Testosterone is a hot topic these days. When men talk about it, women roll their eyes. They hear steroids, pimples on our backs, and steroid-rage, all the while envisioning our necks disappearing due to trap development, while we’re talking about our health, eggs, animal fats, and being the men that nature intended for us to be – at least biologically.
Stop equating testosterone with rage, and instead with happiness. It reduces the risk of depression. Higher natural T levels also equates to more muscle mass and greater fat loss. It’s a hormone we naturally have within us that helps us look and feel the way we want to look and feel. It’s a piece of a bigger puzzle, but an important piece none-the-less.
The ‘Alpha Male Series’ is focused on helping you finish that puzzle – becoming the physical, emotional, financial success story of a man you could be at this very moment. We’re diving deep – balls-deep – into every piece of this puzzle. With the first two articles we’re tackling our hormones, one by minimizing bad hormones (cortisol and estrogen), and the second by maximizing the good ones (GH and Testosterone). We’ll move on to other training and nutrition tips, as well as style, motivation, and career-focused articles soon as well.
With that, let’s start with the second piece of the Alpha Male Puzzle:
How to Naturally Raise Testosterone
Through a series of chemical reactions, our body converts cholesterol into testosterone. I’ll spare you the big words that we won’t remember, and focus on the process. Needless to say, cholesterol is a very important aspect of producing testosterone. We get cholesterol directly – from eggs for example – or from fats (monounsaturated and saturated – trans fats get no love).
Testosterone is also at it height in the wee hours of the morning, from 4-6 am. This gives us two important times to fill our body with nutrients and calories that will raise our testosterone levels, taking advantage of this two hour window: at night before bed, and in the morning. As such, our testosterone-raising protocol’s (or routine, whatever you want to call them) will primarily consist of a morning and an evening routine, as well as an optional late afternoon shake that I’ll get to a bit later.
A couple things to do before we get started:
1. Get your T levels checked at your family doctor.
2. Understand that, if he/she prescribes testosterone-replacement theory, that it’s only a temporary solution, and doesn’t actually help our bodies produce more T on their own – it can actually have the opposite effect.
3. Try the following routine(s), then get your levels tested again and report back here.
Foods That Naturally Raise Testosterone
I brought you briefly through the process of where testosterone begins: with cholesterol. There are certain foods – eggs, fish, meats – that contain properties that help us naturally raise our testosterone levels. While having a diet high in these foods is important, its maybe even more important to have high concentrations of these foods, plus the supplements I’m going to tell you about, in the evening and upon rising.
There are also foods that lower testosterone – like we talked about in the estrogen + cortisol-lowering article. By having a high-fructose diet, men experience lower T levels. A diet high in vegetables and fats (omega-3 fatty acids and saturated fats), without the accompaniment of high-sugar foods, results in higher testosterone levels, but also lower body fat – something that is correlated to higher T levels in men also. Fatter guys typically have lower T levels than guys who are in great shape.
The foods we’ll focus on in our T-boosting routine will be the following: