Watch TV or surf the internet for 20 minutes or so.  It won’t take you long to find advertisements for a new wave of medications.  They treat Low T, erectile dysfunction, lower energy, low libedo, etc…

What all of these conditions have in common is that they are all linked to low blood testosterone levels.  And while taking a pill to cure erectile dysfunction or rubbing on a gel to increase testosterone sound like a good idea on the surface the truth is they ultimately lead to the body not making its own supply of this important hormone.

So what is a man to do? Making these 3 lifestyle changes will lay the foundation for natural testosterone production for life and they are actually pretty fun to do.

1) Eat Enough Fat

One of the worst pieces of dietary advice of all time is to eat a low fat diet.  The research is astonishingly clear that not only is low fat dieting bad for overall health but in terms of testosterone production it essentially shuts it down completely.

The human body needs saturated fat and cholesterol in order to product enough testosterone. Cholesterol is a precursor of testosterone and eating it makes it much easier for the body to jump start T production.

That being said the wrong types of fats will harm health and testosterone production, namely trans fats.

So where should you get your dietary fats? Coconut oil and extra virgin olive oil are a great place to start.  Also adding avocado, eggs, chia seeds and nuts provides a good source of healthy fats.  Grass fed butter is another healthy, testosterone boosting option.  Stay away from processed oils and fried foods.

2) Resistance Training

Getting in the gym and lifting some weights has been shown again and again to boost testosterone levels.  You do need to stress the body enough to get this effect so as a guideline shoot for lifts that active multiple muscle groups (squat, bench press, pull ups, etc…) and aim for a weight level that you can do 5-7 reps with at 3-4 sets.

Another type of exercise to mix into your exercise program is sprints.  They are very anabolic and cause a similar spike in T levels.

The main type of exercise to stay away from? Long distance endurance type exercise.  This doesn’t mean don’t cardio but stay away from long (in excess of 30 minute) runs or other endurance type training.  It can cause a significant drop in T levels over time.

3) Get Enough Sleep

Sleep is incredibly important to optimal testosterone production. It is during sleep that the body produces most of it’s testosterone.  Not only is the amount of sleep important but the quality is important too.

Some very common things that disrupt sleep include coffee, alcohol, stress and many medications.  You may not have problems falling asleep when using these substances but it is very unlikely you are sleeping well enough for optimal T production when using them regularly.

One last thing to be aware of is that using a screen such a TV, computer or phone within an hour before bed can also disrupt sleep.  Wind down with a book or some other non-electronic activity before bed for deeper sleep.

Conclusion

These are the basic 3 things to change before you start taking pills, gels or other treatment options for low T.  In a lot of cases these 3 things alone can make a huge difference.

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