Master Your T: The Definitive Guide to Raising Your Testosterone Naturally

by Christopher Walker

deficiencies:

Vitamin D Zinc Magnesium Boron Choline

Overall Caloric Intake Macro Intake (fats, carbs, and protein) Macro Ratio and Specific Sources Increasing Micronutrient Consumption from Whole Foods

Sleep Mindset & Meditation Habits (Alcohol, Smoking, Marijuana) Sex (Real Sex vs. Masturbation) Avoid Chemical Exposure

Resistance Training & Androgen Receptor Density Testosterone Work Principle Staying Below The Stress Threshold Daily Physical Activity

Supplements/Herbs that actually work for increasing testosterone (and ones that don’t) Cognitive Enhancers and Nootropics General Health Specific Issue Problem-Solving Supplements Estrogen (blockers, etc)

Testosterone DHT Cortisol SHBG, Free Testosterone Estrogen

The HPA Axis is the Hypothalamic-Pituitary-Adrenal axis. It is the line of action between the hypothalamus, the pituitary gland, and the adrenal glands. The hypothalamus sits at the ‘top’ of the axis. It is the brain substrate that serves a primary purpose of linking the nervous system to the endocrine system via your pituitary gland. The hypothalamus is roughly the size of an almond and you can find it in all vertebrate nervous systems. It sits just below the thalamus (hence, the hypo- ) and above the brainstem. The direct aim of the hypothalamus when it releases neurohormones is to either stimulate or inhibit the actions of the pituitary gland. A few functions that are more commonly attributed to its control are hunger, sleep functioning, fatigue, thirst, & circadian cycles. As you can probably assume from the magnitude of regulation that it’s responsible for, the hypothalamus is extremely important in terms of creating a homeostasis (balance) within your endocrine system - and therefore entire body. Symptoms of an unhealthy hypothalamus include inexplicable hunger, insomnia, weight problems, dehydration/hyponatremia, excessive fatigue, etc... The pituitary gland is next in line. It is shaped like a pea and sits right below the hypothalamus, basically at the center, near the base of your brain.

It is also referred to as the hypophysis but, since I don’t even know how to pronounce that correctly, we’re just going to use ‘pituitary’ here. It is divided into an anterior and posterior lobe and is responsible for secretion of vitally important homeostatic hormones into your body. The hormones that it releases are: Growth Hormone (GH or HGH) Thyroid-Stimulating Hormone (TSH) Adrenocorticotropic Hormone (ACTH) Beta-Endorphin Prolactin (PRL) Luteinizing Hormone (LH) Follicle-Stimulating Hormone (FSH) Intermedins (MSHs) Oxytocin Antidiuretic Hormone (ADH) The next and final ‘stop’ in the HPA axis is the adrenal glands, which sit far from your brain, atop your kidneys. They are mainly responsible for releasing hormones - such as cortisol and the catecholamines - into your bloodstream in response to stress. What are catecholamines (kat-eh-cola-meens)? Epinephrine and norepinephrine: more commonly known as adrenaline and noradrenaline. Your adrenal glands are also responsible for the secretion of small amounts of androgens (male steroid hormones). The hypothalamus and pituitary gland also communicate directly with the testes (gonads) so this axis is sometimes referred to as the HPG axis as well. While some testosterone is secreted by the adrenal glands, the bulk of it is secreted from the Leydig cells of the testes in men. The pituitary gland is known as the ‘master’ endocrine gland.

Neurons in the paraventricular nucleus of the hypothalamus synthesize and secrete vasopressin & CRH (corticotropin-releasing hormone). The release of these peptides stimulates the secretion of ACTH in the pituitary gland which acts to produce glucocorticoids (ie cortisol - synthesized from cholesterol) in the adrenal glands. These glucocorticoids now act back on the hypothalamus to suppress any more release of CRH & ACTH. This is what we refer to as a negative feedback loop. It regulates itself when everything is healthy and working properly. Keep in mind that the hypothalamus is only one of several targets in the brain for glucocorticoids. Stress hormones such as cortisol act on many different tissues and substrates within both your brain & your body - a big reason why keeping this feedback loop working properly is VITAL to maintaining a healthy body. One positive feedback loop within the HPA axis that you should be

aware of is the excitatory effect of the catecholamines (Epinephrine & Norepinephrine) on the pituitary gland to increase the production of ACTH and Beta Endorphins. Remember that the HPA axis is not a self-contained unit - it spans much of the body anatomically but it is also influenced by other substrates in your brain and body, specifically those tied to sensory processing - both on the front end (ie eyes, ears, nose, mouth, skin) and on the back- end (ie amygdala, hippocampus, etc). Basically what I am trying to say is that it is crucial, absolutely crucial, to have a well-functioning HPA axis in order to be healthy, get and stay lean, have good sex, and be happy.

Testosterone is the principal male sex hormone. An androgen. It is found in both males and females, and acts anabolically. While females naturally produce small amounts of testosterone, and have far greater sensitivity to the introduction of additional testosterone into their systems, males, clearly, are where testosterone is most prevalent (7- 10+ times the natural amount of females), and in whom higher testosterone is most often desired. It is secreted in the testes of males, and ovaries of females, with small amounts also coming from the adrenal glands. Androgens are steroid hormones, and can be produced naturally and synthetically. The presence of androgens in tissues that have androgen receptors promotes protein synthesis in those tissues, giving it anabolic influence. Androgenic effects include much of what we consider to be human maturation, especially in sexual tissues/organs. For example, androgens heavily influence maturation of male secondary characteristics such as growth of the penis and scrotum, body hair, vocal sound depth, etc. Anabolic effects are characterized by things like muscle growth and strength, as well as bone maturation, increased density, and increased strength. Testosterone gets to work, in both males and females, before we’re even born and carries out its influence heavily first during the sexual differentiation process, then into infancy, prepubescence, puberty,

adolescence, and adulthood. T plays a role in many processes in the body, one of the more prominently known being spermatogenesis. Without the presence of testosterone and/or the androgen receptor, spermatogenesis can’t proceed past meiosis (ie. you can’t produce sperm). In non-sciency terms, you’re infertile. So now that we know where testosterone is produced, let’s venture a guess at what may be the cause of low testosterone production. There are two common culprits, and they’re medically recognized as primary and secondary hypogonadism. The first, primary hypogonadism, is caused by deficient testosterone production in the testes. The boys aren’t working properly. The second, secondary hypogonadism, is caused by hypothalamic-pituitary irregularities. They regulate your endocrine system. So for example, secondary hypogonadism can be caused when a piece of this puzzle isn’t functioning properly. I’m of the opinion that these processes (primary + secondary hypogonadism) do not operate independently, as evidenced by the strong influence of the hypothalamus and pituitary gland on the gonads directly. So in the end, it all comes back to brain health. And therefore... gut health. Your gut is your second brain. And you can directly influence its health with what you put into your body for nutrition. NOW we’re getting somewhere. You’ll recall that testosterone is produced in the testes by cells called Leydig cells. The average plasma concentration of testosterone in human males t...

The Feedback Loop

With SHBG in this role, we now understand that testosterone levels and SHBG levels are inversely correlated: the more SHBG in your system, the lower amounts of free, active T.

A lion’s share of about ~95% of your testosterone is produced inside the testicles, in the testicular leydig cells to be more precise. The remaining ~5% is synthesized from DHEA (precursor androgen) in the adrenal glands.

Here’s how the natural “feedback loop” of testosterone production operates: It all starts from the hypothalamus, which is an almond sized brain substrate that links your nervous system to the endocrine system. The first step of the process is simply when the hypothalamus releases a hormone called gonadotropin releasing hormone (GnRH). Keep in mind that this is the master hormone that starts everything. GnRH then stimulates the pituitary gland, which is a small pea sized endocrine gland protruding from the bottom of the hypothalamus. When the gland is stimulated by GnRH, it releases two hormones: luteinizing hormone (LH) and follicle stimulating hormone (FSH). These are the gonadotropins, and this is exactly why they first hormone is called gonadotropin releasing hormone. After the pituitary gland has released LH and FSH to the bloodstream, both of the hormones make their way from the brain, down to the ballsack. When they have reached their destination they enter the testicular leydig cells. Inside the leydig cells, the following events take place: FSH starts the process of spermatogenesis, whereas LH – through an extremely complex process – converts cholesterol into testosterone.

That’s how the big T is produced… But wait, why is it called a “feedback loop?” Answer: After the fresh testosterone molecules are produced, your brain constantly monitors the amount of the hormone in blood, if it gets to be too high, it slows down the release and transportation of LH. And that’s how the loop is completed.

How Testosterone Exerts its Effects in The Body Now the testosterone is freshly produced and your leydig cells release it to the bloodstream. What happens next? How does the hormone exert the effects? It doesn’t just float around the blood for nothing. Right? Well of course not… Here’s what happens next: As the fresh baby testosterone enters the bloodstream, it’s called “free testosterone”. This is because it’s literally free, as it’s not bound to anything yet. But then your liver also releases this carrier protein called sex hormone binding globulin (SHBG). And this is where things get complicated. About ~98% of the fresh “free testosterone” is bound to either SHBG or albumin (another carrier protein), and when testosterone is bound to either one of these proteins, it cannot effectively enter cells anymore, and it has really hard time binding to the androgen receptors. Meaning that ~98% of the testosterone is not really that “active”. Simply put, the more of the carrier proteins (SHBG and albumin) you have in your bloodstream, the fewer testosterone molecules actually remain bio-available. The remaining testosterone that isn’t bound to carrier proteins (free testosterone), freely circulates around your body, just waiting to be bound into a receptor. Then for example, let’s say that you’re lifting weights at the gym. Your androgen receptors in the muscle tissue activate and free

testosterone molecules will be bound to the receptors. This is when the effects start to take place. Once the free testosterone molecule is bound to androgen receptor, the receptor goes through a structural change, making it able to enter your DNA. Once it actually enters the DNA, the effects of testosterone finally take place. When it happens in your muscle tissue, you’ll get increased protein synthesis and muscle growth as a result. If this takes place in your face, your beard growth might increase, or facial bone structure might become more dense and angular, etc. Wherever there are androgen receptors in the body (muscle tissue, penis, bones, etc) free testosterone can bind to it and then enter DNA, and that’s where the hormone finally works its magic.

The Benefits Of High Testosterone

0-400 ng/dl – This is the area that I personally see as the zone of “low testosterone”. It’s because most of the men who have all the classic signs and symptoms of low testosterone, often fall into this range (some younger guys have had the symptoms even at close to 500 ng/dl). 500-700 ng/dl – This is the area that I see as “normal testosterone”. It’s a range where there’s normally no symptoms or signs of low testosterone present, and everything should function effortlessly. 700-1,000 ng/dl – This is what I’d like to call high testosterone in the modern standards (our ancestors probably had double or even triple this amount). It’s a point where missing a morning erection is a rare event, and building muscle is a breeze. 1,000+ ng/dl – This is the line of optimal for me. Everything above this point is pretty awesome, and if you’re past the 1,000 ng/dl point naturally, I can only congratulate you for a job well done. However, it’s a sad fact that most men in the modern world of processed foods, chemical estrogen mimics, and high obesity rates will never see these numbers.

Well, SHBG is produced in the liver. An abnormal amount of SHBG in the bloodstream, binding androgen molecules to the point of negatively affecting your testosterone levels indicates that your liver is out of balance.

Specifically, stop drinking alcohol for a while, and use intermittent fasting with pure water as way to allow your body a specific amount of time every day to heal itself. Depending on how messed-up your liver is, this may take months, and it may take years before things are fully restored to homeostatic levels. However, just make small steps forward, progressing slowly while you take the other necessary steps in terms of nutrition, training, and lifestyle.

Also, and potentially a very likely cause of liver imbalance, is excessive acetaminophen (i.e. Tylenol) intake. Acetaminophen is in many over the counter medications (so check the label before ingesting). The fact that it is seemingly benign makes it even more dangerous because you are more likely to consume excessive amounts - enough to damage your liver.

By simply learning how to lower SHBG count in your body, you will free up testosterone and make it more powerful.

1. Boron for Free Testosterone

2. Eat Plenty of Carbs

3. Take Vitamin D

4. Fiber is Not Really that Important

5. Certain Prescription Drugs can Skyrocket SHBG

These drugs for example: statins (29), beta blockers (30), antifungals (31), antidepressants (32), and hair loss drugs (33).

6. Natural Hormone Optimization in General

7. Fish Oil Favorably Impacts SHBG count

8. Magnesium Increases Free Testosterone

9. Zinc for Everything

10. Don’t Go Overboard With Alcohol

What Is Cortisol?

This is why you feel “brain fog” during prolonged periods of stress at work or in family life and you may feel absent- minded and forgetful. Cortisol is damaging your hippocampal neurons, inhibiting your ability to recall information you’ve already “stored”.

Recall that when cortisol is released in response to stress, it triggers the reallocation of resources away from other body processes. One effect of this is actually a decrease in testosterone. They work inversely.

Once the external stressor is gone, the body restores its homeostasis, lowering cortisol levels and increasing the testosterone levels back to normal.

Sensolin is a great supplement for naturally improving insulin resistance and boosting insulin sensitivity.

Celery - This study (157) shows that the high Luteolin content found in celery is effective in decreasing active aromatase in the body. Not only that, but simply the smell of celery has been found to increase testosterone production in the testes. Red Wine - This study (158) found that the phytochemicals found in red wine are able to inhibit aromatase production in a dose dependent manner. Watch out though, because too much alcohol can reduce testosterone production, so stick to one or two glasses. Olive Oil - Olive oil contains a compound called Oleuropen, which gives olive oil very powerful aromatase-inhibiting functionalities. White Button Mushrooms - This study (159) showed that white button mushroom extract decreases aromatase activity in a dose dependent manner. Oysters - Oysters are beneficial and healthy for many reasons, but one of those reasons is that oysters are very high in zinc. Zinc is one of the most powerful naturally-occurring aromatase enzyme inhibitors. Load up on those oysters. Cruciferous Vegetables - By cruciferous vegetables, I am talking about broccoli, cauliflower, maca, kale and Brussel sprouts.

Parsley - Parsley is high in apigening. Apigening has been found to be a powerful aromatase inhibitor. Another plus, parsley also increases testosterone production in the leydig cells.

1. Zinc Zinc is one of the 24 essential micronutrients necessary for human survival.

For best results consume 15-30mg’s of high-quality zinc supplement or have large amounts of some good meat in your diet, best if you do both.

2. Boron

Study from Naghii et al. (166) for example showed the following results after men consumed 10mg’s of boron for a week: • Free-testosterone levels increased by 28%. • Free-estrogen levels had decreased by -39%. • Dihydrotestosterone (DHT) levels rose by 10%. • Inflammation biomarkers (hsCRP, TNF-α) dropped significantly.

NOTE: For best results consume 6-10mg’s of high-absorption boron glycinate or eat plenty of raisins.

3. Grape Seed Extract