Testosterone is a hormone that all bodybuilders strive to elevate, and keep elevated.\u00a0 Testosterone is 100% necessary to build and maintain muscle mass, whereas it’s counterpart Estrogen can, and will, prevent the development of muscle mass.\u00a0 In the broadest terms possible, hormonally, men are dominated by Testosterone, and women are dominated by Estrogen.\u00a0 There are plenty of other hormones, and there are actually two different measures of testosterone levels, but for the sake of this article, we’re only going to talk about them in broad terms.\u00a0 So, we want to build muscle;\u00a0 This means that we need to get our Testosterone levels higher. . .\u00a0 But how do you do this naturally?\u00a0 Well, here are 9 of the most effective (and 1 that’s fun but not very effective) natural methods for boosting testosterone levels:<\/p>\n
1)\u00a0 Do compound lifts.<\/strong>\u00a0 In my current workout plan, I don’t have a “leg day,” because I start every workout with either Deadlifts, Squats, or a variant.\u00a0 Studies have shown that compound movements, such as Deads, Squats, Bench Press, Military Press, Pull Ups, and others, dramatically increase testosterone levels when done with a weight that keeps you in the 5 rep area.\u00a0 This is why Deadlifts are regularly done in a 1X5 fashion, and Squats in the 3X5 or 5X5.<\/p>\n 2)\u00a0 Supplement with Zinc.<\/strong>\u00a0 A Zinc deficiency can hinder Testosterone Production, and Zinc is also capable of converting Estrogen into Testosterone.\u00a0 The best way to ensure healthy Zinc levels is through diet and supplementation of Zinc, specifically ZMA.\u00a0 ZMA is a fantastic Zinc supplement that is also chock full of Magnesium and B6, and I take it nightly. \u00a0(It’s worth noting that ZMA is claimed to be a sleep aid, as well.\u00a0 See #5)\u00a0 Great places to get it from food:\u00a0 Shellfish, poultry, and most nuts and seeds.<\/p>\n 3)\u00a0 Get your Vitamin D.<\/strong>\u00a0 Whether through fun in the sun or supplements, make sure you get plenty of Vitamin D.\u00a0 Again, RDI is 400 – 800 IU, but levels necessary to dramatically increase testosterone levels are closer to 3,000 IU.\u00a0 In addition to helping regulate testosterone levels, Vitamin D can also reduce the concentration of the “Aromatase” enzyme.<\/p>\n 4)\u00a0 Limit (or eliminate) alcohol consumption.<\/strong>\u00a0 We’ve mentioned what happens internally when you drink alcohol, but alcohol consumption directly affects testosterone levels by halting testosterone production, depleting Zinc levels, and making it difficult for your body to breakdown estrogen in the liver.<\/p>\n 5)\u00a0 Lose body fat.<\/strong>\u00a0 Body fat contains an enzyme called “Aromatase” that is known to convert testosterone into estrogen.\u00a0 The higher your body fat percentage, the higher concentration of this enzyme, thus, a higher estrogen level.<\/p>\n 6)\u00a0 Rest harder than you train on a daily basis.<\/strong>\u00a0 A study by the University of Chicago showed that men who got little sleep had significantly lower testosterone levels than those who got 6 – 8 hours;\u00a0 A separate study showed that testosterone levels could drop as much as 40% with lack of sleep.\u00a0\u00a0 Your body produced most of your daily testosterone while you sleep, which is why it’s imperative you get adequate rest–\u00a0 Couple that with the fact that sleep time is when your muscles rebuild and grow shows just how important daily rest is.<\/p>\n 7)\u00a0 Stop stressing out!\u00a0<\/strong> Stress releases the “stress hormone” cortisol, which can shut down testosterone production, and is proven to store fat.\u00a0 This can lead to a vicious cycle since (As we saw in #4) body fat can lead to lower testosterone levels and higher estrogen levels.\u00a0 So try and relax more often, or consider a cortisol blocker, such as. . .<\/p>\n 8)\u00a0 Supplement with Vitamin C.<\/strong>\u00a0 Our Recommended Daily Intake (RDI) of Vitamin C is only 75 mg, which is enough to function, but Vitamin C in high doses can help you in many ways:\u00a0 Vitamin C in the 1,000 to 2,000 mg range can be an effective cortisol blocker;\u00a0 and Vitamin C in the 1,000 to 2,000 range can also reduce the concentration of the enzyme, “Aromatase.”<\/p>\n 9)\u00a0 Talk to women.<\/strong>\u00a0 Studies have shown that a five minute conversation with an “attractive female” can affect testosterone levels–\u00a0 Not as much as anything else on this list, but it’s still worth mentioning!<\/p>\n 10)\u00a0 Become aroused as often as possible.<\/strong>\u00a0 Yes, it may seem strange, but sexual arousal heightens testosterone levels immensely.\u00a0 One study even found that watching just four minutes of erotica enhances performance on a 3 rep squat.\u00a0 (Powerlifting, basically.)\u00a0 Even better, it was previously believed that achieving sexual climax would adversely affect testosterone levels, however, emerging studies are showing this may not be the case\u00a0 (Or if it is, it’s a negligible amount).\u00a0 Have an issue with this?\u00a0 Increasing testosterone levels naturally (Through the steps on this page) will lead to an increase in libido which will increase chances of arousal, thus, boosting testosterone!<\/p>\n We hope these all help you!\u00a0 Think of it like this:\u00a0 There’s a faucet that’s always running–\u00a0 One knob controls testosterone, and the other estrogen–\u00a0 Only one side can be opened at once. . .\u00a0 Which do you want flowing?<\/p>\n","protected":false},"excerpt":{"rendered":" Testosterone is a hormone that all bodybuilders strive to elevate, and keep elevated.\u00a0 Testosterone is 100% necessary to build and maintain muscle mass, whereas it’s counterpart Estrogen can, and will, prevent the development of muscle mass.\u00a0 In the broadest terms possible, hormonally, men are dominated by Testosterone, and women are dominated by Estrogen.\u00a0 There are 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