To stimulate testosterone production, the hypothalamus releases a substance to the pituitary gland called gonadotropin-releasing hormone (GnRH). This hormone, in turn, causes the gland to produce two other hormones, follicle-stimulating hormone (FSH) and luteinizing hormone (LH), collectively known as gonadotropins. LH is released into the bloodstream where it travels to the male testes and triggers the production of testosterone from cholesterol. If this process continues until the testosterone level becomes too high, the pituitary slows the release of LH so production slows down. FSH is similarly involved in the increase and decrease in sperm production.
When LH reaches the testes, it influences activity in the Leydig cells, which are where cholesterol is gradually changed into a series of compounds until it becomes testosterone. When the small but vital amount of testosterone produced is released into the bloodstream, it is mostly bound to a special "carrier" compound called sex hormone binding globulin or SHBG. SHBG, which is produced by the liver, plays an important role in regulating the amount of "free" testosterone circulating in the body at any one time. The more SHBG there is the less unbound, active testosterone is able to move from the blood stream into cells where it is needed. As SHBG levels rise and fall, so do free testosterone levels, except in reverse.
There are 2 major parts to Increasing your Testosterone. Precursors(Lutenizing Hormone) and Anti-Estrogenics.(Block Conversion of Testosterone into Estrogen and block SHBG:sex hormone binding globulin) Its all whole food, I do not condone supplements.
1. Zinc- luteinizing hormone AND anti-aromatase
Oysters
Shrimp
Eggs
Liver
Spinach
2. Omega 3 Fats - Hormonal Fuel! (shoot for EPA/DHA not ALA) also binds SHBG
Grassfed Meats
Wild Fish (best)
Shellfish
3. Vitamins A, B, C, E - Testosterone Production
Wild Meat!
Avocado
Spinach
Asparagus
Liver
4. Indole-3-Carbinol - Anti Estrogen
Broccoli
Cauliflower
Brussel Sprouts
Cabbage
5. Allicin - Boost Testosterone
Garlic
6. Cholesterol(dietary cholesterol does NOT equal blood cholesterol) - Pure Fuel.
Wild Meat
Eggs
Liver
Shellfish
7. Potassium
Avocado
Potatoes
Sweet Potatoes
Spinach
8. Sleep. Seriously. its when you produce the most Testosterone, and lower stress/more rest will inhibit estrogen conversion.
9. Sex. Seriously. More of it, or even thinking about it, boosts Test Production.
10. HIIT - High Intensity Workouts. Train Fasted, Train hard, if you're not breathing heavy and sweating afterwords, you did it wrong.
3 comments:
Hey man,
Just wondering what your levels were exactly before and after?
I am a 21 year old male and my testosterone was 306 when I tested in August. Very low. I'm 5'7, and 137, skinny fat with a bit of muscle (tested 12.5-13% body fat).
My strength has gotten better. I've been eating Paleo/Primal for more than a year, although for most of it I was Very Low Carb and began to get hypothyroid symptoms despite normal labs.
I am determined to get my testosterone up waay high, put on some muscle and loose the skinny fat look, master my sleep (been on melatonin for 2 years, just quit and my sleep pattern has gone haywire), and get rid of these thyroid symptoms (mainly high cortisol at night, dry skin ad hair, bad sleep).
My energy levels are usually good. Some bad days but mostly good especially if I get sleep.
I can't thank you enough for this post.
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Hi Stephen.
Am I correct in characterizing you as part of the PaNu higher-fat/tuber faction of Paleo? If so, I'm wondering what you think of the differences between your beliefs and Professor De Vany's. Do you think there are major differences? I was also wondering about your age, frequency of exercise, and blood work- just the normal small talk :0 :) Anyway, my support of Professor De Vany's guidelines are based in his helping older people who have metabolic issues (for example, a big gut). But if you are older and have seen success with a different approach, I would really appreciate if you could post the info above. I'm particulary interested in HbA1c and C-Reactive protein scores. Thanks!!
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