Less fat, more muscle, stronger bones, more strength, bull-like libido, and improved mood are just a couple of the benefits that come along with having a high testosterone level count.
Testosterone is a hormone that is naturally produced in men’s body. Particularly in men’s testicles. Testosterone keeps a man's muscles and bones strong, responsible for your mood and positive outlook, overall energy and helps keep body fat low and maintains his sex drive. Simply put, it is the main hormone that makes a man- physically at least.
One thing you may not know about testosterone is that daily stress from work, personal life, and even workouts can actually lead to lower testosterone levels.
In fact studies show testosterone levels decrease as early as the age of 25. (YIKES!)
A blood test can confirm your level of circulating testosterone. Some typical symptoms of low testosterone blood levels in men include low sex drive, low semen volume, hair loss, and fatigue, lack of energy, decreased muscle mass, body fat, and mood changes just to name a few.
So is this what we really have to look forward to as we age?! If so I never want to grow up!
Thank God there are things we can do naturally to increase our testosterone levels and stay forever young or at least feel like it it.
Top Testosterone Herb/Mineral Boosters
ZMA (Zinc Magnesium Aspartate and vitamin B-6)
ZMA is one of the most underrated natural testosterone boosters.
In 1999 study shown increases up to 30% in free and total testosterone and about a 5-percent increase in levels of insulin-like growth factor 1 (IGF-1). Those taking a placebo had a 10-percent decrease in testosterone levels and a greater than 20-percent decrease in levels of IGF-1! However this study was conducted by one of the owners of a company that holds the patent on ZMA. Not completely unbiased.
ZMA may have helped raised test levels because the participants shown to have borderline deficient levels of both minerals at the beginning of the study, so raising their levels could’ve accounted for the rise in testosterone.
- Vitamin B6 is a water-soluble vitamin that is a cofactor in many reactions in the body.
- It’s involved in the synthesis of neurotransmitters, histamine, and hemoglobin.
- Vitamin B6 is also helpful in allowing the muscles to use stored glycogen (storage form of carbohydrate) for fuel during workouts.
- Vitamin B6 is added to ZMA because it can aid zinc and magnesium absorption by the body.
Fenugreek would be my second go to when it comes to boosting testosterone levels. It increases testosterone levels via inhibiting the conversion from testosterone to dihydrotestosterone (DHT), which is a more potent androgen that has 3-10 times the strength of testosterone.
Tribulus is a vine plant with a long history of widespread use. Historically, Tribulus has been used in acient Greece, India, and Africa to support overall well-being.
More recently, people around the world have started taking Tribulus to support testosterone release, encourage muscle development, and support healthy libido function.
Tribulus has been shown to increase testosterone up to 30% and it improves the sex drive in 60% of erectile dysfunction cases.
Yohimbe has been known to increase testosterone levels because it does increase libido. While there’s no proof in increasing testosterone it does aid in fat loss.
Yohimbe primarily works as a vasodilator opening up the blood vessels especially in the lower extremities such as the genetalia.
Best Testosterone Booster Supplements
In no particular order these are my top 3 products that have a high rating and work well with promoting increased test levels and vitality.
BPI: Anabolic Stack Natural Test Booster
Cellucor: P6 Natural Testosterone Booster
Of course here at reubenbrooksfitness.com, we do not solely advocate diet and supplements. We ALWAYS recommend an exercise plan in conjunction with the meal plans. Here are the top 3 workouts tips that naturally increase testosterone levels:
Sprint boosts testosterone levels according to multiple studies. Do several sprints in the treadmill after your daily dose of weights. Or simply do a few sprint repeats in your backyard, park or anywhere you please!
Lift Heavy Stuff
Lifting really heavy things not only builds muscles, but it's also primarily increases your testosterone levels. If you are a gym newbie, don’t let heavy lifting scare you away. You can start off with exercises on weight training machines until you develop the strength and skill to endure weight barbell or dumbbell versions.
Use Rest Periods while Working Out
Testosterone and growth hormone are produced in greater levels when you rest for short to moderate periods while working out. Maximize your time at the gym by doing alternate activities during these rest periods, such as stretching. Exercises other groups of muscles and don’t stress the same muscles you just worked. A rest period of 60-90 seconds between sets is a good guideline.