There’s so much noise out there about boosting testosterone, we decided to develop a premier resource based in fact and truth that can help you on your testosterone enhancing journey. Being among the leading edge scientific sports nutrition companies has shown us first hand the outright lies and truths floating around out there.


Why Should We Focus On Testosterone?

Testosterone plays such a key role in the body and altering levels can have huge impacts on your body and mind. The main goal most people want from increased testosterone is helping increase muscle mass and burning fat, which testosterone levels are directly tied to these effects. There are a lot of skeptics out there that look at it in a vacuum and determine increasing test levels doesn’t help, but even the smaller indirect effects can have an impact on your goals… isn’t it easier to hit the gym more and harder when you’re focused? Is it easier to push your body further when you have more energy?


I’m going to break this up into a two different categories… The first category is lifestyle changes followed by testosterone boosting with supplementation.

 12 Quick Tips to Naturally Increase Testosterone 

Lifestyle changes to boost testosterone

  • Lift some heavy stuff(1) – Strength training has been shown to increase testosterone production in younger and older men. This has been a well known way for a long time now and it should come as no surprise… the dudes that look big, strong, and more “manly” are usually have higher test levels.

    To take this one a bit further, it is recommended to focus on large, compound lifts. Again, go ask any big dude how he got big and he isn’t going to tell you it’s from doing isolation moves on a machine, it’s going to come from heavy squats, deadlifts, bench press, rows, and overhead presses. Free weight squats have been shown(2) to increase better hormonal response than it’s machine counterpart. 

    While we’re at it, forget the high rep workouts. Throw some heavy freaking weight on there and bust out 3 to 5 sets of 4-6 reps. If you can go higher rep, you’re not pushing enough weight.

  • Get some dang shut eye – I hear you… this one can be tough. Between work, hitting the gym, spending time with family, and the plethora of other obligations we have daily, getting more sleep sounds like a nice dream, but is too hard to manage. But testosterone levels peak in the morning, dropping throughout the day, and rebuild over night while we sleep. More sleep has been shown to increase natural testosterone production(3). Sleep quality is also important; if you’re up a ton, tossing and turning all night, so do your best to improve sleep quality; make sure it’s dark, read before bed (don’t be staring at the TV or Instagram), exercise during the day, and add a good sleep product(4) to your supplement regimen.

  • Get outside more(5) – There are a plethora of studies linking Sunlight/Vitamin D production to testosterone levels. This is another one that’s easier said than done, so you’ll need to find ways to make it happen. But it doesn’t mean you have to go sit by a pool with your shirt off… you could just start doing some random tasks outside; do your HIIT training outside when possible, walk to places when it makes sense, spend a little more time mowing your lawn, buy a convertible. Ok, that last one might be a stretch, but you can use it in a presentation to the significant other of why you really need to get a Corvette.

  • Eat your veggies – Research has shown(6) certain vegetables containing IC3, such as broccoli and cabbage, can help reduce production of “bad” estrogen. This one’s pretty easy to handle… just eat the veggies like we’ve been told since we were little kids.

  • Consume more fat(7) – This one sounds counterintuitive because we have lived in a society where “low fat” is preached everywhere. But studies have not only shown that low fat isn’t the key to an optimal diet, but it can also affect testosterone levels, and a higher fat diet was linked to increased testosterone. I’m not saying to go overboard and eat high fat diet, but make sure to include healthy fats into your diet. This means eating meat, avocados, dairy, buts, etc. Basically avoid trans fat at all cost. Fats are not the enemy, but trans fats are.

    While we’re talking about fats, I want to point out that losing excess body fat can help increase testosterone levels, too. So, again, I’m not saying go overboard on fats, just don’t fall for the nonsense that they’re the enemy and need to be avoided.

  • Relax(8) – No matter what you think of Aaron Rodgers, he has a good point. R-E-L-A-X! Stressing out raises cortisol levels, and cortisol can wreak havoc on your body… it can increase fat storage (especially in the belly), breakdown muscle, hurt your immune system, and lower test levels.


In today’s world of fast paced, high energy, constantly comparing ourselves to everyone on social media, eating junk food, we’ve skyrocketed our stress and cortisol levels.

A cool little side note to this one, there is a really cool study that shows body language can affect your testosterone and cortisol levels. It has to do with body language changing your mindset, thus triggering a response. Here’s a great video from one of study leaders speaking about it at a TED Talks event:

Super interesting stuff!
 
Testosterone Boosting with supplementation

  • Vitamin D(9) – We mentioned this one above when we were referring to going outside. Depending on where you live and your schedule, sometimes it can just be so much easier to supplement with Vitamin D. This is most beneficial for those that are deficient in Vitamin D, which happens to be the #1 nutrient deficiency currently.

  • Zinc – This is something as athletes, we can end up with a deficiency of. Being in a deficiency has shown to hinder testosterone production and studies have also shown fixing that deficiency can help get things balanced back out again.

  • D Aspartic Acid – This is an Amino acid that is naturally occurring within the body. DAA has been linked to the release of lutenizing hormone, follicle-stimulating hormone, and even growth hormone. What we are interested in is the testosterone boosting abilities shown in several studies(10). Recommended dosage is 3.2g per day.

  • Fadogia Agrestis(11) – This one is a bit different because it’s been widely used throughout history in Africa as a libido enhancer and has a study showing some pretty incredible testosterone results. It’s not commonly found but we’re big fans of it! Recommended dosage is 1g per day.

  • Ashwaganda – Here’s another one(12) not many people are talking about, but has some awesome studies behind it for testosterone production. Ashwaganda has been used historically in Ayurveda medicine to help with strength and virility. Again, it turns out when put to the test, the fables end up being true. Recommended dosage is 500mg per day.

  • Boron(13) – Boron is a dietary mineral that has some great links to reducing estrogen while increasing testosterone product. Recommended dosage is 10 mg per day.

    There hasn’t been a testosterone boosting product that included all of the above ingredients until now. We released Sheer Alpha+ Platinum to be the strongest testosterone booster ever developed. It comes with the ingredients listed above, plus a couple other ingredients that help resolve common deficiencies and boost libido and cognitive function.

    You’ll notice some popular items were left off this list… well, there’s a lot of bro science out there about what does and doesn’t work. The largest bro science myth is Tribulus. This has been shoved down people’s throats by the supplement industry as being the testosterone booster for a couple decades now, yet science proves it doesn’t boost testosterone. It is a great libido enhancer, among some other cool cognitive functions, but it will not boost testosterone.

    You’ll notice some popular items were left off this list… well, there’s a lot of bro science out there about what does and doesn’t work. The largest bro science myth is Tribulus. This has been shoved down people’s throats by the supplement industry as being the testosterone booster for a couple decades now, yet science proves it doesn’t boost testosterone. It is a great libido enhancer, among some other cool cognitive functions, but it will not boost testosterone.

     


    Resources:

    1.http://www.ncbi.nlm.nih.gov/pubmed/2796409
    2.http://journals.lww.com/nsca-jscr/Citation/2014/04000/The_Acute_Hormonal_Response_to_Free_Weight_and.22.aspx 3.http://www.ncbi.nlm.nih.gov/pubmed/17520786%20and%20http://www.ncbi.nlm.nih.gov/pubmed/19684340 4.http://www.ncbi.nlm.nih.gov/pubmed/20050857
    5.http://www.ncbi.nlm.nih.gov/pubmed/1656396
    6.http://jap.physiology.org/content/82/1/49
    7.http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470424/
    8.http://www.ncbi.nlm.nih.gov/pubmed/20050857
    9.http://www.ncbi.nlm.nih.gov/pubmed/16648789
    10.http://www.scirp.org/journal/PaperInformation.aspx?paperID=24016#.U8V5f_l_tc4
    11.http://www.ncbi.nlm.nih.gov/pubmed/16281088
    12. http://www.ncbi.nlm.nih.gov/pubmed/26609282 13.http://www.ncbi.nlm.nih.gov/pubmed/21129941

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