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Apr 2014

9 Body Hacks to Naturally Increase Testosterone

Tonight’s post goes out to all the males in the gym (more for you tomorrow night ladies). Tonight is about something that is near and dear to all men, and that is testosterone. Testosterone, a hormone produced primarily by the testicles, is often associated with the epitome of “manhood” (although women have testosterone, too).

Indeed, it does play a large role in male sexuality and reproduction, impacting such factors as sexual and reproductive function, muscle mass, and hair growth, but also has some less “flashy,” however equally important, roles like maintaining bone density, levels of red blood cells and a sense of well-being.

Beginning around age 30, a man’s testosterone levels begin to decline, and continue to do so as he ages, leading to symptoms such as decreased sex drive, erectile dysfunction, depressed mood, and difficulties with concentration and memory. However there are some “potent” ways to decrease the aging process and boost your Testosterone. Here are 9 right here, and none of them require you to take a pill.

…you might even notice that you are doing most of them already.

Lose Weight

If you’re overweight, shedding the excess pounds may increase your testosterone levels, according to research presented at the Endocrine Society’s 2012 meeting. Overweight men are more likely to have low testosterone levels to begin with, so this is an important trick to increase your body’s testosterone production when you need it most.

High-Intensity Exercise

Short intense exercise has a proven positive effect on increasing testosterone levels and preventing its decline. That’s unlike aerobics or prolonged moderate exercise, which have shown to have negative or no effect on testosterone levels. Intermittent fasting boosts testosterone by increasing the expression of satiety hormones including insulin, leptin, adiponectin, and more.

Consume Plenty of Zinc

The mineral zinc is important for testosterone production, and supplementing your diet for as little as six weeks has been shown to cause a marked improvement in testosterone among men with low levels. Likewise, research has shown that restricting dietary sources of zinc leads to a significant decrease in testosterone, while zinc supplementation increases it — and even protects men from exercised-induced reductions in testosterone levels. A simple and natural way to do this would be to start using natural salts in your food. Sea Salt and Rock Salts are high in zinc and other alkaline minerals like magnesium.

Strength Training

Strength training is also known to boost testosterone levels, provided you are doing so intensely enough. …like CrossFitting for example 😉

Optimize Your Vitamin D Levels

Vitamin D, a steroid hormone, is essential for the healthy development of the nucleus of the sperm cell, and helps maintain semen quality and sperm count. Vitamin D also increases levels of testosterone, which may boost libido. Not to mention Vitamin D is a essential hormone for both men and women in a number of different biological functions.

Reduce Stress

When you’re under a lot of stress, your body releases high levels of the stress hormone cortisol. This hormone actually blocks the effects of testosterone, presumably because, from a biological standpoint, testosterone-associated behaviors (mating, competing, aggression) may have lowered your chances of survival in an emergency (hence, the “fight or flight” response is dominant, courtesy of cortisol).

Limit or Eliminate Sugar from Your Diet

Testosterone levels decrease after you eat sugar, which is likely because the sugar leads to a high insulin level, another factor leading to low testosterone. Based on USDA estimates, the average American consumes 12 teaspoons of sugar a day, which equates to about TWO TONS of sugar during a lifetime. That is an issue and our hormones don’t like that too much

Eat Healthy Fats

By healthy, this means not only mono- and polyunsaturated fats, like that found in avocadoes and nuts, but also saturated, as these are essential for building testosterone. Research shows that a diet low in energy as fat (and that mainly from animal sources, i.e. saturated) lead to a decrease in testosterone levels. Good Choices- Grass Fed Butter, Ghee, and Coconut Oil

Boost Your Intake of Branch Chain Amino Acids (BCAA) from Foods Like Whey Protein

Research suggests that BCAAs result in higher testosterone levels, particularly when taken in conjunction with resistance training. While BCAAs are available in supplement form, you’ll find the highest concentrations of BCAAs like leucine in dairy products — especially quality cheeses and whey protein. ( I know that is not “paleo” but science doesn’t lie) …if you follow a Paleo paradigm, then Ghee or Grass Fed Beef are also great sources of BCAA. If you follow a Vegan or Vegetarian model, than Spirulina is an excellent choice.

SOME MORE MANLY TIPS…

Tip 1: Grow a beard and take a picture with a hammer

Tip 2: Dress More Like Oliver Twist

Tip 3: Take Up A Hobby

Tip 4: Exercise, oh wait you already do that…