How to Increase your testosterone Naturally
What is the role of Testosterone?
Obviously sexuality and reproduction, but 
in addition to burning fat, building muscle and preventing pre-mature aging it also helps in maintaining bone density, levels of red blood cells, and a sense of well-being.
What Lowers Testosterone?
Beginning around age 30, a man’s testosterone levels begin to decline, and continue to do so as he ages.
A wide range of chemical exposures included prescribed drugs like statins, adversely impact testosterone production in men. At the same time, estrogen levels typically increase due to widespread exposures to estrogen-mimicking compounds in food, water and environmental pollutants. See more on what lowers testosterone at the bottom of this blog.
How to Know if You Have Low Testosterone?
If you’ve experienced a lack of sex drive, erectile dysfunction, depression or low mood, lack of focus and memory and you think testosterone is the cause you can have a blood test with added testosterone. But know that your levels fluctuate through out the day so those can be unreliable. Understand that lacking energy and sex drive does not automatically mean you have severe testosterone deficiency warranting taking a drug. Many people feel so bad they’re willing to take just about anything to feel better and testosterone increasing drugs has become another outlet for people to take something they don’t necessarily need, as some studies have shown. Understand that falling energy levels may be an indication that you’re eating too much processed food, not exercising enough, or failing to address chronic stress, lack of sleep, or an unsatisfying relationship.
First muscles to break down from low testosterone are the abdominal muscles and gluteus maximums muscles. So if those are breaking down, then you should work at gaining your hormones back with the suggested methods below. You’ll especially notice this in people who are under a lot of stress and not sleeping well, such as a divorce, failing business, or too much work.
The natural methods below will benefit your health either way without any negative side effects.
Understanding Drugs versus Bioidential Supplementation
Options for Increasing Your Testosterone:
Outside of the natural methods below, if you find your levels are low there are a number of synthetic or bioidentical ways to increase your testosterone. If all this sounds confusing, and you are over 30 and want to boost your levels regardless do like I do and just follow the natural procedures below and let your body produce what it needs naturally.
To know more about this homeopathic and natural medicine doctors advise using bioidentical hormones like DHEA if you opt for this route. DHEA is a hormone secreted by your adrenal glands, and is one of the most abundant precursor hormones in your body. It’s crucial for the creation of testosterone and other sex hormones. However, it’s important to monitor your levels and work with an experienced professional before you start using DHEA (or any other hormone, bioidentical or not.) If you use trans-mucosal (rectal or vaginal) applications you will likely only need a few milligrams a day, not 50mg, 100mg, or more that is typically used. There are still questions about long-term safety, and there’s still the potential for side effects.26 Trans-mucosal application, (rather than oral supplementation) allows for the most effective absorption, and inhibits the production of unwanted metabolites of DHEA. All of that said, prolonged supplementation of hormones, even bioidentical ones are NOT recommended since it can trick your body into halting its own DHEA production and may cause your adrenals to become impaired.
If you are interested in learning more on this I would strongly recommend purchasing Dr. Wright’s new book Stay Young and Sexy. It is under $10 and simply the best book I have reviewed on the topic. This book is a classic and should be in everyone’s natural medicine library. (click photo for link) The publisher has also created a web site with a free hormone self-assessment and sample chapters at www.stayyoungandsexy.com.
Supplementation Overuse:
As mentioned, studies have shown that HGH or testosterone supplementation is overused and often be used as a way for people to avoid becoming healthy naturally. Follow the natural recommendations below and if you still are not satisfied and you if you want to use a bioidentical testosterone product such as DHEA do so under the guidance of a holistic doctor or health professional.
I myself would and do try these first:
- Click here for my blog on Herbs to Strengthen Erection, Increase Sexual desire, Libido, Testosterone, and Balance Hormones For Men & Women
Natural Methods to Increase Your Human Growth Hormone or Testosterone Levels:
1. Lose Weight
If you’re overweight, shedding the excess pounds may increase your testosterone levels, according to research presented at the Endocrine Society’s 2012 meeting. Overweight men are more likely to have low testosterone levels to begin with.
More on losing weight can be found in my video on chi-gong here. If you’ve tried other diets, a great and simple way to kick this off is by eliminating mainly wheat and all of it’s 
products associated. That being said also eliminating grains, all white flour products, and of course any processed sugar. In my experience this has been a game changer for my clients.
More and more evidence is pointing to sugar and fructose as one of the main causes of obesity. Ideally you should keep your total fructose consumption below 25 grams per day and this includes fruits. This is especially true if you have insulin resistance and are overweight, have high blood pressure, diabetes or high cholesterol.
I would also cut milk (even raw) and dairy out of your diet at least to start. Milk has a sugar called lactose, which has been shown to increase insulin resistance so it will be wise to avoid it if you are seeking to lose weight.
All processed foods need to go as well. These all cause increased insulin levels, and cause insulin resistance, which is the number one underlying factor of nearly every chronic disease and condition known to man, including weight gain.
Without all these people often ask me, what am I supposed to eat? That leaves natural foods, like vegetables and healthy fats (including natural saturated fats!). Your body prefers the carbohydrates in micronutrient-dense vegetables rather than grains and sugars because it slows the conversion to simple sugars like glucose, and decreases your insulin level. When you cut grains and sugar from your meals, you typically will need to radically increase the amount of vegetables you eat, as well as make sure you are also consuming protein and healthy fats regularly. I also recommend, pasture raised eggs, chicken, beef; quinoa, beans, lentils and more on my site. This is something similar to the paleo diet. Yes, this takes more effort and sometimes creativity than processed foods, but well worth it. I also recommend to refer to Dr. Mercola’s nutrition plan for more info at this link: http://www.mercola.com/nutritionplan/index.htm
2. High Intensity Sprinting or Interval Training.
Short intense exercise has a proven positive effect on increasing testosterone levels and preventing its decline. That’s unlike aerobics or prolonged moderate exercise including long jogging, which have shown to have negative or no effect on testosterone levels.
Here’s a summary of what a typical high-intensity Sprint 8, Peak Fitness routine might look like:
- Warm up for three minutes
- Exercise as hard and fast as you can for 30 seconds. You should feel like you couldn’t possibly go on another few seconds. (I prefer to run but you can do this swimming, on an elliptical, bike, etc. as long as it is all out 30 second spirts)
- Recover at a slow to moderate pace for 1 to 2 minutes.
- Repeat the high intensity exercise and recovery 7 more times
See My video in Part 2 on Exactly how to do the Sprint 8
As you can see, the entire workout is only 20 minutes! Now, I have to be honest it usually takes longer to start because it’s not easy motivating to start the run each of the 8 times.
I prefer to do this running on the beach barefoot to incorporate earthing as well and I notice there I can push myself much further with the grounding effect of the earth. But keep in mind that you can use virtually any type of equipment you want for this – an elliptical machine, a treadmill, swimming — as long as you’re pushing yourself as hard as you can for 30 seconds. But do be sure to stretch properly (dynamic not static shown here) and start slowly to avoid injury. Start with two to four repetitions and work your way up, don’t expect to do all eight repetitions the first time you try this, especially if you are out of shape.
If you are jogging, I would recommend to stop that right away and move to sprinting. That is bad for your joints and more, but you will burn far more calories sprinting, no matter how long you decide to jog for. Just look at the physiques of Olympic sprinters versus marathon runners. In fact there is a separate drug test for sprinters since they would fail because their testosterone is so high from sprinting.
Having a whey protein meal after exercise can further enhance the satiety/testosterone-boosting impact (hunger hormones cause the opposite effect on your testosterone and libido). And eating any sugar or fructose will stop any testosterone or HGH will be obliterated during the sprint 8 process.
3. Strength Training
In addition to Peak Fitness, strength training is also known to boost testosterone levels, provided you are doing so intensely enough. When strength training to boost testosterone, you’ll want to increase the weight and lower your number of reps, and then focus on exercises that work a large number of muscles, such as dead lifts or squats. I would say Cable pushing and pulling while standing is next.
Super Slow movements – You can “turbo-charge” your weight training by going slower. By slowing down your movement, you’re actually turning it into a high-intensity exercise. Super Slow movement allows your muscle, at the microscopic level, to access the maximum number of cross-bridges between the protein filaments that produce movement in the muscle.
Multi Joint Exercises – Research has proven time and time again that high-intensity weight 
training (choosing weights so that you reach muscle failure by 10 reps) can stimulate increases in testosterone secretion. However, you must also choose the right exercises and the right tools of the trade if you want to take full advantage of this T-boost. Essentially, the more muscle mass you stimulate, the more testosterone you’ll secrete. A recent study conducted on trained subjects showed that squats stimulated a greater testosterone response when compared to leg presses. Stick with multijoint exercises like squats, bench presses, and deadlifts—as they are prime examples of the kinds of compound lifts that’ll help significantly jack up your testosterone levels! Since machines better isolate a muscle you’re working (less stabilizer activity), they’re not as good a choice compared to free weights.
Quicker Work Outs – If you’re regularly engaging in lengthy, drawn-out workouts with long rest periods or excessive endurance exercise, then you may lower testosterone. Workouts lasting longer than about an hour may begin to spike cortisol levels and subsequently decrease testosterone. Additionally, research has demonstrated that a shorter rest period between sets (one minute versus three minutes) elicited higher acute hormonal responses following a bout of resistance training. In order for you to maximize your testosterone response, keep your rest periods short and total workout time to 60 minutes or fewer.
4. Intermittent Fasting
Another effective strategy for enhancing both testosterone and HGH release is intermittent fasting. It helps boost testosterone by improving the expression of satiety hormones, like insulin, leptin, adiponectin, glucagon-like peptide-1 (GLP-1), cholecystokinin (CKK), and melanocortins, which are linked to healthy testosterone function, increased libido, and the prevention of age-induced testosterone decline.
Intermittent fasting is not a diet, it’s a pattern of eating. It’s a way of scheduling your meals so that you get the most out of them. Intermittent fasting doesn’t change what you eat, it changes when you eat. What you do is after eating your last meal at about 8pm, you don’t eat again until the next day at noon. You will be fasting for at least 14 hours and up to 16 before eating again the next day. I’ve found it to be a great way for people who have trouble losing weight to get the extra pounds off.
5. 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.1 Likewise, research has shown that restricting dietary sources of zinc leads to a significant decrease in testosterone, while zinc supplementation increases it2 — and even protects men from exercised-induced reductions in testosterone levels.3
It’s estimated that up to 45 percent of adults over the age of 60 may have lower than recommended zinc intakes; even when dietary supplements were added in, an estimated 20-25 percent of older adults still had inadequate zinc intakes, according to a National Health and Nutrition Examination Survey.4
Your diet is the best source of zinc; along with protein-rich foods like meats and fish, other good dietary sources of zinc include raw milk, raw cheese, beans, and yogurt or kefir made from raw milk. (learn how to make kefir here) It can be difficult to obtain enough dietary zinc if you’re a vegetarian, and also for meat-eaters as well, largely because of conventional farming methods that rely heavily on chemical fertilizers and pesticides. These chemicals deplete the soil of nutrients … nutrients like zinc that must be absorbed by plants in order to be passed on to you.
In many cases, you may further deplete the nutrients in your food by the way you prepare it. For most food, cooking it will drastically reduce its levels of nutrients like zinc … particularly over-cooking, which many people do. 
If you decide to use a zinc supplement, stick to a dosage of less than 40 mg a day, as this is the recommended adult upper limit. Taking too much zinc can interfere with your body’s ability to absorb other minerals, especially copper, and may cause nausea as a side effect. (click the photo for link to the zinc I like)
6. Optimize Your Vitamin D Levels
Vitamin D deficiency is a growing epidemic in the US, and is profoundly affecting men’s health. The cholesterol-derived steroid hormone vitamin D is crucial for men’s health. It plays a role in the development of the sperm cell nucleus, and helps maintain semen quality and sperm count. Vitamin D can also increase your testosterone level, helping improve your libido. Have your vitamin D levels tested using a 25(OH)D or a 25-hydroxyvitamin D test. The optimal level of vitamin D is around 50 to 70 ng/ml for adults. There are three effective sources of vitamin D:
• Healthy sun exposure
• Safe-tanning beds – those with Electronic ballasts as opposed to those with a magnetic system, since magnetic has emf radiation; also the bulb must have lead tape wrapped around the last inch of the bulb to avoid x-rays. The bed also has to have health enhancing Lights – Ensure that the tanning unit only emits lights that have beneficial effects to your health. Current tanning beds produce any one or a combination of these rays:
• Ultraviolet Light supports your body’s production of essential Vitamin D, a nutrient that helps boost your immune system from certain types of cancers.
• Infrared Light soothes your tired muscles.
• Red Light at 633 nm range renews the skin, giving you a younger look.
• Vitamin D3 supplementation – see my full blog on Vitamin D here. If you don’t have access or availability to the other options above The supplement below is the one I recommend. (click picture for link)
Herbal Supplement Testosterone Booster – This is a natural supplement I like that I have been seeing great results with as well. Link – Herbal Supplement for increasing Testosterone –
Click – Aggressive Strength Testosterone Booster (full video explanation & ingredients at link)
Here is a video on the Herbal Testosterone Booster where the creator of it explains it fully
Link – Testosterone Booster
In Part 2 Learn exactly how to do the Sprint 8 High-intensity exercise program and also:
6 more ways to Raise your testosterone naturally.
More everyday products that Lower your Testosterone.
Click Here for Part 2
Part 3 – Click here for my blog on Herbs to Strengthen Erection, Increase Sexual desire, Libido, Testosterone, and Balance Hormones For Men & Women
Disclaimer
By utilizing the information presented on this site, you agree to and understand that author, Bill Farr is not a doctor or any other type of certified health care professional, and his opinion is not a substitute for professional medical prevention, diagnosis, or treatment. Please consult with your doctor or your other health care providers concerning your symptoms and medical requirements before following any of the remedies or other suggestions he offers. His opinion is based on his own research and is to be used for educational purposes only. Bill Farr’s wellness plans and advice are meant to be used in conjunction with standard allopathic or osteopathic medical treatment and care.
