Note: This is NOT a debate about drug use for bodybuilders - it is an educational article on the facts about testosterone and how to boost it naturally for better results.
Testosterone is considered the "male" hormone, because it's responsible for influencing muscle mass and sexual characteristics. Females do produce testosterone and it is still important, however it's produced at much lower levels - males can have up to 60 times more.
Testosterone has some really powerful effects on both males and females, and this is one of the reasons it is now used so much as a drug.
I want to share with you ways to naturally enhance your testosterone levels - doing this needs to be the #1 goal if you want to burn fat, increase muscle or just want to look better.
As a general guide, total testosterone levels in males should be should be 270-1,100 nanograms/deciliter. (If you're unsure - book a test TODAY with your GP)
The problem is that males worldwide are recording lower testosterone scores than ever before... Between 1971-1991, average levels have decreased by 31%. So far nobody really knows why, but it is most likely due to poor food, radiation, depression, being overweight, or a zinc deficiency.
The Facts
Your testosterone will peak in your 20's and then decline roughly 1% per year in your 40's. When females go through menopause, males will go through adropause - or "manopause" - and this is when the decline starts to accelerate. But even males and females are reporting horribly low testosterone readings.
Here are some common symptoms of low testosterone...
• Fatigue
• Reduced sex drive
• Increase depression
• Reduced muscle mass, strength and endurance
• Lack of focus and concentration
• Decrease bone density
• Decrease energy
• Lack of strength gains
• Erectile dysfunction in males
• Imbalances with other hormones, causing a range of problems
So how can you increase it? Let's take a look at my top 5 ways to boost it naturally...
1. Up your zinc
What is zinc? Zinc is vital - it is found in every tissue in the human body and literally has hundreds of functions.
One of the major roles of zinc is that it is directly involved in proper functioning of the endocrine system and keeps hormone levels in balance. It effects protein synthesis and is required for proper function of red and white blood cells.
Research shows having ample zinc available in the body allows for a more robust release of the three most important anabolic hormones - testosterone, growth hormone and insulin-like growth factor-1 (IGF-1). Without these, you'll miss out on muscle and strength development from your hard work in the gym.
It's vital you increase your zinc intake to boost your testosterone. Here are my favorite zinc-rich foods...
• Beef
• Oysters
• Chicken
• Cashews
• Pork chops
• Plain yogurt (natural)
• Baked beans
• Seeds
Note that women who take control pills or are on hormone replacement therapy are at greater risk of low zinc levels - so take note if you fit this category.
How do you know if your zinc levels are right?
Before you begin overloading on zinc capsules, understand that there is an upper limit to zinc intake. You don't want your zinc levels to be too low obviously, but you also don't want them to be extremely high. Here's a simple zinc test you can do at home...
What we know is that taste and smell are both dependent on there being adequate zinc levels. Firstly get zinc sulfate and put about 1-2 teaspoons in a cup and sip it, holding it in the mouth. How it tastes determines your zinc levels.
• Taste like water? You are very zinc deficient.
• Tastes slightly metallic? You are moderately zinc deficient.
• Tastes disgusting, very metallic and very unpleasant? Your levels are probably adequate.
(This test it is not 100 percent valid, but it is a good place to start. There is always some difference in each individuals taste.)
2. Increase your fats
Let's take a look to the 1960's - this is when it was discovered that people living in the Mediterranean had a longer life expectancy, fewer incidences of many cancers, had less heart disease and fewer cases of cardio vascular disease.
Most of the fat from the Mediterranean style diet comes from olive oil, meaning it is unsaturated. There are mixed reports on fat levels and how they influence testosterone levels, however I reviewed a lot of them. The verdict is that an increase in fat will increase testosterone levels in males who are already weight training.My advice? Increase your good fats, especiallyolive oil, and look to have raw organic nuts with breakfast every day.
3. Say Bye To Beer
Alcohol is a testosterone killer, period.
This is why so many alcoholics suffer from erectile dysfunction. Not only that, but alcohol will encourage your body store fat, will lower your control with your diet, and increase cortisol.
You will never reach your goal of becoming an Adonis if you're drinking alcohol. If you must, have 1-2 glasses of red wine or ideally 1-2 Vodka soda's per week.
4. Early to bed
Sleep is essential for hormone production.
It is the QUALITY of your sleep and not the quantity that matters. If you're working your tail off, partying like a rock star and getting a poor nights sleep, don't be surprised if this is limiting your results in the gym.
To improve the quality of your sleep, try these simple tips...
No caffeine after 3pm. Caffeine has a half life of roughly 6 hours, meaning if have 1,000 mg at 3pm, there is still 500 mg in your system by 9pm. Switch to herbal teas after 3pmLights off. The darker the room, the better. This includes any light from electrical devices such as mobile phones and alarm clocks. Make your room as dark as possible.
Find a routine. Let's face it - we are all in a fast paced life and it can sometimes be hard to wind down. Try this routine: 30 mins before bed, have a warm shower. Turn the TV and music off. Make a herbal tea (caffeine free) and go through a 10 minute stretch routine. You could also try a meditation track you can play on your phone, which you can find on iTunes to help you wind down.
Always try to go to bed and get up at a similar time, even on weekends.
5. Try these supplements
Remember that supplements do exactly that - they SUPPLEMENT an already adequate meal plan. So get that right first, and then:
Make certain that your levels of zinc, magnesium, B6, B9 & B12 are adequate before adding any supplements.No alcohol is permitted, but one to two glasses of red wine is allowable per week. For best results, go without.
Licorice Supreme has been shown to raise morning cortisol, and decrease evening cortisol. This may help to lower your stress and help you sleep better. This effect will also allow your other hormones to come into balance. (Note: Licorice Supreme should be avoided if you suffer from high blood pressure.)
Tribulus Supreme has been shown by various studies to boost testosterone and GH. This will affect recovery, sleep, libido, and energy levels within days.
In short - The higher your testosterone, the healthier you are. Add in these 6 tips and keep me posted with your progress!
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