12 Tips To Increase Testosterone Levels Naturally

#1: Increase healthy fat intake

Following a low-fat diet is a very effective method to destroy testosterone production. Healthy
sources of dietary fat provide the building blocks to support optimal testosterone production. At
least 20% of overall dietary intake should be derived from healthy fats such as olive oil, coconut
oil, coconut butter, nuts, seeds etc. Whole food fat sources are the best options as you get
vitamins, minerals, and often protein as well. Some examples include hemp seeds, pumpkin
seeds, and pistachios.

One study actually showed how effective both olive oil and coconut oil are for converting
cholesterol into testosterone. Some Doctor’s even theorize that high cholesterol levels are a
desperate attempt for the body to produce more testosterone. Thus, perhaps if you take in more
healthy fats, you will convert more cholesterol into testosterone and improve cholesterol levels
as well.

#2: Get deep sleep every night

It is hardly a mystery that deep sleep every night is critical for optimal health so it should not be
surprising that it is essential for adequate testosterone production as well. Yet, few value the
importance of sleep and rather waste time watching four hours of TV every night. Even worse,
many waste precious time on Facebook, twitter, and message boards arguing with people that
they will never meet in person.

Have you ever noticed how much different people are in real life than their online avatars? The
internet is a breeding ground for estrogen dominant cowards that would never have the stones
to say half the things they say online but I digress.

It is time to avail yourself of virtual living and allocate more time to deep sleep so you can
improve real world living.

Try reading for an hour before bedtime to unwind and get into a relaxed state. Meditation is also
invaluable for working out anxieties from the day to mitigate tossing and turning all night.
Magnesium before bedtime is also a natural muscle relaxant that not only supports deep sleep
but increases testosterone levels as well. Try 200-300mg before bedtime or even better use
magnesium oil for superior absorption. For more info check out Aggressive Strength Recovery
Oil click here

#3: Optimal intake of vitamins and minerals

There are many vitamins and minerals that are important for optimal testosterone production. At
the forefront are vitamin A, vitamin D, B-vitamins, zinc, magnesium, and selenium. A good diet
and multivitamin (Vitacost, Source Naturals and Life extension make great ones) will cover
many of the bases. However, you will likely need to add additional supplementation for Vitamin
D, B vitamins, zinc, and magnesium.

Optimal intake:
Vitamin D3: 2500-5000iu

Vitamin A: 5000iu

Zinc: 30-50mg (zinc citrate, zinc aspartate)

B Vitamins 1-2 B-100 tabs

Magnesium 300-400mg (magnesium citrate, magnesium aspartate magnesium oil)

Selenium: 200mcg

#4 Avoid high sugar consumption

High sugar consumption is the root cause of many ailments including low testosterone levels.
When you over consume sugar which is very easy to do, you spike insulin levels which drives all
the glucose out of your bloodstream. The extreme low blood sugar state will provoke you to eat
even more sugar and the insidious cycle never ends.

The excess sugar intake will increase stored body fat faster than anything else. The more body
fat you have, the higher the level of aromatase enzymes, and the greater the conversion of
testosterone into estrogen.

High sugar intake also increases levels of stress hormones which further inhibit optimal
testosterone production.

Make no mistake about it, sugar is highly addictive and is a very difficult habit to break.
Nevertheless, it is worth the trouble as it is one on the most important things you can do for
overall health and natural testosterone production.

My friend Dr. Peter Rouse has his clients take a tablespoon of coconut oil in between meals to
reduce sugar cravings. Supplementation with 5-http can also be useful for mitigating sugar
cravings at 100-200mg daily.

#5 Lift heavy weights with a focus on compound exercises

Engaging in a weight training program focused on compound exercises such as deadlifts,

squats, weighted dips, overhead presses, kettlebell swings, bent over rows, weighted pull-ups
etc will go a long way to increase both testosterone and growth hormone. The key is not to
overdo it which will derail all of the benefits by increasing stress hormones and inflammation.

Don’t waste time on isolation exercises such as: curls, lateral raises, and leg extensions. Focus
on compound exercises (especially squats and deadlifts) and get the workouts done in forty-five
minutes and get on with your life. Check out: The Aggressive Strength Solution For Size And
Strength! Click here for more info

#6 Stop being a chump!

Far too many men live life like total chumps instead of living life aggressively! (Check out Live
Life Aggressively click here ) Take charge of your life and stop being a pinball at the mercy of
others and circumstances. If you have a job you hate, develop a plan to pursue a passion. If
you’re in a draining relationship, then get the hell out of it! Life is too short to be miserable. Stop
looking at obstacles as barriers and instead see them as opportunities to live life fully and reach
a higher potential.

Why would you expect to have optimal testosterone production when you’re not remotely
excited about your life? Take it from me, when you have great people in your life and love what
you do for a living it goes a long way to help optimize testosterone levels.

Of course, it is hard to make all the required tough decisions and follow up with the intense
action when you have the testosterone levels of a tadpole. Many will find that when you improve
your fitness and health with training and nutrition the benefits will permeate into others of your
life so start there.

#7 Avoid alcohol and especially beer

If you have low testosterone levels, you’re not doing yourself any favors by drinking too much
alcohol. Alcohol increases the conversion of testosterone into estrogen and perhaps this is why
many guys get overly emotional after several drinks. Even worse is beer is loaded with highly
estrogenic hops. Maybe this is why so many beer drinkers have bitch tits and look six months
pregnant.

I wouldn’t worry about a few drinks per week, but if you’re having a few drinks per night, don’t be
surprised that you have low testosterone levels and stubborn body fat.

#8 Take supplements to support testosterone production

Most supplements touted as testosterone boosters are worthless such as tribulus and horny
goat weed. Tribulus has never been shown in any study in men to increase testosterone. Yet a
few studies show that it doesn’t increase testosterone at all.

Some supplements have been shown to be somewhat efficacious such as Tongkat Ali,
Fenugreek, and D-Aspartic Acid. However, none of these are my top pics.

The best supplements for increasing testosterone are bulbine natalensis, mucuna pruriens,
stinging nettle root, and ashwagandha. Bulbine helps signal the testes to produce more
testosterone and also converts cholesterol into testosterone. Mucuna supports levels of
luteinizing hormone which is a signaling hormone that the brain uses to communicate with the
testes to initiate more testosterone production. Mucuna also increases the neurotransmitter
dopamine which in turn supports mood, energy, and growth hormone production. Stinging nettle
root helps unbind testosterone from sex hormone binding globulin to make it more bioavailable.
It also supports liver, prostate, and kidney health. Finally, ashwagandha mitigates cortisol and
improves DHEA (the ultimate stress management hormone) which in turn increases
testosterone.

All of these herbs are in my Aggressive Strength Testosterone Booster. Yes, I have a vested
interest in this recommendation and thus I am no doubt biased. However, that does not mean
my testosterone booster is not effective. Obviously, it is in my best interest to sell a supplement
that actually works and Aggressive Strength definitely works for most users as I only have a 2%
non-responder rate. Just look at the endless testimonials for more support and decide for
yourself. Check out Aggressive Strength Testosterone Booster Feedback at ASTB information

#9 Improve digestion

Poor digestion is one of the main reasons for a poor hormonal profile including low testosterone
levels. If you have poor digestion you fail to extract optimal nutrition to energize an optimal
hormonal profile. Eating quickly often leads to poor digestion so slow down and take your time
instead of using the vacuum cleaner technique at meals. Probiotics and ginger also help with
gut issues and in turn improve digestion. Systemic enzymes also improve digestion by lowering
inflammation. Systemic Enzyme Information at Restorezyme information

#10 Increase sensitivity of Leptin and Insulin

One effective method to improve leptin and insulin sensitivity (both are master control hormones
that affect other hormones such as testosterone and GH) is to take longer stretches in between
meals such as 5-6 hours. This will also improve digestion and fat loss as well. Have a balance
of protein, fat, and carbohydrates and you will be satiated for many hours. Meal examples at
Mahler Power Meals Power meals

#11 Avoid increasing estrogen levels

According to anti-aging expert Dr. Thierry Hertoghe, a high consumption of alcohol, coffee, and
tea causes prostate hypertrophy by excessively increasing estrogen levels. In my opinion no
more than four cups of coffee per day should not be an issue and the same goes for tea. As for
alcohol, if you have low testosterone and high estrogen levels, you should cut out consumption
100% until the issues are resolved. Alcohol converts testosterone to estrogen and has a
negative impact on insulin sensitivity. Moreover, alcohol has a tendency to make men very
emotional and have illusions of grandeur as well. For insurance against estrogen dominance
use EC Estrogen Control Information

#12 Avoid training mistakes that lower testosterone levels

While heavy lifting can increase testosterone and growth hormone the increase is short lived
and does not last long enough to have immense benefits. You need optimal testosterone and
growth hormone levels to get the most out of your workouts rather than having the illusion that
you can optimize both anabolic hormones by engaging in physical training. Keep workouts
under an hour to avoid a depletion in testosterone and growth hormone and an increase in
cortisol. Prioritize restoration by getting recovery massages often, insuring sleep is high quality,
and engaging in stress management activities such as walking, tai chi, chi-kung, yoga, and daily
joint mobility Joint Mobility Workout