The Top 3 Natural Testosterone Boosters

The Top 3 Natural Testosterone Boosters

Why should you opt for a natural testosterone booster? Is there even such thing as a natural testosterone booster? Or, if your testosterone levels aren’t thriving or through the roof, why wouldn’t you just get hormone replacement therapy? It’s a simple, easy way to get and maintain high testosterone levels for the rest of your life.

That’s the problem: it’s easy.

It’s also insanely expensive, it makes you dependent on monthly injections to produce testosterone for the rest of your life, and it stops your body from producing testosterone altogether.

If you just can’t produce testosterone at all, then have at it. If you’re in your 50’s and 60’s and so forth, then maybe it’s a good thing.

First, however, you should cut body fat down below 15% as estrogen is stored in body fat, if you don’t give it a place to reside it will dramatically increase your testosterone levels and lower your estrogen levels. You should also focus on sleep. Getting 7-8 hours a night of quality REM sleep will improve your testosterone levels. You produce the vast majority if your testosterone at night. If you’re not sleeping properly you’re not giving your body a chance to actually produce the hormone.

You should be active, workout, eat right, obviously follow the Man Diet, take these natural testosterone boosters below in supplement form or the natural options I give you, and you will see your testosterone levels rise.

Vitamin D

  • Vitamin D3 supplementation at 3332IU/day for year raises testosterone by 25.2% (I recommend up to 8,000 IU, especially in winter months).

Vitamin D is called the sunshine vitamin because we get a lot of it from the sun. However, vitamin D isn’t actually a vitamin, but a hormone that regulates bodily functions including growth, hormone secretion, sexual function, and fertility.

This study found that healthy males who take 3332 IU’s of D daily for a year end up having an incredible 25.2% more testosterone compared to the placebo group.

This study found that men who have sufficient vitamin D levels have higher testosterone levels and lower SHBG. That’s doubly important as vitamin d ‘free’s up’ your testosterone by unbinding it from protein, allowing it to flow throughout your body and do what testosterone does.

Free testosterone is believed to be more important than overall testosterone, and because vitamin d ‘unbinds’ your testosterone while also increasing your free T, it’s as good a natural testosterone booster as there is.

Natural Sources: Fish and Eggs.

Read: How to Lower Estrogen in Men

Magnesium

  • Magnesium reduces SHBG which in turn raises free-testosterone by 24%.

In this study, a gram of magnesium was able to increase free testosterone by 24%.

As a note: magnesium evaporates out of the body through sweat. The more you sweat, the more you need. It’s also estimated that around 70% of Americans are deficient in magnesium. Magnesium will only help you increase testosterone if you’re deficient, but that’s likely the case, especially if you’re active.

If you’re supplementing, take around 1-2 grams a day, as the daily recommended values seem to be low.

Natural sources: Raw cacao, Himalayan pink salt, meat (eat animals!)

Read: A List of Chemicals That Increase Estrogen In Men

Boron

  • 6-10mg/day of Boron increases free-testosterone by ~28%/lowers SHBG.

Boron is one of the most impressive and inexpensive testosterone boosters on the planet. Yet, it exists very rarely in vitamins and is especially rare in ‘testosterone boosters’.

In this study, for example, researchers gave eight male subjects 10mg of boron every morning for 7 straight days. After one week of supplementation the subjects had their blood tests compared from day 1 to day 7 and this is the incredible result of that comparison:

  • 28% increase in free testosterone
  • 39% decrease in free estrogen levels
  • 10% increase in DHT

That is absolutely incredible. If you’re not supplementing with boron, you don’t necessarily have to start. There are effective ways to get this rare mineral through natural sources (check below).Natural sources: Brazil nuts, honey, raisins.

What’s Next?

Follow the Man Diet!

Important Articles:

13 Most PowerfulTestosterone Booster Foods on Planet Earth

Testosterone Diet for Men (How to Create Your Own Meal Plan)

13 of the Most Powerful Testosterone Booster Foods on Planet Earth

13 of the Most Powerful Testosterone Booster Foods on Planet Earth

In the world of naturally boosting testosterone, most of the attention is falsely given to magical supplements that promise 400% increases in testosterone levels but can’t deliver. If you’re trying to naturally increase your testosterone levels, the focus should be your body fat (get under 15%) and your sleep (get at least 7 hours of good sleep), but there are testosterone booster foods that should get more attention than those expensive supplements.

What follows is a list of testosterone booster foods that should be a staple of your diet. None of them are expensive. All of them are available at your local grocery store, but most men aren’t aware of the fact that they are testosterone booster foods by either helping us produce more testosterone naturally, lower cortisol which is necessary for testosterone production, or block aromatase which is a precursor to estrogen, also a testosterone inhibitor.

Add these testosterone booster foods to your pantry or fridge and make sure you’re consuming each of them daily.

  1. Coffee

Coffee is an interesting one because it also increases cortisol levels. Cortisol, of course, opposes testosterone, so you don’t want high cortisol levels. That said, coffee has been shown in numerous studies to naturally increase testosterone levels in men, especially before a workout.

To add to that, a cortisol rise in the morning isn’t necessarily a bad that, as your body will counteract the cortisol level at night, helping you produce more melatonin and get a better sleep.

For example, this study showed that 4 mg/kg of caffeine taken an hour before exercise increased testosterone levels by 12% in comparison the placebo.

How does coffee increase testosterone if it also increases cortisol? The theory – or a possible explanation – is that coffee inhibits the PDE-4 enzyme, which breaks down cyclic adenosine monophosphate (cAMP), a messenger between cells and hormones, thus, higher cAMP levels in cells may increase testosterone levels.

Much in the same way zinc blocks aromatase, preventing the conversion of testosterone to estrogen, coffee may prevent the breakdown of cAMP, which may be the reason studies show increases in testosterone even alongside increases in cortisol due to coffee intake.

On a side note, drink more coffee, not tea, especially green tea, as it increases estrogen levels in men.

  1. Potatoes

I was on the low carb side for years, always seeing the benefits of fats for testosterone (though at a certain point those benefits stop yielding returns, which is why you want to cap your daily fat intake at around 30-40% of your daily calories coming from dietary fat), while seeing carbohydrates as bad, as being responsible for people being fat.

The truth is that both carbohydrates, fats, and proteins, are all necessary for testosterone production.

The right carbohydrates are great testosterone booster foods because of how they suppress cortisol. Forget about the caffeine example above, if your cortisol levels are high, your testosterone levels are low or at the very least, impeded.

One of the ways we measure testosterone is in relation to cortisol. Carbs suppress cortisol levels, allowing your testosterone levels to thrive. If you’ve ever eaten a bunch of them, you’ll experience fatigue and sleepiness afterward as well, which makes potatoes a great addition to your dinner.

Lower cortisol, don’t contain gluten, packed with minerals that help T production.

  1. Nuts (Brazil and Macadamia only)

Saturated and monounsaturated (MUFAs) fats are ideal for testosterone production, while polyunsaturated (PUFAs) and trans fats aren’t. Most nuts are comprised primarily of PUFAs, but the make up of both Brazil and Macadamia nuts, with their high saturated fat content, make them perfect testosterone booster snacks.

On top of the saturated fat content, Brazil nuts also are very high in selenium, which has been shown to increase testosterone levels in men, as well as zync and boron, both of which have been shown to increase testosterone in men.

Avoid most other nuts.

  1. Eggs

Eggs contain almost a perfect breakdown of amino acids for human consumption. They’re one of the best foods and protein sources you can possibly consume. Their fat make up is also pretty close to ideal with 38% saturated fats, 44% monounsaturated fats, and only 18% polyunsaturated fats.

Eat eggs. They’re also filled with vitamins and nutrients making them one of the most perfect foods you can consume as a human.

For those worried about cholesterol, read this article that will put your mind at ease – second, cholesterol is THE building block of testosterone, so don’t listen to people that tell men to stop eating so much cholesterol.

Truth about cholesterol (article)

  1. Cacao

Raw cacao is rich in antioxidants, that protect cells and hormones, as well as minerals like iron and magnesium. Not only is cacao good for your testosterone levels, acting like a natural mineral vitamin, it’s great for clarity, focus, and energy.

  1. Animals (beef, bison, elk, venison)

Red meat, along with eggs, is probably the most complete and beneficial food source for humans. Numerous studies have shown that saturated fats are idea for testosterone production (1). You also need  protein to maintain a good body composition, lean and muscular, as fat holds estrogen in men.

This makes meat ideal, but there’s more to meat than the proteins and fats. Meat can also contain high amounts of bioavailable zinc (lamb and veal), and carnitine.

Carnitine is important for the brain, but also possibly for your testosterone levels as it increases the density of androgen receptors that help your body actually use the hormones it produces more effectively.

  1. Olive oil (raw shot)

Cooked heated olive oil and room temperature, raw olive oil are two different animals. Don’t actually cook your food with olive oil, but by all means take a shot of it in the morning and at night for a very reliable boost in testosterone.

In one Moroccan study men had extra virgin olive oil as their main source of fat leading to testosterone increases of 19.9% and 17.4%. Not bad. It’s likely due to the fact that olive oil is an anti-inflammatory, high in antioxidants, and has a great fat ratio for testosterone production of 73% MUFAs, 14% SFAs, 13% PUFAs.

Again, take it as a shot, use coconut or avocado oil or butter as your cooking fat.

  1. Avocado

Like olive oil, avocados have almost a perfect fat ratio for testosterone production with 71% monounsaturated fats, 16% saturated fats, and only 13% polyunsaturated fats.

Having an avocado helps you quickly get to the 30%-40% of your calories coming from the right kinds of fats for testosterone production.

  1. White button mushrooms

Polysaccharides, which have been found to block aromatase, which is an enzyme that converts testosterone into estrogen, are abundant in white button mushrooms.

At the beginning of the article I mentioned that testosterone booster foods either help with testosterone production through their fat content, lower cortisol, or block the aromatase enzyme that converts testosterone into estrogen. White button mushrooms is high on the list for estrogen-blocking foods that you should eat a lot of.

  1. Raisins

Raisins are very high in both resveratrol and boron, both of which have been shown to increase testosterone levels in men in multiple studies.

I don’t even like raisins, but I include them in a fruit and yogurt bowl that I have every second day along with blueberries (which are also on this list next).

  1. Blueberries

Antioxidants protect cells, reduce inflammation and oxidative damage that takes place in your body. While blueberries aren’t a typical ‘testosterone booster food’ in the sense that they’re not packed with the right fats and they don’t block estrogen, the insanely high antioxidant content in blueberries should result in increased testosterone production along with the protection of the testosterone molecule.

Let’s not forget, they’re also a great carbohydrate, which lowers cortisol. A cup or two of blueberries per day with any meal, or in a shake, is highly recommended for your testosterone levels, but also your overall health.

  1. Coconut oil

Coconut oil is very high in saturated fats – which are, again, ideal for testosterone production, so brush off any claim that you shouldn’t eat saturated fats – and has also been shown to boost testosterone (study).

  1. Oysters

Finally, oysters, which are essentially a natural multivitamin as they’re packed with magnesium, zinc, selenium, vitamin d (which free’s up testosterone from being bound to a protein so it can do what testosterone does), and copper, all minerals that have been shown to increase testosterone levels in men.

On top of that, oysters have high quality protein and amino acid content.

They’ve been known as an aphrodisiac throughout history, and we’re now seeing why. They’re one of the most potent testosterone booster foods you can find.

What to Do Next

If you want a full list of foods that are testosterone boosters, but also a diet to help you naturally increase your testosterone levels, training tips and best practices, how to clean out your house of chemical estrogens, and a fool-proof plan to optimize your testosterone levels in 3 weeks, pick up a FREE copy of my new book, the Man Diet (grab your copy here).

Non Linked Studies:

Volek J, Kramer W. Testosterone and cortisol in relationship to dietary nutrients and resistance exercise. Journal of Applied Physiology. http://jap.physiology.org/content/82/1/49. Accessed February 12, 2017.

Testosterone Diet for Men (How to Create Your Own Meal Plan)

Testosterone Diet for Men (How to Create Your Own Meal Plan)

Forget about what typically comes up from Google searches about boosting testosterone naturally for men, or ‘how to boost testosterone‘, or ‘how to eat to boost testosterone‘, or even, ‘testosterone diet for men‘. Most of the content will focus on a gimmick, a quick fix, a pill, powder, or potion, that may temporarily improve your testosterone levels but won’t have the sustained, permanent effect on your testosterone levels that you want.

The goal should be to naturally increase testosterone forever, not for a minute or a moment. And if you’re going to produce high testosterone levels, it will start with your lifestyle, your training, and maybe even more importantly, with your diet.

In the Man Diet – my best-selling book that you can get a free copy of here – I go into greater detail about how to boost testosterone from a diet, training, and lifestyle perspective. You come out with a full plan that will help you create optimal testosterone levels. In this article, we’ll focus on diet, using me as an example, but also giving you all the resources you need to create a good meal plan that will help you increase your testosterone levels.

A Couple Rules Re: Testosterone

1. There are foods that increase estrogen in men.

You have to eat foods that help with your testosterone levels, not foods that hurt them. There are a number of foods that increase estrogen that you just shouldn’t consume, things like flax and soy, mint, black licorice, alfalfa, and others. Foods that increase estrogen, just like plastics and toothpaste and deodorants and soaps, that contain chemicals that increase estrogen in men, should be avoided.

2. If you’re over 14% body fat, cut fat first.

This will mean cutting calories. It will also mean increasing your protein intake while you’re cutting fat. So why is cutting fat so important? Well, you quite literally cannot have thriving testosterone levels if you’re fat.

Estrogen hides in a man’s body fat and that’s where our bodies turn testosterone into estrogen (not something we want to do). That’s where our body converts testosterone to estrogen, a process we do not want to happen. So first and foremost, cut body fat.

3. Cycle your cut to avoid a cortisol increase.

It’s better to dramatically cut calories for a week or two, then get back to a maintenance, than to stay at a caloric deficit (where you’re burning more calories than you’re consuming). For a few reasons…

For one, by getting back to a maintenance every couple of weeks, you keep your metabolism healthy. Second, by getting to a caloric maintenance every couple of weeks, you avoid a cortisol rise that can occur with prolonged starvation – which is essentially what a caloric deficit is.

Cortisol is a real enemy of testosterone. We want to do everything we can to lower our cortisol levels and to keep them in check. Part of this is consuming the right amount of carbs (up to 45% of your calories should come from carbs – 35-45% range).

Another thing you can do to lower your cortisol levels is to get a good sleep, and I’ve written and article here all about How to Increase Testosterone in Men (Starting With Sleep) that will help a lot.

Finally, from a supplement aspect, there’s one primary thing you can do that’ll help, and that’s a supplement I created that’s a double-dose of Organic Ashwagandha (which has been shown to lower cortisol by 27%). This isn’t some magic, synthetic supplement. It’s just a herb that tastes horrible, so it’s not nice to eat, plus it’s hard to find.

Learn More About Ashwagandha in this Article.

4. Calculate your TDEE (Today Daily Energy Expenditure)

Your TDEE is your today daily energy expenditure. It’s not 100% exact, but it’s close. And what you’re after is close. If you’re not trying to cut fat, eat your TDEE. If you need to cut fat, eat about 500 calories less than your TDEE. This is the simple part because I have a calculator here for you to figure this stuff out. Just plug your info in and get the number below.

TDEE Diet Calorie Calculator

ft
in
lbs
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%

Basal Metabolic Rate

Total Daily Energy Expenditure

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TDEE

Before using the data obtained using this calculator, please consult with doctor.

5. Find the Food.

The next part is finding the right food. We’ll use my day as an example day. I like starting light and ending heavy. I also workout in the morning, then have the shake. The end meal just knocks me out for sleep time, plus it gets the majority of the calories in there.

You won’t find ingredients that increase estrogen. You will find animals, fruits, and vegetables. When you first start a meal plan, make 1 or 2 days, then alternatives for each protein type and carb and fat. Keep it simple. As you get used to eating this way, you’ll be able to intuitively know how much to eat and it will get a lot easier.

At the begining, however, do the work.

My Meals Today

Goal: 2,900 calories

Actual: 2,941.9

Goal Macros: 35% of calories from carbs, 35% of calories from fat, 30% of calories from protein.

Actual: carbs 298 grams (38%), fats 119 grams (34%), protein (28%)

Meal 1: Shake

  • 2 cup Pineapple
  • 2 Bananas
  • 2 Cups Coconut Milk
  • 1 Cup Fresh Orange Juice (not concentrate)
  • 1 scoop Protein Powder
  • Pineapple and oranges both block aromatase which is the precursor to estrogen.
  • Other Options:
  • Blueberries, raspberries, blackberries, apples, water

Meal 2: Chicken Salad

  • 1 Cup Chicken (shredded)
  • 1 Cup Spinach
  • 2 Medium Tomatoes
  • 2 Cups Carrots
  • 2 Stalks Celery (good for libido)
  • Add olive oil and mix.

Meal 3: Steak + Potatoes

  • Steak 12 ounces
  • 1 Potato Baked
  • 2 Large Hardboiled Eggs
  • 1/2 avocado

Alternatives: Game meat (preferable), Brazil nuts.

Adding More Meals

Sometimes I’ll make it 3 meals and a shake, other times, just 2 meals and a shake. You can make your meal plan however you like it. But it’ll take time. That’s why I prefer to have two meals and a shake.

And that shake, sometimes I’ll train on an empty stomach, other times I’ll have half of the shake before the workout and half after.

The key components are your macros, understanding your TDEE (how much you energy you expend in a day), and your goal. Meal plans help because more often than not we don’t actually know what we should eat or how much we should eat.

As you can also see, creating a good meal plan that has the right foods (which you’ll learn after reading the Man Diet) takes time, and time is money. Though it is worth it, 100%, especially if you’re trying to cut fat, it takes a heck of a lot of time.

So, if you want to get the most from your training, your hormones, and if you want to visibly see results in the mirror, I can set you up with a custom meal plan that fits your schedule and your goals, just click here to learn more about how to work with me and my team to get a custom meal plan that you’ll actually stick to.

Athletic Greens: The Complete Micro Supplement For Men

Athletic Greens: The Complete Micro Supplement For Men

Haven’t you ever wished for a super-supplement?

One that contained essentially everything you needed to function optimally as a man, and could even make up for deficiencies in your diet?

Well, I’ve got one for you to check out—It’s called Athletic Greens  and its claim to fame is that it’s a “complete supplement.” Basically, it’s a micronutrient-based supplement that packs a freaking powerful punch. And the benefits of just drinking one glass a day are pretty impressive.

Here are five of the top reasons why you should incorporate Athletic Greens into a consistently healthy lifestyle.

Boosts Testosterone

You already knew I couldn’t talk about the benefits of Athletic Greens without talking about its testosterone enhancing benefits.

Testosterone manages and boosts sex drive, helps you pack on slabs of muscle mass, strengthens bone mass, increases fat burning, cultivates confidence, makes you a risk taker, and well, the list goes on and on. And proper testosterone regulation is key for men like you to have the balanced, healthy, masculine lifestyle that you want and work for.

Athletic Greens works to support and even surge testosterone production and efficiency because it improves micronutrient deficiencies that most guys are missing out on like magnesium, zinc, and vitamin D. Plus, with the added micronutrient help, you’ll reduce stress hormone that ruins testosterone levels and even get a better night’s sleep as a result – which will send your T-count through the roof.

Higher testosterone levels enable a man to have victory in every area of life, and chugging an athletic greens supplement is a powerful way to get there.

Increases Energy

We all know what it’s like to feel depleted of energy.

Working hard, working out, chasing the kids around the house… If you’re like most hardworking men are spent by the time 6pm rolls around… Maybe even sooner.

The problem is that without energy, we can’t accomplish what we need to get done for our families, our neighbors and ourselves. And here’s the kicker… The world doesn’t slow down for you just because you’re tired. It keeps spinning and the same speed it’s always spun.

Like I’ve mentioned many times on this site before, intense training, solid nutrition, and sleep are all crucial for high energy levels. But sometimes, when the breaks are beating the boys you need something else to pick you up… Which is where Athletic Greens come in.

Athletic Greens improves energy by supplying you with 75 vitamins, minerals, and whole food source ingredients. Think about it, that’s 75 energy boosting essentials that you won’t miss out on with just a simple serving of this powerful supplement. Plus the diversity of ingredients can prepare you for whatever unique and diverse challenges you’ll face on any given day. So basically, if you want to win the day, it’ll do you some good to down some greens, first.

Anti-Aging Antioxidant

Nobody has found the legendary fountain of youth yet, but that hasn’t stopped many of us from doing all we can to extend youthfulness and strength as far as possible… I mean which one of us guys wouldn’t want to feel like we’re as strong as ever – even if we’re in our 40’s or older.

Imagine: More energy. More drive. More virility to take on any challenge…. Guys, the closest answer is practically at your fingertips… Athletic Greens.

Medical advances are helping people live longer than previous generations thought possible. But the question you have to ask yourself is do you just want to live longer, or do you want to live better?

Athletic Greens works overtime to help slow the aging process. A whopping 29 of its 75 ingredients are antioxidants—a nutrient that helps fight radical molecules in your body that accelerate disease, cell damage, and aging. Sure, Athletic Greens can’t keep the calendar pages from flipping, but they’ll keep you feeling younger and stronger while they do.

Improves Gut Health

Gut health has become all the rage in the last few years… And rightfully so.

Because a well-regulated, well-enhanced gut is essential to living a better quality of life as a man. See, when your gut health is all out of whack, your cortisol levels increase, which in turn causes your testosterone levels to plummet. Plus, it’ll leave a breach in your immune system making it more likely that you’ll be sidelined with sickness when you simply can’t afford to be sick.

Which is one more reason why Athletic Greens can be a big help to you. It carries both pre- and probiotics to make sure your insides are full of healthy bacteria that keeps digestive system, immune system and anabolic hormones, functioning at their best.

But the benefits of this supplement for men don’t stop there: It boosts and streamlines digestion, ups the absorption of nutrients, and can even detox your liver through a variety of enzymes. Basically, Athletic Greens is an all-in-one for your gut—inside, and out.

Supports Immune System

Your immune system is your body’s first line of defense against the germs and illnesses floating around everywhere (and that your kids love to bring home from school).

A weak immune system makes you far more susceptible to being more adversely affected by even the mildest diseases and is essentially like opening up a can of worms for more serious ones.

Here’s the problem: Most of us don’t think much about our immune systems until we’re sick, but the truth is they’re working around the clock to keep us healthy and vital, often in ways we’re not even aware of. And sometimes it could use a little help getting the job done and keeping us going.

You already know where I’m going with this…

Athletic Greens helps to keep your immune system healthy so you don’t miss a beat. Twenty essential vitamins and minerals work together to boost, balance, and repair your immune andnervous systems. It’s all in the mircos, man.

What Next?

Like I said at the beginning, this supplement is pretty impressive… In fact, I’d say it’s one of a kind.

So now what?

Simple… Try Athletic Greens out for yourself. Drink one serving each day on an empty stomach, and let it go to work.

Grab Athletic Greens for yourself here, and be legendary.

The Truth About Cholesterol And Testosterone in Men

The Truth About Cholesterol And Testosterone in Men

Cholesterol has garnered an unfortunate reputation over the last couple of decades; one that’s built on misunderstandings, misinformation, and little to no scientific evidence. It’s been demonized as the cause of blocked arteries everywhere and as a result, doctors have been telling men that if we want to be at our healthiest, we need to cut the cholesterol out of our diets ASAP.

But there’s been an interesting trend in manliness since cholesterol received a scarlet letter. With the decline of dietary cholesterol in the diets of men all over the world, a slippery slide in testosterone levels has followed. Men are lower in our male sex hormone than we have been at any other point in human history. So is there a connection between cholesterol and testosterone that needs to be brought to the surface? Will eating more cholesterol bring back the testosterone levels that men so desperately need in order to live our most fulfilled lives?

Let’s take a look.

Cholesterol And Testosterone

First off, cholesterol is a lipid molecule that’s found in many places within your body, and it’s essential for life. IN fact, cholesterol is so important that if you aren’t getting enough cholesterol from your diet, your liver will begin to synthesize it on its own in order to keep you alive.

Cholesterol is active in all of your cells and is especially dense in the membrane where it gives your cells the ability to send messages between each other so that your body can properly function. Cholesterol is also found in high amounts in your brain and is essential for all of the complex processes that take place up there.

And on top of all that, cholesterol is a precursor for all of your sex hormones, including the very hormone that makes you a man, biologically – testosterone. The cholesterol and testosterone connection takes place in the final phase of testosterone synthesis when luteinizing hormone (LH) triggers testicular Leydig cells to convert cholesterol into testosterone inside of your ball sack.

Related image

 

Cholesterol is essentially an infant form of testosterone. And may studies have drawn a direct correlation between cholesterol and testosterone.

  • One year-long study involving over 4,000 men, studied the correlation between HDL cholesterol and testosterone levels simply by measuring the two (HDL cholesterol, testosterone) within this large sample size. The research confirmed that men who had higher levels of HDL cholesterol also had higher levels of testosterone.
  • Another study recorded in Endocrine Abstracts sampled 293 men with Type II Diabetes also drew a direct link between HDL cholesterol and testosterone levels, indicating that the lower HDL was, the lower testosterone was, while the inverse was true as well.
  • Showing the adverse effects of a diet low in cholesterol and testosterone levels, this study published in the Journal of Endocrinology and Metabolism, tested the effects of low-fat diets on testosterone levels in men. They discovered that after 8 weeks of a low fat diet, subjects saw a reduction in testosterone and dihydrotestosterone (the most potent form of T).

So the evidence is in. There is a direct connection between cholesterol and testosterone.

The more HDL cholesterol you consume, the higher your testosterone levels will be. The less HDL cholesterol you consume, the lower your testosterone levels will be.

But what about LDL cholesterol?

Is LDL cholesterol bad for your testosterone while HDL cholesterol is good for it?

LDL Cholesterol vs. HDL Cholesterol

LDL cholesterol (low density lipoprotein) and HDL cholesterol (high density lipoprotein) have been pinned against each other like two boxers standing at the opposite end of the ring from one another. But is their relationship really at odds?

Here’s the deal, the “cholesterol” part of HDL and LDL isn’t the dangerous part of the conversation, here. Lipoprotein is.

There are two types of lipoprotein: large and small density. The larger LDL particles are now thought to have little or no significant role in heart disease like the Honey Nut Cherrios Bee tried to convince us all long ago. On the other hand, the smaller, dense LDL particles are the ones believed to be most involved in the process of inflammation that begins the cascade of heart issues. But it’s not a diet high in fat and cholesterol that causes this to happen. It’s actually a diet high in simple carbs that most readily promotes the formation of these small LDL particles. Unfortunately, this important distinction is something that most doctors miss. From this we can gather that the number of small particle LDL might be the most important reading in any cholesterol test. Because of this, a total cholesterol of, say, 230 or even 250 might not be dangerous at all if your HDL is high and your small particle LDL is low.

So in the end, cholesterol is cholesterol, however, HDL cholesterol doesn’t run the risk of containing small, dense LDL particles that can cause heart issues.

So what should you do to be on the safe side?

Eat plenty of foods with HDL cholesterol.

Eggs, Cholesterol And Testosterone

If you’re looking to increase your testosterone levels on a daily basis, look no further than the classic whole egg.

Eggs are one of the most diverse foods that you can eat to improve your testosterone levels, simply because they’re easy to make, you can add them to just about any meal (on their own, with steak, hard-boiled in a salad, etc.) and they’re delicious no matter what other foods you combine them with.

Image result for eggs arnold schwarzenegger

And of course, they have plenty of HDL cholesterol that will boost your testosterone levels overnight (literally).

In a great post by Brett from of the Art of Manliness site, he conducted a personal 90-day case study in which he ate a few whole eggs every single day to increase his cholesterol levels. He had his testosterone levels measured before and after the 90-days to see if there truly was a correlation between cholesterol and testosterone.

The result?

His testosterone levels improved greatly, and his cholesterol levels stayed within a healthy range. The increase in HDL cholesterol in eggs only benefited his testosterone levels, and didn’t harm his cholesterol levels on bit.

Eggs are also loaded with saturated fat, which is the most important fat for increasing testosterone levels.

Next Step

Cholesterol may have a bad reputation, but you can’t believe everything you hear. The science is clear that cholesterol is essential for men to achieve optimal hormonal balance.

In other words, you need to eat more cholesterol if you’re going to thrive as a man.

causing-low-testosterone

Don’t miss out on the cholesterol and testosterone connection.

For more foods and simple lifestyle changes that’ll increase your testosterone levels and enhance your life, check out my free book, The Man Diet.

I’ve already purchased your copy for you. Grab your copy of The Man Diet here and be legendary.

Testosterone, Your Mind and Herbs That Make You Smarter

Testosterone, Your Mind and Herbs That Make You Smarter

One of the little known advantages of having optimal testosterone levels is the effect that hormonal health has on your brain.

See, as men, we have a lot of responsibility to carry on our shoulders. And we’ve always had a lot of responsibility to carry on our shoulders. Think back to our ancient tribal ancestors with me for a second. These men were powerful and athletic hunters with broad shoulders, dense traps and a slim waist – what many would consider the perfect physique.

But these men weren’t only brawn. They had brains, too.

Think about it. Our ancient male ancestors were in charge of keeping our species alive by forging battle plans against predators and other militant tribes, planning for how to distribute food among their families, paving which nomadic path they would travel in order to flourish, and so on.

It was essential for these ancient men to have strong minds. And it still is today. And for men, the root cause of a healthy mind is healthy hormonal balance. Or in other words, if you want to be a decisive, wise and commanding leader that everyone from the boardroom to the family room can look up to and trust, you must have healthy testosterone levels.

Testosterone and the Mind

Consider our ancient male ancestors with me again. Their lives were much more active than ours are today. And as you’d probably imagine, living life with a constant threat of military predatorial attack could cause some stress, which is why having high testosterone levels was important not only to them, but also to everyone who depended on them.

As men, when our testosterone levels are high, our stress hormone levels (cortisol) are low, which allows us to think more clearly, make better decisions and even have a greater drive to survive when the going gets rough. Here’s an example from a mouse study which proves the necessity of lowered cortisol levels for men.

  • Conducted by a neuroscientist at the University College Cork in Ireland, mice were separated into two groups: A placebo group and another group that was given a probiotic strain called lactobacillus ramnosis (to reduce cortisol levels in the mice). After a few weeks of giving one group these good bacteria strain while keeping the other group probiotic free, the doctor decided to throw the mice into small bowls of water to see how they react to the stress. The non-probiotic group panicked when they were placed into the bowl of water, and after a few minutes of swimming, accepted their fate, that they would drown, that is, if the doctor didn’t pluck them from the bowl first (which he did). The group that was given the probiotic swam, and kept on swimming. They were determined to survive. The difference in the mice response to the situation was found in their cortisol levels. The group that gave up in the face of adversity had 100x higher cortisol levels than the probiotic group.
  • Another rat study published in Hormones and Behavior, concluded that increased testosterone levels (through injection) reduced stress and anxiety 30-minutes after the increase.

High testosterone levels in men don’t only decrease stress and anxiety in order for you to be a better decision maker and leaders, but it also reduces fear, making you more brave, which, as a decision-maker, is a quality that you need on a daily basis.

  • This study which actually involved 16 healthy female volunteers who were given a single dose of testosterone, concluded that those who were given testosterone had less fear and anxiety when exposed to pictures of “masked, fearful faces” than those who were given a placebo.
  • A 2015 study tested a more active approach in the effect of testosterone on fear, and suggests that higher testosterone levels will cause you to approach a threatening situation with less fear when your T-count is healthy.

Along with the essential mental qualities of men such as clarity, calm, bravery comes positivity. This isn’t to say that every situation you face should cause you to smile ignorantly and ignore your trouble. But a healthy mindset towards challenges in life will take you, your family, your business to higher places. And generally speaking, your outlook needs to be backed up by your mood.

  • Several studies have shown the effect of low testosterone on mood – that low T leads to complaining, depression, irritability, and feelings of a poor quality of life. Or in short, it makes you a whiner (study, study).
  • On the other end of the spectrum, studies have shown that optimal testosterone levels will cause you to have a balanced mood, higher amounts of motivation, and feelings of a better quality of life (study, study).

So you see, men, it’s important for you to get your testosterone levels squared away. And one of the ways to improve your testosterone levels after proper lifestyle changes (READ THIS), is to try out natural herbs that both increase your testosterone levels and enhance your brain function. So before you go, check out these 5 herbs that make you smarter and where you can try them out yourself.

Herbs That Make You Smarter

Bacopa

Bacopa is an herb used in traditional Indian medicine that reduces anxiety, improves memory, balances neurotransmitters and promotes brain recovery. It’s one of the top herbs that make you smarter because of it’s proven ability in Alzheimer’s treatments and in reversing effects of amnesia. It’s been shown to increase dopamine production which lowers estrogen levels in men and thereby increases testosterone levels (review).

Mucuna

Mucuna is known for its ability to increase testosterone and growth hormone in men (study). Mucuna is a rich source of L-dopa, the building block of dopamine. Dopamine is easily depleted by stress and can cause mood imbalances in men as a result, so having a rich source of L-dopa is a helpful way to combat these effects.

Schisandra

Next on the list of herbs that make you smarter is schisandra. Schisandra is an adaptogen, meaning that it balances your hormones by reducing cortisol, and as a result, increasing testosterone. It’s a proven antidepressant (study, study).

Lion’s Mane

This isn’t actual fur from a lion’s mane. It’s an herb derived from a mushroom that looks like a lion’s mane. This herb is a pro-erectile testosterone booster. It promotes a healthy transmission of impulses from the brain to your erection when the time is right which gives you a better hard-on and a T-boost. Lion’s mane has also been shown to increase long-term memory and curiosity (study).

Rhodiola

To round out this list of herbs that make you smarter, we have rhodiola. Rhodiola is another adaptogenic herb that increases testosterone long-term by reducing cortisol levels long-term as well. According to studies it’s also been shown to reduce mental fatigue so that your mind stays clear and sharp.

Check out all 5 of these testosterone-boosting herbs that’ll make you smarter here.

All-In-One

Men were never meant to be all brawn with no brains…

And the world needs more men that will step up to the plate not only physically, but mentally and emotionally as well: being leaders that will lead our families and societies to greater heights.

Check out the 5 herbs that’ll make you smarter and boost your testosterone levels here.

Be legendary.