When you think of declining testosterone levels, you might think of middle-aged or older men. But men under 30 can also experience low testosterone, or “low T.”
According to the Mayo Clinic, testosterone levels tend to peak in men during adolescence and early adulthood. Those levels typically decline by about 1 percent each year, starting around age 30. But in some cases, you may experience declining testosterone at a younger age.
Low T is a medical condition where your body doesn’t produce enough testosterone. The problem is, testosterone is critical for many male characteristics, including muscle growth and shape, voice deepening, hair growth, and more. Low T can also cause a variety of unpleasant and embarrassing symptoms, including:
- Low Sex Drive
- Reduced lean muscle mass
- Erectile Dysfunction
But the good news is, no matter where your T-count is at, you can fix it.
And I don’t mean with expensive prescriptions or anabolic steroids. Or a handful of blue pills that could land you in the hospital due to a 4-hour hard-on that a cold shower can’t even take care of.
I mean naturally.
All you need to do is read and implement what I share with you in this article.
Here are some ways to fix and improve your testosterone levels naturally.
It doesn’t get any easier than this.
The more sleep you get, the higher your testosterone levels will be.
For example, a study from the University of Chicago recorded in the journal, Sleep, gathered a group of healthy men, slapped a wristband on them to indicate how long they had slept the night before, then tested their testosterone levels first thing in the morning.
The results showed the guys who slept for 4 hours had weak testosterone levels, hovering between 200-300 ng/dl.
But the guys who slept for 8 hours had between 500-700 ng/dl when they woke up.
The American Urological Association defines low testosterone as anything under 300 ng/dl, so you can see how much sleep affects the testosterone levels in normal healthy men. The reason sleep is so important is because testosterone levels rise during REM sleep — the deep, restorative sleep that occurs mostly late in the nightly sleep cycle.
Now, this doesn’t mean you’ll be sleeping in all day like a lazy bum…
But you do need to make getting a healthy amount of sleep every night a priority whether you choose to go to bed a little earlier than you usually would, or you set your alarm clock an hour later than usual.
Just find a way to get 8 hours of sleep. It’s not hard. Make it happen.
But, before you go to sleep…
Sleep may be the easiest way to master the art of boosting testosterone, but having sex is definitely the most fun.
A study published in the Journal of Physiology and Behavior measured the salivary testosterone concentrations of male and female couples before and after having sex for 11 nights. Researchers then compared those testosterone levels to 11 other nights when the couples opted to “check out” for the night.
The results were about as straightforward as can be…
Testosterone levels were higher in both the man and the woman after a night of sensual passion. So don’t skimp out here. Hopping in bed with your lady and having some fun is a great way to fix low-T.
“Research shows that lifting heavy weights is the best form of exercise to boost testosterone,” says Dr. Jadick. D.O, Urologist, Piedmont Medical Clinic. As muscle mass increases, and as you perform compound movements with a challenging amount of weight, the body is naturally triggered to produce more testosterone.
High-intensity interval training (HIIT) has also been shown in studies to raise testosterone levels. HIIT is when you go “all out” during a specific exercise for a short period of time, followed by a short rest period, and repeat.
For example, one study found in the Journal of Strength and Conditioning Research sampled the testosterone levels of 18 road cyclists who were placed in one of two groups for 4 weeks of training.
Both groups completed 8, 30 minute sessions of explosive, single-leg jumps alternating with varying intensity levels of cycling. The higher intensity group reported an increase in testosterone levels of 97% as opposed to the steady state group who increased by only 62%.
The old adage that says, “You are what you eat,” is actually true when it comes to increasing your testosterone levels and becoming the driven, alpha man you want to be.
The good news is, a testosterone-boosting diet isn’t boring. In fact, I think it’s the best kind of diet a guy could ever want, because it consists of eating plenty of fats and carbohydrates.
On a testosterone boosting diet, you can fill your plate with bacon, eggs, beef, potatoes, white rice, and plenty of other T-boosting foods that I’ve written for you inside a free resource you can grab for yourself HERE.
In a true man’s diet, your macronutrient breakdown will look like this: 40% calories from fat, 40% calories from carbohydrates, 20% calories from protein. Studies show this is the ideal macro ratio to crank up your testosterone levels and optimize your T-count.
Take Man Greens
Man Greens is a supplement that contains natural anabolic herbs, superfoods and micronutrients that specifically boost testosterone levels and can fix low-T. And honestly, of everything on this list, it could be the easiest done-for-you way to fix low-T.
For starters, Man Greens contains Forskolin, a rare supplement that you’ll almost never find in conventional ‘testosterone boosters’, but it’s one of the most potent there is because of how it increases androgen receptors in the body.
An in-vitro study from Baylor College of Medicine found that forskolin activates androgen receptors by increasing cyclic adenosine monophosphate (or cAMP), a molecule important in many biological processes, which then increases protein kinase A (PKA), which is an enzyme that regulates glycogen, sugar, and lipid metabolism inside the receptors. In other words, it feeds your androgen receptors and multiplies them. The reason that’s so important is because androgen receptors are “binding sites” that your testosterone attaches to before entering into the DNA. So the more androgen receptors you have available for testosterone to bind to, the better.
Another ingredient inside Man Greens is Horny Goat Weed — a plant used in traditional Chinese medicine, often called, “natural Viagra,” because it’s a potent testosterone booster that also improves erectile performance.
On top of that, Man Greens contains a clinically proven dose of Ashwagandha, an Indian ginseng that also increases testosterone and lowers cortisol and stress. This 8-week study published in the Journal of the International Society of Sports Nutrition tested 57 healthy men between the ages of 18 – 64. The men were given 650 mg of ashwagandha every day for 8 weeks. After the 8-weeks, researchers found a significant 18.7% increase in testosterone. The subjects also saw increases in muscle mass and fat loss.
And not only that, ashwagandha has been shown to reduce cortisol levels by 27% and 33%, respectively. When cortisol levels are high, testosterone levels are low, and vice versa. So by lowering cortisol levels with ashwagandha, you’ll also boost testosterone as a result.
So there you have it, man.
If you follow the list I gave you, you’ll have no problem fixing low-T. But here’s the deal…
I understand it may be difficult to make changes to your diet, sleep habits and training program all at once. So even though I recommend you do the things I’ve laid out for you in this post, I want to throw another suggestion your way.
If you want to boost testosterone without having to jump through any hoops, then start by taking Man Greens. It just takes a few seconds a day to scoop out a serving of Man Greens, dump it in a shaker bottle with water, and boost-T with every sip. I’ve gotten compliments on how great the flavor is, so you don’t need to worry about it being another chalky, bland greens supplement.
Also, studies show, the longer you take the ingredients inside of Man Greens, the higher your testosterone levels will be in the long run. So if you want, you can actually stock up on bottles of Man Greens and save a bunch of money at the same time.
So give everything on this list a shot.
You’ll be glad you did,