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"13 Ways to Naturally Boost Your Testosterone Levels"
#1
http://timinvermont.com/fitness/boosttes.htm
The normal level of testosterone in your bloodstream is between 350 and 1,000 nanograms per deciliter (ng/dl). Like combable hair, those quantities silently start to wane around age 40. You lose about 1 percent a year -- a harmless decline in the short term, but a cause of obesity, brittle bones, muscle loss and impotence by the time you reach your 60s -- if you live that long. Testosterone levels in the low range (a blood serum score below 350 ng/dl) may increase your chances of dying of a heart attack.

It's not just an old man's problem, either. Men in their 30s and 40s also fall prey to low testosterone counts. It's a disorder called hypogonadism, and it can be caused by an undescended testicle, a testicular injury, a pituitary gland disorder or even prescription drugs. It usually goes undiagnosed until a man hits his doctor with a telltale complaint: "I can't get an erection."

"If you have reduced levels of sexual desire, have your testosterone level checked immediately," says Dr. Allen Seftel, a urologist at Case Western Reserve University Hospitals of Cleveland. You can replenish your testosterone stores with injections, gels, pills or patches, but these medical treatments are no panacea: Side effects include acne, high cholesterol, shrunken testicles and liver damage. Further, don't take supplements like DHEA or androstenedione to boost testosterone; they might increase your risks of prostate cancer and heart disease.

"For men with borderline testosterone scores, I advise them to try to raise their levels through exercise and weight loss before going on testosterone therapy," says Dr. Goldberg. And it might pay to start young. "Since your testosterone declines at a steady rate, it's conceivable that raising your hormone levels naturally in your 20s and 30s could help you maintain higher levels later on," he says. Either way, the reward can be a stronger physique and better bedroom sessions than you'd otherwise deserve. Below are 13 tips designed to get your juice up -- safely.

Get Rid of the Flopping Belly

Or you'll grow a pair of fetching breasts to complement it. Carrying excess body fat elevates your estrogen levels, and that may cause your testosterone levels to sink, says Joseph Zmuda, an epidemiologist at the University of Pittsburgh. Louie Anderson is proof enough of this. Two or three extra pounds won't cause this hormonal shift; it really occurs once you're 30 percent over your ideal body weight. "Unfortunately, that's pretty common now," says Dr. Dobs.

But Lose Only One Pound a Week

When you want to trim down quickly, you probably starve yourself while exercising like a madman. One of the many reasons this stops working in your 30s, when your natural testosterone levels start dropping, is pretty simple: Cutting your calorie intake by more than 15 percent makes your brain think you're starving, so it shuts down testosterone production to wait out the famine. "There's no need to reproduce if you're starving," explains Thomas Incledon of Human Performance Specialists in Plantation, Fla. Ironically, this dive in circulating testosterone stops you from burning body fat efficiently, so you're actually thwarting your hard efforts to melt that tire off your gut.

Skip the Atkins Fad

Research suggests that eating a high-protein, low-carbohydrate diet can cramp your testosterone levels. High amounts of dietary protein in your blood can eventually lower the amount of testosterone produced in your testes, says Incledon, who observed this relationship in a Penn State study of 12 healthy, athletic men.

Your protein intake should be about 16 percent of your daily calories, Incledon says. So, if you're the average 170-pound man who eats 2,900 calories a day, you should eat about 140 grams of protein daily, which is about the amount in two chicken breasts and a 6-ounce can of tuna.

Have Morning Sex

German scientists found that simply having an erection causes your circulating testosterone to rise significantly -- and having one in the morning can goose your natural post-dawn testosterone surge. It's a sure bet you'll burn a little fat, too.

Stick With Tough Exercises

To beef up your testosterone levels, the bulk of your workout should involve "compound" weight-lifting exercises that train several large muscle groups, and not just one or two smaller muscles. For example, studies have shown that doing squats, bench presses or back rows increases testosterone more than doing biceps curls or triceps pushdowns, even though the effort may seem the same. This is why doing squats could help you build bigger biceps.

Make Nuts Your Midnight Snack

Nuts are good for your nuts. Research has found that men who ate diets rich in monounsaturated fat -- the kind found in peanuts -- had the highest testosterone levels. "It's not known why this occurs, but some scientists believe that monounsaturated fats have a direct effect on the testes," says Incledon. Nuts, olive oil, canola oil and peanut butter are good sources of monounsaturated fat.

Squeeze Out Five Repetitions per Set

Throwing around 5-pound dumbbells won't help you effect a rise in testosterone. Start off by using a heavy weight that you can lift only five times. That weight is about 85 percent of your one-repetition maximum. A Finnish study found that this workload produced the greatest boosts in testosterone.

Do Three Sets of Each Weight-Lifting Movement

Researchers at Penn State determined that this fosters greater increases in testosterone than just one or two sets. Rest a full minute between sets, so you can regain enough strength to continue lifting at least 70 percent of your one-rep maximum during the second and third sets.

Rest Harder Than You Work Out

If you overtrain -- meaning you don't allow your body to recuperate adequately between training sessions -- your circulating testosterone levels can plunge by as much as 40 percent, according to a study at the University of North Carolina. The symptoms of overtraining are hard to miss: irritability, insomnia, muscle shrinkage, joining the Reform Party. To avoid overtraining, make sure you sleep a full eight hours at night, and never stress the same muscles with weight-lifting movements two days in a row.

Drive Home Sober

To maintain a healthy testosterone count -- and titanium erections -- cut yourself off after three drinks. "Binge drinking will kill your testosterone levels," warns Incledon. Alcohol affects the endocrine system, causing your testes to stop producing the male hormone. That's one reason drinking often causes you to go limp at the moment of truth.

Have a Sandwich at 3 p.m.

As any sensible woman knows, the way to put hair on a man's chest is to fill his stomach. Your body needs a ready supply of calories to make testosterone, so regularly skipping meals or going for long stretches without eating can cause your levels of the hormone to plummet. Then again, that's probably the warden's plan.

Buy the Fried Tortilla Chips

If you want to raise your testosterone score, eat a diet that includes about 30 percent fat, and not much less. Your body needs dietary fat to produce testosterone, so eating like a vegetarian aerobics instructor will cause your testosterone levels to sink drastically. This is bad, unless you actually are a vegetarian aerobics instructor.

Stop Surfing for Porn at 2 a.m.

Sleeping less than seven to eight hours a night can screw up your circadian rhytHydromax. That's why it's no wonder your testosterone levels are higher in the morning after a good night's sleep. So if your work or social schedule keeps you stooped in perpetual jet lag, don't be surprised if you stop craving sex. At least that'll make it easier to stay out of bed.
 

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"13 Ways to Naturally Boost Your Testosterone Levels"
#2
Or you could just were the ROP:D Great post though, I am going to start using those ASAP. Thanks so much
 
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"13 Ways to Naturally Boost Your Testosterone Levels"
#3
Supra said:
Or you could just were the ROP:D Great post though, I am going to start using those ASAP. Thanks so much
Not that you'd need it, though... your test is already through the roof! rofl
I'm gonna get a blood test, too, once the window of opportunity opens up. My dad is a professor in public health, and I'm pretty sure he could hook me up for a free blood test analysis through his contacts.
 
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"13 Ways to Naturally Boost Your Testosterone Levels"
#6
quijjiboo said:
#14. Shoot 1 gram of tesosterone enanthate per week. Oh wait the said natural hehe
Seriously though alcohol is a real killer, I read in a bodybuilding magazine that getting drunk will kill your T levels for up to a week..
Very true, BUT, your test levels will actually elevate somewhat if you take a small dose of alcohol, say one serving. Once you go beyond that, though, you are pretty much fucked. It can indeed take several days (or even weeks if you've had a drinking binge lasting more than one night) for your test levels to return to normal after a night of heavy drinking. You estrogen will also be abnormally high. The exact reverse applies to women: when they get really wasted, their test levels skyrocket and, I suppose, their estrogen drops, also (not 100% sure about this, though).
 
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"13 Ways to Naturally Boost Your Testosterone Levels"
#7
This is from T-Mag.com

In one particular study, men consumed the equivalent of giving 200 ml of alcohol to a 176-lb man. While intoxicated, T levels were 25% lower on average than before consumption. In addition, the time course of T decrease correlated exactly with blood alcohol so when blood alcohol was the highest, blood T was the lowest.(17) With even lower doses, T levels remained suppressed for 10-16 hours, even after blood alcohol returned to normal.(23,24)

As a side note, one question I'm often asked by men concerns why they get so aroused when drinking. Well gents, in addition to the decrease of inhibitions, the body is fighting to maintain Testosterone homeostasis. As a result, high amounts of LH are released in order to bring T levels back to normal. As mentioned earlier, LH is correlated more with arousal than T, so that's why you get horny, you dogs. The problem, though, is that high LH secretion is ineffective at increasing T during an alcoholic stupor. Alcohol, you see, prevents T production at the Leydig cell level and not at the pituitary level. So you're arousal is up, but T stays down.
 
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"13 Ways to Naturally Boost Your Testosterone Levels"
#8
It's only 12:30 so i got 1 1/2 hours of searchin for porn before bed time.
 
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"13 Ways to Naturally Boost Your Testosterone Levels"
#9
quijjiboo said:
This is from T-Mag.com
Yep, true, concerning high doses of alcohol. However:

"Although many other studies clearly demonstrate that chronic consumption of high dosages of alcohol appears to be consistently inhibitory and suppresses reproductive function," said Dennis D. Rasmussen, research associate professor in the department of psychiatry at the University of Washington, "this study raises the possibility that episodes of alcohol consumption may also at least temporarily increase testosterone levels, with the direction of the response likely being dependent upon a variety of factors, including dosage and personal characteristics.

"This particular dosage produced blood alcohol levels and behavioral responses consistent with intoxication. So, alcohol consumption, under at least some conditions and by at least some individuals, may acutely stimulate testosterone levels in the plasma and brain of both males and females and thus could elicit some of the behavioral effects associated with increased testosterone levels, such as increased libido or aggression."
This exerpt was taken from "Alcoholism: Clinical & Experimental Research".
 
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"13 Ways to Naturally Boost Your Testosterone Levels"
#11
Good stuff. I particularly agree with the diet stuff, but not quite all of it. A common misconception that most people have is that "Fats is fats, proteins is proteins, and carbs is carbs." WRONG!! So don't go for those Fritos. Good fats definitely do not include canola oil. Also your protein should be from a good natural source (animals), not processed stuff like (here it comes) whey protein shakes. Sure, they may bulk you up, but they are really bad for you. Argue with me all you like, but there is no way that a processed, heat treated powdered protein is as good for your body as some chicken or rare beef. Yum.
 
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"13 Ways to Naturally Boost Your Testosterone Levels"
#12
what about cheese? I love it and it has good protein in it, someone said it was horrible for you...

Yum cheese and steak sandwich!
 
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"13 Ways to Naturally Boost Your Testosterone Levels"
#14
i have switched to a six meal a day diet and my sex drive has boosted tremendously.
i have six eg whites for breakfast, a cicken breast a few hours later, a piece of fish another couple hours later, a can a tuna with celery a few hours after that, a chunk of steak later, then a few hours later i have a protien shake. Of sourse any time through out the day i can i fit in vegetables and fruits. I like it because i have noticed that i am getting stronger(my bench alone has increases about 25 pounds in just 3 weeks) and i never really crave food
 
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"13 Ways to Naturally Boost Your Testosterone Levels"
#15
bkkorps said:
i have switched to a six meal a day diet and my sex drive has boosted tremendously.
i have six eg whites for breakfast, a cicken breast a few hours later, a piece of fish another couple hours later, a can a tuna with celery a few hours after that, a chunk of steak later, then a few hours later i have a protien shake. Of sourse any time through out the day i can i fit in vegetables and fruits. I like it because i have noticed that i am getting stronger(my bench alone has increases about 25 pounds in just 3 weeks) and i never really crave food

Gee, maybe you never crave food because you never stop eating :D rofl

That was a really good article, I liked the part about eating more nuts, I can never get enough nuts (thats the fibrous plant based kind)

But I do need to work out more, I'm recovering from a back injury and really need to build more muscle. I guess this just goes to show that it's all related not only physically but mentally and emotionally as well
 
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"13 Ways to Naturally Boost Your Testosterone Levels"
#16
Geez, this is thread is a little old but I am just finishing a book published in 2002 called 'the Testosterone Advantage Plan' by Lou Schuler and others which outlines a diet and weight lifting regieme designed to boost testosterone levels. The first few chapters give the history of their research. Later in the book the authors detail sample week long menus and grocery lists for different men with different needs and goals. That is followed by detailed weight lifiting routines to work hand in hand with the food plan.
I am enthusiastic, and will be trying this for muscle and weight gain.
I want one of those ROPs also.
 
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"13 Ways to Naturally Boost Your Testosterone Levels"
#17
copper_handshak said:
Geez, this is thread is a little old but I am just finishing a book published in 2002 called 'the Testosterone Advantage Plan' by Lou Schuler and others which outlines a diet and weight lifting regieme designed to boost testosterone levels. The first few chapters give the history of their research. Later in the book the authors detail sample week long menus and grocery lists for different men with different needs and goals. That is followed by detailed weight lifiting routines to work hand in hand with the food plan.
I am enthusiastic, and will be trying this for muscle and weight gain.
I want one of those ROPs also.
Just wanted to also recommend this book, it really is geared towards feeding and training your body to increase testosterone levels and is an enjoyable read.
 

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