Tips to Boost Testosterone Naturally

Testosterone is a hormone that does much more than fuel your libido. Testosterone is critical for energy and mental clarity, a strong, functioning heart, insulin sensitivity, protein synthesis, building strong bones and muscles, and keeping your brain operating at peak performance. Men produce approximately ten times the amount of testosterone as women. Testosterone provides powerful anti-aging effects for both men and women. It works with estrogen to keep skin supple, increase bone mineral density, boost mood and increase the ability to handle stress.

Decreased testosterone levels are increasingly common. In my practice, I am seeing it more often than not, and in younger guys. Although testosterone production may drop as a normal aspect of aging, many men in their 20s and 30s are suffering from and experiencing drastic declines in testosterone.

Testosterone disruption may be related to a laundry list of causes including chronic stress, adrenal insufficiency, lack of sleep, nutrient deficiencies, a decline in health due to poor diet and lifestyle choices, excess body fat, insulin resistance, chemicals in food and the environment, and electromagnetic stressors. (see list below)

Symptoms of testosterone deficiency include lack of motivation and low energy, low libido and a non-existent desire for sex, depression, reduced muscle, strength and bone mass, accelerated aging, increased belly fat, decreased mental clarity and impaired memory, blood sugar imbalances, erectile dysfunction (although ED is more a symptom of cardiovascular problems or vascular disease) and irritability. Low testosterone levels increase risk of dementia, Alzheimer's, hypertension, cardiovascular disease, heart attack, stroke, depression and many other health problems.

As men approach their late 30s and 40s, testosterone levels slowly decline and often much of their remaining testosterone converts to estrogen, a process known as aromatization. Men may experience prostate problems, weight gain, hair loss, atherosclerosis, gynecomastia (male breast development aka man boobs), lowered libido, reduced sperm counts and impotency.

Aromatase activity increases as a result of aging, liver enzyme activity, consuming the standard American diet (SAD), excess alcohol consumption, marijuana use, poor detoxification of estrogens, excess body fat, di-obesity and other factors.

Beer belly, wheat belly, gluten belly, and man boobs can all be signs of estrogen dominance in a male particularly the man boobs. Fat cells synthesize the enzyme aromatase, which converts testosterone into estradiol. Excess estrogens in men and women can also cause estrogen-dominant health issues such as PMS, endometriosis, fibroids, and estrogen dominant cancers, such as prostate and breast cancer. Excess body fat and man boobs are a definitive indication of high estrogen in relation to testosterone, however the real issue is insulin resistance and inflammation.

Why Is Testosterone Low? The first step of action is to determine why testosterone levels are low in the first place.

Testosterone is either not being produced;
Testosterone is wasting away (aromatization)
The individual doesn’t have the basic building blocks to even make it (protein deficient, zinc deficient, HCL deficiency)
Testosterone is not free to be used by the body because it’s bound to sex hormone binding globulin (SHBG);
Or, testosterone is low because of one of the factors listed below.

You can't just throw a hormone into the system because levels are low – there’s the potential to disrupt the entire balance. Remember, hormones do not work independently. I am not saying one should never opt for hormones, however I look at why an individual is low in the first place, determine the root cause, and then bring the body into balance through a real food diet, nutritional supplementation based on their nutrient deficiencies, lifestyle modifications, address toxic load, reduce exposure to obesogens, and the appropriate type and amount of exercise first. If that fails to bring hormones back into balance, then one may consider bio-identical hormones.

Factors that Influence Testosterone

Lack of sleep. Just one night of short sleep (five hours) produces a 10-15 percent drop in testosterone. According to one study, men who sleep less than 4 hours in a 24-hour period had about 60 percent less total testosterone and 55 percent less bioavailable testosterone than men who slept longer than 8 hours. Just one hour extra sleep raises testosterone level 12-15 percent.
The aging process, although behavioral, lifestyle and health changes affect testosterone levels more than aging. We must invest an effort and take responsibility for our choices and our health.
The Standard American diet (SAD), a nutritionally-void, packaged, processed, fake food diet. Conventionally-raised, factory-farmed animal protein and dairy loaded with xenoestrogens, xenobiotics, soy, corn, GMOs and more toxic garbage
Insulin resistance, poorly managed blood sugar and diabetes
Inflammation: Underlying infections, too much exercise and not enough recovery, inflammatory foods, toxic overload
Prior use of steroids
Stain drugs (lower testosterone 50-70 points plus numerous other negative side effects), birth control pills, synthetic hormones and other prescription and OTC medications
Excess alcohol and marijuana, which are estrogenic, increase cortisol and suppress both growth hormone and testosterone.
Chronic stress, adrenal insufficiency, adrenal fatigue, elevated cortisol levels (cortisol is catabolic opposing anabolic testosterone)
Lack of stomach acid and poor HCL status
Nutrient deficiencies. Zinc deficiency lowers testosterone. Vitamin D raises testosterone.
Excess body fat and obesity
Ingesting items that tend to lower testosterone (i.e. spearmint tea and licorice, overdoing the alcohol, factory-farmed animal protein)
Electromagnetic stressors aka dirty electricity such as cell phones, computers, microwave ovens and television. The more television one watches the less testosterone they usually have. Men who wear their cell phones on their hips can show up to a 30 percent decrease in testosterone.
Environmental endocrine disruptors. Endocrine-disrupting chemicals (EDCs) are known as obesogens. Obesogens mimic or alter the effects of hormones in the body and often target the estrogen receptors and include pesticides, herbicides, insectides, fungicides, plastics, industrial chemicals, dioxins, PCBs, BPA, pollution, thermal cash register receipts, PVC, phthalates, parabens, soaps, emulsifiers, and artificial fragrances found in skin care products, lotions, cosmetics and household cleaning products

Solutions to Boost Testosterone Naturally with the Four Powers

Diet – It starts with what you eat

Manage insulin and stabilize blood sugar. Remove the insulin-spiking, inflammatory foods from your diet (sugar, wheat, grains, fructose, soda, processed, packaged junk foods)
Become a label detective. Read the entire list of ingredients on all food items and personal care products. You’ll be surprised at the number of products containing sugar, wheat, soy, soybean oil, trans fats, vegetable oil, chemicals, colorings and artificial ingredients, which negatively influence hormones.
Increase intake of nutrient- and fiber-rich veggies and leafy greens. And, don’t neglect plenty of cruciferous veggies that support estrogen clearance. Opt for organic due to the exorbitant amount of pesticides, which are linked to declining testosterone levels by 35 percent!
Consume an adequate amount of protein every day. Opt for grass-fed, free-range pastured animal protein as much as possible versus conventionally-raised animal protein and dairy due to the abundance of xenohormones injected into the animals. Remember, you eat what the animal eats. If the animal is fed corn, soy, GMOs and grains, and injected with antibiotics and synthetic hormones, that is what you’re going to be eating.
Remove ALL grains, gluten, pasta, cereals, bagels and breads from your diet and you’ll see an increase in testosterone. All grains are sprayed with Round up ready glyphosate. Grains have elevated levels of mycotoxins, which are endocrine disruptors.
Increase consumption of fats, which are required to produce testosterone: coconut oil, grass-fed butter, avocado, egg yolks, grass-fed meats, wild fish, omega-3s, and seafood. Avoid all polyunsaturated vegetable oils and trans fats
Avoid low calorie dieting, extended periods without food, and low-fat, non-fat, fake frankenfoods
Absolutely zero soy. Soy is genetically engineered, deficient in amino acids and contains estrogenic isoflavones that negatively impact testosterone levels.
Include more foods rich in zinc: wild shellfish, oysters, organic whole eggs, grass-fed red meat, cherries, walnuts, pumpkin seeds
If you choose to drink alcohol, go easy on the booze. Too much alcohol has a direct impact on healthy hormones, including testosterone!

Exercise

Strength training with heavy resistance stimulates testosterone and growth hormone.
Minimize frequency of long, slow distance (LSD) aerobic-style exercise
Shorter, more intense workouts. Interval burst-style exercise such as sprints
Respect rest and recovery

Lifestyle

Prioritize sleep! Never underestimate the power of sleep for optimal hormone function. Instead of testosterone injections, get to bed by 10:30 p.m. and sleep 7-9 hours every night. Trouble sleeping? Check out these Sleep Solutions
Managing inevitable stressors is crucial for optimizing testosterone levels.
Get more rest, practice relaxation techniques, meditation, spend time in nature, restore your body, mind and spirit
Reduce inflammatory load, which increases from various sources.
Rule out heavy metal body burdens, exhausted adrenals, underlying infections such as Candida, yeast, fungal infections, parasites, bacterial infections and viral infections (which are extremely common)
Be aware of hormone disruptors and obesogens (see above) that disturb your natural production of testosterone.
Avoid plastic water bottles and containers, canned foods and beverages, and thermal cash receipts! Most plastic bottles(even the BPA-free ones) release toxic estrogen-like compounds and block testosterone production.
Parabens affect your body much like the estrogens, which can lead to decreased muscle mass, extra body fat, and decreased testosterone. If you use topical bio-identical testosterone cream, opt for paraben-free cream.
Lose body fat. Toxins (xenoestrogens) accumulate in fat tissue.
Improve your mood naturally and address the root cause of depression. Anti-depressants raise aromatase. If taking an anti-depressant, consult with the prescribing physician for natural alternatives.
Optimize liver function. A happy, healthy liver is essential for correcting estrogen dominance.
Detox periodically. Practice these smart and simple detox tips that are safe enough to do every day!
Unplug. Avoid wearing cell phone on your body or carrying in your pocket. Keep the cell phone, television and computer out of the bedroom during sleep.

Nutrient Supplementation

Identify personal nutrient deficiencies identified through a blood chemistry analysis and balance body chemistry. Download the list of labs OR order your own lab tests.
Take the basic supplements to boost testosterone: Zinc, magnesium glycinate, Digestive enzymes with HCL, optimize vitamin D levels, probiotics, EFAs
Ensure optimal levels of HCL and supplement accordingly
Branched chain amino acids (BCAAs) before, during and after training
Other nutrients and herbs to consider (very individual): DHEA, tribulus, maca root, Siberian ginseng, b-Vital, Muira puama,
Consider aromatase inhibitors such as DIM, Calcium d glucarate, sulforaphane, chrysin, astaxanthin, saw palmetto

Testosterone is a vital hormone for health, vitality, longevity and fat loss in men and women alike. With attention to the four powers: diet, lifestyle modifications, smart exercise and the appropriate supplementation, you can boost testosterone naturally. For more tips on optimizing hormones, refer to my books, The Power of 4 and Fat Loss Revolution.

As a holistic nutritionist and functional health practitioner, my philosophy is to identify the root cause of low testosterone, hormone imbalances and any underlying health issues, slowly "peel away the layers of the onion," and design a healing protocol and comprehensive LIFESTYLE plan specific to your unique biochemistry so you can heal, experience vibrant health, balanced hormones, and look, think, perform and feel better than ever for a lifetime. I consult with men and women around the world and with clients locally in the Phoenix area. Schedule a free 15-minute consultation!

Thank you! Have a Happy, Healthy Day!

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