How to Increase Testosterone Naturally

[steroid.com 1]

By Nelson Vergel
Author
Testosterone : A Man's Guide

Most of know some or all of this but it's still worth posting. (I love #10 BTW) Got this from Nelson Vergel's blog which is a great resource in and of itself. You can find the blog here: http://testosteronewisdom.blogspot.com/


How to Increase Testosterone Naturally

There are several life style, nutritional and other factors that can increase testosterone production by testicles in men. The degree of this increase has not been clearly quantified, but there is evidence that the following can help. Some men may require additional testosterone replacement therapy to increase blood levels of total testosterone above the 500 ng/dL that usually enables a man to feel testosterone's benefits (improved sex drive, energy, mental focus, tolerance to stress, etc):

1- Sleep well. At least 7 -8 hours and keeping proper sleeping hours.

2- Moderate alcohol consumption to no more than 2 drinks a day.

3- Exercise for an hour , 3-4 times a week. Do not over train since this can decrease testosterone.

4- Lower stress. Learn breathing exercises and set your phone up for alerts every 2 hours to remind you to take a deep breath.

5- Some men may be deficient in zinc. Zinc is needed for proper testosterone production. 30-50 mg per day plus 3 mg of copper should be enough.

6- Do not wear tight underwear. Let your testicles hang and cool off since high temperatures can affect sperm quality. Sleep in boxers or naked if you can to allow nocturnal blood flow and erections to your penis. It is nature's way to feed and regenerate your penis' tissues.

7- Lose weight if overweight.

8- Eat a balanced diet. Research suggests that eating a high-protein, low-carbohydrate diet can cramp your testosterone levels . Also, good fats in cold water fish, nuts and seeds can help. Testosterone is made from cholesterol. Avoid sugary foods that increase insulin blood levels. Insulin is a testosterone killer.

9- Avoid pesticide exposure and do not heat up your food in plastic containers. Toxins can increase the conversion of testosterone to estradiol, a female based hormone.

10- Have sex or masturbate daily if you can. People who do tend to have higher testosterone. Even the use of Viagra has been associated with increased testosterone.

11. Be aware that certain medications can decrease testosterone. These drugs include Ketoconazole, prednisone and corticoid steroids , anabolic steroids, Tagamet, Acutane, Proscar, Propecia, chemotherapy, metformin, statins, ibuprofen, prostate cancer treatments, and others. Cocaine, excessive pot use, and other street drugs can also decrease testosterone.


If after all these changes your blood level of total testosterone is not above 400-500 ng/dL and you have symptoms of testosterone deficiency (lack of sex drive, fatigue, lack of mental focus, low tolerance to stress, etc), you may need to talk to your doctor about prescription options to increase your testosterone.

For a review of options, read Testosterone: A Man's Guide

[AXx]

Good read brother. I like Nelson blog. I read it often. He is very smart man. I wish doctors would see it his way

[SEOINAGE]

Pretty decent write up imo.

[Brazensol]

Concerning #10 - I wonder if there is a thing as to much of, well, to much #10? I hear some guys, on this forum and others, who were addicted to porn and getting off several times a day actually ending up in pretty bad shape testosterone wise. Can't see once a day or so being an issue but I wonder when that line gets crossed...

[steroid.com 1]

It's just good solid information especially for visitors on the forum. Most of know this, or some of it, on TRT protocols.

His book by they way is excellent and be found on Amazon.

I don't know about your comment Brazensol; I guess like anything else too much of anything is not good even getting off. Moderation is key to everything.

I know for me that I can have a great session with my wife in the morning and in the afternoon my libido is screaming again and I'm 52 LOL

[LevMyshkin]

It's just good solid information especially for visitors on the forum. Most of know this, or some of it, on TRT protocols.

His book by they way is excellent and be found on Amazon.

I don't know about your comment Brazensol; I guess like anything else too much of anything is not good even getting off. Moderation is key to everything.

I know for me that I can have a great session with my wife in the morning and in the afternoon my libido is screaming again and I'm 52 LOL

Yeah, I get my shot on Wednesdays. By Friday I'm considering taking a lunch break in the bathroom to fire off a "nooner". LOL!

[anon77]

lol so is #10 a way to raise it or just a sign that it's high. I think they have their causation confused lol.

[JD250]

Dang!! Tagemet is on the list, wonder if prilosec kills T also?

[jasondd1]

Before being tested and confirmed for low test I took ZMA, Tribulis, DAA, and 6-oxo for better test. Took some on and off for years like ZMA, Trib, and 6-oxo. When I got my testosterone results i quit taking DAA and 6-oxo. As soon as I did my sleeping improved dramatically. I always thought that increasing testosterone improved sleep. I mentioned it to my doc and she said they do but they also will lower progesterone levels at the same time, and that causes bad sleeping problems. I don't know if it will help some one but it helped me. She included some Progesteron in my testosterone compound and my sleep is even better. Especially since I started the new breath right strips, they are freaking awesome, no congestion through the night.

[Brazensol]

Dang!! Tagemet is on the list, wonder if prilosec kills T also?

Or nexium?

[Ace111]

Definitely disagree with #10. If I masturbate more than once a week I start getting moody, more depressed, way more fatigued than usual and just waste time looking for the right video/scene. Maybe actual sex is different?

Isn't this article more for guys with mid-range testosterone levels ? I do all this and I'm still low-normal or out of range.

I didn't know about ketoconazole and corticoid steroids . I was told to use them for some skin condition I have.

[kelkel]

Dang!! Tagemet is on the list, wonder if prilosec kills T also?

Ha, A JD sighting. Kind of like where's Waldo. Where you been?

Definitely disagree with #10. If I masturbate more than once a week I start getting moody, more depressed, way more fatigued than usual and just waste time looking for the right video/scene. Maybe actual sex is different?Isn't this article more for guys with mid-range testosterone levels ? I do all this and I'm still low-normal or out of range.

I didn't know about ketoconazole and corticoid steroids. I was told to use them for some skin condition I have.

Bingo! I think you're on to something here?

kel

[Brazensol]

I think a big problem with porn (or anything really) is we humans tend to become desensitized to things. I remember the first porn movie I ever saw (remember stag films?) was two women getting it on. I thought I was going to blow my mind (along with other things) but if I saw that same movie today I might not even give it a second thought. Same thing happens to thrill seekers...always looking for that next big rush even if it means possible bodily harm or even death.

[Video Vic]

So according to number 8 people who are not on TRT who want to boost their T levels should not be on a high protein, low carb diet. Is this correct?

[MyteeJ]

Thank you for the direction to a great resource.

[ronmexico]

So, from what I've read after some time on TRT the body loses some of it's ability to produce test naturally. Does this reduce the impact of the above list? A lot of people seem to use morning wood as a measure of test levels, but if on TRT wouldn't that be reduced as it's a sign that the body is producing it's own? Hopefully I explained my thinking correctly.

[lovbyts]

I have heard/read from a lot of people who also being injured due to car accident and other such things caused low test levels. I read several strong cases for it on this forum in the past. I believe it may have been associated with brain injury/trauma, Hepatitis B or most any chronic illness. I believe it was my case with Hep B.

[marcus300]

I should be rolling with natural test reading that lol

Good reminder

[Ace111]

http://www.ted.com/talks/amy_cuddy_y...tm_source=t.co

Watch from 8:30

According to the study that this speech is about, doing 'high power poses' for 2 minutes increases testosterone by 20% and lowers cortisol by 25% while weak body language poses causes the opposite effect.

She's basically saying changes in our body language/physiology can affect our body chemistry/hormones

She mention's in primate hierarchies when an individual is suddenly put into the 'alpha' position, his testosterone rises and cortisol drops within days.

Watch what happens to this fish when it's put in a leader/alpha role
http://www.youtube.com/watch?v=_BIca...tu.be#t=17m00s

Maybe we should test these power poses in between sets although you might get a few looks if you're standing in the middle of the gym (for those that workout at gyms) in a superman pose.

[SEOINAGE]

http://www.ted.com/talks/amy_cuddy_y...tm_source=t.co

Watch from 8:30

According to the study that this speech is about, doing 'high power poses' for 2 minutes increases testosterone by 20% and lowers cortisol by 25% while weak body language poses causes the opposite effect.

She's basically saying changes in our body language/physiology can affect our body chemistry/hormones

She mention's in primate hierarchies when an individual is suddenly put into the 'alpha' position, his testosterone rises and cortisol drops within days.

Watch what happens to this fish when it's put in a leader/alpha role
http://www.youtube.com/watch?v=_BIca...tu.be#t=17m00s

Maybe we should test these power poses in between sets although you might get a few looks if you're standing in the middle of the gym (for those that workout at gyms) in a superman pose.

I can see this in fairly normal functioning individuals. And there's a lot of ways out there to improve your well being. Releasing tension through letting it out yelling, shaking your body, not keeping things bottled up and held in, and expressing yourself can help as well. All things worth trying if aren't entirely shut down. Talking in a deeper voice, I noticed at work yesterday I use a much higher voice when having to yell loudly to someone so it carries more, but its extremely constrictive, and constrictive type activity can negatively impact you. There's a lot of research on these types of behavior although I don't know if it can permanently change your T levels, or it has minimal impact.

[TheSpoonyBard]

I just ordered the 2nd to last copy on Amazon this past week! Stoked to read it. I just also finished Dr Shippens decent(yet OUTDATED) book as well. Although Shippens believes IM test is the absolute devil as a means of administration, lol. I am preferring the IM route so far.

[micheljohn331]

If you want to increase testosterone naturally then you may need to consider your diet plan and regular routine.eat a healthy diet and do a regular exercise for good health.

[dreadnok89]

what they should people also is if you cant produce none at all, all of these things are worthless. thats what i found out. wasted money on everything and found out my body doesnt produce any

[SEOINAGE]

http://www.ted.com/talks/amy_cuddy_y...tm_source=t.co

Watch from 8:30

According to the study that this speech is about, doing 'high power poses' for 2 minutes increases testosterone by 20% and lowers cortisol by 25% while weak body language poses causes the opposite effect.

She's basically saying changes in our body language/physiology can affect our body chemistry/hormones

She mention's in primate hierarchies when an individual is suddenly put into the 'alpha' position, his testosterone rises and cortisol drops within days.

Watch what happens to this fish when it's put in a leader/alpha role
http://www.youtube.com/watch?v=_BIca...tu.be#t=17m00s

Maybe we should test these power poses in between sets although you might get a few looks if you're standing in the middle of the gym (for those that workout at gyms) in a superman pose.

I was thinking about some of the stuff she said, and it sounds like she doesn't understand how certain things work, like cortisol. I didn't watch entire speech. But I bet there are a lot of other flaws to it.

[juice2012]

Here is what wikipedia says about factors affecting T:

Weight loss may result in an increase in testosterone levels . Fat cells synthesise the enzyme aromatase which converts testosterone , the male sex hormone, into estradiol, the female sex hormone.[107]

The hormone vitamin D in levels of 400-1000 IU (10-25 mcg) raise testosterone level.[108]

Zinc deficiency lowers testosterone levels[109] but over supplementation has no effect on serum testosterone.[110]

Magnesium raise free testosterone according to studies.

Implicit power motivation[clarification needed] predicts an increased testosterone release in men.[111]

Aging reduces testosterone release.[112]

Hypogonadism

Sleep (REM dream) increases nocturnal testosterone levels.[113]

Resistance training increases testosterone levels,[114] however, in older men, that increase can be avoided by protein ingestion.[115]

Licorice. The active ingredient in licorice root, glycyrrhizinic acid has been linked to small, clinically non-significant decreases in testosterone levels.[116] In contrast, a more recent study found that licorice administration produced a substantial testosterone decrease in a small, female-only sample.[117]

Natural or man-made antiandrogens including spearmint tea reduce testosterone levels.[118][119][120]

The way I see it, losing fat (and thus lowering aromatase) and weight lifting are really the only ways to substantially increase it without juicing.

[cliffjumper]

Thanks for the info here. Good common sense stuff.

[Vahevahe]

Good post Gdevine, can we sticky this?

[snowblowjoe]

Tamoxifen and clomid can raise natty test production as well

[supernatural28]

Should I use Clomid to help raise my testosterone levels ? Does it have side effects? And I assume DHEA helps to raise test levels also... Well first I gotta fix my cortisol..it is messed up..

[snowblowjoe]

I believe prami lowers cortisol?

[M302_Imola]

I believe prami lowers cortisol?

prami or caber can help both prolactin and cortisol

[hackskii]

Nice post, but your zinc amount is a bit high, anything over 40mg is not recommended, and long term supplementation could be bad for the prostate.

boron at 10mg ED will lower E, and bump up testosterone , have a reduction in SHBG (6 hours after administration).
I remember 30 years ago boron being a test booster, nobody talks about it anymore.

[M302_Imola]

Nice post, but your zinc amount is a bit high, anything over 40mg is not recommended, and long term supplementation could be bad for the prostate.

boron at 10mg ED will lower E, and bump up testosterone , have a reduction in SHBG (6 hours after administration).
I remember 30 years ago boron being a test booster, nobody talks about it anymore.

This is interesting as I've been researching ways of reducing SHBG by supplementation in order to increase my bioavailable test levels. Any side effects to 10mg ED boron supplementation...any negative feedback or HPTA suppression?

[Ace111]

Here's an article on how the writer more than doubled his levels - http://artofmanliness.com/2013/01/18...one-naturally/

Also interesting about the boron, here's the research:
http://www.ergo-log.com/boron.html
http://www.ncbi.nlm.nih.gov/pubmed/21129941

That's the stuff in the laundry aisle at the store right?

[EverettCD]

So according to number 8 people who are not on TRT who want to boost their T levels should not be on a high protein, low carb diet. Is this correct?

Good question .....

Sent from my iPhone that was manufactured in a sweat shop in China

[M302_Imola]

Here's an article on how the writer more than doubled his levels - http://artofmanliness.com/2013/01/18...one-naturally/

Also interesting about the boron, here's the research:
http://www.ergo-log.com/boron.html
http://www.ncbi.nlm.nih.gov/pubmed/21129941

That's the stuff in the laundry aisle at the store right?

Thank you for those articles!

Good question .....

Sent from my iPhone that was manufactured in a sweat shop in China

Well if you drop carbs to low for a prolonged amount of time this can effect the thyroid which in turn effects endogenous test levels.

[M302_Imola]

I've also read about stinging nettle root extract helping free test levels by lowering SHBG.

[61er]

I love this book. The best of a half dozen that i own on testosterone . It may not be available on Amazon, but you pick it up at abebooks.com, a massive online network of bookstores selling mostly used. My search query:

http://www.abebooks.com/servlet/Sear...+man%27s+guide

[steroid.com 1]

I've also read about stinging nettle root extract helping free test levels by lowering SHBG.

But keep in mind, Stinging Nettle screws with DHT and that's exactly what you don't want...DHT is all things male...in fact we should say't we don't supplement with Testosterone but really supplement Dihydrotestosterone...truth.

[steroid.com 1]

prami or caber can help both prolactin and cortisol

Not only that but Caber will drive your libido crazy!!!!

Trust me...I know...so does the wife