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8. Gobble Some Eggs
Eggs improve levels of healthy HDL or “good” cholesterol, an important building block needed for your body to manufacture testosterone. They are also loaded with protein and have plenty of testosterone-boosting zinc. Plus, Paul Newman looked pretty manly when he ate 50 of ’em in Cool Hand Luke. Try our testosterone-boosting salad.
9. Don’t Overtrain
Excessive exercising increases cortisol, a stress hormone that competes with testosterone and breaks down muscle. Research at the University of North Carolina found that overtraining can lower your testosterone levels by as much as 40%. Resting isn’t slacking off – make sure you take time out.
10. Eat Cabbage
Cabbage is packed with indole-3-carbinol (IC3), a phytochemical that increases your testosterone, according to a study at the Rockefeller University Hospital in New York. The study also found that when men were given IC3, their levels of the female hormone oestrogen reduced by 50% – roughly the amount that would accumulate if you were “forced” watch the Sex And The City movie (possibly).
11. Don’t Booze
Happy hour can wreak havoc on your manly hormones. Numerous studies have found that alcohol consumption reduces testosterone levels for up to 24 hours. It also increases cortisol and lowers growth hormone levels.
12. Eat More Seeds
You may feel like you’re munching bird food, but seeds are full of vitamin E and zinc, which send your testosterone levels soaring. They’re also bursting with protein and monounsaturated fats.
Does running marathons make you more manly? Certainly not, judging by testosterone levels after a race. Brazilian researchers monitored the levels of 20 healthy men between the ages of 25 and 42 before and after a marathon and discovered that their testosterone levels dropped by half after running the 42km. OK, so it turns out the drop is only temporary, with the subjects' levels returning to almost normal after a day, but you're certainly less manly straight after a long distance race – even if you do feel damn proud of yourself of getting through it.
Testosterone is temporarily reduced when your blood sugar levels spike, which happens when you consume fast-acting carbs. One study found that men suffered a 25% decrease in testosterone after ingesting a sugary drink, for example. Levels remained low for two hours and nearly 80% of the men had levels so low as to be classified clinically deficient. If your blood sugar is elevated over and over again, your entire hormonal cascade will be thrown off and you’ll soon find you suffer from chronically low testosterone. Focus on high-quality protein, healthy fats and low-glycaemic index carbohydrates such as vegetables.
15. Take Zinc
The relationship between zinc, testosterone and reproductive health is well known. One study found that young men with normal testosterone status who avoided zinc in their diets for five months experienced a drop in total testosterone of more than 50%. Maintaining adequate zinc levels allows for a more robust release of testosterone and the related anabolic hormones, growth hormone and insulin-like growth factor 1 (IGF-1).
You can get zinc from red meat, but phytates in vegetables and grains prevent their zinc content from being absorbed. If you’re worried you have low levels, ask your GP for a red blood cell zinc test. Don’t take zinc supplements frequently unless you’re chronically low, though, because too much can be toxic.
16. Take Magnesium
Magnesium improves the body’s antioxidant capacity and reduces inflammation, which allows for a robust release of testosterone and IGF-1. A recent study found that giving taekwondo athletes 750mg magnesium daily for four weeks raised their testosterone levels by 26% and by 18% after a shuttle running test. It’s found in nuts, and you can also take 500mg a day in a high-quality supplement to support hormone levels and athletic performance. (Moderate doses of supplementary magnesium have not been found to pose a health risk.)
17. Inhale Blue Spruce Oil
The distinctive aromas lurking deep in the oils of plants and trees have been used for thousands of years to help with sleep, mood, hormone levels and more. You’ve probably heard of them – your better half might even huff lavender before bed – and now, evidence is mounting that demonstrates their genuine effectiveness. “The chemical components in essential oils help plants function and fight pathogens and disease,” says ex-sceptic and sports nutritionist Tom Nikkola.
But what can they do for us? In tests carried out by Nikkola and Dr John Berardi for independent research company Precision Nutrition, men inhaling blue spruce oil saw an average 34% boost of muscle-building testosterone. Be warned, though – you need the right stuff if you want to increase your T-levels. “It’s estimated only 2% of essential oils are of therapeutic quality. The rest are made simply to smell nice,” says Berardi. Buy 100% pure blue spruce oil, inhale it at least three times a day and record your workouts to monitor any improvements.
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