10 Simple Steps To Skyrocket Your Natural Testosterone Production
1) Use compound exercises as the cornerstone of your workouts. I'm talking about the basic, bread-and-butter lifts such as squats, deadlifts, bench presses, rows, chin-ups, dips, lunges and military presses. These exercises will place your muscles under the greatest amount of stress in the gym and will force your body to increase testosterone production.
2) Always train with 100% effort and intensity. If you want to see real muscle gains, you must be willing to push yourself to the limit in the gym. Again, greater muscular stress in the gym translates to higher testosterone output.
3) Train your legs equally as hard as your upper body. As you may already be aware, intense leg training can actually stimulate growth in your chest, back and arms. This is due in part to the increase in testosterone that leg training induces.
4) Increase your EFA consumption. Essential Fatty Acids from sources such as peanuts, avocadoes, fish and healthy oils like flax seed, olive and canola are a great way to naturally boost testosterone levels.
5) Reduce your intake of soy. Soy protein raises the body's levels of estrogen (the main female hormone) and this has a direct negative effect on testosterone levels.
6) Limit your consumption of alcohol. Alcohol has been shown to have quite a dramatic effect on testosterone levels, so try to limit your "binge drinking" nights and keep your alcohol consumption in moderation.
7) Increase your dietary intake of cruciferous vegetables. Broccoli, cauliflower, radishes, turnips, cabbage and brussel sprouts have all been shown to dramatically reduce estrogen levels, thereby raising testosterone.
8) Lower your daily stress levels. Being overly stressed stimulates the release of "cortisol", a highly catabolic hormone that will cause your testosterone levels to plummet.
9) Increase your sexual activity. Sexual stimulation causes the body to increase the production of oxytocin which increases endorphin production (the "feel-good" chemical), and this also raises testosterone.
10) Make sure to get adequate sleep every night. A lack of sleep contributes to cortisol production, and this will lower your testosterone levels.
If you are trying to decrease your testosterone levels because you have prostate issues, then I would probably consider consuming soy and maybe severely limiting fat consumption (especially linoleic acids containing types).
Some discussion of fats impact on prostate and breast cancer rates:
A more detailed discussion:
Dietary fat provides energy and essential fatty acids for the body. In addition, fat acts as a carrier for vitamins A, D, E and K. Fats are classified loosely as saturated, monounsaturated or polyunsaturated, depending upon which type of fatty acid is predominant in the fat. Polyunsaturated fats (found primarily in vegetable oils, such as oils of corn, safflower and sunflower) contain high amounts of linoleic acid, a fatty acid that stimulates prostate cancer cell growth. Olive oil consists predominantly of monounsaturated fat and does not pose a problem. Overall, high-fat diets are linked to an increased risk for prostate cancer.
Above and much more reading from: http://www.csmc.edu/3423.html
Edited by lucid, 25 March 2008 - 10:39 PM.