The best way to increase your testosterone for both men and women is with exercise and sleep. Those two things will help raise your testosterone levels better than anything. If you want to increase your testosterone for your libido, fertility or to add muscle….get some good sleep and some physical exercise. The more intense the workout the more testosterone surge you will produce. A walking program will help increase your testosterone levels, but if you add some speed walking or interval walking (walk fast and slow over the course of your walk) or weight training, you will cause a bigger spike in your testosterone levels.

What works against, or reduces testosterone levels are refined, processed, junk food snack, dessert or anything that causes a huge blood sugar surge late in the evening or before you go to bed. This is especially important for men because if you do eat these processed, refined sweets late in the evening it will cause some of your testosterone to convert into estrogen or DHT. Neither of them are a good thing.

Yes, men make estrogen, you’ll make more if you eat those late night snacks because your testosterone will convert into estrogen. This is easy to see in men as they approach 40 and beyond, because they start losing their stamina and drive, they have a harder time adding lean muscle to their body, but they also seem to be adding more fatty tissue in their chest. If you go to the beach, you can quickly see men without their shirts on who are retaining more fatty tissue in their chests.

Let’s not forget that erectile dysfunction is a huge problem associated with decreased levels of testosterone. Could it be related or exacerbated from our diet, lack of physical exercise and poor quality of sleep? I think so! The worse thing men and women can do is eat junk foods or high glycemic food in the evening. This will drive down your testosterone levels and ruining your libido.

The second reason to stay away from the sweets in the evening is because it will also cause your testosterone to convert into DHT (dihydrotestosterone), which leads to an enlarged prostate and seems to show evidence of being closely associated to male pattern baldness.

The Stress and Diet Connection…

Exercise and sleep are how we raise our trigger our testosterone levels to increase, but you have to make sure your body has the necessary nutritional resources to make those hormones. Don’t assume the body has an endless supply or capability to make those hormones. Your diet - the vitamins, minerals, antioxidants, amino and fatty acids are what is needed to build these hormones. If you are not supplying your body with these nutrients, how can you expect your body (adrenals and testes) to build those hormones.




Why, the health of your adrenal glands are important is easily understood when you follow the diagram. You will see that your adrenals make your stress hormones, cortisol and adrenaline, but they also make a host of other hormones. What’s important is if your adrenals are always having to make your stress hormones, it may not have enough resources to make an adequate supply of DHEA or the other downstream hormones. This is why constant stress and adrenal exhaustion can lead to lower DHEA, testosterone, estrogen and progesterone levels. Your adrenals are spending all its resources combating all the stress in your life.

To help ensure you are making adequate levels of testosterone, make sure your adrenals are working fine. Use our "Online Health Quizzes" to see if stress is part of your problem. If you want to go a step further the 24 Hour Saliva test is an objective laboratory test that accurately measure how stress is impacting your adrenal glands. If either tests show stress and adrenal exhaustion are the problem, begin to nourish your depleted adrenal glands with Adrenal Fuel, a comprehensive formula that nourishes and balances those important hormones. If a good nights sleep is a problem, add Neuro Calm to help the body relax and unwind at the end of the day. They are part of my AM-PM stress recovery program.

FYI…you can never rebalance your reproductive hormones (estrogen, progesterone, testosterone) if you adrenals are exhausted and fatigued.

Supplements to help keep your testosterone from converting into estrogen are saw palmetto, pygeum, along with the mineral zinc.

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