Testosterone levels in American men have been declining steadily over the past two decades. This according to a new study published in the Journal of Clinical Endocrinology and Metabolism. Which is why you need to start “hacking” your testosterone levels back to safety. And that’s why I’m giving you these 51 ways to boost testosterone naturally. You Ready?
1 – Workout Less
Overtraining will drop your testosterone levels faster than a sack of potatoes falling thrown off the side of the Grand Canyon. Which is why it’s common for many fitness fanatics to accidentally surrender their master male hormone in the name of exercise.
Listen. If you want to build muscle and burn fat, focus on the health of your hormones, not how long you spend in the gym. Because at the end of the day, building muscle is a hormones game. The more you have, the easier and faster it will be to pack on muscle tissue and maintain a lean physique.
Our recommendation? Keep your workouts under 45 minutes and no more than 4 times per week.
2 – Quit Endurance Training (jogging)
There’s a reason endurance runners have especially skinny legs and arms compared to sprinters. This activity is sucking dry your master male hormone. Short sprints however, when performed properly, can release massive amounts of growth hormone and heighten testosterone levels.
Endurance training on the other can greatly reduce testosterone production and even lead to infertility, including ED. So unless you’re training for a marathon, forget endurance training. Follow an anabolic cardio approach if you want to maintain high testosterone levels and boost your muscle gains.
3 – Lumberjack
Dr. Ben Trumble from the Institute of Social, Behavioral and Economic Research at the University of California, Santa Barbara sampled the testosterone levels of men after playing a game of soccer and after chopping down trees.
The study, eventually published in Evolution and Human Behavior, found one hour of tree chopping results in a 48% increase in salivary testosterone levels in all men, regardless of age or state of health.
So whether you are “in-shape” or “out of shape”, young or old, this simple movement can drastically increase your testosterone levels from the very first workout. Now, most of us don’t have an axe and wood to chop in the backyard… a great alternative is using a chop-like motion with a sledgehammer on a big tire or even performing a similar motion on a cable-pulley system at your local gym.
4 – Get More Sleep
The more sleep you get, the better your testosterone levels. A recent study shows men who slept for 4 hours had 60% less testosterone than the men who slept for 8 hours. How about that for an excuse to sleep in.
It’s also shown that every hour of sleep increases a man’s testosterone levels by 15%. So if I were you, I’d make it a priority to get to bed a little earlier instead of watching late-night re-runs or talk-shows on the television.
5 – Hit More Power Poses
A recent study performed at Harvard and Columbia University discovered a very simple two-minute trick can be the difference between you having 20% more testosterone or not…
…and if you don’t follow this trick you are unknowingly decreasing your testosterone levels by 10%.
Here’s a trick that will make you appear a couple of inches taller and raise your testosterone levels up several notches… It’s called, High power posing. And it all starts with your posture.
Check out the video below. Follow these body language tips and you’ll be golden (and chock-full of your master male hormone).
6 – Win At Something Every Single Day
An interesting study published from the Department of Sociology at the University of Nebraska measured the testosterone levels and cortisol levels in six university tennis players across six matches. Researchers found testosterone levels rose just before most matches, and players with the highest prematch testosterone had the most positive improvement in mood before their matches.
After matches, mean testosterone rose for winners relative to losers, especially for winners with very positive moods after their victories and who evaluated their own performance highly. Winners with rising testosterone had higher testosterone before their next match, in contrast to losers with falling testosterone, who had lower testosterone before their next match.
So you see winning is a natural T-booster. And it can be anything. Whether it’s getting a sales bonus at work, fixing a broken faucet in the kitchen, doing one more push-up than the day before, all of this is winning. And winning = more testosterone.
7 – Consider Going Organic
The foods we eat today could be the cause of the constantly declining testosterone levels in men these days. In fact, 30 years ago, men had an average of 22% more testosterone than men have today. One of the reasonings could be the amount of chemicals added to our foods (even our healthy foods like fruits and vegetables) since then…
Think about it. 50 years ago, more men were growing their own produce, baking their own breads, and butchering their own cattle. There was less exposure to chemicals and pesticides in most food products today.
When you “go-organic” you are avoiding the chemicals shown to increase inflammation in the body and thus increase cortisol. Be sure when you purchase your fruits and vegetables that they are listed as organic. And beef, chicken and other meats and poultry should be listed as “cage-free” or “grass- fed.”
8 – Fun In The Sun
Vitamin D is a steroid hormone. Did you know that? This hormone regulates more than 1,000 bodily functions, including fertility, growth, hormone secretion, and sexual function. If your serum vitamin D levels are low, more than 1,000 bodily functions will also be impaired to some extent.
Several of these functions regulated by vitamin D are linked to the endocrine system, which could therefore reduce testosterone levels.
In fact one study at the Department of Internal Medicine at the University Graz, in Austria found men with sufficient vitamin D levels had significantly higher testosterone levels than men who had insufficient amounts of the vitamin.
So take our advice and get some more sun.
9 – Tiger Woods…
Maybe I should clarify. Don’t pull a Tiger Woods scandal… The golf swing however, can be very beneficial.
What makes golf such an ideal hobby for men is the walking. Walking increases testosterone. Period. And it’s a simple way to be physically active, which is important for healthy testosterone production and hormonal health, even if you don’t lose any weight as a result of the activity.
In one study, a 12-week lifestyle modification program showed walking and testosterone go hand in hand. And it didn’t matter if the men were overweight. Increased physical activity was the driving factor in higher serum testosterone levels, independent of the changes in body weight.
10 – Anabolic Eating
Why eat several small meals throughout the day when you can actually skip meals and release your most powerful male-hormones including testosterone and human growth hormone? That’s right. Anabolic Eating is a proven eating strategy which allows you to eat fewer meals throughout the day and still increase your sex-drive, build muscle and burn fat.
In fact, one study showed men can increase their testosterone levels by as much as 180% and their human growth hormone levels by 2000% right off the bat of starting the Anabolic Eating protocol. So if you’ve fallen into the trap of eating 6-8 small meals throughout the day, forget about it! Instead, follow an approach that boosts testosterone naturally and safely.
11 – Fighter Sports
Fighting sports aren’t for everyone. Some of us are more lovers than fighters, but the truth is combat sports elevates testosterone levels both from a workout standpoint (high intensity interval training) as well as a competitive aspect…
It’s a sport of adrenaline and testosterone. And you don’t have to take any punches either. Stand in front of a punching bag and go all-out as if fighting for your life.
12 – Omega 3 > Omega 6
The omega-6 to omega-3 ratio in the typical North American diet is heavily focused on omega-6 (10:1 or even 20:1). This is crushing our testosterone levels. Too much omega-6 compared to omega-3 leads to catastrophic levels of silent systemic inflammation which will quickly decreases your testosterone levels and increase your chances of experiencing some form of chronic disease.
Foods high in omega 6 include margarine, dressings, various nuts and seeds, fast foods, pork sausage and sweets. Keep these foods at a minimum.
Instead, load up on omega 3 rich foods which include salmon, tuna, olive oil, and cage-free eggs. You want to flip the omega 6; omega-3 10:1 ratio on its head and consume more omega 3 instead.
13 – Drink Out Of Glass Bottles & Cups
You want to avoid BPA at all costs. BPA is the plastic found in your water bottles and plastic food containers. When drinking out of a water bottle, for example, the BPA chemicals leak into your water. So as you continue to drink, you’re adding a testosterone decreasing substance into your body.
And the more you refill, the more leakage. One study even shows these same chemicals can even conflict with the onset puberty in growing boys. And that’s the age when testosterone levels begin to really skyrocket! Imagine your body’s response if you are over 30 and already on the biological testosterone decline.
Stop drinking or storing water in plastic containers. Drink out of a BPA FREE or glass water bottle when traveling or exercising and be sure to keep a high quality water filter for your tap at home.
14 – Clock Some Cold Shower Minutes
Clock at least 5-minutes of cold showers a day. As you know, when you’re cold, your family jewels shrink. When the marbles are pressed close to the rest of your body, testosterone which is produced in the testicles is then easily released into the bloodstream.
This is one of the more challenging testosterone boosting strategies simply because being cold sucks. However, it’s by far one of the most powerful ways to increase your master male-hormones. And you’ll notice you’ll also notice quite the surge in energy throughout the day as well.
15 – Take A Multi
One of the simplest ways to increase natural testosterone production, is to correct all of your underlying vitamin and mineral deficiencies. You can do this with a multi-vitamin.
Because almost every vitamin in the alphabet and most minerals will effect your testosterone levels negatively if you are deficient. And instead of monitoring your micronutrient intake of the foods you eat throughout the day, just get a quality multi- vitamin and take it with your first meal of the day.
16 – Put Down The Beer
If you consume alcohol on most days of the week and are continually getting drunk, you may want to reach out to a confidant for help. Heck, you can reach out to us, even if you are seeking some encouragement and direction.
Alcohol consumption can cause oxidative damage in the testicular leydig cells and various other bodily tissues. This leads to local reduction of testosterone inside the scrotum, and can destroy the testosterone molecules already in circulation, due to cortisol.
17 – Quit Smoking
Does smoking jack with your testosterone? Not much. Of course the inflammation caused by smoking will lower your testosterone production in one way or another.
However, the biggest reason most guys want to quit smoking cold turkey, is because it can lead to impotence (commonly known as erectile dysfunction). If you’re a cigarette smoker, nicotine may be the culprit as it acts as a vasoconstrictor, which can cause blood vessels to become narrow and will reduce blood flow down-below. Vasocontriction is sometimes to blame for a man’s reduced ability to perform.
18 – Eat Less Protein
It’s been shown that high protein diets lower your testosterone levels. We recently wrote an article to go into full detail which you can check out here. As a brief insight, one study showed in just ten days, men consuming a high protein, low fat diet had -36% less testosterone and higher cortisol levels. Again, check this article out for the real deal on high protein diets and testosterone levels.
19 – Eat Tons Of Healthy Fats
30% of your daily calorie intake should come from fat. That is the optimal balance for managing healthy testosterone levels. As an example, say you were consuming a 2000 calorie diet. The amount of calories want to consume from fats will be 600 calories, or 67g of fat. This would equal 30%.
20 – Kick The Sugar To The Curb
According to a report posted in the endocrine society, a high level of insulin, the hormone primarily secreted after eating carbohydrates, is related to low testosterone levels. Eating sugar increases glucose levels which stimulates secretion of insulin.
In this experiment, researchers examined the impact of a standard dose of glucose on testosterone levels in 74 men. The researchers gave participants an oral glucose tolerance test, a screening for diabetes which includes drinking a sugary solution (75 grams of pure glucose) and then measured blood sugar levels.
Of the 74 men, 42 had normal glucose tolerance on the test, 23 had impaired glucose tolerance and 9 had newly diagnosed type 2 diabetes. The scientists found the glucose solution decreased blood levels of testosterone by as much as 25 percent, regardless of whether the men had diabetes, pre-diabetes or normal glucose tolerance. Our recommendation, stay away from the sugary sodas and snacks to keep your blood testosterone levels from tumbling.
21 – More “Good” Cholesterol
Cholesterol is a precursor for all your male hormones including your master male hormone, testosterone. The final part of testosterone synthesis happens when luteinizing hormone (LH) triggers the testicular leydig cells to convert cholesterol into testosterone inside the scrotum. Meaning cholesterol, the actual lipid molecule, is like the infant of testosterone.
There have been several studies which found high, good cholesterol intake correlates with elevated testosterone production.
22 – Avoid These Foods
If you’re eating any of the foods below, stop. These foods have been shown to wage war on your testosterone levels and decrease your male-hormones significantly. These foods include:
- Flaxseed products (highly estrogenic)
- Black licorice (negative effects of glycyrrhizic acid which lowers T-production)
- High Polyunsaturated Fats like margarine & vegetable oils (loaded with omega-6)
- Mint & Peppermint (Both have been shown to reduce testosterone levels directly)
- Alcohol (Reduces testicle size and testosterone levels)
- Soy Products (Increases estrogen in the male body)
- Trans Fats like corn oil and sugary snacks (Lowers good cholesterol needed for testosterone production)
23 – Cut Back On The Soy
Soy contains compounds called isoflavones (genistein, daidzein and glycitein) which act as phytoestrogens (plant estrogens) in the human body. They’re molecularly similar to the dominant female hormone, estrogen, and are believed to have similar effects in the body.
As estrogen levels rise in men, they likely to drag testosterone levels down. Now, a little soy here and there is not going to damage your testosterone levels. However, if you are a big time consumer of soy products like soy protein powder, protein bars, tofu, or edamame then it would be wise to cut back a bit to keep your testosterone levels healthy.
24 – Apple Cider Vinegar
Apple cider vinegar can serve many different health purposes. One of the effects apple cider vinegar has on the body is reducing inflammation. When inflammation is lowered in the body, your cortisol levels reduce and thus your T-levels are able to boom back up to normal.
Check out the video a few steps below and you’ll see how I use apple cider vinegar.
25 – Avoid Mercury
It’s important to select tuna that’s mercury free. Why? Because mercury is a toxic liquid heavy-metal, that will wrecks havoc on your body and cause a variety of health issues and of course, increase inflammation. So while your intentions of eating canned tuna may be good, be sure to avoid the cheap stuff.
Not only is it bad for your testosterone production, it also destroys neurons and can be toxic to the whole nervous system. Mercury may also cause damage in the digestive track, jack with your immune system, and can cause mental disorders such as memory loss and dementia.
26 – Pass On Margarine
One study found trans fatty acids (like margarine) lowers HDL cholesterol (the good cholesterol), and raises triglycerides and lipoprotein levels in plasma. This is not good. Because one study tested over 4000, comparing their testosterone and HDL cholesterol. Results showed every participant with higher HDL cholesterol also had higher testosterone. In other words, get your HDL cholesterol up and your testosterone levels will follow.
27 – Supplement With Turmeric
Turmeric is one of natures top anti-inflammatories. And if you’ve been reading through this article you know inflammation is a killer for testosterone levels. Add this Eastern spice into your daily nutrition regimen to fight off testosterone destroying inflammation.
28 – Drink This Before Bed
29 – Forskolin
In one study, 30 obese male subjects who were divided into two groups, the Forskolin group and the placebo group. The Forskolin group received 250 mg’s of 10% Forskolin extract twice a day for 12 weeks. The placebo group received a fake pill.
At the end of the 12 week period, the Forskolin group had a 33% increase in testosterone when compared to placebo group. Forskolin is also a great supplement for increasing blood flow as well as working as a fat burner. Two highly regarded benefits making forskolin one of the more impressive natural supplements on the market.
30 – Creatine
Creatine is one of the world’s most popular supplements. Especially for athletes and bodybuilders for increasing strength and energy output during workouts. However, there are also some fantastic testosterone boosting benefits to creatine as well.
One study conducted in 2009 showed after a 7 day loading phase of creatine, followed by an additional 14 days of creatine maintenance supplementation the levels of bio-active dihydrotestosterone, increased by 56% after the initial 7 days of creatine loading.
Then the 14 days following on the maintenance dosage, participants had a 40% over baseline dihydrotestosterone level. The ratio of dihydrotestosterone to testosterone was therefore increased by 36% after the 7 day creatine supplementation and remained elevated by 22% after the maintenance dose.
31 – Zinc
Zinc is a mineral which plays a very important role in testosterone production. Supplementing your diet with zinc has been shown to cause a significant improvement in t-levels in as little as 6 weeks. Similarly, research has shown restricted dietary sources of zinc leads to a significant decrease in testosterone, while zinc supplementation increases it.
Zinc is shown to also protect men from exercised-induced depletion in testosterone levels. It’s estimated up to 45 percent of adults over the age of 60 have lower than encouraged zinc intake. And even when dietary supplements are still added in, an estimated 20-25 per- cent of older adults still had inadequate zinc intakes, according to a National Health and Nutrition Examination Survey. Save your testosterone levels and get enough zinc in your diet.
32 – ZMA Before Bed
An independent study of ZMA was recently conducted at Western Washington University under the leadership of sports performance researcher, Lorrie Brilla, Ph.D. A group of 12 competitive NCAA football players took ZMA nightly during an eight-week spring training program and saw an increase by over 30% in free and total testosterone levels compared to more than 10% decreases in the placebo group. This supplement also throws your body into a deeper sleep for more quality testosterone boosting during rest.
33 – Anabolic Running
Anabolic Running is the only cardio system built specifically for men to increase testosterone levels, boost sex-drive, and pack on lean muscle mass. Other forms of cardio like traditional jogging or certain forms of high intensity interval training can reduce your testosterone levels significantly.
Add in these 16-minute Anabolic Running workouts each week and watch your testosterone levels soar to new heights. That’s right, only 16 minutes of running each week and you will be able to maximize your master male hormones.
34 – Strength Train
Strength training is one of the best ways to build your testosterone levels from the floor up. In fact, a recent study shows that in just 4 weeks of resistance training men increased testosterone levels by 40% and lowered cortisol levels by 24% which is like killing two birds with one stone.
Yet be careful not to spend too much time in the gym lifting weights. Too much time spent in the gym can result in overtraining and decrease testosterone levels. Our advice, keep your workouts short and productive. Time your workouts for no longer than 45 minutes.
35 – The Cobra Pose
Want to increase your testosterone naturally and in 2-3 minutes. Here you go. “The Cobra” is a pose which increases testosterone levels in as high as 33% in minutes. At the same time this one move decreases cortisol levels – the “anti-testosterone” hormone.
What’s so great about this discovery by Russian scientists is that this move does not require heavy weight lifting, or any other form of exercise which may do more harm on the joints depending on the individual. Instead, this pose is a relaxing, simple, and all natural way to increase your testosterone levels in only minutes.
36 – Macadamia Nuts
Macadamia nuts are monounsaturated fats. These fats are key for boosting testosterone levels sky-high. Counter to what most men believe, low fat diets are not good for your testosterone levels. That’s why so many men struggle when they are on a “low fat” diet, because it destroys their master male hormone making them weaker and less energetic.
What we love about macadamia nuts is they are healthy, T-boosting fats that can be stored in your office desk or come in handy as a snack on the way home from work. Keep them in your glove compartment and pop these testosterone treats in your mouth anytime you need an extra surge of manliness.
37 – Organic Beef Jerky
It is rare to find a snack as testosterone packed as beef jerky. And one which is easily accessible anytime, anywhere. Beef jerky is loaded with testosterone boosting amino-acids which help bolster your hormones for building muscle, burning fat, and maintaining high energy levels throughout the day.
Similar to the macadamia nut you can keep this power packed meat with you anytime for a quick and easy testosterone recharge.
38 – Testosterone Boosting Coffee
Add this one simple trick with your coffee each morning your testosterone levels will be flying off the charts.
Instead of a plain ole’ cup of Joe, add in a tablespoon of organic, extra-virgin coconut oil and a tablespoon of grass-fed butter to add a little bit of buttery flavor, a creamy texture, and infuse this morning beverage with testosterone boosting fats.
39 – Brazil Nuts
You have probably seen these nuts before and ate them without knowing what they really were and how they can supercharge your testosterone levels. Brazil nuts, although not as anabolic as macadamia nuts do have a very high concentration of selenium (2739% of the RDA) which is directly linked to testosterone production.
It is especially important to consume Brazil Nuts to consume enough selenium if you are not currently taking a multivitamin. All you need is just a handful of Brazilian nuts a day. Better yet, throw them together with macadamia nuts in a homemade trail mix for a testosterone packed treat.
40 – Olive Oil
A recent study confirmed that men who changed their main fat source (remember, fat is great for men), to extra virgin olive oil increased testosterone levels by 17%. Not bad. Especially considering this oil is incredibly easy to find, can be added with any meal, and is one of the most flavor packed oils you can consume.
Extra virgin olive oil has fantastic fat ratio for testosterone production. 73% monounsaturated fats, 14% saturated fats, 13% polyunsaturated fats. There’s no doubt about it, it’s a winner.
41 – Parsley
This little green herb can be added to almost any entree to enhance the flavors of your meal. Parsley contains a compound called apigening – this compound increases StAR (steroidogenic acute regulatory protein) inside the testicular leydig cells. More parsley = more StAR = better conversion from cholesterol to free testosterone = more free testosterone. Seems like a complicated process but don’t worry, the parsley will take care of it all for you.
Add this all-natural herb to the top of a steak or throw it into your salad for that extra testosterone boost.
42 – Ginger
Ginger is one of those common household spices you can use to flavor up your meals and add a little “kick” to your coffee if you so please. You’ve most likely seen ginger on the side of your sushi plate as well and just the smell of it gave you a punch to your nostrils.
This spice is very potent in flavor and for testosterone production. In fact, ginger has been shown to increase testosterone production by 17% when used in the form of a supplemented ginger root powder or pill, daily.
43 – Raw Cocoa
This stuff is far from the Nestle chocolate powder you make chocolate milk with. Real cacao is actually very strong and bitter tasting. Just a small price to pay for the testosterone boosting benefits of this potent spice.
Raw cacao is a dense, testosterone enhancing food. It’s also loaded with good gut bacteria to help keep your digestive system in tact and free from the bad bacteria which causes abdominal distress and could effect your love-life. Raw cacao also has the perfect fat ratios for enhancing your testosterone production. [61%] saturated [37%] monounsaturated [2%] polyunstaturated.
44 – Whole Eggs
Every man wants to start his day RIGHT. Instead of grabbing for the toast and jam in the morning, fry a couple of fresh eggs in testosterone boosting olive oil for one of the best breakfasts you can consume to start your day and your T- levels on the right track.
45 – Aragan Oil
Not many men have heard about this oil. Especially because a lot of women use this oil as a moisturizer for their face and hair. However, extra virgin Argan oil can be used as a significant source to your male-hormone boosting needs. In fact, it’s been shown to work just as powerfully as it’s brother oil, olive oil.
A recent study reported using aragan oil as your main source of dietary fat for two weeks increased testosterone levels by 20%. That’s 3% more than your extra virgin olive oil. Our advice is to dump this tropical oil all over your salads for maximum benefits. What guy wouldn’t want a 20% increase in testosterone levels in 2 weeks, right? Get this into your nutrition regimen asap.
46 – Avocados
Avocados are one of the healthiest, most nutrient dense fruits you can consume on a daily basis. And consume on a daily basis you shall if your goal is to increase testosterone levels. Avocados have incredible healthy fat ratios [71%] Monounsaturated fats [16%] saturated fats and [13%] is polyunsaturated fats. Again, your testosterone production rides on how much healthy fat your consume throughout the day. Avocados are quick and easy to eat and go great with almost anything.
Our recommendation? Eat half an avocado with your testosterone boosting egg breakfast and throw the rest of the avocado in the salad you plan on eating with lunch. An avocado a day will keep the low-T doctor away. So don’t skip out on this powerful hormone boosting fruit.
47 – White Button Mushrooms
White button mushrooms help protect your testosterone levels in different ways than the foods listed previously. The small, yet powerful edible fungi have secret anti-estrogenic effects, naturally blocking the aromataze enzyme which converts your coveted testosterone into estrogen.
Toss these white button mushrooms into your morning 3-egg omelet, or fry them up and layer them on top of a thick piece of sirloin for dinner.
48 – Spinach
If you ever needed a reason to like spinach, here’s one. Spinach is packed with magnesium, a powerful mineral proven to boost testosterone levels and also increases your natural sex steroid levels (ecdysteroid is found in spinach). This dark leafy green also increases nitric oxide giving you insane muscle pumps throughout the day and can also improve blood flow throughout your entire body.
Our recommendation is to eat spinach raw in a salad or to juice the spinach with a morning shake or smoothie. Do not cook the spinach as this will strip the green leafy vegetable of it’s vital nutrients needed to tune- up your testosterone production.
49 – Asparagus
This vegetable is another one of those dark green, nutrient packed foods that will greatly help you increase your testosterone levels. Asparagus has been shown to naturally increases folic acid and potassium, and boost your male libido.
This green veggie is also packed with vitamin E which has been shown to increase testosterone levels. And remember that sex steroid in spinach called, ecdysteroids? Asparagus has it too.
50 – Oysters
Not going to lie to you here. This seafood is not my favorite. However it is one of the most powerful foods you can consume to ramp up your testosterone levels. Oysters are one of the richest sources of the vitamin zinc, which is shown to be a strong testosterone boosting mineral.
Most men are low on the nutrient Zinc which is surprising because as a guy it’s one of those key nutrients you do not want to miss out on. If you are not taking a multi-vitamin and you are low on zinc levels then oysters will be a great way to throw your testosterone levels back into high gear.
51 – Coconut Oil
Coconut oil is a powerful testosterone boosting food. A study in the Journal of Endocrinology proved coconut oil raises muscle- strengthening growth hormones and other master hormones for four hours, making it an ideal pre-workout boost 2 hours before a workout.
Coconut oil is also rich in testosterone boosting fats and should become one of the oil “staples” in your everyday diet. The others again include olive oil or aragan oil.
There you have it, 51 ways to boost testosterone naturally. If you know any other men who could benefit from this article, be sure to share it on social media or emailing it to a friend.