How To Boost My Testosterone Safely And Naturally
If you’re a guy, boosting your testosterone levels is a big deal…
And you couldn’t be searching “how to boost my testosterone” at a better time…
See, according to recent studies, testosterone levels in males are declining at a rate of about 1.2% every year…
And I’m not talking about the common drop in testosterone levels that happens when you hit 30 years old (which decreases by at least 1% every year thereafter)…
I’m talking about a universal phenomenon in which, independent from age, the male sex hormone is on a slippery slope into a fuzzy future.
The fact of the matter is that you probably have less testosterone than your dad did. And he probably had less testosterone than his dad did. And your dad’s, dad’s, dad…
Well, you get my point.
There’s no better time to seek out “how to boost my testosterone.”
And that’s what I want to help you with in this article.
Here are 11 ways to boost your testosterone safely and naturally.
Fasting is an easy but challenging way to safely and naturally boost your testosterone levels…
Fasting is simply refraining from eating for a certain period of time, particularly between 16-24 hours if you want to take your testosterone levels to the next level.
According to research from the Department of Internal Medicine, a 24-hour fast is a simple trick that can boost your growth hormone by a massive 2,000%!
Studies have also shown that a simple 16-hour fast is enough to boost your testosterone levels by 180%.
So stay out of the fridge for a while and check out my Anabolic Fasting Survival Guide here.
When you’ve completed your testosterone-boosting fasts, it’s important that you eat testosterone-boosting foods…
For optimal testosterone levels, you want your diet to consist of plenty of healthy fats, gluten-free carbohydrates and a moderate amount of protein.
This ratio is a proven proponent of healthy testosterone levels in men.
Like I mentioned above, for the best testosterone-boosting benefits, keep your feasting within an 8-hour window every day while fasting the other 16 hours of the day…
For more tips on how to take advantage of this eating protocol, check out my Full Day Of Anabolic Eating article here to see what a typical day of eating like a man looks like.
Also, download a copy of my Anabolic Eating program to get all of the food and fasting resources you need to boost your testosterone levels.
Grab your copy here!
If you’re a guy who likes to run long distances, I have two words for you: Stop it.
Running long distance causes your stress hormone, cortisol to increase…
And when cortisol increases, testosterone decreases.
It’s as simple as that.
Instead, if you want to take the question of “how to boost my testosterone” most seriously, I recommend that you start running sprints instead.
According to a study conducted by the University of North Carolina, participants who reached the lactic threshold (through all-out sprints) experienced a 530% increase in growth hormone.
I’ve developed a program that’ll help you to boost testosterone levels simply by running sprints for a total of 16-minutes a week, called Anabolic Running. Grab a copy of the program for yourself here.
Anabolic running will help you to see massive improvements in your physique and testosterone levels…
And so will weight training.
Lifting weights are one of the most powerful ways that you can boost your testosterone levels… That is if you keep a few important things in mind.
When you hit the gym, you want to focus on compound exercise, which are exercises that recruit multiple muscle groups such as squat, deadlift, bench press, pull-ups, bent-over rows, power clean, and dips.
You also want to make sure that you lift heavy…
When you lift heavy weights in order to increase strength, your body recruits more fast-twitch muscle fibers and thereby increases natural growth hormone.
The combination of compound exercises and pushing yourself to lift heavy weight will make for a powerful 1-2 punch in your testosterone-boosting journey.
Also, when it comes to weight training, be sure to steer clear of these crucial mistakes.
So you want to know, “how to boost my testosterone safely and naturally,” huh?
Well, let me ask you a question…
Are you willing to sleep more?
One of the major benefits of boosting your testosterone levels is that, while other programs ask you to deprive yourself of sleep, this one actually requires you to get a healthy amount of shut-eye.
See, your body produces most of your testosterone during REM sleep, meaning that the more you rest, the higher your T-count is going to be…
Also, sleep naturally reduces your stress hormone, cortisol, because your body recovers and refreshes while you’re in la-la land, so the more sleep you get, the less stress you’ll face and the more energized you’ll be.
In a world that’s running on 5 hours of sleep a night, it’s no wonder that testosterone levels are slowly on a decline…
Flip the script on sleep depravity and get at least 8-hours of sleep a night for optimal testosterone levels.
And check out this list of 5 sleep disruptors that could be costing you testosterone while you sleep.
Men are wired for competition.
In fact, several studies have shown that testosterone levels in men increase right before competition…
And they get an extra boost when you win.
Think back for a moment to the times of our ancient ancestors…
In order to provide and protect our families – whether through a battle with another tribe, conquering new territory or while out hunting after wild beasts that’ll make for dinner for the next week – we needed some sort of biological advantage to get the job done…
What was the advantage?
A surge of testosterone.
You can expect the same type of testosterone-boost before you compete…
But keep in mind that not all competition looks the same.
Competition could mean playing a game of chess against one of your buddies, getting in the ring with someone at your local boxing gym, or even completing against those trees in the yard that needs to be sawed down.
The bottom line is this: Set goals. Compete. Boost testosterone. Win. Boost testosterone.
When you asked the question of, “how to boost my testosterone safely and naturally,” I bet you didn’t think that there would be such simple ways to go about getting the job done…
One of the simplest ways, being the power pose…
One study, published by Harvard University and Columbia University shows participants who demonstrated high power-poses had heightened testosterone levels compared to the low-power posers…
The study concluded that subjects who held a power pose for 2 minutes had a 20% increase in testosterone levels, compared to those who didn’t.
Their cortisol levels also decrease by 25%, which naturally spurred onto an elevated T-count.
A power pose could be something as simple as standing straight with your chest out and your hands on your hips for 2 minutes straight.
You can also perform a power pose by leaning back in a chair, with one leg resting on the other, and your hands behind your head.
Simple and effective.
So get posing, my friend!
Even though we like to look at our ancient ancestors as our greatest testosterone predecessors, we still need to keep one thing in mind when asking “how to boost my testosterone.”
The age of the stone-faced man is a thing of the past…
Even though, despite the “why so serious,” movie depictions of ancient cultures, I’m sure there was plenty of laughter involved.
If you want high testosterone levels, you need to take every opportunity to smile and laugh.
Like I mentioned above, stress lowers testosterone levels.
But by laughing, you’ll naturally turn those cortisol levels on their head, and increase your testosterone levels as a result.
Research has shown that any laugh will do: Whether you’re watching a comedy with your wife that causes you to break out into a full-on belly laugh, or you force out a pity laugh so one of your co-workers feels good about himself, whether you burst into a chuckling fit, or you squeeze out an unnatural “heh-heh”, laughing will reduce stress and pick up your testosterone levels as well.
Get Out In The Sun
If you keep yourself cooped up in the house all day like Count Dracula, you can expect your testosterone levels to plummet.
Recent studies have shown a seasonal pattern between sunlight exposure and testosterone levels, with testosterone levels peaking during the warmer months of the year, and falling when the temperature drops.
Vitamin D is an essential vitamin for boosting testosterone levels…
And the best source of vitamin D is through sunlight.
So I’m not saying that you need to spend every waking moment in the sun, but when asking the question of “how to boost my testosterone safely and naturally,” you could probably stand to spend at least a little more time in the yard.
Take A Multivitamin
Taking a simple multivitamin is a great way to cover all of your nutritional bases…
Even though you should be getting all of your essential vitamins and nutrients through your diet, there are some days when that simply won’t happen…
So get a multivitamin that’ll make up for what you miss.
For instance, most men are missing their daily requirements of zinc, magnesium, and selenium with their diets, all three of which have incredible implications for your testosterone health…
Simply adding a multivitamin to the mix will have a major impact on your testosterone levels by ensuring that you aren’t deficient on what your body needs in order to run efficiently as a man.
This one’s another simple, safe and natural way to boost your testosterone levels.
Pick up a good multivitamin pronto.
Multiple studies have shown the effect of sex on testosterone…
And all of them indicate that sex is a safe, natural and fun way to take your testosterone levels up a notch or two.
But I do want to add a caveat here.
When we’re talking about “having sex” it means sex with another person…
Now, in the past, that would go without saying, but in today’s self-sex cultural norms, I have to get specific…
Masturbation does not increase testosterone levels.
In fact, it can do long-term damage to your testosterone if you aren’t careful.
I’ve written a whole article on the topic which you can check out for yourself here.
But seriously guys, don’t skimp out on the fun…
Have sex with your spouse and you’ll boost your testosterone levels.
Your Next Step
So you wanted to know “how to boost my testosterone safely and naturally.”
Well, we’ve covered 11 simple ways that you can increase your testosterone…
And the best part about these 11 safe and natural ways to boost your T is that you can start implementing them right away.
Don’t find yourself sliding down the slippery slope of decreasing testosterone levels that are so prevalent in our world today.
Turn the tide on low testosterone by consistently working towards making the most out of what makes you a man.
Until next time, keep up the hard work!
– Joe LoGalbo