In the past I’ve discussed how to increase growth hormone which is beneficial for both men and women but in this post it’s all about the bro’s. After all, June is National Men’s Health Month so let’s dig in and focus on some things you can do to increase the most important and Hulking of male hormones: testosterone!
First here’s a little backdrop from Wikipedia on testosterone and it’s function in the body:
Testosterone is the primary male sex hormone and an anabolic steroid. In male humans, testosterone plays a key role in the development of male reproductive tissues such as testes and prostate, as well as promoting secondary sexual characteristics such as increased muscle and bone mass, and the growth of body hair.[1] In addition, testosterone is involved in health and well-being,[2] and the prevention of osteoporosis.[3] Insufficient levels of testosterone in men may lead to abnormalities including frailty and bone loss.
Now that you’re aware of the benefits lets discuss how we can actually increase the production of this Hulk hormone!
Compound Exercises: Interestingly, the same way you would increase growth hormone via exercise is precisely the same way you would increase testosterone. Heavy and intense compound exercises like deadlifts, squats and short HIIT training sessions seems to be the best way to increase the release of testosterone. Just be sure that your training sessions are no longer than 45-50 minutes in duration (probably shorter if doing a HIIT session; like 25-30 minutes). [4]- Time of day that you exercise: Testosterone levels vary throughout the day but typically levels are highest in the morning and lowest in the afternoon. So working out later in the day may boost your overall testosterone levels for the day. Late afternoon or evening workouts may be the trick you need to boost your testosterone. [5]
- Certain Supplements Boost Testosterone: There are numerous supplements out there but the one I believe to
work and that encompasses many of the studied compounds shown to increase testosterone is NOW® TestoJack 200™ by NOW Foods®. NOW® TestoJack 200™ has a unique combination of the most clinically studied ingredients to increase testosterone than any other brand I’m aware of.* Here’s a list of the ingredients:
Tongkat Ali (Root) (Eurycoma longifolia Jack Extract) 200 mg Organic Maca Root (Lepidium meyenii) (6:1 Concentrate) 500 mg Epimedium Extract (Horny Goat Weed)
(Aerial Parts/Leaf) (min. 3% Icarin)250 mg Tribulus terrestris Extract (Fruit/Aerial Parts) 250 mg American Ginseng Root (Panax quinquefolium) 75 mg Panax Ginseng Root (Panax ginseng) 75 mg Muira Puama (Ptychopetalum olacoides)
(Root/Stem) (12:1 Concentrate)I personally take 2 capsules in the morning and 2 immediately before my workout to maximize testosterone release. Usually I’ll do 5 days on and 2 days off to give my androgen receptor sites a break and prevent desensitization.
- Avoid sugar: Sugar increases insulin spiking, which over time, may lead to insulin resistance. Low testosterone and insulin resistance seem to have a strong association. [6] So in theory if you increase your insulin sensitivity (which can be acquired through resistance training and eating a low sugar/low glycemic diet) then you will elevate your testosterone. My ideal diet is 30% protein, 40% carbs and 30% fat. Of course your carbohydrate sources should be of the low glycemic/low sugar kind; i.e. oatmeal, brown rice, vegetables and baked sweet potato/yams/yucca.
- Decrease DHT: For those over 35 this last tip may be the most important to know about when increasing your testosterone levels! Dihydro-testosterone or DHT is a hormone that is associated with larger prostate volume and higher prevalence of benign prostate hypertrophy (BPH). [7] Higher unbound/free testosterone and higher free androgens, including dihydrotestosterone (DHT) levels are also associate with male pattern baldness or alopecia. [8] So we can surmise that if we’re going to increase our serum levels of testosterone it is probably a good idea to keep DHT levels low to prevent the unwanted affects of having higher testosterone. So how can we do this? There is a plant called saw palmetto which contains a compound called beta-sitosterol that’s been shown to lower DHT levels. NOW Foods® makes a supplement called Beta-Sitosterol Plant Sterols that can help to lower your DHT levels.* I take it before going to bed at least 5 days per week to give my receptor sites a break and prevent desensitization.
There you have it, my secret for keeping my testosterone high while also preventing excessive DHT! However, any guy can benefit from a boost in testosterone. Give it a try and get a little more like the Hulk!
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
