Testosterone is the master of all male hormones. It directly affects how you look as well as how you feel both mentally and physically. We are going to discuss various things you can do in your everyday life to help raise testosterone levels. I’ll also touch on supplementation protocols that can help ensure optimum hormone production.
What is testosterone and why is it important?
Testosterone is the primary sex hormone in men and is also an anabolic steroid. It plays a huge roll in the development of muscle and bone mass, as well as the development of body hair. This hormone also helps to lower body fat and improve a mans sense of well being and confidence. Testosterone levels decline as men age which can lead to serious issues like bone/muscle loss, depression and a lack of sex drive.
It’s been shown in numerous studies that the testosterone levels of our ancestors were much higher than ours. There is no doubt that our modern diets and all of the food additives have played a huge role.
There are many things in our everyday environment which disrupt our hormone production called xenoestrogens. These xenoestrogens are present in air fresheners, insecticides, and even get in to our food from the BPA in plastics. This causes an increase in estrogen levels and lowers testosterone.
Hormone replacement therapy is becoming more common as a result of the large number of men who have low testosterone and elevated estrogen. There are many people that theorize that most men will eventually be put on hormone replacement therapy in the near future.
Things you can do to help raise testosterone levels
A study from the University of California proved that cold showers increased protein syntheses in the testicles. Likewise, a study at USCF showed that sperm counts went up by 491% when men switched from taking hot baths to taking cold showers. So, keep in mind that mans reproductive organs hang in a sack outside of out body to remain cooler for a reason.
Large compound movements like deadlifts, squats, and bench press have been shown to higher levels of anabolic hormones such as testosterone.
Do not avoid cholesterol
In the 1990s we were told not to eat fat because cholesterol will kill you. The actual truth is that the body uses Vitamin D and cholesterol in order to make testosterone. Healthy males should be eating plenty of protein and animal fats as well as fewer carbohydrates for optimal hormone production.
Get enough sleep
Research has shown that a lack of sleep can have a very damaging affect on morning test levels. A study done at the University of Chicago actually showed that subjects test levels increased the longer they slept. Seven to Nine hours of sleep is recommended for optimum testosterone production.
lower your estrogen levels
Estrogen is testosterone’s enemy and the more you can decrease estrogen, the better your testosterone levels will be. HERE is an in-depth article on how to lower your estrogen levels.
Loose the spare tire
It has been proven that testosterone helps to lower body fat. High estrogen leads to excess fat storage in the chest and waist. Simply put, the more fat you are, the more prone to having higher levels of estrogen you will be.
Limit your alcohol consumption
Excessive alcohol consumption has been shown to significantly decrease testosterone and raise estrogen. Our livers see alcohol as a toxin which it must quickly process to eliminate from our body. This makes it incredibly difficult to properly process and regulate our hormone production levels. Alcohol is notorious for boosting the activity of an enzyme which converts testosterone into estrogen. And even though it is viewed as a manly beverage, beer is also extremely estrogenic.
Cruciferous vegetables such as broccoli, cabbage, kale, and cauliflower can help lower estrogen levels. They are rich in zinc and Indole-3-Carbinol which helps regulate estrogen in your body. Zinc boost testosterone and stops the body from converting testosterone to estrogen.
Stay away from SOY and processed foods
Another testosterone killer is all of the soy that has been put into our food. Food manufacturers have been pumping this cheap filler into our food for years. Studies show that a high consumption of soy products leads to increased estrogen levels and cause increased feminizing effects. Organic meats are great for your testosterone. However, processed meats are filled with synthetic hormones and trace antibiotics that crush your endocrine system. A common practice in factory farming is to inject synthetic estrogen and growth hormone into livestock to cause rapid weight gain. All of the trace hormones and antibiotics are still present the food that ends up in your body. Most of the food in grocery stores are made of cheap carbohydrates that have longer shelf life. This helps minimize store’s product loss and keep manufacturers cost’ as low as possible.
Supplements that actually work
Ashwagandha is not yet the most popular testosterone booster the market. However, it definitely has the most clinical research to prove it’s effectivness. Studies have shown it to raise testosterone levels up to 15%. Ashwagandha is a herb thats been used in India for centuries with many well studied health benefits. Studies have shown that Ashwagandha can boost endurance during physical activity by sharpening brain function. 300mg’s of KSM-66 Ashwagandha given to human subjects for 60 days. The herb was able to slash cortisol levels by 27% and reduce inflammation. 57 young and healthy men participated in a study of this herb. It showed a testosterone increase of 40% on infertile subjects and a 15% increase in healthy subjects. Also noted was a significantly improved sperm quality. Another study done with infertile men showed a 36% increase in luteinizing hormone. This suggest that Ashwagandha is able to raise testosterone production at brain level. CLICK HERE to see more about Ashwagandha.
This is a plant nutrient found in cruciferous vegetables including broccoli, cabbage, Brussels Sprouts and Cauliflower. Both have unique hormonal benefits that improve estrogen metabolism in both genders and Indole-3-Carbinol increases the level of “good” estrogen while reducing the level of “bad” estrogen. CLICK HERE to see more about this compound.
Arimistane is a potent armoistase inhibitor that destroys circulating levels of estrogen in the body. But it also reduces water retention, raises test levels, and restricts cortisol (stress hormone). Arimistane also reduces the development of male breast tissue and increases sex drive. Many fitness enthusiast use this during post cycle to bring hormone functions back to normal. This is one of joy favorite supplements and I would honestly compare it to the prescription drug called Aromisin. Here is the exact brand that I use.
ALL IN ONE PCT PRODUCTS
Another good option is to buy an all in one product that has several different ingredients that work together. A great choice would be a PCT, or post cycle therapy product. PCT is what bodybuilders take after a steroid cycle in order to reduce elevated estrogen levels and restore optimum testosterone production. However, many people take PCT products as a way of getting a better bang for your buck when ensuring optimum hormone levels. To see legal, all in one pct products CLICK HERE.