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Getting Testy- A Guide to Increasing Testosterone Naturally

Written by Ken Hunt Steel Gym. Posted in *NEW, FITNESS, FOOD/BOOZE, HEALTH, MIAMI, NYC

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Ken Hunt is an AFI-certified trainer and owner of Steel Gym in New York City. Ken’s articles have been featured in The New York Times, Compete, Horizon Barcelona, LaCosmopolatina, Dignity, Men's Fitness, Genre, HX, Stonewall News and EXIT South Africa, and he’s a frequent guest on Sirius OutQ Radio. Ken also travels the country lecturing on physical fitness and sharing his work-out secrets. He is currently finishing his new book “ The Hunt for Fitness,” working an a new cable TV project. Steel Gym has been named one of the top 5 gyms in the U.S. by Muscle and Fitness Magazine. Steel is also ranked as the "#1 Gym in New York" by the American Fitness Institute for "cost, cleanliness, equipment and service," and has been called "the last real gym left in New York" by famed bodybuilder Victor Martinez. For the second year in a row Steel was awarded both the Talk Of The Town Award for outstanding customer service, and received the New York Award for Physical Fitness. The gym is located at 146 W. 23rd St, New York, NY 212.352.9876 http://www.steelgym.com Steel Gym has been named one of the top 5 gyms in the U.S. by Muscle and Fitness Magazine. Steel is also ranked as the "#1 Gym in New York" by the American Fitness Institute for "cost, cleanliness, equipment and service," and has been called "the last real gym left in New York" by famed bodybuilder Victor Martinez. For the second year in a row Steel was awarded both the Talk Of The Town Award for outstanding customer service, and received the New York Award for Physical Fitness. Steel Gym is located at 146 W. 23rd St, New York, NY http://steelgym.com

I have received many letters recently asking about the benefits of increased testosterone as it relates to fitness. The older we get, testosterone production slows down and the body has a decrease in the amount of free testosterone available in the bloodstream. These reduced levels can cause a variety of problems, including hair loss, irritability, a reduced libido and the inability to maintain muscle mass. Your doctor can perform a simple blood test to gauge your testosterone levels. And there are many prescription products on the market that help you boost your levels. But there are several ways to increase your testosterone levels naturally.

First, eat the right kinds of foods. Proteins in eggs and whey allow the adrenal glands to keep the levels of testosterone in the body steady. Eating fruits and vegetables can also have a positive effect on the levels of testosterone in your body. Because fat contains enzymes that convert testosterone to estrogen, having a lot of fat on your body increases your chances for developing low testosterone levels. Fruits and vegetables can help you lose fat and develop a stronger immune system. Eating meat can also help, and peanuts can raise testosterone levels better than most other foods.

Also- cut down on your sugar intake. Testosterone levels decrease after you eat sugar, which is likely because the sugar leads to a high insulin level, another factor leading to low testosterone. Based on USDA estimates, the average American consumes 12 teaspoons of sugar a day, which equates to about two tons of sugar during a lifetime.

If you are looking for more specifics–The mineral zinc is important for testosterone production, and supplementing your diet for as little as six weeks has been shown to cause a marked improvement in testosterone among men with low levels. Likewise, research has shown that restricting dietary sources of zinc leads to a significant decrease in testosterone, while zinc supplementation increases it — and even protects men from exercised-induced reductions in testosterone levels.

Vitamin D, a steroid hormone, is essential for the healthy development of the nucleus of the sperm cell, and helps maintain semen quality and sperm count. Vitamin D also increases levels of testosterone, which may boost libido.

Weight bearing exercises are also an excellent way to help increase the levels of testosterone in your body. Instead of training one or two of your small muscle groups, concentrate on training large muscle groups to get the maximum effect on your testosterone levels. Instead of doing many res with a low amount of weight, do five reps with a weight that is difficult for you to lift. Working large muscle groups by using a heavy workload has been shown to increase testosterone levels.

Finally, you can increase your testosterone levels with some very common sense approaches to health and wellness. First, limit the amount of alcohol you consume. Drinking makes your body slow down its production of testosterone and other hormones because it is busy processing the alcohol to clear it out of your system. Research shows that if you get more sleep, you can raise your testosterone levels. If your levels are low, try getting a better night’s sleep.

And learn how to relax. When you’re under a lot of stress, your body releases high levels of the stress hormone cortisol. This hormone actually blocks the effects of testosterone, presumably because, from a biological standpoint,testosterone-associated behaviors (mating, competing, aggression) may have lowered your chances of survival in an emergency (hence, the “fight or flight” response is dominant, courtesy of cortisol).

Following all of these natural methods of increasing your testosterone can raise your levels and make you look and feel better!

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