How To Get More Testosterone Naturally & Increase Sex Drive

Erectile problems are very common today, and many people ask me about natural testosterone boosters. In this article I go through the basics of high testosterone levels, what to avoid and what to get more. If you do not know these things, you will almost certainly suffer sexual health problems in the future. (Most people do not know)

A healthy man has about 10-20 times more testosterone than women, and when it starts to fall, man will start to change to a feminine man. This is not a good thing, because the man becomes irritable, frustrated, and ultimately sexual appetite will fall apart completely.

Testosterone does not only affect performance in the bedroom but nearly everything in man’s life. The big T affects male self-confidence, happiness, muscle size and potential diseases. Studies show that low levels of testosterone may increase the risk of developing depression, heart disease, diabetes and Alzheimer’s disease. Low testosterone can also cause irritability, fatigue, difficulty concentrating, memory problems, and enlarged prostate, as well as many other problems.

Low testosterone level symptoms:

  • Decreased sex drive
  • Erectile dysfunction
  • Lack of morning erections
  • Depression
  • Low self-esteem
  • Memory or concentration problems
  • Shrinkage of the testicles
  • Gynecomastia aka manboobs
  • Inability to gain muscle mass
  • Gaining weight or you’re “skinny fat”
  • Fatigue and lack of motivation
  • Sleeping problems

An easy way to know if you have low testosterone levels: the lack of morning erections. If you have a regular morning erections, things should be fine. But if they are missing, then you will need to study this article thoroughly.

After thirty years of age, a man’s testosterone levels start to decrease, which leads to the problems mentioned above. Men whose testosterone level is low will also experience weight gain, breast growth and problems with urination.

In order to get something, we have to sacrifice something. Overview of testosterone production criteria. What to steer clear of and what should you get more?

These things will lower testosterone and kill your erection

Obesity and testosterone

belly fat testosterone
belly fat testosterone
Did you think that the fat is only fat, and that it does not have any effect on your body, that it would only be a small “visual handicap”. You are sadly mistaken. According to research, especially visceral fat is an effective “estrogen factory” which pumps more estrogen in your body and lowers testosterone.

Obesity lowers testosterone levels. For example, a 2007 study of 1,667 men ages 40 and above found that each one-point increase in BMI was associated with a 2% decrease in testosterone. In addition, a 2008 study of 1,862 men ages 30 and above found that waist circumference was an even stronger predictor of low testosterone levels than BMI. A four-inch increase in waist size increased a man’s odds of having a low testosterone level by 75%; for comparison, 10 years of aging increased the odds by only 36%. All in all, waist circumference was the strongest single predictor of developing symptoms of testosterone deficiency. And if you doubt these two American studies, just consider Australian research that found almost one in every seven obese men could benefit from testosterone replacement, a rate more than four times higher than in nonobese men. – Obesity: Unhealthy and unmanly

Do I even need to mention the other ill health effects of belly fat? Probably not. If you’re looking to have higher testosterone levels and better erectile function, then the first and most important thing would be to get rid of the “estrogen factory”, which is around your waist.

Excessive sugar consumption

sugar testosterone
sugar testosterone
Sodas and other high fructose corn syrup and sugar products lowers effectively testosterone levels. Studies of sugar intake of beverages have been shown to decrease testosterone by up to 25% for several hours – that is, if you drink sugary beverages throughout the day, you have constantly low testosterone. (1)

Continuous daily intake of sugary drinks does not only make you fat (which also destroys male hormones) and cause diabetes, but no doubt will also decrease your testosterone levels. Few things are as harmful for your erection and health than sugar. If you want to increase testosterone or sex drive, then at least avoid unnecessary sugars such as high fructose corn syrup, as well as white sugar, which is of no benefit to health.

To the same (sugar) category goes many juices, such as orange juice and apple juice. And fortunately, this is already commonly known, and orange juices reputation as a health food has changed to a junk food. And rightly so, after all, it is pure fructose (I do not speak about sweetened juices, but pure whole juices) and almost the same thing as sodas. If you gulp these juices 33oz or liter a day, it does not do good for your erections or testosterone. Moderation, perhaps glass a day, however, is probably ok.

Stress kills erections

stress testosterone
stress testosterone
Research shows that stress does not help with testosterone levels and libido. Cortisol, the stress hormone produced by the adrenal glands, prevents the benefits of testosterone and kills libido, competitive desire and male aggression, as well as drive for life.

Eliminate stress. From nutritional supplements, I would check out at least at rhodiola rosea, reishi fungus, and L-theanine seems to help many. Vitamin C, Ashwagandha and Tulsi are also renowned in keeping the stress hormone in check. Also simple daily twenty minutes of meditation can help. Read: Just 25 minutes of mindfulness meditation alleviates stress, study shows

Plastic products can kill masculinity

plastic bpa testosterone
Plastic bpa testosterone

You get xenoestrogen from plastics, which can mimic the activity of the hormone estrogen. So if you are looking for a lost manhood, or ponder where your libido is lost, please review the plastic you use / you touch on a daily basis. Do you drink from plastic bottles? Do you eat from plastic boxes? The first step is to eliminate all plastic products that you can.

Plastic bottles can be replaced by glass bottles, and you don’t need to eat food from plastic anymore today. Mixer bottles or shakers you can replace with BPA-free shaker bottle. In the end, glass is the best and the only material that does not have any concern.

Study: Most Plastics Leach Hormone-Like Chemicals
Most Plastic Products Release Estrogenic Chemicals: A Potential Health Problem That Can Be Solved

Do you drink a lot of beer?

beer testosterone
Beer testosterone
Could drinking beer affect your testosterone levels? Modern beer contains hops, which is the most estrogenic plant in our planet (worse than soy!). Lets take a look…

In moderation beer, and its phytoestrogen hardly makes much trouble for masculinity. You don’t necessary have to forget occasional beer! The studies provide confirmation to this (thankfully): moderate beer drinking is not a concern, even though it contains phytoestrogens. Sure enough, this is not any pseudoscience, but how hops herbs estrogen reaches the beer is actually examined, and studies confirm that beer contains phyto-oestrogens. Quantities are certainly small, and it does not necessarily make any great difference. But if you struggle with testosterone or erection problems, it makes no sense to drink three beers per evening, and so to speak, assemble odds against yourself.

Chlorine exposure

chlorine testosterone
chlorine testosterone
This is hardly a new thing to anyone, but it need to be mentioned anyway. Chlorine exposure is not healthy, and the depressive effect on testosterone has been shown in studies.

Study from Belgium showed that boys who had spent a lot of time with chlorine-treated swimming pools had also significantly lower testosterone levels. This hardly comes as a surprise to anyone: if you swim or bathe in substance that is dangerous for reproduction, those substances are absorbed very easily on the testicles, where the male hormones are produced.

Swimming in indoor chlorinated pools during childhood is strongly associated with lower levels of serum inhibin B and total testosterone. The absorption of reprotoxic chlorination by-products across the highly permeable scrotum might explain these associations. – Associations between testicular hormones at adolescence and attendance at chlorinated swimming pools during childhood.

The same thing also in adults, when you grow up the skin of testicles doesn’t really get thicker with age. With this information and after learning it I have not visited in swimming pools, and I doubt I’ll go in the future. If I don’t that pool to be chlorine free “sea salt treated” swimming pool. In particular, the children are not recommended to swim in chlorine pools. A couple of times a year spa vacation is obviously not the end of the world, but a weekly “chlorine treatment” can cause problems.

In the water purification chlorine is added to our water supply, and naturally part of it comes to our drinking and shower water. It is mandatory for water quality, to kill various bacteria, but at the same time it is of course also harmful. Because of this, Brita water filter jug and chlorine shower filter is a good investment for men who want to optimize their testosterone levels and continue to get erections.

Licorice root can cut your testosterone levels half

licourice root testosterone
licourice root testosterone
Hippie and natural health circles often praise licorice root and belief that it is the best thing ever. Yes, if consumed in small amounts licorice root can be healthy, but problems will come if you get too much of it. Licorice root contains glycyrrhizic acid, which is proven to raise cortisol levels lower testosterone levels in men.

If you are a man who wants to maximize testosterone levels, then you should steer away from glycyrrhizic acid by all means. Studies have found that 5-7 grams of licorice extract, or containing candies (500mg glycyrrhizic acid) can cut males testosterone levels half in just a 4 days (1, 2).

Testosterone levels begin to sink, once you get over 150mg of glycyrrhizic acid on a daily basis. In this study, 100 grams of liquorice candy (150mg glycyrrhizic acid) daily for 4 weeks did not affect testosterone levels. From natural licorice roots weight about 2-25% is glycyrrhizic acid includes (according to this).

So you want to avoid excessive licorice tea or licorice extracts and candies which include it, unless you want to lower your testosterone levels.

Internet pornography might cause erection problems with a real woman

porn testosterone
porn testosterone
Yes, it might sound strange, but today’s porn and its continuous viewing can cause a complete healthy young (even 20 year old) men total impotence.

It could be that majority of erectile problems in men today is caused by Internet porn.

“Most men are astonished to learn that pornography use can be a source of sexual performance problems. ‘Instead, many are becoming convinced that erectile dysfunction at 20-something is normal,’ she said.’They are amazed that heavy porn use can affect them adversely, that no one told them it could affect them.”Internet pornography destroying men’s ability to perform with real women, finds study

This is very scary and eye-catching. Really? Porn can be so harmful? It is at least clear that the high consumption of Internet pornography leads to very unhealthy sexuality. And erectile problems are only a matter of time. Or what tells the erectile dysfunction drug Cialis companys steadily improved sales, the firm’s income is constantly increasing the more common porn viewing has increased in recent years.

But the problem can be solved – when you eliminate all porn watching, you can expect a normal erectile function to return in couple of weeks or a month. You need to eliminate all sources of pornography; photos, videos, Internet PornoTubes away from favorites and browser history so you may not end up back there, delete any videos on your computer, etc..

If you have completely numbed yourself with pornography, and in the worst case, it is over decade long habit, you have made yourself numb, insensitive… You get excited only from the strangest tentacle or vomit porn, then you should go lurk to pornfree pages and get support from other pornography victims, as well as to find comrades of fate.

Pornography-induced erection problem usually improves in a month, if you eliminate all the porn out of your life. But if you’ve used porn since the age of 15 (+ 10 years), numbed yourself with pornography, and real women give you no stimulation (you don’t get hard with real woman), then the repair can take up to 6 months.

Try this (elimination of porn), and come back here to give thanks to problem solving – because of my own and a number of others experience, I am so confident that this works.

See long lasting erection guide for more tips and trick to recondition your penis faster.

Reading and where to start if you are a victim of over-consumption of pornography:
Porn-Induced Sexual Dysfunction Is A Growing Problem
The Great Porn Experiment (VIDEO Ted Talk)
Intoxicating Behaviors: 300 Vaginas = A Lot of Dopamine
Why Do I Find Porn More Exciting Than A Partner?
Dopamine and Novelty
START HERE: Porn-Induced Sexual Dysfunction

Music and testosterone

music testosterone levels
Music and testosterone levels
Listening music may have a downward effect on testosterone levels. The most sensational Japanese study showed that listening 30 minutes of music considerably reduced testosterone levels in men. Listening your favorite music might cut your testosterone in half, where classical music and monks chants (Gregorio) did least harm. The interesting thing was that listening music raised women’s testosterone levels. In particular women favorite music and Jazz seemed to effectively raise testosterone levels.

On the other hand it was not told what was these men’s favorite music… in Japan where the most popular singers look like little girls whether they are men of women. Could it be that listening this kind a music could hinder your testosterone in half? Also this study had a quite small sample size.

On the other hand, there are also studies where music has decreased cortisol (which is testosterone killer), so in certain circumstances listening music may be beneficial to testosterone. For example, listening music can help reduce cortisol and thus improve your testosterone levels and erection, if you’re stressed out (1, 2, 3).

What if you listen manly heavy music? can it can raise your testosterone levels? Well there is certain studies that conclude: music might help pump up your confidence, and thus might increase training efficiency. But there is no real studies about heavy music and testosterone levels. Even though some people link this april fools prank, but it was just a prank, not a real study.

You don’t need to start fearing music now, but you should keep in mind that excessive music listening may have harmful consequences. If you are listening music more than an hour a day, you are probably harming yourself. According to research a average person uses 13 years of his life listening a music. Could this time be used for something better? Maybe play or make music yourself, which actually benefits your brain.

Anyway daily passive listening of music is quite strange and unnatural for humans. In the old times listening music always included some sort of dancing and playing musical instruments (making music). The current passive mainstream music listening benefits mostly record companies, and it can compared to a drug-addiction.

If you are interested about this subject, I recommend book called: This Is Your Brain on Music: The Science of a Human Obsession

In addition, any of these (my own and other people’s experiences, but not scientifically proven):

Mycotoxins (from food)
The food you eat may come with mycotoxins that can kill your testosterone and strong erections more effectively than almost any other thing. In particular, avoid peanuts and peanut butter, which include mold toxin called aflatoxin.

whether you eat peanut butter as organic or not, it always contains small amounts of this mycotoxin. Sure they say that its a “safe level”, but are you interested in safety, if as a result you will not get an erection anymore? Even a small amount of mold toxin may bother some mens erectile performance, the hidden peanut allergy is also very common.

As good as peanut butter is… If you care about your health (and your erection), you will never be able to put the peanuts into your body. For some, it does not make any problems, but my experience is very negative. In any case one thing is a fact, peanut butter can not called as a health food.

Read more: How Bad is Peanut Butter, Really? and Aflatoxins, or Another Reason to Shun Peanuts

Peppermint Mentha spicata
Did you know that women who have hair overgrowth on the head region drink peppermint tea for this ailment. Peppermint has been shown to reduce significantly the free testosterone in women with hirsutism. Studies on the men havent yet been made, but if you are suffering from erectile problems or want to raise your own testosterone, you may not want to pile up odds against yourself.

Peppermint and spearmint should kept on the ‘avoid’ list for every man who wants to keep their testosterone high. Random candies, chewing gum, lip balms and toothpaste wont of course completely destroy your testosterone levels, but still its good to be aware of this.

Tea ‘controls female hair growth’
Effect of spearmint (Mentha spicata Labiatae) teas on androgen levels in women with hirsutism.
Spearmint herbal tea has significant anti-androgen effects in polycystic ovarian syndrome. A randomized controlled trial.

Increasing Testosterone naturally

More fat?

cholesterol fat testosterone
cholesterol fat testosterone
The body forms testosterone from cholesterol, and without it you cannot be dreaming of optimal testosterone levels. Most people’s bodies are able to form the necessary cholesterol in the liver, but the erection dysfunction or low testosterone suffering folk may want to try amp up the cholesterol-containing food intake, especially in the evening. Testosterone is secreted during the night at 4-6 in the morning.

Tim Ferriss (in his book 4-HOUR BODY) recommends to eat 800 milligrams of cholesterol 3 hours before you go to sleep. For example, 4 whole eggs before you go to bed provides about 800 milligrams of cholesterol.

If you have an erection or a low testosterone level problems, cholesterol loading is worth a try. In studies high-fat diet has increased the testosterone for about 12-15% (1, 2).

What is the best source of fat to increase testosterone? Judging by the studies the answer is olive oil. The following study motivates to eat eggs with olive oil:

“Olive oil seems to be the best source of fat for increasing the manufacture of testosterone.”Olive oil converts cholesterol more easily into testosterone

Happy news for olive oil lovers: olive oil also reduces the stress hormone production and gives the muscle growing the anabolic effect. It also helps you with depression.

Oleuropein boosts testosterone level, lowers cortisol secretion, stimulates anabolism

“Depression would become less common if we were all to stop using diet margarines and went over to using olive oil.”Healthy margarine makes you depressed, olive oil brightens you up

If you increasing testosterone in mind, the supermarkets olive oil shelf should not be passed But, of course, one should not merely eat olive oil. You should also use the notoriously dangerous heart disease-causing substance that comes from cows (butter).

Healthy testosterone supporting fats: coconut oil, olive oil, butter, avocados, high-quality meat, whole eggs, nuts such as almonds and Brazil nuts. But of course, not too much. Moderation in all things, especially with “controversial” fat and cholesterol.

Go to a gym and lift heavy things (deadlift and squat)

death lift testosterone
deadlift testosterone
The best ways to increase testosterone in the gym is deadlift and squat. Continuous deadlift and squat leads to dramatic improvements in body composition and posture. Deadlift works out almost the entire body with one movement, and it is also the best movement for burning fat.

Studies on the effects of heavy gym workout on hormone levels: 1, 2, 3.

And forget that leg press, move to a squat rack and do it with barbell. Squat produces more growth hormone and testosterone than leg press

How to do deadlift (the science of dead lifting). I recommend to to watch the whole series (4 parts) if the topic interests you.

Good and professional video on squat here.

With the purpose of raising testosterone you should forget cardio-type long-lasting exercise and it should be replaced by high intensity interval type exercising. It has been studied to support testosterone production.

On the other hand, as a male, you should also do a bit of cardio type workouts, as it will support sexual health, erection formation. Sport and exercise is a great way to increase nitric oxide production. Nitric oxide dilates the blood vessels, causing the blood to flow more smoothly, and thus achieving easier erection formation. If you plan to spend the evening to a hot sex session, then earlier in the day you should do a half-hour walk (which also exposes you for fresh air and at the same time you can do deep breathing, which will further help with erections).
Burning calories protects men against impotence

Important thing for testosterone

Drink enough water, ie at least 2 liters (67oz) a day. Note the word water, no diet sodas or juices. If the regular water doesn’t taste so good, then… Get a water filter (removes chlorine, calcium flavors, etc.). Add some real salt to the water, such as himalayan salt or unprocessed sea salt. You can also add lemon juice.

This is one of the main basics. If you’re already wondering about getting some testosterone booster supplement, and you do not drink 2-3 litres of water every day… What the hell are you doing? Such an approach is completely wrong. First handle the basics, then perhaps you can take things further by variety of additional nutrients.

Drink water always from glass, get a glass bottle to the work – refer to the above point about plastic products.

Sleep 8-9 hours a night in total darkness. Get good blackout curtains. Do you want a better quality of sleep? Put phone to flight mode and shut Wi-Fi stations off for the night, they interfere with your sleep and also possibly significantly reduce testosterone and can make men infertile. Read more about research data on Cell Phone Dangers. During sleep you produce most of the testosterone, that’s why high-quality sleep can not be over-emphasized.

If you currently sleep 4-6 hours a night, you can double your testosterone according to studies by starting to sleep 8-9 hours per night on a regular basis (1, 2). This should motivate you to close the phone, computer and TV a couple of hours earlier.

Other interesting ways to raise testosterone levels:

– A mere change in your body language can help in raising testosterone (scientifically proven). Start doing “power poses”
– Watching attractive women raises mens testosterone, says the study. So, start watching – it is healthy male behavior
– Chinese study showed how abstinence from ejaculation for 7 days of increased testosterone in men for staggering 145%, but soon after it returned again to the basic level. The week-long abstinence can be therefore great idea for raising testosterone?
– Tree-splitting or wood cutting with axe is inherently masculine – and raises testosterone levels
– Having sex to increases testosterone levels significantly, according to research. This is probably the best way to increase testosterone, right?

Cold showers
What in the world? Yes, ice-cold shower is actually a very healthy thing, and it can even raise your testosterone levels.

“A 1993 study done by the Thrombosis Research Institute in England showed that cold baths correlate with high testosterone levels.”

Read more: The Health Benefits of Cold Showers

The James Bond Shower: A Shot of Cold Water for Health and Vitality

Try it. The benefits are enormous, and, for example you get better good nights sleep when you do cold showers, which also contributes to the increase in the level of testosterone. Cold showers are not recommended for people who have problems with heart health, though.

Some of the benefits of a cold shower comes directly from the fact that cold shower will force you to breathe more, faster, and more deeply. Deep breathing is an alternative for those who can not imagine doing cold showers every day. See more scientifically proven benefits of breathing: Benefits of Breathing: The Scientific Benefits of Breathing INFOGRAPHIC

What to buy from grocery store

Foods that support testosterone and erections: Olive oil, broccoli, cauliflower, eggs, bacon, avocados, sweet potatoes, spinach, sauerkraut, ginger, onion and garlic, wild meat, wild fish (the last two you generally wont find from the basic supermarkets, unfortunately). If you can’t find quality wild fish, then sardines can be good choice. Consider also apple cide vinegar (authentic – there has to be “with mother” in the bottle).

Possible food aphrodisiac: Hot spices (chillies, etc.), as dark chocolate as possible, avocados, water melon, garlic, onion (especially raw), pumpkin seeds, red wine, pomegranate juice

See also this easy simple testosterone booster as well as an aphrodisiac: Cloves: Testosterone Booster, Aphrodisiac, Antioxidant King & Improves Tooth Health

For man’s sexual health one of the most important food ingredients is carrot. Eating one of the big carrot a day can half the risk of developing prostate cancer (Every 10 g carrot reduces chance of prostate cancer by 5 percent). The health of the prostate is very important for every man, its health affects testosterone levels and the formation of erections.

In most foods quality means a lot. Especially with meats quality is the most important thing. Markets cheapest meat that comes soy fed cattle / pig wont do good for your testosterone. Meat should be wild or at least organic, in addition to that you can invest to organic depending on your budget, but, for example, broccoli and avocados can always be bought with confidence as conventional. Read more What needs to be organic and what doesn’t?

But if your erection problem is mental, the problem is inside your own head, then all of the dietary supplements or diet changes will make you absolutely nothing. Universally majority of mens erectile problems are due to man’s own mental problem – and it can cause a lot of frustration.

Tips for the so-called mental side of erection problems?

Higher up was already the best tip for mental side of the erection problems – the elimination of pornography. But what other things should you consider doing?

Practice meditation
Meditate for twenty minutes every day. Meditation takes you away from inside your head to the present moment, you are more in the moment with your partner, focusing on your partner and feel the sensations of your body (and you do not think about all the time that do I get an erection while watching down and you see the loose noodle – meditation will help you get out of your head). Try also the above mentioned cold shower – that may very well help mental erectile problems (gets you out of your head, to feel your body).

Meditation has nothing to with hugging trees or any sort of hippie things, or the attainment of enlightenment. On the contrary, it has a huge amount of scientifically validated health benefits. Among other things: Meditate for less cortisol, more testosterone and growth hormone after training

PC-muscle “kegel” exercises
Not necessarily related to the mental side of the problem, but this can not be ignored when the subject is raising sexual desires and solving erection problems. Many already know this, but there are those who’ve not even heard about this. The ones who are wrestling with erectile problems can really benefit from a PC muscle workout, or in other words by doing kegel exercises. More practical info here and here.

Drink alcohol
Hmmm? Doesn’t alcohol make it difficult to have an erection, and lower testosterone levels? Actually its the opposite – when it comes to small doses. When you take a small dose of alcohol, it will actually raise your testosterone levels in brain and blood. Study: Alcohol May Boost Testosterone In Brain And Blood

It actually makes sense; why men rarely (daytime) approach women and are not very sexually aggressive? EXCEPT when a man goes to a nightclub and has a drink or two – immidiately man begins to want women and approaches them aggressively. A couple of drinks works great. Actually it works quite excellently – would highly recommend. Not many things improve sex better than shot glass (4 cl) of vodka before having sex, the erection is significantly stronger and you’re also more present in the now (see above meditation section).

But… When you drink more than that one (or max two) doses of alcohol, it will lead to that famous downward spiral. After that, an erection is difficult to obtain / maintain, and testosterone falls inexorably. And also there is a lot of attention to be brought to what alcohol you drink…

Which alcohol to drink? Vodka, whiskey or gin. Mix them preferably with water, do not use orange juice, let alone any fructose juice (you may remember what sugar did to your testosterone & amp; libido). However, a small amount of honey with booze can act as an aphrodisiac, because honey contains a lot of vitamins and minerals, it is as well rich in boron, which is convincing testosterone booster confirmed by the studies (in human study boron gave 28% more free testosterone and lowered estrogen 39% after one week supplementation 1, 2). A lot of additional information about the quality of alcohol and how to prevent a hangover: Natural Hangover Cures

I continue to emphasize that only a small amount of alcohol helps positively with erection and with testosterone. If you drink too much, it only has harmful effects. But as you know, a small amount of alcohol can have medicine like properties.

Alcohol (or anything) shouldnt be a “crutch”, without which you can not do something. In long-term nothing should be used as a so-called crutch.

In future I’m going to list the best natural testosterone boosters and other tips which helped me to overcome erection dysfunction.


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