Testosterone levels is by far the most important muscle building factor in the body. Bodybuilders for decades have been trying to increase testosterone levels, be it artificially or naturally. Artificially it is done with the use of Steroids, but in this article we will discuss how to help maintain or increase testosterone levels through your own bodies natural production system. This article is mainly for men, although following the advices here can help women maintain healthy levels of testosterone and estrogen and other hormones, making them feel healthier and vibrant.
Ways to increase testosterone levels:
– High fat diet. Countless research has shown that fats help maintain and even increase testosterone levels. Omega-3’s, monounsaturated and even saturated fats in diet, have all shown to increase testosterone levels.
– Quality consistent sleep.
Your body can’t recuperate it’s hormone levels if you don’t get at least 8 hours of uninterrupted sleep. People who work swing shifts or change the times of day they sleep constantly, also throw their hormones out of balance.
– Long term dieting.
When you are in a calorie deficit, you release cortisol and lower your testosterone levels. It also lowers other hormones such as Thyroid. During dieting, people generally aren’t as healthy or energetic.
– Don’t over train. Excessive weight training and other exercise like cardio, eventually leads to a gradual build up cortisol and lowering of testosterone.
– Prescription / Over the counter drugs.
Find out if a prescription drug or over the counter drug interferes with testosterone or DHT. Some drugs for hair loss (Nizoral, proscar, etc), block or interfere with the conversion of testosterone to DHT and may cause side effects, since DHT is more responsible for masculinizing sex effects than testosterone in males.
A few years ago, Zinc was shown to boost testosterone levels in football athletes, when taken together with Vitamin B6. This led to the ZMA craze among bodybuilders, which was a proprietary blend of Zinc and vitamin B6. Zinc prevents the conversion of testosterone to dht, helping to maintain healthy testosterone levels. It is also good for the prostate and if taken before bed, very helpful for getting a good deep sleep. Most people are deficient to some degree in zinc. You can supplement with extra zinc even beyond your multi-vitamin. Taking ZMA specifically is not necessary for the benefits of Zinc, as vitamin B6 only helps aid in Zinc’s absorption.
A anti-estrogen supplement developed by the well known bodybuilding supplement chemist Patrick Arnold. Anti-estrogen supplements available on the market today help boost natural testosterone production, by lowering the estrogen in your body. They should be safe for those over 21, as long as it is for brief occasional cycles. Unlike steroids, they do not shut down testosterone production or create supraphysiological levels many times that of natural levels. Instead they increase testosterone levels to a level moderately higher than you normally would have. When you get off of anti-estrogens, your testosterone levels will decrease again as your body goes back to equilibrium.
I’ve come across studies that showed that in the cooler months, men’s testosterone levels dropped. I’m sure there is a genetic basis for this, so living in warmer weather most of the year is an advantage for maintaining testosterone levels.
– Lower bodyfat %.
The higher your bodyfat % is, most likely the lower your testosterone levels will go. Your fat cells aromatize testosterone to estrogen instead of DHT. Estrogen in the body tends to decrease natural testosterone levels.
– Exercise regularly.
Exercise helps keep your testosterone and other hormones at healthy levels, just don’t over train.
I hope you learned from this article, how to effectively increase your testosterone levels. This is the list I’ve compiled after reading research studies and bodybuilding articles for years.