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3. Block the testosterone-binding effects of SHBG

** Nettle root as a highly concentrated extract has shown to be effective at binding to SHBG and therefore it permits more free testosterone to circulate the system. It also acts as a 5-alpha reductase inhibitor.

This is the enzyme, responsible for the conversion of testosterone to dihydrotestosterone (DHT), a more potent form of the male sex hormone, which causes prostate enlargement and ultimately cancer.

Methanolic extract of nettle can also cut down the SHBG levels, which is another form of elevating the free testosterone in the blood stream.

** Pygeum (prunus africana) is another herb, known to block the testosterone-binding effects of SHBG. Nettle root and pygeum extracts also benefit the prostate gland as a preventive treatment for benign prostatic hyperplasia (BPH) both by blocking the 5-alpha reductase action.

** Avena Sativa is an extract from the straw of oats. It has somewhat different properties. It works by freeing bound testosterone, which increases the free testosterone in circulation.

4. Lowering aromatize levels

** Zinc. The mineral zinc inhibits the aromatase enzyme that converts testosterone into excess estrogen. The recommended dose for inhibiting aromatase is 80mg daily. However, be sure the combined zinc quantity of all the daily supplements you are taking does not go over this benchmark.

** Chrysin is a bioflavonoid that has shown a potential as a natural aromatase inhibitor. Chrysin is poorly absorbed in the system. It is found that when taken along with piperine, chrysin exhibits a lot better absorption.

Supplementation with chrysin and piperine together might bring good results in reducing aromatase levels.

How does this all apply to the sport of natural bodybuilding

Let’s assume you are an individual, who exercises regularly and who doesn’t consider taking exogenous steroid hormones. In other words you are a natural athlete or enthusiast, who desires to keep his natural testosterone levels in the range, favoring good health and lean muscle mass build up.

Here is what you do:

1. If you are even slightly overweight consider staring immediately a diet and training routine, tailored toward fat loss and lean muscle retention.

2. Consider also dropping the alcohol intake to absolute minimum if you want your efforts in keeping test levels high to give results.

3. Begin mastering some types of self-control or even meditation. These will take care of the excess stress levels.

4. Take medications only if they are absolutely essential for your health and are prescribed by your doctor. Talk to your personal physician to find out if there are any natural remedies to replace your current medications and if he recommends such approach for your health issue.

5. Keep your blood pressure and the serum cholesterol in check.

6. Eat enough good fats in your diet. Good means monounsaturated and omega-3 and 6 polyunsaturated fats.

7. Don’t ever overtrain. Sleep enough to promote good recovery. Signs of overtraining are loss of appetite, tiredness and irritability, lack of motivation, impaired mental focus, prolonged recovery periods.

8. Start relying more heavily on basic exercise movements. Train in the low rep range most of the time. 5 – 8 reps will ensure that you’re using weights that will eventually stimulate elevated testosterone levels.

9. It will only do you good if you decide to try some or all of these natural supplements: chrysin - piperine blend, nettle root extract, pygeum, avena sativa extract, and tribulus terestris. Try to find them in your local health store. Follow the directions for best results.

10. And you shouldn’t even consider training without supplementing your diet with enough vitamin C (at least 1g a day) and zinc (15mg min.). Take vitamin C with your multivitamin formula after breakfast, and post-workout with your protein shake.

Zinc should be present in your multivitamin blend but this is not enough. Take zinc with magnesium in the form of ZMA right before you go to bed on an empty stomach.

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References:

Ron Geraci, Men's Health, December 25, 2000; 13 Ways to Naturally Boost Your Testosterone Levels

LE Magazine January 2000; Replenish Testosterone Naturally
Plant extracts favorably alter hormone metabolism and improve sexual desire in men

Jennifer A. Kelly, Ph.D. and Leo Vankrieken, Eur. Eng. Diagnostic Products Corporation; Sex Hormone Binding Globulin and the Assessment of Androgen Status

Cockatoo.com; Avena Sativa - are oats an aphrodisiac?

Gabe Mirkin, M.D.; High Cholesterol Causes Low Testosterone

Bodybuilding.com, Chrysin Info And Products - Block Estrogen, Increase Testosterone

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