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14 Tips For Turning up Testosterone

We’ve spent the past month tearing through our advance copy of fitness expert John Romaniello’s forthcoming book, Engineering the Alpha: A Real World Guide to an Unreal Life. He sums up the book’s call-to-arms quite well on page one: “You were built to be strong, fearless, confident, powerful…all men have what it takes to accomplish great things, and be great themselves.” Here’s Romaniello’s and co-author Adam Bornstein’s 14 easy tips for turning up your testosterone (one of the keys to looking, feeling, and being your best).

“We’re not going to beat around the bush with this one: Testosterone is what makes you a man. It’s what allows you to build muscle and melt fat. It’s what makes you attractive to women, what powers your sex drive, and what helps you recover from workouts. It’s part of your genetics, and it’s a driving force in your health, your wealth, your energy, and your lifespan.

In the past 20 years, the average level of testosterone has dropped anywhere from 20 to 30 percent. And for that very reason, men have become fatter, less sexual, and less satisfied.

The good news is you don’t need to spend money to boost your T levels. Most doctors are quick to prescribe hormone replacement therapy and fill your body with exogenous hormones. But it’s been shown that small changes can be all it takes to increase testosterone levels as much as 50 percent.

Australian researchers have found that testosterone levels don’t have to drop as you get older. In fact, they can stay high into your sixties if you exercise the right way, eat the right foods, avoid smoking, and limit how much fat is on your body.”

Here’s your cheat sheet to higher T:

  • Lift heavy weights.
  • Do intervals.
  • Practice sprints and work your lower body.
  • Supplement with vitamin D (at least 300 IU/day).
  • Don’t smoke.
  • Supplement with zinc.
  • Sleep more than six hours per night.
  • Eat more protein.
  • Do squats and deadlifts.
  • Use shorter rest periods in the gym.
  • Take fish oil.
  • Don’t overtrain.
  • Include fat from animals and dairy in your diet.
  • Eat eggs.

Note: Excerpt has been condensed and edited. Read Romaniello’s tips on foods that are good for your skin, and pick up Engineering the Alpha here (also available on Kindle).

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