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#1: Increase healthy fat intake

Following a low-fat diet can be a very effective method to destroy testosterone production. Healthy sources of dietary fat provide the building blocks to support optimal testosterone production. At least 30% of overall dietary intake should be derived from healthy fats such as: olive oil, coconut oil, coconut butter, nuts, seeds etc. Some do even better with higher intakes of fat such as myself so don’t be afraid to experiment with your macros and allay the long standing myth that intake of dietary fat is unhealthy.

#2: Get deep sleep & relax 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 sometimes will waste time watching hours of TV every night. Even worse, how many of you spend time on facebook, twitter and message boards discussing training do’s and don’t’s with people that they will never meet in person.

Avail yourself of virtual living and try to allocate more time to deep sleep so you can improve the areas that you wish to see progress.

Try to unwind and get into a relaxed state for an hour before bed. Meditation can be 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. I tend to find that Genetic Supplements ZMA works best for me.

#3: Ensure adequate 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 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 has been described as:

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 has potentially been linked with many ailments including low testosterone levels. When you over consume sugar which can be very easy to do, you can spike insulin levels which can drive all the glucose out of your bloodstream. The extreme low blood sugar state can provoke you to eat even more sugar and the insidious cycle never ends.

The excess sugar intake can 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 can also increase levels of stress hormones which further inhibit optimal testosterone production.

Make no mistake, sugar can be highly addictive and can be 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.

#5 Focus on compound weighted 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 too overdo it which will derail all of the benefits by increasing stress hormones and inflammation.

Isolation exercises such as: curls, lateral raises, and leg extensions can be less effective in terms of testosterone production. Focusing on compound exercises (especially squats and deadlifts) and get the workouts done in forty-five minutes so you don’t over do it.

#6 Take control of your life!

If you have a job you hate, develop a plan to pursue a passion. If you’re in a relationship that you feel is negative, then perhaps look to alter it! Life is too short to be miserable. Try not to look at obstacles as barriers and instead see them as opportunties to live life fully and reach a higher potential.

You would be unlikely to expect to have optimal testosterone production when you’re not remotely excited about your life? 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, drinking too much alcohol won’t do you any favours. Alcohol can increase the conversion of testosterone into oestrogen. 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 lower testosterone levels and stubborn bodyfat.

 

#1: Increase healthy fat intake

Following a low-fat diet can be a very effective method to destroy testosterone production. Healthy sources of dietary fat provide the building blocks to support optimal testosterone production. At least 30% of overall dietary intake should be derived from healthy fats such as: olive oil, coconut oil, coconut butter, nuts, seeds etc. Some do even better with higher intakes of fat such as myself so don’t be afraid to experiment with your macros and allay the long standing myth that intake of dietary fat is unhealthy.

#2: Get deep sleep & relax 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 sometimes will waste time watching hours of TV every night. Even worse, how many of you spend time on facebook, twitter and message boards discussing training do’s and don’t’s with people that they will never meet in person.

Avail yourself of virtual living and try to allocate more time to deep sleep so you can improve the areas that you wish to see progress.

Try to unwind and get into a relaxed state for an hour before bed. Meditation can be 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. I tend to find that Genetic Supplements ZMA works best for me.

#3: Ensure adequate 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 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 has been described as:

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 has potentially been linked with many ailments including low testosterone levels. When you over consume sugar which can be very easy to do, you can spike insulin levels which can drive all the glucose out of your bloodstream. The extreme low blood sugar state can provoke you to eat even more sugar and the insidious cycle never ends.

The excess sugar intake can 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 can also increase levels of stress hormones which further inhibit optimal testosterone production.

Make no mistake, sugar can be highly addictive and can be 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.

#5 Focus on compound weighted 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 too overdo it which will derail all of the benefits by increasing stress hormones and inflammation.

Isolation exercises such as: curls, lateral raises, and leg extensions can be less effective in terms of testosterone production. Focusing on compound exercises (especially squats and deadlifts) and get the workouts done in forty-five minutes so you don’t over do it.

#6 Take control of your life!

If you have a job you hate, develop a plan to pursue a passion. If you’re in a relationship that you feel is negative, then perhaps look to alter it! Life is too short to be miserable. Try not to look at obstacles as barriers and instead see them as opportunties to live life fully and reach a higher potential.

You would be unlikely to expect to have optimal testosterone production when you’re not remotely excited about your life? 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, drinking too much alcohol won’t do you any favours. Alcohol can increase the conversion of testosterone into oestrogen. 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 lower testosterone levels and stubborn bodyfat.