How to: Increase Testosterone Through Diet and/or Exercise

13 Jun

Human beings are not by any means, self-sustaining organisms.  In fact, mankind’s physical condition is fickle and vulnerable.

When people think of testosterone, they often imagine overly-vascular, disgusting body-builders that look like comic book villains.  Taking artificial testosterone and supplements while lifting unsafe and inhuman amounts of wait would certainly cause this.

Testosterone is however, more than just an artificial performance enhancer.  It is a hormone naturally created by both male and female body’s and increases muscle building capability, energy, sex-drive, athleticism and other, “masculine,” traits.

In men, the normal ratios for testosterone to estrogen to progesterone are approximately 100:1:0 respectively, in women the normal ratio is approximately 10:80:10.

How much you can actually beat the ratio is questionable, but you can definitely take steps to do so at least to some degree.

Finally, here we are, how to increase testosterone through diet and exercise:

A list of foods and exercises that increase it can be found at the bottom, for those who want to take the easy way out.

Step one:

Evaluate how active you are:

How much time are you active.  Do not ask, “what’s activity?”  Are you sitting for a good portion of the day?  Do you take walks, lift weights and participate in activities that require physical effort?  Be honest with yourself, if you could do more then you should.

Step two:

Evaluate your diet:

This is a tricky one.  Everything you have ever heard about, “dieting,” is true and false.  Do not focus too much on more or less of any one macro-nutrient.  This means, no low-carb, no high-protein, no high or low fat.  Balance.  You already know to cut out sweets and to an extent at least, white flour.

Your carbohydrates should be whole grain foods, steel cut oatmeal, legumes, quinoa, grains, brown rice, fruits, vegetables etc. are all very good for you.  Look for high fibre content, you’d be surprised, this does not necessarily mean that it will taste like cardboard.

Quality carbohydrates will generally contain a good deal of protein, so you will not have to worry too much about having to add a lot of protein.  Your protein should come from quality sources, such as lean meat, lean poultry, fish, eggs with and without the yolk, dairy and peanut butter.  NOT tofu*.

Fats should be consumed in moderation, but do not worry too much, if you are eating good fats then it is hard to overdo them unless you are just drinking a tall glass olive oil with every meal.  Fats should, whenever possible, not come from candy, processed foods, cakes, or deep fryers.

Fats should come from extra virgin olive oil (unheated if possible), egg yolks, omega 3 fatty acids, nuts and legumes.

It is never appropriate to consume foods containing hydrogenated oils or trans fats.  I cannot tell you not to indulge, but I can tell you that these are inorganic compounds which are directly linked to several forms of cancer, speculated to cause obesity and are indisputably science projects with no positive effects on the human body.  If you don’t believe it then I encourage you to research any positive effects of them and show me what they are.

List of things that increase testosterone with ADD-appropriate explanations:

Spinach, asparagus, kale, chard, lettuce, celery, cabbage, cauliflower and virtually all other green vegetables, especially cruciferous and high in chlorophyll.

Why those: These are all high in zinc, which is partially responsible for causing temporarily elevated testosterone, many foods that are traditionally known as aphrodisiacs, such as asparagus and oysters, are high in zinc.  Why spinach first?  Because Popeye ate Spinach and who does not want to be like Popeye?

Eggs with yolks, peanut butter, olive oil, salmon, tuna, sardines

Why these?  You may notice that these are all relatively high in fat.  Dietary fat is not to be mistaken with, “bodyfat,” the oil on  your salad is not automatically turned into that gelatinous mass covering your abdominal muscles.  Good fats are actually metabolised into testosterone, especially when you are younger.  This means that they should constitute a good, though not overwhelming, portion of your diet.  Why eggs first?  Egg yolks contain a lot of b vitamins, which are water based vitamins that are said to improve metabolism, in addition, they help the body properly digest the protein from the egg white.

Squats, deadlifts, overhead press, military/dumbbell press, pull ups, rows, bench press

Why?  These exercises are all compound exercises, meaning that they stress several muscle groups.  Compound exercises lead to higher testosterone because the body senses the stress being placed on it and feels the need to give reinforcement in case it continues to face more stress than it can handle without it.

Implementing these tips should really help you to gain more testosterone and achieve whatever goal you would like to build toward.

Make sure you get adequate sleep, if you can get 8 hours, that is terrific, not only will you start to eat exactly as much as your body needs but your body will produce more HGH, which is not testosterone, but is closely linked to it and will all the more increase fitness gains and vitality.

*Tofu is highly processed and phytoestrogenic, this means it contains plant-based compounds that are converted into estrogen in the human body, which in turn increases the risk of breast cancer, gynecomastia, moodiness and all the other effects of high estrogen.


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