Chances are you are already aware of the beneﬁts of optimum testosterone levels. Rather than spend too much time on why it’s important, let’s investigate ways that you can supercharge your t-production to the highest possible levels naturally. Who wouldn’t want more muscle mass, less body fat, higher libido, more energy, and drive?
Get ripped but keep the lean mass You need to keep your body fat levels down, but you don’t want to be skinny as that will impact your testosterone levels negatively. High body fat levels lead to increased estrogen production and we all know that estrogen is the enemy. It causes further fat gain and forces your body into catabolism, basically the opposite of what you are going for.
You want to make sure you always have a decent amount of LEAN muscle mass as this will also help boost t-levels.
Go easy on the beers
Numerous other studies show that heavy alcohol consumption reduces t-levels. The biggest culprit here is beer. Beer is highly estrogenic and ﬁlled with malts and sugar. These will most deﬁntely affect your testosterone goals negatively. It has been scientiﬁcally proven that alcoholics tend to have very low testosterone levels and high estrogen levels compared to others.
The key here is moderate consumption and stick to Vodka and Whiskey.
Consume healthy fats
When it comes to testosterone production healthy dietary fat is without a doubt the most important to get your t-levels jacked. There are tons of studies that show that consuming healthy sources of dietary fat leads to higher testosterone production.
The key here is the type of fat-saturated fats and monounsaturated fats are positively correlated with t-levels. Prepare food with lots of coconut oils and olive oils. Eat grass-fed butter and eat a handful of nuts in as well. Especially brazil nuts.
Meanwhile, polyunsaturated fats and trans-fats typically in artiﬁcial foods have been shown to suppress testosterone.
Get lots of sleep
One of the best ways to destroy your t-levels is to not get enough sleep. Aim for at least 6-8 hours of deep uninterrupted sleep. Studies show that having only 5 hours per night of sleep rather than the usual 8 can result in a 15% drop in t-levels.
Then comes training
And this is where things get interesting. Going to the gym and casually pushing weights around will do absolutely nothing for your body’s testosterone levels. If you’re looking to push your t-levels through the roof, then the best way to do it is to go all-out hardcore. Research indicates there are three factors that maximize intra and post-workout rises in testosterone. These include training large muscle groups, lifting heavy, and short rest periods. Do compound exercises like deadlifts and squats and go heavy. You need to stress your body past the threshold to get the biggest testosterone surge. This is also proven to trigger your body’s growth hormone release. There’s a time for training with lower intensity and higher rep range, but when it comes to boosting testosterone, go hard or go home.