Boost Testosterone Levels Naturally

The Growing Concern of Low Testosterone in America

In recent years, the United States has seen a significant and concerning rise in cases of low testosterone among its male population. This trend is becoming a serious health issue. Testosterone, a hormone critical for numerous bodily functions, is witnessing a widespread decline, affecting not only the physical well-being but also the mental health of individuals.

This decrease in testosterone levels is not just a matter of natural aging; various lifestyle factors and environmental influences compound it. The implications are profound, extending beyond reduced muscle mass and libido to more severe issues like increased risks of obesity, diabetes, heart disease, and mental health deterioration.

Testosterone can decrease with age, but it does not have to. Many following the 7 Systems Plan see their testosterone increase significantly in 90 days. “At age 68, my testosterone is still 800. The urgent need to address and reverse this worrying trend is not just a matter of individual health but is rapidly becoming a national concern” (Dr. Pat Luse).

This article shares the solution.

What is Testosterone?

Testosterone, often recognized as the primary male hormone, plays a pivotal role beyond influencing muscle strength and sexual function. This vital hormone, primarily produced in the testicles in men and, to a lesser extent, in the ovaries and adrenal glands in women, is indispensable for both genders. The bottom line is that high testosterone makes life fun.

Testosterone’s influence extends to various bodily functions, including sexual drive, muscle development, memory enhancement, and bone health. It contributes significantly to skin elasticity, weight management, and overall well-being.

Testosterone’s natural production is crucial for both male and female metabolic functions. This article highlights 7 natural strategies to elevate testosterone levels, focusing on healthy lifestyle practices.

The Issue of Diminishing Testosterone:

• Men frequently experience a decline in testosterone production by approximately 1.5% yearly after the age of 30. Those experiencing a more significant decrease may undergo andropause (male menopause).

• The Alliance for Aging Research reports that a third of American men over 39 have experienced at least two low testosterone symptoms. These include reduced libido, decreased muscle mass, increased abdominal fat, depression, and a lack of motivation.

• The onset of andropause brings gradual changes, often unnoticed for years. A substantial study involving over 858 males above 40 revealed that men with low testosterone had an 88% higher risk of mortality compared to those with normal levels.

• Post-menopausal women, due to the diminished function of their ovaries, face a heightened risk of low testosterone levels, potentially leading to osteoporosis and other chronic conditions.

Four Testosterone Hazards

1. Environmental Toxins

Xenoestrogens, synthetic compounds that mimic hormones, are known to reduce testosterone levels. These are common in everyday items such as tap water, plastics, household cleaning products, deodorants, soaps, makeup, and body lotions. Additionally, many medications contain significant amounts of synthetic xenoestrogens.

2. Estrogen Overload

(For further information check out this newsletter – Estrogen Dominance: A Problem for Men and Women)

The rise in estrogen dominance is attributed to several factors, the most notable being environmental exposure to xenoestrogens. These synthetic compounds mimic estrogen and are abundant in modern environments, contributing significantly to hormonal imbalances. They enter the body through diet, water, personal care products, and plastics.

3. Poor Detoxification Pathways

It is crucial to improve the body’s detoxification pathways to mitigate the risks of high estrogen and low testosterone. After estrogen has done its job, the body must eliminate it. The body’s method of processing estrogen determines health outcomes. The liver metabolizes estrogen into various metabolites, some beneficial and others harmful. These metabolites must be eliminated from the body through a healthy diet, liver support, promoting gut bacteria, lowering stress, and improving sleep.

4. Too Much Aromatase

Aromatase is a critical enzyme present in estrogen-producing cells. It resides in various organs, such as the adrenal glands, ovaries, placenta, testicles, brain, and particularly in fat tissue. One of the notable issues with aromatase arises relative to body fat. The higher the excess fat, the more actively aromatase converts testosterone into estrogen. This conversion is undesirable, especially in men, where it can lead to conditions like the development of “man boobs.”

Interventions to Naturally Enhance Testosterone Levels

Now, let us look at effective and natural methods to boost testosterone levels, addressing this critical health issue with practical solutions.

1. Remove environmental toxins.

Solution: To combat this, adopting a diet rich in raw and lightly cooked fruits and vegetables is beneficial. These foods are high in fiber and phytonutrients, aiding the body in eliminating these harmful substances.

2. Combat estrogen dominance.

Solution: Focus on consuming a variety of cruciferous vegetables, like broccoli, cabbage, Brussels sprouts, and cauliflower, in your diet. These are rich in compounds like I3C and DIM, which assist in detoxifying harmful estrogen metabolites that disrupt the balance between estrogen and testosterone.

3. Stimulate detoxification pathways.

Solution: Remove toxic, non-organic ingredients from your diet, beauty products, body care, and cleaning supplies from your shelves (refer to the Estrogen Dominance newsletter mentioned above for a partial list of harmful ingredients). Drink purified water instead of regular tap water and consider investing in an air purification system. Spend time in fresh air, support lymphatic health through dry brushing, and practice fasting or intermittent fasting to enhance your body’s ability to detoxify efficiently.

4. Curb aromatase conversion.

Solution: Focus on reducing excess body fat. The 7 Systems Plan offers a strategic method to diminish body fat, mitigate aromatase’s effects, and boost testosterone naturally.

7 essential steps to boost and optimize testosterone levels:

1. Adopt an Anti-Inflammatory Diet (7 Systems Plan):

Implementing an anti-inflammatory diet is foundational for supporting optimal testosterone levels. Eliminate inflammatory foods like refined sugars, gluten, refined oils, processed and deep-fried foods, conventional dairy products, grain-fed meats and eggs, sodas, and other sugary beverages.

Prioritize healthy fats like avocados, olives, extra virgin olive oil, coconut oil, and grass-fed butter. Include Omega Pure Complete from NutriDyn. Consume a variety of fruits and vegetables rich in antioxidants. Moderately consume healthy animal products, such as grass-fed beef, bison, lamb, antelope, deer, free-range chicken, turkey, and eggs. Also, drink plenty of clean water.

2. Manage Stress and Enhance Sleep Quality:

Chronic stress can significantly reduce testosterone production. Balancing stress is vital for maintaining healthy sex hormones. Elevated stress leads to increased cortisol production, which forces your body to produce more cortisol and less testosterone. Also, high stress can elevate aromatase activity, converting testosterone into estrogen and creating a state of estrogen dominance.

To reduce stress, incorporate relaxation techniques such as meditation, deep breathing, journaling, and counseling. Prioritize quality sleep by establishing a regular sleep schedule, avoiding electronics and stimulants before bed, and sleeping in a cool, dark, and calming environment. Good sleep is critical for healthy testosterone levels.

3. Practice Intermittent Fasting:

Intermittent fasting, alternating between periods of eating and fasting, offers numerous health benefits like cellular repair, autophagy, immune regulation, reduced inflammation, and improved insulin sensitivity. It also enhances human growth hormone and testosterone production. A typical fasting cycle involves a 17-hour fast, with meals consumed within a 7-hour window. This practice boosts cellular healing, brain cell regeneration, and energy efficiency through enhanced mitochondrial function.

4. Engage in High-Intensity Exercise:

High-intensity exercises, especially those that put significant resistance on muscles, are excellent for boosting testosterone. Compound lifts like squats, deadlifts, and burpees are particularly effective (see appendix part 7 in the 7 Systems Plan book). Keep training sessions short (20 minutes) with minimal rest between sets. Post-exercise, consider taking a mix of essential amino acids, especially branched-chain amino acids like leucine, isoleucine, and valine, to stimulate muscle protein synthesis and enhance testosterone production. My favorite product after a workout is NutriDyn’s Performance Drink.

5. Utilize Supplements to Enhance Testosterone:

For years, I have been using a product from NutriDyn called Everyday Essentials Men’s. This product contains a comprehensive mix of essential vitamins and minerals to support men’s health and testosterone. Each bottle contains 30 packets of high-quality broad-coverage supplements, including Essential Multi, Omega Pure 600+, Testro Balance, Zinc Pro, and His Vitality.

Clinical research has demonstrated the efficacy of Everyday Essentials Men’s to:

• Support healthy testosterone and androgen balance

• Support healthy hormone, immune, endocrine, and cardiovascular function

• Support cognitive function and balanced mood

• Support energy production and vitality

• Support healthy cellular metabolism

• Support healthy gastrointestinal integrity and permeability

Also, consider supplements from NutriDyn, like vitamin D3 with K2, as low vitamin D3 is associated with decreased testosterone production. Additionally, optimize zinc and magnesium levels, critical for testosterone production.

6. Take Cold Showers:

Exposure to cold temperatures can stimulate testosterone production and improve metabolism, detoxification, and brain function. Begin with warm water in your shower and switch to cold for the last 30-60 seconds, stimulating muscle contraction and internal heat, which can boost testosterone. Alternatives include cold water plunges, ice buckets, or cryotherapy.

7. Support Gut Health:

The health of your microbiome significantly impacts stress management and sex hormone production. An anti-inflammatory diet, including fermented foods like kimchi, sauerkraut, kefir, and kombucha, can support gut health. Taking NutriDyn’s Probiotic Daily Multi-Strain and using their functional food, GI Restore can further enhance your gut microbiome.

Following these steps can effectively boost and maintain healthy testosterone levels, leading to improved health and well-being.

A Comprehensive Approach to Tackling Low Testosterone

The 7 Systems Plan offers a targeted solution to combat low testosterone, focusing on diet, lifestyle, and environmental factors. It promotes an anti-inflammatory diet rich in essential fats and nutrient-dense foods, crucial for hormonal balance and testosterone production. Stress reduction and quality sleep are emphasized, recognizing their impact on hormone levels.

The 7 Systems Plan integrates intermittent fasting and high-intensity exercise, which is known to boost testosterone naturally. Additionally, it advises reducing exposure to environmental toxins and emphasizes gut health and strategic supplementation. This multifaceted approach makes the 7 Systems Plan an effective tool in restoring and maintaining healthy testosterone levels.

For your health,

Dr. Pat

Video of the Week

Recipe of the Week

Teresa’s 7 Systems Kitchen

Eat a variety of fruits and vegetables, raw or lightly steamed. Here are the foods the 7 Systems Plan recommends: