Table of contents
- How Is Testosterone Produced In Your Body
- Watch Out For These Symptoms of Low T
- How To Boost Testosterone Levels Like An Ape
- The End
How Is Testosterone Produced In Your Body
Testosterone is a hormone, mostly referred as “male hormone”.
Its role in reproduction and sexuality is huge. Furthermore, it boosts your muscle and hair growth. Also, guess who benefits too? Bones. Yes, your skeleton. Bone density is highly influenced by your testosterone levels. The same testosterone influence holds true for your healthy blood cell count.
It is produced 95% by your testicles and 5% by your adrenal glands. The whole process begins in your hypothalamus (meaning “under-chamber” in Greek), which is a small portion of the brain that links your nervous system (thoughts) with your endocrine system (feelings & body reactions).
Your hypothalamus secretes a hormone called Gonadotropin-Releasing Hormone. It has the sole function to stimulate the production of two other hormones in your pituitary gland. FSH (Follicle Stimulating Hormone) and LH (Luteinizing Hormone).
These hormones are sent to your testis. There, FSH starts the process of spermatogenesis (sperm production) whereas LH converts cholesterol (remember how they said to avoid cholesterol?) to testosterone. That’s the 95% of testosterone production. The other 5% happens in adrenal gland with some sophisticated functions.
Your prostate gland needs optimal amounts of testosterone to work properly. More of your tissues follow the same requirements. That’s how testosterone is built up. Just keep in mind that the production of your testosterone is a chain of events and this chain is a very delicate one. So every factor that’s helpful needs to be in play.
Watch Out For These Symptoms of Low T
Beginning around age 30, a man’s testosterone levels begin to decline and continue to do so as he ages.
But mind you that countless studies show something disturbing. Young men under 30 have problems too getting erections and sex drive. That’s not awesome, dear mate. There are a lot of reasons for this event to happen. But first, some of the symptoms include:
- No “morning wood”
- No sexual desire
- No proper erections with partner
- Muscle Mass Loss
- Loss of Body Hair
- Higher Voice
- Men Boobs
Any of these noted lately? If yes, then let’s stop wasting time and jump right into the solutions!
How To Boost Testosterone Levels Like An Ape
1. Avoid Aging!
Just kidding. Only Wolverine can do that (for now). The fact is that testosterone levels in men naturally decline – beginning at age 30 – and continue to do so as men advance in years. Guess who is to blame? 5-alpha-reductase. The same enzyme that helps get rid of your hair.
Your overall testosterone does not exactly decline with age. It rather transforms into DHT (dihydrotestosterone) with the help of 5-alpha-reductase. DHT puts a lot of men in risk for prostate enlargement, cancer, and as we already said, androgenic alopecia (aka balding). Of course, the main problem here is that you want more free testosterone and a better balance of testosterone and DHT.
But you can delay aging and delay the onset of testosterone-free life with the following solutions. So keep reading.
2. Avoid Chemicals and Toxins
Not a surprise. Most of the chemicals in our modern society are huge endocrine disruptors, meaning that they mess up with our hormone regulatory system.
What’s even more alarming is that some of those Endocrine Disrupting Chemicals (EDC’s) have “gender-bending” qualities. Yes, they transform your masculine qualities into feminine, by changing the structure and balance of your hormones. No testosterone anymore, amigo. Or should I say Senorita?
There was a weird observation in British rivers. The researchers found that half of the male fish captured had eggs in their testicles. Remember. Eggs were designed to be produced inside female fish (and human). So, what the heck was going on there? EDC’s pollution from sewage systems.
But where are all these EDC’s?
Everywhere. Personal hygiene products, chemical cleaners, food, and water. They can be found in many sources. Below is a small list to be aware of:
- Xenoestrogen Bisphenol- A
- Methoxychlor (insecticide) and Vinclozin (fungicide)
- Perfluorooctanoic acid
- Nonylphenol ethoxylates (NPEs)
Plan of action? Boost testosterone by getting rid of your terrible Frankenstein cleaning products. Above all, artificial air fresheners, dryer sheets, fabric softeners, vinyl shower curtains, shampoos with chemicals and other personal hygiene products like cologne.
Buy new organic toxic-free ones. Here’s a nice source to help you find toxic-free products.
3. Eat Like A King, Feel Like One
Certainly, your favorite discussion at the family table. Let’s kick some myths and go wild. Jump in!
Avoid Conventional Dairy
Cows in conventional farms are kept pregnant continuously throughout the year. Most of the milk on the market comes from these conventional farms and their pregnant cows. Our problem as men is that when a cow stays pregnant for a long period of time, female hormones (estrogen) are secreted into the milk.
Researchers from the Mongolian Institutes found out that the milk of a cow that is at the late stages of pregnancy contains up to 33 times more estrogen than that of non-pregnant cows. You are probably drinking this milk in your coffee right now. As a result, you will develop hormone imbalances that will not only make you less man than you are but potentially cause dangerous tissue development leading ultimately to cancer.
Yaks. Avoid milk that is not organic and hormone free.
Often thought as a “physique destroyer”, dietary fat is actually one of the most critical players when it comes to optimizing natural testosterone production. Cholesterol and heart disease link proved to be a fraud that was caused by misleading data and an urge for boosting the nutrition market (with low-fat food). It now seems like a sure way to boost testosterone levels!
In fact, a study published in the “Journal of Applied Physiology” found that diets with higher amounts of monounsaturated and saturated fats have been shown to boost testosterone levels.
- Olive Oil (don’t cook, just raw)
- Egg Yolks
- Coconut Oil
- Macadamia Nuts
- Brazil Nuts
- Raw Cacao
- Argan oil
Zinc Is The God For Testosterone Production
Zinc is essential! One of the main king minerals for testosterone production.
A notable study at Wayne State University in Indiana found that older men who followed six months of zinc supplementation had a mild zinc deficiency significantly increased their testosterone from 8.3 to 16.0 nmol/L. Let me help you with the math. That’s a 93 percent increase in testosterone. Yes. Take a breath and read it again.
Zinc may sound like a Zulu Warrior, but it is important for testosterone production as hell so pay your attention’s dividends. Eating a diet high in zinc for as little as six weeks has been shown to cause a noticeable increase in men’s testosterone levels.
You can consume zinc from supplements or you can get it from dietary sources. Some of them are:
- Grass-fed Beef
- Pumpkin Seeds
- Cashew Nuts
What are you waiting for? Pick a handful of cashews and boost testosterone to all-time highs!.
Vitamin D3 Makes The Man
It is arguably one of the most important blocks for testosterone production. A study in the “Journal of Clinical Endocrinology” examined how vitamin D and testosterone relate in men. The results were quite astounding! Participants with higher levels of vitamin D had significantly higher levels of free testosterone compared to those with insufficient levels of vitamin D. It appears that vitamin D has a strong relationship with balanced testosterone levels.
Vitamin D, a steroid hormone of itself, is essential for the healthy development of the nucleus of the sperm cell. It also helps your testis maintain their semen quality and sperm count. Lastly, it increases the production of testosterone.
There is a high probability that your serum Vitamin D levels are not optimal. That’s because humans decided hundreds of years ago, that we should spend more of our time in homes or outside wearing full body clothes. Bravo to the bravado, as my uncle would say. Anyways, do us all a favor and check your Vitamin D levels before even thinking supplementing with sun and pills, because excessive Vitamin D levels are even more dangerous.Skin exposure to the sun is pretty safe and optimal if you can, but advance your exposure slowly. Click To Tweet
The test is called a 25(OH)D test or else 25-hydroxy vitamin D test. You should opt for 50-70 ng/dl of serum Vitamin D to be in the optimal state. Anything less than that is not considered a safe option to go. For the right dose, you should consult your doctor. Usually, if you ‘re highly deprived of Vitamin D (10-30 ng/dl) then my take on this is to do an 8.000-10.000 IU supplementation for 2-3 months and then do the test again.
If the second test dictates that you ‘re in normal range, back down your dose to 4.000-5.000 IU. If you ‘re going to the beach every day for long hours, cut the dose completely, until you go back to your boring cubicle life. Relax, I’ve been there. Just try not to get bored. Take your Vitamin D and off you go to boost testosterone like a manly king ape!
A sweet a day keeps manliness at bay
Sugar. The most potent testosterone killer.
Testosterone levels plummet after you eat your favorite sugars. Is it fruit, sweets organic complex carb. It doesn’t matter. Your testosterone gets beaten down just like when Mike Tyson punches an amateur boxer in the face. It is likely because the sugar leads to a high insulin level, another factor leading to low testosterone.USDA estimates that most Americans consume 10 to 12 teaspoons of sugar every day! Click To Tweet
What? Crazy. But still, true. Your manly systems do not like those teaspoons, I bet you. More sugar means more insulin resistance, which leads to metabolic imbalances and consequently to hormone imbalances. One of the hormones sensitive to such changes is our favorite monster, testosterone.
Manage your sweet tooth and super-boost testosterone like a male pornstar!
There is a lot of research that indicates the possibility of the benefits that BCAA’s (Branched Chain Amino Acids) do for your testosterone levels, especially when consumed them after your training. The most studied and potential testosterone enhancer BCAA is called leucine.
I guess you answered yes to the last question, but I hope it wasn’t like “Yes, I eat soybeans salad”.
To be honest, there is a big debate regarding soy. Soy is one of the most consumed foods on the planet. Even if you ‘re not consuming actively soybeans, in one way or another, you are involved in soy or soy lecithin consumption. That sauce you bought, look at the ingredients list again. Soy lecithin is one of the most highly used substances for vegetable oils and sauces and it is a highly processed soy byproduct (simple rule here: try to avoid anything highly processed).
Well, the sauce may be tasty, but the following two are not so tasty.
- About 93% of the soy in the U.S is now officially GMO’s. This means that their DNA is purposely altered so that they can be more resilient. GMO’s are a human inventory of the last 30 years so we do not know yet their implications to our DNA.
- Soy contains isoflavones. I know, reminds me of nothing too. But listen up. These isoflavones compounds act as phytoestrogens, meaning plant estrogens (I get acne everytime I read estrogen, you?). Phytoestrogen is structurally similar to the principal female hormone (estrogen) and is believed to have similar effects in the body.
It doesn’t take a nuclear physicist to understand that more estrogen means less testosterone.
There is only one caveat here: DHT is made when an enzyme called 5-alpha reductase converts testosterone into DHT. Funny enough soy lowers DHT, which means that basically lowers the conversion of testosterone to DHT or just lowers testosterone and by default, DHT gets lowered too. That needs more research, but for now, I would suggest to:Stay away from soy unless you fantasize yourself with manboobs. Click To Tweet
No judging here.
If you want so badly to eat soy(vegans) just prefer the fermented Japanese dish, called natto. A better option, trust me.
4. Boost Testosterone With Exercise
Prefer Compound Multi-joint Exercise Movements
The research on why strength training is important for your healthy hormone secretion is overwhelming.
Researchers at Ball State University found that “strength training can induce growth hormone and testosterone release.” Moreover, the University of Nebraska Medical Center researched the effects of weight lifting on serum testosterone levels and the results were conclusive. Even a moderate weight lifting regimen increased serum testosterone levels in male participants!
But just as your diet, not all weight lifting is created equal. The most proven method to gain more testosterone from your weight training is high-intensity weightlifting regimen. High intensity means that your sets will not include more than 10 reps each, and by the 10th rep, you will be so exhausted that you won’t probably even finish it. That’s high intensity.
Of course, we advise you to get a personal trainer so that he explains you all the right techniques, but you got the idea.
Another note to keep in mind is that it’s a math game. The more muscle mass you stimulate and the higher the stimulation in the shorter amount possible, the more testosterone and growth hormone you’ll secrete. A recent study conducted on trained subjects showed that squats stimulated a greater testosterone response when compared to leg presses.
Try to incorporate weightlifting movements that stimulate most of your body’s muscle mass. As we said earlier though, consult a trainer first, because the downside of not having one, is big. Speaking of experience here.
Prefer multijoint whole body exercises that induce a huge hormonal adaptation and boost testosterone to the sky! The limit is the sky for testosterone, so dump curls and focus on pull-ups, deadlifts, and squats!
Do less, gain more
5. Lose Weight, Feel Manly Forever
We talked nutrition and we talked fitness. It’s time to talk about that belly down there and how it’s more than a beer belly.
If you’re overweight, there is a high chance that you ‘re not reaching your full manhood potential. According to research presented by the Endocrine Society, shedding the excess pounds (or kilograms for European friends) can do wonders for your testosterone levels.
Some of your weight can be attributed to hormone imbalances like the so famous estrogen domination (females on top in a way). We don’t want that in our bellies, although we love our girls. Estrogen has a direct influence on fat cells. Especially your abdominal fat cells, aka belly fat. To be more detailed about how stuff works:
- More fat cells, more estrogen production.
- More estrogen production signals the body to produce more fat cells.
- It’s a damn cycle. Get out of it!
If you are serious about losing weight, you ‘ve got to go pro. Eliminate sugar in your diet. Cut soda, cut sweets, cut high carb foods like bread and pasta, and last but not least reduce the amount of fruit that you ‘re taking in. Fructose, contained in fruit, is also a sugar molecule. Not only that, but fructose is metabolized directly by the liver. What does that mean?
Your muscles don’t take a chance to use this energy because fat cells have priority when liver gets to be the first to this party. We don’t mean to say that fruit is bad. We say though that fruit consumption should be reduced to 1 fruit per day max when trying to lose weight. Capisci, Capitano? (Arrivederci to our Italiano readers!)
25 gr of total sugar consumption (glucose/fructose)
Don’t forget that as you cut these dietary fat-gainers from your meals, you need to replace them with their healthy substitutes. Eat plenty of salad, moderate amounts of protein every day and include healthy fats in every dish!
6. Intermittent Fasting Is As Cool As It Sounds
Wanna double your testosterone? Listen up.
There is a study conducted from Copenhagen that showed the impressive ... 200% increase in testosterone in men that were on slight calorie deprivation for almost half of their day. Click To Tweet
In addition, a study by the University of Virginia Medical School noted something outrageously beautiful. Growth hormone levels increased 2,000 % (!!!) over the baseline in men who fasted for 24 hours straight. Let me remind you that growth hormone levels are correlated with testosterone. Damn…
It’s not so intimidating as it sounds. Skip breakfast and eat your meals in a closer time span (6-8 hours). You can still eat three meals per day. That fasted state of 16-18 hours allows your organs to rest and repair themselves, especially your liver. The liver may be the most important organ regarding testosterone production and hormone balance.
We recommend eating last meal at 7 p.m and eat again at noon of the next day. Of course, you can drink coffee in the morning or tea. Bulletproof coffee is also a good option if you want to be focused on your work, but it does not have the same effect as pure fasting because it contains a few calories from its fat content.
7. Sleep Is The Real Deal
Sleep and testosterone have a very close connection event. It’s called “Morning Wood”. Morning erection. When was the last time you had it?
A study in Chicago recorded the sleeping patterns of healthy men. They found that the longer they slept, the higher their testosterone levels spiked. Specifically:7-9 hours every night seem to be the optimal amount of sleep for most men. Click To Tweet
It’s highly important to keep the quality of sleep high. That means to sleep in a dark, cool room without noise. How’s that possible? Wear a sleep mask, take a pair of ear buds, install some black curtains and your bedroom can become a sanctuary. Also, explain to your partner why you do these changes. If she does not respect your decision, find another partner. Just joking, but really figure things out.
When you feel sleepy, it is because your body secretes the relaxing hormone called melatonin which prepares your body for sleep time. It’s very important to secrete the right amount of melatonin at the right time. To do that:
- Avoid blue lights two hours before bed
- Avoid caffeine after 2 pm
- Avoid high body temperature
- Avoid sound pollution when possible
If you wanna find more details for how exactly sleep and libido relate, read this, you ‘re gonna like it. Let’s wrap this up with our most important factor.
8. Reduce Stress To Induce Erections
Take a big breath for three seconds. Hold it for another three. Let it out. How did you feel? Do 10 of them in a row slowly and you will feel like a million bucks. You may even have an erection!
When you stress yourself, your body thinks that you ‘re in high alert mode, called also Fight or Flight (stay and fight or run!). Your ancestors would feel the same way only if a lion approached, they were closed to starve because there was no food around or another dude flirted with their hot girlfriend. So unless there is a similar reason, why the heck do you stress?
When that happens, you secrete cortisol. Which can be a good hormone when you need to be on high alert, but it becomes a Darth Vader when you want to increase your testosterone. It actually blocks the effects of testosterone, because the last thing you want when your ass is on fire is to have sex. (ok, I enjoyed this one.) Cortisol and Testosterone are enemies in a way. You cannot have them both, only one at a time.
Survival is dominant over reproduction. Always. So as you understand when cortisol raises it is usually stronger than testosterone. A good hormone to prime you for a fight, not good for sex life though.
Stress In The Modern World
In the modern world where lions do not attack civilizations so often (except my friends from Africa), we have lost our minds literally. Because we cannot catch up with the rate of technological advances and the amount of information that smashes our brain every day, we panic. Most of us do not feel this right away, but we are in a state of high alert. Our mind and heart “think” that this rate of information management when not understood easily and under strict timelines is a threat to our existence.
Subsequently, elevated levels of cortisol are raised for a longer time than usual when in chronic stress. That’s bad news for your testosterone.
So how to relax and gain your testosterone back? Common stress-reduction tools with a high success rate include prayer, meditation, laughter, and yoga, for example. Learning relaxation skills, such as deep breathing and positive visualization, which is the “language” of the subconscious.
Stress Relief Techniques
You can pray. You can meditate. You can laugh more. If you ‘re into Indian culture, you can do some Yoga too!Add deep breathing and positive visualization to these stress relief techniques. Click To Tweet
Deep breathing involves the parasympathetic nervous system which relaxes your body and positive visualization is your way to “manage” the subconscious mind of yours, or else called the monkey mind. Here in Boldape, we prefer Ape Mind.
When you create a visual image of how you would like to perceive yourself and how you would like to be perceived by your community, your subconscious ape mind will understand and obey. It will then begin to make the needed biochemical and neurological changes so that it primes you for this reality, true or not.
9. Bonus: Have Sex
Yes, that’s the one with most benefits for your testosterone. It’s also the most rewarding! Sex will help you a lot with testosterone, because your body will adapt to this new reality, called “Average Joe becomes Super Joe and needs more sperm production, because as it seems he mates with women often! So we need more testosterone to keep up with the demand!” Not exactly, but you got the point. Go have fun tiger!
Try those techniques. They are free, what do you have to lose? Worst case scenario, you look like a weirdo to your family and spouse. Best case scenario, you become a relaxed high-performance sexual beast. Not a bad deal, if you ask me.
Before you go, tell us if you tried some of these techniques. Is there anything you find helpful? Did you transform yourself into a sex machine?
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