Testosterone is the main male sex hormone, but females also have small amounts of it. It is a steroid hormone, produced in men’s testicles and women’s ovaries. The adrenal glands also produce small amounts. During puberty in boys, testosterone is one of the main drivers of physical changes like increased muscle, deeper voice and hair growth. However, having optimal levels is also important throughout adulthood and even during old age. In adults, healthy levels are important for general health, disease risk, body composition, sexual function and just about everything else.
Beginning around age 30, a man’s testosterone levels begin to decline, and continue to do so as he ages, leading to symptoms such as decreased sex drive, erectile dysfunction, depressed mood, and difficulties with concentration and memory. If you’re a man who’s experiencing symptoms such as decreased sex drive, erectile dysfunction, depressed mood, and difficulties with concentration and memory, and you think low testosterone may be to blame, you can have your levels tested. Since testosterone levels fluctuate throughout the day, you’ll probably need more than a blood test to get a true picture of your levels.
Imagine if you could use “one weird trick” to tweak a single hormone in your body and…
- Gain muscle and lose fat without ever stepping into a gym.
- Dramatically improve mood and energy levels.
- Be strong, confident, and assertive.
- Have the best sex of your life
- Get the best sleep of your life.
- Look and feel younger.
Chronic stress is one of the biggest factors that must be addressed in order to boost testosterone. The body produces stress hormones and in particular high cortisol when faced with chronic chemical, physical, & emotional stressors. Cortisol is the anti-thesis to testosterone.
Xenoestrogens, artificial hormone mimicking substances, are linked to lower testosterone levels. These xenoestrogens are found in tap water, plastics, home cleaning agents, deodorants, soaps, make-up & body lotions.
Many medications also contain heavy amounts of synthetic xenoestrogens as well. Avoiding these sources along with a diet rich in raw and lightly cooked fruits and vegetables provide fiber and phytonutrients that help the body eliminate these toxic substances
Natural testosterone boosters:
- heavy weight training + interval training: if you want to naturally boost testosterone and HGH then combining weight training with HIIT workouts (high intensity interval training). Lifting heavy weights 6–12 reps with larger muscle groups like your quadriceps, hamstrings, back, shoulders and chest will help your body pack on the maximum amount of muscle. Burst training has been proven to not only boost T-levels, it helps keeps your testosterone elevated and can prevent its decline. Burst training involves exercising at 90–100 percent of your maximum effort for a short interval in order to burn your body’s stored sugar (glycogen), followed by a period of low impact for recovery.
- get quality sleep: your body’s circadian rhythm essentially resets itself every night and releases chemicals like cortisol, which contribute to the overall hormone balance that can prevent low T-levels. I have even heard one endocrinologist claim that one hour of sleep between 10 p.m. and 2 a.m. has the same healing effects on your body as two hours of sleep before or after this timeslot!
- intermittent fasting: intermittent fasting boosts testosterone by increasing the expression of satiety hormones including insulin, leptin, adiponectin, glucagon-like peptide-1 (GLP-1), colecystokinin (CKK) and melanocortins, all of which are known to potentiate healthy testosterone actions, increase libido and prevent age-related testosterone decline.. Intermittent fasting basically means you skip breakfast, and you eat your meals closer together. You’ll eat three meals per day: one at noon, one at 3 p.m. and your last meal around 6 p.m. That allows your organs to rest, especially your liver, which is so crucial for naturally balancing hormones, especially testosterone.
- liver detox: your liver is so crucial to testosterone levels. When your liver does not function optimally, it affects your testosterone output. That’s because the liver holds an enzyme that conjugates the 17beta-hydroxyl group of testosterone.
- healthy fats: there are three categories of healthy fat. Number one is healthy saturated fat. The truth about saturated fat is it’s actually good for you if it’s the proper kind. Healthy saturated fat is found in coconut oil and raw, fermented dairy products like goat milk kefir, yogurt, or raw goat or sheep milk cheese. However, avoid conventional dairy because it will actually damper your testosterone.
The other type of fat you need is healthy omega-3 fatty acids. Consuming benefit-rich salmon a couple times a week or adding a quality fish oil supplement is great. Flaxseeds, chia seeds and walnuts are also great for low testosterone as you get those omega-3s.
Finally, monounsaturated fats can be natural testosterone boosters. Consuming an avocado a day or some olive oil and almonds really helps get those healthy fats that can help you naturally boost your testosterone levels.
- vitamin D: vitamin D, a steroid hormone, is essential for the healthy development of the nucleus of the sperm cell, and helps maintain semen quality and sperm count. Vitamin D also increases levels of testosterone, which may boost libido.
- consume plenty of Zinc: the mineral zinc is important for testosterone production, and supplementing your diet for as little as six weeks has been shown to cause a marked improvement in testosterone among men with low levels. Pumpkin seeds are one of the richest sources of both zinc and magnesium.
- boost your intake of Branch Chain Amino Acids (BCAA) from Foods Like Whey Protein: research suggests that BCAAs result in higher testosterone levels, particularly when taken along with resistance training.9 While BCAAs are available in supplement form, you’ll find the highest concentrations of BCAAs like leucine in dairy products – especially quality cheeses and whey protein.
- anti-inflammatory diet: focus on good fats, anti-oxidants and clean proteins. Good fats such as coconut oil, grass-fed butter, avocados, olives and olive oil and fish oil provide the key fatty acids needed for testosterone production.
- limit or Eliminate sugar from your diet: testosterone levels decrease after you eat sugar, which is likely because the sugar leads to a high insulin level, another factor leading to low testosterone;
- reduce estrogen load: avoid foods with phytoestrogens such as soy, flax and many beans. Additionally, consume lots of cruciferous veggies and in particular broccoli sprouts which have tons of I3C and DIM which help to detoxify bad estrogen metabolites that cause problems with estrogen/testosterone balance. I also recommend steamed crucifers (brocolli, cauliflower, cabbage, brussel sprouts, etc.) with grass-fed butter/ghee melted over the top and added herbs.
Plan based boosters:
- horny goat Weed: the benefits of the supplement that is also known as Yin Yang Hou are many. It helps the flow of blood, as well as boosting testosterone. It contains the active ingredient icariin, a flavonoid that behaves similarly to testosterone when in the body. Goat weed also increases nitrous oxide levels in the body, increasing blood flow to the sexual organs.
- tribulus terestris: it acts by stimulating the leutinizing hormones in the testicles, which prompt the Leydig cells to create ample testosterone.
- tongkat ali: is a phenomenally rare, tree-like flowering plant native to Indonesia that is one of the most powerful hormone boosting, herbs for sex on the planet. It’s one of the few natural substances that has been scientifically shown to actually boost testosterone levels, and it does so powerfully. Many men use it as a natural male enhancement herb and there countless reports of it working phenomenally well as natural supplement for erectile dysfunction.
- rhodiola rosea: it is an adaptogen herb, meaning it can help you body adapt to physical, chemical and environmental stress;
- maca, a plant grown in Peru, doesn’t appear to directly alter testosterone levels, but rather acts on the endocrine system to reduce harmful effects of stress while improving mood, energy, and endurance.
- ashwagandha: is primarily used as an adaptogen, meaning it helps your body handle stress and anxiety. It has also been shown to help control chronically elevated cortisol levels (which also inhibits T production).
- shilajit extract: is an absolute powerhouse of a supplement born at extremely high altitudes, deep within crevices in the Himalayan mountains. Packed full of upwards of 85 different minerals, shilajit is also one of the only natural sources of high amounts of fulvic acid. The fulvic acid can carry around 60 times its weight in minerals, vitamins and enzymes directly into your cells making both the shilajit itself and every any other nutrients you are taking along with it, extremely bioavailable.
- fenugreek: some research suggests it may work by reducing the enzymes that convert testosterone into estrogen. Fenugreek contains active compounds, which help to increase the activity of certain enzymes that convert cholesterol into testosterone.
- stinging nettle/avena sativa: both of these herbs have been recommended for prostate issues as well as indirectly boosting natural testosterone levels by reducing high amounts of sex hormone binding globulin where much of your free testosterone is held hostage.
I am happy to assist you on your journey of increasing testosterone level.