Category Archives: Testosterone

Guys: raise your testosterone levels naturally by eating more pumpkin seeds

by Ethan A. Huff, staff writer 

(NaturalNews) The male species has it tough these days. Our collective hormone balance is constantly being assaulted by things like toxic outgassing from plastics, chemical contamination of food, estrogenic compounds in soy and other food additives, lack of proper nutrition, and a host of other negative factors, all of which have contributed to an epidemic of low testosterone. But if you are a man trying to preserve your masculinity in this hostile modern environment, adding pumpkin seeds to your diet is a great way to help raise your testosterone levels naturally.

Rich in vitamins E, C, D, K, and B, pumpkin seeds are a powerhouse of nutrition capable of supplying men with high doses of the substances they need to maintain optimal health. Pumpkin seeds are also loaded with calcium, potassium, copper, niacin, phosphorus, manganese, iron, and zinc, the latter of which is absolutely vital for healthy sperm production. Zinc is also crucial for healthy prostate maintenance, a lack of which can lead to an enlarged prostate and impotence.

Specifically, the zinc content in pumpkin seeds helps prevent the body from converting too much testosterone into dihydrotestosterone (DHT) by aiding in the production of more testosterone. Though DHT is necessary at appropriate levels for good health, a lack of regular testosterone, which is often preempted by a lack of proper zinc intake, can lead to too much DHT being produced. The result is premature balding and an enlarged prostate, which can potentially lead to prostate cancer later in life.

Beyond this, pumpkin seeds are rich in both omega-3 fatty acids and tryptophan. The former is a precursor to prostaglandins, a hormone-like substance that plays a key role not only in sexual health but also in sexual desire. And tryptophan is a precursor to serotonin, a brain chemical that regulates mood and promotes feelings of calm and relaxation, both of which are necessary for maintaining a healthy sex drive.

“They’re rich in zinc, magnesium, and healthy fat, making them one of the best foods to naturally boost testosterone,” explains Matt Moore on his blog The Art of Manliness. “Preparing, roasting, and eating them is also a simple and fun activity enjoyed by couples and families alike,” he adds.

For pumpkin seed recipe and preparation ideas, visit:

Pumpkin seeds, pumpkin seed oil beneficial in virtually all areas of health

As far as their many other health benefits, pumpkin seeds have been shown scientifically to help improve bladder function, prevent the formation of kidney stones, protect cardiovascular health, guard against liver disease, detoxify the body and blood, relieve arthritis, target harmful parasites in the gut, relieve anxiety, and promote restful sleep.

The Life Extension Foundation (LEF) published a thoroughly informative piece on pumpkin seeds back in 2012 where you can learn more about this incredible “superfood:”

“With a remarkable assortment of health-enhancing nutrients, from magnesium, protein, niacin, and zinc, to its high concentration of tryptophan and essential fatty acids, pumpkin seeds provide a powerful health punch that offers protection against common health problems including cardiovascular disease and osteoporosis,” writes William Gamonski for LEF. “It also provides powerful relief for people suffering from bladder dysfunction, anxiety, and arthritis.”

Sources for this article include:

ZMA: Naturally boost testosterone levels

by John McKiernan 

(NaturalNews) Low testosterone levels in men can result in muscle deterioration, diminished sex drive, depression, low energy, infertility and loss of hair among various other consequences. Slightly elevated testosterone levels on the other hand, will promote muscle growth, energy, sex drive and an overall sense of well being.

Low testosterone and mineral deficiencies

There are many pharmaceuticals available for the treatment of low testosterone. Unfortunately, the majority of them cause side effects; and rather than working with your body, in many ways they can work against it. For some men that suffer from low testosterone, there may be a very specific cause, like a mineral deficiency. This is why it is important to experiment with safe and natural alternatives like ZMA. ZMA first became popular in the bodybuilding world for its proposed ability to increase strength and muscle mass; however, it is beginning to get more mainstream recognition.

Zinc monomethionine aspartate and magnesium aspartate are united to create the relatively new mineral supplement, ZMA. Both zinc and magnesium are mineral elements required for many physiological processes. It appears that each of these minerals may also possess the ability to increase free testosterone levels, which plays a direct role in muscle synthesis. One study published in the American Journal of Clinical Nutrition states “supplemental magnesium and zinc apparently improve strength and muscle metabolism.”


Magnesium, which is necessary for over 300 biochemical reactions in the body, is deficient in many Americans due to poor diet. Therefore, supplementation of this mineral may cure deficiencies for many who were unaware the problem existed.

Two separate studies (published in the Journal of Clinical Chemistry and Clinical Biochemistry and by the Institute of Clinical Chemistry and Pathobiochemistry) found that Magnesium supplementation decreased cortisol levels, which would in turn have an anti-catabolic effect. One of the studies reported that “magnesium supplementation reduced the stress response without affecting competitive potential.”

A study published in a 2011 issue of Biological Trace Element Research found that ingesting approximately 10 mg of magnesium per kg of body weight caused an increase in free testosterone levels.


The relationship between zinc and testosterone has been studied extensively and although the results are conflicting, one thing seems to be clear; zinc deficiencies do contribute to low testosterone levels.

One study published by Wayne State University School of Medicine states that “zinc deficiency is prevalent throughout the world, including the USA. Severe and moderate deficiency of zinc is associated with hypogonadism (little to no testosterone production) in men.” The study concluded that “zinc may play an important role in modulating serum testosterone levels in normal men.”

All of these findings indicate that both zinc and magnesium could potentially be effective in increasing free testosterone levels and promoting anabolism, particularly in those with deficiencies.

Boost your testosterone, don’t replace it

In direct contract to anabolic steroids, natural mineral supplements like ZMA trigger production of the body’s own testosterone, which means you’ll never have to worry about plummeting, or unstable testosterone levels. Testosterone replacement therapy, on the other hand, shuts down the body’s production of the hormone, which means coming off of this type of treatment will result in dangerously low testosterone levels. In some cases, the body may never start producing its own testosterone again, which means you will be required to continue the therapy for life.

The best thing thing about a natural supplements like ZMA is that if you decide it doesn’t work for you, no harm done. You are simply ingesting minerals that only have the potential to improve your health in various ways, one of the more prevalent being increased testosterone levels.

Boostez votre virilité grâce à la testostérone !

La testostérone, hormone mâle secrétée par les testicules, joue un rôle important dans le développement de notre corps et de notre sexualité. Il va donc sans dire qu’il est important, voire primordial, de la garder à un niveau élevé ! Mais comment faire pour que notre taux de testostérone crève le plafond ?
Vous faites bien de vous préoccuper de vos hormones mâles. En effet, un manque de testostérone peut vous couter la vie ! Comme si la perte de masse musculaire, de densité osseuse et de votre désir sexuel ne suffisait pas, des études scientifiquement montrent qu’un faible taux de testostérone peut également augmenter le risque d’avoir un cancer de la prostate, d’être touché par des maladies cardiaques, et peut même entraîner la mort
Perdez vos kilos en trop
Quand votre tour de taille augmente, votre niveau de testostérone baisse. Prendre par exemple 15 kilos accélère l’âge du déclin de votre niveau de testostérone de 5 ans.
Musclez vos biceps
Des chercheurs finlandais viennent de découvrir que les hommes qui soulevaient des poids régulièrement augmentaient leur niveau de testostérone de 49%. Alors que vous renforcez vos muscles, le taux de testostérone produit par votre corps augmente. S’entrainer deux fois par semaine suffit pour en voir les bénéfices.
Consommez de la matière grasse
Vous perdez du poids pour garder un bon taux de testostérone mais éliminer toutes les matières grasses de votre alimentation peut aussi en provoquer la chute. Pour protéger votre cœur et préserver votre testostérone, mangez des aliments riches en graisses mono-insaturées que l’on trouve dans le poisson ou l’huile d’olive par exemple.
Éloignez vous du comptoir…
L’alcool peut faire des ravages sur les hormones mâles. Limitez votre consommation d’alcool à un ou deux verres de vin par jour afin d’éviter une baisse de testostérone.
Halte au stress !
Le stress peut rapidement faire chuter votre testostérone et faire monter votre taux de cortisol qui supprime la capacité de votre corps à produire de la testostérone et à l’utiliser dans les tissus. Faire de la course peut vous aider à maitriser votre stress. Les blessures et la fatigue sont des signes que votre entrainement est plus susceptible de faire baisser votre taux que de l’élever… Décidément, ce n’est pas toujours simple d’être un homme !


Fighting Hormones with Hormones

NOTE:  If you have not yet read yesterday’s article, Three Hormones You MUST Address for Fast Fat Loss, do that now by clickingHERE (page opens in a new window).  You first need to fully understand the information in that article to fully grasp today’s content.
Once you’ve got that done, proceed below:
As I’ve covered previously, when you are breaking through a fat loss plateau or trying to get to the Final Phase of leanness, things get a bit murkier than they do with traditional fat loss.
Rather than dieting excessively in order to create a Calorie deficit, we seek to enter into energy debt by way of intelligently designed training protocols.  In addition, keeping energy intake high ensures that leptin levels don’t drop and throw another hormonal monkey wrench into the machinery.
Because, as we know from yesterday’s article, when you’re getting very lean or you’ve hit a plateau, fat loss is not just about Calories in vs Calories out–it’s about your hormonal environment and the way that affects fat storage, and thereby fat loss.
When you’ve lost the first 20 or 30 or whatever pounds, you’ve lost the “easy” fat.  What you’ll notice about your body is that you’re now holding fat specifically in your trouble areas; and those trouble areas are determined by your specific hormonal environment.
If you’ve been following along, by now you know that it’s not just about energy debt or cardio or to a lesser extent diet (although all of those things do factor in quite a bit, obviously). 
When your fat loss has stalled and you’re trying to break through that wall, or when you’re trying to rid yourself of those last stubborn 5-10 pounds, it’s a hormonal battle.
And there is only one way to win: fight hormones with hormones.
We’ve established that there are three specific hormones that cause the three most common types of regional fat storage.
As a quick recap:
1. Estrogen – the female sex hormone responsible for lower body fat storage patterns.
2. Insulin – Or rather, insulin resistance; this nasty little dude heavily influences fat storage in the love handle and lower back area.
3. Cortisol – the appropriately dubbed stress hormone is part of the reason you’ve got more flab than ab.
Those are your enemies.
Now, I want to talk to you about how you can actually increase the production of other hormones that offset the above “bad” hormones–through the manipulation of training methods.
In this corner…
Estrogen vs. Testosterone
Now that we’ve established (again, with apologies to the ladies) that estrogen is the main reason lower body fat storage occurs, we need to know how to work around that.
Well, how else would you combat estrogen but with testosterone?  In all honesty, when if comes to fat loss and muscle gain,testosterone good, estrogen bad.
It’s for that reason that professional athletes, bodybuilders and the juicers down at the Jersey Shore use illicit steroids that are derivatives of testosterone. 
Of course, that’s not an option for us–and certainly not desirable. 
Instead, we are going to increase testosterone levels naturally, through training.  Not only will this increase the net fat-burning effect of all exercises, but more appropriate to our purposes here, it will also facilitate in getting rid of lower body fat.
I should mention something here to alleviate any concerns:  it is NOT possible to produce a detrimental amount of testosterone through training.  So ladies, you don’t have to worry about any masculinizing effects.
Instead, training produces what we would term a ‘high’ amount of testosterone from a physiological perspective, relative to what your body normally produces.  For the guys, this means that such training will help you put on a bit more muscle–just not steroid muscle.
Got it?
Okay, moving on. 
At this point, I know you’re thinking, ‘all right Roman, get to the point, what do I do?”
Great question.  And the answer is Density Training.
Training in a way that seeks to increase training density is one of the best ways to spur your body to produce and release more testosterone, which will (obviously) help you lose that estrogen related fat storage.
Training density can be defined as the amount of work you do in a given amount of time during a training session.  If you want to increase density, you can do more work (sets, reps, or both) in the same amount of time, or do the same amount of work and decrease the time in which you do it.
However, I’ve come up with a method of density training that is specific to radical fat loss, and this means that not only will you produce the testosterone necessary to mitigate your regional fat issue, but you’ll also lose more fat on the whole.
Pretty cool, eh?
So here is how we do it.  As an example, let’s pick 3 exercises: the overhead press, the dumbbell row, and the squat.
Setting these up in a circuit fashion, you perform them one after another with little rest in between. 
Sounds like just about any circuit training protocol, right?
Instead of having a set number of reps, we’re going to be forming each of these exercises for TIME–you simply have to do as many as you can in a given time period.
To make it easy, let’s say you did each of the above exercises for 30 seconds.  In performing such a circuit, your results might look like this:
Overhead Press:  25 pound dumbbells for 20 reps
DB Row: 40 pound dumbbells for 18 reps
Squat: 100 pound barbell for 22 reps
Not too shabby.  Now, HERE is where it gets crazy.
We’re going to take advantage of some cool things that happen in the body; triggers that happen which will make you more efficient and more capable.
To do that, we’re going to INCREASE the weight by 10-20% and try to do MORE reps.
Does that seem impossible?  It isn’t.  Due to neuromuscular junction and neural activation, in almost ALL cases, you’ll be able to do just that.
Your second attempt at that circuit might look like this:
Overhead Press:  30 pound dumbbells for 23 reps
DB Row: 50 pound dumbbells for 20 reps
Squat: 120 pound barbell for 25 reps
I know you’re having trouble believing that outcome is even possible, much less common, but I implore you–try it for yourself!
Density training is fun, challenge-based, burns a heck of a lot of fat, and–most importantly–is one of the best training modalities around for increasing testosterone production and release.
Training for increased workout density will help you shed stubborn lower body fat, and as we’ve mentioned more fat on the whole.
Insulin Resistance vs. IGF-1
As I mentioned in the video above, insulin resistance is combatted very nicely by a hormones called IGF-1, or Insulin-like Growth Factor one.
Producing extra IGF-1 via training will help you (and me!) improve insulin sensitivity and begin to rid ourselves of love handle and lower back fat.
We established yesterday that insulin resistance is very common, particular in people who were previously overweight; so if you have lost some fat and you’re now struggling to lose a bit more, and that fat happens to be in your love handles, I’m willing to bet you’re suffering from some degree of insulin resistance.
In order to get rid of that fat, we have to do fat burning workouts (obviously) and increase insulin sensitivity to the greatest degree that we can through the training effect.  To that end, we need to employ what I call Dynamic Training.
Dynamic training is pretty much the over-arching concept of how I design fat loss training programs–it consists of using fast-paced movements to teach the body how to move more efficiently.  Combination movements, like the squat-to-press I demonstrated in the above video are also brought to bare.
Because this style of training is extremely expensive in terms of energy (Calorie) demand, by and large dynamic training is excellent as a general fat loss modality. 
Perhaps more importantly, however, is the fact that utilizing these types exercises and setting them up in a non-competing circuit fashion under the dynamic training umbrella is an incredible way to produce IGF-1–and that is one of the most effective methods to mitigate insulin sensitivity.
Take it from someone who knows; nothing is better for combating love handle fat than increasing insulin sensitivity–and one of the most effective ways to do that is to produce more IGF-1 through dynamic training.
Cortisol vs. Growth Hormone
And now we come to our final bout of the evening–the main event, as it were.
We have touched on cortisol a bit, so I won’t rehash that too much.  Suffice it to say that the higher your cortisol levels are, the more fat you’re going to be storing on your belly.  Given that fact, it stands to reason that if you store fat primarily in the abdominal region, you’re a victim of high cortisol.
Never fear, though: Growth Hormone is here.
Also known as the “fountain of youth”, growth hormone is the single most effective compound your body can produce to affect both fat loss and muscle gain.  The more you produce, the faster you’ll lose fat and build muscle.  It’s just as simple as that.
Now, in addition to that awesome little fact, growth hormone is going to whoop cortisol’s ass and help you burn belly fat. 
Also, you’ve probably heard that one of the ways to reduce your cortisol levels is to get more sleep.  That’s something you hear on nearly all the medical TV shows.  What you don’t hear is the reason.
You see, sleeping is one of the main ways by which your body produces growth hormone.  Or, saying it another way, while you’re asleep is your body’s primary opportunity to produce growth hormone. 
And, as I stated previously, growth hormone is one of the main hormones that reduces the effects of cortisol.
Sleep more and you’ll produce more GH.  Produce more GH and you’ll have less cortisol.  Therefore, sleeping more results in lower cortisol levels.  Got it?
Of course, I’m not suggesting you can just sleep your way past a fat loss plateau; although getting more sleep does help.  I’m merely illustrating the relationship between cortisol and growth hormone.
Which leads us to the production of growth hormone as it relates to training.
While nearly all forms of exercise produce both growth hormone and cortisol, some types are better than others.  Cortisol, as I mentioned in the previous article, is produced heavily in long duration cardio sessions–so let’s not do that.
Instead, we’re going to utilize a style of training that produces more growth hormone.
To do that, we’re going to employ a training method known as Lactic Acid Training.
In order to get to the growth hormone, you must first produce lactic acid.
Lactic acid, by way of a definition, is a byproduct of the chemical reactions that take place during exercise.  This substance is wildly irritating to the nerves, and your body responds.
Think of lactic acid as sort of a type of oil igniting fires as it flows through you–your body will call the fire department to put those fires out.  And your body will do that by dousing them with soothing, cooling growth hormone.
Okay, maybe I’m being a little simplistic with my metaphor, but it gives you a general idea.
In any event, we must structure training to produce the most lactic acid possible.  And, because lactic acid is primarily produce in the concentric (positive) phase of anaerobic exercise, we extend that period, and decrease the eccentric period.
What that means is that we lift the weight very very slowly, and lower it very very quickly so that we can have a fast turn around.
As an example, if you’re doing a squat, you’ll descend to the bottom the squat very quickly (drop down fast, but still controlling the weight somewhat) and then lift the weight sloooowly, oh so sloooowly–over a period of 4-6 seconds. 
This will create tremendous amounts of lactic acid, which will intern send GH production into overdrive.
I must mention that training in this way necessitates the use of lighter weights than you normally would on any given exercise. Therefore, if you’re interested in lactic acid training, I suggest you reduce the weight you’d use on any exercise by about 30% in order to be both safe and effective.
With traditional training methods, you’d lift the weight pretty quickly and lower it slowly.  Here, we’re doing the opposite, in order to produce the most lactic acid possible, which will then lead to a corresponding increase in the production of growth hormone.
This will result in not only reducing cortisol, but also reducing cortisol related fat storage in your belly.
On top of it all, it’s great for fat loss in general!
Closing Thoughts
Although the battle against hormone-related fat storage can be a tough one, it’s certainly easier when you yourself have hormones on your side–tougher, stronger, better looking hormones!
Say goodbye to cortisol and belly fat with increase growth hormone production via lactic acid training.
Make lower-body fat (and man boobs) along with estrogen issues history through density training.
And combat the ol’ love handles and insulin resistance with dynamic training and IGF-1 production.
With Final Phase Fat Loss, stubborn becomes easy.  Slow becomes fast.  And it’s all because every single workout within the Final Phase systems has been specifically created to combat the hormonal reasons you’re NOT losing fat.
Are you ready to start losing fat again?  Are you ready to finally see your abs?  Then stay tuned, because on Friday I’m going to tell you how you can win a FREE copy of the entire 7-component Final Phase Fat Loss system.  In the meantime, more content coming your way!
The finish line is just around the corner…
Keep going strong,


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