Testosterone is a 19-carbon steroid hormone produced primarily by the Leydig cells of the testes (in men) and the ovaries (in women). Smaller amounts are produced in the adrenal glands of both sexes. As a “steroid”, testosterone belongs to the androgen class of hormones that also includes dihydrotestosterone (DHT), dehydroepiandrosterone (DHEA), androstenedione, and androstenediol. Six other classes of steroid hormones exist, including estrogens (the bane of male bodybuilders), progestins (some female contraceptives are made of these), mineralocorticoids (which help control water balance), glucocorticoids (mainly anti-inflammatory compounds), vitamin D, and bile acids.
The last thing a guy wants is to learn is that he has low testosterone. Not only does it make getting desired results in the gym more difficult it can cause loss of bone density, increased risk of prostate cancer, heart disease, and even death. Here is a list of proven ways to keep that Beast juice flowing.
1. Weight Lifting and Regular Excercise.
One of the best and most effective ways to boost your testosterone is to LIFT HEAVY THINGS! How bout that? Something your probably already doing! So good news you’re off to a good start.
A large study revealed that people who exercised and lifted weights regularly had HIGHER testosterone levels. Any kind of physical exercise can boost testosterone but weight lifting seems to be the best type to boost your levels in the short and long term.
Taking caffeine and creatine monohydrate as supplements can also boost your levels when combined with a training program.
2. Eat Protein, Fat, Carbs
What you put into your body definitely has an effect on your testosterone levels. It’s a good idea to be aware and think about your daily calorie intake and diet. Constant dieting or overeating can totally disrupt your testosterone.
Protein can help keep your levels up as well as help with fat loss which also attributes to higher levels.
Carb intake also plays a significant roll. They can help optimize testosterone levels during intense training.
There are actually healthy fats such as those from fish and avocados that too increase testosterone and improve overall health.
Irregular elevations in cortisol can actually reduce testosterone and work against you. Stress and high cortisol also increases food intake weight gain, and gain storage of body fat around your organs.
Try to keep stress to a minimum, do some meditating or Yoga to keep your mind clear and the testosterone flowing!
4. Vitamin D or Good Old Fashion Mr. Sun.
Vitamin D is rapidly becoming a very popular vitamin. Research has shown that is has many health benefits and may also work as a natural testosterone booster.
Nearly half of the US population is deficient in vitamin D. Around 3000 IU for vitamin D3 daily supplement should do the trick.
5. Get Plenty Of Rest and Great Sleep
Sleep is HUGE in keep the test levels up. One study found that sleeping only 5 hours per night was linked to a 15% reduction in testosterone levels.
Other long-term studies supported that claim. Another study calculated that for every additional hour of sleep you get testosterone levels RISE 15%. Although some people do fine on less sleep, if you want to see gains you need 7-10 hours of sleep PER night.
6. Natural Testosterone Booster
There are only a few supplements that are supported by scientific studies and the affect on testosterone. The herb with the most research is known as Ashwagandha.
A study of infertile men found that 17% increase in levels and a 167% increase in sperm count.
Other notable herbs: Ginger, Horny Goat Weed, Mucuna Pruriens, Shilajit, and and tongkat ali.
Why Do Your Testosterone Levels Matter?
Around the age of 25-30 your levels naturally start to decrease.
Low testosterone can also lead to obesity and unhealthy weight gain. Healthy levels are also important in women as well along with other key hormones like estrogen and progesterone.
Everyone could benefit from keeping testosterone levels higher and healthy.