How to Naturally Increase Testosterone Without Steroids
There are many ways to naturally boost testosterone without steroid use. In fact, taking steroid hormones such as testosterone and its chemical analogs actually shuts down the body's natural production of this important muscle-building hormone. The way you train and eat can drastically affect the amount of testosterone your body produces. In addition, there are a few natural supplements that may also boost testosterone.
Add heavy squats and deadlifts to your resistance training program. According to best-selling fitness author Jeff Anderson, these exercises are anabolic triggers, causing the body to produce more testosterone.
Sprinting & Testosterone
Take in no less than 25 to 30 percent of your calories from fat. Taking in very low levels of fat inhibits the body's ability to product testosterone naturally. In fact, increasing your intake of healthy monounsaturated and polyunsaturated fats has a direct effect on how much testosterone your body makes, according to Anderson. Testosterone-boosting fats include olive oil, egg yolks, peanut butter, avocados and nuts and seeds.
Try a protein deprivation diet. According to "Optimum Anabolics," the body produces more testosterone in response to heavy training when there is insufficient protein in the diet. Testosterone provides a hypertrophic, or muscle-building, backup system, allowing for muscle recovery when protein is not available. To follow this diet, take in only 30 grams of high-quality, fast-digesting protein (whey protein) immediately following your weight training. The rest of the days, your calories, split into five or six meals, should be divided between low-glycemic carbohydrates (oatmeal, whole grains and sweet potatoes) and healthy fats. After three weeks of this diet, switch back to a higher-protein diet (1 gram of protein per pound of body weight), adding one extra 20 to 30 gram serving of protein before bed.
Carbohydrates & Testosterone
Take 400 mg of Longjack on an empty stomach in the morning upon waking. Also known as Tongkat ali or eurycoma longifolia, this Malaysian herb was shown to boost testosterone and increase both strength and muscle mass in training individuals, according to "Natural Anabolics" by fitness expert Jerry Brainum 1.
Take 250 mg of Forskolin, standardized to 10 percent, twice a day. Take one serving before training and the other with a meal. According to "Natural Anabolics," Forskolin decreased body fat and increased free testosterone levels in training individuals as compared to a placebo. Forskolin comes from the herb coleus forskohlii and is also known as Forslean.
Sprinting & Testosterone
Carbohydrates & Testosterone
How to Burn Fat Quick With Protein or Creatine
How to Naturally Increase Testosterone in Men
How Do I Take ZMA Anabolic Testosterone Booster?
Whey & Testosterone
Does Weight Lifting Increase Testosterone Levels in Men?
Meat Diet for Testosterone
Does a High-Protein Diet Increase Testosterone?
What Is an Isocaloric Diet?
- "Natural Anabolics; Jerry Brainum"; Ironman Publishing, 2008
- "Optimum Anabolics"; Jeff Anderson; CQC LLC, 2004
- "Advanced Mass Building Secrets"; Jeff Anderson; CQC LLC, 2009
- Volek, J. S., Kraemer, W. J., Bush, J. A., Incledon, T., & Boetes, M. (1997). Testosterone and cortisol in relationship to dietary nutrients and resistance exercise. Journal of Applied Physiology, 82(1), 49-54.
- Wang, C., Catlin, D. H., Starcevic, B., Heber, D., Ambler, C., Berman, N., ... & Swerdloff, R. S. (2005). Low-fat high-fiber diet decreased serum and urine androgens in men. The Journal of Clinical Endocrinology & Metabolism, 90(6), 3550-3559.
- Heller, R. F., Wheeler, M. J., Micallef, J., Miller, N. E., & Lewis, B. (1983). Relationship of high density lipoprotein cholesterol with total and free testosterone and sex hormone binding globulin. Acta Endocrinologica, 104(2), 253-256.
- Blesso, C. N., Andersen, C. J., Barona, J., Volek, J. S., & Fernandez, M. L. (2013). Whole egg consumption improves lipoprotein profiles and insulin sensitivity to a greater extent than yolk-free egg substitute in individuals with metabolic syndrome. Metabolism, 62(3), 400-410.
- Steels, E., Rao, A., & Vitetta, L. (2011). Physiological Aspects of Male Libido Enhanced by Standardized Trigonella foenum-graecum Extract and Mineral Formulation. Phytotherapy Research, 25(9), 1294-1300.
- Prasad, A.S., et al. (1996). Zinc status and serum testosterone levels of healthy adults. Nutrition, 12, 344.
- Topo, E., Soricelli, A., DâAniello, A., Ronsini, S., & DâAniello, G. (2009). The role and molecular mechanism of D-aspartic acid in the release and synthesis of LH and testosterone in humans and rats. Reproductive Biology and Endocrinology, 7(120), 1482-1488.
- Wehr, E., Pilz, S., Boehm, B. O., Marz, W., & Obermayer?Pietsch, B. (2010). Association of vitamin D status with serum androgen levels in men. Clinical endocrinology, 73(2), 243-248.
- ZELIGS, M. A. (1998). Diet and estrogen status: the cruciferous connection. Journal of Medicinal Food, 1(2), 67-82.
- Shaner, A. A., Vingren, J. L., Hatfield, D. L., Budnar Jr, R. G., Duplanty, A. A., & Hill, D. W. (2014). The acute hormonal response to free weight and machine weight resistance exercise. The Journal of Strength & Conditioning Research, 28(4), 1032-1040.
- Kraemer, W. J., Marchitelli, L., Gordon, S. E., Harman, E., Dziados, J. E., Mello, R., ... & Fleck, S. J. (1990). Hormonal and growth factor responses to heavy resistance exercise protocols. Journal of Applied Physiology, 69(4), 1442-1450.
Andrew Bennett enjoys exploring health and fitness through his personal workouts, as well as researching the latest about the subject. As a natural body builder, Bennett enjoys the ongoing pursuit of health and wellness in all aspects of life. He writes articles, blogs, copy, and even award-winning screenplays.