How the body produces testosterone
- The brain releases LH (luteinizing hormone), which "tells" the body to start producing testosterone.
- The adrenal glands release DHEA into the bloodstream.
- LH and DHEA travel together to the testes where testosterone production begins.
- Testosterone can now be released into the bloodstream.
So, without further ado, here are some basic methods you can implement in order to naturally raise your body's natural levels of testosterone and take advantage of all of its amazing benefits. I've broken this up into 3 separate categories: training, diet and lifestyle.
Always train with full effort and intensity. Whether you're performing compound movement or an isolation movement, you must always push your-self hard in the gym by performing to complete muscular failure.
Lower your levels of stress
Stress contributes to the release of a catabolic (muscle breakdown) hormone called cortisol which has a highly negative effect on testosterone levels.Close Window
Increase your sexual activity
Sexual stimulation causes the body to increase the production of oxytocin which increases endorphin production (The "feel-good" chemical), and this also raises testosterone.Close Window
Get adequate sleep every night
Failing to provide your body with proper sleep each night will raise cortisol levels.Close Window
- Increase your consumption of Essential Fatty Acids
- Reduce your intake of soy
- Limit alcohol consumption
- Increase your consumption of cruciferous vegetables
- Eat smaller, more frequent meals throughout the day
Increase your consumption of Essential Fatty Acids
Don't be afraid of fat! You simply have to focus on consuming the right types of fat. Instead of eating foods containing bad fats found in fast foods etc, focus on increasing your intake of unsaturated fats from healthy food sources such as nuts, avocados and fish as well as nutritional oils like flax seed and olive oil.Close Window
Reduce your intake of soy
Soy protein raises your body's levels of estrogen (the main female hormone). When the body's production of estrogen increases, testosterone levels plummet. Avoid products containing soy as much as possible in order to keep your estrogen levels low and testosterone levels high.Close Window
Limit alcohol consumption
Alcohol has been shown to have quite a dramatic effect on testosterone levels, so try limit your "binge drinking" nights and keep your alcohol consumption in moderation.Close Window
Increase your consumption of cruciferous vegetables
These vegetables have been shown to dramatically reduce estrogen levels, thereby raising testosterone. Some good choices are broccoli, cauliflower, radishes, turnips, cabbage and brussel sprouts.Close Window
Eat smaller, more frequent meals throughout the day
Rather than eating the traditional "3 square meals a day", try consuming 5-6 smaller meals spaced every 2-3 hours. This will keep your body in an anabolic state at all times and will keep testosterone levels peaked.Close Window
So there you have it, a few basic, easy-to-follow guidelines for increasing your testosterone levels naturally.
Start implementing some of these techniques on a consistent basis and you should experience a noticeable improvement in your muscle and strength gains.