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Top 10 testosterone boosting tips

An optimized testosterone level is essential for maximizing your physical and mental health and is the foundation upon which male well-being is built. Here are our top 10 testosterone boosting tips.

1. Lose excess body fat

Fat cells contain an enzyme called aromatase that converts testosterone into estradiol (a potent form of estrogen). An elevated level of estradiol causes the body to produce less testosterone. The optimal body fat percentage for peak testosterone production is somewhere around 10% on average.

2. Get enough sleep

Sleep deprivation causes testosterone production to fall dramatically, aim for at least 8 hours sleep every night.

3. Eliminate or reduce stress

All forms of stress (financial, relationship, work, study, unstable or unsafe environments, etc.) will lower testosterone production. Do everything within your power to eliminate or reduce stress.

4. Eat more saturated fat and less polyunsaturated fat

A diet higher in saturated fat and with a greater saturated to polyunsaturated ratio increases testosterone production. You must greatly reduce your intake of vegetable/seed oils that are high in polyunsaturated fats and replace them with saturated fat from dairy, coconut oil and beef.

5. Get sufficient UV exposure or supplement with vitamin D3

UV exposure (specifically UVB) increases testosterone production, the best time for this is around solar noon (the point where the sun is highest in the sky) as this is when UVB levels are highest. Exposing a large skin surface area is recommended as this enables you to share or spread the exposure and reduces the amount of UV damage any particular body part is exposed to, for example it's better to expose your entire body to 5 minutes of UV radiation rather than exposing just your arms for 45 minutes. It is beneficial to expose your scrotum directly as this provides additional benefit on top of general exposure to the rest of the body, so whenever possible be naked.

Due to increased risk of skin cancer you should have your skin checked regularly (at least every 12 months) by a doctor who specializes in this.

Depending on where you live you may not be able to obtain sufficient UVB exposure (especially during winter), in this case you will need to supplement with vitamin D3, 5000 IU daily is sufficient for most people. Keep in mind however that UVB exposure offers additional benefits (cholesterol sulfate production for example) beyond vitamin D production so supplementation is not a full replacement for UVB exposure.

6. Get enough zinc and magnesium

A zinc deficiency will lower testosterone dramatically, be careful though as too much zinc can be toxic. Aim for around 25-40 mg per day from food and supplements combined.

A magnesium deficiency will lower testosterone, aim for 500 mg per day from food and supplements combined as a minimum starting point, highly active people will need even more.

7. Avoid low carb carbohydrate diets if you're highly active

While low carbohydrate or ketogenic diets are fine for sedentary or lightly active people they should not be used by highly active people as this has been shown to raise cortisol and lower testosterone. To be very clear, for people who are lightly active (office work, low intensity cardio, low volume strength training) this is not a concern, this is only a concern for people who are highly active (manual labor, high intensity cardio, high volume bodybuilding training).

8. Lift weights

Lifting weights has been shown to increase testosterone, this is something that most of you should already be doing, if not you should start right away.

9. Avoid foods rich in phytoestrogens and phytosterols

A diet rich in phytoestrogens and phytosterols has been shown to lower testosterone. Soy, flaxseed and sesame are some of the worst offenders although many other plant foods (oats for example) contain them in lower amounts. Also seed/vegetable oils are especially rich in phytosterols and should be avoided for this reason in addition to avoiding the excess polyunsaturated fat they contain.

10. Avoid microplastics

Microplastics are pervasive in the modern world and exposure to them will lower testosterone. Exposure occurs via several means such as:

- Drinking water (both tap and bottled)

- Synthetic fibers found in clothing and bedding

- Food packaging, storage containers, cookware and utensils

- Cosmetics and personal care products

By following these tips a man could potentially double or even triple his baseline testosterone level and dramatically improve his well-being and quality of life. Jason has implemented these tips and experienced firsthand the transformational power of testosterone. You can learn more about his experiences in applying and benefitting from these tips in the video below:


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