AndrogenHacker

Testosterone Booster Supplements: The Complete A-Z List

Wed, 08 Dec 2021 00:00:00 +0000

Testosterone booster supplements are usually a combination of vitamins, minerals, and herbs to stimulate natural testosterone production.

I created this guide to help you separate hype from substance and filter out which ingredients are proven (in clinical trials) to boost testosterone and which ones are simply a waste of money.

Let’s get started.

Alpha Glycerophosphocholine

Alpha-GPC is a compound used for its cognitive enhancing abilities and to enhance power output in athletes

8 healthy males supplementing with 1g of Alpha-GPC experienced increases in GH 60-120 minutes after ingestion (source).
7 resistance-trained men supplementing with 600mg of Alpha-GPC before exercise experienced a significant spike in GH levels post-workout (source).

Although the sample sizes were small, and not much research has been done in the area, Alpha-GPC does seem to have a positive interaction with growth hormone levels.

(source)

Anacyclus Pyrethrum (Akarkara)

Anacyclus Pyrethrum, aka Akarkara root, is an Ayurvedic herb that has traditionally been used for its purported male enhancement benefits.

It is still in the preliminary stages of research, but the following rat studies provide insight towards its potential as a testosterone booster:

a) Rats given 50-150mg/kg of Anacyclus root extract experienced a dose-dependent increase in testosterone and LH (a precursor to testosterone) by up to two-fold (precise values not given) (1).

b) Rats were given 50-100mg/kg of Anacyclus root extract experienced significant improvements in seminal parameters and sexual behavior (characterized by increased mount frequency) (2). This effect has been shown to persist up to 15-days after initial supplementation (3).

c) Rats given 50-150mg/kg of Spilanthes acmella extracts (a herb that contains the same active ingredient as Anacyclus) for 27-days experienced dose-dependent increases in testosterone by up to 115% (4).

Key Takeaway

Anacyclus Pyrethrum has been shown to enhance natural testosterone production in rats. Whether this effect carries over in humans as well remains to be seen.

Ashwagandha

Withania somnifera, commonly known as ashwagandha, is an adaptogenic herb that helps the body deal with the physical and chemical effects of stress. In Sanskrit, ashwagandha translates to the “smell of the horse,” referring to the traditional belief that ingesting the herb imparts the strength and virility of a stallion. The following research provides insight towards its impact on testosterone:

a) 57 healthy male subjects (aged 18-50) were given either a twice-daily dose of 300mg of ashwagandha root extract or placebo for 8-weeks. During this time, subjects were also put on a 3-day/week resistance training program. Compared to placebo, not only did the ashwagandha group experienced more significant increases in testosterone (2.6% vs. 15%), but they also gained more strength (as measured by bench press 1-rep max), more muscle size (as measured by arm and chest circumference), and had significantly fewer markers of exercise-induced stress (5).

b) 60 infertile male subjects given 5g of ashwagandha root powder daily for three months experienced a 10-22% increase in total testosterone (6). Seminal parameters were also significantly improved, and the pregnancy rate in the partners of the treated patients increased by 15%.

c) 75 infertile men given 3g of ashwagandha root extract for three months experienced a 14-41% increase in total testosterone (7).

Key Takeaway

Ashwagandha is a proven testosterone boosting herb that is especially effective when combined with resistance training.

Vitamin B-12

Like B-6, B12 also plays a role in a number of different bodily functions ranging from the regulation of mood to the regulation of energy levels and even maintaining brain health.

The most common use of B-12 supplementation is in addressing adrenal fatigue and impaired metabolic functions.

Again, B12 has not been studied for its direct effects on testosterone but it is definitely a plus point in terms of benefiting overall health.

Bioperine

Bioperine is a fancy term for black pepper extract.

It provides no test booster benefits on its own, but is readily added to a range of supplements for its ability to improve absorption of the primary ingredients.

Bladderwrack Extract

Bladderwrack (aka Fucus Vesiculosis) is a type of seaweed that provides a good source of iodine, i.e. the thyroid support mineral. The active compounds in Bladderwrack are known as L-Fucose.

L-Fucose compounds are generally seen to be beneficial for their anti-oxidant, anti-inflammatory, and anti-carcinogenic properties. As per the interaction with testosterone, I was unable to find any.

(source)

Boron

Boron is a trace mineral that’s naturally present in the environment and some foods as well. Here’s the research on its interaction with testosterone:

a) Healthy male subjects given 10mg of boron daily for 7-days experienced a 28% increase in free testosterone levels (8).

b) Weightlifters were given a daily dose of 2.5mg of boron for 7-weeks. They experienced a 33% increase in total testosterone and a 15% increase in free testosterone levels (9).

c) Healthy male subjects were given 10mg of boron for 4-weeks. They experienced an 11.49% increase in total testosterone (10).

Key Takeaway

Boron has been shown in multiple human trials to have a positive influence on testosterone.

Bulbine Natalensis

Bulbine Natalensis is a herb native to southern Africa that has traditionally been used as an aphrodisiac and for its purported male enhancement benefits. Bulbine is still in the preliminary stages of research, but the following rat studies provide insight towards its potential as a testosterone booster:

a) Male rats were given 25-100mg/kg of aqueous bulbine extract for 14-days. They experienced up to a four-fold increase in testosterone (11). This effect was not dose-dependent - the 50mg/kg dose was the most effective, and the 100mg/kg dose was the least effective.

b) Scientists gave male rats 25-50mg/kg of aqueous extract of Bulbine natalensis for 7-days. The rats experienced significant improvements in sexual behavior and serum testosterone levels (12).

c) Male rats were given 25-50mg/kg of bulbine extract for 7-days. They experienced up to a 346% increase in testosterone with an inhibitory effect on estrogen taking place as well. Male rats were given 100mg/kg of bulbine. This group experienced a decrease in testosterone (13).

Key Takeaway

Bulbine Natalensis has a potent testosterone-boosting effect in rat studies and damages the liver and kidneys to the same extent as a steroid cycle.

Butea Superba

Butea Superba, aka Red Kwao Krua, is a herb from Thailand that has traditionally been used to enhance male health. The following three studies reveal insight towards its impact on testosterone:

a) Male rats given 0-200mg/kg of Butea Superba for 90-days experienced dose-dependent decreases in testosterone (at doses above 100mg/kg) (14).

b) Men with erectile dysfunction given a daily dose of 500mg of Butea Superba for 3-months experienced an 11.27% increase in testosterone as well as significant improvements in sexual parameters (15).

c) In a single case study of a 35-year old Thai man, Butea Superba reportedly skyrocketed his DHT (dihydrotestosterone) to a level way above the reference range (16). As a side-effect, this man had a significantly enhanced libido.

Key Takeaway

Although Butea Superba seems to boost libido, its influence on testosterone is unreliable. More research is needed to reach an evidence-based conclusion.

Caffeine

Although caffeine is not an ingredient added to testosterone boosters, there is a bunch of research that reveals its positive influence on T:

a) Male cyclists were put through 5-sets of 30-second sprints. 240mg of caffeine was administered in part of the experimental group following the second set of sprints. Not only did the caffeine group improve sprint performance by 5.4%, but they also had 12-14% higher testosterone levels compared to placebo (17).

b) Professional rugby players were given 0-800mg of caffeine 1-hour before a resistance training session. Placebo experienced a 15% increase in testosterone during exercise. This increase was further accentuated in the subjects supplementing with caffeine. The largest increase was 36% in the 800mg group (18). However, an important point to note is that the 800mg of caffeine also resulted in a 52% increase in cortisol. At the same time, the overall testosterone to cortisol ratio declined.

c) Professional rugby players were randomly assigned to ingest either 4mg/kg of caffeine or placebo 1-hour before exercise (which consisted of 4-sets of bench press, squat, and bent-over rows at 85% of 1-rep maximum). The athletes were further categorized into two categories: 1) sleep-deprived (<6 hours of sleep), and 2) non-sleep deprived (8+ hours of sleep). In the deprived sleep group, caffeine supplementation increased testosterone by 26.5%. In the non-sleep deprived group, caffeine supplementation increased testosterone by 30.1% (19).

d) In competitive athletes that were sleep-deprived (had been awake for 24 hours), caffeine supplementation at 6mg/kg was able to increase aerobic performance and significantly improve the testosterone to cortisol ratio (T/C) (20).

Key Takeaway

Athletic activity increases testosterone, and supplementing with caffeine is a proven way to further accentuate this acute increase. There’s no saying whether caffeine boosts testosterone without athletic activity.

Calcium

Calcium is 1 of the 22 vitamins and minerals essential for survival. You probably know it as the bone vitamin, but its influence on testosterone is also noteworthy:

a) Athletes undergoing resistance training experienced increases in testosterone, which was further accentuated with 35mg/kg of calcium supplementation (21).

Key Takeaway

Calcium supplementation has a positive influence on testosterone when combined with strength-training.

Calcium D-Glucarate

Calcium D-Glucarate is a natural substance that is largely associated with anti-oxidant benefits. It has anti-aromatase properties.

No human studies have been performed in this area, but in one animal study, rats given 10mg of Calcium D-Glucarate experienced 23% lower estrogen levels relative to control (source).

(source)

Chromium

Chromium is found in trace amounts in plants and most commonly in grains. It is an essential mineral in the human body.

Chromium regulates the breakdown of glucose for energy and also manages insulin sensitivity. Supplementing with chromium in amounts beyond what your body needs is not associated with any benefits.

The only studies that looked at the interaction between chromium and testosterone levels were performed in women with ovary conditions.

Even then, no interaction was seen.

(source)

Chrysin

Chrysin is a compound found in bee pollen and honey. It exploded on to the supplement scene as a testosterone booster after a couple of test-tube studies (22, 23) found that it inhibits the aromatase enzyme and allows testosterone to remain unconverted to estrogen. This claim, however, didn’t hold up in-vivo (24):

a) Rats given 50mg/kg of chrysin for 60-days experienced a 30% increase in testosterone (25).

a) 21 days of eating chrysin-rich foods failed to influence testosterone levels in men (26).

Key Takeaway

Based on the limited evidence available, chrysin fails to have an influence on testosterone levels in men.

Cordyceps

Cordyceps is a mushroom that has traditionally been used in China for its apparent anti-aging and pro-fertility properties.

Although supplementation with cordyceps has increased testosterone levels in multiple rat studies (source, source), no human studies have yet been performed in that regard.

At the current stage of research, cordyceps extract is only a potential testosterone booster.

(source)

Creatine

Creatine is the king of bodybuilding supplements. Here’s what the research says about its impact on testosterone:

a) Elite rugby players were given 100mg/kg of creatine 1.5-hours before a passing drill. They experienced a 25% increase in testosterone (27).

b) Amateur swimmers supplementing with creatine improved their 50-m swimming time by 4.6% and had 15% higher testosterone levels than placebo (28).

c) 26 athletes (both male and female) from various sports were brought in to analyze group differences between those who supplemented with creatine and those that didn’t. Compared to the athletes who never supplemented with creatine, the athletes that had been supplementing with creatine for 1-4 years had, on average, 52.9% higher baseline testosterone levels (29).

d) College athletes going through a loading phase of creatine for 7-days (25g/day) experienced a 56% increase in DHT. Then, they went through a maintenance phase whereby they consumed 5g/day for 14-days. Even to this point, DHT levels remained elevated to 40% above baseline (30). DHT is an androgen with 3-10x the potency of testosterone.

e) College level football players were put on a 10-week resistance training program. During this time, they were randomly assigned to received either placebo, 10.5g/day of creatine, or a mixture of 10.5g/day of creatine and 3.2g/day of beta-alanine. The subjects supplementing with only creatine saw the best results in strength improvements and hormonal increases with an average increase of 22% in total testosterone and a 22.5% increase in free testosterone (31).

Key Takeaway

Creatine’s effectiveness in improving muscular performance has been consistently proven in a multitude of studies. Its impact on testosterone also seems significant.

Damiana

Damiana is a supplement derived from the dried leaves of the Turnera Diffusa plant. In Central America, it has traditionally been brewed as a tea for use as an aphrodisiac.

The evidence on Damiana is limited. There haven’t been many studies performed with it, and even the ones that have do not involve humans. A couple of rat studies (source, source) have shown aphrodisiac effects, but the rats were “sexually sluggish” to begin with. A test-tube study (source) shows Damiana to have aromatase inhibiting effects, but in no way can we conclude that the same effect will take place in humans as well.

This is the first time I’ve seen this ingredient in a testosterone supplement.

Damiana is not a proven testosterone booster.

(source)

D-Aspartic Acid

D-Aspartic Acid (DAA) is an amino acid and a widespread ingredient in testosterone boosters. The research regarding its effectiveness, though, is questionable:

a) Healthy men given 3.12 grams of DAA for 12-days experienced a 42% increase in testosterone (32).

b) Resistance trained men supplementing with 3g of DAA while undergoing a 4-day/week training program failed to experience any testosterone changes after 28-days (33).

c) Infertile men given 2.66g of DAA for 90-days experienced significant improvements in seminal parameters, and the pregnancy rate in the partners of the men increased by 26.6%. Testosterone levels increased in the range of 30-60% (34).

d) Healthy men supplementing with 3g of DAA for 14-days failed to experienced any testosterone changes (35).

e) Resistance trained men were randomly assigned to ingest either placebo, 3g of DAA, or 6g of DAA over 4-weeks. Subjects also underwent a 4-day/week training program. No significant differences were noted between the placebo and the 3g group, but the 6g group experienced a 12.5% decrease in total testosterone and a 15.3% decrease in free testosterone (36).

Key Takeaway

Supplementing with D-Aspartic Acid may boost testosterone in the short-term (12-days), and although this increase may persist in infertile men, the evidence suggests that T returns to baseline within 28-days in otherwise healthy men.

Fenugreek

Trigonella foenum-graecum, aka fenugreek, is a herb from India that has traditionally been recommended to support male health and virility. Here’s the research on its influence on testosterone:

a) Resistance trained men given 500mg of a fenugreek supplement for 8-weeks, while on a 4-day/week training program, experienced a 12% increase in bioavailable testosterone (37).

b) 60 healthy men were given either 600mg of fenugreek or placebo for 6-weeks. The subjects receiving fenugreek experienced improved physiological aspects of libido, but testosterone levels remained unaffected (38).

c) 45 resistance-trained men were randomly assigned to ingest either 500mg of a fenugreek supplement or placebo for 8-weeks. Subjects were also put on a 4-day/week periodized training program. After 8-weeks, testosterone levels remained unaffected by fenugreek supplementation (39).

d) 49 resistance-trained men were randomly assigned to ingest either 500mg of fenugreek or placebo for 8-weeks while put on a periodized resistance training program. At the end of 8-weeks, the fenugreek group experienced a 10% decrease in free testosterone levels (40).

Key Takeaway

More evidence than not reveals that fenugreek either has no effect on testosterone or that it may even decrease free T.

Forskolin

Coleus forskohlii, aka forskolin, is yet another herb from Ayurveda that, today, is most commonly used as a fat-burner. There is also some evidence supporting its testosterone boosting abilities:

a) 30 overweight and obese men were randomly assigned to ingest either two daily doses of 250mg of forskolin or placebo for 12-weeks. At the end of 12-weeks, the forskolin group experienced an average increase of 16.77% in total testosterone (41).

Key Takeaway

The only human study on forskolin and testosterone shows a positive interaction in both obese and overweight men. More evidence is needed to confirm whether this effect carries over in men who are not overweight or obese.

ForsLean

ForsLean is a patented form of forskolin.

Forskolin is the active ingredient in the herb Coleus forskohlii.

Like ashwagandha, coleus forskohlii is also from Ayurveda (a branch of of ancient Indian herbal medicine).

It has traditionally been used to reduce inflammation, ease pain, and treat haemorrhoids. Today, it is a popular ingredient in many fat-burner and test-booster supplements.

Supplementing with forskolin elevates the levels of cAMP (cyclic adenosine monophosphate) in the body (18). Higher cAMP levels are associated with an increased rate of fat-loss.

As per its effects on testosterone, there are some test-tube studies (19, 20) that show a positive influence.

However, we can’t be sure whether these effects carry over in humans as well. The lone human study (21) I found showed forksolin supplementation to boost free T, but the impact was not significant.

At the current stage of research ForsLean is not a proven testosterone booster.

Ginger

Ginger is a spice that is readily added to food and has been used in traditional medicine in China and India. There is one study that shows its positive influence on testosterone:

a) 75 infertile men given an undisclosed amount of ginger extract for 3-months experienced a 17.7% increase in testosterone levels and significant improvements in seminal parameters as well (42).

Key Takeaway

The only human study on ginger and testosterone shows that it may boost testosterone levels in infertile men. However, this study is limited in scope because the researchers used an undisclosed amount and failed to include a double-blind control.

Ginseng

Many testosterone boosters on the market include Siberian ginseng, American ginseng, or some other patented form of the herb. But the ‘True Ginseng’ is Korean Red Ginseng (KRG), aka Panax Ginseng. This is the most researched form of the herb and what I’ll be talking about below:

a) 60 men with erectile dysfunction were randomly assigned to ingest either thrice daily doses of KRG or placebo for 12-weeks. Compared to placebo, the KRG group experienced significant improvements in penile performance with an insignificant change in testosterone (43).

b) In 66 men with low sperm motility, Panax ginseng increased testosterone and DHT (44). I was unable to get the full details of this study.

Key Takeaway

The current evidence on ginseng’s impact on testosterone is limited as it has only been performed in men with ED.

Grape Seed Extract

Grapes are great for men’s health because they contain anti-estrogenic and blood flow enhancing compounds. The only human study I found that looked at the impact of grape seed extract (GSE) on hormones was performed in women (45), but the results do not apply to men. Nonetheless, some cell-culture and rat studies provide insight:

a) Researchers have found GSE to contain potent anti-aromatase compounds (46, 47). Aromatase is the enzyme responsible for converting testosterone into estrogen - the less of it you have in your body, the more testosterone is allowed to remain unconverted.

b) Rats induced with testicular damage through high alcohol intake over 10-weeks experienced a decrease in testosterone levels by 44.2%. This decrease was reduced to 6.31% after GSE supplementation (48).

Key Takeaway

Although grape-seed extract has been shown to have anti-estrogenic and testosterone protective effects in cell-culture and rat studies, we cannot conclude that these same effects carry over in humans.

Green Tea Leaf Extract

Green Tea Leaf extract is a powerful antioxidant that provides a bunch of health benefits including (but not limited to) improved brain function, fat-loss, and decreased risk of cancer.

As for its direct impact on testosterone, there is none.

Horny Goat Weed

Epimedium, aka Horny Goat Weed (HGW), is a herb that has traditionally been used in Chinese herbal medicine as an aphrodisiac. The active ingredient in HGW is icariin, which may have pro-erectile benefits. The human research on HGW and testosterone is limited, but the following rat studies provide insight:

a) In a group of chemically castrated rats, 200mg/kg of icariin supplementation was enough to increase testosterone levels almost triple compared to control (49).

b) In rats induced with penile injury, 1mg/kg of icariin was enough to restore testosterone levels to baseline (50).

Key Takeaway

Although horny goat weed has a positive impact on testosterone levels in rats, no human studies exist on the matter.

Maca

Lepidium meyenii, aka Maca, is a dark leafy vegetable that belongs to the broccoli family. This herb is a proven libido enhancer (51, 52) but let’s see what the research says about its influence on testosterone:

a) In 50 men with mild erectile dysfunction, 2400mg of maca supplementation for 12-weeks could not influence any hormonal parameters (53).

b) 57 male subjects given 1500-3000mg of Maca daily for 12-weeks experienced no testosterone changes compared to control (54). Another study with a very similar design revealed the same result (55).

Key Takeaway

Maca is a proven libido enhancer, but its effect on testosterone is negligible.

Magnesium

Magnesium is the fourth most abundant mineral in the human body and essential for several biological processes. As per its effects on testosterone, the following studies provide insight:

a) Magnesium supplementation at 10mg/kg increased the free testosterone levels of martial arts practitioners by up to 38% after exhaustion (56). This increase was seen in sedentary subjects as well, but not to the same extent.

b) A cross-sectional analysis of 399 elderly men found magnesium levels to be firmly and independently associated with testosterone levels (57).

Key Takeaway

Magnesium supplementation is effective at acutely boosting testosterone after strenuous exercise. In the long-term, magnesium status is independently associated with testosterone, i.e., a magnesium deficiency can lower testosterone levels.

Melatonin

Melatonin is the hormone that controls your sleep cycles.

Typically, your levels of this hormone fluctuate with the rising and setting of the sun.

If your body clock is aligned with the circadian rhythm, then your melatonin levels should rise in the morning and progressively fall as the day progresses.

Usually, 1-10mg of melatonin is taken as a sleep aid or to help with jet-lag in realigning one’s body clock. The 1mg dose in Quantum T is a good addition in the formula.

Combined with magnesium, it will increase your sleep quality and help you get into a deep state of restful sleep that will speed up recovery and allow you to wake up fresh.

Mucuna Pruriens

Mucuna Pruriens (aka Velvet Bean) is a bean that grows from trees and has traditionally been used to treat Parkinson’s disease. As per its influence on testosterone, here’s what the research tells us:

a) Infertile men were given 5g of mucuna pruriens seed powder for 3-months experienced significant improvements in seminal parameters, and a 27-39% increase in testosterone (58). Similar results were replicated in another study as well (59).

b) Infertile men given 5g of mucuna pruriens seed powder for 3-months experienced a 27-81% decrease in cortisol (60).

Key Takeaway

Mucuna Pruriens is a proven testosterone booster in infertile men. Whether this effect carries over in otherwise healthy men remains to be seen.

Niacin

Vitamin B3 refers to the compound called nicotinic acid, aka niacin. It is an essential B Vitamin, and supplementation is primarily associated with improved markers of cholesterol and triglycerides.

Although this makes it seem like niacin is supportive of cardiovascular health, there is a drawback to supplementation as well; niacin increases insulin resistance.

This is why niacin is not associated with reduced risk of cardiovascular disease.

Although it has no direct impact on testosterone, niacin is theorized to support growth, mental function, and longevity.

(source)

Pine Pollen

Pine Pollen is an all-encompassing term that refers to the supplements derived from the pollen of pine trees. The pollen that is most commonly used in supplements comes from the Scots Pine (Pinus sylvestris) since studies have detected that it contains testosterone (61). That said, the dose of testosterone is not likely high enough to affect men’s hormonal concentrations.

Key Takeaway

The pollen from the Scots Pine contains testosterone, but there is no research to confirm whether the pollen extract’s ingestion boosts testosterone.

Polygonum cuspidatum

Japanese Knotweed, or Polygonum Cuspidatum, is a herbal medicine that has traditionally been used for circulation and heart health. The active ingredient is resveratrol, and most of its benefits can actually be tied back to that.

Although not studied directly for its impact on testosterone levels, this compound has been shown to have a significant anti-inflammatory effect (source) which could indirectly support better health and, in turn, increase testosterone levels.

(source)

Quercetin

Quercetin is a naturally occurring compound that is most commonly found in apples and onions.

It has been shown to have powerful anti-inflammatory and antioxidant properties, anti-cancer, and anti-artherogenic qualities, but has not been thoroughly researched as per its interaction with hormones.

There is one study that showed onion juice (a rich source of quercetin) to increase testosterone levels in rats (source), but whether or not this effect carries on to affect humans in the same way still remains to be seen.

Researchers fed rats onion juice at 4g/kg of bodyweight for 20 days, after which the rats experienced significantly higher testosterone levels.

Due to a lack of human research, quercetin is only a potential testosterone booster.

Rhodiola Rosea

Rhodiola Rosea is an adaptogenic herb that’s touted for its ability to enhance cognitive and physical vitality. Research on this herb has found supplementation to be an extremely useful measure against stress and fatigue (62, 63, 64). Other than that, Rhodiola Rosea has also been shown to improve subjective well-being (65) and fight off depression (66).

Key Takeaway

Though the direct impact of this herb on testosterone has not been studied, Rhodiola Rosea may indirectly increase T-levels by reducing cortisol effects.

Royal Jelly

Royal Jelly is a substance secreted by worker honeybees and fed to larvae being raised as potential queen bees. Royal Jelly, like pine pollen, actually contains testosterone, and some studies have looked into how it can influence hormonal parameters in men:

a) Compared to placebo, men given 3000mg of royal jelly for 6-months had 14% higher testosterone levels (67).

b) Infertile men were given 25-100mg of royal jelly for 3-months experienced up to a 22% increase in testosterone (68).

Key Takeaway

Royal Jelly’s potential as a testosterone booster is promising, but the current human research is limited in scope.

Safed Musli Extract

Chlorophytum Borivilianum, aka Safed Musli, is yet another herb from Ayurvedic Medicine. It has traditionally been used as aphrodisiac and has also been found to have adaptogenic qualities.

The current research on Safed Musli involves some animal studies and only two human studies.

But the human studies use equal parts of another supplement (velvet bean) as well, so we can’t be sure of the results.

Also, the two human studies are funded by companies that manufacture the compound, so the results should be analyzed with a pinch of salt.

At this point in time, Safed Musli Extract is not a proven testosterone boosting ingredient and further research is required to draw any conclusions on it.

(source)

Saw Palmetto

Saw Palmetto is an extract derived from the Serenoa repens plant. The extract is a mixture of fatty acids with supposed testosterone-boosting abilities. Let’s see what the research has to say:

a) A daily dose of 160mg of saw palmetto for 1-week failed to influence testosterone levels in 32 healthy male volunteers (69).

b) Men supplementing with saw palmetto (undisclosed amount) for 6-months experienced 32% lower dihydrotestosterone (DHT) levels as a result (70).

c) Men supplementing with 320mg of saw palmetto per day for 3-months had significantly higher testosterone levels and significantly lower DHT levels than the control group (71).

Key Takeaway

Saw palmetto might boost testosterone, but it does so by reducing testosterone’s conversion to dihydrotestosterone (DHT). DHT is the most potent androgen in the male body, and many of the benefits that we associate with testosterone can actually be tied back to DHT. So lower amounts of it are something we don’t want.

Shilajit

Shilajit is a thick, tar-like substance that exudes from the Himalayas’ rocky layers and other massive mountain ranges. It has been used in Ayurveda as an energy rejuvenator and anti-aging compound. As per its effects on testosterone, here’s the research:

a) Infertile men were given a twice-daily dose of 100mg of processed shilajit for 90-days experienced a 23.5% increase in testosterone (72).

b) Healthy men were given a twice-daily dose of 250mg of purified shilajit for 90-days experienced a 20.45% increase in total testosterone and a 19.14% increase in free testosterone levels (73).

Key Takeaway

Shilajit is in the preliminary stages of research, but the current human trials reveal potent testosterone boosting effects in both infertile and healthy men.

Stinging Nettle Root

Stinging Nettle is a plant that gets its name from the stinging sensation when it comes in contact with the skin. The root extract of this plant has been used since the ancient Greeks’ time as an anti-inflammatory. It is claimed to be a testosterone booster, but here’s what the lone human study says:

a) In men with benign prostatic hyperplasia (BPA), a thrice-daily dose of 120mg of stinging nettle root for 6-months was unable to influence testosterone levels (74).

Sustamine

Sustamine is the trademarked name for L-Alanyl-L-Glutamine, a combination of alanine and glutamine (two amino acids). It is commonly used as a sports supplement to improve performance. As per its effects on testosterone, there has only been one human study:

Physically active men supplementing with Sustamine were found to experience no changes in hormonal parameters after exercise (source).

(source)

Key Takeaway

According to the lone human study published on the matter, supplementing with Stinging Nettle does not affect testosterone levels in men.

Tongkat Ali

Tongkat Ali (aka Eurycoma Longifolia Jack, Malaysian Ginseng, or Longjack) is a herb native to parts of South East Asia where it has traditionally been used to enhance aspects of male health. As per the science, here’s what the studies say:

a) 75 men with low testosterone levels were given 100mg of Tongkat Ali extract for 1-month, after which 90.8% had levels within the normal range (75).

b) 109 men were randomly assigned to ingest either a daily dose of 300mg of Tongkat Ali or placebo for 12-weeks. At the end of 12-weeks, testosterone levels in the Tongkat Ali group were about the same as placebo (76).

c) Moderately stressed men given 300mg of Tongkat Ali extract for 4-weeks experienced a 37% increase in free testosterone levels as a result (77).

d) Elderly men were given 400mg of Tongkat Ali extract for 5-weeks. They experienced a 15.1% increase in total testosterone and a 61.1% increase in free testosterone levels (78).

e) Healthy men given 200mg of Tongkat Ali extract for 12-weeks experienced a 10.36% increase in total testosterone and an 18% decrease in free testosterone levels (79)

Key Takeaway

Tongkat Ali has been shown to boost testosterone levels in men with low testosterone and men who suffer from stress. Further evidence is needed to confirm whether this effect carries over in men who do not meet these conditions.

Tribulus Terrestris

Tribulus Terrestris is a plant from Ayurvedic medicine that has traditionally been used as an aphrodisiac. It is perhaps the most popular ingredient in testosterone boosters, but the evidence behind its effectiveness is lacking:

a) Elite rugby players given 450mg of Tribulus Terrestris for 5-weeks failed to experience any changes in testosterone levels (80).

b) Healthy men given 10-20mg of Tribulus/kg of bodyweight for 4-weeks failed to experience any changes in testosterone (81)

c) Infertile men supplementing with a daily dose of 6g of Tribulus Terrestris for 60-days experienced a 16.3% increase in testosterone (82).

Key Takeaway

Tribulus Terrestris fails to influence testosterone levels in otherwise healthy men. Even in infertile men, the effect is marginal.

Velvet Antler

Velvet Antler is a crushed antler (usually from deer or elk) traditionally taken as a health supplement. There are many claims for it to having powerful testosterone boosting effect, but the science suggests otherwise:

a) Supplementing with a daily dose of 1.5g of velvet antler for 11-weeks failed to influence hormonal parameters in 38 active men (83).

b) Elderly men given a daily dose of 1g of velvet antler for 12-weeks failed to experience any changes in hormonal parameters. (84).

c) Elite rowers given 560mg of velvet antler daily for 10-weeks failed to experience hormonal or physical changes (85).

Key Takeaway

Supplementing with Velvet Antler fails to influence any hormonal parameters in men.

Vitamin D

Vitamin D, commonly referred to as the “sunshine vitamin,” is, in fact, not even a vitamin - it is a steroid hormone. Vitamin D is essential for human survival, and it regulates over 1000 bodily functions. Maintaining optimal levels of vitamin D is critical for optimal testosterone:

a) In a cross-sectional study of 2299 men, the men with sufficient vitamin D levels had significantly higher testosterone levels than the men who were deficient in it (86).

b) Healthy male subjects supplementing with 3332IU of vitamin D for 1-year had 25% higher testosterone levels than placebo (87).

c) In a cross-sectional study of 1362 men, vitamin D status and testosterone levels (both free and total) were found to be directly correlated (88). The correlation, however, plateaued when vitamin D levels surpassed 80nmol/l.

Key Takeaway

Depending on the extent of your current deficiency, supplementing with vitamin D can significantly enhance testosterone production. If your vitamin D level is already optimal (>55nmol/l), increasing supplementation with it will not further boost testosterone.

Yacon Root

Yacon (aka Smallanthus sonchifolius) is a tuber vegetable commonly used in South America to extract a syrup. It is similar to a potato and has been shown to benefit gut health.

Yacon’s interaction with testosterone has only been researched in one rodent study:

Rats given 200mg/kg of Yacon extract for 5 weeks had 3x higher testosterone levels compared to the control group (Source).

Now, although this is an astounding result we cannot say that the same effect will carry on to affect humans.

Due to a lack of human research, Yacon root is only a potential testosterone boosting ingredient.

(source)

Zinc

Zinc is an essential trace mineral in the human body that regulates enzymes and provides immunity and antioxidant benefits. This is another mineral that is widely cited as a testosterone booster:

a) Elite wrestlers supplementing with 3mg of zinc/kg per day were able to prevent sharp drops in testosterone that occurred after exhaustion (89).

b) In male patients on hemodialysis with zinc deficiencies, 250mg of daily zinc supplementation for 6-weeks increased testosterone levels by 89.6% (90).

c) Male subjects put on an exercise bicycle experienced a sharp drop in testosterone. Supplementing with 3mg of zinc/kg prevented this sharp drop (91).

d) Infertile men supplementing with zinc experienced significant increases in testosterone and DHT (92).

Key Takeaway

A deficiency of zinc can significantly lower testosterone. If you’re already getting sufficient amounts of zinc through diet, supplementation is not likely to further enhance your testosterone.

How To Use Intermittent Fasting (IF) To Boost Testosterone [Before & After Pics]

Tue, 24 Nov 2020 00:00:00 +0000

Today I’m going to show you how to use Intermittent Fasting (IF) to maximize your anabolic hormonal health.

HGH
Testosterone
Insulin
Etc.

In fact:

Without IF, I never would have been able to double my T from baseline.

And today, you’re going to learn how to do it too.

The best part?

Fasting provides many (many!) other benefits beyond hormone optimization.

No joke.

I mean, just look at the science:

Intermittent Fasting 101

I started experimenting with fasting 2 year’s ago.

And it’s proven to be invaluable for optimizing hormonal health.

Strength & aesthetics are just a nice bonus:

Last Year (July)

2 Months Ago

Let me be blunt:

The information in this article can change your life in ways you never thought possible.

You’re here today for a reason, and that reason isn’t mental masterbation.

If you want results, your participation is required. Action is required.

“Knowledge without action serves no practical purpose.”

After you read this, you will have everything you need to get life changing results.

Countless others just like you have done it.

Now it’s your turn.

Let’s go. 👇

What Is Intermittent Fasting?

Intermittent fasting is the abstinence from caloric consumption for a particular period of time.

A Few Examples

Skipping breakfast.
Eating everything you want for 5 days of the week, with two 24-hour fasts in between.
Fitting all your meals within an 8 hour window each day.

All of the above methods fall within the realm of intermittent fasting.

Whether you realize it or not, you already practice IF. We all do - every time we sleep.

All you need to do now is extend this overnight fast a bit in order to reap benefits.

Are There Any Special Rules?

The only hard fast rule is that ZERO calories are consumed during the fasting period.

You can eat whatever you want and as much as you want - when outside the fasting window.

The ONLY thing that matters is when you eat …

… unless, of course, you have other goals in mind (i.e., hacking androgen levels, building muscle, or losing fat).

Can I Eat/Drink Zero Calorie Foods?

It depends.

Are you a purist?

For non-purists, coffee, diet soda, sugar-free gum, and calorie-free sweeteners are acceptable.

Just be aware that many ‘zero-calorie’ foods do often contain calories. There is a legal threshold where manufacturers can still claim ‘calorie-free’.

Key Takeaway

It’s a personal decision.

p.s. I’m a non-purist because, well, coffee is something of a religion to me. 😉

It Sounds Like A Gimmicky Fad Diet

Fasting has been around for 1000s of years. To call it a fad is ludicrous.

It’s is not a diet - More like a pattern of caloric intake.

In fact:

It’s been around since waaay before the concept of dieting even existed.

Humans evolved in a hunter-gather setting where intermittent fasting was the norm for millions of years.

Source - <a style="text-decoration: none; "href="https://www.businessinsider.in/science/health/the-fast-diet-get-thin-quick-by-starving-yourself-two-days-a-week/slidelist/33791025.cms" target="_blank">Business Insider</a>

Key Takeaway

IF is an eating pattern that alternates between extended periods of fasting and short windows of eating. It typically cycles over 24 hours.

Why Is IF Suddenly All The Rage?

A few reasons:

It works (A client of mine described it as ‘voodoo magic’ after finally losing weight after failing for years.)
It’s easy
It’s free
Modern science has validated an impressive (and ever-growing) list of impressive health benefits. Before getting into hormones and the other benefits, let’s look at how intermittent fasting works.

How Does IF Work?

Here is a down-n-dirty list of the different windows of fasting and its benefits.

The “Just Skip Breakfast” Method

This is the simplest method of intermittent fasting:

Simply push back your first meal 4-8 hours after waking.

** “But isn’t breakfast the most important meal of the day?”**

This is what we’ve been told for years, but have you ever asked yourself why this is true?

Well, for starters, several studies have shown that breakfast eaters are less likely to be overweight and have a lower risk of chronic disease (1, 2, 3).

On the flip side, breakfast skippers are more likely to be smokers, drink alcohol more frequently, have a higher body mass index, and less likely to exercise (4).

This is why so many experts are quick to recommend breakfast as being so important. But the reality is that these are just observational studies that show a correlation and not causation:

Although breakfast eaters tend to be healthier and leaner, research does not prove that breakfast is the cause for their superior health.

And if you believe that eating breakfast and many small meals throughout the day is the best way to stoke your metabolism, think again. Multiple studies have shown meal frequency to have no impact on weight-loss or metabolic rate (5, 6).

All of this leads us to the conclusion that:

There is nothing special about breakfast.

Nor is there anything special about any other meal. What’s most important is the number of calories you eat, the foods they’re coming from, and your macronutrient balance.

If having breakfast in the morning energizes your day and optimizes your performance, by all means, go for it. But if you also want to implement intermittent fasting, then ‘skip breakfast’ method is for you.

Eat-Stop-Eat (The 5:2 Method)

The Eat-Stop-Eat Method of intermittent fasting was popularized by Brad Pilon:

Eat regularly every day of the week, with two 24-hours in between.

It’s also known as the 5-2 method. It’s a type of intermittent fasting where 5 days out of the week you eat as you usually would, and 2 days of the week, you restrict your calories to approximately 500 (for females) or maybe even 600 calories per day (for males).

For example:

You could choose Tuesday and Friday as your two fasting days. You would normally eat till, say, 6 p.m. on a Monday and fast up until 6 p.m. the next day. You would do the same for your Friday fast.

The benefits of Eat-Stop-Eat include simplicity and metabolic resets.

It’s important to point out that this method has never been scientifically researched.

The remaining ‘methods’ below are nothing more than fasting windows.

Here’s how it works:

At 4 to 8 Hours

There is no more food left in the stomach
Insulin has stopped being produced
Average blood sugar levels have dropped and level out

At 12 Hours

Your body begins to put the focus on self-repair (healing)
All food consumed 12 hours ago has been used as energy
Your gastrointestinal tract has slowed
levels of human growth hormone begin to increase
Glucagon starts to release at a faster rate to aid in balancing out blood sugar levels

At 14 Hours

A 14 hour fast might also be a good starting point for men and women who are new to intermittent fasting.

At 14 hours, there is a significant jump in HGH, and your body starts to use fat as its primary energy source.

At 16 Hours

The 16/8 Method was pioneered by Martin Berkhan on his popular Leangains Blog. The premise of 16/8 is simple:

Fit all your meals within an 8-hour window

16/8 is amongst the most popular and well-researched styles of IF.

As the name 16:8 implies, you’re required to fast for 16 hours with this type of IF. Then you have an 8-hour window to eat as you normally would.

Your eating window can be chosen in any 8-hour time block that suits your schedule and preferences.

If you love having breakfast or if breakfast meetings are a regular part of your day, your eating window can last anywhere from 9-10 a.m. to about 5-6 p.m.

That said, try and keep your eating window consistent on a day-to-day basis. Ghrelin, the hunger-inducing hormone, tends to secrete based on our eating patterns. Eating at the same time every day can help make diet adherence easier.

At 16 hours, your body starts to use your body fat as it’s primary energy source at a very aggressive rate. Body fat begins to be used at a very rapid pace for energy.

At 18 Hours

Once you start to increase your fasting time from 16 to 18 hours, things begin to get a little bit more complicated.

Fasting 18 hours a day will give you a 6-hour window for eating. 6 hours is just enough time to eat two meals and MAYBE eat a little snack somewhere in the middle.

Levels of human growth hormone begin to increase at super-fast rates.

OMAD / 24 Hours

What is OMAD?

OMAD stands for “One Meal A Day”.

This is one of the more extreme versions of intermittent fasting where you literally only eat once per day.

Ketones start to release into the bloodstream.
All glycogen stores have been used up.
Your cells begin to disassemble dysfunctional processes and components within them - a process that is also known as autophagy.

At 36 Hours (Alternate Day)

There is a 300% increase in autophagy.

At 48 Hours

Another slight increase in autophagy, this time by 30%.
Regeneration begins.
The immune system completely resets.
There is a significant reduction in inflammation and the inflammatory response.

At 72 Hours

Autophagy peaks.

9 Benefits Of Intermittent Anabolic Fasting

And now for the good stuff.

You’re about to learn the answer to the question:

How does fasting influence hormone levels?

Consider the different windows of intermittent fasting you just learned.

All of them have you skipping breakfast.

Why is this important to note?

Because it’s the key to optimizing hormone levels. Consider that insulin, cortisol, testosterone, ehmm - ALL hormones - are most labile first thing in the morning.

Let’s look at the science:

Benefit #1 - IF Prevent’s Acute Episodes Of Low T

Every time you eat something, your testosterone takes a hit (7), and this drop can remain significant past the 3-hour mark (8, 9).

If you currently follow the general recommendation of eating 6 small meals throughout the day, just know that you’re effectively causing your testosterone to plummet after each meal.

With intermittent fasting, your meals are fit within a shorter eating window. As such, you’re eating fewer times during the day and allowing more prolonged periods of uninterrupted testosterone secretion.

Key Takeaway

Caloric ingestion causes a drop in testosterone. With intermittent fasting, you have fewer instances of caloric ingestion during the day, allowing the testosterone to remain elevated for longer periods of time.

There have been several studies showing that intermittent fasting increases testosterone levels.

Benefit #2 - IF Stimulates Testosterone Synthesis

In a study published in the European Journal of Endocrinology, researchers set out to observe the impact of a short-term fast on men’s androgenic hormonal concentrations. Blood samples were collected once before and once after a short-term fast.

Researchers found that the short-term fast increased the subjects’ LH (a precursor to testosterone) response by 67% and the corresponding testosterone response by 180% (10).

Although this finding is remarkable, I would recommend that you take it with a pinch of salt.

It’s important to understand the difference between an acute change and a baseline change. The above study found an over-night fast to induce an acute (short-term) 180% increase in testosterone, but it’s not like this increase will sustain over the long-term. Also, I was unable to find any other studies that replicate this result.

Key Takeaway

We now have direct evidence that a short-term fast results in a 180% increase in overall testosterone levels and a 67% increase in luteinizing hormone (the immediate precursor to testosterone).11.

Benefit #3 - IF Amplifies Human Growth Hormone (GH) Production

GH plays a crucial role in the proper growth and development of adolescents. In adults, it regulates tissue recovery, brain function, energy levels, aging, and metabolism (12).

IF can induce a significant increase of GH secretion - with some studies showing up to a 2000% increase (13, 14).

We know that traditional (multi-day) fasting increases HGH.

For example:

After 3 days of fasting, HGH levels have been shown to increase by 300%. This same study showed that after one week of regular fasting, a whopping 1250% increase in HGH.

Does intermittent fasting increase HGH too?

Yes - IF boosts GH levels in primarily 2 ways: 👇

Decreased Levels Of Insulin

By shorting the period of eating to just a few hours keeps insulin levels low for most of the day. Elevated insulin levels lead to a reduction in growth hormone.(15).

Reduced Belly Fat

This is one of the coolest benefits of intermittent fasting.

As we start to lose weight, we inevitably begin to lose belly fat as well. Unfortunately, it’s often one of the last areas of fat to be lost on our body, but it does start to decrease as we continue to shed off the pounds.

As HGH levels climb, we start to lose more and more belly fat as HGH has been proven to directly target belly fat. (16)

Soon there starts to be this cycle of reduced stomach fat that thereby increases levels of HGH. As HGH levels rise, we tend to lose more and more inches around our waist. The longer we do intermittent fasting, the longer this cycle has to build itself up. Eventually, our HGH levels are through the roof.

Key Takeaway

The production of GH and testosterone go hand in hand - higher GH leads to higher testosterone (17).

Other Benefits Of High HGH Levels

Increased muscle and strength (18)
Accelerated fat-loss (19)
Fix erectile dysfunction (20)
Improved mood (21)
Improved sleep (22)

Key Takeaway

More GH is definitely something you want more of running through your veins.

Benefit #4 - IF Resets Insulin Regulation

Insulin is a hormone that extracts glucose from carbohydrates for your body to use for energy or to store for later use.

Insulin & Testosterone

It has been well established (23) that higher blood sugar levels are associated with decreased testosterone.
Science tells us that men who have insulin resistance also have low testosterone levels.(24)
In a study published by the American Diabetes Association, researchers found testosterone levels to be positively correlated with insulin sensitivity (25).

Insulin Sensitivity

Over time, elevated blood sugar leads to a decrease in insulin sensitivity.

What is insulin sensitivity?

Insulin sensitivity is a measure of how much insulin is required by your body to deposit a given amount of glucose. When insulin sensitivity is high, only a small amount of insulin is necessary to lower blood glucose levels. When insulin sensitivity is low (aka insulin resistance), your body does not appropriately respond to insulin. As a result, more and more insulin is required to deposit that same amount of glucose. In extreme cases, insulin resistance can lead to type 2 diabetes.

As it turns out, fasting is extremely beneficial for insulin sensitivity (26). A short-term fast induces a significant drop in blood sugar levels (27), meaning that your body is primed for fat-loss. Also, the food you eat is more likely to be directed towards muscle tissue rather than fat (28).

A short-term fast also provides a lift to the hormone adiponectin (29), a hormone that can possibly reverse insulin resistance (30).

Insulin & Cortisol

The story of insulin sensitivity as it relates to testosterone starts with another hormone called cortisol.

Cortisol naturally spikes in the morning. Knowing this, consider the situation we create for ourselves each morning after eating breakfast.

Breakfast causes a spike in blood sugar
Our body compensates for this spike in blood sugar by releasing insulin from our pancreas.
Blood sugar drops rapidly
Cortisol levels are already at their peak

The combination of rapidly dropping blood sugar and elevated cortisol creates a situation where our bodies start to experience hunger (when they actually are not). This leads to us eating more and perpetuating the whole cycle all over again.

This cycle leads us to consume an excess of calories leading to insulin resistance over time.

By skipping breakfast, we allow our cortisol levels to drop and avoid this whole situation. As a result, our T levels remain elevated.

As an added bonus, by avoiding this cycle, we consume fewer calories. This leads to a decrease in BMI. Elevated BMI is an established risk factor for lower testosterone levels. (31)

Benefit #5 - IF Helps You Lose Estrogenic (Stubborn) Body Fat

Getting lean is the best way to naturally enhance your testosterone.

This is because body fat produces an enzyme called aromatase that converts testosterone into the female sex hormone, estrogen. By lowering your body fat, you reduce aromatase activity and prevent the breakdown of testosterone.

With intermittent fasting, you will be eating fewer meals per day. Doing so automatically facilitates a calorie deficit (unless you’re pigging out at every meal). Being in a calorie deficit is the golden rule of fat-loss, and IF steps it up a notch by boosting your metabolic rate.

Studies show that a short-term fast can increase energy expenditure by upwards of 14% (32, 33).

Intermittent fasting provides a powerful one-two punch that benefits both sides of the energy balance equation.

It decreases calorie intake (since you eat fewer meals per day), and It increases calories burned (since your metabolic rate is faster).

An interesting study on this phenomenon split 34 guys into two groups. Subjects in both groups ate the same amount of calories and were put on the same resistance training program.

The only difference was how the subjects timed their meals.

Subjects in the first group ate their meals at 1 p.m., 4 p.m., and 8 p.m. Subjects in the second group ate their meals at 8 a.m., 1 p.m., and 8 p.m.

After 8-weeks, the subjects eating within an 8-hour window lost more body fat while maintaining muscle mass (34).

Key Takeaway

Intermittent fasting enhances your metabolism and can help you burn more calories at rest. Burning more calories at rest equals faster fat-loss. The lower your body fat, the more testosterone is allowed to remain unconverted into estrogen.

Benefit #6 - IF Regulates Leptin

Leptin is a master hormone responsible for energy regulation.

Higher leptin equals lower testosterone (35).

And it turns out:

Fasting is a proven way to bring down Leptin (36).

Said another way:

Short term fasting down-regulates leptin levels.(37) And there is an inverse relationship between Leptin and testosterone.(38)

Key Takeaway

Fasting decreases Leptin, and the result is higher testosterone levels.

Benefit #7 - IF Fights Off Inflammation

Oxidative stress occurs with an increase of free radicals in the body.

Free radicals are highly reactive molecules that interact with your body’s cellular structures (like protein and DNA) and damage them. If left uncontrolled, oxidative stress can speed up the aging process and lead to the development of many chronic and degenerative diseases (39).

Research has shown intermittent fasting to be an extremely effective measure against markers of oxidative stress (40, 41).

Chronic inflammation is another condition that causes damage to both the cell and gene level. It is linked with a host of chronic illnesses like depression, heart disease, and obesity. Chronic inflammation also elevates cortisol production. Increased cortisol is linked with decreased testosterone. Intermittent fasting helps on both of these fronts as it has been shown to significantly reduce chronic inflammation (42, 43).

Key Takeaway

Intermittent fasting can help fight off inflammation and rid your body of free radicals.

Benefit #8 - IF Increases Cellular Repair

With the millions of processes taking place in your body every day, cells get worn out. Ideally, the body identifies these worn-out cells and repairs them through a process called autophagy. In the reparation process, the cells are cleared of toxins and estrogenic chemicals.

A high rate of autophagy plays a role in diseases prevention(44):

Cancer, Neurodegeneration, Cardiomyopathy, Diabetes, Liver disease, Autoimmune diseases, and Infections

Short-term fasting significantly enhances autophagy (45).

Key Takeaway

Intermittent fasting helps rid your cells of toxins and estrogenic chemicals. Intermittent Fasting Quick-Start Guide

Benefit #9 - IF Has MANY Other Benefits

In addition to hormone regulation, intermittent fasting has seemingly countless other benefits.

Here’s a quick list of some of the other benefits of intermittent fasting:

Healthier looking and “brighter” skin
Increased energy
Get sick less
Decreased bloating
Decreased inflammation
Decreased joint pain
Improves recovery time
Better sleep
Decreased gastric reflux
A lower A1C
Improved sense of wellbeing
Less stress
Reports of decrease in gray hair and even return to normal hair color
Decreased pain
Increased self-control
Less acne
Fewer issues with IBS
Decreased depression symptoms

There is a mountain of research supporting each of the benefits listed here.

I’ll give you one example:

A University of Utah study found that people who fasted just one day per month were 40% less likely to suffer from clogged arteries (46). There were over 500 subjects, and researchers accounted for habits like smoking, fasting, caffeine intake, and alcohol consumption. ** fasting was the only habit that correlated with lower rates of heart disease**. Even after adjusting for things like age, weight, diabetes, and blood pressure, the difference between fasters and non-fasters remained the same.

Okay. Let’s get back to hormones and mens health:

IF For Bodybuilders

I’m going to show you how I do intermittent fasting specifically to increase my own male hormones.

There are specific modifications I make, depending on my goals at the time.

You can optimize your hormone profile while simultaneously reaching different goals:

Weight Loss
Building Muscle

Cutting (Weight Loss)

One of the best things about intermittent fasting is that the vast majority of people doing it can lose weight without counting calories.

This is because when you limit the window of eating, it’s often hard to over-consume. After you eat for the first time after a fast, you tend to feel full faster.

That being said, some people still struggle to lose weight with IF.

There are many possible options for someone in this situation, but the best way to overcome this issue is to count calories.

I recommend using an app like myfitnesspal to count calories.

How do you know how many calories you should eat to lose weight?

Each person is different, but a quick way to figure out roughly how many calories you burn each day is to take your body weight in lbs and multiply by 15. The result is how many calories it takes to MAINTAIN your bodyweight.

For example:

A man who weighs 200lbs would be 200x15 = 3000 calories. As I said, this is how many calories he would need to maintain his weight.

To lose weight, all he has to do is consistently eat less than this.

How much less?

It depends on how quickly you want to lose weight, but depending on your goals, there is such a thing as losing weight too quickly.

Why?

Well, losing weight too quickly can lead to excessive muscle loss. Generally speaking, most people want to lose fat while maintaining muscle at the same time. Better yet, lose fat while gaining muscle at the same time.

How much of a calorie deficit can you have to maximize weight loss while preserving muscle?

Research has shown that the sweet spot is around 25% of your total daily energy expenditure (TDEE).

Let’s look at our example again.

So far, we have a 200lb male who we have determined burns around 3000 calories per day. To lose weight while minimizing muscle loss or potentially even gaining muscle, he would aim to eat 3000 -(3000x0.25) 750 calories per day or 2250 calories per day.

Keep in mind that these numbers are just general guidelines or good starting points. As mentioned above, everyone is different.

Bulking (Building Muscle)

Intermittent fasting is typically thought of as a weight-loss strategy, but I’m here to tell you that it can absolutely be used to build muscle as well.

How?

It all comes down to energy balance.

You know, the ol’ “calories in versus calories out” adage.

While traditional bodybuilding strategies work great for making you look good, unfortunately, these strategies tend to take a dump on your testosterone levels.

It seems counter-intuitive, but it’s true.

The good news is that it doesn’t have to be that way. IF is an excellent solution for bodybuilders who also want to optimize their hormones and reap the benefits of higher testosterone and HGH levels.

Key Takeaway

Combining intermittent fasting with resistance training is an excellent way to gain muscle, lose fat, and increase testosterone levels naturally.

Food List

Here is a list of the foods you are allowed to have while in a fasting window:

Water
Coffee (no cream or sugar)
Tea
Diet soda
Sugar-free gum
Anything with 0 calories

And here is the list of foods I recommend for your eating window.

Medications

A quick note about medications and vitamins:

It should be obvious, but you should always follow the recommendations of your physician. Never opt to do anything different from what your doctor tells you, ESPECIALLY when it comes to medications.

Unfortunately, medications and OTC vitamins often contain fillers in them that are enough to effectively break your fast and halt autophagy in its tracks.

That being said:

With some medications, the timing isn’t that important. For other drugs, the timing is imperative. Talk with your doctor and see if it would be appropriate to change the time you take your medicine to fit the times you’re not fasting.

Before and After Intermittent Fasting Results Pics

IF can produce some pretty impressive results.

I interviewed several men from the “Intermittent Fasting Lifestyle” Facebook group who have been able to transform and rebalance their bodies.

A HUGE shout out to Charles Evans, Jonny Oddo, Sifat Raquib, & Tobias Karlsson.

All of them answered the following questions:

How long have you been doing IF?
How much weight have you lost?
What sort of foods did you eat?
What is your diet like?
Are you a purist, or did you drink coffee, diet soda, sugar-free gum, etc.?
Have you noticed any of the classic signs and symptoms associated with increased T levels (i.e., more energy, increased muscle mass, lower body fat percentage, more clarity of mind, etc.)?

Before & After #1: Charles

I’ve tried most of the different types of intermittent fasting. I started with 16:8, 18:6, 20:4. I currently do 22:2 OMAD. I don’t do keto or any other diet restriction.

I’ve been doing IF for 11 months now and lost 50 pounds. Although I’ve been in maintenance mode since March of this year (2019). In 2015 I weighed 270lbs. Over the next 3 years, using only portion control, I’ve lost 30lbs. Then in 2018, from the end of April to July, I lost 13lbs with portion control and daily walking. I discovered IF at the end of July in 2018 at the weight of 230lbs. I was down to 199lb by December. I was in the 180lb range by February/March of 2019. I’ve been in maintenance mode ever since. I’ve been pleasantly surprised.

Intermittent fasting seems too easy when you first hear about it. “I can lose weight just by not eating? I don’t have to do some weirdly restrictive plan?”. The only thing I restrict myself from is soft drinks. Otherwise, I eat what I want. Mostly I try to be healthy. My typical meal consists of a large chicken breast, a vegetable mix consisting of carrots, green beans, baby spinach, and peanuts. I also do a sandwich of multigrain bread, mayo, mustard, hot sauce, and deli smoked turkey. Dessert is usually ice cream. Sometimes I treat myself and get a medium pizza and garden salad from Dominos or go out to an Asian buffet restaurant nearby.

Only water for me. It was a pretty easy choice for me. I had to cut out soda back in 2015 after getting diagnosed with type 2 diabetes. I can’t stand the taste of coffee and never was a fan of tea. Just leaves me with water. The coffee thing is ironic, considering I live in Seattle.

Currently no exercise. I do walk every day for about 2 miles. I have some items at home for infrequent exercise of muscles, dumbbells, that sort of thing.

I knew that it increased HGH but have not heard about testosterone. But yes, clear thought processes, more alert, leaner body mass (aside from my stubborn belly fat).

Before & After #2: Jonny

I do keto IF. 18/6 Monday through Friday. 20/4 on Saturday and OMAD on Sunday.

I’ve been doing this for 11 months now. I started at 330 lbs and am currently 199 lbs.

I eat greens, fruits, meats. I never track my calories. I knew I was eating at a calorie deficit because the weight kept coming off, and my clothes fit differently. Tracking your macros is very important for a lot of people, though. I guess I just never needed it.

During my fasting window, I drink black coffee and water only.

I work out in the gym 5 days a week. 3 days of strength training and 2 days of cardio.

Yes, all of the above. I’m like a different person now with all the energy I have. I go non-stop from 5:30 AM to 10:30 PM when before I little to no energy. My muscle mass has increased, and my mental clarity is above and beyond better.

Anyone who knows me knows I love my beer, Mountain Dew, pizza, wings, fast food, and pasta. I could eat and drink with the best of em. Honestly, anything that was unhealthy I’d consume.

I had no energy and no motivation. Waking up every day was a struggle. I was always the guy that hid from the camera. If someone did take a picture of me, I would always make sure to tell them not to post it on Facebook.

But I couldn’t hide from the cameras on my son Waylon’s 1st Birthday. I remember going home that night, getting on Facebook, and seeing myself in those pictures. I was very depressed and embarrassed about how big I was.

I remember telling my wife Ivy that night I was going to do whatever it took to change my life around.

My brother Jason introduced intermittent fasting to me, and it completely changed my life.

I have lost 130lbs. No more back pain or knee pain. I am off blood pressure pills and my addictions are gone!

It wasn’t easy.

I wanted to quit many times, but I wouldn’t allow myself. This is just the beginning for me. I have a lifetime to go.

I want to remain healthy for my beautiful wife Ivy and my son Waylon! I hope this might inspire somebody who felt the same way I did. I put my faith in God, and he guided me to where I am today. I know I couldn’t have done it without him by my side.

Before & After #3: Sifat

I do 20/4 or sometimes 19/5.

It will be 1 year next month. I’ve lost about 80lbs from 230lbs to 160lbs, but I’ve been working out as well, so I bulked up to 172lbs.

My meals are 4-5 eggs, veggies, any type of peanut butter - 2 to 3 spoon fulls, and that’s it. I do mix it up every few weeks, so I don’t get tired of it. I eat lots of turkey and chicken breasts in place of eggs with salads. I try to stay away from red meat. I eat anywhere between 1200-1500 calories (per day). On days I work out it’s 1500. I have 1 cheat day every Saturday where I eat something different, but I don’t go overboard.

For fasting, I do nothing but water, coffee, 0 sugar, and calorie products.

I work out 5-6 days a week. I only do calisthenics, cardio, and ab workouts.

Very true. I was skinny before, and then I gained weight, but this time I mixed IF with it and noticed a big difference. I’m stronger. Getting muscle is a lot easier than muscle memory. My body fat percentage is at an all-time low of 11%, but I’m aiming for 6%.

Before & After #4: Tobias

Omad! One meal a day, fasting 23 hours a day for 10 months and 16/8 5 months.

I’ve lost 54 kg! (~119lbs) over 15 months now.

I eat everything! Pizza almost every week, for example. No special dietary restrictions. No candy, but nothing else.

I do drink black coffee and water while fasting.

As far as diet goes, I drink almost 2 liters of diet soda every day, mostly Pepsi max. Dirty fasting. I tried 3 weeks with only water and didn’t notice any difference, soon went back to the diet sodas. I wouldn’t survive without coffee - Haha.

Nope. I don’t work out consistently. I’ve worked out perhaps 20-25 times in 15 months. But I’m a full-time culinary student. I work between 15-30 hours a week and work in the student pub as well, so full speed all the time.

Yes! Mostly more energy & a clearer mind. I need less sleep, even if I’m working way more. I have gotten brighter. It’s like my mind is on at full speed now. Not quite as much as in the movie limitless, but a similar process.

The Best Resources Online

This article has only scratched the surface of the vast topic of intermittent fasting. To learn more, check out the following best intermittent fasting resources on the internet:

If you’d like to learn more about testosterone & your diet, I recommend the following resources:

At The End Of The Day

At the end of the day, it’s clear that intermittent fasting has some fantastic health benefits.

Most importantly:

Science has observed (and validated) significant increases of both testosterone and HGH in humans.

IF is just one piece of the anabolic diet puzzle, but it’s an important one.

There’s no excuse for not getting started today. Once you settle in,

You never have to think about dieting again.

4 Health Benefits Of Fenugreek For Men

Sun, 22 Nov 2020 00:00:00 +0000

Let’s talk about:

The benefits of Fenugreek - for men:

Men in India have traditionally used this herb to enhance performance, health, and wellbeing.

Fast forward to today:

It’s become a popular (almost expected) ingredient in test booster supplements.

But does it work?

Let’s review the science.

What is Fenugreek?

Tigonella foenum-graecum, aka Fenugreek or Greek Hay, is a herb that’s part of the pea family (Fabaceae). It is most popular in Arabic regions and in India, where it has traditionally been used to enhance aspects of male health.

The most commonly used part of the plant are its seeds, which can be used in cooking as well as in making medicine.

Although known to possess antioxidant, antimicrobial, and anti-diabetic properties, today fenugreek is a primary ingredient in many of the best-selling testosterone supplements on the market.

Human Trial #1

Effects Of A Purported Aromatase And 5α-reductase Inhibitor On Hormone Profiles In College-age Men.

Effect

Increase

Trial Design

Double blind

Trial Length

8 weeks

Number of Subjects

Gender

Male

Body Type

Resistance-trained

Breakdown

30 resistance-trained men were randomly assigned to ingest either 500mg of fenugreek or placebo once per day for 8 weeks. Participants were also put on a 4-day/week weight lifting program.

At the end of 8 weeks, the subjects supplementing with fenugreek experienced an average increase of 6.57% in total testosterone and 12.26% increase in bioavailable testosterone levels. The subjects given placebo experienced a 15.3% decrease in total testosterone and 16.7% decrease in bioavailable testosterone.

As for the strength increases, they were statistically insignificant across both groups.

Human Trial #2

Physiological aspects of male libido enhanced by standardized Trigonella foenum-graecum extract and mineral formulation.

Effect

None

Trial Design

Double blind

Trial Length

6 weeks

Number of Subjects

Gender

Male

Condition

Erectile Dysfunction

Breakdown

60 healthy men without ED between the ages of 25 and 52 were given either 600mg of fenugreek or placebo for 6 weeks.

Researchers reported that fenugreek supplementation had an overall positive impact on physiological aspects of libido. Testosterone levels, however, remained the same between both groups.

Human Trial #3

Fenugreek Extract Supplementation Has No effect on the Hormonal Profile of Resistance-Trained Males.

Effect

None

Trial Design

Double blind

Trial Length

8 weeks

Number of Subjects

Gender

Male

Body Type

Resistance-trained

45 resistance-trained men were randomly assigned to ingest either 500mg of fenugreek or placebo once per day for 8 weeks. Participants were also put on a 4-day/week periodized resistance-training program.

At the end of 8 weeks, testosterone levels remained relatively the same amongst subjects in both groups.

The subjects receiving fenugreek, however, experienced a 9.42% decrease in DHT levels.

Human Trial #4

The Effects of a Proprietary Fenugreek Extract on Strength & Body Composition.

Effect

Increased lean mass, decreased body fat

Trial Design

Double blind

Trial Length

8 weeks

Number of Subjects

Gender

Male

Body Type

Resistance-trained

30 resistance-trained men were randomly assigned to ingest a daily dose of either 500 mg of fenugreek or placebo. For 8 weeks, the subjects were also put on 4-day/week training program.

After 8 weeks, the subjects that received fenugreek experienced greater decreases in body fat percentage (-1.8% vs -0.05%) and greater increases in lean muscle mass (2.4kg vs 1kg) compared to placebo.

Human Trial #5

The effects of a commercially available botanical supplement on strength, body composition, power output, and hormonal profiles in resistance-trained males.

Effect

Decrease

Trial Design

Double blind

Trial Length

8 weeks

Number of Subjects

Gender

Male

Body Type

Resistance-trained

49 resistance-trained men were randomly assigned to ingest either 500mg of fenugreek or placebo over the course of 8 weeks. Subjects were also put on a 4-day/week periodized training program during this time.

Compared to placebo, the fenugreek group lost more body fat (-2.3% vs -0.39%) and gained more strength on their leg press 1-RM (85kg vs 48kg) and bench press 1-RM (9kg vs 4kg).

The fenugreek group experienced a 10% decrease in free testosterone levels. The placebo group, on the other hand, actually experienced a 17% increase in free testosterone.

Other Benefits Of Fenugreek

Fenugreek can help with other areas of your health. Below are 5 proven benefits of fenugreek.

1. Better Digestion

Fenugreek can help with a number of digestive problems.

Since fenugreek is high in fiber, it can help with constipation (1). It can also help with stomach ulcers due to its anti-inflammatory properties (2).

2. Improved Markers of Cholesterol

Fenugreek has also been shown to benefit those with heart conditions.

In one study, patients suffering from coronary artery disease, fenugreek significantly lowered total cholesterol and triglycerides, without affecting HDL cholesterol (3).

3. Boosts Libido

Human Trial #2 cited above showed improved markers of physiological aspects of libido in men supplementing with 600mg of fenugreek over a course of 6 weeks (4).

Although this finding is not reliable (since its based on self-reports) it’s still interesting to note.

4. Anti-inflammatory

When applied directly to the skin fenugreek can reduce external inflammation (5). This makes it an effective treatment for conditions such as:

Eczema
Ulcers
Furunculosis
Gout
Wounds

Fenugreek applied to the skin can cause irritation, so it’s important that you test with a little bit before going all in.

5. Adds flavour to food

In India, fenugreek is a common ingredient in many spice blends. It is also used to add flavour to curries (6).

6. Bodybuilding

Several of the studies cited above report tremendous muscle and strength gains in subjects supplementing with fenugreek. But the important point to note is that both of those studies were funded by Indus Biotech, the company that manufactures Torabolic (a fenugreek supplement).

Sure the studies may be published in reputable scientific journals, but the results should be taken with a pinch of salt.

Also, one human trial showed no differences in muscle and strength amongst placebo and subjects supplementing with fenugreek. So regarding bodybuilding, the results are inconclusive.

Possible Side-Effects of Fenugreek

When taken by mouth, fenugreek can cause stomach irritation in the form of gas, bloating, and diarrhea. When applied to the skin, it can cause irritation.

In people with bleeding disorders, fenugreek can aggravate the problem and cause excessive bleeding.

If you’re on blood-thinning medications, or suffer from any other condition for that matter, consult with a doctor before using fenugreek.

Here’s the full list:

Diarrhea
Upset stomach
Bloating
Gas
“Maple syrup” odor in urine
Nasal congestion
Coughing
Facial Swelling
Wheezing
Allergic reactions
Lower blood sugar in diabetics

(source)

Summary

Trigonella foenum-graecum, aka Fenugreek, is a herb from India that has traditionally been used as an aphrodisiac.

Although Fenugreek is a common ingredient in many best-selling testosterone boosters, the science refutes its ability to have any significant impact on T. Here’s a look at the 3 human trials:

500mg of Fenugreek supplementation in resistance-trained men was only enough to increase their bioavailable testosterone levels by 12.26% after 8 weeks of use (1).
600mg of Fenugreek supplementation in healthy men (without ED) for 6 weeks improved their physiological aspects of libido without any impact on testosterone (2).
500mg of fenugreek supplementation in resistance-trained men had no impact on testosterone levels after 8 weeks of use. They did, however, experience a 9.42% decrease in DHT levels compared to placebo (3).

The above are the only 3 human trials that have been performed with Fenugreek and its interaction with testosterone. For the most part, we can conclude that its impact on testosterone is negligible. Even in the first study, the subjects’ levels increased by a mere 12%. This is nowhere near enough to experience any differences in energy, muscle-building, or quality of life.

In the third study, subjects’ experienced a 9.42% decrease in DHT levels. DHT is an androgen that is derived from testosterone. Basically everywhere in the body - except muscle tissue - the androgenic effect is carried out by DHT. It’s DHT, and not testosterone, that exerts its influence on our brain, skin, and prostate.

(source)

Conclusion

The jury is still out on the relationship between Fenugreek and testosterone. Some studies say yes, some neutral, and some show a negative correlation.

It has a relationship with testosterone is inconclusive.

But not all is lost.

If you want to get lean and increase your sex drive, then you will probably want to take a T booster containing fenugreek.

Fenugreek get’s a lot of crap from the bodybuilding community.

Why?

It comes down to inconsistencies in the definition of terms.

“Testosterone booster” has become increasingly convoluted over the past few decades. It is now an umbrella term that ambiguously means “male enhancement supplement”

Fenugreek is a male enhancement supplement and a possible testosterone booster.

30+ High-Impact Testosterone Boosting Foods (PDF List)

Sat, 21 Nov 2020 00:00:00 +0000

This is a list of the 30 most important testosterone boosting foods.

I’ve also compiled a done-for-you grocery list of 80+ T-bosting foods (PDF) that you can download here.

This is a heavily referenced, no-nonsense list.

Let’s get started.

1. Whole Eggs

Whole eggs are an all-around superfood.

Not only do they provide a rich source of vitamins and minerals, but they also pack-a-punch of T-boosting fats (38% saturated, 44% monounsaturated), protein, and HDL (aka good cholesterol).

Many misinformed “health-conscious” individuals think that cholesterol is bad, and you should avoid it at all costs. These are the same people who remove the yolk and opt for egg-white omelets.

Whether cholesterol is “good” or “bad” for you is a complicated topic and goes beyond this article’s scope.

As far as its relationship with T is concerned, know this:

Testosterone is quite literally made out of dietary cholesterol.

Eating the yolk provides your body with the fundamental building block it needs to produce T.

Studies (1, 2) have consistently shown that regular egg consumption does not negatively impact heart health.

For a more in-depth look at how cholesterol affects the body, check this article out.

2. Brazil Nuts

Nuts are a healthy source of fats. Although Brazil nuts contain a hefty amount of monounsaturated and saturated fats, their real T-boosting ability lies in their micronutrient content.

Brazil nuts deliver a rich source of selenium, a mineral that has been proven to support testosterone production (3, 4).

Just 1 ounce of Brazil nuts provides your daily requirement of selenium.

3. Avocados

Most fruits contain carbs.

The avocado is unique in that 77% of its calories come from fat, and most of it is monounsaturated fat, i.e., precisely the type of fat that supports T.

Other than the fat content, avocados also provide a rich source of vitamins and minerals, namely:

Vitamin A
B vitamins
K2
Zinc
Magnesium
Potassium
Copper

Avocados are incredibly nutritious, and their health benefits go beyond just increasing testosterone.

Read about all of the ways avocados can benefit your life.

4. Coconut Oil

Countless studies show coconut oil to be amongst the healthiest foods on the planet.

About 91% of the fat in coconut oil is T-boosting saturated fat.

However, unlike other familiar sources of saturated fat (animals, butter, eggs, etc.), the fat from coconut oil is made up of MCFAs (medium-chain fatty acids).

MCFAs are the perfect energy source because they are directly transported to the liver and instantly used as fuel. It is near impossible for them to get stored as fat.

There haven’t been any human studies on the impact of coconut oil on testosterone, but a few rodent studies demonstrate impressive results:

Rats fed coconut oil daily for 60 days had lower cortisol and significantly higher T levels than those who consumed olive oil, soybean oil, grapeseed oil, or no oil (5).

It is not for sure that this exact effect will carry over to humans as well, but it is still interesting to note.

5. Olive Oil

Researchers found (6) that men consuming olive oil every day for three weeks experienced 17% higher testosterone levels. This likely occurred due to the high monounsaturated fat content.

Olive oil is also a proven anti-inflammatory (7) and antioxidant (8).

When you buy olive oil, go for the extra virgin kind.

Extra virgin means that it has been extracted from the first press and is free from any added substances.

6. Grass-Fed Butter

Butter provides a rich source of saturated fats.

On top of that, butter also provides CLA (has a positive effect on T) and many vitamins and minerals.

Opt for grass-fed butter because it comes from cows feeding on a natural diet of grass rather than grains.

Also, grass-fed butter has a better nutritional profile of fatty acids and fat-soluble vitamins.

7. Ricotta Cheese

Fermented foods aid testosterone by providing your body with probiotics.

Probiotics are healthy gut bacteria that aid digestion and proper nutrient absorption (9).

Ricotta cheese also provides a natural source of whey protein.

And protein is indeed the least essential macronutrient for testosterone.

However, whey protein intake seems to blunt the stress hormone cortisol during intense training (10).

8. Bacon

Bacon is another food packed with T-boosting saturated fat and cholesterol.

But the catch here is that you should go for organic bacon.

The cheap, traditional bacon that you get everywhere is sourced from pigs fed on an unnatural diet and pumped full of hormones, antibiotics, and estrogenic compounds.

9. Minced Meat

Whether you get minced beef, pork, lamb, or turkey, minced meat provides a rich source of saturated fats and animal protein.

Although protein is the least important macronutrient for testosterone production, your body still needs muscle growth and recovery.

Protein coming from animal sources is far superior to any other source.

10. Tuna

Tuna is yet another great source of high-quality animal protein that can aid in muscle recovery and growth.

But tuna’s T-boosting properties lie in its high vitamin D and omega-3 content.

Vitamin D is a crucial component in testosterone production, and tuna is one of the best food sources.

11. Salmon

If you don’t like tuna, you can opt for salmon, which delivers a similar nutritional profile.

Salmon contains several testosterone boosting ingredients:

Vitamin D
omega-3
dietary cholesterol
A hefty dose of selenium

12. Shellfish

Whether its crab, lobster, shrimp, or prawns, shellfish provide a rich source of:

Zinc
Magnesium
Selenium
Vitamin D.

All of these are micronutrients associated with increases in testosterone levels.

13. Oysters

Oysters are the quintessential T-boosting food.

The main T-boosting ingredient in oysters is zinc; just six of them provides the recommended daily amount.

But other than the zinc content, oysters also contain magnesium, selenium, copper, and vitamin D, all of which are vitamins and minerals that have a positive correlation with testosterone.

Casanova (the 18th-century ladies man) used to eat 60 oysters for breakfast every morning.

Maybe he was on to something.

14. Grapes

The skin of red grapes contains resveratrol, a proven aromatase inhibitor (11).

Recall from earlier that aromatase is an enzyme that converts testosterone into estrogen.

By consuming red grapes, you reduce aromatase activity, therefore allowing an elevated concentration of testosterone.

15. Pomegranates

Pomegranate is one of the only fruits that has been directly studied for its effect on testosterone.

In one study (12), researchers gave subjects pomegranate juice for two weeks, and at the end of 2 weeks, the average increase in testosterone was 24%.

In test-tube studies (13), pomegranates have been shown to have anti-estrogenic effects.

I love pomegranates and include them as an everyday part of my diet (whenever they are in season, that is).

16. Strawberries

In addition to being delicious, strawberries also contain vitamins and minerals that aid testosterone production.

These include magnesium, vitamin C, and a bunch of antioxidants.

Higher vitamin C intake has been associated with lower levels of cortisol (14).

Also, vitamin C intake is associated with a higher sperm count (15).

17. Bananas

Bananas are well known to be a potent source of potassium.

Banana also delivers a little known mineral called bromelain shown (16) to support testosterone production.

18. Potatoes

You already know that carbohydrate consumption is critical for your body to produce optimal testosterone - especially if you are a man who lifts weights regularly.

The problem is that many of the carbs that form the basis of the Modern American Diet come from refined grains.

The extent to which grains affect the human body is beyond this article’s scope, but eating refined grains causes inflammation (17) and spikes blood sugar (18). Both of these outcomes negatively affect testosterone.

This is why I opt for potatoes (all kinds) as one of my primary carb source.

They provide me with the energy to power through my workouts while minimizing the effect of cortisol.

19. Kidney Beans

Not only are kidney beans loaded with zinc, magnesium, and iron, but they also provide more protein than any other plant source.

Like potatoes, beans provide an excellent source of slow-release energy without spiking blood sugar.

I add a large can of dark red kidney beans to my turkey chili, which I eat on most days.

20. Pumpkin Seeds

Pumpkin seeds provide an excellent source of zinc, magnesium, and vitamin K, all of which support T.

Furthermore, pumpkin seeds also contain a bunch of T-boosting saturated fat.

Pumpkin seeds are an excellent snack to munch on in between meals.

21. Mushrooms

Mushrooms have powerful anti-estrogenic effects.

They contain an ingredient called polysaccharides, a proven aromatase inhibitor (19).

Less aromatase activity means more testosterone in your bloodstream.

All mushrooms have anti-estrogenic effects, but it is the white-button mushrooms that have been studied (20) to have the most potent effects.

22. Ginger

The active ingredient in ginger, gingerol, has powerful anti-inflammatory effects (21).

Studies have also shown gingerol to have androgenic effects (22, 23). These effects, however, have only been studied in rats.

A human study of infertile men shows that ginger supplementation over three months increases T levels by 14% (24).

23. Onions

Onions are a proven anti-inflammatory (25) and antioxidant (26).

Multiple rodent studies (27, 28) have found onion consumption to have powerful testosterone boosting effects.

It is impossible to say whether this same effect carries on to the same extent in humans, but it is interesting to note.

Onions also contain quercetin, an ingredient that has been shown (29) to have anti-estrogenic effects.

24. Broccoli

Cruciferous vegetables, including broccoli, cabbage, cauliflower, and brussel sprouts, are all proven estrogen-blockers (30).

Cruciferous vegetables contain carbinol.

Studies have shown (31) carbinol consumption to increase estrogen excretion by up to 50% in men.

As you know, estrogen holds an inverse relationship with T:

Lower estrogen means higher testosterone (this relationship does not hold when using exogenous forms of testosterone).

25. Spinach

Spinach provides one of the best dietary sources of magnesium. Just one cup of cooked spinach offers close to half of your recommended daily amount.

Spinach also contains B vitamins and iron, both of which are micronutrients that your body needs for optimal function.

26. Curcumin

Curcumin is the active ingredient found in turmeric. It is a proven anti-inflammatory (32), antioxidant (33), and possibly an anti-catabolic agent as well (34, 35).

Although its direct interaction with testosterone production has not been studied, affecting these three areas in such a way is likely to affect testosterone positively.

27. Asparagus

Asparagus has long been considered a natural aphrodisiac.

It is loaded with B vitamins, magnesium, vitamin E, and potassium.

Vitamin E has been shown to have an essential role in testosterone production (36). Magnesium, as you know, is also a crucial component.

28. Figs

Figs provide a rich source of manganese, iron, potassium, and zinc, i.e., all minerals that aid your body’s cardiovascular health, muscular health, and hormonal production.

Figs also contain many antioxidants that can help flush your body of unwanted materials (37).

29. Chicken Liver

Chicken liver (and all animal organs for that matter) provide a rich source of zinc, vitamin K, and saturated fats.

You already know that zinc is crucial for optimal T.

Vitamin K has also been shown (38, 39) to affect T positively, but only in rodent studies.

30. Fermented Foods

As mentioned above, fermented foods (pickles, kombucha, kimchi, yogurt) all provide an excellent source of probiotics.

By eating fermented foods, not only will the probiotics aid digestion, but they will also allow your body to better absorb nutrients.

31. Grass-Fed Beef

Of course, this list would be incomplete without some good ol’ steak.

All types of red meat provide hefty amounts of T-boosting saturated fats.

Steak has been my go-to meal for a couple of years now, and the best part is that it’s so easy to make.

And, as I mentioned above, I always go for grass-fed meats.

Download The Full List Of 80+ Testosterone Boosting Foods

👉 Free Ebook 👈

Shilajit & Testosterone

Sat, 21 Nov 2020 00:00:00 +0000

What Is Shilajit?

Shilajit is a mix of minerals from Ayurvedic Medicine (5,000 year old natural healing system from India) that provides a host of health benefits ranging from better energy to improved brain health.

Although Shilajit has traditionally been used for ages, its introduction to the West is still relatively new.

As such, not many studies have been performed with it.

Is It A Testosterone Booster?

As for its effects on testosterone, there’s been only one human study:

60 infertile men given 200mg of Shilajit daily experienced a 23.5% increase in testosterone levels after 90 days of use (10).

Although an effect of the same extent is unlikely to carry on to an otherwise healthy man, the positive interaction with testosterone is clearly there.

(source)

What is Sex Hormone Binding Globulin (SHBG)?

Sat, 21 Nov 2020 00:00:00 +0000

What is Sex Hormone Binding Globulin (SHBG)?

SHBG is a carrier protein that binds to and transports estrogens and androgens. Your body only uses a small amount of these sex hormones at any given moment and the purpose of SHBG is to safeguard them from being metabolized too quickly.

SHBG has a high binding affinity for testosterone and therefore SHBG-bound testosterone is considered biologically inactive, i.e. it is unable to exert an influence on your mind and body.

With all other factors being equal, SHBG and free testosterone hold an inverse relationship:

Why is SHBG Important?

Higher SHBG translates to lower levels of free T and lower SHBG means higher free T.

This relationship is crucial because a man with normal total testosterone but high SHBG can still end up experiencing the symptoms of low testosterone.

The normal range for SHBG in men lies between 10 to 57 nmol/L.

High SHBG translates to less bioavailable testosterone.

Low SHBG, though, is not a good thing either and has been linked to increased rates of obesity and diabetes.

As with most things in life, balance is key.

How To Check Your SHBG

You can get this test online for cheap WITHOUT a doctor or insurance.

Click here to learn more.

Kind Regards,
David, RN, CCRN
Founder of AndrogenHacker

Mucuna Pruriens & Testosterone

Sat, 21 Nov 2020 00:00:00 +0000

Mucuna Pruriens has been used for 1000s of years to treat a variety of conditions. Recently, it is beginning to make waves in the scientific community for its powerful effects on male health.

This article will cover everything you need to know about Mucuna Pruriens supplementation and its interaction with testosterone.

TL;DR

Mucuna Pruriens has been shown to have powerful testosterone boosting effects in infertile men. More research is needed to confirm whether this effect carries on to effect otherwise healthy men as well.

What is Mucuna Pruriens?

Mucuna Pruriens, aka Velvet Bean, is a legume that grows from trees and is native to India and tropical regions of Africa (1).

Traditionally, Mucuna Pruriens has been used in Ayurverdic Healing (an ancient branch of Indian herbal medicine) to treat Parkinson’s disease (2, 3, 4). It has also been used in tribal communities to treat snake bites (5).

The active ingredient in Mucuna Pruriens is L-DOPA or Levodopa, a direct precursor to dopamine (6).

Dopamine is a chemical messenger that passes signals between brain cells. It is responsible for a number of bodily functions and a key factor in motivation, productivity, and focus. When you really narrow it down, dopamine is responsible for our pleasure-reward system (7).

Feelings such as joy, happiness, and excitement can all be tied back to the amount of dopamine circulating in your brain.

Too little dopamine can leave you feeling unfocused, fatigued, and even depressed. People with a dopamine imbalance frequently compensate by involving in self-destructive behaviour (drugs, gambling, porn, etc) to give their dopamine levels a boost.

(source)

Does Mucuna Pruriens Increase Testosterone Levels In Humans?

Men with low testosterone generally have low levels of dopamine as well.

Mucuna pruriens provides L-DOPA, which increases the amount of dopamine in your brain. In theory, this should have a positive impact on testosterone levels. Let’s see if it carries over in practice.

The following are 4 human trials that have observed the effect of Mucuna Pruriens supplementation on testosterone levels in men.

Human Trial #1

Mucuna Pruriens Improves Male Fertility By Its Action On The Hypothalamus-pituitary-gonadal Axis.

Effect

Increase

Trial Design

Cohort

Trial Length

3 months

Number of Subjects

150

Gender

Male

Body Type

Infertile

Methods

150 men (aged 25-40) were recruited for this study. Half of them were infertile, while the other half served as the control group (healthy and fertile).

The 75 infertile subjects were further split into 3 groups based on their sperm quality:

Normozoospermic infertile men (normal sperm parameters)
Oligozoospermic infertile men (low sperm concentration)
Asthenozoospermic infertile men (reduced sperm motility)

The infertile men were prescribed to receive a daily dose of 5g of mucuna pruriens seed powder for 3 months.

Semen and blood samples were collected at baseline and at the 3-month mark.

Results

Supplementing with mucuna pruriens improved all parameters of sperm quality in all the subjects receiving it:

Normozoospermic men increased sperm concentration by 25.9%.
Oligozoospermic men increased sperm concentration by 576%.
Asthenozoospermic men increased sperm motility by 40.8%.

As for hormonal parameters:

Normozoospermic men experienced a 23% increase in LH and 27.4% increase in T.
Oligozoospermic men experienced a 41.3% increase in LH and a 38.8% increase in T.
Asthenozoospermic men experienced a 39.8% increase in LH and a 38.1% increase in T.

Key Takeaway

Mucuna Pruriens seems to have a serious positive impact on seminal parameters as well as testosterone levels in infertile men. Whether an effect to this extent carries on in otherwise healthy men as well is still unclear because the control group in this experiment did not receive mucuna pruriens supplementation.

Human Trial #2

A proton NMR study of the effect of Mucuna pruriens on seminal plasma metabolites of infertile males.

Effect

Increase

Trial Design

Cohort

Trial Length

3 months

Number of Subjects

230

Gender

Male

Body Type

Infertile

Method

180 infertile men (aged 22-45) and 50 healthy fertile men were recruited for this experiment.

Like in Human Trial #1, the infertile subjects were divided into 3 groups (normozoospermic, oligozoospermic, asthenozoospermic) based on their seminal parameters.

The infertile subjects received 5 grams of mucuna pruriens seed powder daily for 3-months.

Semen and blood samples were drawn before and after the 3 months of treatment.

Results

Seminal improvements were as follows:

Normozoospermic subjects improved sperm concentration by 19% and sperm motility by 7%.
Oligozoospermic subjects improved sperm concentration by 66.7% and sperm motility by 28.9%.
Asthenozoospermic improved sperm concentration by 28.8% and sperm motility by 31.8%.

Hormonal improvements were observed as follows:

Normozoospermic subjects increased LH by 25.4% and T by 16.9%.
Oligozoospermic subjects increased LH by 56% and T by 43.24%.
Asthenozoospermic subjects increased LH by 40% and T by 29.5%.

Key Takeaway

Once again, supplementing with 5g of Mucuna Pruriens for 3 months allowed infertile men to improve sperm quality and significantly increase testosterone levels as well.

Human Trial #3

Mucuna pruriens Reduces Stress and Improves the Quality of Semen in Infertile Men.

Effect

Increase

Trial Design

Cohort

Trial Length

3 months

Number of Subjects

120

Gender

Male

Body Type

Infertile

Methods

60 infertile men (aged 30-38) were randomly selected to receive 5 grams of M. pruriens seed powder for 3 months. 60 healthy, fertile men were kept as the control.

Blood and semen samples were taken at baseline and after the 3-months of treatment.

Like in the above two experiments, subjects were divided based on their seminal parameters.

Results

M. pruirens supplementation allowed all subjects to experience tremendous improvements in semen quality with sperm concentration increasing by 688% in oligozoospermic subjects and sperm motility increasing by 32% in asthenozoospermic subjects.

Testosterone levels weren’t a measure in this experiment, but researchers did observe cortisol measurements:

In normozoospermic subjects, cortisol levels decreased by 27%.
In oligozoospermic subjects, cortisol levels decreased by 81%.
In asthenozoospermic subjects, cortisol levels decreased by 55%.

Key Takeaway

Although testosterone levels were not observed in this experiment, cortisol levels were. Cortisol and testosterone are derived from the same raw material in the body, and therefore hold an inverse relationship. In other words, lower cortisol = higher testosterone. The fact that Mucuna Pruriens supplementation was able to significantly decrease cortisol is a sure-fire signal that it increased testosterone as well.

The Bottom Line: Mucuna Pruriens Is a Powerful Testosterone Booster In Infertile Men

The current research has only observed how M. pruriens supplementation affects seminal parameters and testosterone levels in infertile men. The results are very promising, but its not for sure that the same effects carry over in otherwise healthy and fertile men as well.

Based on my analysis of the research, I think that M. pruriens supplementation will increase testosterone levels in otherwise healthy men, but the effect is dependent on condition. So if you already have near optimal T-levels, then supplementation will not be beneficial for you. But if your current levels are below the normal range, then supplementation can help. Keep in mind that this is just my theory. More research is needed to confirm this.

Now that we have observed the human studies, let’s take a look at some animal studies:

1000mg/kg of L-DOPA supplementation in rats significantly increased their LH and T levels over the course of 7-14 days (8).
480g of M. pruriens per kg of food was given to Japanese Quails daily for 5 weeks, after which the birds were found to have significantly higher testosterone and LH levels (9).
In rats injected with estrogen for 14 days, M. pruriens supplementation for 56 days after was able to help them recover spermatogenic parameters (10).

Does Mucuna Pruriens Increase Growth Hormone?

2 human studies have also found an interaction between L-DOPA and growth hormone concentrations:

In 26 adolescents, 2 adults, and 4 patients with Parkinson’s, 0.5g of L-DOPA supplementation was able to significantly increase growth hormone levels after 60-minutes of ingestion (11).
9 healthy male subjects given 500mg of L-DOPA were found to have significantly higher growth hormone levels 2 hours after ingestion (12).

Although the research is still preliminary in this regard, L-DOPA does seem do have a positive interaction with growth hormone concentrations in men.

Mucuna Pruriens for Bodybuilding

I was unable to find any studies observing the direct impact of Mucuna Pruriens supplementation on muscle growth and strength, but there are some indirect affects that we can infer.

Given that M. pruriens increases circulating dopamine, it can allow you to generate more focus towards your workouts. This, in turn, can allow you to lift heavier weights for more reps. Also, the indirect effects on testosterone and growth hormone can further influence muscle growth.

Keep in mind, though, that these are just assumptions. There’s no solid evidence showing M. pruriens supplementation to benefit bodybuilding.

(source)

Other Mucuna Pruriens Benefits

So far we’ve looked at Mucuna Pruriens through the lens of its interaction with testosterone. But more dopamine in your brain translates to a variety of other benefits as well:

A healthy central and peripheral nervous system.
Increased ability to handle stress.
Improved physical balance and posture.
Better motor neuron recruitment and coordination.
Improved energy and endurance.

(source)

Mucuna Pruriens Side Effects

The most common side effect from mucuna pruriens comes from exposure to the plant itself. Contact with skin causes extreme itchiness due to the serotonin on the surface.

Other side effects associated with supplementation come from taking it in a dosage that is too high. They include:

Vomitting
Headache
Sleeplessness
Blood Pressure
Hairloss

(source)

The Down and Low On Mucuna Pruriens

Based on the current state of the research, Mucuna Pruriens seems to have a positive influence on testosterone levels. This influence, however, has only been observed in infertile men. More research is needed to solidify its status as a test booster in otherwise healthy men, but the research is promising.

58 Actionable Ways To Increase Testosterone

Sat, 21 Nov 2020 00:00:00 +0000

Men are less manly than they used to be.

The reason?

Our modern lifestyles.

From the plastics and chemicals in our products to the estrogens in our food - everything around us robs us of our natural testosterone production.

So you’re probably wondering:

“How can I naturally increase my testosterone levels without having to rely on expensive (and potentially dangerous) pills, pellets, gels, or injections?”

To answer this question, I came up with 58 proven action steps that will optimize your hormones and radically elevate your energy, libido, and drive in the process.

Ready?

Let’s do this.

Nutrition Tactics That Will Naturally Enhance Your T Production

What you eat impacts your testosterone levels more than anything else.

If you don’t eat right, nothing else you for increasing testosterone will matter.

1. Shave Some Inches Off Your Waist

The wider your waist, the lower your testosterone levels will be (1).

How come?

Because excess body fat leads to increased aromatase (2), an enzyme that converts testosterone into estrogen (3).

In other words:

All that extra fat around your belly is literally making you more feminine.

Getting lean has been the single most crucial factor in my journey towards natural testosterone optimization:

Less body fat = Less aromatase = More testosterone

Lose your gut, and higher testosterone levels will follow (4, 5).

The golden-rule of fat-loss is simply to consume fewer calories than you burn on any given day.

Here’s a simple formula to estimate your calorie intake for 1-2 lbs of fat loss per week:

Your Calorie Goal = 10-12x your body weight (in lbs)

Use 10 if you have more than 20 lbs to lose.
Use 11 if you have between 10-20 lbs to lose
Use 12 if you have about 10 lbs of fat to lose.

11 should work well for most guys.

Keep in mind that this formula, like all formulas, is just an estimate. Use it to determine a baseline, track your progress, and adjust.

2. Start Skipping Breakfast

We’ve been told for years that breakfast is the most important meal of the day.

We’ve been taught that eating many small meals throughout the day is the key to a fast metabolism and burning fat.

However, these notions are quickly being laid to rest as the benefits of intermittent fasting have become too many to ignore.

Skipping breakfast regulates your hormones, fights inflammation, increases cellular repair, and even boost your metabolism.

As per the effects on testosterone:

A short-term fast can enhance testosterone secretion by 180% (6) and growth hormone response by up to 2000% (7, 8).

The following are two popular methods you can use to get started with intermittent fasting today:

Method #1 - The Just Skip Breakfast Method

Skip breakfast and push your first meal back 4-6 hours after waking.

If you wake up at 8.am. this means having your first meal between 12-2 p.m.
If you get hungry in between, drink some black coffee. Caffeine suppresses appetite (9) and boosts metabolism (10).

Method #2 - The 16/8 Method

Fast for 16 hours and eat all your meals within an 8-hour window.

For example, you can have your first meal at 10 a.m. and your last one before 8 p.m.
Choose an 8-hour window that best suits your schedule and keep it consistent.
For more on 16/8, check out the The Ultimate Guide to Intermittent Fasting

By skipping breakfast, Terry Crews maintains a lean and muscular physique year-round:

(Nerd Fitness, James Clear, Scientific American)

3. Eat More Fat

When subjects were switched from a diet providing 40% of its energy from fat to a diet providing 20% of its energy from fat, their testosterone levels took a dip (9).

Similar results were observed in another study that found fat intake to be associated with significantly higher testosterone levels (10).

Higher Fat Intake = Higher T

Why is this the case?

Because testosterone is literally formed from dietary cholesterol (11).

If you don’t eat enough fat, you’re literally depriving your body of the fundamental building blocks it needs to produce optimal levels of testosterone.

Calculating your fat intake:

Daily Fat Intake = At least 0.20 x Daily Calorie Intake.

The Institute of Medicine recommends adults to get 20-35% of their total caloric intake from fat (12).

The quantity of fat matters, but so does the quality.

Stick with natural sources like:

Avocados
Egg yolks
Animal fats
Nuts

(Harvard Health, Healthline)

4. Eat Enough Protein to Support Muscle Growth (But Not More)

Protein is considered the holy grail amongst bodybuilders and fitness enthusiasts.

“Higher protein intake means more muscle growth,” goes the adage.

But broscience aside, there is some actual science that reveals the adverse hormonal effects of too much protein:

Researchers brought in 12 resistance-trained men and observed how different dietary nutrients affected testosterone and cortisol concentrations.

The results?

Higher protein intake correlated with lower testosterone levels (13).

In another study, researchers compared the effects of a low-protein, high-carb diet versus a high-protein, low-carb diet on hormone concentrations (14). After 10 days, the subjects on a high-protein, low carb diet had 26% lower testosterone levels. The subjects on a high-carb, low protein diet had 40% lower SHBG and 37% lower cortisol levels.

This is not to say that a low-protein diet is the way to go - protein is essential for muscle growth and recovery.

The point is not to overdo it by sipping on protein shakes all day long leaving out no room for carbs and fats.

Calculating your protein intake:

Multiple review papers have pointed to the fact that 0.82 grams per pound of bodyweight is the upper limit at which protein intake affects body composition (15).

I’d recommend:

Protein Intake = 0.6-0.8 grams per pound of bodyweight.

For more on this topic, check out this in-depth review by Bayesian Bodybuilding.

5. Don’t Neglect Carbs

When combined with 3-days of intensive exercise, male subjects on a low-carbohydrate diet (30% of total energy) experienced a 43% decrease in their testosterone to cortisol ratio (16). This drop was not observed in the control group who got 60% of their total energy from carbs.

Cortisol is the hormone your body releases during times of stress and it holds an inverse relationship with testosterone - higher cortisol equals lower testosterone and vice versa (17).

The reason carbs regulate cortisol is due to insulin - carbs increase insulin (18) and insulin decreases cortisol (19).

Eating a high(ish) carb diet will allow you to train hard and heavy without paying the price of elevated cortisol levels taking a hit on your testosterone (20).

So how many carbs should you eat?

Well, that depends on whether you are physically active and lift weights or sedentary and overweight.

Sedentary and overweight people will do better on a low-carb diet when attempting to lower body fat.

Calculating your carb intake:

Daily Calories from Carbs = Total Calories - Calories from Fat - Calories From Protein

Daily Carb Intake (in grams) = Daily Calories from Carbs / 4

6. Eat Magnesium Rich Foods

Magnesium status is an independent predictor of testosterone levels in men (21).

As it turns out:

Magnesium deficiencies are amongst the most common micronutrient deficiency (second only to vitamin D) in developed countries.

Recent estimates show that 46% of Americans fail to get an adequate amount of magnesium through their diet (22).

You can’t have optimal T without having optimal magnesium levels.

How to get more magnesium:

The following are 10 of the most magnesium rich foods according to the USDA (23):

Spinach, cooked — 1 cup: 157 milligrams (39 percent DV)
Swiss chard, cooked — 1 cup: 150 milligrams (38 percent DV)
Dark Chocolate — 1 square: 95 milligrams (24 percent DV)
Pumpkin seeds, dried — 1/8 cup: 92 milligrams (23 percent DV)
Almonds — 1 ounce: 75 milligrams (19 percent DV)
Black beans — 1/2 cup: 60 milligrams (15 percent DV)
Avocado — 1 medium: 58 milligrams (15 percent DV)
Figs, dried — 1/2 cup: 50 miligrams (13 percent DV)
Yogurt or kefir — 1 cup: 46.5 milligrams (12 percent DV)
Banana — 1 medium: 32 milligrams (8 percent DV)

7. Eat Some Oysters

It is said that 18th century ladies man, Casanova, ate 50 oysters every single morning to increase his sexual stamina.

Turns out:

He was on to something.

Oysters are a rich source of zinc, and zinc is critical for men’s sexual health and testosterone production (24, 25).

Zinc is especially important for athletes since a lot of it is lost through sweat (26, 27).

10 magnesium rich foods:

Oysters: 42 grams: 33 milligrams (220 percent DV)
Lamb: 3 ounces: 6.7 milligrams (45 percent DV)
Pumpkin Seeds: 1 cup: 6.6 milligrams (44 percent DV)
Grass-Fed Beef: 100 grams: 4.5 milligrams (30 percent DV)
Chickpeas (Garbanzo Beans): 1 cup: 2.5 milligras (17 percent DV)
Cocoa Powder: 1 ounce: 1.9 milligrams (13 percent DV)
Cashews: 1 ounce: 1.6 milligrams (11 percent DV)
Kefir or Yogurt: 1 cup: 1.4 milligrams (10 percent DV) (values vary)
Mushrooms: 1 cup: 1.4 milligrams (9 percent DV)
Spinach: 1 cup: 1.4 milligrams (9 percent DV)

8. Opt for Grass-Fed Meat

Animals brought into a factory farmed environment are introduced to:

Growth hormone (to get the animals to grow as fast as possible)
An unnatural diet (animals that are used to eating grass are fed grains)
Antibiotics (because the animals are getting sick from growing unnaturally quickly and eating an unnatural diet)

Grass-fed is the natural way.

There is no conclusive evidence that links the consumption of factory farmed meat to lower T (or any other health problems).

But keep in mind that most of the research done in this area is funded by the food industry giants themselves.

Why buy Grass-Fed:

Grass-fed beef contains CLA, grain-fed meat does not. CLA intake is correlated with higher T levels (28).
Grass-fed beef contains more anti-inflammatory omega-3 fats and fewer inflammatory omega-6 fats than grain-fed beef (29).
Grass-fed beef contains more antioxidants than grain fed beef (30).

How to buy Grass Fed Beef:

The best option is to get it directly from a farmer.

The other option is to buy it at a local food or grocery store.

If you go for the second option, beware of misleading labels - here’s the complete guide to interpreting meat labels.

Don’t make it more expensive than it needs to be. Try out cheaper cuts or ask your farmer about a meat CSA.

9. Munch (or Sip) On Some Greens

Cruciferous vegetables like broccoli, brussel sprouts, cabbage, and kale contain compounds with powerful anti-estrogenic effects (31, 32, 33).

I have always found it difficult to include more vegetables in my diet, until I started juicing them.

Juicing vegetables removes their indigestible fiber and allows more nutrients to be absorbed compared to eating them whole.

Plus, I add an apple and lemon into the mix so it doesn’t taste all that bad.

How to make an anti-estrogenic juice:

Ingredients

1 cucumber
1 lemon
1 green apple
4 leaves kale (or spinach)
3 stalks broccoli
1 (1-inch) piece of fresh ginger

Instructions:

Process ingredients through a juicer.

10. Create and Follow a Meal Plan

You are much more likely to follow through on your intentions if you have a plan in place to fulfill them.

Having a meal plan doesn’t mean strict dieting - it means knowing what you’re going to eat rather than waiting last minute and opting for what’s convenient.

How to create your T-boosting meal plan:

Step 1 - Calculate your calorie intake (refer to tip #1)

Step 2 - Calculate your dietary fat intake (refer to tip#3)

Step 3 - Calculate your protein intake (refer to tip#4)

Step 4 - Calculate your carbohydrate intake (refer to tip#5)

Step 5 - Go to eatthismuch.com

Step 6 - Enter your calories.

Step 7 - Click generate.

Step 8 - Click on “My Nutrition Targets,” enter your macronutrient numbers, and click “Save changes”

Step 9 - Click “Regenerate”

Training Strategies That Will Increase Muscle & Strength

If you’re serious about optimizing our hormones and building a physique that’s lean, strong, and muscular, then you have to implement lifting weights as a regular part of your life.

Testosterone is the primary hormonal driver of muscle growth (34).

In a study out of Spain, subjects experienced a 37% increase in testosterone levels after just 12 workout sessions (35).

More muscle on your body also translates to a faster metabolic rate, i.e. you burn more calories at rest.

More Muscle = More Calories Burned At Rest = Lower Body Fat = Even Higher T.

11. Focus on Big Compound Lifts

The more muscles you stimulate within a particular training session, the greater the anabolic response you’ll experience after the workout is over (36).

This means more deadlifts and less bicep curls.

A bicep curl only stimulates the tiny two heads of the bicep curl. Deadlifts work everything from the legs, to the lower back, and all the way up to the traps.

Focus your workouts around gaining strength in big compound movements:

Bench Press
Squat
Deadlift
Overhead Press
Barbell Row

Follow a Whole-Body Training Split for a Greater Anabolic Response

With a WBT split you stimulate all your major muscle groups within a single workout.

A study performed by Schoenfeld reveals why Whole Body Training is the way to go (37):

20 resistance trained men were paired according to baseline levels of strength and randomly assigned to an experimental group.
Group one trained using a split-body routine whereby multiple exercises were performed for a specific muscle group in each session.
Group two trained using a whole body split, whereby one exercise was performed per muscle group with all muscle groups trained in each session.
When observing the data, researchers found that the subjects on whole-body workouts gained significantly more muscle.

Here’s a sample split to help you get things started:

Beginner Whole-Body Training Split:

Barbell bench press: 2-4 sets, 8-10 reps
Pull-ups: 2-4 sets, 8-10 reps
Dumbbell shoulder press: 2-4 sets, 10-12 reps
Barbell squat: 2-4 sets, 8-10 reps
Triceps press down: 2-4 sets, 10-12 reps
Standing barbell curl: 2-4 sets, 10-12 reps
Calf raise: 2-4 sets, 12-15 reps
Leg raise: 2-4 sets, 15-20 reps

12. Implement Reverse Pyramid Training for Explosive Gains

Reverse pyramid training (RPT) is, hands down, the most effective method I’ve come across for gaining muscle and strength.

With RPT you are progressively lightening the load with each subsequent set while increasing the amount of reps, i.e. your first set is the heaviest after which you continue to decrease the load while increasing the amount of reps.

The magic of RPT is that you’re lifting near your true strength potential - and that is where your gains are maximized.

Most people train in the opposite way - they start with their lightest set and progressively increase the weights. The problem is that, by the time they get to their heaviest set, their muscles are already fatigued.

Example of reverse pyramid training in action:

Warm-up:

135lbs x 5 reps
170lbs x 3 reps
200lbs x 1 rep

Working set:

225lbs x 6 reps
205lbs x 8 reps
185lbs x 10 reps

Warming up for RPT entails keeping reps low to avoid fatigue and keeping weight heavy to activate the nervous system.

13. Ditch the Long Steady-State Cardio

A study out of the British Journal of Medicine found that men who ran long distances had lower testosterone levels in the long-term than even the non-athletic control group (38).

Traditional steady state cardio elevates cortisol and is not as effective for fat-loss as once thought.

Maybe you’ll burn 300 calories from 30 minutes of jogging on the treadmill, but what about the other 23 and a half hours of the day?

Most of the calories you burn in a day are not from activity but from metabolic rate.

And the best way to increase metabolic rate is by increasing your lean muscle mass.

If you enjoy long steady-state cardio, follow these steps to ensure minimal damage to your endocrine system:

Tip #1 - Keep a wide gap between your cardio session and your strength training session.

Tip #2 - Limit your cardio work to 3 days per week at a maximum of 45-minutes per session.

Tip #3 - Do your cardio in a fasted state.

For the scientific research behind these tips, check out this article.

14. HIIT for Anabolic Spikes

HIIT has been shown to have a positive impact on testosterone (39).

HIIT is a proven way to burn more fat (40).

HIIT means to cycle short bouts of high intensity work with longer bouts of recoup.

Here’s how to get started with HIIT:

Sample HIIT Interval:

15-second sprint
45 seconds of walking
Repeat for 10-15 minutes

The same interval can also be performed on a stationary bike, treadmill, or elliptical.

15. Take a Walk First Thing In the Morning

Looking at the biomechanics of the human body, it’s evident that we’ve been uniquely tailored (through evolution) to walk in an upright position (41).

Research points to the fact that we have evolved to get a minimum of 3-5 miles of walking per day (42). This is why so many people have gotten amazing results with the 10,000 steps per day program (10,000 steps = 5 miles).

Walking 10,000 steps per day is a good number to reach, but you don’t have to start there.

Walking is not about burning calories so much as it is about stimulating blood flow, flushing oxygen, and balancing your endocrine, digestive, and neuromuscular systems.

Why first thing in the morning?

Because it will boost your energy, help with fat-loss, and improve your cardiovascular health.

Here’s how to get started:

Set an achievable goal e.g. take a 5 minute walk around the block.

Slowly increase your time and strive for the overall Goal of 30 minutes a day.

(Develop Good Habits, Prevention, Amercian Heart Association)

15. Keep a Workout Journal

Tracking is a proven way to get better at something.

When we track our steps in a day, we walk more.

When we track our food, we make healthier food choices.

When we track our workouts, we get stronger and stronger and stronger.

Two studies out of the British Medical Journal tell us that muscular strength is inversely associated with death from all causes (43) and that objective measures of physical capability are predictors of all cause mortality (44).

Here’s how to lift very heavy weight over time:

Step #1 - Keep a training journal using a good old notebook and pen, or take notes on your smartphone.

Step #2 - Every time you’re in the gym, write down how much weight you lifted for how many reps, for each exercise, and how you felt afterwards.

Step #3 - Refer to your previous week’s stats and aim to get either 1-extra rep or increase the weight by the next increment.

Example:

Week 1 - Bench Press: 3 sets of 6 with 185 lbs

Week 2 - Bench Press: 3 sets of 7 with 185 lbs

Week 3 - Bench Press: 3 sets of 8 with 185 lbs

Week 4 - Bench Press: 3 sets of 6 with 190 lbs

By following this 3-step process, you’ll never be second guessing yourself with what weights you should choose.

16. Don’t Push Too Hard

If you follow the tips above, you’ll consistently have an eye on progress and will be pushing hard in every single workout.

If you keep it up, however, there is a point where residual fatigue will build up and your workouts will yield diminishing returns. This is a state referred to as “non-functional overreaching.”

If pushed too far, the built up fatigue will begin to tap into your body’s recuperative abilities and eventually lead to overtraining (45).

In a state of overtraining your body has been exposed to a stressor that it is unable to adequately recover from. This means significantly elevated cortisol and decreased testosterone.

We want to make sure that never happens.

Some signs of overtraining:

Sign #1 - Stagnation in progress.

Sign #2 - Excessive fatigue and an inability to complete your workouts.

Sign #3 - Difficulty falling asleep.

Sign #4 - Joint pain.

Sign #5 - Decreased libido.

If you experience any of these symptoms over an extended period, it’s imperative that you reduce the intensity of your workouts.

Stop training to failure and make sure that you’re eating enough calories.

Lifestyle Hacks You Can’t Afford to Miss

17. Begin With the End In Mind

Why do you want to increase your testosterone levels?

What will your life look like once you achieve optimal T?

These are important questions to answer because having a clear vision will allow you to align your short term decisions with your long term goal.

Remember that testosterone plays a large part in determining your level of assertiveness, motivation, and energy. Keep this top of mind so that you’re consistently taking right action.

Take out a pen and paper and complete the following journal exercise:

Step 1 - In the last couple of months, how have you perceived yourself:

With your significant other
With your coworkers
With your kids
With strangers

Step 2 - Is that really who you see yourself being in the future?

Step 3 - How will optimizing your testosterone change how you look, feel, and behave in those situations?

Step 4 - If you could describe yourself in one sentence - a sentence that would capture who you are at your best in the future - what would that sentence be?

18. Practice Powerful Posture

Amy Cuddy and her team at Harvard University did a study on how “high power” and “low power” body language affected the hormone concentrations of 42 students.

They found that the students who assumed a “high power” pose for just two minutes had significantly higher testosterone levels and lower cortisol levels (46).

Cortisol is nicknamed the “stress hormone” and it holds an inverse relationship with testosterone:

More Cortisol = Less Testosterone.

High power posing is a one-two punch that increases confidence and improves your ability to deal with stress by causing an instant spike of testosterone.

Here’s how to implement power posing into your life:

Step #1 - First thing in the morning (after brushing your teeth and using the toilet) stand like this:

Step #2 – Inhale deeply to a count of 4, hold for 2, and exhale for 6.

Step #3 – Repeat 10 times.

In just 2 minutes you will have boosted your T levels to the point of becoming more energized, relaxed, and ready to take on the new day.

19. Take a Breather

Chronic stress and anxiety are lead to lower testosterone levels (47, 48, 49).

When you’re stressed, your body elevates cortisol production and suppresses testosterone.

Cortisol, like testosterone, is a steroid hormone that requires dietary cholesterol as a building block.

During times of stress, the cholesterol in your system is more likely to be converted into cortisol rather than testosterone.

Meditation is a proven way to overcome chronic stress and anxiety (50, 51, 52).

Here’s a quick beginner’s guide to meditation:

Getting started with meditation can be as simple as focusing on your breath for 5 minutes.

Step 1 – Locate a place where you will not be disturbed.

Step 2 – Choose a comfortable position. Decide whether you want to sit on a seat (sofa, chair) or on the floor (crosslegged).

Step 3 – Maintain a straight but relaxed posture.

Step 4 – Check the time and set an alarm for 6 minutes later.

Step 5 – Keep your hands on your knees and roll your shoulders back.

Step 6 – Breathe in deeply through your nose and close your eyes gently as you exhale.

Step 7 – Breathe in to a count of 4, hold for 2, and exhale for 6. Repeat until the alarm.

(LiveandDare, HuffPost)

20. Hop into a Cold Shower

When you lift heavy weights, it causes tiny microscopic tears in the muscle fiber and inflammation in the target muscle tissue. Cold water immersion counteracts both of these things (53).

This is why athletes regularly take ice baths.

Research also shows that the testes perform better at lower temperatures (54, 55).

The direct link between cold showers and higher T levels, however, is inconclusive.

But that doesn’t mean they’re not important.

A big reason there isn’t any evidence is because no research has been done in this field.

Why not?

Well, because cold water is not really a marketable product; it’s cheap and most everybody already has access to it.

Research is largely driven by financial incentive.

This is when anecdotal evidence becomes important, and there is no shortage of that.

Here’s a quick guide to help you get started with cold showers:

Week 1 – Enjoy a warm shower for as long as you like and end it with 30 seconds of cold.

Week 2 – Start with 30 seconds of a cold shower, then enjoy a warm shower for as long as you like, and end it with 30 seconds of cold.

Week 3 –Start with a 1 minute cold shower, then enjoy a warm shower for as long as you like, and end with 1 minute of cold.

Week 4 - Same as week 3, but try to take a 5 minute cold shower on one day of the week.

Week 5 and beyond - 5-minute cold showers while working your way up to 10 minutes.

21. Chop Some Wood

Picture the quintessential lumberjack.

He has broad shoulders, thick forearms, and a thick beard covering his face:

The only thing missing is a black and red, checkered shirt.

Being a lumberjack has long been considered amongst the manliest of professions and, as it turns out, there is actually science to back this up.

Researchers went into the Amazon to observe the influence that chopping wood had on the salivary testosterone levels in 63 indigenous men. One hour of chopping trees was enough to increase testosterone levels by an average of 48.6% (56). Tree chopping increased testosterone to a greater extent than competition (soccer).

To mimic the movement of chopping wood, try out sledgehammer training:

Step 1 - Purchase a sledgehammer.

Step 2 - Find a tire.

Step 3 - Swing the sledge.

Check out this ultimate guide to sledgehammer training for more.

22. Trash Your Porn

This can be a touchy topic, especially if you treasure the time you spend rubbing one out.

I’ve had friends get angry with me when I bring this up:

Watching porn literally changes your brain (57).

In a review paper titled Neuroscience of Internet Pornography Addiction, researchers found frequency of porn usage to be linked with brains that are less active, less connected, and have less grey matter (the area associated with self-control and decision making) (58).

A multitude of studies have also shown excessive porn use to be a direct cause of problems related to arousal, attraction, and sexual performance (59, 60, 61, 62, 63).

Although the direct relationship between porn and testosterone has not been studied, I’m sure you see how porn can damage your confidence, motivation, and relationships.

Here’s a bulletproof method to quit watching porn for good:

Step 1 - Go to stickk.com

Step 2 - Click “Register,” enter your details and click “continue”

Step 3 - Type your commitment, i.e. “I commit to quitting porn,” and click “Go”

Step 4 - Put some money on the line

Leverage your cash to go to an anti-charity, charity, friend, or foe if you don’t stick to your commitment.
I suggest choosing either an anti-charity or foe.

Step 5 - Add a referee

Enter an email address of someone that will hold you accountable.

Step 6 - Stick to your word or else

Your money goes to an anti-charity (an organization fighting for something you’re against) or a foe.

(Fight The New Drug, Knowledge for Men)

23. Spark up Your Love Life

Sexual activity affects testosterone more than initial testosterone affects sexual activity (64).

In fact, having sex can increase testosterone by as much as 72% (65).

60 year old men who have higher levels of sexual activity have significantly higher T levels (66).

Sexual activity with another person (rather than with your hand) involves interpersonal touch, feelings of dominance, pheromones and other factors of the sort that all contribute to increasing testosterone.

How to spark up your love life is beyond the scope of this article, but check this article out for ideas.

24. Play (or watch) Competitive Sports

Men are competitive by nature and testosterone is what fuels our desire to win (67).

Winning and success in any form of competition increases your T levels (68, 69).

Even just watching competitive sports increases T (70).

Here’s how to make competitive sports a regular part of your life:

Step 1 – Go to meetup.com.

Step 2 – Sign up for an account.

Step 3 – Type the sport you want to play into the search bar.

Step 4 – Browse through the meetups.

Step 5 – Choose the meetup that suits you.

25. Stay Hydrated

We all know the importance of staying hydrated, but the truth is:

Most of us don’t drink as much water as we should.

When you feel thirsty, that is already a sign of your body being in a mild state of dehydration.

Even slight dehydration can elevate cortisol (71, 72) and decrease growth hormone (73).

In one study, researchers observed the influence of three hydrated states (hydrated, dehydrated by 2.5% of body mass, and dehydrated by 5% of body mass) on exercise-induced hormone concentrations. They found that the less waters the subjects drank, the greater the cortisol elevated and the lower the testosterone response from exercise (74).

Here are some tips to help you drink more water:

Tip #1 - Add some lemon slices to spark up the taste.

Tip #2 - Drink a glass before every meal.

Tip #3 - Drink a glass after every bathroom break.

Tip #4 - Track your water intake using a free app.

Fall Asleep Faster & Deeper

In the culture of hustle and grind, sleep has become considered more a luxury than a necessity.

With sayings such as “you can sleep when you’re dead” and “sleep is for the weak” it’s no wonder that so many of us seek pride over the fact that we need such little sleep.

The truth?

It is impossible for your body to produce optimal levels of testosterone without getting optimal amounts of sleep (75).

The following are 9 simple tips that will significantly improve the quality of your sleep and ensure that you experience a surge of testosterone every single night.

26. Understand The Value Of A Good Night’s Sleep

The majority of your body’s testosterone is secreted while you sleep (76), and a lack of sleep significantly inhibits its production (77).

Getting a good night’s sleep is a proven way to boost your immunity, balance your hormones, speed up fat-loss, boost your energy and even improve your cognitive function.

Testosterone production peaks during REM (rapid eye movement) sleep (78).

27. Soak Some Sunshine During Primetime

As the amount of time we spend outdoors declines, a global trend of vitamin D deficiency emerges (79, 80).

There is no exact recommendation for the amount of time you should spend outdoors because the amount of vitamin D produced from sunlight depends on the time of day, where you live, and your skin color.

A general recommendation is to:

Stay in the sun for about half the time it takes for your skin to turn pink.

Here’s how to get more sun in your day-to-day life:

Tip #1 - Get outside first thing in the morning.

Tip #2 - If you’re stuck in a cubicle all day, make it a habit to take a walk outside during your breaks.

Tip #3 - Make it a habit to eat lunch outdoors.

28. Think in Cycles Not Hours

If you’ve ever woken up feeling extremely groggy and tired it’s probably because your alarm went off while you were in the middle of a deep REM sleep cycle.

Each sleep cycle lasts approximately 90 minutes. The first 30 minutes of a sleep cycle is light sleep.

How to figure out your sleep cycles:

Step 1 – Figure out how many sleep cycles you need.

I aim for 5 sleep cycles (7.5 hours of sleep) most nights.
If I have to get up early, I adjust to 4 sleep cycles (6 hours of sleep) and make up for it on the weekends with 6 sleep cycles (9 hours of sleep).

Step 2 – Figure out what time you should be in bed.

If you’re aiming for 5 sleep cycles and have to wake up 8 a.m., then be in bed by 12 a.m., allowing 30 minutes to fall asleep.

Step 3 – Never snooze.

Put your alarm away from your bed so that you have to get out of bed to turn it off.
This process ensures that your alarm goes off towards the end or start of a sleep cycle during light sleep. Plus, you’ll be aiming for a specific quantity of sleep as well.

29. Set a Caffeine Curfew

In one study, participants given caffeine up to six hours before going to bed showed a measurable disruptions in sleep quality. What’s more is that the quality of sleep was measured in two ways. One was through the means of a sleep monitor and the other was through a diary kept by the participants. Consuming caffeine 6 hours before bed caused the participants to lose sleep by one hour as shown by the sleep monitor. But what’s interesting is that this disruption was not noted in their diary. This can lead to a negative feedback loop whereby not getting enough sleep because of caffeine makes us tired the next day which makes us want more caffeine, which goes on to make our sleep even worse.

So why does this happen?

It’s because caffeine has a half life of five to eight hours. That means that if you consume 200mg of caffeine at 2pm, there is still about 100mg of it circulating in your system upto 8 hours later. Caffeine is great and I enjoy it as a regular part of my life, but the key is to have it working for you to increase the quality of your life rather than it debilating us.

Here’s how:

Tip #1 - Set a caffeine curfew

Most people will do well by setting their curfew to before 2pm. Personally, I’m sensitive to caffeine and don’t consume any past 12pm.

Tip #2 - Cycle it

I like to go two days on and three days off. This allows it to clear from my system and truly experience the benefits of heightened awareness and focus.

30. Stop Staring At Your Smartphone Past Dark

Your smartphone, and all electronic screens for that matter, emit a blue light that disrupts your melatonin - the hormone your body releases in natural preparation for sleep.

When your melatonin production is interferred with your normal sleep cycle is disrupted.

Keep in mind that these digital screens (TVs, laptops, smartphones, iPads, etc) have only become a regular part of our lives over the past few decades. Compared to millions of years of evolution, our bodies have simply not adapted to deal with so much amounts of this stimulus.

Now of course technology has enhanced the quality of our lives and we’ve got work to do. But we have to learn how to manage it rather than let it disrupt the quality of our sleep and therefore our lives.

Here’s how:

Tip #1 - Have a digital sunset

90 minutes before bedtime, avoid exposure to all screens.

Tip #2 - Download the free f.lux application on your computer to reduce its blue light emission

Tip #3 - Enable night shift mode on your smartphone:

If you’ve got an iPhone, use this guide.
If you’ve got an Android, download Twilight.

31. Rub the “anti-stress” mineral onto your skin

You already know that magnesium is a mineral that’s crucial for testosterone.

But did you know that it’s also a component that determines the quality of your sleep?

That’s right.

Adequate magnesium intake is related to a balance of blood sugar, relaxes tense muscles, and calms the nervous system. It’s many functions is one of the reasons that so many people are deficient in it - because it gets used up so fast.

One of the prime symptoms of magnesium is chronic insomnia.

So topping up your magnesium is a one-two punch that optimizes your testosterone as well as increases the quality of your sleep.

How to top up your magnesium properly:

Magnesium supplements can work, but a lot of it is lost through the digestive process.

A far superior method is buy it as a lotion and rub it on your skin.

Keep the lotion on your bedside and apply it right before you hop into bed.

Anywhere you’re sore (hopefully you’re following my exercise advice in Chapter 2) .
In the center of your chest aligned with your heart
Around your neck and shoulders (where many people carry a lot of their stress)

32. Black Out Your Room

Having any source of light in your room can disrupt the quality of your sleep.

You skin actually has receptors that pick up light - so even wearing an eye mask is sometimes not enough.

Any source of light is being picked up by your receptors.

Exposure to light reduces melatonin response by over 50 percent.

Before the invention of the lightbulb, we were sleeping for an average of 10 hours per night. Today, the average person gets less than 7.

Here’s what you should do:

Purchase blackout curtains.

Get all sources of non-stop light out of your room. This includes your alarm clock

33. Make Your Room A Santuary

Use your bedroom for two things and two things only. One is ofcourse sleep and the other is sex.

Humans are creature of habit and habitat.

If you set up your bedroom as a place where other activities can take place, then you’re not creating an association in your mind that this place is a place you sleep.

Never bring work into bed.

What’s comes to mind when you think of a sanctuary?

For me it’s fresh air, a calm vibe, and green plants.

Here’s how to make your room embody these characteristics:

Get a house plant.

Keep office work out of bed.

Get an air ionizer.

34. Keep It Cool

Thermoregulation is a process your body goes through in preparing for sleep. It’s when there’s a natural drop in the core body’s temperature. The problem occurs if the temperature of the environment is too high and that restricts your body’s natural preparation for sleep.

Insomniacs have consistently been found to have higher core body temperatures.

Tip #1 - Keep your thermostat at the recommended 68 degrees farenheight.

Tip #2 - Take a warm bath an hour before bedtime.

This will increase your core body temperature and induce a natural drop in your body temperature right as you’re about to go to sleep.

Herbs, Vitamins, & Minerals To Help Speed Up Your Results

35. Pop Some D3

Men with sufficient vitamin D levels have significantly higher testosterone than men who are deficient in it (81, 82, 83).

Supplement with 4,000-6,000 IU of vitamin D3 upon waking until you reach blood levels of 55 ng/mL.

36. Ashwagandha

Ashwagandha is a herb that’s been used for thousands of years in the ancient practice of Ayurvedic medicine.

In Sanskrit, ashwagandha translates to “smell of horse,” implying that ingesting the herb imparts the user with the strength and virility of a stallion.

But old wives tales aside, ashwagandha is scientifically proven to increase testosterone (84, 85) and is especially effective when combined with strength training (86).

Here’s how to dose it:

Tip #1 - Go with KSM-66 ashwagandha, as this is the purest and most potent form of the herb.

Tip #2 - Supplement with 500-1000mg of ashwagandha daily with breakfast.

37. Tongkat Ali

Tongkat Ali is a herb that’s been used in parts of South East Asia as a male enhacement treatment.

There is evidence to show that supplementing with tongkat ali increases testosterone in infertile men (12) and men suffering from chronic stress (13). More evidence is needed to confirm whether it increases testosterone in men who don’t suffer from these conditions.

If you decide to supplement with Tongkat Ali:

Tip #1 - Make sure the concentration is a 100:1 extract based on the active ingredient, eurycomamone.

Tip #2 - Spread a 200-300mg dose to two times a day.

38. Boron

Boron is a mineral that’s naturally present in the Earth’s crust and in some foods as well.

Mutiple studies have shown boron supplementation to be positive associated with testosterone (12, 13, 14).

The studies using boron range form using a dose between 5mg-10mg.

39. Mucuna Pruriens

Mucuna Pruriens is a bean that grows from trees that contains L-DOPA, a precursor to dopamine.

The current research reveals that it is effective at raising testosterone levels in infertile men (12, 13).

Whether this effect carries over in otherwise healthy men, still remains to be seen.

How to take:

Start with 5g of Mucuna Prurients of dried powder is a dosage that has been used in the studies above.

40. Royal Jelly

Royal Jelly gets its name from the fact that it is a substance that’s fed to larvae who are being prepared to be queen bees. The worker bees only eat it during the early stages of their life to stimulate growth and only the larvae being prepared for the queenship position eat it over an extended period of time.

The queen bee exclusively eats royal jelly.

Royal jelly is interesting because it actually contains testosterone.

The research regarding royal jelly’s influence on humans is currently limited, but there is one study that shows a positive association (14). Rat studies show a significant positive influence as well (15).

Royal Jelly is promising, but more research is needed to confirm the extent of it’s effect.

How to take:

There is currently not enough evidence that reveals an optimal dose but benefits have been observed using 50-300mg doses.

41. Shilajit

Shilajit is a substance that oozes from the mountainous layers of high mountain ranges like the Himalayas. Like ashwagandha, it has been used in Ayurvedic medicine for thousands of years.

Shilajit is still new to the west and, as such, the current research on it is limited. That being said, there is evidence that suggests a positive effect in both infertile (13) and healthy men (15).

How to take:

The optimal dose has not been determined, but the current research has been performed with 200mg of shilajit extract that contains a concentration of 50% of Fulvic acid.

200mg divided into two doses.

42. Caffeine

We went over above how you should have a caffeine curfew and not let it disrupt the quality of your sleep. If used correctly, however, caffeine can help with fat-loss, increase your performance during workouts, and boost testosterone.

The current research on caffeine and testosterone reveals that supplementing with it can enhance the T-boosting effect that comes from exercise (12, 13, 14). There is no saying whether this effect takes place without exercise.

How to take:

The amount of caffeine you should take depends on your tolerance. As a newbie, a 100mg dose should be enough for you feel the effects.

Fat-burning supplements usually contain a dose of upwards of 200mg while pre-workout supplements contain it at doses of 500mg and above.

The current research on it has used doses ranging from 4-6mg/kg of bodyweight.

Keep in mind that the effects you will feel from caffeine are all dependent on your tolerance. If you’re hooked on it, then you may not even feel the effects.

43. Creatine

Creatine is the most proven supplement on the market. A multitude of studies have shown the tremendous effects it can have on helping athletes increase muscular strength and performance.

Turns out, creatine’s impact on testosterone is equally impressive. Athletes supplementing with creatine have consistently been found to have higher testosterone compared to athlets who don’t supplement with it (12, 13).

How to take:

Forget all the different types of creatine and stick with creatine monohydrate. Not only is it the most reasonably priced but it is also the one that’s most proven.

There are two options you have when beginning supplementation.

The first is loading protocol whereby you take 25 grams of it daily for the first 5-6 days, and follow up with a maintenance phase whereby you take 5 grams per day for the 3-weeks following (if you choose to cycle) or indefinitely.

Or you could just start with the 5 gram dose and maintain it as long as you want.

44. Carnitine

Carnitine is a compound that our body synthesizes from amino acids. As a supplement, it is often used as a cognitive enhancer and fat-loss beneficiary.

Although carnitine does not have a direct influence on testosterone, it does have an ability to increase the androgen receptors in the body (12, 13).

Androgen receptor sites are what testosterone attaches to in order to exert its influence. The two go hand-in-hand. Think of an androgen receptor as a lock and testosterone as the key - only with the two combined can the influence of androgens be opened up.

How to take:

There are a number of differnet forms of carnitine supplements. Acetyl-L-Carnitine is what’s used for brain enhancemnt and L-Carnitine L-Tartrate is what was used in the studies cited above for its physical enahcnement.

L-carnitine is supplemented daily.

If you choose to go with L-Tartrate supplement with 1,000-4,000mg daily

45. Multivitamin

A multivitamin is a supplement recommended for all men. With the industrialization of food, the quanitity that we eat has gone way up to the extent that we have more people dying now from eating too much than from eating not enough. But with the rise of obesity has also come the rise of a decrease in quality of food.

The food we eat is deprived of the very vitamins and minerals our body’s require to function optimally. This can lead to many things, one of which, is sub-optimal testosterone production.

How to take:

About 50% of Americans take a multivitamin yet large portions of the population are still deficient in many key nutrients.

Before buying a multivitamin, read the nutrition label and make sure that it delivers as close to 100% as possible of the daily value (DV) for all of the following:

Vitamin A (only if it is mostly beta-carotene; otherwise keep it under 4000 IU)
Vitamin C
Vitamin D
Vitamin E
Chromium
Copper
Iodine
Iron
Manganese
Selenium

Testosterone Killers You Need to Avoid

46. Kick Your Sugar Habit

Simple sugars and refined carbohydrates are found in everything from breakfast cereals to pasta. Consuming these foods spikes your blood sugar and decreases your body’s insulin sensitivity.

Lower insulin sensitivity is strongly correlated with lower T levels (30).

In extreme cases, decreased insulin sensitivity can lead to obesity and diabetes (31).

Here’s how to kick your sugar habit:

Step 1 – Know what to look for.

Added sugar goes by many names and usually ends in ose, e.g. lactose, maltose, sucrose
Refer to this list for all of the names sugar goes by.

Step 2 – Scan ingredients.

If sugar is listed as one of the first three ingredients, don’t eat it.
Ingredients are listed by weight, i.e. the ingredients listed first make up a bigger portion of the product.

Step 3 – Add it up.

Divide total grams of sugar by total calories.
If the number is more than 0.025, don’t eat it.

Step 4 – Opt for fruit.

Satisfy your sweet tooth with fresh fruit to reap the added benefits of vitamins, minerals, and fiber.
Pomegranate is a fruit that happens to also have a positive correlation with testosterone (32).

NerdFitness)

47. Drink Responsibly

It should come as no surprise that alcohol consumption holds a negative relationship with testosterone levels (44, 45, 46).

But this doesn’t mean that you have to quit drinking.

The key is to drink in moderation and drink the stuff that has a minimal effect on your endocrine system.

Here’s how:

Drink within 0.3 grams of alcohol per pound of bodyweight no more than 2 times per week.

A “standard” drink in the United States is about 14 grams of pure alcohol. If you weigh 185 pounds, that would mean a maximum of 4 drinks (185*0.3/14), no more than twice a week.

If you drink hard liquor, drink it on the rocks or with a diet soda. Other than the effects of the alcohol itself, hard liquor has no further negative effects on testosterone.

Beer contains an ingredient called hops. Hops has strong estrogenic effects on the body. So strong, in fact, that it is being used in research to help women with menopause issues (48).

Red wine is the best, hard liquor is okay, and beer is the worst.

Red wine contains resveratrol, an ingredient that actually increases testosterone (47).

(NIH)

48. Watch Out For Plastics

Plastics contain chemicals that mess with our hormones (38).

BPA is a chemical added to plastics to make them more durable. BPA exposure is linked to lower T levels (39) as well as sexual dysfunction (40).

Phthlates are chemicals used to make plastics more flexible. They have strong estrogenic effects on the body (41) and contribute to sexual dysfunction as well (42).

It is impossible to completely avoid plastics, but we can take steps to reduce our exposure to them.

Here’s how to reduce your exposure to plastics:

Step 1 – Drink water out of a stainless steel or glass cup (like this one).

Water in plastic bottles is full of phthlates (43).

Step 2 – Replace plastic cooking utensils with stainless steel alternatives (like these).

Step 3 – Stop buying processed foods packaged in plastic.

Step 4 – Replace Tupperware with eco-friendly alternatives.

(Harvard School of Public Health, AnabolicMen)

49. Take It Easy With the Mary Jane

There is a ton of research that explores the influence of marijuana on hormonal parameters.

I’ve written an entire review article on marijuana and testosterone, but even though there is a ton of research, it points to different ends.

Based on my analysis of the research, the short-term effects of marijuana on testosterone are negative but over the long term this decrease levels out.

That being said, I do believe that marijuana can indirectly lower testosterone levels for most people. For example, if you’re anything like me, then smoking a joint makes you lazy, unproductive and hungry. You’re much more likely to skip out on your gym session and you’re also much more likely to munch on a tub of ice cream. Over the long-term you can see how this can be damaging to both your testosterone and overall health.

If you struggle with a weed addiction, here’s what to do:

Only smoke a joint after you’re done with your tasks of the day.

50. Know the Effect of Prescription Meds

Prescription drugs can be great when they’re used to treat an acute illness or infection.

But when they’re used excessively, that’s when they’re simply addressing symptoms while completely ignoring the underlying issue.

We live in a society that trades an ill for a pill.

If you go to your doctor, it’s very unlikely that you’ll come away from that appointment without a prescription of some med or the other.

Big Pharma is called “big” for a reason - there’s a lot of money involved.

Not only do pharmaceutical companies pay doctors to prescribe their meds, but the curriculum in med schools are also sponsored by big pharma.

Look, at the end of the day:

Your health is your responsibility.

That’s why it’s important for you to know the effect that some common prescription meds can have on your testosterone.

The following are a list of prescription meds that significantly lower T:

Anti-depressants (44)
Statins (45)
Beta-blockers (46)
Ibuprofen (47)
Pain-killers (48)

51. Say No to Full-Fat Milk

From a nutritional stand-point milk seems like the ultimate superfood since it contains a combination of high quality protein, fats, and carbs.

But consider this:

Dairy cows are pumped full of exogenous hormones (49).

The reason?

To keep them pregnant for longer and to have them produce more milk.

Today, 60-70% of the estrogens we consume come from milk and dairy (50).

In a Japanese study, men who drank 600mL of milk experienced significant increases in estrogen followed by a suppression of testosterone (51).

Here’s what to do:

Option #1 - Replace dairy milk with almond milk in your morning coffee

Option #2 - Stir in a coconut creamer instead of dairy cream in your coffee and teas

Option #3 - If you love milk, then opt for skimmed or low-fat.

52. Avoid Flaxseed

Flaxseed has picked up a reputation as a health food because it contains omega-3 fatty acids, fiber, and some protein as well. But the reason flaxseed can lower your testosterone is because it’s rich in lignans - a compound that has estrogenic effects on the body.

Flaxseeds are in fact the richest source of lignans compared to any food - with some studies showing that they have more than 800% of these compounds compared to other foods. Not only are these lignans estrogneic but they also lower testosterone, lower free testosterone, and block 5-alpha reductase (the enzyme responsible for coverting tetsosterone into the more potent form of DHT (12).

53. No More Vegetable Oils

These oils did not exist pre-industrial evolution, yet olive oil we’ve been squeezing for thousands of years.

The average American get 20% of their total caloric consumption from soy bean oil.

The problem with these oils is that the omega 3 to omega 6 fatty acid ratio is out of whack. Omega 3’s are anti-inflammatory and omega 6’s are inflammatory. We need both to maintain regular function, but the ratio in these is 16:1. This is what causes massive amounts of inflammation and lowers testosterone.

Here’s what to do:

Step 1 - Toss out your vegetable and soy bean oils.

Step 2 - Cook your food in olive oil.

Step 3 - Fry your eggs in butter.

54. Don’t Be A Soy Boy

Soy contains compounds that are structurally similar to estrogen. There’s an endless debate about the effects that consumption of soy has on the male body.

Consumption of soy has been shown to have a negative affect on seminal parameters (12) and lower testosterone (13).

Know what to look for:

Soybean oil, Asian food.

55. Get Rid of the Carbage

We literally couldn’t produce white flour 150 years ago. The time before the industrial revolution, every grain of flour was stone ground which means that the germ and kernel were unable to be separated.

At the dawn of the industrial revolution, they figured out how to press the grain and iron it with iron rollers as to suddenly pop the germ out from the kernel and create the white flour.

The germ had omega-3 fatty acids and added nutrients. The thing is, though, that those nutrients are what made the flour spoil. So refined flour lasts much longer, but the effect that it has on your body is the same as that of sugar.

Replace the refined carbs in your diet for complex ones like kidney beans and starchy vegetables.

56. Toss Out The Licorice

Licorice is extracted from the Glycyrrhiza glabra plant.

The active ingredient in licorice is glycyrrhizinic acid, and that is where most of the trouble comes from.

Excessive consumption of licorice can cause hypokalemia (a decreased absorption of potassium), increased blood pressure, and muscle weakness (12, 13).

In test-tube studies, glycyrrhetinic acid has been shown to block the production of testosterone (14).

In men, 4-days of licorice consumption was enough to lower testosterone levels by 44% (15). However, after the subjects laid off the licorice, their testosterone levels began to return back to normal.

57. Avoid Trans-Fats Like the Plague

Trans-fats are created in an industrial process that adds a hydrogen molecule to vegetable oil in order to make it more solid.

In other words:

Trans fats aren’t even a food - they are an edible food like substance.

The reason trans fats are so common is because partially hydrogenated oils have a longer shelf life. Many restaurants use them to fry their foods because they don’t have to be changed as often.

Eating trans fats raises your bad cholesterol (LDL), lowers the T-boosting good cholesterol (HDL), and increases your risk of heart disease and stroke.

How to avoid trans-fats:

Tip # 1 - Scan the nutrition label.

Ideally, the food should have 0 trans fats

Tip #2 - Check the ingredients

Even if the product has 0 trans fats, scan the ingredients for “partially hydrogenated”
FDA allows foods with less than 0.5 grams of trans fats to label it as 0, but multiple servings of that food can really add up.

Tip #3 - When eating out, skip the fired food and opt for grilled, steamed, or baked.

(Wikihow)

58. Watch Out for Xenoestrogens

Xenoestrogens are man-made chemicals that mimic the effects of estrogen on your body.

From personal care products (like your shampoo, lotion, and deodorant) to traditional house hold cleaners, xenoestrogens are everywhere. They wreak havoc on a man’s body by disrupting hormonal balance and exerting an estrogenic influence

Endocrinologists put xenoestrogens on the forefront as one of the leading causes of why men are experiencing a drop in testosterone.

Here’s how to limit your exposure to xenoestrogens:

Tip #1 - Use natural grooming products.

Tip #2 - Use chemical free, biodegradable laundry and household cleaning products.

Tip #3 - Use a chlorine filter on shower heads and filter drinking water.

Tip #4 - Limit exposure to gasoline

Wrapping Up

Each of the above methods are scientifically proven to naturally increase testosterone.

Carve out a few minutes and implement at least one of these strategies and move towards more energy, health, and well-being.

Master this area of your life and move towards becoming the man you can be.

Green Tea Leaf Extract (EGCG) For Weight Loss

Sat, 21 Nov 2020 00:00:00 +0000

EGCG is the most potent molecule in green tea.

As far as research goes, there’s been several studies looking into how supplementing with green tea extract can impact fat-loss and fat-oxidation.

Let’s breakdown some of the key ones.

Fat Loss Studies:

In one study, subjects were divided into 4 groups and given various doses of catechin enriched green tea. The group receiving the highest dose of catechins were found to have a decrease in waist and total weight loss of 1.2 kg in 90 days relative to control (1). The subjects receiving a medium dosage also lost weight relative to control, but the extent of results was found to be related to the dose.
In another study, half the participants were given 625mg of catechins induced with 39mg of caffeine while the other half were given just 39mg of caffeine. After 12-weeks, both groups lost about the same amount of fat-mass but the group receiving catechins seemed to lose more abdominal fat (2).
In a meta-analysis of 11 studies that looked at the effects of green tea extract supplementation over a minimum time of 12-weeks, researchers concluded that subjects experience, on average, 1.31kg of weight-loss (3).

Based on the research, there does seem to be some correlation between green tea extract supplementation and fat-loss.

However, this correlation is not significant.

Fat-Oxidation Studies

To be clear:

Fat oxidation is referring to the percentage of energy expenditure coming from fat rather than glucose.

Obese men supplementing with 300mg (but not 600mg) of ECGC supplementation were found to have increased fat-oxidation (4).
Elite male cyclists were given either 270mg of EGCG, placebo, or caffeine at 3mg/kg of bodyweight. EGCG did not increase fat-oxidation but caffeine did (5).
In a meta-analysis of green tea consumption, researchers report that a cup of green tea is likely to cause approximately 5.7g of body fat to be ‘burnt’ (6).

Conclusion

Based on the research, there does seem to be a slight (but unreliable) correlation between EGCG intake and fat-oxidation.

(source)

DIM: Is It Really An Aromatase Inhibitor?

Sat, 21 Nov 2020 00:00:00 +0000

Where Is Diindolylmethane (DIM) Found?

DIM is a compound most commonly found in broccoli, kale, and cauliflower.

What Are The Benefits?

It is known for its anti-cancer and anti-aromatase benefits.

Is It Really An Aromatase Inhibitor?

Aromatase is an enzyme that converts testosterone into estrogen.

So the less aromatase you have, the more testosterone is allowed to remain in its free form.

Let’s take a look at the lone human study:

Men and women supplementing with 6-7mg of DIM per kg of bodyweight significantly increased urinary estrogen excretion (1).

Other sources have said that DIM is a powerful component in estrogen metabolism and it also helps your body convert more potent forms of estrogen into less potent forms,

thus decreasing the overall effect of estrogen on your body.

AndrogenHacker

Testosterone Booster Supplements: The Complete A-Z List

Alpha Glycerophosphocholine

Anacyclus Pyrethrum (Akarkara)

Key Takeaway

Ashwagandha

Key Takeaway

Vitamin B-12

Bioperine

Bladderwrack Extract

Boron

Key Takeaway

Bulbine Natalensis

Key Takeaway

Butea Superba

Key Takeaway

Caffeine

Key Takeaway

Calcium

Key Takeaway

Calcium D-Glucarate

Chromium

Chrysin

Key Takeaway

Cordyceps

Creatine

Key Takeaway

Damiana

D-Aspartic Acid

Key Takeaway

Fenugreek

Key Takeaway

Forskolin

Key Takeaway

ForsLean

Ginger

Key Takeaway

Ginseng

Key Takeaway

Grape Seed Extract

Key Takeaway

Green Tea Leaf Extract​

Horny Goat Weed

Key Takeaway

Maca

Key Takeaway

Magnesium

Key Takeaway

Melatonin

Mucuna Pruriens

Key Takeaway

Niacin

Pine Pollen

Key Takeaway

Polygonum cuspidatum

Quercetin

Rhodiola Rosea

Key Takeaway

Royal Jelly

Key Takeaway

Safed Musli Extract

Saw Palmetto

Key Takeaway

Shilajit

Key Takeaway

Stinging Nettle Root

Sustamine

Key Takeaway

Tongkat Ali

Key Takeaway

Tribulus Terrestris

Key Takeaway

Velvet Antler

Key Takeaway

Vitamin D

Key Takeaway

Yacon Root

Zinc

Key Takeaway

How To Use Intermittent Fasting (IF) To Boost Testosterone [Before & After Pics]

Green Tea Leaf Extract

Human Trial #1