Discover proven methods to naturally enhance your testosterone levels. From diet and exercise to lifestyle changes, learn practical strategies to optimise testosterone production. Unlock your full potential and achieve optimal vitality with science-backed tips for increasing testosterone levels.
TESTOSTERONE OVERVIEW
Testosterone, often associated with muscle growth and athletic performance, has a far-reaching impact that extends beyond these commonly known effects. I want to explore the diverse influence of testosterone on various aspects of human behaviour and well-being.
To me, testosterone will give you the eye of the tiger, that venom blood, that extra 'je ne sais quoi'.
From motivation and effort to stress reduction and risk-taking propensity, testosterone plays a significant role in shaping our thoughts, feelings, and actions.
I'm then going to provide you with a comprehensive insight into how you can naturally boost your testosterone levels and provide a tier list to show you what things to prioritise (go to the end of the guide).
Let's delve into the scientific and psychological explanations behind these intriguing effects.
MOTIVATION, EFFORT & OPTIMISM
Testosterone exerts a powerful influence on feelings of motivation, effort, and optimism in life. Research has demonstrated a positive correlation between testosterone levels and motivation, with higher levels of testosterone associated with increased drive and ambition (Burnham et al., 2003).
This hormone not only enhances your willingness to exert effort but also contributes to a sense of optimism and a positive outlook on life. It energizes your pursuit of goals and makes the process of exerting effort feel rewarding and satisfying.
COMPETITIVE BEHAVIOUR
Testosterone also plays a crucial role in competitive behaviour. Elevated testosterone levels have been linked to an increased desire to compete and excel in various domains.
Research suggests that testosterone enhances competitiveness by influencing neural pathways associated with reward processing and goal-directed behaviour (Eisenegger et al., 2011).
As testosterone levels rise, individuals become more driven to engage in competitive activities, striving to outperform others and achieve success.
TESTOSTERONE & STRESS
Beyond its motivational and competitive effects, testosterone also acts as a natural stress and anxiety reducer. Studies have shown that higher testosterone levels are associated with lower levels of stress and reduced anxiety (Booth et al., 1999).
Testosterone promotes a sense of calmness and emotional stability, enabling individuals to better cope with stressful situations.
This hormone modulates the stress response system, regulating the release of stress hormones like cortisol and promoting a more balanced physiological and psychological state.
RISK TAKING BEHAVIOUR
Testosterone has been linked to an increased propensity to explore new experiences and take risks. It fosters a willingness to step out of one's comfort zone, even if the outcomes are uncertain.
Research suggests that higher testosterone levels are associated with a greater willingness to engage in novel and risky behaviours (Ronay & von Hippel, 2010).
This effect stems from testosterone's influence on the brain's reward system, where it enhances the anticipation of potential rewards and reduces the fear of potential negative outcomes.
TESTOSTERONE & ALTRUISM
Beyond its influence on motivation, effort, and physical performance, testosterone also plays a role in altruistic behaviour.
Altruism refers to selfless actions aimed at benefiting others, often at a cost to oneself. While testosterone is commonly associated with competitive and aggressive behaviours, research suggests that it may also have an impact on prosocial behaviours such as altruism.
A study conducted by Zak et al. (2009) found a positive correlation between testosterone levels and charitable giving. Participants with higher testosterone levels demonstrated increased generosity and a greater willingness to contribute to charitable causes.
These findings challenge the traditional stereotype of testosterone as solely promoting self-interest and suggest a more complex relationship between hormone levels and altruistic tendencies.
While the exact mechanisms behind the testosterone-altruism relationship are not yet fully understood, it is intriguing to consider the potential role of this hormone in shaping our capacity for empathy and compassion.
BUILDING MUSCLE
While testosterone's impact extends beyond muscle growth, it is worth noting its role in facilitating muscle development and strength gains.
Higher natural testosterone levels can make it easier for individuals to build muscle mass and enhance their physical strength (Bhasin et al., 1996).
Testosterone stimulates protein synthesis (anabolic effect) and inhibits protein degradation (anti-catabolic effect).
However, it is important to emphasise that this effect is not exclusive to synthetic steroid use but rather reflects the body's natural hormone production. The key is having high natural T-levels...
METHODS TO NATURALLY INCREASE TESTOSTERONE
You can achieve everything in tier 1 at practically no cost. These are habitual lifestyle choices that if you get right will account for the majority of the improvement. This is the 20% of things you must focus on to get 80% of the results (80/20 rule). These should be your focus to get right 100% of the time.
The best things I've found from tier 2 are natural boosters (your Tongkat ali, ashwagandha etc), definitely low alcohol (or at least choosing when to drink selectively) and circadian rhythm.
Even when if you have high testosterone, if you're not aligned with your circadian rhythm, you're going to feel pretty awful anyway.
The things in tier 2 are what will give you a nice extra boost but don't work yourself up over nailing them, just make sure you try to curate a life or take them into consideration.
The things in tier 3 are the small 1% stuff.
You can find out exactly how to implement these testosterone-boosting strategies in the FREE Beach Body Blueprint.
