How to Boost your Testosterone naturally.

  DHEA –is a naturally occurring hormone that is very effective in increasing testosterone levels, especially in those who are older in age (40 years+). The reason for this could be because our DHEA levels naturally drop as we age beyond 30, and so we need a little bit of external help when it comes to getting our levels up.

The effective dose of DHEA seems to be between 25-200mg/day, although the research is mixed. Personally, I’m about to experiment with taking 100mg/day, and adjust it as I see fit.

Magnesium Oil – It will definitely help testosterone levels, particularly is you’ve found out that you have a magnesium deficiency.

Considering that magnesium is a mineral that’s used mostly when we’re stressed, there is a good chance that you might be low if you haven’t been supplementing with it.

I use magnesium oil, and take it as per the directions on the bottle.

Zinc Citrate – a deficiency in zinc levels can most definitely result in low levels of testosterone; in fact it’s one of the most crucial minerals for optimal test functioning.

In fact, there is research out there showing that a zinc deficiency can lead to as much as a 50% reduction in testosterone levels. Again, this is something that you can easily check with a blood test, and when you go to get your testosterone levels checked, I recommend getting them to do vitamin D, zinc, and magnesium at the same time.

My magnesium oil contains zinc within it, so I don’t supplement with any oral form of zinc, outside of my food, of course.

Fish Oil – as we’ve covered already, an optimal intake of healthy fats plays a significant role in producing optimal levels of testosterone. Fish oil is the cream of the crop in regards to healthy fats.

The effective dose for fish oil is around 2-3g of the active ingredients (EPA/DHA) per day, so be sure to find a high quality fish oil supplement, otherwise the amount of capsules that you have to swallow can become ridiculous.

Vitamin D – vitamin D is another nutrient that can play a role in decreasing testosterone should the body be deficient in it. While our bodies should get a lot of our vitamin D from the sun, given that the majority of the population works in indoors nowadays, this simply isn’t the case anymore.

Research has shown that supplementing with anywhere from 3-5000IU of vitamin D per day can help fix this deficiency, and as a result, increase testosterone levels.

Beyond that, there are some tribulus and bulbine-based products that could help with natural testosterone levels, but I haven’t looked into them enough to recommend them one way or another.

Regardless, the list above is extensive enough for you to go and make some changes to your nutrition and lifestyle habits so that you can get a little extra kick start to your training, recovery, and sex life!

Reduce Stress

When you're under a lot of stress, your body releases high levels of the stress hormone cortisol. This hormone actuallyblocks the effects of testosterone, presumably because, from a biological standpoint, testosterone-associated behaviors (mating, competing, aggression) may have lowered your chances of survival in an emergency (hence, the "fight or flight" response is dominant, courtesy of cortisol).

In the modern world, chronic stress, and subsequently elevated levels of cortisol, could mean that testosterone's effects are blocked in the long term, which is what you want to avoid.

My favorite overall tool to manage stress is EFT (Emotional Freedom Technique), which is like acupuncture without the needles. It's a handy, free tool for unloading emotional baggage quickly and painlessly, and so easy that even children can learn it. Other common stress-reduction tools with a high success rate include prayer, meditation, laughter and yoga, for example. Learning relaxation skills, such as deep breathing and positive visualization, which is the "language" of the subconscious.

When you create a visual image of how you'd like to feel, your subconscious will understand and begin to help you by making the needed biochemical and neurological changes.

Boost Your Intake of Branch Chain Amino Acids (BCAA) from Foods Like Whey Protein

Research suggests that BCAAs result in higher testosterone levels, particularly when taken along with resistance training. While BCAAs are available in supplement form, you'll find the highest concentrations of BCAAs like leucine in dairy products – especially quality cheeses and whey protein.

Even when getting leucine from your natural food supply, it's often wasted or used as a building block instead of an anabolic agent. So to create the correct anabolic environment, you need to boost leucine consumption way beyond mere maintenance levels.

That said, keep in mind that using leucine as a free form amino acid can be highly counterproductive as when free form amino acids are artificially administrated, they rapidly enter your circulation while disrupting insulin function, and impairing your body's glycemic control. Food-based leucine is really the ideal form that can benefit your muscles without side effects.

Take 1000-to-1500mg of Vitamin C per day

Now if you have a hard time avoiding stress - you want to start taking 1000-to-1500mg of Vitamin C per day because…

• Vitamin C has been shown to lower cortisol levels allowing your body to make more Testosterone and like Zinc…
• Vitamin C reduces the armostase enzyme that converts your Testosterone into Estrogen.
• Get rid of excess estrogen
  To get rid of excess estrogen that makes you fatter & weaker so your body can naturally produce more testosterone…
  • You can eat more RAW cruciferous vegetables like broccoli, cabbage, and cauliflower because cruciferous vegetables contain a chemical called diindolylmethane (or DIM) that helps your body get rid of excess estrogen and… You can supplement with DIM to flush out excess estrogen or eat these other sources of cruciferous vegetables like Brussels sprouts, bok choi, radishes, turnips, collard greens, and kale.
  • You can Eat more fiber to naturally cleanse your body and flush out toxins that cause you to have excess estrogen Most fruits & vegetables, nuts & beans are all high in fiber and…
  • You can also supplement with Red grape skin extract (resveratrol) to help your liver remove excess estrogen.
  • Eat lots of vegetables, especially cruciferous vegetables.
    In general, vegetables also help to support alkalinity, and keep inflammation down (kale and spinach are great for this, as are blueberries), which will help promote a lean body, as well as overall health – both of which can indirectly help with testosterone levels.
  • 
    
    
  • such as broccoli, cauliflower and cabbage. Cruciferous vegetables contain indoles, which have been shown to remove the bad estrogens from our body.