Let me start by saying there is no supplement that you can buy on the shelf in your local GNC that will boost your testosterone by any significant amount, no matter how convincing the supplement companies marketing campaigns seem it just simply isn't possible (unless you decide to jab yourself with Testosterone).
There is no quick fix for increasing your testosterone, however by making a few simple lifestyle changes over time your testosterone levels will increase.
The 3 aspects of your life that will require altering include:
- Your diet
- Your training regime
- Your sleep schedule
Now, allow me to delve into the details...
This is where the majority of men falter, they believe by eating a diet that contains a moderate amount of fat will lead directly to an increase in the amount of fat your body stores.. this is broscience. The only time your body will hold additional fat is when you are in a caloric surplus for an extended period of time.
Studies suggest by increasing your fat intake and cholesterol testosterone production naturally increases. Don't believe me? Check this out...
"In summary, the primary finding of this study was that resting concentrations of T may be partially explained by the amount and composition of dietary macronutrients. Our data suggest that the percentages of energy-providing macronutrients in the diet are important determinants of T homeostasis in healthy athletic men. Also, the type of lipid appears to influence circulating T concentrations. In this study, MUFA (g ⋅ 1,000 kcal−1 ⋅ day−1) and SFA (g ⋅ 1,000 kcal−1 ⋅ day−1) were the strongest predictors of T, accounting for 62 and 59% of the shared variance in T concentrations, respectively. These findings are particularly important for athletes training intensely who may experience a decline in T concentrations due to overtraining. Furthermore, this scenario may be exacerbated by a diet very low in fat, which many athletes (e.g., wrestlers, gymnasts, etc.) consume."
The following study also suggests that men following a low fat diet notice a decline in natural testosterone levels..
So, you've realised it's time to up your fat intake.. here's the foods I recommend to do it:
- Peanut Butter
- Olive Oil
I personally wouldn't waste my time exploring tribulus or any other supplements as it appears to be a mixed bag of results, and these supplements are simply that.. supplements - designed to 'supplement' your diet. We can get all the nutrients we need to boost our T levels naturally!
Heavy compound lifts such as the squat, deadlift, overhead press and bench press should be the focus of your workout regime, bicep curls won't boost your testosterone or provide any value to your workout regime.
A program like Stronglifts 5x5 (I personally starting following this regime many years ago, It allowed me to build a solid base) Starting Strength, Wendlers 5/3/1 or Westside for Skinny Bastards will provide you with the exact percentages, sets, reps and exercises to perform - eliminate the guess work and get on a reputable program if you're not already.
This is quite obvious, which of these would you expect to aid in raising your testosterone levels?
- Heavy, regular compound exercises
- Light cardio with isolation exercises (e.g. bicep curls, leg extensions)
The majority of men are regularly deprived of sleep, there's no doubt about it... we're all busy, we have work to do so 10 hours of sleep per night simply isn't a realistically attainable figure.
However, you CAN have a regular sleep schedule - go to bed at 11pm, wake up at 6am each morning for example. 7 solid hours of sleep with no interruptions will be sufficient, any less than this on a consistent basis and we begin to delve into low T territory.
A study performed by the University of Chicago indicated that men whom received less than 5 hours sleep for the period of a week had a decrease in testosterone levels by up to 15% (in comparison to their testosterone levels before and after the study, at which point they were acquiring adequate sleep).
In conclusion, your diet, exercise regime and sleeping habits play a large role in your testosterone production, here are some actionable steps to take immediately to increase your testosterone naturally:
- Increase the quantity of steak, eggs, nuts and peanut butter in your diet
- Follow a workout regime based on heavy compound lifts such as Stronglifts 5x5
- Follow a regular sleep schedule, aim for 7 hours per night as often as possible