Ten More Tips for Maximizing Testosterone |
Posted: January 16, 2018 |
You already have enough information to successfully increase your testosterone. Eat well, sleep well, exercise, and avoid alcohol unhealthy foods and stress. It’s the same advice doctors have been trying to tell us for years. Most people already know those essential words of advice even if they don’t always follow through on them.
There are no secret techniques to suddenly being super healthy and rich in testosterone. You will have to take responsibility for the changes you need to make. If you need help with that, please read my other book: 10 Days to Lifetime Self-Discipline. You know enough now to increase your testosterone dramatically. And if you are worried you don’t have the willpower to make real changes then continue on reading this post.
Quite a few people have already thanked me be- cause of how it helped them change their bad habits and develop more positive goals. To help you on your journey I want to give you a few more great tips to help you in- crease testosterone naturally.
Have Lean Muscle Mass and Low Fat Your body fat percentage should be low. Between 8 – 15 %. The more fat you have hanging off your bones the less testosterone will surge through you. When you are fat it’s like you have told your body you gave up on being a man. Your body will re- spond by turning you into a woman.
As mentioned previously, fat converts testos- terone into estrogen via the aromatase enzyme. But this is not the only reason ex- cess body fat is bad for testosterone. It also increases oxidative stress, poor metab- olism, and insulin sensitivity, all of which are related to low testosterone. Losing weight naturally increases testosterone. You still need some body fat for proper thyroid function. Too little fat will mess up your testosterone and metabolism. So avoid going below 8 % body fat.
Have Lots of Sex
It’s not entirely understood how sex increases testosterone. It could be a combination of dopamine, pheromones and other neurotransmitters interacting during sexual activity.
It seems some increases in testosterone can be completely psychological. Men observing sexual acts have a slight boost in testosterone. Some studies indicate actually having sex can increase testosterone upwards of 70%.
Men of all ages show increased testosterone when engaging in regular sexual activity. Though admittedly, this could also be the other way around. Men with high testosterone also have more sex.
Temporary No Fap
You’ve likely seen people talking about this movement on the internet. It’s the idea that abstaining from masturbation, or even all sexual activity can help you accom- plish higher goals. Even famous athletes and politicians have abstained from sex for long periods before important events. Perhaps the benefit of this is completely psychological.
Muhammed Ali reportedly avoided sex for 6 weeks before a big fight. He focused on winning. Read more about testosterone booster reviews that can be done manually as aforementioned from Ali
To him, being champion was more important than those annoying biological urges that could have gotten in the way of his greatness. But does abstinence actually increase testosterone? Research indicates that short term abstinence increases testosterone.
One study even indicated that 7 days of abstinence triggered a more than 140% increase in testosterone in healthy males.
This may be an evolutionary motivation to get men to go pick up hot girls. So if you are going to a party in a week you might want to abstain for a few days. However, long term abstinence up to several months has shown a significant decline in testosterone.
Confident Body Language
Multiple studies indicate how body language affects your hormones and emotional state. Your emotions influence your body language and posture. If you are feeling closed, shy, weak, and submissive then your body language will indicate what is going on inside you. Your body language doesn’t lie. As a result, very submissive body language often triggers the release of stress hormones such as cortisol.
Fortunately, the opposite is also true. Your body language can influence your emo- tions and hormones. Studies have shown that confident body language can actu- ally increase dopamine and testosterone! In one such study, men were asked to bungee jump. Before the jump one group of men had to curl up in a ball for several minutes. Their testosterone levels decreased and they hesitated longer to take the jump. However the other group of men stood up straight with their arms stretched up high in a victory pose. These men showed an increase in testosterone and they could all immediately take the leap. They even enjoyed it more. By being conscious of your body language you can influence your testosterone. Stand up straight, walk and speak confidently, maintain eye contact, and avoid submissive positions. Pay attention to how confident people move and speak and mimic their actions. At first you might just be faking it. But eventually these actions will become second nature to you and will end up influencing your mood and testosterone positively.
Compete and Win
Find a sport or activity you enjoy competing in. Studies show that when you are winning your testosterone increases dramatically. It could be trading stocks,
making money, or any activity you really love.
When you are successful there are many positive neurological reactions in the body that increase testosterone. When you feel like you are dominating life, your internal reactions reflect it.
Drink lots of water
Drink lots of water. Especially when working out. Even a little dehydration can kill your testosterone and increase cortisol. Get a high quality multivitamin Invest in a quality multivitamin. You might be missing some key minerals and nutrients required for general health and testosterone production.
BCAAs
Branch chain amino acids result in higher testosterone levels, especially when taken with weight training. BCAA supplements are available and also present in high concentrations in whey protein.
Avoid Low Fat Diets
Saturated fat is important. Low fat diets will hurt natural testosterone production. Fat can be healthy as long as you keep your calorie intake in check and eat healthy foods. Definitely avoid trans-fats as they destroy testosterone. However, fats from avocados, lean grass fed meats, fatty fish and nuts are necessary to testosterone production.
Sleep At A Regular Time Each Night.
We have discussed the importance of quality sleep several times already. It is important that you get to sleep at a regular time each night to help your body de- velop a regular schedule for its various processes. If you have some bad habits such as staying up late to watch TV or waste time online then you should work on fixing these habits. You might also need to set a specific time for getting ready for bed. Maybe 10 minutes to half an hour where you disconnect from distractions and get ready for sleep. You might want to add a short meditation to your night time routine to help you relax and fall asleep quickly.
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