12 Ways You Can Increase Testosterone Naturally!

increase testosterone

Men!  Did you know that most likely your testosterone levels are half what your father had at your age?  Did you know that his are probably half of what his father’s were? 

There is an epidemic sweeping this country and the pharmaceutical companies just want you to treat the symptoms with their little blue pills, patches, injections and gels instead of finding the cause of the problem and helping you correct it… in fact they insist that this is the only way to “fix” your problem.  This just is not true.

This is probably why millions of American men currently use a prescription to restore their testosterone levels to “normal.” Testosterone Replacement Therapy (TRT) is a booming medical trend, one fueled by a plethora of ads telling men that, if they feel “sluggish” or “tired” they should talk to their doctor to see if testosterone therapy is “right for them.”

The pharmaceutical companies are happy, of course, to jump on this bandwagon.  It’s a literal gold mine for them.  The current estimate is that $7 billion will be spent annually on testosterone replacement therapy by 2017, which doesn’t even include the multibillion dollar industry built around erectile dysfunction (ED).  

Why Is There An Increase In Testosterone Replacement Therapy?

According to this 2007 Danish study, this 2013 Finnish study, and even this 2007 American study (just to name a few) testosterone levels have been rapidly declining since the 1920’s.  The findings of these studies are consistent with similar findings in a drop in sperm count as well. 

This means that men today are suffering from lower testosterone levels causing symptoms they don’t appreciate.  The short but unfortunate list of symptoms includes (but is not limited to): 

  • Depression
  • Reduced self-confidence
  • Difficulty concentrating
  • Disturbed sleep
  • Declining muscle and bone mass
  • Increased body fat
  • Fatigue
  • Swollen or tender breasts
  • Flushing or hot flashes
  • Lower sex drive
  • Fewer spontaneous erections
  • Difficulty sustaining erections
  • Irritability

Why Are Testosterone Levels Lower Today?

There are several factors involved ranging from poor diet, lifestyle, and unfortunately, even our environment.  In fact, the subject matter is great enough that I plan to go in depth more in future articles.  But needless to say – it’s like an assault on manly men everywhere. 

You Can Naturally Increase Testosterone!

As I mentioned above, millions of men are using pharmaceutical lotions and potions to increase their levels.  The problem is that these are really just treating the symptom instead of the cause, and are not considered safe.  In fact, there is quite a bit of evidence that testosterone replacement therapy has a strong link to prostate cancer.  (Ex. See this study.)  In addition, once the body is receiving exogenous testosterone, it hinders its ability to produce its own testosterone naturally.  Generally speaking, TRT is a horrible idea.

It makes much more sense to address this issue using common sense and logic that bring back balance to the body, allowing the body to increase its own hormones.  The best part is, the only side effects you will experience are those from improved health! 

So… let’s get to it!  Steps you can take today that will increase your testosterone naturally include:

  1. Lose the body fat.  Fat is estrogenic — estrogen makes you fatter — fat equals more estrogen.  It’s a vicious cycle! Read the book “Why We Get Fat” by Gary Taubes.  It’s mind altering, paradigm shifting info.  Everything that you’ve heard from mainstream media and your doctor is COMPLETELY WRONG!  This is a must read!
  2. Change your diet.  A low carb, high fat diet (LCHF) with the emphasis on good fats and cholesterol (the building block of hormones) is ideal. However, because no one diet is perfect for everyone, just make sure your diet focuses on keeping insulin levels in check. Insulin is a fat storing hormone. Include plenty of cruciferous vegetables, dark leafy greens, avocados, eggs, bacon, grass-fed butter,  coconut oil, grass fed fatty meats, etc. Don’t over-do it on protein, focus more on getting the healthy fats.  A couple of my favorite recipe books that will help with some new meal ideas are “Wheat Belly Cookbook” by William Davis and “Against All Grain” by Danielle Walker
  3. Lift heavy weights.  Low rep, heavy weight workouts involving the whole body have been shown to increase testosterone levels.  You should be using weights heavy enough that you feel like you need a spotter.  Good news guys… skip the cardio!  Prolonged cardio workout sessions raise cortisol levels and are actually working against your primary goal.  I suggest mixing in a boxing workout a couple days a week to go along with your weight lifting. Also, consider taking ashwagandha along with your routine as studies have shown it to help tremendously.
  4. Avoid chemicals.  Your body is being inundated with chemicals from your food sources as well as your entire environment.  You need to take steps to try and minimize this exposure as much as possible.  Some of the worst offenders that you should avoid are:  1) Chlorine and other chemicals from drinking water, showers, and swimming pools.  2) All kinds of plastics and Styrofoams – drink only out of stainless steel or glass containers.  3) Clean up your personal care products, everything including deodorant, toothpaste, shampoo, and soap.  You should be avoiding anything with phthalates, triclosan, benzophenones and parabens.  See the Twisted Favorites/Bath & Beauty section for the ones I recommend.
  5. Avoid estrogenic foods.  This includes ALL soy products, flax seed, fennel, beans, peas, legumes, rice, seed oils, licorice, and mint.  Include more estrogen blockers such as green leafy veggies, broccoli, brussel sprouts, onion and garlic.
  6. Sleep 7-8 hrs in a cool, dark, quiet room. Go to bed and wake up at the same time everyday.
  7. Stop drinking regular beer. It’s  basically liquid bread with a shot of estrogen!  If you must drink, go for bourbon on the rocks or ancient ales (gruit).  See my article about man boobs for more detail on that subject! There’s a reason for the term “brewer’s droop.” Just sayin.
  8. Stay hydrated.  Drink half your body weight in ounces of water per day.  (Ex. a 200 lb man needs 100 oz of pure, clean water per day.)
  9. Take a high quality multi vitamin supplement.  One I use and highly recommend is this one by Pana C-315. Especially important are zinc, magnesium, vitamin D3 and selenium.
  10. Take a high quality probiotic (like this one or this one) daily.  Don’t forget to include fermented foods (like sauerkraut) in your diet as well.
  11. Intermittent fasting.  Skip breakfast and lunch on some days.  Skip dinner on others.  Do a full 72 hour water fast at the start of each season — summer, fall, winter, and spring.  Give your body a break.
  12. Take very cold showers!  This gets the blood pumping and helps fight inflammation.  Testosterone is produced in the testicles, so you need to keep them healthy.  Temperature has a lot to do with that.  They need to be cool.  Also, wear loose boxers, especially to bed. 
  13. BONUS!  Get outdoors and do manly things!  Hunting, Fishing, Camping and Adventure Sports are all great!  Get your hands dirty and break a sweat.  Sleep under the stars.  Cook your dinner over a roaring campfire.  You’ll be surprised at how good these things will make you feel.   Be uncomfortable, it’s what builds strength.  Mentally and physically.

If you’d like to catch future articles on men’s health, make sure to subscribe here for updates!


More from Kim Johnson
Leave a comment

Your email address will not be published. Required fields are marked *