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Increase Your Testosterone Levels Naturally

Testosterone is probably the best known hormone and everyone who is looking for big muscle gains wants to know how to increase their levels. Testosterone’s main job is muscle growth and it also helps you burn fat and establish your sexual characteristics. Testosterone causes muscle growth by directly stimulating protein synthesis. Men make testosterone in the testes and women make it in the adrenal glands, but in much lower amounts than men. This is why it is easier for men to build large amounts of muscle.

In most cases (without exercise or diet), testosterone production begins to decline by age 40 for most men. Decreased testosterone production can cause muscle loss, bone loss, increased body fat, weakness, and depression.

But luckily, to some extent, you can control your testosterone levels through food ratios in your diet and exercise. To maintain testosterone levels, your diet must be balanced and contain large amounts of vitamins and minerals (especially the B vitamins, vitamin C, zinc, and manganese). When it comes to gaining muscle, a high fat intake is necessary to stimulate peak testosterone production. Low-fat diets or products that contain fat, such as a vegetarian diet (except for diets that include rice, potatoes, oatmeal, etc.), produce much lower levels of testosterone compared to diets rich in meat or fish. Fat provides the cholesterol necessary for the synthesis of testosterone. There are about 100 mg of cholesterol in 3 ounces of red meat.

Heavy resistance training (80-95% effort) and short rest intervals also stimulate higher than normal testosterone levels.

So, here is information on how to increase your T levels along with some interesting tips:

• Runners and weightlifters have lower levels of testosterone than bodybuilders.

• Higher volume activities (more than 8 hours per week) lower testosterone levels.

• The higher your stress level, the lower your testosterone levels.

• Alcohol lowers your testosterone levels. Even a night out can send your testosterone levels plummeting.

• High intensity training causes a periodic rise in testosterone levels, but then falls. Testosterone levels linger for a day or two and then start to rise again. This is a good reason for hard winners to train every other day.

• Sex, masturbation and erotic stimulation cause an increase in testosterone levels.

• Pain relievers like aspirin, marijuana, and codeine lower your testosterone levels.

• Diets rich in cholesterol, protein, fat, and saturated fat increase your testosterone levels.

• Increasing polyunsaturated fat and decreasing saturated fat will lower testosterone levels.

• More protein generally equates to more saturated fat and cholesterol.

• Testosterone levels will decrease with restricted diets, but will be restored within 48 hours of refeeding.

To sum it all up, testosterone levels are highest during the summer, winning streaks, periods of highest fat intake, and when you are sexually active. And testosterone levels are low during winter, bouts of loss, stress and depression, low-carb diets, drug and alcohol use, and sexual inactivity.