209: 7 Ways to Increase Your Testosterone Levels

Have you ever wondered how to naturally boost your testosterone levels? Let's dive into the seven essential strategies, including one pharmaceutical option, that can help you optimize your hormones.   In this podcast episode, we explore seven ways to increase testosterone naturally. The first key idea was the importance of strength training. Engaging in consistent strength workouts can signal your body to boost testosterone levels. However, balance is crucial; overtraining can lead to cortisol spikes, so focusing on progressive overload is key.   The second strategy centers on the significance of sleep. Getting at least seven hours of quality sleep each night is crucial for hormone production and recovery. Studies have shown that adequate sleep, along with high protein intake, is a common factor among those who successfully build muscle and decrease fat.   Next, we delve into nutrition, emphasizing the role of protein and healthy fats. Cholesterol, often viewed negatively, is actually essential for testosterone production. Pasture-raised organic eggs and quality red meat are excellent sources of these necessary nutrients.   Avoiding estrogenic foods and minimizing exposure to plastics, receipts, and soy were the fourth key idea. These factors can decrease testosterone levels, and taking precautions to reduce their presence in your life can be beneficial.   Lastly, fasting was presented as a potent tool for boosting testosterone. Prolonged fasting, in particular, can lead to significant growth hormone increases and reset hunger signals, making it easier to maintain a balanced diet.   In summary, these strategies provide a holistic approach to naturally increasing testosterone levels. Prioritizing strength training, sleep, nutrition, and supplements while minimizing exposure to harmful elements in your environment and incorporating fasting can all contribute to hormonal balance and overall well-being.   Key Takeaways:   Consistent strength training is essential for signaling your body to boost testosterone levels. Quality sleep of at least seven hours supports hormone production and recovery. Nutrition, particularly protein and healthy fats, plays a vital role in testosterone production. Avoiding estrogenic foods, plastics, and soy can help maintain optimal testosterone levels. Filter your water to reduce exposure to contaminants that may impact hormones. Certain supplements, such as DHEA, creatine, vitamin D3, zinc, and magnesium, can support hormone optimization. Fasting, especially prolonged fasting, can significantly increase growth hormone levels and reset hunger signals.   Resources:    Complete Restore sleep formula Fast Aid supplement Book: "The Million Dollar Body Method" by Nate Palmer [0:00 - 10:52] How to increase your testosterone naturally. How to increase your testosterone?  Strength training is the first way to increase testosterone. Make sure that you are doing workouts that are how-to compound motions or compound movements. Zinc and magnesium are important for restorative sleep. [10:53 - 21:02] Number three is nutrition, having enough protein, healthy fat and cholesterol. How to get organic eggs?  Avoid estrogenic foods or things that are going to decrease testosterone levels. How to protect yourself from toxins.  [21.03 - 28:03] Creatine has an indirect and direct effect on testosterone. How to increase testosterone naturally. Taking two or three times per day is a great way to accelerate the effects of stress.