Testosterone is a complicated thing. We know that it is a major factor in male sexuality, and that it is hugely important in terms of muscle building. However, it has also been receiving a lot of negative press lately. This is true not in the least because two separate studies have shown that testosterone medication can increase the chances of heart attacks and strokes. These studies were done so well that the FDA has issued an official alert and is currently reviewing the medication.
However, this doesn’t take away from the fact that men and women alike are still interested in boosting their levels of testosterone, particularly if they want to build muscle mass. As a result of the negative press, people are now interested in raising the levels in a natural way. This, in a way, can only be positive. But how do you boost these levels naturally?
Work Your Muscles and Do So Intensively
When you work out, you will immediately start to release testosterone. However, not any kind of exercise will do. Testosterone is about strength, and not about endurance. As such, to boost your levels, you need to work out your bigger muscle groups and do so as intensively as possible.
“The body’s largest muscles are in the legs (quadriceps, hamstrings), butt (they don’t call it the gluteus maximus for nuthin’), and back (the complex of trapezius, latissimus dorsi, and rhomboids). Your best bet is to work as many of these muscles in a single exercise as possible.”
Cut the Stress and Get Some Sleep
A hormone is released when we are stressed and when we don’t get sufficient sleep. This hormone is cortisol. Unfortunately, cortisol is also the antidote to testosterone. This means that if you don’t get enough sleep, and if you are under too much pressure, your levels of testosterone will drop. Did you know, for instance, that those who get less than five hours sleep each night have a 15% lower level of testosterone? And that is if they aren’t stressed on top of it as well. You must work on making sure you get sufficient sleep (7-8 hours a night if possible, but at least 6), which will also start to alleviate your levels of stress.
There are a number of natural supplements that you can take to boost your levels of testosterone. One very good one is vitamin D3, which is actually a hormone itself. We should get enough of this vitamin if we spend a lot of time outdoors.However, the reality is that most of us have a D3 deficiency because we are almost always indoors, and because we use sun screen whenever we do go out.
Aside from Vitamin D3, you should also consider taking zinc. Research has shown that taking 50 mg of zinc daily has a positive effect on testosterone. An even more interesting option, however, is Maca.
“Grown in Peru, this plant contains compounds called sterols that may block the body’s production of estrogen while boosting testosterone levels. Try mixing three to six tablespoons of whole maca root powder into a drink daily (extracts and capsules are not as effective). Stick with it for at least four weeks – some guys report that it makes them hornier as well as stronger.”
Last but not least, if you want to boost your levels of T, you must lose weight. People who are even slightly overweight find that their T levels drop noticeably. Since you should already be in the gym anyway to do your intensive exercises, make sure you also factor in some cardio to really get those calories burning. Watch what you eat as well, of course, as you should consume healthy fats and stay away from processed foods. It cannot be stressed enough how important it is for you to lose weight if you want to have more testosterone.
“The more overweight you are or the higher your body fat percentage is = The higher your estrogen levels will be because body fat contains an enzyme called aromatase that converts your ‘manly’ testosterone into ‘womanly’ estrogen making your testosterone levels drop.”
There really is no need to take testosterone medication. The FDA themselves say it is only prescribed to those who have underlying medical conditions as well. There are many natural things that you can do that will not cause any potential health risks. Instead, these methods will actually make you feel and look better overall. Additionally, you will be much healthier.