Testosterone is the primary male hormone and is one of the most abused drugs in the sports community. Abuse of anabolic steroids was first seen when Major League Baseball players and owners had to own up to their illegal usage in 2005.
Testosterone is both an anabolic and an androgenic steroid that causes size changes as well as male secondary characteristics. According to the Mayo Clinic, aside from the obvious sex drive and sperm production, testosterone helps maintain bone density, fat distribution,and red blood cell production.
Step 1
Make simple lifestyle changes. According to Bodybuilding.com, sleep has a drastic impact on testosterone levels; poor sleeping habits can result in a 40 percent drop in testosterone levels. Also, improving dietary habits will maximize testosterone levels. If necessary, natural sleep aids such as melatonin can be taken. Engaging in sexual activity at least once a week helps to maintain testosterone levels.
Step 2
Change your dietary habits. This includes limiting alcohol intake, which can substantially decrease testosterone levels. Consuming foods high in zinc--including seafood, nuts and seeds, brown rice, cheese, beans and turkey--has been linked to elevated testosterone levels. Zinc actually converts estrogen to testosterone. Eating plenty of vegetables has been shown to decrease estrogen levels, and therefore boost testosterone levels.
Step 3
Eliminate estrogen and avoid xenoestrogens. Estrogen, the primary female hormone, does anything but promote increased testosterone levels. Xenoestrogens are man-made estrogens that can easily go undetected as they are present in added hormones and pesticides and plastic containers. For example, by avoiding colognes that have parabens listed as one of the ingredients, you are avoiding xenoestrogens. Also, soy products should be avoided to stem estrogen production.
Step 4
Train for power. Plasma testosterone concentration is increased 10 to 37 percent during exercise taken to maximal levels. Compound sets--or tri-sets--are designed to completely fatigue a targeted muscle group and lead to hypertrophy, or muscle gain. Dead-lifts and squats using heavy weights are examples of power-output exercises to boost muscle growth and therefore elicit increased testosterone production.
Step 5
Lose body fat by creating a negative energy balance to boost testosterone levels. This means energy expenditure must exceed energy input. A caloric deficit of approximately 3,500 calories produces a loss of 1 lb. of fat. It is important to remember that weight loss should be gradual--no more than 2 lbs. per week.
Tips and Warnings
- Set short- and long-term goals to improve health and boost testosterone naturally.
- Never use illegal drugs to boost testosterone levels.
References
- NowLoss: How to Increase Testosterone Naturally
- "Advanced Fitness Assessment and Exercise Prescription"; Vivian Heyward; 2006
- Bodybuilding.com: How Can One Increase Their Testosterone Levels?
- Mayo Clinic: Testosterone therapy--key to male vitality?
