How To Increase Testosterone Naturally? (Practical Guide, Backed By Science)

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In this video you'll discover 5 scientifically proven ways to increase your testosterone levels naturally.

Video Summary:
The data supports that if your testosterone levels are within the normal range 270 to 1070 ng/dL you won't see much difference in terms of building muscle or burning extra fat.

However outside of the normal range, near zero or very high and you see differences.

Bottom like is that worrying about raising your testosterone levels 15-30% means very little.

Raise it 300% and there's a difference but this can only be accomplished with testosterone replacement therapy which is out of the scope of natural bodybuilding and fitness modeling.

1 – Prevent deficiencies in Zinc and Vitamin D.

– This 1996 study found that men with normal T levels avoided getting zinc for 5 months in their diet experienced a drop in total T of more than 50%.

Zinc deficiencies can can also result in a down regulation of thyroid to the point where energy expenditure is substantially reduced

In this study, one subject increased their resting metabolic rate by 194 kcals after 4 months of supplementing with zinc, and the other subject increased RMR by 527 kcals after supplementing with zinc for 2 months.

You can get Zinc with supplementation or food.

Through food the best ways to get Zinc are: seafood, red meat like beef and lamb and pumpkin seeds.

– Vitamin D

Daily supplementation of 2000 – 3000 IU year-round can increase testosterone up to 25%.

Studies:

Vitamin D supplementation is especially important if your climate and lifestyle lack sun exposure.

2 – Get Lean and Stay Within The Range of 8 – 15% Body Fat

Testosterone is converted to estrogen in your body fat cells (via Aromatization) and losing fat may decrease conversion.

Strong association between serum levels of leptin and testosterone in men

Some people might have lowered testosterone if they try to maintain very low body fat levels year-round.

Ideally if you wanna be lean throughout the year you need to find the lowest amount of body fat that is sustainable for you.

3 – Take Diet Breaks And Avoiding Dieting For Too long

– Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation

In a one year case study of a natural competitive bodybuilder, testosterone levels fell to 1/4 their baseline values three months into the six month preparation period. –

Levels then fully recovered three months into the six month recovery period.

4 – Manage Stress Levels and Overtraining

"When cortisol levels remain elevated, as is the case with so many people who are under constant stress, the ability to reproduce can suffer greatly," Josephs said. "However, these effects of cortisol in both men and women are reversed when stress levels go down."

Putting some stress-management processes in place will help you solve this. Taking some time off work and managing your stress through meditation is suggested.

Besides improving testosterone this will improve your mental focus and well-being.

Overtraining has been showing to severely decrease testosterone levels:

5 – Get 8+ Hours of Sleep

A study published in 2011 at the University of Chicago showed that men who averaged just 5 hours of sleep or less experienced a drop in testosterone levels of 10-15 percent.

Sleep loss lowers testosterone in healthy young men.

Bonus: 6 – Interact With Attractive Women

Be around attractive women and display power, perhaps have sex a lot.

Note: Don't make the women sad or they'll reduce your testosterone 🙂

Talk soon,
Mario

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How To Increase Testosterone Naturally? (Practical Guide, Backed By Science)

►If you find the ideas from the video helpful don't forget to hit Subscribe to support the channel ◄

In this video you'll discover 5 scientifically proven ways to increase your testosterone levels naturally.

Video Summary:
The data supports that if your testosterone levels are within the normal range 270 to 1070 ng/dL you won't see much difference in terms of building muscle or burning extra fat.

However outside of the normal range, near zero or very high and you see differences.

Bottom like is that worrying about raising your testosterone levels 15-30% means very little.

Raise it 300% and there's a difference but this can only be accomplished with testosterone replacement therapy which is out of the scope of natural bodybuilding and fitness modeling.

1 - Prevent deficiencies in Zinc and Vitamin D.

http://www.ncbi.nlm.nih.gov/pubmed/8875519 - This 1996 study found that men with normal T levels avoided getting zinc for 5 months in their diet experienced a drop in total T of more than 50%.

Zinc deficiencies can can also result in a down regulation of thyroid to the point where energy expenditure is substantially reduced

https://www.karger.com/Article/Pdf/103324 In this study, one subject increased their resting metabolic rate by 194 kcals after 4 months of supplementing with zinc, and the other subject increased RMR by 527 kcals after supplementing with zinc for 2 months.

You can get Zinc with supplementation or food.

Through food the best ways to get Zinc are: seafood, red meat like beef and lamb and pumpkin seeds.

- Vitamin D

Daily supplementation of 2000 - 3000 IU year-round can increase testosterone up to 25%.

Studies:
http://www.ncbi.nlm.nih.gov/pubmed/20050857
http://www.ncbi.nlm.nih.gov/pubmed/21154195
http://www.ncbi.nlm.nih.gov/pubmed/10746634

Vitamin D supplementation is especially important if your climate and lifestyle lack sun exposure.

2 - Get Lean and Stay Within The Range of 8 - 15% Body Fat

Testosterone is converted to estrogen in your body fat cells (via Aromatization) and losing fat may decrease conversion.

http://www.ncbi.nlm.nih.gov/pubmed/20200299

Strong association between serum levels of leptin and testosterone in men http://www.ncbi.nlm.nih.gov/pubmed/9302400

Some people might have lowered testosterone if they try to maintain very low body fat levels year-round.

Ideally if you wanna be lean throughout the year you need to find the lowest amount of body fat that is sustainable for you.

3 - Take Diet Breaks And Avoiding Dieting For Too long

http://www.jissn.com/content/11/1/20 - Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation

http://www.ncbi.nlm.nih.gov/pubmed/20300017

In a one year case study of a natural competitive bodybuilder, testosterone levels fell to 1/4 their baseline values three months into the six month preparation period. -
http://www.jissn.com/pubmed/23412685

Levels then fully recovered three months into the six month recovery period.

4 - Manage Stress Levels and Overtraining

http://news.utexas.edu/2010/09/27/stress-hormone

"When cortisol levels remain elevated, as is the case with so many people who are under constant stress, the ability to reproduce can suffer greatly," Josephs said. "However, these effects of cortisol in both men and women are reversed when stress levels go down."

http://www.elsevier.com/wps/find/journaldescription.cws_home/622842/description

Putting some stress-management processes in place will help you solve this. Taking some time off work and managing your stress through meditation is suggested.

Besides improving testosterone this will improve your mental focus and well-being.

Overtraining has been showing to severely decrease testosterone levels:

http://www.peaktestosterone.com/Overtrain.aspx

5 - Get 8+ Hours of Sleep

http://www.uchospitals.edu/news/2011/20110531-sleep.html

A study published in 2011 at the University of Chicago showed that men who averaged just 5 hours of sleep or less experienced a drop in testosterone levels of 10-15 percent.

Sleep loss lowers testosterone in healthy young men.

Bonus: 6 - Interact With Attractive Women

http://www.ncbi.nlm.nih.gov/pubmed/17585911

Be around attractive women and display power, perhaps have sex a lot.

Note: Don't make the women sad or they'll reduce your testosterone 🙂 http://www.ncbi.nlm.nih.gov/pubmed/21212322

Talk soon,
Mario

Get Your Workout Guide for Free: http://shockingfit.com/lean-and-strong/

For more fitness, nutrition and personal development tips check out:

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Instagram: http://instagram.com/mariotomich
Website: http://shockingfit.com

Music: Different Heaven & EH!DE - My Heart [NCS Release]
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32 thoughts on “How To Increase Testosterone Naturally? (Practical Guide, Backed By Science)

    1. +DeSuperieure If you’re within normal range it won’t make much difference.
      Calories, Macros, Micronutrients + Proper training + Sleep will get you
      lean regardless of testosterone levels.

    2. +Mario Tomic I’m on it right now, thought an extra boost of testosterone
      would be great aswell. 25% bodyfat & deloading atm.

  1. Mario, I’m really enjoying all of the great content you’ve been sharing
    recently. I hope 2016 is a big year for you and your biz, something tells
    me it will be ?

  2. Nowadays a lot of guys face the issue of low testosterone levels. And they
    usually don’t know what do to about it… The information out there is so
    damn confusing and very often based on random bro-science.

    With this in mind I’ve went ahead and put together a 15 minute No-BS guide
    with 5 scientifically proven ways to increase your testosterone levels
    naturally. Enjoy the video and happy holidays! – Mario

  3. Another awesome video. You’re crushing it right now bro. Keep it up and
    thanks for the great content as always!

  4. Just finished Arnolds and Elons
    Musks biography, in that Arnold blatantly states ‘u have 24 hrs in a day,6
    hrs is all u need to sleep, so what are u doi g with the rest of 18 hrs
    left,?’ in Elons it seems like dat guy generally works about 18 to 20 hrs
    man. ‘ so i was considering to cut down sleep, but thanks to u man, i let
    that slide.haha

    1. +sharan sidarth Enjoy you sleep man 🙂 Arnold and Elon are both
      inspirational figures, I loved their books, but of course as with anything
      including this video it’s always good to look at advice from an objective
      standpoint and with a grain of salt.

  5. Your content and consistency as well as presentation is brilliant at the
    moment!
    Keep it up buddy ill still be here watching!
    Any thoughts on the whole nofap scene?

    1. +Mario Tomic so personally do you think the whole nofap thing is just BS or
      do you think that people use it as a crutch or a procrastination method and
      really any results that come from it are mainly mentally based rather than
      physically

    2. +infernoimp Men should be learning social skills to be able to meet and
      attract high quality women in their life. And when you take action in that
      area of your life you don’t have time for masturbation over things such as
      NoFap 🙂

    3. +Mario Tomic i agree with you my friend! Its not even about learning the
      skills to meet women or anything like that, it is a case of improving
      yourself and striving towards being the best that you can be, women are
      automatically attracted to a man who actually knows who he is and what he
      wants in life.
      Good advice as always!

  6. Thanks Mario, good stuff!

    Another one that I’ve read increases testosterone is having a cold shower.
    Apart from making you feel like you can take on the world, it really helps
    clear your head and get you focused on what needs to get done for the rest
    of the day.

  7. Hi Mario, thanks for your videos they are really useful…keep it up 😉
    what are your thoughts on sleep during the day? is there any difference
    between night sleep or day sleep?
    … Also what do you think of so called testosterone boosters, like horny
    goat weed, ginger, tongkat ali, tribulus and all that stuff.
    (my experience with ginger and hgw: much more spontaneaus erections and
    morning wood. same for my cousin. dont know about tlevels though.)
    Thanks ;)

    1. +JustHamid94 Sleeping during the day is great if you can’t get enough sleep
      during the night. There’s a really cool book about it called “Take a Nap”
      if you wanna know the benefits of napping. Those supplements might increase
      libido which isn’t the same as testosterone, the effects are mainly
      psychological from what I’ve experienced (if they even have any effects)

  8. is this transient increases in testoserone or long-term? If you have sex
    with a girl, your test will temporarily go up but no over long-term

    1. +SupremeMystique Check the video, some things are lifestyle related and if
      repeated consistently will have great effects

  9. Good stuff! One thing tho, test has a LOT to do with building muscle. It’s
    not about protein and carbs only. That’s why steroids are so powerful, why
    mean are more muscular than women naturally and why boys can’t build as
    much muscle as grown men.

    1. It doesn’t have much to do for naturals if they’re in the normal range. For
      guys / girls that abuse drugs they’re reaching 10 times more than it’s ever
      possible naturally

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