56 Ways To Boost Testosterone Naturally

Image credit: http://www.artofmanliness.com/

Tomorrow I’m off to Phoenix to see a leading authority in the field of helping men increase testosterone naturally. He helps men into their 90s maintain high levels of testosterone. In fact, one of his patients was 103. I can’t wait to hear what he has to say! He explained to me that there are a number of factors which contribute to testosterone dropping off with age. As an example, if you’re low on zinc, this will have a knock on effect on testosterone production (one reason I take this supplement daily – amazing for the immune system too). I asked the question about his view on testosterone levels dropping off with age after 35 (roughly speaking, by about 1% per year). This is accepted by most people. Unfortunately, this is accelerated by the environment in which we live, the foods we eat, the water we drink, the lifestyles we lead, the xenoestrogens, “environmental oestrogens” which surround us etc. What if this needn’t be the case?

We tend to think this is natural, almost like an ageing process, when in actual fact, it’s what’s happening beneath the surface which creates the foundations for a steady decline in testosterone. I asked if it was linked with chronic inflammation and he confirmed that there are certainly correlations. I gave him the example of a friend of mine who’s 41 who works out every day, eats nothing but clean and natural food, doesn’t drink alcohol, doesn’t eat grains, nor sugar, and has levels of testosterone far higher than when he was in his 30s and even his late 20s. It really does go back to what we put in our bodies, how we move and strengthen them, how much we sleep, quality of our sleep and stress. Keep an eye on this blog over the next few days as I’ll share what I learned.

In the meantime, I thought I’d feature this post from Jacked Factory – 56 methods to increase testosterone naturally:

1. Heavy Weight Strength Training

Few things are going to boost your strength level like strength training will. But, in order for it to be maximally effective, you need to hoist the heavy iron. This is what builds more lean muscle mass an in turn, creates a flurry of anabolic hormones running through your body.

Studies have found that regardless of your age, you can still see improvement in testosterone through heavy lifting. Don’t ever think you’re too old to make a difference. With some hard work, you can see noticeable results.

2. Choose Your Exercises Well

Okay, so we’ve established that heavy lifting is a must if you’re going to flood your body with testosterone. But to that, you also need to choose your exercise well.

Hit the gym for a good ol’ guns workout and you won’t be creating much of an anabolic effect. On the other hand, if you push yourself with heavy squats, bench presses, deadlifts, and rows, you’ll be creating an impact on your physique.

The more muscles you can work in any given second, the more testosterone you release.

And ditch the machines. Studies illustrate you get more testosterone release from squats than leg press for instance.

3. Stress-Less

Life can get stressful at times, there’s no denying that, but if you would call your life as one big stressful merry-go-round, it’s time that you got off that ride.

Stress is going to wreak havoc on your testosterone levels, not to mention causing your body to secret another hormone in its place – cortisol. This hormone actually primes your body for lean muscle mass loss along with fat gain, especially in the abdominal region while decreasing testosterone. (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470424/)

The more you stress, the more you move away from your goals. It’s that simple. Get control over your stress levels and you’ll see noticeable results.

4. Don’t Toss Those Yolks

Been avoiding all saturated fat to ensure your ticker stays healthy? It’s time to rethink this concept. Not only issome saturated fat needed to keep your heart strong, but it’s also needed for testosterone formation.

This sex hormone is actually formed out of cholesterol, so if your diet is saturated fat and cholesterol free, you can see how this might jus be a catastrophic problem.

Aim to keep your saturated fat somewhere between 15-25% of your total daily fat intake and that intake to no fewer than 30% of your total calorie intake.

5. Avoid Low Fat Diets

We’ve mentioned the importance of saturated fat, but let’s not downplay the role of simple dietary fat. Very low fat diets by nature will crush natural testosterone production, leaving you feeling less like a man.

Fat can be healthy as long as you keep your calorie intake in check and your sources healthy. Trans fats have no place in a testosterone boosting plan, but fats from avocado’s, fatty fish, lean grass fed meats, nuts and seeds, and oils most certainly do.

6. But Don’t Sport Fat Around Your Mid-Section

While using very low fat diets for fat burning purposes are no way to boost your testosterone levels, you still need to find an effective way to shed those excess pounds.

Excess fat on your body is going to result in added estrogen secretion, which counteracts the impacts of testosterone. Men who sport 20+ pounds, especially around their midsection are going to have a much harder time building lean muscle mass, maintaining their sexual function, and feeling like their normal selves.

A lower calorie, moderate fat, moderate carb, high protein diet is the route to take.

7. Log Some Serious Zzzz’s

Few things are going to be more important to natural testosterone release than your sleep habits. Sleep is the primary time the body restores itself, being sure that every system is working in proper balance. Neglect sleep – especially those deep sleep stages called REM stages and you’ll be feeling the impacts on both how you feel as well as your workout session the next day.

Longer sleepers chronically produce more testosterone levels than those who try and get by on just 5-6 hours per night. Set a bed time and take it seriously. (Reference)

8. Stop The Sugar

Sugar is well publicized as one of the worst foods that you can be putting into your body and there’s no mistake about that. Not only does it set you up for weight gain, it’ll also zap your natural testosterone release.

Each time you eat a sugar laden food, you can expect a near immediate drop to your testosterone levels.

9. Beat The Clock During Your Workouts

Another important thing to remember as you go about your strength training routine is to avoid letting that workout drag-on. Whether it drags on because you’re too busy chatting up the receptionist (which indicates you aren’t training near the intensity to get a testosterone release in the first place) or you’re simply pumping out set after set, neither situation will work in your favor.

The best testosterone workouts are short but intense. If they go on longer than about 45 minutes, it’s time for a change. Beyond this point, your level of cortisol will begin to rise, putting you in a catabolic rather than anabolic state. This is again in direct opposition of what you want at this point.

10. Butt Out

If you haven’t already received the memo – smoking is one of the most devastating things that you can do to your health. If this isn’t enough to get you trying the patch, gum, or simply going cold turkey, it’ll also impact your natural testosterone levels as well.

Men who are smokers will have a harder time not only building the lean muscle mass they desire, but also maintaining that muscle mass as well.

Read the rest of the 56 ways to boost testosterone levels here