We really got into the nitty gritty of the mutifaceted, multifunctional little steroid of testosterone in our last post. If you don’t appreciate the power testosterone has to modulate and amplify your mood, muscles and libido then we don’t know what else to say that’ll convince you. Maybe this will:
The GFP research team (that’s me) agrees with almost everything the good Dr. says in the above video. Except, he’s obviously trying to push his testosterone replacement therapy service. While this is definitely an option for those with abnormally low T, we’ve found boundless other options to naturally increase this wonder chemical that are safer and more effective.
Starting to sound like an infomercial here, but we’re not pushing any product or service, just sharing what we’ve learned in the hopes that our most important asset – you, our fabulous GFP clients – can recapture some of the vim and vigor and lead a healthier, more vigorous, and more libidinous life.
Make these five things a part of your lifestyle and we guarantee your T levels will surge.
1. Throw Around Some Steel
People had and increased their T long before the glut of gels, patches and creams currently flooding the market. One of the best, most efficient ways to kickstart your body into pumping up the T is by pumping yourself up.
Once thought to be something just for roided out muscle heads, scientists are finding new benefits to strength training every day. Not the least of which is increased T levels. This study found that not only did resistance training increase sex steroid levels, but they also found that testosterone can be produced by muscle tissue (previously it was believed that only the testicles and adrenal cortex synthesized T in the body). Think about that for a minute… Not only does the act of going to the gym and lifting weights trigger a surge in testosterone, it also increases your the amount of muscle in your body which itself will produce more T even when you’re not at the gym. That’d be like a car that when you drove it fast it somehow synthesized more petrol and made its own engine stronger. Cars can’t do that, the human body can. Think about that the next time you’re thinking of skipping the gym.
Compound, muti-joint lifts – like squats or deadlifts – have been found to be the most effective. But if you haven’t seen the inside of gym since grammar school, we recommend starting slow. Even resistance band training has been shown to have a positive effect on testosterone levels.
Reduce Your Stress Levels
For every benefit of weightlifting that scientists find, they also find another negative of stress. There is a solid evolutionary reason for stress: when you see a saber toothed tiger it behooves you to get a sudden spike in adrenaline and cortisol and experience increased heart rate, tension and respiration.
The problem is that our brains haven’t completely figured out how to differentiate the myriad of less life threatening stresses in modern life. Early humans ran into a saber tooth maybe once or twice a year; we’re bombarded with stressors on a daily basis. Being in a low level state of ‘fight or flight’ stress wreaks havoc on our physiology and has been shown time and again to correlate with decreased testosterone. So, next time someone steps in front of you in a queue, instead of internally seething and letting your inner caveman go into full on tiger wrestling mode, take a deep breath, let it slide and think about all the healthy testosterone you’re making, and what you can do with it later.
Cherish Your Sleep
We’ve all heard over and over again: doctors recommend getting 7 to 8 hours of sleep every night. But who has time for that? It seem like a lot but getting less than this on a regular basis has been shown to decrease testosterone levels by at least 10%. Yikes.
Changing sleep habits is difficult, but doable. There is a whole industry around researching good ‘sleep-hygiene’, or the practices and techniques one can take during the day to ensure a good night’s sleep – here’s a good starting guide – Harvard Sleep School tips.
Pour Fewer Pints
This one was really hard to stomach personally but there’s no denying the abundant science showing that the manliest of drinks, beer, just isn’t good for the manliest of hormones. Curse you science!
Couple shockers about the hoppy brew to keep in mind next time your sitting down for a pint:
- Hops – the little flowers used to make all beer – contain a chemical called phytoestrogen which is such a potent estrogen catalyst that it’s used to treat hot flashes in menopausal women.
- Alcohol consumption reduces the benefits of weight lifting so in addition to flooding your system with an estrogen analogue, it’s cutting into the testosterone increases you might get from lifting.
Project Manliness Externally and Reap The Internal Rewards
From baboons to the boardroom, alpha males tend to comport themselves differently. Whether it’s puffing up their chest and standing on hind legs, or casually surveying the meeting with hands clasped behind the head; adopting a ‘power pose’ leads to real physiological changes.
Researchers at Columbia university had subjects hold these power poses for just two minutes and found an astonishing 20% increase in T levels!
Bottom line: posturing like a badass can actually make you a badass.
Having Sex is Great for The Sex Hormone!
Remember Rocky Balboa’s trainer Mick? He was a tough ol’ goat, but his proclamation to the Italian Stallion that sex before a fight kills the legs couldn’t have been more wrong. Sex is a good thing (duh!) but it’s also fantastic for increasing testosterone.