I don’t know many guys out there who aren’t interested in the prospect of boosting their testosterone levels. After all, it’s THE male hormone and comes with all kinds of great features like more muscle mass, less fat, aggressive risk-taking behavior, better mood and faster recovery. So, naturally you’re going to want to know the scientifically proven ways to boost testosterone levels in men.
Chances are if you are reading this article you have the same goal.
In fact, the only guys who don’t are probably busy white knighting some 7/10s online – while she’s sending naked pictures of herself to a guy who probably lifts and has high testosterone levels.
Above all else, boosting testosterone makes you more of a MAN and women love it. Having said that, many guys turn to dangerous synthetic hormones to try and get their levels up.
Unfortunately this comes with a lot of side-effects that are highly undesirable.
However, if you boost your testosterone levels naturally the gains you make will be far more sustainable and there will be minimal if any negative side effects.
Not to mention, we live in an age where the supplement industry has already developed natural supplements that actually can help you scientifically increase your t-level, without the nasty side-effects from steroids.
Check out the list below for the top 10 most proven ways to get your t-levels up!
10 Scientifically Proven Ways To Boost Testosterone Levels
You already know how important your t-levels are for your overall male health. Some of the more common benefits include;
- Help you build muscle faster
- Get rid of unwanted bodyfat
- Build wide and aesthetic shoulder
So, here’s what you can do to keep them at their highest natural levels.
1 – Eat Healthy Fats
Somehow fats undeservedly got a bad reputation many years ago which lead to an entire food sub-section of the food industry being built around low-fat foods. To maintain taste, producers added in extra sugar which as it turns out is far worse for you than fat.
While the misconception still exists, tons of studies have come out that have helped dispel this myth and fats are once again being looked at more favorably. These studies show that healthy mono and polyunsaturated fats not only help create more testosterone in your body – it helps limit the impact of hormone that work against testosterone!
In fact, raising your diet to 40% fats will lead to a nice boost in t-levels not to mention they provide a variety of other health benefits.
Focus on foods like avocado, olive oil, nuts as well as fats from beef and pork.
2 – Reduce Sugar Intake
Sugar is the antithesis of a muscular, lean body. It gets your body to release insulin which is a hormone that actually hampers hormone production. Focus on eating foods that do not contain added sugar and reach for complex carbs and vegetables to fill out your diet.
Fortunately as more people release the harmful impact of sugar on the Western diet there will be added pressure on food producers to come out with newer offerings that accommodate these new demands.
3 – Avoid Stress
We know that some stressful events are unpredictable and unavoidable but if you live a life that is highly stressful consider making some changes. If it’s your job – look for something with a better work-life balance.
You see, stress facilitates the release of cortisol which causes testosterone levels to drop. In fact, they act inversely so the higher your stress levels at a given time, the lower your testosterone levels. You see, while testosterone gets your body to use calories to build muscle and grow, cortisol tells your body to store it as fat.
Take a look at your life and see what are the biggest causes of stress for you on a day to day basis and find ways to mitigate them. If, for example, you are always rushing to get to work on time try getting up a bit earlier and enjoy a more calm commute to work.
Your overall health and your gains will thank you.
If your job doesn’t allow you to be stress-free then the solution might be turning to some sort of vitamins or supplements that actually scientifically boost your test levels.
4 – Get Lots of Sleep
Might be controversial, but still is one of the most scientifically proven ways to boost testosterone levels in men.
It’s funny how so many guys go wrong here. They work out hard, consume a balanced diet and keep their stress levels under control – but they don’t get enough sleep.
In addition to causing your body to release cortisol, lack of sleep will hurt your t-levels because this is when the majority of it is produced.
We know it can get hard to get everything done in a day but cut out certain activities or commitments if you must in order to be sure you are getting a full eight hours each night.
5 – Important factor: Consume more Vitamin D
Very important, which is we’ve already spent months researching Vitamin D and other test boosting ingredients and we put together a free guide to no-bullshit muscle building supplements. – You can read the report here.
Numerous studies link Vitamin D, the sunshine vitamin, to higher testosterone levels. It also has a number of health benefits including reducing risk of cancer and improving bone density.
If you live in a warm climate it is certainly possible to get enough sun naturally if you spend a lot of time outside, but those of us living in a cold climate are almost always deficient.
Pick yourself up a supplement to make sure you are getting all of the benefits of this wonder-vitamin. But make sure you do your research first. Some companies put ineffective fillers in theirs.
More on Vitamin D in our ultimate guide to getting jacked fast.
6 – Consume more Zinc
Zinc, like Vitamin D, is crucial when it comes to testosterone production. Numerous studies have established the strong correlation between zinc consumption and t-levels however many people are still deficient.
Focus on consuming foods like cheese, yogurt and legumes. However, if you are still deficient look at picking up a supplement to make sure your levels are where they need to be.
7 – Perform HIIT training
We’ve covered this in much more details in our HIIT guide to getting shredded as f**k.
HIIT training or High Intensity Interval Training is a form of cardio where you combine short bursts of intense activity with breaks in between. For example, doing 1 minute of sprinting followed by 1 minute of walking.
It has been proven to fire up your metabolism, burn up a lot of fat and bump up your testosterone levels.
8 – Eat 5-6 Small Meals Per Day
When your body feels hungry it has a tendency to release cortisol.
This is an evolutionary function to trigger the body to put on more fat as it doesn’t know how long it will have to wait for another meal. So if your meals are spaced out too far or you are feeling hungry fill in the gaps between meals with snacks.
This will prevent the release of cortisol not to mention it will stop you from going catabolic and breaking down muscle tissue for fuel.
9 – Perform Resistance Training
Resistance training is one of the best ways to boost testosterone, lose fat and of course gain mass. Keep the volume in the 8-12 hypertrophy range and don’t stay at the gym for more than an hour, as doing so will actually cause your body to release cortisol.
10 – Drink Coffee at the Right Time
Studies have shown that consuming too much coffee can actually lower your testosterone levels. However, consuming one cup slightly before your workout will temporarily boost your t-levels and give you that extra bit of energy to power through your workout.
11 – What you absolutely NEED To Do Right Now
You want to build muscle fast, burn more fat, have better mood and recover faster from your training, right?
Of course you do. That’s what all men want.
That is why you need to make sure you are supplementing with high quality natural testosterone boosters. We talked about this in great detail in our ultimate guide to getting jacked fast. You shuld read that here, right now.
So you absolutely have to make sure that the MAN hormone, a.k.a testosterone, is at its highest natural level. By following all our scientifically proven ways to boost testosterone you are well on your way to increase your t-levels.
However, nobody is going to be able to follow all these tips, right? Most guys don’t have the luxury of sleeping 10 hours per day and some guys have really stressful jobs.
That is where the supplements come in handy.
They help you bridge the gap between having medium t-level and having sky high natural test levels.
BUT HOLD ON A MINUTE.
That doesn’t mean you should just jump right into the next supplements store and buy a testosterone boosting supplement.
Because the guys that work there will trick you into buying something that probably doesn’t work that much.
That is why you’re going to have do a little bit of research first. To find out yourself what ingredients actually work when trying to boost your testosterone levels.