Bodybuilding is rife with steroids and people using synthetic testosterone for the gains!
I frequently get asked: How do i increase my testosterone naturally?
And luckily there are ways to increase it without the use of anabolic steroids or side effects. No shrunken testicles for me!
What is testosterone? Testosterone is a hormone made in the sexual glands of both men and women, as well as a small amount in the adrenal glands. It is the primary male sex hormone and is an anabolic steroid.[2]
How does it benefit me?
Testosterone is a vital hormone in the body and is closely related to many functions that help us to survive.
Testosterone:
-Increases growth of muscle mass and strength[2]
-Decreases muscle break down
-Increases bone density and strength[1,2]
-Increases energy level and mood[1]
-Increase Sex drive and function[1]
-Increased fat metabolism[3]
-Increased insulin sensitivity and glucose regulation[3]
This results in greater muscle mass and a leaner physique. This is why professional bodybuilders and many athletes take various forms of testosterone (steroids). It helps massively with most sports. However this is illegal and has many adverse side effects, such as shrinking your balls and decreasing your testosterone once you have stopped taking them, in some cases permanently!
How do i increase my testosterone naturally?
There are 2 ways in which you can increase your testosterone naturally. Through supplements and through lifestyle changes.
Supplements:
This ancient peruvian herb actually used to be used by Incan warriors before battle, and for good reason, it:
-Balances hormones (adaptogen)[4]
-Increases energy levels [4]
-Increases labido and sexual function [4]
-Contains calcium, magnesium and B12 [4]
-Increases glutathione levels[5]
I normally have half a teaspoon before workout! Can be put in smoothies, porridge, or taken as capsules.
Indonesian herb that steadily increases testosterone by blocking the negative feedback pathway from your pituitary gland.
Many studies have proven the testosterone boosting effects! It also improves sex drive and function ;)[6]
Capsules are best for this herb, tastes grim!
This is a very popular testosterone booster that i have been using for a while. WARNING: turns you into a sex beast! You can literally go on forever while taking this so try not to hurt yourself or others ;)
Horny goat weed also increases nitric oxide levels which helps in vascularity, pump and weight training in general.[7]
I take half a teaspoon a day or 2 capsules!
Lifestyle:
The better these various aspects of your lifestyle are the better your hormone production will be:
-Get enough Sleep
-Try not to Overtrain (heavy sets with fewer reps are best for test)
-Don’t Masterbate too much, once every seven days has been proven to be the optimum for testosterone. This helps with motivation as well as prevents you from losing too many nutrients and decreasing testosterone.
-Weight training increases testosterone! Go heavy!
-Keep cortisol levels low[8] - eat enough carbs and support adrenal glands (more on this in future article)
-Sex increases testosterone, go for it! ;)
-Decrease bodyfat and estrogen[9]. Increased bodyfat is related with increasd estrogen and has been proven to decrease testosterone.
-Diet: Get over 150 carbs but less than 250, eat >35% calories in fats, get 15-25g of fiber, eat lots of protein ;) avoid refined sugars.
Just adding a couple of supplements and making a few lifestyle changes can easily help to increase testosterone
And thats what i do!
Much love,
Charlie
References:
http://www.androgel.com/what-is-testosterone.aspx
http://en.wikipedia.org/wiki/Testosterone
http://www.ncbi.nlm.nih.gov/pubmed/18772488
http://macapowderbenefits.net/
http://www.peaktestosterone.com/Glutathione.aspx
http://tongkatfitness.com/pages/tongkat-ali-facts
http://health.howstuffworks.com/wellness/natural-medicine/herbal-remedies/horny-goat-weed.htm
http://anthonycolpo.com/why-low-carb-diets-are-inferior-for-strength-muscle-gains/