30 Days to a Better Man-Day 4: Increase Your Testosterone

by Brett & Kate McKay on June 3, 2009 · 64 comments

in 30 Days to a Better Man

When it comes to the differences between men and women, some are arguably cultural and some are biological. And the ones that are biological all pretty much have one thing in common: testosterone.

It was testosterone that helped form your penis and scrotum when you were just a fetus and put those first awesome hairs on your chest as a teenager. You may not have thought about testosterone much since your voice cracked while reciting Shakespeare in Mrs. Tonnelson’s ninth grade English class. But you should, a lot actually. Why, you ask? Well, ask yourself the following questions:

  • Do you feel like your libido has been ebbing away?
  • Has erectile dysfunction caused you embarrassment?
  • Have you been carrying some extra pounds that won’t go away?
  • Do you often feel physically and mentally tired?
  • Do you feel depressed and unhappy?
  • Do you feel shiftless and lack drive?
  • Do you wish you felt more like a man?

Testosterone is not the cure for all of life’s ills. But it can go a long way in addressing these ailments and contributing to your overall health and well-being.

What is testosterone?

Testosterone is part of the androgen group and is the primary male sex hormone. The majority of your T is produced by your trusty testes. Women have T too, but men have 40-60 times greater amounts in their bodies. Testosterone is what gave you bigger muscles and organs than women. And it’s what gave you a “male brain,” which is larger than the female brain (although we should strongly point out that size has nothing to do with intelligence) but which has a decreased connection between the hemispheres. Perhaps most importantly, T is what enables you to rock an awesome beard or mustache. Testosterone maintains your manly characteristics throughout your whole life and regulates several systems in your body.

So T is pretty damn important to a man. It’s what makes you feel like a man, man. So if you haven’t been feeling too manly lately, or maybe ever, perhaps it’s time for you to throw yourself a T party.

The Benefits of Testosterone

Testosterone has been scientifically proven to:

  • Improve your mental and physical energy
  • Increase your competitive drive ((http://www.sciencedirect.com/science?_ob=ArticleURL&_udi=B6WGC-4KPP4H5-1&_user=10&_rdoc=1&_fmt=&_orig=search&_sort=d&view=c&_acct=C000050221&_version=1&_urlVersion=0&_userid=10&md5=375ea0b05acf6eb2afabf305fe055bbd))
  • Increase your muscle size and strength
  • Increase your metabolism
  • Help prevent Alzheimer’s and dementia ((http://www.nih.gov/news/pr/jan2004/nia-26.htm))
  • Increase libido and erectile function

Every man is born with different levels of testosterone, and T secretion naturally falls as a man ages. And overdosing on testosterone (read: steroids) can have negative health effects. But modern environmental, cultural, and dietary changes are artificially decreasing men’s normal T levels, and at a younger and younger age. According to a recent study:

“Researchers in the US are finding testosterone levels to be substantially lower — by about 15 to 20% — than they were fifteen years ago. Scandinavian studies show similar declines, and in younger men too; a man born in 1970, for example, had about 20 percent less testosterone at 35 than a man of his father’s generation at the same age.” ((http://www.redorbit.com/news/health/1048357/testosterone_levels_declining_in_men_at_younger_ages_zrt_laboratory/index.html))

So what’s sapping our T? Here’s a few of the factors at play:

Stress. Stress increases our level of cortisol and decreases our testosterone.

Lack of sleep. Testosterone rises while you sleep, particularly during the REM phases. Today, men are often skimping on their shut eye, which in turn is sapping their testosterone. ((http://www.sono.org.br/pdf/2008_Andersen_Sleep_Med_Rev.pdf))

Soy intake. Soy is supposed to be so good for you, right? Wrong! Soy increases your estrogen and decreases your T. ((http://www.ncbi.nlm.nih.gov/pubmed/10798211)) It will also lower your sperm count. ((http://www.businessweek.com/lifestyle/content/healthday/617728.html?chan=top+news_top+news+index_lifestyle))

Eating a low fat diet. Low fat diets have been widely debunked these days. ((http://www.hsph.harvard.edu/nutritionsource/nutrition-news/low-fat/)) But in case you needed yet another reason to put down the Snackwell’s, it has also been proven to decease your T. ((http://www.ajcn.org/cgi/content/abstract/42/1/127))

Smoking. The nicotine and cotinine in cigarettes inhibits and reduces T production. ((http://www.ncbi.nlm.nih.gov/pubmed/2154652?dopt=Abstract))

The Day 4 Challenge: Increase Your Testosterone!

So your task for today is to do three things from the following list that will help increase your testosterone. Obviously, doing more than 3 is great, and I would encourage you to commit to them for the whole 30 days and beyond.

1. Get at least 8 hours of sleep tonight.

2. Do not smoke at all today. (If you don’t smoke right now, you can’t count this one as one of your 3)

3. Do no eat anything with soy in it. You’re going to have to read labels. It will blow your mind how many things contain soy these days.

4. Meditate for at least 10 minutes. This will help you de-stress.

5. Do resistance training. Lift some weights and do compound exercises like squats, deadlifts, dips, rows, and pull-ups. They’ll boost your T more than bicep curls. You also need to use heavy weights and short sets. If you’re looking to maximize your T, I highly recommend the Strong Lifts 5X5 program.

6. Eat a serving of good fat. As you fat intake goes up, so do your T levels. Aim to get at least 30% of your calories from fat today and spread your consumption of it throughout the day. Monosaturated fats-the kind found in nuts, fish, olives, olive oil, seeds, and avocados-are particularly beneficial to your testosterone level (and your health). ((http://jap.physiology.org/cgi/content/abstract/82/1/49)) Also, don’t be afraid of saturated fat; that whole business about it raising your cholesterol and causing heart disease is a bunch of rubbish. ((http://www.menshealth.com/cda/article.do?site=MensHealth&channel=health&category=heart.disease&conitem=a03ddd2eaab85110VgnVCM10000013281eac____))

7.  Eat a serving of animal protein. Vegetarian diets have been proven to lower your T levels. ((http://www.ncbi.nlm.nih.gov/pubmed/159772)) So go ahead and have that steak. (This might be the easiest day of the challenge yet!) There’s no need to overdo it though; a diet with a carb to protein ratio of 2:1 is ideal for testosterone production.

8. Eat a serving of cruciferous vegetables. Veggies like broccoli, cauliflower, radishes, turnips, cabbage and brussel sprouts contain Diindolylmethane which helps balance your estrogen and testosterone levels and increases the amount of free circulating T in your body.

9. Have morning sex (if you partner is willing, of course). Just having an erection increases your testosterone. And you already get a surge of T when you wake up, so this will bump it up even further.

Which 3 did you pick? Share your Day 4 results with us in the Community.

{ 64 comments… read them below or add one }

1 Garrett June 3, 2009 at 5:52 pm

Sources cited (with pubmed!). Well done sir.

2 Thomas June 3, 2009 at 5:57 pm

Wow, I learned a lot. And no one can say you didn’t cite your sources this time!

3 Damian June 3, 2009 at 6:31 pm

I’ve never run into any negative effects for not eating meat (This being said, I’m not one to often eat soy products). I won’t rule out that an increase of testosterone can come about from animal protein, but I think the other items listed are far more useful.

4 Barrett June 3, 2009 at 7:14 pm

Great timing on this post, myself and some of my coworkers were feeling like less of a man after catching this commercial on TV for testosterone therapy at http://www.isitlowt.com which seems guarenteed to make you question your manliness.

5 Brett June 3, 2009 at 7:42 pm

@Barrett-

That’s interesting. Better to try natural solutions first, I’d say.

6 Will June 3, 2009 at 7:48 pm

I note that the web article linked to for “low-fat diets have been widely debunked” is not for just a low-fat diet, but a low-fat high-carb diet, which is not the same thing; and the group studied was all female.

We should be careful of piling on the fat until we’re sure.

7 P.B June 4, 2009 at 12:13 am

wow.
I eat soy alot.
thanx for opening my eyes.

8 Ali H. June 4, 2009 at 1:13 am

Nice to see an article on men’s health that isn’t reliant on drugs or rigid diet and exercise schemes. I would only add to the list, seeing your doctor for a thorough check up, to rule out other causes for some of the symptoms you list ie: high blood pressure or cholestrol, diabetes etc…

I’m going to pass this onto my hubster too!

9 bob andrews June 4, 2009 at 1:46 am

10 Great sex tips for Impotence sufferers
Whilst men struggling with impotence may not immediately see the benefit of advice and reminders on how to enjoy a good sex life. Especially as it may be some time since they last saw any real action in the trouser department. Well, TAKE NOTE- A recent clinical trial of a little known herb called Butea Superba has improved the sexual performance of over 84% of all the men who are taking it. The results of these trials can be viewed on the HealthyED.co.uk website. So if you need to address you personal peformance or just want better erectile performance go to the HealthyED website.

Naturally, everyone wants to be a better lover and have better sex. Many people are self-conscious about their skills as a lover or a sex partner, this can hinder having a satisfying sex life. Always remember to relax, be communicative, use protection and ultimately have fun. As with every other skill, there are several tips that you can follow to aid you in your sexual endeavors.

1. Be communicative: When engaging in intercourse, tell your partner your sexual likes and dislikes, and encourage them to tell you theirs. This not only strokes your partner’s ego and gets them in the mood, but it will also inform your lover as to what turns you on and what satisfies you sexually. Sharing the sex tips that you have learned in the past can sometimes benefit your current relationship. Learning to discuss sexual matters openly is imperative to a good sex life. As many ipotence sufferers will know,having someone to talk takes away some of the pressure and in turn can improve performance.

2. Share your fantasies: Discussing your sexual fantasies with your lover can be fun and will bring you both to a new level of intimacy.
This is important for some men and ensures arousal.

3. Engage in foreplay: Foreplay is a great way to excite your mate and build up anticipation for the big event, which ultimately makes for a more powerful climax during intercourse. Having your partner fully understand the best way to getting you hard is essential.

4. Try different positions: One of the oldest sex tips in the book is literally in a book. If the same old positions are getting boring, invest in a copy of the Kama Sutra, an ancient literary gem that outlines a great variety of sex positions and breathing exercises to prolong climax. Trying different positions is also valuable when looking to maintain firmness.

5. Play with toys: If it is something you are comfortable with, head to an erotic boutique with your lover to see what you can purchase to liven up the action in the bedroom. There are several sex toys on the market such as vibrators, velvet-lined handcuffs, lubricants and swings that can help increase sexual pleasure for both men and women. Remember that lubes can play an important role in sustaining the big fella in the bedroom.

6. Engage in role play: As one of the most amusing sex tips, role playing will definitely spice up intercourse. Everyone has a specific sexual scenario that they are curious about and would like to try out. As long as both participants are willing and comfortable with the scenario, dress-up and have fun.

7. Experience a daring place: Although it can be risky; many people claim that having intercourse in a somewhat public spot can be very arousing. The thrill of getting caught gets the adrenaline flowing and increases sexual pleasure.

8. Catch a flick: Watching a pornographic film together or flipping through a pornographic magazine is an entertaining activity that will not only awaken your senses, but will also provide suggestions on new positions or scenarios to try with your partner.

9. Talk dirty talk: Many people get sexually aroused when their lover talks dirty to them. It builds anticipation and triggers a person’s primal instincts. Talking dirty involves letting go of your self-consciousness and allowing your imagination to run wild. Words are very powerful, even more so during intercourse for Ed sufferers.

10. Lights, Camera, Action: Just because sex is usually performed in a bedroom does not mean that it has to be lights off. Many men and women get turned on by looking at their partner while engaged in intercourse.

For more information on the how, the why and the where see http://www.healthyED.co.uk for details.

10 A. Kurtz June 4, 2009 at 5:22 am

Brett,

The soy thing isn’t very significant.

The study of Japanese men states in the abstract that, “total and free testosterone concentrations were inversely correlated with soy product intake…but these correlations were of border line significance.”

The Business Week article focuses mostly on obese men who are already experiencing increased levels of estrogen as a result of their obesity. Further, the study is more useful as an exploration of how applicable animal studies are to people, and “it’s not time to worry about whether you’re eating too much soy. There’s not enough information to conclusively say that.”

Keep eating soy, folks. It’s good for you. There are far more significant factors affecting testosterone levels.

11 Kelly June 4, 2009 at 6:03 am

Although I applaud your efforts to cite sources, I can’t believe you would make such a bold statement about saturated fats not causing heart disease or raising cholesterol with a source as flimsy as the Men’s Health website.

Research published in scientific journals go through a rigorous peer-review process in which other scientists in the field ensure that proper scientific method was followed and that proper sources were cited. This is to ensure that unsubstantiated claims are not published as fact.

This is very different from an article on a magazine website co-authored by a dietitian with a PhD (the field is not specified and may not even be in science, for all we know) containing no sources for the claims that are being made. One thing that particular jumps out at me is that the studies to which the authors refer are from more than 40 years ago. I would like to think that there have been some advances in science since then.

In the future, I would request that if you are going to give scientific/medical information, please use a more reliable scientific source. It is very misleading an inaccurate to do otherwise.

Thank you.

12 thehuhman June 4, 2009 at 6:34 am

After a blood test to determine my T level, it was determined to be way below other guys my age.

I was given a set of instructions, that pretty much follows the nine steps listed here, except for the one about soy, and the one about resistance training. Oh, and they didn’t list number 9. I was started on HRT, at a minimum daily dose of 5g. That was 6 weeks ago. I am a changed man now. I have lots of energy, a better outlook on life, I’ve lost weight, and let’s just say, that number 9, has turned about to be my favorite number!

If you guys are suffering from these symptoms: fatigue, weight around the waist, depression, ED, and loss of libido, you may need to have your T level checked. They can do it while checking your cholesterol, or any blood work for that matter, and the prescription is like $35/month. A small price to pay to feel like a man again!

13 Brett June 4, 2009 at 7:23 am

@Kelly-

This is the Art of Manliness, not a scientific journal. Sometimes I think it’s helpful for men to read a more accessible overview of a topic as opposed to a tiny abstract on a scientific study. These AoM articles are not designed to prove points about nutrition and health; they’re just jumping off points for our daily tasks. I would certainly hope that someone would have the wisdom to simply google a subject if they wished to know more about it.

This is especially true on a subject like the connection between cholesterol and saturated fat, which is actually quite complicated, could warrant an incredibly lengthy blog post all on its own, and does very critically involve the studies of the past. It’s not so much that someone can point to X study and say, “that proves it!” It’s a matter at looking at dozens of studies and drawing conclusions.

If someone is really interested in the topic, I would recommend Gary Taubes’ book “Good Calories, Bad Calories.” It’s perhaps the most well-researched book on the subject and incorporates the findings of dozens of studies. It also addresses the concern that Will voiced above, in that it adds great creedence to the claim that low fat diets are not best for our health.

14 Brett June 4, 2009 at 7:49 am

@A. Kurtz-

Here’s another study on rats and soy’s affect on testosterone:

http://www.sciencedirect.com/science?_ob=ArticleURL&_udi=B6T3G-3V8D77M-13&_user=10&_rdoc=1&_fmt=&_orig=search&_sort=d&view=c&_version=1&_urlVersion=0&_userid=10&md5=ac73d7562f86875620f7cf460a289adb

And on its affect on rat fetuses:
http://www.redorbit.com/news/science/4753/should_pregnant_women_eat_soy/

“A new study raises questions about whether eating soy during pregnancy could cause abnormal reproductive organs and sexual dysfunction among male babies.

Male rats born to mothers whose diet during pregnancy included genistein, a chemical found in soybeans, never ejaculated while trying to mate with females, the Johns Hopkins researchers found.

The male rats whose mothers ate genistein during pregnancy also had lower testosterone levels and a larger prostate as adults and, at puberty, smaller testes, compared with rats whose mothers had none of the chemical in their diets, the study says.

Hopkins researchers stressed the findings do not indicate genistein has a similar effect in humans, but say they plan further research they hope will answer that question.

“We found that these males were de-masculinized,” says researcher Sabra L. Klein. “This raises questions as to the effects that [genistein] can have on the developing fetus.”

While these studies obviously don’t prove that something similar happens in humans, it’s certainly enough to convince me to avoid something that’s completely unnecessary for my health and the “good for you” health benefits of which are entirely unproven:

http://www.webmd.com/food-recipes/news/20050825/jury-still-out-on-soy-health

“Soy is widely considered to be something of a medicinal super food, touted as helping to prevent conditions as diverse as heart disease, hot flashes, osteoporosis, kidney disease, Alzheimer’s disease, and even cancer.

But a new government-sponsored review of soy research shows little to justify the hype.

An analysis of close to 200 soy studies conducted over the past two decades showed only limited evidence of specific health benefits associated with eating soy products or taking soy supplements.

Eating tofu and other soy-based products was associated with a small reduction in low-density lipoprotein, also known as LDL “bad” cholesterol. And taking soy supplements was found to reduce the frequency of hot flashes in postmenopausal women.

But the analysts concluded that the studies are not convincing enough to recommend including more soy in your diet to lower heart disease risk or treat symptoms associated with menopause.

And the research to date fails to prove a protective benefit from soy against a wide range of other medical conditions, including osteoporosis, kidney disease, Alzheimer’s disease, thyroid disease, diabetes, and cancer.”

15 A. Kurtz June 4, 2009 at 8:15 am

Brett,

The point is that it’s usually better to get the advice of your doctor or another medical or science professional instead of taking the results of a preliminary study on rats as gospel for human health.

I will admit that this goes both ways, in that soy is possibly hyped up to be something it’s not.

And I understand that AoM is not a scientific journal, but as such it’s kind of silly to say “stop eating all products with soy in it.” It’s the same process that leads people to self-diagnose sickness instead of seeing their doctor, except in this case we’re advocating people avoid all foods with trace amounts of soy.

16 Brett June 4, 2009 at 8:39 am

A. Kurtz-

I actually wouldn’t tell people to avoid all trace amounts of soy in general. I just thought it made for a good exercise today in order to raise awareness about soy. But I can see that I definitely painted it in way that implies avoiding all soy forever and ever.

17 A. Kurtz June 4, 2009 at 9:17 am

Brett,

It’s good to be informed and to take moments to thoughtfully consider what we put in our bodies. I can’t fault you for that. I do like this article overall :)

18 Thomas Valentino June 4, 2009 at 11:43 am

@A. Kurtz:

The difference is that Japanese men are probably eating fermented soy foods like miso and probably raw green soy beans (which are both healthy), unlike in America and I’m sure elsewhere in the world that has been gripped by the “all soy is miraclefood” fanaticism where you can find basically any processed food with soy substituted for dairy ingredients.

19 Neptunus Hirt June 4, 2009 at 5:57 pm

Good article, Brett, but you’ll find that most who follow a vegetarian diet (and even more so in the case of vegan diets) will not start consuming animal flesh for testosterone – so I think it’s a pretty strange point to make. I also take the soy bit with a grain of salt. Over-consumption of soy is probably bad, but this applies to most things. A bit of soy milk on my cold cereal, occasional desserts based on soy and tofu as part of a main course every once in a while doesn’t strike me as dangerous for my testosterone levels. It is worth a look, though. One day, I’ll check up with my doctor and have both a testosterone check and a sperm count, then cut down on all soy intake for a few weeks and see if there is any difference. I’ll check back in with you once I have my results.

I will follow your advice on the other points – I’ve been intending to start some exercise and meditation for a while now, and this is nice motivation to get to work on it. I eat lots of healthy fat already, and I don’t smoke, so I guess I should be fine.

Thanks for the article, it was quite interesting.

20 Trent June 4, 2009 at 9:58 pm

Great article! However, I’d like to point out something the article got wrong: men’s IQ scores are, on average, 5 points above women’s, precisely because men’s brains are, on average, larger than women’s.

I know I’m preaching to the choir, but men and women are different in so many ways, and physical size has its effects as well.

21 karmazon June 6, 2009 at 12:46 pm

Nothing increases your testosterone like boxing.

22 Adam June 9, 2009 at 7:27 pm

Wow great article! Really appreciate citing those sources!

23 Julian June 14, 2009 at 4:39 am

@Brett I can’t have sex in the morning with my partner, would watching porn with an erection for 30 – 45 be a reasonable substitute?

24 Raf June 15, 2009 at 4:59 am

@Julian – Mate, not sure if you gain any testosterone, but you will surely do yourself much more harm by watching porn. This was discussed here already – http://artofmanliness.com/2009/05/11/the-problem-with-porn/

25 Gabriel West June 21, 2009 at 9:07 pm

One of the best books on hormone production and fat in your diet is “The Stubborn Fat Fix” by Keith and Valerie Berkowitz. They cite peer-reviewed scientific journals directly, but present an easy to understand diet program.

It amazed me to discover how much your diet affects your hormones!

26 Florida June 29, 2009 at 10:47 am

If you want to use the above mentioned two methods, please take note that not all products on the market are of the same standard. You will need to do some research yourself so that you don’t get cheated of your hard earned money. But it will surely be worth your while as you will finally realize your dream of owning a bigger, more massive manhood.

27 Adam Blevins June 30, 2009 at 8:06 am

I do 2, 3 and 5 every day. Working hard for the 8hrs of sleep and the morning sex. ;)

28 Gabriel Galeano July 2, 2009 at 7:03 am

I always knew sex in the morning (bad breath or not) was good!

Good thing my girlfriend is always willing to do it. ;)

29 Brian July 19, 2009 at 9:24 pm

Or you could just supplement what’s missing by directly taking testosterone. Although lifestyle changes will help increase testosterone levels, they will be modest at best.

30 UstillUp July 30, 2009 at 3:26 am

Everything sounds good, but I want even more. I’m thinking of taking some ZMA and Tribulus Terrestris (I may have spelled this wrong). What else could I take?

31 Matt July 30, 2009 at 10:11 am

Vitamin C has been found to lower cortisol levels as well (3000 a day).

Also, regarding the strong lifts 5×5, I would suggest the Starting Strength workout prior to that to give someone a solid strength core base before branching out to more difficult weights. When you do compound lifting (as you should) as opposed to all the silly tricep pushdowns, bicep curls, dumbbell flys, etc., you have to have good FORM first!!! Squat, bench press, overhead press, deadlift, pullups, and chinups are all anyone needs to gain the uber muscle. All that other fluff is just that.

32 Russell August 7, 2009 at 2:52 am
33 Nathaniel D. September 3, 2009 at 3:43 am

LOL this site is awesome and funny, its revelation meets revolution. Play on men, play on.
Your saluter, Nathanator (my a.k.a. name, by the women)

34 Mark G September 15, 2009 at 10:17 pm

I think it’s a great conversation. Just thought I’d mention that there is some pretty convincing long term evidence consistently provided by Dr. Dean Ornish that low fat diets have be able to prevent and in some instances arrest or reverse inoperable prostate cancer. I followed low fat (sub 10%) for years. I now choose to let this go closer to 20%, but still believe that lower is better, albeit harder.

35 Pete September 22, 2009 at 6:48 pm

Non-Animal based irons have shown to be a greater evil for the prostate. In real life, Popeye never would have know what hit him with all that spinach. Great job on this article, Brett & Kate. And despite some of the comments found herein, there is plenty of scientific evidence to support the Men’s Health article. I would highly recommend “The Protein Power Lifeplan” by Drs. Michael and Mary Eades. It’s an easy read which is not only a diet plan, but also a road map for overall good health and well being. It also lays out all the science and explains it in terms anyone can understand.

36 Pete September 22, 2009 at 6:51 pm
37 Bob October 21, 2009 at 9:32 am

I just wanted to throw out that meat isn’t the only source of animal proteins; meat, cheese and eggs have it too, and many vegetarians do not abstain from those.

38 Perry December 21, 2009 at 4:23 pm

Also, holding babies (and just being married) decreases testosterone:

http://www.news.harvard.edu/gazette/2002/09.19/01-testosterone.html

From the article: “A man’s testosterone levels drop significantly when he holds an infant. Even holding a baby doll can decrease levels of the male virility hormone.”

“It makes sense,” notes Peter Ellison, professor of anthropology. “Lower levels of testosterone may increase the likelihood that men will stay home and care for their wives and kids, while decreasing the likelihood they will go out drinking with the guys and chase other women.”

39 Victor January 5, 2010 at 8:13 am

Wow. Instead of the meditation I decided to do some Tai Chi I learned at my local community college (yesterday was my first day of class) and it felt GREAT.

40 Joe January 13, 2010 at 2:00 am

Everyone commenting here needs to read “The China Study”. Clearly.

41 Kuz January 18, 2010 at 3:18 pm

@Kelly

One thing that should be taken into account is that citing Men’s Health does not immediately cause something to be unscientific. In following on with some of Brett’s points, there are some people incredibly experienced in their fields who contribute heavily to Men’s Health. A good example is Jeff Volek, a PhD at the University of Connecticut and probably the most published authority alive on dietary fats and low carbohydrate diets (he also wrote the TNT Diet book, which is very good). In his TNT book, he goes into a lot of detail on the myth of saturated fats as always being inherently bad for you using his own extensive research.

And the TNT Diet book is also a Men’s Health book. Just something to think about in that case…

Oh and one of the healthier fats out there (coconut oil) is 100% saturated fat, but absolutely great for your health.

42 Michael January 21, 2010 at 1:01 am

Since I freed myself from the constraints of a bad woman (not to generalize, but this one was a bad one) I have been getting more sleep (at least 8 hours), eating better (fish, carbs, veggies, cooked in olive oil), started playing rugby again, going to church again, and generally being stress free. The change lines up perfectly with this plan. I feel like a million bucks and I recommend it to anyone. Make sure that YOU are taking care of you. You can feel your testosterone decreasing and you can fix it. GO!

43 Roanne Weisman February 2, 2010 at 5:30 pm

The evidence seems to contradict your assertion that soy lowers testosterone. In fact, a recent meta-analysis of 15 studies showed NO effect of soy intake on testosterone levels:
http://www.foodnavigator.com/Science-Nutrition/Review-finds-no-effect-of-soy-on-testosterone

44 Jack Strawman February 25, 2010 at 12:14 am

Great Article. I had no idea about garlic. I don’t like eating garlic, but I think I might go and pick up some garlic pills tomorrow from the health food store. Thanks for all the great advice.

45 Lance Chambers February 27, 2010 at 7:48 am

Awesome post. I chose 8 hours sleep, no smoking and eating cruciferous vegetables because nothing beats a healthy lifestyle. And maybe tomorrow I will have my T-level test to determine whether I have testosterone deficiency.

46 Steven April 2, 2010 at 6:30 pm

“Increase libido and erectile function”

I don’t want to increase erectile dysfunction!

47 Nick June 9, 2010 at 10:33 pm

It has been well documented that soy decreases testosterone so please stop trying to argue it doesn’t – just have a look on google and you will find numerous sources confirming it.

Also recently it has been discovered that the optimal amount of sleep is between 6-8 hours a night. Oversleeping actually has much the SAME effect as undersleeping. I personally feel my best and most energized after 7 hours of sleep. Obviously there are times when you will need more sleep for whatever reason but in general this is the correct amount of sleep humans were designed for.

Also with exercising, use low reps/medium sets (5×5) and do mostly compound movements, just like stated in this study but also try to keep your rest period as short as possible (definitely no longer than three minutes and the shorter the better). That is if your trying to too increase tesosterone (http://www.trulyhuge.com/weighttrainingandtestosterone.htm). As a side note lactic acid actually causes the release of growth hormone which is another strong anabolic hormone (http://www.fromskinnytomuscular.com/lactic-acid-help-gain-weight-naturally.html). Lactic acid is what causes that burning sensation when you exercise, so you should also do higher reps/lower sets (20×2) on some days at the gym, once again have a short as break as possible. Also the more intense the workout the more of these hormones released and never stay longer than 45 minutes at the gym, these hormones begin to decrease at that time. So go hard for that time then get out.

As a side note it is pretty easy to get enough fat and protein on a vegetarian diet e.g. nuts, avocados and more nuts. You still may not have the same amount of testosterone but I imagine you can get reasonably close. I believe everybody should take a high quality vitamin supplement no matter what there diet is, if you go to http://www.bodybuilding.com/store/multi.html you will find they have a huge range of mulit-vitamins (I personally think optimum opti-men is the best). Also mens declining testosterone levels also may have a link to our increased consumption of processed foods… so stick to whole unprocessed foods wherever it is possible. Make sure you get plenty of water as well, many people are dehydrated and don’t even know it!!!

Also still on diet it has worked best for me if I eat mainly carbohydrates and a little protein at the beginning of the day (oats, honey and milk) and by the end of the day I am eating mostly fat and a little protein (steak or fish and snacking on nuts), this is because night time is when we get our biggest spike of anabolic hormones which require fat to be made. Just so you know being overweight decreases testosterone and one of the quickest ways to put on fat is to eat carbs and fat AT THE SAME TIME. Also I am not so sure about the advice of not eating a few hours before you go to bed, think about those few hours plus the 7 or so hours you are asleep = no food = starving = muscle break down. Before I go to bed I actually have a slow absorption protein shake (http://www.bodybuilding.com/store/opt/cas.html, which is another great optimum product), a raw egg and mix it in with milk.

nicky_hansard@hotmail.com

48 Marc X September 19, 2012 at 8:34 pm

Like you, I also had low levels of testosterone and LH. I recognise the symptoms of little body hair, low libido, and depression.

I have been getting replacement testosterone from a Testosterone Boosting supplement from the Dr. Max Powers brand of men’s products. For about 8 now. I have never tried the gel, but I know other people for whom it has been successful.

For me, these supplements helped my libido recover and my low T has never been as bad as it used to be. I can definitely recommend trying the Dr Max Powers Testosterone Boost. It might also be worth finding out why your hormone levels are low. I also had low levels of other hormones, because of a tumour on my pituitary gland.

49 anonymous October 21, 2012 at 3:48 am

i need help. am 17 years old. and i recently got myself into a big trouble

i was perfectly alright before 4 months from now. but then something really bad happened. am not a chain smoker or something. but had tried it 4-5 times and again one day i was doing it with my friends. when suddenly dont know why i inhaled a lot of smoke which i couldnt handle n it got me some bad sensation over my testes. at that very second something hit my mind that i have turned impotent or something. i got really scared. n managed somehow to return home. scared. then i thught of masturbating. i managed to get one. n did it. even after that i was scared. and that night i got bad sensations down there. my penis size even got so small. i discussed it with my brother and managed to sleep somehow.

the next day we went to some doctors. n the another day we chose one. he told me it was some psychological erectile dysfunction and gave me natural medicines. now i have got better.

i can get erections now but it takes me time. when it get hard. it sometimes start getting a bit soft then i lose it. i feel too anxious about it.

now i just want someone to help me. how can i get back to my perfect life.

this thing is killing me :’(

50 Art Araafat December 11, 2012 at 3:55 pm

fortunately i’m already doing many of these things i got only two things to choose, smoking and weight lifting and i’m on it from now. thanks a lot:)

51 NYU Grad January 12, 2013 at 12:01 am

You need to try the Dr Max Powers Stack. I’ve been stacking different types of supplements that promote the growth of GH and testosterone for quite some time, all legal and natural of course. The best combination I have had was when tribulus was in the mix. No doubt it plays a large role in elevating normal levels of testosterone into a zone where my strength and endurance increases on all levels. There is of course the bed room side effect that you’ll need to be prepared for…helps very much if you have a girlfriend!

If your reasons for wanting to raise test levels is for the gym or you just have extremely low leves to begin with, I would recommend looking into The Dr Max Powers Anabolic Stack, which puts together all of the natural boosters like DHEA, trib, DAA, longjack, and some others I cannot think of. I’ve combined many of these supplements in the past on my own, so I will reiterate that something like this would be for someone who is looking to build some serious muscle and is willing to deal with the side effects of more aggression and sexual tension. Sorry but thats what happens when test levels get too high, to me it’s worth, others not so much.

52 AK January 14, 2013 at 9:15 am

Or just get your levels checked and get topical T … little or no side effects. Androgel is an expensive brand name version of T while any compounding pharmacy can whip up a months supply for 40-50$

53 Leopoldo January 15, 2013 at 6:19 am

Nice info there , Thanks!!

54 drew January 17, 2013 at 12:19 am

i quit smoking 7 years ago but i continue to use nicotine lozenges. do you think nicotine from lozenges will negatively impact my T levels? please advise, thank you

55 Mitch January 17, 2013 at 6:19 pm

The vast majority of reliable scientific evidence out there, at least that I’ve seen, pretty conclusively debunks the myth that soy consumption decreases men’s testosterone levels.

http://www.ironmanmagazine.com/soy-and-your-testosterone/

http://www.foodnavigator.com/Science-Nutrition/Review-finds-no-effect-of-soy-on-testosterone

http://www.theveganrd.com/2009/03/soy-and-sperm-and-testosterone-too.html

56 Chris Wirth January 29, 2013 at 11:33 am

Here is a good Ted Talk by Amy Cuddy, specifically states how to increase T (power posing)….http://www.ted.com/talks/amy_cuddy_your_body_language_shapes_who_you_are.html

57 Jason February 10, 2013 at 2:21 pm

I must say a good workout goes a long ways I have lifted wheights of and on all my life, and a good work out three times a week definately has an effect. Espescially squats which utillize the largest muscles in the body. I have heard it stimulates the pituitary gland which is responsible for human growth. hormone. This effects skin hair and bone.I would imagine some type of effect on testosterone levels When we challenge the body it tries to adapt. All I know is a month or so of heavy lifting makes me feel like I diid when I was youger and its not just phycological. Sex drive goes up and everything. It stays whith you wherever you go even when your not in the gym,and effects your life in all areas where drive and confidence are nessesary to a positivee outcome in the situation.All I know is when I spend a month

58 John February 13, 2013 at 10:16 pm

Testosterone is also linked to acne and hair loss. Too much testosterone is not a good thing for people who are prone to these conditions.

59 Alexander Connell February 18, 2013 at 9:42 am

1. Get at least 8 hours of sleep tonight.
I was in bed for 9 hours. Not sure how long I slept – probably not 8 hours but then, when do I ever? I’m counting this as # 1.
2. Do not smoke at all today.
Not applicable
3. Do no eat anything with soy in it.
Nothing with soy. # 2.
4. Meditate for at least 10 minutes. This will help you de-stress.
# 3
5. Do resistance training.
Was at the gym yesterday and plan to go again tomorrow. Today was my off day. Instead I rode my bike 50 miles.
6. Eat a serving of good fat.
Ate a serving of almonds. # 4
7. Eat a serving of animal protein.
Sliced kielbasa. That is processed meat though, so perhaps not ideal.
8. Eat a serving of cruciferous vegetables.
Nope, didn’t do this one. I do eat these regularly though.
9. Have morning sex
Didn’t do this one either. Partner a bit grumpy this morning. Maybe tomorrow.

60 Matt March 3, 2013 at 9:52 pm

@Drew – He says in the article that the problem with cigarettes is the nicotine and cotinine. Your lozenges also contain nicotine, so obviously they are going to be a problem.

Also, he’s not a medical doctor, so he would have to look up scientific studies about the effects of nicotine on testosterone. You could just do the exact same thing yourself.

61 Fernando March 20, 2013 at 3:04 am

Endurance training is also very important. Also, let your balls free from tight clothes.

However, I am veg and my T-Level is more than normal. And I eat soy moderately, I don’t believe all these medical research/studies. There is absolutely no research that can prove that soy can lower or increase your T. All researches say “may increase/decrease/protect against cancer/cause cancer, etc” and they are also accompanied by a dose of bias. They key to higher T is regular exercise, eating a balanced diet, less stress, a good night sleep and letting your balls cold and free.

62 Dudkasouza September 6, 2013 at 7:38 pm

Smoking does not decrease testosterone. Check this study out: http://212.250.180.69/cs/100/0661/1000661.pdf

It may even increase.

For more information about smoking visit forces.org

63 Josh October 22, 2013 at 12:12 am

Soy isn’t proven to decrease testoserone or increase estrogen levels. Many of the “studies” and myths are created by dairy companies and the like because it is their competitor. Rat studies often are moot considering they are given a very very high concentration of the levels found in soy food products. Not to mention genistein (a phytoestrogen compound found in soy) is in tons of other food, including beer! If you eat soy all the time three times a day youre screwed, yes. But a normal moderate amount, even one meal a day with a soymilk… isn’t gonna do anything! The chinese have lived off of this protein as a main part of their diet for 1000s of years.

64 wayde February 8, 2014 at 12:55 pm

Absolutely brilliant all this manly stuff,bit worried about soy reducing my testosterone though apart from that very up lifting.

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