat. Sugars and carbohydrates – and trans fats (man-made fats) – contribute more to your waistline, and heart disease, than natural, healthy fats.

Fats also naturally raise testosterone levels in men. Testosterone is produced in the testes by converting cholesterol in to testosterone. We get cholesterol from the fats previously mentioned.

What to do: eat more eggs, red meats, fish, fruits (avocado), and nuts. Eat more fat sources that are natural, that you can either kill, pick, or harvest.

What not to do: don’t consume carbs with your fats. Carbs have their place in your diet, but not when paired with fat. When you consume high-glycemic carbohydrates with fat, the spike in insulin makes you store more fat as body fat, and carbs as body fat as well. Also, stay as far away from trans fats (man made), found in packaged and fried foods, as possible.

 

2. Get more sleep, and have less stress in your life

Cortisol is a hormone that opposes testosterone. One of the ways we can measure testosterone levels is in relation to cortisol levels. A lack of sleep can result in higher cortisol levels, and lower testosterone levels. Aim to get 6 or more hours of sleep a night, as your bare minimum; 8 hours is more ideal.

Cortisol is a stress hormone involved in our fight or flight response mechanism. The more stress we have in our lives, the higher our cortisol levels we’ll be. What’s more is that the less sleep we get, the more we stress, which again, raises our cortisol levels.

Find ways to de-stress. Take mini vacations, read, start your day off in reflection, with exercise, and in silence. Bring perspective in to your life that will help you lower your stress levels by journalling, exercising, and spending time with family (unless they compound your stress).

 

3. Avoid plastics

Our environment can be very destructive to our testosterone levels. The chemicals you find in most plastics (namely BPA), are filled with chemical estrogen  So all those bottles of water you have been buying, unless it states (BPA FREE) is cull of chemical estrogen  A quick way to solve this problem is to stop drinking water from plastic bottles, and never heat your food in plastic containers.

Make it simple; avoid plastics and allow your body to naturally produce testosterone at healthy levels.

 

4. Lift weights

Exercise, like training with weights, will increase your muscle mass and lower your body fat levels.

Lower body fat correlates to higher testosterone levels, just like inactivity has been shown to lower your testosterone levels. Stand more. Walk more. Run more. And get in the gym and start a weight training program.

 

You Need Higher Levels of Testosterone

This isn’t about aesthetics (at least not completely); weight training, eating more fat, less sugars, and surrounding yourself in a healthy environment is about being at your best. It’s about being optimal. Make the changes I’ve mentioned in this article to not only feel better about how you look, but be a better, more successful guy.

 

Bonus Tips:

Supplement with Vitamin D3 and Zinc

D3 unbinds hormone from the protein it’s attached to. This “free” form of testosterone is believed to be the only form of the hormone that matters with relation to repairing tissue (like muscle). Take a minimum of 3,000 IU daily.

Zinc blocks the hormone aromatase from producing estrogen. In other words, zinc lowers your estrogen levels, which in turn maximize your testosterone output too what it should be

 

Feature Image by: Patrik Giardino/Courtesy Men’s Health

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8 Comments

8 Comments

  1. Sharon

    May 17, 2018 at 2:46 am

    Great Tip and Excellent blog.

  2. Jerald Cravenor @ ab glider reviews

    Jun 3, 2014 at 5:34 pm

    Woow that pretty much changed my mind about testosterone. I will follow the rules more sleep, daily running, no plastic in my food and consume of healthy fat. They key to a healthy testoterone level is to bring it naturally to our bodies isn’t it?

  3. nwgray

    Jan 6, 2014 at 2:13 pm

    How much Zinc should we take?

    • jack sprat

      Jan 28, 2014 at 6:02 am

      not more than 35 mg / day as it will interfere with your copper absorption..also chicken and beef are high in zinc. you shouldnt need to supplement it unless youre vegan

  4. jp

    Oct 14, 2013 at 12:05 pm

    Also – just throwing it out there; lower or completely cut-out masturbation from your daily/weekly routine. This has shown to have numerous benefits including increased testosterone and seratonin levels.

    • Best Ab Machines

      Apr 17, 2014 at 9:20 am

      Wow jp I didn’t know that was really true! I will try to cut it out or at least lower it…

  5. Gordon A.Wright

    Aug 27, 2013 at 9:51 am

    Thanks. Appreciate the forward.

  6. Ab Machine Reviews

    Jul 4, 2013 at 11:55 pm

    Excellent tips. These will not only help to increase testosterone, but will also improve overall health and a better looking physique to boot!

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Welcome to our new normal. A time in our lives that a year ago we certainly didn’t see coming that most of us probably wouldn’t have chosen for ourselves; but here we are. As the days away from each other carry on and more and more bad news comes our way, it’s easy to lose your motivation and waste energy doing things that aren’t helpful like worrying and fighting with people on the internet instead.

Nearly half of Americans report the coronavirus crisis is harming their mental health, according to the Washington Post. While many of us had routines set up to deal with stress in the past, the stress we are facing during this time is unlike anything we’ve experienced before. It’s easy to find yourself in a downward spiral, and that’s the most challenging time to stop the momentum and turn things around. If that’s the case, keep it simple and start to reach for little things to help you feel better and climb your way out.

Here’s a reminder of a few simple things you can do right now to start getting positive momentum going your way:

1. Find someone who was in a similar place and made it to the other side

Whether you’ve been unmotivated to workout, eat healthy, make sales calls or simply do anything, you can find someone who has been there and made it to the other side. Look up some great TED talks, go on YouTube and look up people that motivate you, google them to find their websites. There are short speeches and much longer talks all over the internet, you just need to find someone who you relate to that speaks to you.

2. Do something that you love

When we’re unmotivated, it’s easy to get out of the habit of doing what we love. Sometimes just getting out of bed or away from the tv feels like a chore. Think back to a time in your life when you felt great – what were you doing? What do you absolutely love to do that if you had the time, you would do all day and not realize any time had passed at all? 

Figure out a way to do whatever that is, or a modified version of it if it is something that you aren’t able to do at the present time. Spending time doing what you love will get your mind off of anything that is wrong and allow you to find inspiration.

“If something is important enough, even if the odds are stacked against you, you should still do it.” – Elon Musk

3. Don’t overcomplicate it

Keep it simple. When we’re stuck in a rut, we’ll give ourselves every excuse to not do something. Say you’ve gained some weight; you might tell yourself you need to find the perfect trainer and wait until you have time to cook your meals from scratch each night before you do anything else. Stop trying to overcomplicate it and keep it simple by finding one thing you can do right now, however small that may be. You don’t have to wait until the timing is perfect and the stars align for you to start moving in the direction you want to go.  

4. Get up and get moving

This is probably the last thing you want to do right now, but once you are up and moving, your blood will start flowing. The hardest part is getting started. Day one, get up and do anything to get moving. This is the hardest day if you haven’t in a while because getting up is really the hardest part. Day two, do a little more. Once you start, you’ll build momentum and get back in the habit.

5. Reset your focus

It’s so easy for worry to set in and for our minds to wander to places of what we can’t control. This is not motivating or helpful and we always have a choice to redirect our attention. There is always something we can do right where we are, so bring your focus to the solution instead of the problem and figure out the next step of what you can do. 

One step at a time. Step one, take your attention away from what you can’t control and what you can’t do. Step two, ask yourself questions like “What can I do?” and see what comes to mind. Follow through with the answers you find.

6. Listen to your favorite music

Not much can lift our spirits and put us into a positive vibration more than our favorite music. Feel free to sing along. Find a song that pumps you up and make that your theme song. Put it on anytime you feel down or unmotivated.

7. Expand your knowledge

“In times of change, the learners will inherit the Earth, while the learned find themselves beautifully equipped to deal with a world that no longer exists.” Quote by Eric Hoffer. In times of change, there is great loss but also great opportunity. Continually learning opens you to new opportunities and leads you to paths you may not have otherwise found.  

“Work like there is someone working twenty four hours a day to take it away from you.” – Mark Cuban

8. Meditate

If you’re already a meditator and got away from it, take some time to come back to it. If you’ve never tried, it can be as easy as setting a timer for five minutes (or less, feel free to start with one or two minutes) and focusing on your breath. Listen to the inhalations and exhalations. Silently say to yourself “in” as you inhale and “out” as you exhale. Even taking a few minutes to do this can help you to calm down and allow your mind to refocus.

When we’re unmotivated, our momentum starts moving in the other direction. Slow down that momentum by trying one of the ideas above. Once you’ve slowed down the momentum, get it moving in the right direction and you’ll be well on your way.

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