The No B.S. Guide to Raising Your Testosterone

The No B.S. Guide to Raising Your Testosterone

As most guys know, low testosterone is a common problem in western culture. The main causes being our diets, non-stop stress and stimulation, and lack of exercise.

Side-effects of low testosterone can be depression, poor sleep (including sleep apnea), reduced muscle-mass, low energy, low sex-drive, erectile dysfunction (ED), increased body-fat and body-hair loss.

 

A common misconception is that higher testosterone will make you into some hulking, on-edge, easily-angered, about to punch anyone, walking douche-canoe. 

This myth got started and perpetuated because of roid-rage caused by body-builders using anabolic-steroids in the Arnold days of bodybuilding. 

 

In general, this angry hot-head behavior is actually correlated with LOW TESTOSTERONE

Men with higher testosterone - though generally capable of extreme violence are usually some of the most calm and relaxed people in the room. 

 

low vs high T

 

The most effective way to raise your testosterone is through your diet and exercise, which is probably how it was screwed up to begin with.

Here we go: 

Do Compound Muscle Exercises 
We're talking the holy trinity of weightlifting exercises - Deadlifts, Squats and Benchpress.

Deadlift

 

Intermittent Fasting
Intermittent Fasting is a quick way to boost testosterone 

 

Eat Protein, Healthy Fats and Healthy Carbs
Protein - Wild Salmon, Mackerel, Sardines, lean Beef (not too much)

Fats - Avacado, Extra Virgin Olive Oil, Grass-fed Butter, Coconut Oil, Salmon, Sardines, Mackerel, Dark Chocolate.

Healthy Carbs - Sweet Potatoes, Spinach, Cabbage, Berries, Whole Grain Oats, and most fruits.

 Salmon Omega 3

 

Zinc
Foods high in Zinc like Oysters, lean Beef, Pumpkin Seeds, Dark Chocolate, Beans and Cheese are all great for raising testosterone. Zinc is possibly the best estrogen-blocker

 

Vitamin D
The source of Vitamin D is still Sunlight, but you can also include Salmon, Eggs and fortified grain products like cereal and bread.

Zinc and Vitamin D are the two big nutrients needed for testosterone production and sexual function.

 

Libido

 

Get Your Nightly 8 Hours
Getting enough sleep is huge. Be sure to get your 8 hours every day.

 

Organic Spinach
This super-food is rich in Magnesium, which is essential for production of testosterone. It is also a great source of Vitamin K, B1, Folate, Manganese, Zinc, Copper, Calcium and moderate protein.
 

Omega 3's
Mackerel, Wild Salmon, Herring, Oysters, Sardines, and Chia Seeds.

 

Eliminate or Reduce Estrogenic Foods and Items.
Processed foods, processed wheat, sugar, grapefruit, and soy products.

BPA's. Including: cash register receipts, plastic water bottles, canned food that does not have BPA-free liners.

Other estrogenic items: dryer sheets, lavender and jasmine essential oils.

 

Bottom Line
Eat moderate amounts of red meat, high amounts of fatty fish, spinach, take low milligram Zinc and Copper supplements, olive oil, dark chocolate, avoid BPA's and above all - lift heavy with the big three: Deadlifts, Benchpress and Squats.

Bonus - for best results when weightlifting - use Reverse Pyramid Training (RPT).

 

 


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