Natural Testosterone Enhancers
A natural testosterone enhancer works with your body to increase testosterone production. Natural enhancers boost production without drug, chemical or herbal assistance, but rather through consumption of specific foods, participating on in certain activities, and changes in lifestyle behaviors.
The conscious consumption of specific foods can induce greater testosterone secretion. Here are some food substances that are known to positively increase testosterone levels:
Cholesterol, although generally considered a substance to avoid, is produced by the body and can be externally supplied via consumption. Two of the protein-rich foods a fitness conscious person would normally consume, eggs and various lean red meats, contain solid concentrations of cholesterol. Such foods provide great testosterone enhancing benefits, even though they should be eaten in moderation, keeping meats as lean as possible. It should also be noted that testosterone is made in part from the cholesterol molecule so our bodies cholesterol is essential for testosterone production and on a side note that all statin anti- cholesterol drugs that inhibit cholesterol can drive your testosterone levels into the ground.
Fats are a macronutrient group comprised of both the healthier mono- and polyunsaturated fats such as olives, olive oil, fish, fish oils, seeds, and nuts. The bad press receiving, less healthy (in large quantities) saturated fats found in whole fat dairy products, avocados, and oils like butter and margarine are good sources, but should be eaten sparingly to protect against heart disease and a widening midsection. Both of these types of fats work with your body to increase testosterone production.
Zinc, the multi-purpose mineral, is often recognized for its abilities to provide blood clotting, wound healing, tissue repair, immunity improvements, and bone health. But this super mineral is also a superb sperm cell count and testosterone production booster. Foods which contain high amounts of zinc include turkey, pork, pumpkin seeds, chicken liver, oysters, and beef. Lesser, but still noteworthy concentrations of zinc can be found lentils, sunflower seeds, almonds, and wheat germ. Zinc taken at 50mg per day and chrysin taken at 250mg twice a day is also a great anti estrogen that lowers estradiol in the body and keeps it from competing with your testosterone levels.
Obviously weight and cardio training positively impact your health and wellness goals, but it would greatly benefit you to begin a serious resistance training regimen if you're sincerely desirous of higher testosterone levels. Resistance training is a very effective way to increase and sustain natural testosterone levels. The thorough taxing of muscles, through routinely vigorous (moderately challenging to challenging) weight training, stimulates an exponential increase in testosterone release. Lower body training (especially programs which incorporate free-standing/universal bar squats), has been proven to optimize weight trained testosterone release.
- Lift heavy weights - Serum testosterone levels rise after a bout of demanding resistance training. "Demanding" is best defined as lifting weights heavy enough so that only five to ten repetitions per set are possible prior to temporary muscle failure.
- Perform high intensity training - In order to effectively stimulate testosterone production it is suggested that you limit your rest intervals to 1 to 3 minutes. This is the most effective rest interval range to increase serum testosterone levels.
- Use multi-joint/compound exercises - The barbell squat and bench press are necessary staples for this goal, because both simultaneously stimulate a larger amount of muscle mass resulting in greater testosterone increase.
- Squat heavy at least once a week - The squat is unparalleled in its ability to naturally enhance serum testosterone levels. Squatting utilizes some of the largest muscles in the body including the thighs, back, and core abdominal region. Routine squatting will also increase your overall muscle strength, thereby improving your single-joint isolation weight amounts as well.
Overweight and obese men generally have lower testosterone levels than men of average body weight. Recent studies have show obese men have 50% less testosterone than that of a man of healthy weight. Partly due to the large amount of visceral fat converts testost erone into unhealthy levels of estradiol. Obesity not only reduces testosterone levels, it also has an estrogen promoting effect that further exacerbates the problem. If you're in one of these categories, working to achieve a balanced body weight can greatly aid in improving your testosterone output. The shedding of extra pounds in order to get closer to the established/ideal weight for your age, height, and build is a good way to enhance testosterone production.
Never starve yourself while attempting to lose weight. The consumption of too few calories can be as detrimental to your weight loss efforts as too many. Too few calories both signals your body to stop releasing stored fat, and greatly inhibits the production of natural testosterone. Stay away from fad and crash diets - those which guarantee immediate results, and those that severely restrict macronutrients (fats, carbs and proteins). Since carbohydrates are required by your body for energy, be sure not to ignore them, instead make smarter carb choices. Similarly, eliminating fats can incite a plunge in testosterone levels, and decrease stored body fat utilization, among other problems. Try to keep your nutritional balance of macronutrients similar to the ratios here: fats 15-20%; carbs 40-55% and; proteins 25-45%. It's always better to make subtle food and lifestyle activities changes, than it is to deprive or shock your body.
Don't allow long periods between meals. Instead, try to consume 5 - 6 adequately sized meals a day. Modest meals help maintain your blood glucose (energy level), help promote elimination (bowel movements), as well as aid in sustaining optimal testosterone production . It's not easy to stick to an eating schedule during a busy week, but if you keep your meals light you'll find yourself getting hungry every 2.5 - 3.5 hours. Be sure to have something quick and easy readily available like sandwiches, fruit, shakes, lean cuisines, bars, nuts, etc.
Research had conclusively proven that alcohol consumption negatively impacts testosterone levels. If you're a drinker, try to reduce your consumption. Also, do your drinking in one sitting instead of throughout the day.