Testosterone is a hot marketing area for men.
It strikes at the core of masculinity.
The thing is, testosterone levels ARE critical for male health. Having low testosterone leads to low energy, low sex drive, low strength, and comes with symptoms of anxiety, depression, and general lethargy.
Increasing your testosterone levels, and overall vitality of life, should be of paramount focus for men.
Below is a list of 21 practical tactics that support hormonal health, an optimized lifestyle, and better management of stress levels.
Whether you follow some of them or all of them or only a few is up to you.
Either way, living with low testosterone as status quo is unacceptable as a man.
Do not let this be your status quo
1. Cut out alcohol
You already know heavy drinking is terrible for you.
Other than the mind-numbing headache the next day, alcohol in large doses plummets testosterone levels. Beer is especially insidious as the hops in beer act as phytoestrogens, which creates a double whammy of reduced testosterone and increased estrogen levels.
If you drink, drink minimally, or not at all. A few hard alcohol drinks are a better option than beer.
2. Reduce sugar & carb intake
Large amounts of processed carbs and sugar in your diet are hormonal hell. Along with reducing testosterone levels, high amounts of sugar also leads to insulin resistance, systemic inflammation, increased cortisol levels and impaired glucose tolerance.
3. Increase healthy fat intake
Healthy fats optimise your body's levels of cholesterol, which is a precursor to testosterone.
With that in mind, low fat diets destroy testosterone levels.
Increase your healthy fat intake of both saturated and unsaturated fats. Eat chicken thighs, eat eggs, eat fattier beef and eat almonds and walnuts. Use coconut oil, olive oil, and butter. Within reason.
4. Supplement with Vitamin D
In Australia, one in four people are vitamin D deficient. This directly contributes to lower testosterone levels.
You want to aim for 2000UI a day.
5. Supplement with Magnesium
Magnesium is sometimes claimed to be a testosterone booster, but studies are inconclusive.
What is well established is that many people are deficient in magnesium, and that magnesium deficiency can have adverse effects on exercise performance, energy levels, mood, and a multitude of other metabolic processes.
6. Supplement with fish oil
Omega-3's which are found in fish oil has a cognitive protective function as well as mood boosting benefits. It also drastically reduces joint soreness.
Unless you eat fish every single day, fish oil is a direct way to increase the amount of omega-3's in your diet.
7. Minimise the use of plastics with food
This can seem like a huge chore, but the evidence for plastics being an environmental hormonal disruptor which increases estrogen is strong.
In your daily life, you can avoid plastic by eating whole foods, storing foods in glass containers, and reducing the amount of processed food in your diet.
Be reasonable about this as obviously it is not realistic to eliminate all the plastic in your life. Just be aware.
8. Avoid fake fats
The terrible fats such as vegetable oil, corn oil, soybean oil and canola oil all negatively impact testosterone levels.
They also inflame the gut and arteries, may be one of the causes of heart disease and are linked to Alzheimer's and dementia.
Eliminate them from diet.
9. Increase cruciferous vegetable consumption
Cruciferous vegetables such as broccoli, cabbage, cauliflower and spinach are loaded with anti-estrogens along with a multitude of other nutrients. They also improve digestive health as well (and are a great source of fibre).
Add them into your diet as much as possible.
10. Cut the Stimulants
Excess consumption of caffeine (coffee, pre-workouts and energy drinks) increases cortisol. This directly decrease testosterone levels.
Caffeinated drinks can mask being under recovered and a sleep deficit. If you need coffee simply to feel normal, and need stimulant drinks to get through the day, you need to consider cutting back.
Try using non-caffeinated energy products.
11. Lift weights
Being strong and muscular leads to increased testosterone levels, and increased testosterone levels facilitates greater strength and muscle gains.
This alone can significantly change your health.
It also leads to improved self confidence, metabolic health, movement economy, and quality of life as a whole.
12. Be Muscular
Higher lean body mass correlates to higher testosterone levels. And more you are more useful in general.
Muscle is the holy grail for health.
13. Do not get fat
Excess fat increases secretion of estrogen, inflammation, decreases testosterone, and leads to reduced insulin sensitivity.
These are not things you want to happen.
Stay lean and do not let body fat rise above mid teens ever.
Walking is an ancient health secret, and people overlook it simply because of how mundane it seems as a suggestion.
It can help you be leaner, reduce stress, improve blood flow, improve recovery, increase focus, and its an essential ability you never ever want to lose.
15. Get some sunlight
Increased sunlight increases vitamin D levels, which leads to increased testosterone levels.
16. Don't smoke cigarettes
Smoking also reduces blood flow, and contributes to erectile dysfunction.
A functional penis will do more for your test levels and quality of life versus a broken one.
17. Get some sleep
A lack of sleep can almost half testosterone production.
Do what you need to do to improve this.
Cut down on blue light exposure, turn down the lights, quiet the mind, manage your time better, and get an alarm clock. Don’t wake up with your phone.
18. Have sex
Men that have sex regularly are happier, more confident, and healthier. I consider this an incontrovertible point.
19. Speak with authority
Your dialogue reflects your mindset.
Just, maybe, kinda, sorta, ehh, sorry are how cowards speak. Tripping over your words and sounding like a scared child inspires confidence in no one.
Develop your confidence and elocution, and your hormones will reinforce your mindset accordingly.
20. Improve Your Posture
How you stand reflects how you move, it affects how you breathe, it reflects your mentality.
Research has proven that postural improvement affects brain chemistry.
Don’t just stand up straight, move with confidence.
21. Develop focus
Become the goddamn best and be uncompromising in your devotion and effort to it.
Mastery lends itself to a necessary care of the physical and mental. Focus and testosterone go hand in hand.
Testosterone is the masculine hormone. As a male, you should be doing everything in your power to maximise it.
Not doing so will leave you in a state far from optimal.