Testosterone is a hormone that all bodybuilders strive to elevate, and keep elevated. Testosterone is 100% necessary to build and maintain muscle mass, whereas it’s counterpart Estrogen can, and will, prevent the development of muscle mass. In the broadest terms possible, hormonally, men are dominated by Testosterone, and women are dominated by Estrogen. 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. So, we want to build muscle; This means that we need to get our Testosterone levels higher. . . But how do you do this naturally? Well, here are 9 of the most effective (and 1 that’s fun but not very effective) natural methods for boosting testosterone levels:
1) Do compound lifts. In my current workout plan, I don’t have a “leg day,” because I start every workout with either Deadlifts, Squats, or a variant. 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. This is why Deadlifts are regularly done in a 1X5 fashion, and Squats in the 3X5 or 5X5.
2) Supplement with Zinc. A Zinc deficiency can hinder Testosterone Production, and Zinc is also capable of converting Estrogen into Testosterone. The best way to ensure healthy Zinc levels is through diet and supplementation of Zinc, specifically ZMA. ZMA is a fantastic Zinc supplement that is also chock full of Magnesium and B6, and I take it nightly. (It’s worth noting that ZMA is claimed to be a sleep aid, as well. See #5) Great places to get it from food: Shellfish, poultry, and most nuts and seeds.
3) Get your Vitamin D. Whether through fun in the sun or supplements, make sure you get plenty of Vitamin D. Again, RDI is 400 – 800 IU, but levels necessary to dramatically increase testosterone levels are closer to 3,000 IU. In addition to helping regulate testosterone levels, Vitamin D can also reduce the concentration of the “Aromatase” enzyme.
4) Limit (or eliminate) alcohol consumption. 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.
5) Lose body fat. Body fat contains an enzyme called “Aromatase” that is known to convert testosterone into estrogen. The higher your body fat percentage, the higher concentration of this enzyme, thus, a higher estrogen level.
6) Rest harder than you train on a daily basis. 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; A separate study showed that testosterone levels could drop as much as 40% with lack of sleep. Your body produced most of your daily testosterone while you sleep, which is why it’s imperative you get adequate rest– Couple that with the fact that sleep time is when your muscles rebuild and grow shows just how important daily rest is.
7) Stop stressing out! Stress releases the “stress hormone” cortisol, which can shut down testosterone production, and is proven to store fat. 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. So try and relax more often, or consider a cortisol blocker, such as. . .
8) Supplement with Vitamin C. 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: Vitamin C in the 1,000 to 2,000 mg range can be an effective cortisol blocker; and Vitamin C in the 1,000 to 2,000 range can also reduce the concentration of the enzyme, “Aromatase.”
9) Talk to women. Studies have shown that a five minute conversation with an “attractive female” can affect testosterone levels– Not as much as anything else on this list, but it’s still worth mentioning!
10) Become aroused as often as possible. Yes, it may seem strange, but sexual arousal heightens testosterone levels immensely. One study even found that watching just four minutes of erotica enhances performance on a 3 rep squat. (Powerlifting, basically.) 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 (Or if it is, it’s a negligible amount). Have an issue with this? 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!
We hope these all help you! Think of it like this: There’s a faucet that’s always running– One knob controls testosterone, and the other estrogen– Only one side can be opened at once. . . Which do you want flowing?