Build you Testosterone Levels NATURALLY - through BODY, MIND, and SPIRIT TRAINING

Testosterone is the most potent of the male hormones, which are known as androgens.  When the ancient Greeks provided the name, they chose well: "androgen" translates to "man-maker," and, indeed, androgens make the man, or at least his characteristic male traits.

 

But testosterone is a misunderstood molecule. Society associates testosterone with strength, virility, aggression, violence, and six-pack abs. But testosterone plays many other important roles in health and disease that may surprise you. 

 

This major sex hormone is responsible for the development your penis and testes, the deepening of your voice during puberty, your strength and muscle size, Your Bone density,  Sperm production, and your Sex drive

Despite the well-established role of testosterone in enhancing libido and other manly traits, its exact contribution to erections in men remains complicated. Studies suggest that testosterone may facilitate erections by acting as a vasodilator of the penile arteries.

 

But supplementing with testosterone is not a cure-all for erectile difficulties. Especially if you are not deficient or you have high levels of estrogen, which we will address.

 

But it is a vital hormone for your overall health and vitality and it’s important to understand its role and some simple ways to help keep your levels in balance.

 

In men, testosterone is mainly produced by the testicles. As the major sex steroid hormone, its effects are wide-ranging and powerful.  It’s what makes boys into men! It sparks the development of facial and pubic hair, Adam’s apple, deeper voices, bigger muscles, and broader chests. In adults, Testosterone is important for sexual desire, erections, and sperm production. It also affects other important body functions not directly related to sex like maintaining normal blood counts, bone strength, muscle mass, and mood.

 

Total testosterone levels vary throughout the day. Levels peak in the morning and lower towards the end of the day.

Thats why most men wake up with their bodies primed for sex.  And who doesn’t love a little morning sex session? But by the end of the night you may find it harder to get and maintain an erection, especially if you had a stressful day. 

Now we are going to discuss another hormone that could be affecting the quality of your erections, and that is estrogen. Estrogen is typically called the “female” hormone while testosterone is known as  the “male” hormone. Yet, both are present in everyone’s bodies, with males having higher amounts of testosterone and females higher amounts of estrogen.

 

Both testosterone and estrogen in men are important for sexual function. And a deficiency in either has a negative impact on your libido and overall health.

Estrogen provides some essential benefits like helping to regulate testosterone, keeping your Skin healthy and youthful, it’s good for your Heart health and your Cholesterol regulation. And it is necessary for your sexual function and libido.

 

But when the ratio of estrogen to testosterone gets out of balance, that’s when problems develop. 

 

In general there is an inverse correlation between testosterone levels and estrogen levels. Meaning as one goes down the other increases.

 

That’s why it is important to not let your estrogen levels increase to the point that it is driving your testosterone down.

 

Here are some symptoms of high estrogen and low testosterone, or low T.

 

Loss of muscle mass. Because Testosterone plays a role in building muscle, men with low T may notice a decrease in muscle mass since it is testosterone that builds the muscle tissue.

 

Increased body fat. Probably the most common symptom of high estrogen in men is Man-boobs, or enlarged breast tissue. Your estrogen receptors for fat are in your breasts and your gut. In addition to giving you “enviable cleavage”, high levels of estrogen also cause an accumulation of belly fat or visceral fat, which is the most dangerous fat for your heart health. 

  

Mood Changes. When your testosterone to estrogen levels are out of balance you can experience changes in mood and mental capacity. Men with low T are more likely to face depression, irritability, or a lack of focus.

 

Prostate Cancer & Type II Diabetes.  High levels of estrogen will  predispose you to developing prostate cancer, Type II diabetes and increases your chance of having a stroke or heart attack.

 

Fatigue. Men with low Testosterone can experience extreme fatigue and decreased energy levels. You might have low T if you’re tired all the time despite getting plenty of sleep or if you’re finding it harder to get motivated to exercise.

 

Low semen volume. Testosterone plays a role in the production of semen and men with low Testosterone will often notice a decrease in the volume of their semen during ejaculation.

 

Difficulty with erection. While Testosterone stimulates a man’s sex drive, it also aids in achieving and maintaining an erection. Testosterone alone doesn’t cause an erection, but it stimulates receptors in the brain to produce nitric oxide, a molecule that triggers a series of chemical reactions necessary for an erection to occur. When your testosterone levels are too low, you may have difficulty achieving an erection prior to sex or having spontaneous erections. Men should be having erections during sleep and upon first awakening. That is a sign of good testosterone health.

 

Low sex drive.  Testosterone plays a key role in your libido. If your Testosterone levels are low you will likely experience a more drop in your desire to have sex.

 

And I would hate for that to happen to you. So, let’s jump into the next video and learn how to naturally pump up your T levels and bring some male dominance to the party.

 

 

 

 

MAN-O-PAUSE

 

So Is there really a male menopause?

 

Actually, Yes – “man-o-pause” really is a thing, though it is technically an “andropause” rather than a meno-pause and may be experienced by men starting around the age of 40.

Just like for women, it’s all due to hormonal changes. For men, that usually means a slow drop in testosterone levels over time and for reasons we are going to discuss, an increase in estrogen levels. And remember, estrogen is a dominant female hormone.

Now your hormones can be out of balance at any age. But here’s the good news, there are things you can do to restore your hormones to optimize levels for strength, energy, health and sexual vitality.

 

So let’s take a look at what could be your throwing hormones out of balance and impacting your ability to get and maintain firm erections.

 

Endocrine Disruptors

 

Your endocrine system is responsible for secreting your hormones.  And endocrine disruptors are chemicals that interfere with this system.  

These chemicals are found in many everyday products, including many plastic bottles and containers, liners of metal food cans, detergents, flame retardants, food, toys, cosmetics, and pesticides.

 

When these chemicals get into your bodies, they have the ability to mimic your natural hormones, blocking or binding to hormone receptors. This is particularly detrimental to hormone sensitive organs like the testicles which produce 95% of your circulating testosterone.

 

Xenoestrogens are a category of endocrine disruptors that specifically have estrogen-like effects. When xenoestrogens enter the body they increase the total amount of estrogen resulting in a phenomenon called estrogen dominance. The build up of xenoestrogens have been implicated in many conditions including:  prostate and testicular cancer, obesity, infertility, and erectile difficulties. 

 

These chemical compounds are found in most commercial personal care products. This means your shaving cream, soap, cologne, shampoo and other toiletries.  These chemicals are easily absorbed through the skin, so you need to make sure you are purchasing natural products that can be found at most health food stores that are free of these feminizing chemicals.

 

In addition to you personal care products, you need to be careful with plastics. Plastics of all kinds also contain these estrogen mimicking compounds.

These chemicals have a tendency to leach into any foods or drinks that are stored in them. This effect becomes even stronger when exposed to heat and direct sunlight. This is why you should use glass whenever possible to store your food and water in and never microwave food in plastic containers. Do not leave plastic containers, especially your drinking water, in the sun. If a plastic water bottle has heated up in your car, throw it away. The plastic degrades quickly. Just get yourself a refillable stainless steel water bottle.

 

 

Foods

Although there is no miracle food that will magically prevent erectile difficulties, there are those you should definitely avoid if you want to optimize your testosterone levels and combat man-o-pause.

 

 

Go Organic

So what’s the big hype about eating organic? Well, the benefits are too numerous to discuss right now. But for our purposes, the benefits extend to you having healthier erections. 

GMO and commercially grown foods are produced using products like pesticides, insecticides, herbicides, and fungicides which contain these dangerous hormone disrupting xenoestrogens. The more you have in your body the bigger impact they are going to have on your erections and vitality.

 

Commercial Meat & Dairy 

 You definitely want to be buying organic and pasture raised meats and animal products.

 

It’s common practice for factory farmers to administer estrogen hormones to animals for faster growth, which end up in your meat and dairy.

 

In addition, commercial dairy cows continue to lactate throughout almost their entire pregnancy when they are producing large amounts of the female hormones estrogen and progesterone which end up in your milk and cheese.

 

So if you can’t afford to buy all of your groceries organic, I recommend at least purchasing your animal products organic, and even better, grass fed or pasture-raised when possible. This is because estrogens are stored in concentrated amounts in the fat of animals; and humans.  

 

Soy Products

At the top of the list of foods to avoid is soy and soy products. Soy is unique in that it contains a high concentration of isoflavonoids, a type of plant estrogen, known as phytoestrogens, that is similar in function to human estrogen. The problem is that soy isoflavonoids can bind to estrogen receptors in your body, mimicking estrogen.

It’s rumored that prisons purposefully feed their inmates diets high in soy in an effort to diminish their levels of testosterone and keep them more docile and easier to control.

Soy is found in many products these days that you may not realize. It shows up in the form of soy oil,  hydrolyzed vegetable protein, sauces and even pre-made hamburgers and hotdogs.  So you really need to pay attention to the ingredients of the all the food you eat. And you should be aware there is a movement underway in the US, led and funded in big part by Bill Gates, to eliminate the consumption of real beef in western countries and move us all to synthetic meats, many of which are high in soy. 

 

If you are going to eat soy, I recommend it in small portions in its fermented forms such as tempeh or miso. And definitely skip the tofu, soy milk, soy protein powder, soybean oil and processed alternative-meats. 

 

Again, check out your pdf for more food recommendations.

 

Aromatase

But now I want to tell you about a process that happens inside your body that could be having a big effect on your hormonal balance. And that is the conversion of Testosterone into Estrogen by way of an enzyme called Aromatase.

 If you have too much of this enzyme, that could be your #1 source of excessive estrogen, because it converts too much of your precious testosterone into estrogen.

 While this is a normal process when operating as it should, it’s one that can snowball when out of balance,  leaving you in a state of estrogen dominance.

And while it may be fun to have a female Dominate you occasionally in the bedroom, you definitely don’t want female hormones dominating you in your everyday life!

 Some studies show that as men age, they are converting so much Testosterone into estrogen that they end up with at least twice as much estrogen as postmenopausal women.

 And as your testosterone goes down you lose your get up and go and your Get it Up and Get it On.

 So what Causes an Increase in Aromatase?

Aromatase increases with the amount of belly fat you have. And fat tissue has been recognized as a major endocrine organ, meaning it produces hormones, including more estrogen. So estrogen causes belly fat which causes more estrogen which causes more belly fat, and so on. You can see how it’s a vicious cycle. 

 

High stress and lack of exercise also cause increases in aromatase. 

 

So what can you do to mitigate this? 

One thing you can do is work to block this conversion of testosterone into estrogen with Aromatase inhibitors. 

 

DIM, or diindolylmethane, is a hormone regulating supplement that is derived from a concentrated form of cruciferous vegetables which are aromatase inhibitors. 

 

In addition to taking it as a supplement, which I recommend, you could also increase your consumption of cruciferous vegetables which include: broccoli, bok choy, cabbage, cauliflower, collards, kale, and Brussels sprouts. Broccoli sprouts are one of the most potent sources of aromatase inhibitors.

 

Stinging nettles is another natural aromatase inhibitor. In fact, Nettle root and leaves are often used to make prostate medication for this very  reason.  Stinging nettles are also full of vitamins, minerals and antioxidants. I start many of my mornings with stinging nettle tea which you can order online or find at a health food store. 

So what are some other things you can do to balance your hormone levels?

 

SLEEP

Well, in case you needed another reason to hit the sack early, getting enough sleep is important to maintaining healthy T levels. 

 

Your body turns up the Testosterone when you fall asleep. The levels peak when you start dreaming and stay there until you wake up. But daytime Testosterone levels  drop when you don’t get enough sleep. So aim for 7 or 8 hours every night and take advantage of that early morning wood after a great night of testosterone replenishing rest. 

However on that note, I do want to mention that some men find that they are particularly sensitive first thing in the morning and may have a harder time maintaining control over ejaculation and may do better to wait and hour or 2 after rising before getting it on. 

 

LIGHT

 

Making sure to avoid bright lights at night will keep your sleep inducing melatonin levels high and your sleep deep, thereby increasing your testosterone levels. Conversely, make sure to get plenty of sunlight into your eyes in the morning and during the day to help increase your testosterone levels indirectly through stimulating melanocytes in your retina. It is recommended that within the first half hour of waking that you go outside for at least a few minutes to absorb natural light.

Infrared Light Therapy is quickly becoming all the rage among men looking to boost testosterone. An Italian Study from 2016 found that just 2 weeks of red-light therapy on the testicles nearly DOUBLED serum T levels in men. There are a number of devices on the market now to do this safely and in the comfort of your own home, but just sitting outside on a sunny day and getting a little sunshine on the ole sack will do the trick! Just make sure not to go TOO long and burn the boys..!

 

Decrease Fat

But the number one way to protect your precious testosterone levels is to decrease fat. Remember, estrogen is stored in fat, so the more excessive fat you have the more estrogen can build up. 

One way to lose unneeded body fat is by strictly limiting your carbohydrate intake. This includes fruits and fruit juices, breads, pasta, crackers, chips and all sugary treats. Instead eat plenty of healthy fats, high quality proteins and lots of vegetables. Skip the beer and sodas and drink clean water and natural herbal teas as your primary beverage.

 

And while any exercise can burn calories, just walking briskly for 45 minutes mobilizes the body to dip into fat reserves and burn stored fat. It's especially effective for burning internal belly fat, or visceral fat. 

 

Intermittent Fasting

As I mentioned earlier in this course, if you really want to take your fat burning to the next level, I suggest you consider intermittent fasting where you limit your feeding window to 8 hours or less each day.

 

 And it turns out that fasting has other testosterone boosting benefits beyond just cleaning up adipose fat tissue. Not only does intermittent fasting help you lower insulin levels, burn fat and inhibit aromatase, but it also initiates a really cool cellular process called autophagy which has all kinds of anti-aging health benefits. But for your erection the important part is that during autophagy your body breaks down any excess estrogen that builds up. It requires a slightly longer fast to really attack estrogen, like at least a 17 hour fast, but the benefits last. And for most men it’s perfectly safe and effective to do a 24 hour fast once a week to reap these benefits.

 

Weightlifting and Exercise

 

Another lifestyle biohack that can really impact healthy hormone balance is weightlifting and exercise. Research has shown that lifting heavier weights is the best form of exercise to boost testosterone.  As muscle mass increases, it triggers the body to produce more testosterone.

Using 70 to 90 percent of your maximum lifting weight is the ideal amount to increase T levels, and there are specific exercise regimens that can help as well. Movements that use multiple joints and muscle groups are better than isolation exercises when it comes to building T. Dr Andrew Huberman and Dr Andrew Galpin both have excellent podcasts going DEEP into this subject. 

High-intensity interval training

High-intensity interval training (HIIT) has also been shown to raise testosterone levels. A few studies suggest resting for one to two minutes between intervals provides the most benefits.

 

Remember how we said that testosterone spikes in the morning and then declines throughout the day. Well, an afternoon workout can help naturally boost those levels and prime you for an evening romp.

Chronic endurance exercise — such as cycling or running for hours — has been shown to decrease testosterone. High-endurance athletes tend to have higher levels of cortisol, which has the opposite effect of testosterone. The more endurance exercise you do, the more likely you are to break down muscle tissue.

Now, endurance training isn’t necessarily bad for you, but cortisol can have an impact on your muscle mass, sleep and mood. On the other hand, moderate cardio exercise let’s say, 30 minutes, five days a week, will protect your heart health and won’t trigger excess cortisol production or lower your valuable testosterone levels, which is critical for hard and long lasting erections.

Supplements 

Now let’s talk about some specific supplements which are known to increase testosterone levels. 

The ancient Indian medical system, known as Ayurveda, relies on a natural and holistic approach to physical and mental health. Both yoga and Ayurveda were first mentioned in Indian spiritual texts called the "Vedas," which date back to around 3,000 BCE. So Ayurvedic medicine is one of the world’s oldest medical systems and remains one of India’s traditional health care systems and it has something to offer us in terms of attaining strong and healthy erections.

Several Ayurvedic herbs have recently been exhaustively studied and found to significantly boost testosterone levels. These herbs are Ashwagandha, Shilajit and Malaysian ginseng- all of which have been used for thousands of years in ayurvedic medicine.

 

Ashwagandha

In addition to being an aphrodisiac, Ashwagandha can help your erections by increasing nitric oxide production in your body. Remember nitric oxide dilates the blood vessels that carry blood to your penis which increases the strength of your erections.

If stress and anxiety is something you experience often, both in and out of the bedroom you  may want to consider supplementing with Ashwagandha, which is an adaptogenic herb used in traditional medicine to treat anxiety and help you adapt to stress. It does this by helping your body lower levels of the stress hormone cortisol which constricts blood vessels in your penis.

Several studies of adults with chronic stress showed that those who took 300-mg daily of an Ashwagandha supplement experienced reduced cortisol over 60 days, compared to those who took a placebo.

How to consume ashwagandha? 

Ashwagandha is available as a powder, as a pill and even as a tincture. 

The recommended dosage of ashwagandha powder is 500mg – 2 gm per day. 

You can adjust your dosage based on your results. Ashwagandha  is traditionally consumed at night with milk, ghee, water, or honey. 

 

Shilajit 

Shilajit which is also sometimes called the “Indian Viagra” is an absolute powerhouse of a supplement born at extremely high altitudes, deep within crevices in the Himalayan mountains.

Over hundreds, even thousands of years, organic material works its way deep into the rocks fissures where it is slowly grinded into a black resin packed full of upwards of 85 different minerals.

 

Several scientific published case studies have shown that adult men who were supplemented with 250 mg of shilajit twice each day for 90 straight days had 20% increase in total testosterone levels. That’s pretty outstanding.

Not only that, according to an article in the American Journal Of clinical nutrition, weightlifters used shilajit to promote better strength, recovery, and muscular hypertrophy and also to combat physical stress. It’s also an antioxidant and has immune supportive benefits.

It is available in liquid and powder forms. Like most herbal medicines, these are not instant solutions like Viagra, but instead they show natural and organic results over several months when you use them consistently.

 

Tongkat Ali

Tongkat Ali, also known as longjack, is gaining popularity in recent years. It works to increase your testosterone in potentially FOUR different ways: by increasing your T production, keeping it circulating in your body, stopping its breakdown by aromatase, and decreasing cortisol production - all of which together make it a SUPER T Supplement!