Your goal is to boost free testosterone naturally. Keep testosterone bioavailability high. This continues How To Boost Testosterone Naturally With Supplements.
How To Boost Free Testosterone Naturally
Focus on 6 areas . . .
• Boost your total testosterone
• Block the testosterone binding effects of SHBG
• Reduce estrogen and the aromatase enzyme that converts testosterone to estrogen
• Reduce stress and cortisol
• Exercise for testosterone boosting
• Eat for testosterone boosting
Your physician should check your testosterone and estrogen levels. Otherwise, you won’t know where you stand on the “total testosterone/free testosterone/estrogen/cortisol” spectrum.
10 Steps To Boost Free Testosterone Naturally
In general, here’s how to naturally boost bioavailable testosterone:
1. Eat Six Small Meals Each Day
Include protein, vegetables, and monosaturated fats. Fats can actually spike testosterone since they play an influencial role in hormone production and regulation. Eating multiple small meals each day controls hormones, insulin, and fat burning.
2. Eat Red Meat
Red meat gets a bad rep when we should actually sing its testosterone boosting praises. In a study of meat eaters and vegans, the vegan group showed 23% higher SHBG and 3% lower free testosterone than the meat eaters. Besides the ability to boost free testosterone naturally, red meat has B vitamins which help you absorb zinc.
3. Eat Some Garlic
In animal studies, garlic has been shown to increase testosterone. The substance in garlic responsible for this is allicin. Garlic provides other proven benefits as well. It’s a known antioxidant and actually a powerful natural antibiotic too.
4. Reduce or Eliminate Alcohol Consumption and Smoking
Alcohol can have a dramatic effect lowering testosterone levels. Limit your drinking or eliminate it altogether. You may discover that one or two glasses per night of dry red wine has little impact on your hormone levels and could provide other health benefits. Alcohols effect on testosterone.
Smoking kills testosterone production.
5. Sleep 7 To 8 Hours Each Night
No matter who you are, you need at least 7 hours sleep each night. Your body needs rest to recover from stress and from working out. Also, deficient rest plays a role in cortisol production and can lead to as much as a 40% decrease in testosterone. In fact, Americans are notoriously sleep deprived. Getting enough sleep is HUGE if you want to boost free testosterone naturally.
6. Minimize Stress & Reduce Cortisol
Stress elevates cortisol and cortisol reduces testosterone levels. Cortisol is a catabolic hormone which means it uses up muscle tissue to provide energy for the body. Ultimately, less cortisol means more testosterone. Follow the 7 Steps For Reducing Cortisol. Cut caffeine, get enough sleep, exercise properly, and take cortisol busters. Bust cortisol with PS (400-600mg twice per day), 1000 mg. of Vitamin C per day, 500mg of ashwagandha daily before bed, and rhodiola rosea, 100-200mg, once or twice per day.
7. Break Down Excess Estrogen & Avoid Xenoestrogens
A simple way to reduce estrogen and get the feeling of a testosterone boost is to take the supplement DIM. DIM (diindolylmethane) is an indole. Indoles are plant nutrients found in cruciferous vegetables and known to reduce estrogen. Take 200mg of DIM each day. Refer to the Step By Step Guide To Reducing Estrogen for a comprehensive means of reducing this feminizing hormone.
8. Workout with Intensity
Exercise boosts testosterone. So boost free testosterone naturally with compound, basic movement resistance training exercises. Exercises that employ several muscles in each lift – squats, deadlifts, rows, bench presses, chin ups, shoulder presses. Keep weights relatively heavy and reps low. One study suggests keeping your weights at 85% of your 1 rep maximum. Limit your workouts to 45 minutes or less and split workouts so you give muscles time to recuperate. Don’t work the same muscle group more than once every 2 days.
9. Reduce Body Fat
The more fat you have, the higher your estrogen levels are. Body fat contains aromatase enzyme which converts testosterone into estrogen. You want to lose fat slowly not through crash diets or drastic calorie restriction. Extreme dieting can actually stop testosterone production.
10. Take Proven Testosterone Boosting Supplements
Zinc – Take 50 – 80mg daily. Inhibits aromatase and lowers estrogen.
ZMA – If deficient in magnesium and zinc, take the recommended dose of ZMA which contains 30 mg zinc, 450 mg magnesium, and 11 mg vitamin B-6.
Pygeum – Take 25mg of pygeum daily. Inhibits 5-alpha reductase and binds with SHBG to boost free testosterone.
Nettle – You can take 250mg daily of nettle to get the effect. A known aromatase inhibitor and 5-alpha reductase inhibitor. Binds with SHBG to boost free testosterone naturally.
Tribulus Terrestris – 500mg – 750mg daily. Boosts testosterone and improves sexual function and libido. Tribulus has only been shown to have effect when testosterone levels are low.
Muira Puama – Take 300mg daily. Boosts testosterone.
Tongkat Ali – Start with (1) 300mg capsule of 1:200 root extract daily taken around lunch time. You can increase to (2) capsules if it’s well tolerated. See www.TongkatCheap.com.
L-Dopa – In the form of mucuna pruriens, take 300mg (10% l-dopa) daily.
DHEA – If tests show you have low DHEA levels, supplemental DHEA can be very effective at boosting total testosterone. You don’t need much. Take 10 to 20mg per day.
Cycling Free Testosterone Boosting Supplements
Supplements that affects natural mechanisms of hormone production need to be “cycled”. In other words, you should take them for a period of time, then stop taking them for a set period. Here’s why . . .
Hormone production in your body works through complex natural “feedback mechanisms”. One hormone tells another to turn on or turn off, depending on how much of a certain hormone is circulating the body. When you stimulate a hormone externally, you may interrupt this feedback mechanism.
When you boost the level of a hormone in your body, the reaction is for the body to return to its previous status. To avoid this, you want to coax changes in hormone levels. Initiate a change, then let the body adjust to this new normal level.
How To Cycle Free Testosterone Boosters
You can try a few different methods of cycling to see which works for you.
Cycle 1 – take whatever supplements or stacks daily for 5 days then stop for 2 days. Repeat this cycle for 3 months, then take 2 weeks to 1 full month off. Then start the cycle over again.
Cycle 2 – take whatever supplements or stack daily for a period of 3 weeks, then stop taking it altogether for 1 week. Repeat this for 3 months, then take 1 full month off.
Cycle 3 – supplement using the same exercise cycle that you are on. So if you’re following a 12 week exercise program, you would take no supplements the first 2 weeks, and start taking a small dose in the third week. Increase the dose in weeks 4 and 5 and then take the full dose weeks 6 through 12. Then stop completely for 2 weeks. The intensity of your exercise should correspond to the increase in HGH release supplements.