These natural methods are far safer and can even be better at getting rid of man boobs than the medical approach. This is because whole-body weight training , high intensity interval training , low carb dieting , and limiting estrogen exposure , all help to boost testosterone levels. With that said, lets get started on your road to high testosterone and a flat chest. Testosterone is so valuable to us men, that there have been hundreds of different scientific studies into what kind of foods, activities, lifestyles, etc.
Different methods work better for different people, and it can depend a lot on your circumstances. If you are greatly sleep-deprived and live a stressful life, then improving sleep and reducing stress will elevate your testosterone levels a lot. As I mention below, good sleep is a very important factor for boosting testosterone, but if you are already sleeping well 8 hours a day, then you need to look to other methods to help boost your testosterone further.
One of the reasons being overweight results in low testosterone, is that fat cells store the enzyme aromatase.
Aromatase converts testosterone into estrogen. The more fat you have, the more aromatase you have, giving you both lower testosterone levels and higher estrogen levels. In the above study, free testosterone levels went from an average of 9. The best way to lose weight, is to go on a low carb diet, fast intermittently , and to do whole-body weight training and HIIT.
The reason most young men get morning wood, is because your body produces most of its testosterone while you sleep. The longer you sleep, the greater your testosterone levels: Lack of sleep can kill your testosterone levels. Where some studies say that duration of sleep is more important like the study above , others say that quality of sleep is more important like the study above. Studies also show that it works the other way round too.
Low testosterone levels give you poor sleep. Losing weight not only boosts testosterone, it also helps you sleep better through other mechanisms like better breathing and oxygen supply while sleeping , which will boost testosterone even further! Classic bodybuilders of the pre-steroid era, the likes of Steve Reeves, were known to sleep 9 hours a day to maximize natural testosterone production.
Could it be that having more sex can boost testosterone levels? Tell me this is so! Testosterone levels were found to increase on intercourse nights after sex, and did not increase on nights without intercourse. Other studies suggest that just the anticipation of sex leads to increased testosterone levels.
And looking at it the other way round, studies also show that lack of sex leads to lower testosterone levels. Also, if you masturbate frequently to internet porn, this video will give you an important reason why you should stop!
Then there is a general drop in libido, and in the end it becomes impossible to get an erection. If you are addicted to internet porn, make like a convert to a new religion who gives up alcohol, or a father who is told his smoking habit will kill him, and kick that habit for good. In a study in China , 28 men abstained from ejaculation for one week. The researchers found that abstaining from ejaculation for 6 days had no impact on serum testosterone levels. On the seventh day, testosterone levels peaked to a huge, The research generally suggests that ejaculation does not lower testosterone levels immediately after ejaculating.
However, a lot of men do complain about low energy and suffering from other symptoms of low testosterone if they ejaculate too often. You can have sex and masturbate without ejaculating. So the take-home message here is this: Though testosterone is produced down below in the testes, your brain ultimately decides how much testosterone your testes will produce. It starts with the hypothalamus in the brain, which secretes gonadotropin-releasing hormone GnRH. GnRH signals the pituitary gland in your brain to secrete luteinizing hormone LH , which goes to the testes and stimulates testosterone production.
When the brain thinks you need more testosterone e. One thing your brain sees as a cue for stimulating testosterone production, is competition.
Research has found that both a winning attitude and winning itself, result in increased testosterone levels. Losing attitudes and losing on the other hand, result in decreased testosterone levels.
In the face of competition, testosterone rises in two phases: It rises in the face of a challenge — in anticipation of competition just like it rises in anticipation of sex. After competition, it rises in winners and declines in losers. Just like in anticipation of sex, anticipation of a competitive event will lead to increased testosterone levels. Rather, why not work competition into your every day life?
Next time you train with your gym buddy, see who can best their 1-rep max by the highest percentage. The loser pays for lunch. It generally takes at least a month before you can feel any change in your testosterone levels. The good news however, is all of the above is stuff that makes you feel better. We all feel better when we lose weight, sleep well, have lots of sex, and compete with a winning attitude.
Your life will get better, and your chest will flatten out over time. But remember, this is only if you are having problems in any of these areas.
There are certain foods for example, that can totally kill testosterone levels, and others that boost testosterone. There are also many other environmental factors that influence your testosterone levels — lifestyle factors, exercise, and exposure to chemicals. They need to use a multi-faceted testosterone boosting approach. Testosterone expert, Carlos Moreno, reveals these secrets here: