How to increase your testosterone levels

How to increase your testosterone levels 1

How to increase testosterone naturally – [science based]

Click here to watch video “HOW TO INCREASE YOUR TESTOSTERONE LEVELS”

The search for optimal blood testosterone levels becomes a major issue for guys over 40 who are on a quest for a WOW physique. Without optimal blood testosterone levels this quest is simply impossible. Low blood testosterone levels will mean fat gain, muscle loss, low libido, impotency, low sperm count, low energy, depressive states (sometimes severe) and potential heart problems just to name a few of the typical symptoms guys with low testosterone levels have to deal with.

Having optimal testosterone levels will simply provide a much better quality life for any over 40 guy. It is a no brainer. And it will put a muscled body in your reach if you are prepared to do the hard work. With optimal testosterone levels the body now has the ability to grow muscle and lose fat. Still not like when you were 20, but it will at the very least make it possible with hard work, well, sometimes very hard work.

The internet has a magnitude of products claiming to increase male testosterone levels.

But in then end only a small group makes the grade. ONLY the supplements that followed the rules of independent science studies that have proved the product to work against controlled groups form part of this group. All the other product claims are hogwash with empty marketing claims that is NOT supported by science.

So first, let’s look at the one’s that completely failed the science test:

  1. Tribulus Terrestris (science studies show it has zero effect on raising blood testosterone levels but it does have an effect in increasing libido).
  2. Fenugreek extract (science studies shown it resulted in zero increase in blood testosterone or other hormone levels. However as with Tribulus it has shown to increase libido rather effectively).
  3. Aspartic Acid (or aspartate – Although DAA supplementation has been found to sometimesresult in a small increase in testosterone levels in healthy males, this increase seems to only last for about one week before it drops back down to baseline levels. Moreover, research published in the Journal of the International Society of Sports Nutrition found that a dose of 6 grams of DAA per day resulted in a decrease in the levels of free and total testosterone in healthy resistance-trained males.)

 

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The ONLY ones making the grade and is proven by science studies to moderately increase blood testosterone levels in males are:

  1. Magnesium and Zinc (also called ZMA which combines Magnesium and Zinc supplementation – a supplement for men which is usually taken before bedtime).The main proof was provided by a study published in the journal of Biological Trace Element Researchwhich found that 4 weeks of supplementation with 10 mg magnesium per kg of body weight increased both free and total testosterone in sedentary subjects as well as in athletes. Zinc deficiencies, which are relatively common in athletes and those who sweat a lot, can result in a decrease in testosterone levels, so supplementation with zinc can raise testosterone to normal levels. Two studies published in the journal of Neuro Endocrinology Letters (one in exercising subjects and one in elite wrestlers) found that zinc supplementation for 4 weeks prevented the decrease in testosterone levels which declined in the placebo group.
  2. Yeah, good old creatine. This is a shock for many. How is it possible? Let me explain: The rise in the body’s creatine stores that happens with creatine supplementation and the subsequent increase in energy for short-term activities are mainly responsible for the significant performance increases that take place. What most people are unaware of is that creatine also seems to result in a small but, relatively, reliable increase in testosterone levels, which may also be partially responsible for the strength and muscle gains experienced with supplementation. For example, in a study published in the International Journal of Sports Nutrition and Exercise Metabolism, resistance trained football players saw a statistically significant increase of 22% in testosterone levels after 10 weeks of supplementation with creatine. The increases in strength and lean body mass were also significantly higher in the creatine vs the placebo group.
  1. Vitamin D. Although here I must note that testosterone was only raised with Vit D supplementation when subjects actually had a vit D deficiancy. That being said, 90% of us have a vit D deficancy in varying degrees. Supplementation with Vitamin D will, consequently, correct a vitamin D deficiency and, possibly, result in an increase in testosterone levels. This was confirmed in a relatively recent study published in the journal of Hormone and Metabolic Research, where it was found that men taking a little over 3000 international units (IU) of vitamin D for one year saw a statistically significant increase in both free and total testosterone.

 

How to increase your testosterone levels 2

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Now is this all we can do to increase testosterone levels? No, but this is all you can do on the supplement side. Any other supplement claiming to increase testosterone levels and is not on this list…pass! It is hollow claims unless proven by science.

But there are other non-supplement actions that have also been proven by science to have a rather large positive impact on optimal blood testosterone levels in males. They are:

  1. Regular heavy compound training. I am talking here about intense squats and bench pressing (deadlifts also form part of this bunch). These compounds moves have been proven by science studies to elevate blood testosterone and HGH hormone levels.
  2. Healthy eating patterns – have been proven to have a large impact on blood testosterone levels. Good oils/fats in diet critical for healthy hormonal levels.
  3. Little or no alcohol – alcohol consumption has a direct link to low testosterone levels.
  4. Enough sleep – too little sleep will negatively affect blood testosterone levels.
  5. Levels of stress – regular intense stress situations has been proven to lower blood testosterone levels.
  6. Excessive masturbation has been proven by science to lead to low blood testosterone levels.

So there you have all you can do to get a maximum blood testosterone rating!

Off course there are the “not-so-natural” ways as well to increase blood testosterone levels, which range from DHEA to TRT to plain ANABOLIC STEROIDS…but that is a path one must tread lightly or at best avoid completely!

I cannot stress enough the care you must apply reading marketing claims of supplements. If it is not proven by science, no matter how fancy the words and how many (stolen!) photos and lies are provided as “proof”, well, then it is simply hogwash.

Happy training with optimal test levels!
Gert Louw

 

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Author: gertlouw

In the deepest south of South Africa you will find me. Dwelling in the most beautiful city in the world, Cape Town. I live close to God and try to follow in the footsteps of Christ as led the Holy Spirit. I am a fitness freak right now…but struggle with the cardio – my body just not built for much cardio! The weights I LOVE throwing around! The battle against the weights and intense strength required, is really my cup of tea! I am one of those LOUD guys in gym while training, that’s why I train when as little as possible people around…lol! Starting now with my building phase (3 months) and me and my training partner is really pushing each other to new heights. He is more cardio orientated than me so he is currently KILLING ME! SO 6-PACK, I AM WAITING…SHOW ME HOW DEEP YOUR CUTS CAN GO! Other passions include Karate and Judo and wrestling (and off course surfing for many years). Karate I did for many years, Judo 4 yrs and for a short period kickboxing until I was knocked silly one time with blood all over and teeth protruding through my lip, but if I have to choose over, I would choose wrestling…simply because of the brutal power against power game with your opponent. Love it. Love my home theatre hobby, making youtube videos and spending time with family! Can’t wait for 4K projectors to hit mainstream! For those interested, this blog is my database of all my fitness and transformation knowledge. And NO (!) I am not getting any money for it, not selling anything on it and neither do I promote anything on it or getting sponsored by anybody. My blog is simply where I want to help other guys living a healthier life and become the best they can be, inside and out and ultimately it is my legacy I want to leave my one and only son – now 7 y/o and already eager to get his 6-pack! I started my healthy living after a very close call with death at age 40 and since then fighting against severe kidney and liver damage. Don’t like talking about it, but this is now 10 years after I was given 2 years to live. After much hardship one of my main aims now is to assist other guys with healthy living and transforming themselves inside and out. I don’t know how much grace will still be given me, but I live now every moment to be the best I can be. To be the best bodybuilder I can be, the best father, best husband and best friend to those whom my paths crosses. I want to live a life worth living and not just do what excites me or pleases me. Living with grace everyday, death becomes a closer reality. This is how I view it: ~DEATH~ A sick man turned to his doctor as he was preparing to Leave the examination room and said, ‘Doctor, I am afraid to die. Tell me what lies on the other side..’ Very quietly, the doctor said, ‘I don’t know..’ ‘You don’t know? You’re, a Christian man, and don’t know what’s on the other side?’ The doctor was holding the handle of the door; On the other side came a sound of scratching and whining, And as he opened the door, a dog sprang into the room And leaped on him with an eager show of gladness. Turning to the patient, the doctor said, ‘Did you notice my dog? He’s never been in this room before. He didn’t know what was inside.. He knew nothing except that his master was here, And when the door opened, he sprang in without fear. I know little of what is on the other side of death, But I do know one thing… I know my Master is there and that is enough.’ Feel free to contact me directly if you wish. Reading this far, the last bit important info on me you need to know, is that my anchor in life is Jesus Christ. Please bear in mind, English is my 2nd language and as a result their might be spelling, grammatical and other language errors in my blog – I do apologise for this! Wish you all many blessings. Gert Louw

8 thoughts on “How to increase your testosterone levels

  1. this funny i was doing a research some days ago about How to increase your testosterone levels and then i was thinking “i think Gert need to do a post about How to increase your testosterone levels”and here is this the post jajaja,thank you for this post.

    1. Gert Louw Michael Chavis – absolutely. Good fats forms a backbone aspect of both the cutting and building diets in the ADVANCED SYSTEM II. An even on top of that the omega 3 and 6 is also included in the suggested supplement stack to compliment the diet. One can never cut out the good fats out of the diet it most definately will spell disaster. The good fats are critical for optimal hormonal system functioning. Plus it aids in fat-loss and plays an important role in a host of other aspects of reaching your goal in transforming your body.

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