- Lose Weight. A man who is carrying too much weight is in a bad situation. A poor testosterone diet full of processed foods will reduce testosterone production and add weight. Gaining weight will lead to a more sedentary lifestyle which will also reduce testosterone levels.
- HIIT Exercises. The best exercise for testosterone levels is fast but brief cardio, which includes high-intensity interval training (HIIT). Prolonged hard exercise can increase cortisol levels which dominate testosterone.
- Intermittent Fasting. You stop consuming calories for a set duration each day. During this time you only drink water (this fasting period also includes sleep!). A fasting window of 16 hours is easy to maintain followed by an 8 hour eating window where you consume all your daily calories. Every time you eat something your testosterone levels will dip. Eating breakfast and multiple small meals throughout the day will kill testosterone levels, thanks to prolonged insulin levels in your blood. Intermittent fasting has an instant effect on your testosterone levels. Intermittent fasting is by far the easiest way to burn body fat (16 hours in fasted state will shift your body to burning fat as fuel as opposed to simple sugars which will no longer be present). The lower your body fat, the higher your testosterone! It’s been shown to increase testosterone by 200 - 400 percent. Also, your levels of human growth hormone will be boosted and growth hormone levels are correlated with testosterone.
- Cold showers could be the answer. Why do your testes hang in a sack? Why does the sack lengthen when it's hot and shrink when it is cold? Why has mother nature put them in a place where they can be kicked or injured? The answer is simple, your testes love being a little colder than the rest of your body and thousands of years of evolution have created the perfect position for your testes to reside. The theory of cooling your testes for increased testosterone production has been around the bodybuilding scene for decades now. According to a scientific study, human testes perform at their best when they’re around 31-36 °C (87-96 °F). anything hotter than that will negatively impact DNA synthesis, spermatogenesis and most likely also testosterone production. So tight underwear and thick jeans are a no-no. So wear a kilt or get some loose boxers! When sat at home or on the computer, ditch the trousers and lower the AC. Fat thighs and an overhanging belly will also insulate them from the cold. Check out the Wim Hof Method.
- Underwear choice. This is linked to temperature and the best option is to go for micro-mesh underwear (not the high-fashion thick cotton rich designs). Loose fitting jeans or trousers are also a must. Definitely go commando whilst sleeping and keep the duvet tog to a minimum! There is also a thriving market for cool bedding and mattresses.
- Consume plenty of Zinc. Zinc reduces the frequency of illness and supports optimal levels of testosterone. In high doses, zinc can act as an aromatase inhibitor and reduce estrogen levels. It is also a potent antioxidant and can provide benefits for prostate issues. Zinc is lost through sweating, so you need to get a lot of zinc through correct foods.
- Strength training.
- Take vitamin D. Get some sunlight.
- Reduce stress and cortisol levels. Cortisol is a testosterone killer so relax and take a "Jamaican" view on life.
- Meditate and do breathing exercises. People who meditate regularly have higher testosterone and lower cortisol (the stress hormone that degrades muscle tissue and counters many of the benefits of testosterone). Meditation also improves sleep, reduces post-workout soreness, and accelerates recovery from intense exercise due to its radical effect on hormone regulation.
- Massage. This is linked to reducing stress levels and cortisol peaks which trash testosterone.
- Limit simple sugars from your diet.
Sildenafil (the active ingredient in Viagra) is a strong PDE-5 inhibitor that causes the tissue of the penis to “relax” allowing constant blood flow to the erectile tissue. But sildenafil was also able to increase testosterone levels via elevating the levels of cAMP (Cyclic guanosine monophosphate), which is is a messenger between cells and hormones. Elevated levels of cAMP in the body have been linked to an increase testosterone levels. Most prescription drugs are known for their testosterone lowering effects, but the active ingredient of Viagra (sildenafil) is a potent testosterone booster. Sildenafil increased total testosterone by 40% and free testosterone by 50% in a controlled human study. Although elevated levels could be down to elevated sexual activity.
Should a man take Viagra in later life? The answer seems to be that a testosterone enhancing diet can boost male sexual prowess without the need to spend $20+ dollars per Viagra tablet.