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There is a lot of info there with a 100 ways list. Can someone list 5 must do guaranteed methods to get my testosterone from circa 350 to 600-700?
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No.
But sleep more is a good start.Comment
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?Originally posted by NewAlan1973 View Post
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In other words, any time you dive into an article or listen to advice on testosterone boosting, please proceed with caution, if possible self-quantify your results with blood or urine testing (the latter is the gold-standard of hormone evaluation), and be especially careful with supplements and herbs.
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The Basics: Notoriously Missing Nutrients That Drastically Affect Testosterone Levels
Let’s begin with the basics – no fringe, hard-to-find Amazonian superfoods here – but rather simple supplements you can hunt down just about anywhere. A big credit to the guys from the Examine Research Digest for doing the research on the following nutrients, which actually have rigorous scientific research behind them on both safety and efficacy for boosting testosterone and/or sexual performance. At the end of this article, I’ll include a few helpful links for these supplements and the versions that I use.
1. Magnesium
Supplementing magnesium (Mg) can help normalize testosterone levels. A diet comprising magnesium-rich foods (such as fish, nuts, beans, and green leafy vegetables) renders supplementation unnecessary, at least for the purpose of testosterone normalization, although hard-charging athletes or heavy sweaters may need extra magnesium. The standard dose is 200 mg of elemental magnesium once a day, though I personally use up to 500mg per day, typically taken in the evening because magnesium can have a sedative effect. Avoid taking calcium, iron, magnesium, and zinc, since high amounts of these minerals will compete for absorption.
2. Vitamin D
Vitamin D has long been researched in the context of male fertility. Vitamin-D receptors can be found on sperm cells, and vitamin D may also play a role in the production of steroid hormones. Vitamin D deficiency is common, especially in people whose exposure to sunlight (without clothes or sunscreen) is limited. The darker your skin, the longer you need to expose yourself to sunlight to synthesize enough vitamin D. Vitamin D can be synthesized by sunlit skin (7-dehydrocholesterol) or ingested (D2 and D3). It then travels to the liver, where the liver converts vitamin D to its more active form: 25-hydroxyvitamin D. The kidneys then convert 25-hydroxyvitamin D into the very potent form of vitamin D called calcitriol (1,25-dihydroxyvitamin D). Ideally, take 2,000–3,000 IU (50–75 mcg) of vitamin D3 with with a meal containing fat, either year round or only during the colder, darker months, when you are least likely to synthesize enough vitamin D from sun exposure. Doses higher than 3,000 IU may be warranted in cases of severe deficiency or non-response at lower doses, as ascertained by a blood test. Keep in mind that 10,000 IU/day for three months has been shown to be toxic, and also keep in mind that Vitamin D should ideally be consumed along with Vitamin K2. Finally, my friend Kelly Starrett recently turned me onto this Sperti Vitamin D lamp that gets you very high doses of Vitamin D with just 5 minutes of exposure per day!
3. Zinc
Zinc (Zn) is an important mineral for general health and is often marketed as a testosterone booster. Similar to magnesium, however, zinc supplementation can only help when low testosterone levels are linked to a zinc deficiency. If your body has enough zinc, taking more will not benefit you. As a matter of fact, over time, high doses of zinc can irritate the gastrointestinal tract. They can also cause a copper deficiency, since zinc kick-starts the process of creating metallothionein, a protein that binds zinc but also other metals, notably copper; the bound metals then leave the body as waste products. Even higher doses of zinc can also damage the liver and kidneys. Zinc requirements vary according to diet and level of activity. Sedentary people who do not sweat much and eat enough meat might not need to supplement zinc at all, and should otherwise limit themselves to 10–20 mg/day (15–25 mg/ day for vegetarians and vegans). Athletes and other people who sweat a lot (which results in zinc loss) can take 25–30 mg/day. Zinc should be taken with meals, so as to prevent potential nausea. I personally avoid excess zinc and get smaller amounts each day by taking a comprehensive multivitamin by Thorne, which also gives me Vitamin D, Vitamin K2, boron and a few of the other basic nutrients you’re reading about.
4. DHEA
The hormone dehydroepiandrosterone (DHEA) circulates throughout the body and can be called to make other hormones, notably testosterone and estrogens. Supplemental DHEA can support normal testosterone levels; this effect is especially reliable in case of age-related low testosterone. It’s pretty simple: you just take 25–50 mg of DHEA once a day with a meal. Please note that if you compete in any sports that are sanctioned by WADA, USADA, the NCAA, etc. that DHEA is banned for use in competition, and you must not take it if you fall into any of those categories.
5. Creatine
Creatine is a molecule naturally produced in the body. It stores high-energy phosphate groups in the form of phosphocreatine. Phosphocreatine releases energy to aid cellular function during stress. This effect causes strength increases after creatine supplementation, and can also benefit the brain, bones, muscles, and liver. Most of the benefits of creatine are a result of this mechanism. Creatine can be found in some foods, mostly meat, eggs, and fish. Creatine supplementation confers a variety of health benefits and has neuroprotective and cardioprotective properties. It is often used by athletes to increase both power output and lean mass.
Creatine has been shown to influence androgen levels. Three weeks of creatine supplementation has been shown to increase dihydrotestosterone (DHT) levels, as well as the DHT:testosterone ratio. Creatine supplementation has been shown to increase testosterone levels when taken alongside a 10-week resistance training program. A study in male amateur swimmers also noted that a creatine loading phase (20g daily for six days) was able to increase testosterone levels by around 15% relative to baseline. I personally do not load with creatine but rather – due to the host of benefits from creatine – simply take 5g year round, with no cycling or loading phases.
6. Boron
Like magnesium and zinc, boron is a dietary mineral. Some studies have also noted an increase in testosterone in men, even in young men, including an increase in the testosterone levels of young men taking 10 mg of boron per day. It is not recommended to take more than 20 mg/day.
So those are the basics: magnesium, Vitamin D/K, zinc, DHEA, creatine and boron…
…oh, and should you wonder why I did not give a lick of attention to actual food or macronutrients, it’s because I already addressed food and carbohydrate/fat/protein percentages here (and below is an anecdote from that article):
“The bottom line is this: for optimal testosterone production you shouldn’t go too low in calories (neither too high), shouldn’t consume too much protein (under 2g/kg) or eat too little carbs and too little saturated and mono-unsaturated fats. For me personally, the optimal ratio for T production seems to be on a 2500 kcal/day slight deficit diet with 98 kg bodyweight looks like this:
-1.8g protein/ kg of bodyweight (1.8g x 98 = 176.4 grams = 720 kcal)
-40% of total calorie intake fat (1000 kcal = 111 grams)
-Rest of the daily energy need from carbohydrates ( 780 kcal = 195 grams)”
Anyways, you can click here to read the rest of that article, which is a perfect accompaniment to the one you’re reading right now.
The Slightly More Fringe: Herbal Add-Ons To Impact Both Testosterone & Sexual Performance
Again, a big head nod to the guys at Examine Research Digest for decoding which “fringe supplements” work and which don’t. The following six add-ons will give you the most bang-for-your-buck should you wish to toss some extra goodies on top of the basics you just read about above.
1. Maca
Multiple studies show that maca, a root vegetable, enhances drive in both men and women, and this effect keeps improving for 8 weeks before plateauing. Maca can serve to treat sexual dysfunction caused by selective serotonin reuptake inhibitors (SSRIs). It can also mildly benefit men with erectile dysfunction from other causes. Moreover, preliminary animal evidence suggests that red maca might improve prostate health and reduce anxiety. Maca does not interact with any major hormones, such as testosterone, estrogen, or DHEA. For ideal dosing, take 1.5–3 g of maca root powder once a day with breakfast (for the purpose of improving sexual performance, there is no difference between red, black, or yellow maca).
2. Cocoa
Low nitric oxide (NO) levels can cause blood vessels to narrow, leading to poor circulation, which can result in erections that are softer and more difficult to maintain. Like the flavonoids in grape seed and pine bark, (-)-epicatechin and other flavonoids in cocoa can help support NO levels, thus improving blood flow and alleviating this type of erectile dysfunction. Simply take 1 g of cocoa polyphenols by consuming about 30 g of cocoa powder or 40 g of dark chocolate with a 75% cocoa content (FYI, neither milk chocolate nor white chocolate is a good source of polyphenols).
3. Eurycoma Longifolia
Eurycoma longifolia is also known by several other names, such as longjack and tongkat ali. Preliminary evidence supports its traditional use as a sexual performance enhancer for both men and women, and evidence also supports the use of Eurycoma longifolia as a male fertility enhancer. This herb does not seem to increase testosterone, however, or only to
a small extent in men suffering from infertility or severe erectile dysfunction, but may increase testosterone in infertile men, and significantly increases the desire to mate in rodent models. To supplement Eurycoma longifolia, take 200–300 mg daily.
4. Fenugreek
In Ayurvedic medicine, fenugreek is called methi (its Hindi name) and is used notably to increase virility. While the leaves and seeds are both used, most supplements favor the latter. When supplemented by healthy men, high doses of fenugreek appear to significantly increase sexual drive and satisfaction. A small increase in testosterone has been noted in some studies. Interestingly, fenugreek has the property of causing bodily fluids (saliva, semen, sweat, urine, etc.) to smell like maple syrup. Ideally, take a fenugreek supplement standardized for 300 mg of saponins, at 300-600mg/day.
5. Pycnogenol
Low nitric oxide (NO) levels can cause blood vessels to narrow, leading to poor circulation, which can result in erections that are softer and more difficult to maintain. Like the flavonoids in cocoa, procyanidins and other flavonoids in pine bark and grape seeds can help support NO levels, thus improving blood flow and alleviating this type of erectile dysfunction. Pycnogenol, a patented pine bark extract standardized to 65–75% procyanidin, is the best-studied source of procyanidins. Grape seed extracts are cheaper, but their benefits to blood flow are less reliable and could take longer to develop (up to one month). To improve blood flow, Pycnogenol is a better choice than a grape seed extract, but neither option is as potent as cocoa or can boast as much supporting evidence. To supplement Pycnogenol, take 100–200 mg once a day with a meal.
6. Tribulus Terrestris
Tribulus terrestris has long been marketed as an herbal testosterone booster, with no supporting evidence. This herb does significantly enhance sexual drive, though, which may indirectly increase testosterone via the effect of higher frequency of sex. To supplement Tribulus terrestris, take 200–450 mg of an extract standardized for 60% steroidal saponins once a day with a meal.
The Gym: Workout Strategies To Optimize Testosterone
Although there are, as I mentioned earlier, entire industries built up around herbal and pharmaceutical pills, capsules, lotions, injections, superfoods, and other methods for increasing testosterone, in this section you’re going to get six simple workout strategies for increasing testosterone without actually swallowing any questionable supplements.
Workout Tip #1: Sprint
Multiple studies have shown that you can boost your testosterone levels by sprinting. In one study , testosterone levels increased significantly for people who performed a series of very short (but intense) 6-second sprints – and testosterone levels remained high even after those people had fully recovered from the sprint workout.
So how can you implement the strategy of sprinting to increase testosterone? Try performing several sprints on the treadmill after you’ve lifted weights at the gym, or just head out into the backyard, a park, or your neighborhood block and do a few sprint repeats on your days off from weight training. You can even do your sprints on a bicycle or elliptical trainer . Try to include 5-10 short sprints when you do a sprint workout, sprint no longer than 15 seconds, get full recovery after each sprint (generally 3-4 times longer than you actually sprinted), and do a sprint workout 2-3 times a week for optimal results.
Workout Tip #2: Lift Heavy Stuff
While you can do high reps with low weights or low reps with high weights , studies have shown that it definitely takes heavy weights to significantly boost testosterone. Full body, heavy exercises like squats , deadlifts , bench presses , and Olympic lifts should ideally be used, at 85-95% of your 1RM (or one repetition maximum ). You need to do 2-3 full body weight lifting workouts per week to get good testosterone-boosting results (in tip #5, I’ll give you a sample workout).
If you’re a beginner or new to weight training, don’t let this concept of heavy lifting scare you away. You can simulate many of these exercises on weight training machines until you’re strong and skilled enough to perform the free weight barbell or dumbbell versions.
Workout Tip #3: Use Long Rest Periods
Scientists have studied the effects of very short rest periods on testosterone and found that longer rest periods of around 120 seconds between sets are better for building testosterone (although you can still build other hormones, such as growth hormone, with shorter rest periods).
Considering what you’ve just learned about lifting heavy weights, this makes sense – since the shorter your recovery periods, the less weight you’re going to be able to lift. However, it can seem like a waste of time to be sitting on your butt for 3 minutes between each exercise.
So if your goals are to increase testosterone, I recommend that you maximize your time at the gym by doing alternate activities during these long rest periods, such as stretching, or better yet, exercises that don’t stress the same muscles you just worked.
For example, you can do one heavy set of bench presses, recover for just 30-60 seconds, then do one heavy set of squats. Go back and forth until all your sets are done, and you’ll get twice as much done in half the time, while still getting the testosterone boosting benefits of lifting heavy and long rest periods.
Workout Tip #4: Do Forced Reps
To do a forced repetition, you perform a weight lifting exercise for as many reps as you can, and then have a partner (a “spotter”) assist you with completing several additional repetitions (anywhere from 1-5 extra reps).
Research shows that this type of forced rep set generates more testosterone than simply doing as many reps as you can do by yourself.
It’s best to do forced reps with a multi-joint, large motor movement exercise. For example, you can do a warm-up set of barbell squats, then, with a partner, a personal trainer, or someone you ask at the gym to help you , choose a weight that allows you to do 5-6 repetitions on your own, but requires an assistant to get another 3-4 reps done after that, for a total of 8-10 reps. You can repeat this for anywhere from 2-6 sets.
While you don’t need to perform forced reps for every workout or set that you do, if you’re trying to increase testosterone, it can be especially helpful to do your last set of any exercise as a forced rep set.
Workout Tip #5: Use Your Legs
In another study that investigated the hormonal response to weight training , participants were split into an arm-only training group and a leg-plus-arm training group. Testosterone increases were significantly higher in the group that added lower body training to their upper body training.
While it can be tempting, especially for guys, to focus on exercises like biceps curls and bench pressing, you’ll notice far better results for lean muscle mass, energy, sex drive, and fat loss when you include multi-joint leg exercises such as lunges and squats into your regimen.
So here’s an example of a full body workout you could do 3 days per week to boost testosterone:
At the end of this article, I’ll include another sample workout.
Workout Tip #6: Avoid Chronic Cardio
Long endurance sports such as cycling seem to lower testosterone in the same way that weight lifting and weight training seem to increase it. For example, one 2003 study found that testosterone levels were significantly lower in cyclists than age-matched weightlifters, or even an untrained control group. Some researchers have even concluded that this type of low testosterone in endurance athletes is an adaptation that gives cyclists or runners a competitive advantage – since the extra muscle mass from testosterone would probably slow you down.
So if you’re trying to boost testosterone, avoid long jaunts on the treadmill, and accept the fact that if you’re going to run marathons or do Ironman triathlon, you may have to settle for slightly lower testosterone levels. I delve into this concept quite a bit in a recent interview with Mark Sisson “How To Escape Chronic Cardio & Carbohydrate Dependency & Become A Fat Burning Beast.”
Biohacking Testosterone: Tools & Tricks That Actually Work
OK – you’ve got your head wrapped around foods, basic supplements, fringe supplements and workout strategies. Now let’s turn to biohacking tools and toys that have great efficacy for boosting testosterone, sperm count, drive, etc. (and if you dig this biohacking stuff, definitely also check out the article “ The Ultimate Guide To Biohacking Your Testosterone: 17 Ways To Maximize Muscle-Building, Drive & Anti-Aging. “)
1. Electrical Muscle Stimulation (EMS)
A study done on rat’s gastrocnemius muscle (calf) found out that electrical stimulation induced a rapid increase in the number of androgen receptors in early parts of the stimulation. This led to an increase in muscle mass by enhancing the muscle sensitivity to androgens . Another study conducted in humans showed that an electrical stimulation of volunteers’ meridian points (which basically means electro-acupuncture) increased subjects’ concentrations of total testosterone and DHEA-S without affecting LH or FSH (secreted from the pituitary gland). In terms of actually figuring out how to self-administer electro-acupuncture, I’d recommend looking into a device called the “ NES scanner ” which will scan your body and show you where to apply the electrical stimulation, and for actual electrical muscle stimulation on specific muscles, I’d recommend this article on how to use electrostim (and a whole lot more).
2. Red Light or Low-Lever Laser Therapy
You can get the highly entertaining, nitty-gritty details on this strategy in the Men’s Health article entitled “ I Put a Giant Red Light on My Balls to Triple My Testosterone Levels ” (and yes, the featured image on this post is me posing with my personal giant red JOOVV light ).
Red light, near infrared light (NIR) or low-level laser therapy has been used to treat various conditions from pain and muscle aches to wound healing, skin conditions, osteoarthritis and even depression. These effects are usually local, but near infrared light has also systemic effects via circulation of blood. For more details on these effects, you might want to read this super comprehensive article on red light and NIR . The basis for stimulating testosterone production by shooting red light and near-infra red light (yep, especially on your testicles) lies on the mechanism how red (or infrared) wavelengths work inside the cell. The key is that they stimulate ATP production in Leydig cells, thus increasing the energy available for the cells. This means more testosterone production. There might be also other mechanisms, which are speculated in ” Red Light Man ” site:
“Another potential mechanism involves a separate class of photoreceptive proteins, known as ‘opsin proteins’. The human testes are especially abundant with various of these highly specific photoreceptors including OPN3, which are ‘activated’, much like cytochrome, specifically by wavelengths of light. Stimulation of these testicular proteins by red light induces cellular responses that may ultimately lead to increased testosterone production, amongst other things, although research is still in the preliminary stages regarding these proteins and metabolic pathways. These type of photoreceptive proteins are also found in the eyes and also, interestingly, the brain.”
According to a few studies done on rats, the positive effects on testosterone production are enormous. For example a Korean study found out that low-level laser therapy (LLLT) with wavelength of 670nm (which is in border of visible red light and infra-red light) 30 minutes per day showed significant increase in serum testosterone by fourth day of the treatment without any harmful tissue penetration. Ultimately, a few best practices for red light include:
Overall, red or infrared light from LED source is generally thought to be a safe therapeutic method
Avoid heating the testicles, since the heat will destroy sperm cells and have a negative effect on the Leydig cells
Avoid blue light and UV light exposure on testicles (blue light inhibits ATP production in mitochondria)
Want more? Listen to my podcast on photobiomodulation here and then take a look at the red light that I personally use and swear by: the JOOVV . The JOOVV produces light in the perfect 600-800nm frequency used in research, and does not put you at risk of frying your precious balls. You just turn it on and – you guessed it – squat over it a bit or stand it against a wall and shine it across thine gonads as you work at, say, a stand-up workstation.
3. Cold Thermogenesis
In the 1820s, a German farmer named Vincenz Priessnitz started touting a new medical treatment called “hydrotherapy,” which used cold water to cure everything from broken bones to erectile dysfunction. He turned his family’s homestead into a sanitarium, and patients flocked to it in the hope that his cold water cure could help them. The first hydrotherapy facility opened up in the U.S in 1843, right when the sanitarium craze hit America. By the end of the 19th century, over 200 hydrotherapy/sanitarium resorts existed in the United States the most famous being the Battle Creek Sanitarium founded by John Harvey Kellogg.
There is no straight-forward evidence that cold therapy can raise testosterone levels. But indirect evidence definitely exists. One study conducted in 1988 in Finland investigated serum levels of thyroid and adrenal hormones, testosterone, TSH, LH, GH and prolactin in men after a 2-h stay in a cold room (10 degrees Celsius). There were no significant changes in the serum concentration of adrenalin, T3, T4, testosterone, TSH or LH. The serum level of noradrenaline increased from 4.5 to 6.3 nmol L1 (P < 0.01) and those of Cortisol, GH and prolactin fell by 20, 87 and 48% (all P < 0.01). This means that by lowering cortisol, you would probably have more of the raw material for testosterone production and less stress response.
The indirect research evidence by in vitro (and animal) studies on optimal testicle function gives us information that the ball sack (yes, that’s my highly technical term) should be kept cool (under 35 Celsius or 95 Fahrenheit) for optimal testosterone production. Heat exposure on testicles has been shown to reduce testosterone levels in rats. Also, an observational study done on over 6000 men showed that sperm quality and volume were greater in the winter time. This is due to stimulation by FSH and LH secreted from the pituitary gland, which also stimulate testosterone synthesis and secretion. There are also anecdotes from old school Chinese and Russian powerlifters who iced their balls after training and also before competition. Apparently, their goal was to increase performance and testosterone function.
Do these things to use cold thermogenesis to improve testicle function:
Take cold baths and showers
Wear loose boxers or go ”commando” to keep optimal temperature for testicles and to avoid compression
Sleep naked or wear just loose pajamas (no undies)
Sleep in a relatively cold room temperature
Don’t sit unless it is absolutely necessaryLast edited by Pegasus; 07-14-2020, 09:21 PM.Comment
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Wow @Pegasus that is a goldmine of information, thank you for putting it together and sharing it.Comment
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this is probably the best thread I have ever seenComment
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I was lucky bigdaws did much of the heavy lifting .Comment
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Admin of the Month Mar 2015
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