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.
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.
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.
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.
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.
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.
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 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 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.
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).
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).
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.
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.
Ashwagandha is an ancient (4,000-year old) herb that’s developed a reputation for making men look and feel younger, while decreasing stress, improving sleep, ramping up testosterone levels and spicing up our sex lives.
It’s a “jack-of-all-trades” kind of herb because of its ability to help men regain hormonal and psychological balance – especially in times of stress (also known as an adaptogen). All of its benefits follow the adaptogenic nature of ashwagandha.
So with its unique history and hormonal balancing abilities in mind, let’s check out the top benefits of ashwagandha for men.
Ashwagandha and Testosterone
The bread and butter of ashwagandha is found in the fact that it reduces cortisol levels in men.
Cortisol is your body’s anti-testosterone hormone. Anytime you get stressed out, put yourself under a heavy workload (at work, in the gym), sleep less than you should or even drink too much caffeine, your cortisol levels increase, and as a result, your testosterone levels plummet.
I think we would all agree that in today’s day and age, it’s easier than ever to get stressed out – even about little things that really shouldn’t make any endocrinological impact on us at all, like traffic jams, jibberish on nighttime television and gasoline prices. But instead, we choose stress instead of serenity.
That’s primarily where ashwagandha comes into play.
Here are some studies proving the cortisol lowering benefits of ashwagandha for men:
- In a 2012 study published in the Indian Journal of Psychological Medicine, researchers gathered 64 test subjects with a history of chronic stress to measure the effects of ashwagandha root on serum cortisol levels and stress-assessment tests. One group was given a placebo while the other was given ashwagandha root and both groups were asked to take their supplementation twice a day for 60 days. The results showed that the ashwagandha group had an overall reduction in cortisol levels by 27%. They also reported a 69% average reduction in both anxiety and insomnia. As a result of cortisol reduction, testosterone levels in this group increased by 15%, proving the powerful adaptogenic effects of ashwagandha.
- Another study, published in 2000 by the Journal of Indian Psychiatry, evaluated the effects of ashwagandha treatment on 39 patients with ICD-10 anxiety disorders. 20 of the subjects received ashwagandha supplementation while the other 19 were given a placebo. After a 2-week and 6-week checkup, the study confirmed an 88% success rate in anxiety reduction with ashwagandha supplementation.
- One rat study indicated that ashwagandha could be a force to be reckoned with in the development of pharmacological treatments for general neurological disorders like anxiety, insomnia, sleep disturbances, muscle spasms, and seizures thanks to its adaptogenic properties. According to the study, this potent herb can block stress pathways by balancing chemical signaling in the nervous system.
The cortisol lowering benefits of ashwagandha for men don’t only reduce anxiety and increase testosterone levels in men, but ashwagandha’s adaptogenic effects can also help you add to your legacy. Because stress is one of the primary roadblocks of infertility, this ancient, cortisol-reversing herb has proven itself capable of helping families grow.
- In a 2010 fertility study, researchers sought out the effects of ashwagandha supplementation on 75 infertile men, testing semen profile, oxidative biomarkers, and reproductive hormone levels in the male subjects. The subjects were divided into two groups (one given a placebo and one given ashwagandha), and the ashwagandha treated group showed significantly lower oxidative stress levels, improved levels of antioxidants in their bloodstream and better sperm quality and motility.
- A similar study found in Evidence Based Complementary and Alternative Medicine, saw identical results in terms of lowered oxidative stress, higher antioxidant levels and improved sperm quality and motility as the above mentioned study, and 14% of the (formerly) infertile men in the study became fathers within 3 months of ashwagandha supplementation.
- It goes without saying that this baby-making herb also improves the sex life of men who supplement with ashwagandha. According to a 2003 study in Life Sciences, ashwagandha stimulates the production of nitric oxide in your body, which as a result, causes greater blood flow to your erections, making them harder and giving you the ability to last longer in bed.
As an added bonus, benefits of ashwagandha for men don’t only take place in the bedroom, but in the weight room as well.
- A recent 8-week study published in The Journal of International Society of Sports Nutrition, researchers examined the benefits of ashwagandha on strength training and muscle growth in men ages 18-50-years old. In this study, 57 men were divided into 2 groups: one group receiving 300 mg of ashwagandha twice daily, while the other received a placebo. Compared to the placebo group, those given ashwagandha saw significant increases in strength on both the bench press and leg press, overall muscle mass, and a reduction in exercise-induced muscle damage. They also say a decrease in body fat, and a 20% increase in testosterone levels.
Essentially the men in that group didn’t only get stronger, build muscle mass, cut down on body fat, and increase testosterone, but when you add those 4 ashwagandha benefits together, you get the well sought after v-taper physique, that, according to studies, makes other men want to be you and women want to be with you.
The benefits of ashwagandha for men are undeniable.
It’s easily one of the best herbs on the planet for your testosterone levels, and generally for a better quality of life.
For less stress, better sleep, better sex, a better physique and higher testosterone levels, this is the herb that you want to get into your supplement cabinet today.
Grab ashwagandha for yourself here.
Men, the studies are in…
Your testosterone levels are decreasing.
Like I mention in my book, The Man Diet (grab your free copy here), not only is your T-count decreasing generationally, meaning that you probably have less testosterone than your father did and your father has less testosterone than his father did, etc., but your testosterone levels are also decreasing as you get older – specifically when you reach 30-years old. Which is why it’s important that you don’t contribute to the decline…
If you want to keep your testosterone levels at their highest, you need to refrain from doing the following…
Here are the 30 worst things you can do for your testosterone levels after 30.
1. Watch Your Cholesterol
You’ve probably been told your entire life that you need to make sure you don’t eat too much cholesterol. After all, that was the main draw for Honey Nut Cherrios at one point in time, wasn’t it?
But when it comes to your testosterone levels, it’s essential for you to consume plenty of dietary cholesterol in the form of whole eggs, organic bacon and grass-fed beef as studies have shown there is a direct correlation between the amount of cholesterol you consume and the health of your testosterone levels.
2. Work Late
Working late probably wasn’t as destructive to your testosterone levels when you were in your early 20’s as it is when you begin to hover around the 30-year old mark.
Working late and causing your sleep to suffer is one of the top reasons why testosterone levels are low in men these days. Studies have shown a direct link between the amount of time you sleep and the amount of testosterone your body produces because, well, most of your testosterone is produced while you sleep.
Working late is one of the worst things you can do for your testosterone. Exercise some self-control and put a nightly limit on when you’ll stop working.
3. Hang Out on Your Phone
The recent rise in technology is another reason why testosterone levels are suffering, for two reasons in particular: One, you lay in bed staring at your phone, elevating your cortisol levels, and as a result you have a hard time falling asleep. Two, you spend more time on your phone playing games than you do actually living your life.
A sedentary lifestyle will kill your testosterone levels, and so will lack of sleep. Put your phone away as often as you can and live your life like a man. Your testosterone levels will thank you for it.
4. Sweat the Small Stuff
If you stress out about everything, you’ll obliterate your T-count. See, when you stress, your cortisol levels increase, which is big problem because cortisol is your testosterone’s kryptonite. When they increase, your testosterone levels decrease.
One of the worst things you can do for your testosterone levels is to sweat the small stuff. So quit getting pissed off when you’re stuck in a traffic jam. Don’t let work get to you. And spend more time appreciating what you do have instead of worrying about what you don’t have.
5. Use Products with Estrogen
Our consumer-centric world is packed with products that contain estrogen or estrogen imitators in them. Everything from plastic bottles, to cologne, your shampoo, to pesticides most likely contains an endocrine disruptor that’ll throw your hormones out of whack.
Look for these names on ingredient labels and stay away from them if you want to protect your T-count: Bisphenol A (BPA), Parabens, Phthalates, Benzophenones, Triclosan and Triclocarban.
Side Note: Zinc blocks aromatase, which is a precursor to estrogen. If you want to create optimal testosterone levels, you need the right micronutrients in your diet. You can get them – and more – with the Barbarian Manhood-Multi (learn more here).
6. Drink Unfiltered Water
One of the best things you can do for your testosterone levels (among the other 29 that I covered here) is drink plenty of water…
However, one of the worst things you can do for your testosterone is gulp your gallon or two of water through the tap. Tap water is potentially filled with chemicals that can sabotage those testosterone levels that you’re trying to increase by staying hydrated.
7. Use Plastic
Speaking of how you should drink water, plastic water bottles are not your savior from the tap.
They contain phthalates (the “ingredient” that makes plastic flexible), which have been directly linked to low testosterone.
One study involving BPA (another ingredient in the making of plastic water bottles) shows a direct correlation between low testosterone and contact with BPA in general. Instead, get yourself a multiple-use BPA-free water bottle.
8. Become a Vegetarian
Your vegetarian buddy who the ladies love is actually ruining his testosterone levels, and you will too, if you join him. You simply won’t get the amino acids, cholesterol, and dietary fat that you need for optimal testosterone levels.
This study showed that a vegetarian diet can decrease testosterone levels by almost 40%.
9. Eat Soy
Sure, keep drinking your wife’s soy milk… If you want to lower your testosterone levels.
Men who consume a lot of soy have high amounts of equol present in their bloodstream. And according to a study published in Biology of Reproduction, eqoul is a strong anti-androgen that can nearly shut down the activity of dihydrotestosterone in your body, which is your strongest androgen.
When it comes to soy, the idea of “worst things you can do for your testosterone” seems like a bit of an understatement.
10. Eat Polyunsaturated Fats
Even though you want to get plenty of dietary fat into your daily feasting windows, polyunsaturated fats (PUFAs) are not the kind of fat you want.
It’s been shown to suppress testosterone levels.
You’ll find PUFAs in vegetable oils, sunflower seeds/oils, flaxseed and soy.
11. Restrict Your Calories
Real men don’t worry about calories!
In an astounding study which compared the testosterone levels of men who “ate clean” (between 1350-2415 calories) vs. men who ate a standard western diet, the results showed that the men “ate clean” had 31% lower testosterone levels than the guys who ate “dirty.”
Eat like a man, don’t restrict your calories.
I had to add this little caveat right after telling you not to restrict your calories.
Just because counting calories is one of the worst things you can do for your testosterone levels, doesn’t mean that you can overeat, either.
If you’re eating good testosterone boosting foods like I have listed out for you in The Man Diet, you won’t have an urge to overeat.
Eat like a man – men don’t overeat.
13. Cut Carbs
I know that carb cutting diets are all the rage right now. But cutting carbs will kill your testosterone levels.
At least 40% of your daily caloric intake should come from carbohydrates – primarily fruits, vegetables, potatoes, beans and white rice.
14. Drink Protein Shakes
You need plenty of protein if your muscles are going to recover from your workouts and if you’re going to have optimal testosterone levels. However, you should be getting plenty of protein from whole food sources like eggs and meat.
There’s no need for you to chug 4 protein shakes a day. Double fisting protein shakes can have an adverse effect on your testosterone levels. Instead stick with beef. It’ll give you plenty of testosterone boosting fats as well.
15. Get Drunk
I’m not anti-alcohol in general. But getting drunk is one of the worst things you can do for your testosterone levels.
The most freaky of the alcohol studies was conducted on a male rat (rats have similar DNA structure to humans) and resulted in a 50% reduction in testicle size when 5% of the rat’s diet consisted of alcohol. Poor rat!
Don’t be like the rat. Getting drunk will shrink your T and possibly your balls, too.
16. Smoke Weed
A study published in the New England Journal of Medicine, tested 20 men ages 18-28 who smoked weed at least 4 days a week for 6 months. The testosterone levels of these men were significantly lower than those in a control group (who didn’t smoke weed).
And another study showed the same result. Four healthy males were tested before and after smoking weed, and the study concluded that after puffing the magic dragon, cortisol levels rose and testosterone levels plummeted.
17. Watch Porn
Watching porn is one of the worst things you can do for your testosterone.
When you become addicted to it (which you will over time) you won’t be able to get hard or have sex with your lady (which actually boosts testosterone. If you want some evidence to prove that statement, check out these 39 studies on the addictive nature of pornography and its neurological effects.
Also, masturbation does nothing for your testosterone levels. The pheromone connection you have with a woman during sex does. Don’t chance it. Stay away from porn.
18. Take a Long Hot Bath
Keeping your balls in warm water for a few minutes is a great way to lower your testosterone levels. If you’ve ever stood in a warm shower for 5 minutes, you know that your balls begin to hand lower than normal. That’s because they’re trying to escape the heat.
Your balls (where your testosterone is produced) perform their best when they’re cool. So leave the warm bubble baths to your lady.
19. Sit on the Sidelines
Men were made to compete.
According to a study published in Hormones And Behavior, men’s testosterone levels increase before competition, and as an added bonus, after winning a competition. You won’t get either of those testosterone spikes if you don’t step onto the field of play… Whatever that “field” may be.
20. Chew Gum
Those Double Mint gum commercials are deceiving. Those dudes should not be chewing that gum.
Spearmint and peppermint have been shown to reduce testosterone levels, meaning that you should chewing spearmint and peppermint gum will have the same effect. Find another way to freshen your breath. Chewing gum will cost you.
21. Have Flaxseed
It seemed like the world was raving about flaxseed a short year ago. Oh that’s right, because they were.
Flaxseed contains lignans, which tend to mimic estrogen. When estrogen levels are high in men, their testosterone suffers, and the side effects of a big belly and man boobs are just around the corner. The bottom line, your wife can have flaxseed, but you need to stay away from it.
22. Use Vegetable oil
If there’s an oil you don’t want to cook in, it’s vegetable oil.
Vegetable oils are full of PUFAs, which as we discussed are testosterone killers. One of the worst things you can do for your testosterone is cook all of your meals in it, sprinkle it onto a salad or dumping it on a baked potato, thinking that you’re boosting your testosterone but really lowering it. Keep it out of the kitchen.
When your dad used to tell you to walk with your chest out, he was actually giving you some tips on how to boost your T. But if you won’t listen, you put yourself at jeopardy of losing testosterone. One of the worst things you can do for your testosterone levels is slouch.
Plus, it sends the message that you’re weak, insecure and closed off to the world – qualities that you don’t want to describe you as a man.
24. Run Marathons
Long distance running puts your muscles under stress for extended periods of time…
As a result, your cortisol levels shoot through the roof. Now, I’m not saying you shouldn’t enjoy a nice run every once in a while. I like to go for runs myself…
Just keep your 5k’s to a minimum.
You can also consider overtraining to be “under recovering.”
If you’re sacrificing a healthy amount of sleep in order to get to the gym, you’re doing it wrong. If your daily pattern is rubbing your eyes after 5 hours of sleep to get to the gym, you need to adjust your schedule so that you get more sleep at night and allow your muscles to recover.
26. Drink a Ton of Caffeine
Like I cover in my book, The Man Diet (grab your free copy here), drinking coffee is one of the best things you can do for your testosterone levels.
But drinking too much caffeine can stunt your T-count. Luckily, we have a lot of breathing room here. Cut your coffee to a few cups a day and you won’t have anything to worry about.
27. Get Dehydrated
According to studies, the more dehydrated you are, the higher your cortisol levels will be.
So if you aren’t constantly gulping down water, you put yourself at risk of low T. Drink water from a filter and through a BPA-free water bottle.
28. Pour on Cologne
Cologne contains phthalates, a chemical compound that is oftentimes unlisted in the ingredient label (because it isn’t required by the FDA) but is dangerous for your testosterone health.
Researchers have found this ingredient to be damaging to your sperm count and testosterone levels. In other words, every time you spritz on a little cologne (or dump in on depending on the kind of guy you are), your manliness shrivels up.
Deodorant will do just fine for you.
29. Rush to Work
Jumping out of bed and dashing off to work in a wild frenzy will cause your cortisol levels to spike and your testosterone levels to drop… Which isn’t a way to start off your morning.
Give yourself some time to wake up, journal, and have a cup of coffee before work. Anything comparable to a “morning rush” will sabotage your T for the day.
30. Don’t Do Anything
Hands down, one of the worst things you can do for your testosterone levels is to do nothing at all.
The increasing attractiveness of desk jobs and Netflix has begun to make men less active. As a result, out testosterone levels are dropping more and more from generation to generation. It’s going to take some activity, but we need to climb our way out of this mess before “manliness” looks more like drinking frappes at a local coffee shop than it does working hard, providing for our families, working with our hands, chasing adventure, and loving hard.
Alright fellas, the ball’s in your court.
You know the 30 worst things you can do for your testosterone. So what are you going to do about it? Are you going to keep doing those things that are making you less of a man? Or are you going to turn the tide for the sake of your T?
Don’t forget to pick up your copy of my book, The Man Diet.
It’s got everything you need to make every day one that’s optimal for your testosterone.
I already bought your copy for you.
Grab your free copy of The Man Diet here.
Men, your testosterone levels are depleting…
Especially if you’re hovering around the 30-year young mark. And as a man, you can’t take that fact lying down. You need to fight to promote the very hormone that makes you a man.
Now, you’re familiar with the “common” ways of boosting testosterone: eating a good quantity of quality foods, lifting weights, fasting, sleeping at least 8 hours a night, and so on…
I cover all of the major ways to boost your testosterone levels in my free book, The Man Diet (grab your copy here). But in this post I want to get into the fine-tuned ways to boost your testosterone levels, right down to the very micronutrients that make you anabolic hormones come alive within you.
Check out these 30 ways to boost testosterone after 30.
As men get older and our testosterone lowers and metabolism starts to slow down, we naturally put on more body fat than we have in the past. As a result, we’re tempted to start some fad, low-fat diet.
But according to studies, when you reduce dietary fat, you also reduce your testosterone levels. So don’t fall into the fads. Keep eating a diet that’s heavy in fats. Which one’s in particular you ask?
2. Saturated Fats
What fats do you want to consume to boost testosterone after 30?
Studies have shown that you want to primarily consume saturated fats. Some examples of good saturated fat sources include grass-fed beef, whole eggs, and salmon.
3. Monounsaturated Fats
Like saturated fats, studies have also shown the benefit of monounsaturated fats for your testosterone levels. These two dietary fats make for a heck of a 1-2 punch, and they’re easy to get into your diet. Great monounsaturated fat options include olive oil, macadamia nuts, and brazil nuts.
For more examples of saturated and monounsaturated fats that you need to get into your diet today, check out The Man Diet.
Now, you don’t have to start chugging protein shakes. You should get plenty of protein out of natural food sources like eggs, beef, venison, salmon and so on.
Protein is essential for muscle recovery, and packing on muscle is necessary for boosting your testosterone levels.
Don’t buy the low-carb fad. Low card diets are disastrous for testosterone levels.
One study, published in the European Journal of Applied Psychology, found that when carbohydrates dropped to only 30% of the subjects’ daily caloric intake, testosterone dropped with it.
Like I discuss in The Man Diet, I like to keep my carb intake at above 30% always. I’ve got a list of the best carbohydrate sources in there as well, and a done-for-you grocery list. Check it out here.
Have you noticed that our society really rubs up against the foods that help keep your testosterone around? Anti-fat, anti-carbs, and anti-cholesterol. Kind of makes you think doesn’t it?
HDL cholesterol (found in eggs, bacon and salmon) is essential for your testosterone because your balls actually make testosterone from cholesterol while you sleep. So it’s important that you get a solid intake of it daily, and especially before bed.
One study, published in the U.S. National Library of Medicine, shows selenium is linked to improved sperm counts and increased testosterone levels. In this study, 50 men between the ages of 25-55 had their serum levels of selenium tested while also having their serum levels of testosterone tested. Men with higher selenium levels had higher testosterone, while those with lower selenium had lower testosterone.
So get some selenium in your diet. Salmon and Brazil nuts are both great sources of it.
According to a recent report from Oregon State University over 2 billion people are deficient in Zinc around the world. The problem with that number is that men need to get an adequate amount of zinc in order to have healthy testosterone levels.
One study, involving 10 male wrestlers over a 4-week span, measured testosterone levels before and after zinc supplementation. Their testosterone levels were highest when they had more zinc in their diet. Want higher T? Get more zinc.
9. Vitamin A
According to a report published in The Journal of the Society for Reproduction and Fertility when you’re deficient in vitamin A, estrogen synthesis skyrockets, which naturally means that your testosterone levels plummet. Get more vitamin A to lower those estrogen levels. It also makes you more fertile.
10. Vitamin B Complex
B vitamins are involved in hormone synthesis, making them a natural benefit to your testosterone levels. This is another essential vitamin to boost testosterone after 30 that’s found in all of the foods you’ve been told not to eat, primarily eggs and beef.
11. Vitamin C
Studies have shown that vitamin C is a dual-threat antioxidant that fights against elevated cortisol levels and shrinks oxidative damage that could lower testosterone levels.
See, when cortisol levels go up, testosterone levels go down, so having vitamin C to fight cortisol is always a plus.
12. Vitamin D3
If you didn’t know already, there are two types of testosterone in your bloodstream: Free testosterone and bound testosterone. And unfortunately, most of your testosterone finds itself in handcuffs, meaning that it doesn’t provide any advantage to the qualities that make you a man.
But vitamin D cuts the cuffs off of what’s binding your testosterone.
This study, published in the medical journal, Osteoporosis International shows Vitamin D supplementation increases testosterone levels by “freeing up” bound testosterone, which means that you’ll have more testosterone doing what you need it to do – make you stronger, more muscular, more energetic, and the many other benefits that come with having high testosterone.
13. Vitamin E
Studies have shown that vitamin E deficiencies lead to testosterone deficiencies as well. Eat more avocado, almonds, salmon, trout, and brazil nuts to get more vitamin E in your diet.
14. Vitamin K2
One rat study (rats have similar DNA to humans) concluded that healthy vitamin K intake will lead to higher testosterone levels in both your blood and in your testes. Get more vitamin K from leafy green vegetables to get the same effect.
Boron is a rare-trace mineral that has massive implications for your testosterone levels.
According to one study, published by the Journal of Trace Elements in Medicine and Biology, the boron testosterone connection is incredibly impressive.
In it, researchers gave 8 male participants 10mg of boron every morning over the course of a week…
They took blood samples before and after boron supplementation from day 1 and day 7…
After the week was over, these were the results:
- Free testosterone levels had increased by 28%
- Free estrogen levels had decreased by -39%
- Dihydrotestosterone (DHT) levels rose by 10%
- Inflammation biomarkers dropped significantly
Those are massive results from a relatively unknown mineral. Grab some boron to boost testosterone after 30.
Melatonin is your sleep hormone. It ranks on this list of 30 ways to boost testosterone after 30 because in order for you to have healthy testosterone levels you need to get a better quantity and quality of sleep.
Melatonin will help you to in that regard. Eat bananas, oats, cherries and walnuts to increase your sleep hormone so that’ll you’ll actually fall asleep when your head hits the pillow every night.
According to a recent study, published in the European Journal of Sports Science, bromelain reduces exercise-induced muscle damage and inflammation, while also enhancing recovery and testosterone production.
The study conducted at the University of Tasmania took 15 cyclists as test subjects and divided them into 2 groups:
- Group 1 contained 7 cyclists who were given 1,000 mg’s of bromelain, daily
- Group 2 contained 8 cyclists who were a similar looking placebo
Each cyclist raced in a different competition for 6 days straight, and on days 1, 3, and 6, the researches took blood samples and examined them for various exercise markers and testosterone levels.
Just like you would expect for any guy who taxes their body for 6 days in a row of competitive racing, the placebo group saw a dip in testosterone levels. But the bromelain group had stable testosterone levels throughout the entire 6 days of cycling competition.
The bottom line: Eat more bananas.
Calcium won’t only make your bones strong, but it’ll make your testosterone levels strong, too.
A 1976 study measured the effects of calcium and luteinizing hormone (a precursor to testosterone) on the testosterone levels of rats and found that the combination provided much higher testosterone levels than those rats who were deficient in calcium.
It’s also been shown to increase testosterone in men who practice resistance training.
A study published in the U.S. National Library of Medicine shows that roughly one gram of magnesium a day is enough to boost testosterone levels by 24% when combined with intense exercise.
Another study simply drew a direct correlation between magnesium intake and testosterone levels in older men, making magnesium a must for men young and old. However, like zinc, there are many people in the world today who are deficient in magnesium intake. Don’t be one of them.
Resveratrol is an antioxidant that also boosts testosterone levels.
Another study conducted with rats, saw that a high-dose of 50mg/kg resveratrol was able to increase serum testosterone levels by 51%.
It also increases the protein sTAR in cells, which improves the conversion of cholesterol into testosterone while at the same time, blocking the conversion of testosterone into estrogen. Don’t let your boys jump the gate! Eat some grapes and raisins to get more resveratrol.
Gut health is important for your testosterone levels.
In fact, when your gut is at its healthiest, it will convert cortisol into androgens. So take a probiotic to keep your gut filled with good bacteria and rid it of the bad.
I’m talking about black coffee here; not some sugar filled, fluff “coffee” that you get at your local Starbucks.
Black coffee is calorie-free making it your best friend during your anabolic fasting windows (an essential way to boost testosterone after 30).
Also, the caffeine in black coffee has been shown to increase testosterone levels in men while also making you stronger in the gym, which is another way to increase your T-count.
That’s a triple threat right there. If you aren’t a coffee drinker, you should start today.
23. Ginger Root
Now, even though you can’t add a ton of sugar to your coffee in the morning, you can add ginger root as a means of boosting your testosterone levels even more.
Ginger is an antioxidant and an aphrodisiac (it gets you in the mood for sex) for men. Ginger has also been proven to boost testosterone levels by almost 20%.
For more herbs that you should include in your diet so that you can boost your testosterone levels, grab your free copy of my book, The Man Diet, here.
Staying hydrated throughout the day improves every function in your body, including testosterone production.
When you’re even slightly dehydrated, your cortisol levels (testosterone’s enemy) begin to rise. So make sure you drink about a gallon of water a day. Add 1 to 1.5 liters on top of that for every hour of exercise.
For one, it’s most likely the #1 researched sports performance supplement. So it’s backed by tons of studies that testify to its muscle building, energy boosting benefits.
Creatine also boosts testosterone levels by converting testosterone into a more bio-available form called dihydrotestosterone (DHT) which is up to ten times the potency of testosterone. In fact, this study shows a 56% increase in DHT all thanks to creatine monohydrate supplementation. You can even take 5g of creatine monohydrate while you fast because it’s a 0-calorie supplement.
26. Leafy Greens
Leafy greens both increase testosterone levels and lower estrogen levels.
Leafy greens contain a compound called DIM, which helps to remove estrogen out of your body through the liver and also contain chlorophyll, which, according to a study published in Nutrition Journal, lowers estrogen levels as well.
This dynamic duo against estrogen is absolutely necessary in a world that fills its products with lots of estrogen imitators.
27. Pine Pollen
Pine pollen is probably the most potent anabolic herb on the planet.
According to a publication in the US National Library of Medicine, one variety of pine pollen, Pinus Sylverstis contains 80 ng/g of testosterone, 110 ng/g of epitestosterone, and 590 ng/g androstenedione. So when you take pine pollen supplementation, you’re essentially drinking in natural testosterone.
Grab some pine pollen for yourself here. In your quest to boost testosterone after 30, pine pollen is a “must-have.”
Ashwagandha is another herb that will increase your testosterone levels.
First of all, this herb helps you to de-stress, keeping your cortisol levels low and your testosterone levels high. It’ll also help you to sleep better at night, which, as we’ve discussed, is important for maintaining healthy testosterone levels because most of your testosterone is produced in your sleep.
Grab ashwagandha here.
29. Horny Goat Weed
If the name isn’t a dead giveaway that this herb is a testosterone booster, the science will be.
One rodent study found that an 80mg dose of icariin (contained in Horny Goat Weed) tripled the testosterone level of rats without harming other hormones such as luteinizing hormone and follicle stimulating hormone, both of which are important for testosterone and testicle health.
Other studies have found that the icariin content of Horny Goat Weed actually increases the testosterone secretion in Leydig cells, which unsurprisingly boosts testosterone levels, and as a result, your sex drive and harder erections.
Don’t let your 30’s get down on your sex life. Grab some Horny Goat Weed for yourself here.
30. Boner Cocktail
To take advantage of when your testosterone levels are at their highest or will be at their highest, make a boner cocktail in the morning or evening.
By combining ginseng, citrulline, pycnogel, and garlic extract you’ll up your testosterone levels and improve your sex drive.
I’ve got more recipes like this one in The Man Diet, so make sure to grab a copy today.
So there you have it, fellas.
30 ways to boost testosterone after 30.
Don’t let your testosterone levels slip out of your grasp. Implement these testosterone boosters into your day-to-day. Also make sure to pick up your free copy of my book, The Man Diet, which gives you everything you need to live a testosterone-driven life.
I already bought your copy for you. Pick it up here.
Why do you train? It’s a question many of us don’t dig deep enough on…
We simply go to the gym because it’s become what we do, or we don’t go because we just don’t feel like going.
When, however, you have a deeper, more significant reason to train that has to do with your virtues, and your idea of why you’re here and the finite nature of your existence, the gym becomes something you do because it’s who you are.
The pain you put your body through is incurred because you’re afraid of regression, of becoming soft.
And, well, we’ve never been more soft. We’ve never been more weak, dependent, or impotent.
As men we’re seeing this in the population-wide decline in testosterone that we’re experiencing. And man, this has to stop, and the only way to really end it is to do it as individuals.
But, where do you begin?
First, pick up a copy of my new book ‘The Man Diet’ that I’m giving away for free, just cover a small shipping cost so I don’t break the bank.
In the book you’re going to learn about a lot, but it’s stuff you can actually take action on. I do my best to simplify as much as humanly possible so you don’t get bogged down by a sea of primarily useless information that comes at you when you set out to increase your available testosterone in your body.
The two primary battles we’re facing, or the two enemies we’re trying to defeat when it comes to testosterone, are our cortisol and estrogen levels…
… And there’s a lot you can do to reduce both, but here are two that you can do immediately:
Eat enough of the right kind of carbs.
Potatoes and sweet potatoes and yams should be a staple in your diet. Carbs that have gluten shouldn’t disappear, but high gluten diets have been shown to lower T – but the controls on the studies weren’t perfect.
A diet where you’re consuming 35% of your calories from carbs will lower your cortisol levels, which will have a massive impact on your testosterone levels.
The second battle we face is a more insidious one in that there are chemicals all around us, in things we use everyday, that chemically increase our estrogen levels and make it impossible to have high, thriving testosterone levels.
Do a chemical audit of all of your deodorants, soaps, and cleaning products.
What to look for in plastics (though you should just remove all plastics, or at least as many as you can:
- Bisphenol A (monomer for polycarbonate plastic and epoxy resin; antioxidant in plasticizers)
- Phthalates (plasticizers)
- DEHP (plasticizer for PVC)
- Polybrominated biphenyl ethers (PBDEs) (flame retardants used in plastics, foams, building materials, electronics, furnishings, motor vehicles).
- Polychlorinated biphenyls (PCBs)
In skin care products:
- 4-Methylbenzylidene camphor (4-MBC) (sunscreen lotions)
- Parabens (methylparaben, ethylparaben, propylparaben and butylparaben commonly used as a preservative)
- Benzophenone (sunscreen lotions)
- Triclosan and Triclocarban, both of which are antibacterial agents found in many antibacterial soaps, lotions, hand sanitizers, etc. Not only are they highly ineffective at reducing bacteria, they also have direct mechanism in lowering testicular testosterone production.
These chemicals are everywhere, thankfully options without these chemicals are becoming a lot more abundant.
As capitalism does what it does, and the market for these non-chemical products grows, they’re also drop in price (which is already happening).
This is big….
…This decline in testosterone seems to align with our increasing dependence on such chemicals.
We go over it a lot more in the Man Diet, so make sure you pick up a free copy.