Low testosterone is bad news for men. In addition to obvious problems like decreased libido and erectile dysfunction, low testosterone levels have been linked to fatigue, decreased muscle mass, depression, memory problems, and even chronic illness.
It is therefore not surprising that a significant number of men are willing to go to great lengths to support the production of their most important male hormone. It should be said that some of these procedures have drawbacks. Anabolic steroids are obviously illegal, largely unregulated and dangerous.
Also, pharmaceutical uses of testosterone (such as injections or topical creams) can have unwanted side effects such as enlarged breasts, acne or rashes, hair loss, anxiety, and nausea. And then, of course, the effect only lasts as long as the therapy lasts. Because they do not act through the natural pathways of testosterone production, these pharmaceutical methods can result in down-regulation of endogenous testosterone levels once therapy is discontinued (e.g., depending on their substantial cost or changes in insurance coverage).
To be clear, if you suspect your testosterone levels are low, you should consult a doctor. However, before you decide to resort to dramatic countermeasures, you should also know that there are several all-natural methods to increase your testosterone levels permanently, sustainably and without drugs. Some are based on the latest, most advanced clinical science and others are just plain common sense. We've looked at six of the best ways to increase your testosterone levels naturally, and ranked them by effectiveness.
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1) The #1 Most Effective Drug-Free Testosterone Supplement
In recent years, researchers have found evidence that protodioscin-rich botanical extracts derived from the herb Tribulus terrestris can have beneficial effects on testosterone production in men. In one of several recent studies, published in the journal Andrologia in 2016, 65 men (aged 18 to 65) with no hormonal issues took a herbal extract containing 112 mg of protodioscin daily for 12 weeks. It was concluded that taking the protodioscin-rich extract resulted in an increase in testosterone levels in the blood, which was associated with decreased body fat percentage and an increase in lean mass.
ProSource, a leader in sports nutrition research and development for over two decades, has devoted years to perfecting a process for extracting and refining protodioscin in sufficient quantity and potency to support significant natural testosterone enhancement. Their efforts, expressed in AndroTest drug-free testosterone-enhancing technology, are helping countless men across America rediscover their highest vitality, masculinity and well-being.
The highly potent tribulus extract used in ProSource's AndroTest undergoes a rigorous and complex multiple extraction process under the most stringent protocols using state-of-the-art laboratory techniques. This meticulous process, which we are told involves up to twenty different extractions, results in a tribulus extract standardized to contain an unprecedented 40% to 48% protodioscin. This is by far the highest concentration of this active ingredient we have ever found in a dietary supplement. In fact, it's up to 40 times more potent than existing tribulus-based products.
This ingredient superiority has been reflected in a landmark, product-specific, independent clinical study that we reviewed. In the 4-week, randomized, placebo-controlled, double-blind study, subjects using AndroTest experienced a statistically significant increase in total testosterone levels averaging 59.88% from baseline. Subjects also experienced a sharp increase in free testosterone, averaging 59.75% above baseline. One tester even saw a 275% increase in total testosterone. Results like these show that AndroTest is in a class of its own - true, natural, clinical-grade testosterone-boosting technology.
AndroTest represents a fundamentally natural departure from invasive, short-term approaches. It is a truly natural and drug-free mechanism of testosterone support, working through your body's natural pathways to sustainably up-regulate testosterone production.
In fact, thousands of men - including prominent athletes, celebrities, bodybuilders and people from all walks of life - have experienced remarkable results with AndroTest for years. This is exciting science and AndroTest gets our highest recommendation for men concerned about their T levels. Visit androtest.com to learn more about it.
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2) Lift heavy, but don't overtrain
High volume workouts make it easier to increase testosterone production. Emphasizing heavy compound movements in your strength training (eg, squats, deadlifts, and bench presses) is one of the best ways to stimulate the greatest release of testosterone. In an article published in the Journal of Strength and Conditioning Research, researchers reported that completing 10 reps at 75% of 1RM, with 2 minutes rest between sets, resulted in the greatest volume of exercise and the highest testosterone levels.
On the other hand, if you put more stress on your body than it can handle, cortisol levels will spike, which in turn will lower your testosterone production. This is especially true for excessive cardio. When doing cardio, prioritize sprints, tabata logs, jump rope, and the like. Conclusion: A well-planned training program that emphasizes high volume, shortness, appropriate work and recovery phases, and recovery time will help increase and maintain bioavailable testosterone.
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3) Strive to shed excess body fat
A high body fat percentage has a negative effect on testosterone levels. One reason is that testosterone is converted to estrogen by the enzyme aromatase, which is (partially) produced by fat cells. With a high body fat percentage, more testosterone is converted into estrogen. Unfortunately, low testosterone levels coupled with increasing estrogen levels lead to decreased muscle growth and increased body fat storage. This is a vicious cycle that you don't want to be part of. You don't have to be below 5% body fat, but to optimize testosterone bioavailability, you should make leaning your top priority.
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4) Prioritize healthy fats in your diet
Dietary fats have also been linked to healthy testosterone levels in men. A study published in the Journal of Clinical Endocrinology and Metabolism reported that a diet higher in fat than 100 g per day resulted in increases in free testosterone in healthy male subjects. When subjects were placed on a low-fat diet (<20 g fat per day), the authors reported that blood cholesterol levels (used to produce testosterone) decreased. Sources of healthy fats include nuts, olive oil, full-fat yogurt, fatty fish like salmon, whole eggs, and cheese. You may also want to take a quality omega-3 fish oil blend rich in potent, standardized amounts of the fatty acids EPA and DHA.
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5) Get adequate sleep
The importance of sleep to overall health cannot be overstated. Sleep deprivation is a significant stress that affects many bodily functions, especially hormonal balance. Ensuring consistent, quality deep sleep night after night keeps catabolic hormones (like cortisol) low and anabolic hormones (like testosterone) high. Aim for 8 hours of good quality sleep each night, set consistent turn-ins and wake-up times, and avoid stimulants that start several hours before bedtime.
Oh, and less alcohol. Excessive drinking of alcoholic beverages leads to poor sleep quality, reduced energy levels, increased body fat, missed workouts and a drop in free testosterone. It should be noted that beer is also packed with phytoestrogens, which wreak havoc on T levels.
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6) Eliminate household toxins
Right now there are common items in your house that are conspiring to erode your T levels. The culprits are a class of products called xenoestrogens, which mimic the testosterone-limiting estrogens in the body. Where can you find them? In any food container or jar that contains Bisphenol-A. In cosmetics, shampoos, toothpastes or shaving gels that contain parabens. In air fresheners, body sprays or scented candles that contain phthalates. In antibacterial soaps or detergents that contain triclosan. And of course anything that contains soy protein is also a rich source of phytoestrogens. Clean them up!
