Naturally Increase Testosterone Levels

As I enter into my mid-30’s one area that males my age to begin becoming more concerned with is the decreasing levels of testosterone in our bodies.  There are no shortage of dietary and sports supplements on the market these days that promote large claims promising to increase testosterone levels and therefore reverse the effects of aging in us guys.  They claim to promote lean muscle building, fat loss, increased sexual performance and more energy.  As with most sports supplements out there, I am weary of not only the claims, but as to whether these chemically produced products are even remotely safe to consume.  Most supplements end up being flushed out of the body relatively quickly and you typically only end up with some pretty expensive urine, not bulging muscles and six-pack abs.

So I decided to look into some ways to naturally increase testosterone production, both through types of workouts and from a nutritional standpoint.  So let’s start with the type of training that males should be doing in order to produce higher levels of testosterone.  A 1998 research study published in the “Journal of Strength and Conditioning Research” found that performing heavy resistance training increases testosterone levels in males for up to 2 hours after a workout.  Exercises that target large muscle groups such as bench presses, squats, dead-lifts, power cleans, military presses and leg presses are all highly effective movements you should work into your training plans.  In terms of repetitions, I shoot for 4-10 reps per exercise for 3-4 sets, while increasing the weight for each subsequent set.  The final set should be taken close to failure with the 4^th repetition.  You should include one to two compound exercises (like those listed above) into each workout and then add another 2-3 more isolating type exercises into the mix, totally 4-5 total movements per body part.  Isolating exercises are those movements that target a specific muscle or group such as leg extensions (quadriceps) or bicep curls (biceps).  One thing to keep in mind in terms of training is to make certain that you get an adequate amount of rest in between workouts.  Shoot for 8 hours of sleep per night (if you have a life like mine that can be a real challenge) and I suggest only lifting weights 4 times per week, meaning you will have 3 full days each week to recover from heavy lifting.  Overtraining can cause the body to produce and release an excess of Cortisol, which lowers testosterone.  Napping has also been shown to increase the release of growth hormone, which also helps build lean muscle mass, decrease fat, etc.

In addition to training, certain types of foods and nutrients have been linked to increased testosterone levels in males.  Zinc is important in the natural production of testosterone because of its ability to prevent it from being converted into estrogen.  In fact, one article I read reports that zinc can convert estrogen into testosterone.  Both seafood and nuts are high in zinc content.  Research has also found that eating healthy fats increases the natural production of testosterone.  A study conducted by Harbor University in 2005 found that a test group of males that ate a high-fat, low-fiber diet had a higher testosterone level after 8 weeks than those in another group that ate a low-fat, high-fiber diet.  This might be worth considering during the off season when you are more willing to add a bit of weight, both muscle and fat.  In terms of eating fats, try to consume healthy fats such as Omega-3 and monounsaturated fats.  Good sources include fatty fish (salmon and tuna), nuts, seeds, avocados, peanut butter and non-hydrogenated oils (my favorites are coconut and olive oils).

Vitamin-C can help lower Cortisol levels and helps reduce the enzyme that converts testosterone into estrogen.  It is recommended that you get around 1000 mg of Vitamin-C per day.  Vitamins A, B, and E are all also necessary in the production of testosterone.  I personally think that it is worth investing in a quality multi-vitamin to take daily just to ensure you are getting an adequate amount of vitamins and minerals. 

Alcohol consumption has been linked to lower levels of testosterone, even as low as 24 ounces per week.  Alcohol decreases the amount of zinc in the body as well as making it more difficult for the liver to breakdown estrogen.  Many of the pesticides used on fruits and vegetables will actually cause the body to increase production of estrogen.  Make certain to wash all fruits and vegetables well before consumptions and if you will be eating the skin of a fruit of vegetable (such as apples and grapes) consider purchasing the organic variety.

Working to lower your experiencing of stress can also assist in maintaining higher levels of testosterone, as stress triggers the release of Cortisol, which again reduces your ability to produce testosterone.  Working out is a proven means of lowering stress, so just another reason to be working out and engaging in physical activities more often.  I am a big advocate of a daily yoga practice, even if only 10-15 minutes per day, as a means of stress reduction.  Check out my yoga postures throughout the blog page for examples of poses that are simple and effective at lowering stress, while increasing strength and flexibility.

So here are just a few ways to go about creating an environment within our bodies to increase the natural production of testosterone.  Give them a shot and again I seriously hope you reconsider spending money on chemical supplements making exaggerated claims to raise testosterone levels.  Instead use that money to hire a well educated trainer that can help you design an effective workout and nutrition plan that will assist you in gaining muscle, losing fat and increasing energy levels.  Hope this helps and thanks for reading!!!!!