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The Body’s 100% Natural Steroid: Easy Techniques That You Can Use to Safely and Naturally Increase Testosterone and Decrease Estrogen Production

  Oct 25th, 2011

With steroid use at an all-time high, and the barrage of muscle-bound steroid users gracing the front of just about every popular muscle building publication, it can be easy to fall into the trap of thinking that the only way to increase our testosterone production significantly enough to impact our muscle gains is by resorting to synthetic steroids.

Well, I am here to tell you that steroids are not the only way to boost your testosterone levels!

There are actually several easy things that we can all do to naturally increase testosterone and decrease estrogen in our bodies.

The impact will not be as noticeable as what synthetic steroids will provide, but using the methods I am going to share with you will be 100% safe, natural and legal!

Nevertheless, consistently following the methods you are about to learn will enable you to more effectively build muscle, burn fat and get ripped by jumpstarting your body’s hormonal profile to be higher in testosterone with decreased estrogen levels.

But first, in case you are tempted to take the easy way out and use steroids, here are just a few of the harmful side effects you can expect from extensive steroid use:

Negative Side Effects of Using Steroids

  • Gynecomastia (commonly known as man boobs)
  • Permanent reduction or stoppage of your body’s natural testosterone production
  • Extensive liver damage
  • Premature hair loss
  • Severe Acne
  • Heart Disease
  • Testicular shrinkage and sperm count deficiency
  • A lifelong dependence upon steroids

I don’t know about you, but these reasons are more than enough for me to steer clear of ever considering the use of synthetic steroids to reach my bodybuilding goals.

Not to mention that using steroids is analogous to cheating. I mean how much respect and admiration do you truly deserve for sticking yourself with a needle a pumping your veins full of roids every few days?

None, in my book. And there are plenty of other all natural bodybuilders who agree with me.

Now that I have hopefully convinced you that steroids are not the answer for manipulating your body’s testosterone production, I am ready to share with you some techniques that will enable you to naturally shift your hormonal profile to be more conducive to achieving fast muscle growth.

Foods to Increase Testosterone Production

Broccoli Stalk

As I briefly point out in my “Perfect Diet for Bodybuilding” posting, there are several cruciferous vegetables that actually contain a chemical called Indole-3-Carbinol (I3C) that has been shown to naturally increase testosterone production while decreasing estrogen levels in the body by as much as 50%!

Who knew that vegetables could play such a huge role in our ability to pack on lean muscle mass?

Simply eating at least 2 servings of any of the following vegetables each day can provide serious hormonal shifts that will benefit anyone who wants to naturally increase testosterone production while simultaneously decreasing their estrogen levels:*

• Broccoli • Cauliflower
• Mustard Greens • Radishes
• Cabbage • Turnips
• Rutabaga • Brussels Sprouts

If you are like I was, vegetables such as these are probably not currently part of your daily diet. To be honest, I still don’t eat as many vegetables as I should.

However, because of the impact that the vegetables above can have on my testosterone levels, I make sure to at least eat broccoli and/or cauliflower with two meals every day. Both of these vegetables are extremely affordable and taste great warmed in the microwave and salted with sea salt.

Actually, the photo above was the meal I made while taking a quick break from writing this post and it tasted awesome! Note the healthy side of broccoli and the fact that this is a perfect meal for my bodybuilding nutrition plan.

More Tips to Naturally Increase Testosterone Production

Train Faster and Harder

Weight training naturally heightens the body’s testosterone production temporarily, but this boost only lasts for about 45 minutes to an hour. After that, testosterone production starts to level off and decline if training continues.

In order to maximize the duration of the testosterone spike that is provided by weight training, you should keep your training sessions short and intense by trying to rest no longer than 1 minute in between sets.

If resting less than a minute is too hard on you at first, just make a conscious effort to continually take shorter and shorter rests between sets until you get there.

If you aren’t used to training fast and hard, it may kick your butt at first, but I promise that you will thank me later when your workouts are taking less time and you are still getting better results.

Get 8-9 Hours of Sleep Every Night

Sleep is an aspect of bodybuilding that is often ignored yet its importance cannot be easily overstated. Sleep reduces stress, strengthens the immune system and is the best window of opportunity for muscle growth and recovery to occur.

If you are consistently getting less than 8 hours of sleep every night, the additional stress being placed on your body’s endocrine system (the system that controls hormone secretion) by not having sufficient time to recharge and recover each night will be taking its toll on your testosterone production.

We all need an excuse to get more sleep. Well, if you want your body to be primed for testosterone production, optimal muscle growth and training performance, getting at least 8 hours of sleep each night is absolutely essential.

Perform Squats Often

Squats stimulate more muscle fibers than any other lift. Consequently, squats actually lead to the most significant increase in testosterone while training and will provide the longest boost to your testosterone in the hours following your weight training sessions.

Training with squats 2 or 3 times per week is a great way to maximize the testosterone enhancement you receive from weight training – and building the size and strength in your quads and hamstrings is certainly not a bad thing either.

Avoid Drinking Alcohol

Many people do not realize that alcohol has a debilitating affect on the body’s testosterone levels. Beer, for example, is extremely estrogenic.

Regularly consuming beer will wreak havoc on your ability to build muscle and will drastically decrease your metabolism over time. This is the reason that many long-time beer drinkers end up with a beer belly.

I realize that never having a drink is unrealistic for certain people’s lifestyles. If this describes you, you would do well to try to limit your drinking to no more than one day per week, stay away from beer and drink in moderation as often as possible.

If you are going to drink, my research has indicated that red wine is the best alcohol to consume in terms of minimizing the increase in estrogen that occurs when alcohol is consumed.

A Final Word On Testosterone Production


Testosterone levels are at their peak in a person’s teens and early twenties. As we continue to grow older our body’s natural production of testosterone continually declines year over year.

Testosterone is such an important hormone for muscle building, fat loss, libido, energy and vitality that we simply cannot afford to sit back and do nothing to at least try to naturally encourage the highest production of testosterone possible.

By following the tips I have shared in this posting you will be able to naturally increase testosterone production, lower your body’s estrogen levels, delay the inevitable testosterone regression that occurs while aging and reap greater muscle building benefits from your hard work at the gym.

If you would like to learn more about maximizing your ability to gain muscle mass, I recommend checking out my 9 step guide for building muscle without fat.


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