Here’s the thing about testosterone: It makes everything in life better. High testosterone levels are associated with lower stress, better sex, better body composition. Testosterone builds muscle, burns fat, and makes life better. Low testosterone levels? These are associated with depression. See the connection here? High testosterone levels will make you more attractive to the opposite sex and increase your overall quality of life. Testosterone is God’s greatest gift to men.
Now here’s the bad news, gentlemen: As we age our testosterone levels begin to drop. That’s right, the number one thing that makes a man’s life awesome starts to dwindle. That’s only for old folks you say? Think you’re immune? I was diagnosed with low test at the age of 27. That’s right, so listen up! In the name of all that is Man, here are the things you can do to make sure your testosterone stays high and lasts as long as possible:
Desire sex. Have sex.
This seems simple, but if your libido is dropping you likely aren’t thinking enough about sex; just the thought of sex has shown to raise levels of testosterone. Having sex is also a good strategy to keep levels high. The old adage actually applies here: “If you don’t use it, you’ll lose it.”
Lose Body Fat
Being overweight or obese is detrimental to the production of testosterone. I know it’s a bit of a Catch-22 since testosterone helps drive fat loss, but fat cells actually contain an enzyme that turns testosterone into estrogen. Lose the fat, raise the test; if you aren’t exercising, you need to work some activity into your life.
Don’t Limit Your Protein
This one is simple. More protein = higher levels of testosterone. Be a man and eat your protein; lots of it. And please don’t stop at 30 g per serving- that’s a myth created by some weak vegetarian.
Perform Squats and Deadlifts
Doing heavy, compound movements stimulates the release of testosterone more than simple movements. Sorry boys, I don’t care how good the curls make your arms look, you’re going to want to train your legs too. And the deeper your squat, the better the effect; save your knees and produce more test- win-win!
Don’t Limit Fat
The male body uses saturated fat to create testosterone, and as I’ve mentioned before, this “bad” fat won’t hurt you as long as you keep your unsaturated fats in balance and avoid a diet obnoxiously high in sugar and processed carbs. Limiting fat, especially saturated fat, can be very detrimental to the production of testosterone.
Life is short, so try not to be so bent out of shape all the time. Do things that make you happy; practice yoga; laugh uncontrollably. The lower your stress levels, the higher your testosterone can rise!
Take Breakfast Down a Notch
Skipping or delaying breakfast can boost your testosterone. Think about chugging some water and drinking a coffee or two before eating your eggs (you are eating your eggs right?)
Sleep 8 Hours Every Night
I’ve covered the countless benefits of sleep in the past, but getting adequate rest in a dark, quiet setting can do wonders for overall hormonal health.
Avoid BPAs and Soy
Studies have shown that both BPAs and soy can hurt testosterone levels. Avoid drinking from plastic bottles, heating things in Tupperware, and eating things life tofu, soy milk and other soy products.
Lift Heavy Things
Plain and simple, increasing the intensity of your workouts will boost testosterone. Even high intensity intervals (ie, sprints) can have an effect. Push yourself at the gym and you’ll increase your quality of life.
So there you have it, ten habits that will lead you to high testosterone and a life full of happiness. In a nutshell: Eat right, sleep right, lift heavy and embrace sex. Women will flock to you and all weaker men will envy you*.
* I make no promises that your newfound testosterone will lead to these results
** Excess testosterone is not a license to be a douchebag bro; please use with caution