Boost Testosterone Naturally
Testosterone is a critical hormone for sperm production, and low levels of testosterone are correlated with infertility in some men. Here’s how you can boost your testosterone naturally:
Sprint
Ever wonder why 100m sprinters are so muscular? Studies have shown you can boost your testosterone by sprinting. In your workout, include 5-10 short sprints of 10 seconds on, 30 seconds off. Do this 2-3 times per week.
Lift Heavy Stuff
Studies show it takes heavy weights to significantly boost testosterone. Work towards a weekly workout pattern that includes squats, deadlifts, bench presses, and eventually Olympic lifts, all at 85-95% of your 1 rep maximum. If you’re new to lifting, start with machine exercises.
Lift with your Legs
In a controlled study, a group of participants who included leg and arm training was able to raise testosterone significantly higher than a group restricted to arm training only. Don't skip leg day!
Avoid Chronic Cardio
Based on studies of endurance athletes, researchers have hypothesized the body has an evolutionary adaptation mechanism triggered by regular endurance exercise in which testosterone is inhibited in order to avoid taking on excess muscle mass that would slow you down.
Eat a Well Balanced Diet
Put an emphasis on foods with high saturated fats like butter, coconut oil, eggs, nuts, and meat.
Brazil nuts are loaded with testosterone precursors. Eat 3-6 daily.
Supplement
with Vitamin D3, fish oil, whey protein, zinc, and magnesium
Hack your Sleep
Most T is made while sleeping, and studies have shown sleep restriction can lower testosterone dramatically. Reduce your room temperature, turn on blue light filters on screens, supplement in the evening with magnesium (calming) and zinc (a T building block), and aim for a solid 7-8 hrs of shuteye at the same time every night.