EAT FAT, BOOST TESTOSTERONE

Often thought as a "physique-destroyer", dietary fat is actually one of the most critical players when it comes to optimizing natural testosterone production. Long gone are the days in which we associate fat with heart disease and elevated cholesterol levels;
it's now recognized as a sure way to increase testosterone levels. In another study, men who switched from a high-fat diet (13 percent saturated fat) to a low-fat diet (5 percent saturated fat) experienced significantly lower testosterone production rates, and lower

circulating androgen levels.

Keep in mind that when it comes to dietary fat, it's not just the amount of fat you eat, but also the type of fat.

EXAMPLES OF QUALITY MONOUNSATURATED FATS --Olive oil, almonds, avocados, peanut butter
EXAMPLES OF QUALITY SATURATED FATS -- Red meat, coconut oil, egg yolks, dark chocolate,
cheese

DON'T AVOID CHOLESTEROL

Testosterone is
derived from cholesterol, so it should come as no surprise that if your diet is
lacking in cholesterol, you're also more than likely shortchanging yourself
when it comes to the muscle-building hormone. Previous research has
demonstrated a strong relationship between HDL cholesterol levels and free
testosterone levels. Keep in mind that the majority of testosterone in your body is bound to proteins, but only the unattached, or free, testosterone is considered bio available and readily available for tissue uptake.

Furthermore, incorporating whole eggs into a moderately carbohydrate-restricted diet was
shown to improve the lipoprotein profile (increased HDL cholesterol) and reduce
insulin resistance in individuals with metabolic syndrome, a constellation of
health issues that includes hypertension, abnormally high blood glucose, and
other risk factors for heart disease.

Top cholesterol-containing foods are typically the ones that are high in saturated fats. Some of your best choices are red meat, egg yolks, and seafood such as shrimp, squid, and lobster.

CONSUME TEST-BOOSTING INGREDIENTS

ZINC

Zinc is an essential mineral that plays a critical role in testosterone production. A notable study out of Wayne State University in Indiana found that older men who had a mild zinc deficiency significantly increased their testosterone from 8.3 to 16.0 nmol/L—a 93 percent increase!—following six months of zinc supplementation. Researchers of the study concluded that zinc may play an important role in modulating serum testosterone levels in normal healthy men.

D-ASPARTIC ACID (DAA)

D-aspartic acid (DAA) is an amino acid present in
neuroendocrine tissues and is believed to impact hormone levels by increasing
the activity of testosterone production.

VITAMIN D

Vitamin D is arguably the most important vitamin
when it comes to testosterone. A study published in the "Journal of
Clinical Endocrinology" examined the relationship between vitamin D
supplementation and testosterone levels in men. The authors found that
participants with higher levels of vitamin D had significantly higher levels of
free testosterone compared to those with insufficient levels of vitamin D. Based on these study results, it appears vitamin D has a strong relationship with testosterone levels.

DIINDOLYLMETHANE (DIM)

Diindolylmethane (DIM) is a component of indole-3-carbinol and formed during the digestion of vegetables such as broccoli and cauliflower. Research suggests that DIM can help support a healthy balance of the sex hormones estrogen and testosterone in the body. It does this by converting potent forms of estrogen into less potent forms, reducing the
overall effects of estrogen in the body. The end result is a more balanced hormonal environment for healthy testosterone production

FAVOR MULTIJOINT FREE-WEIGHT MOVEMENTS

Just as your diet has a major influence on testosterone levels, so does how you train. Research has proven time and time again that high-intensity weight training (choosing
weights so that you reach muscle failure by 10 reps) can stimulate increases in
testosterone secretion. However, you must also choose the right exercises and
the right tools of the trade if you want to take full advantage of this
T-boost. Essentially, the more muscle mass you stimulate, the more testosterone
you'll secrete. A recent study conducted on trained subjects showed that squats
stimulated a greater testosterone response when compared to leg presses. Stick with multi-joint exercises like squats, bench presses, and dead-lifts—as they are prime examples of the kinds of compound lifts that'll help significantly jack up your testosterone levels!
Since machines better isolate a muscle you're working (less stabilizer activity), they're not as good a choice compared to free weights.

LONGER WORKOUTS ARE NOT BETTER

Another aspect of your training that can influence your testosterone levels is the duration of your workouts. If you're regularly engaging in lengthy, drawn-out workouts with
long rest periods or excessive endurance exercise, then your testosterone levels may take a hit! Workouts lasting longer than about an hour may begin to spike cortisol levels and subsequently decrease testosterone. Additionally, research has demonstrated that a shorter rest period between sets (one minute versus three minutes) elicited higher acute hormonal responses following a bout of resistance training. In order for you to maximize your testosterone response, keep your rest periods short and total workout time to 60 minutes or fewer.

GET YOUR ZZZS

A lack of quality sleep can dramatically diminish the amount of testosterone your body produces, thereby reducing muscle growth and fat loss. I recommend 7-9 hours of sleep per night to optimize the testosterone response.

USE TRAINING VARIABLES ASSOCIATED WITH GREATER T

When it comes to resistance training, both short-term and long-term research has shown that higher-volume training programs (think multiple sets at a moderate to high loads—70 to 85 percent of your 1 rep max) tend to elicit the greatest hormonal response. Stick to protocols that stress large degrees of muscle mass and are moderate to high intensity.
Additionally, more seasoned gym goers may want to incorporate forced repetitions periodically into their programs, as testosterone increases have been observed with this type of training. Incorporating other post-failure training techniques such as drop-sets or partials may similarly be associated with higher T production.