HOW TO RAISE YOUR TESTOSTERONE AND GROWTH HORMONE LEVELS NATURALLY THROUGH EXERCISE

---

Testosterone and HGH levels sharply decline after the age of 30, as illustrated in the graph above. Both of these hormones are also boosted in response to short, intense exercise. As I do not take any hormone or prohormone supplements, I’ve been doing Peak exercises for just over three years now, and at the age of 40 my testosterone level (done last month) are still well within the normal range for a young adult male without the aid of ANY prescriptions, hormones and hormone precursor supplements:

Total testosterone: 982 ng/dl (normal test range: 250-1,100 ng/dl)
Free testosterone: 117 pg/ml (normal test range: 35-155 pg/ml)

Below is a summary of what a typical high-intensity cardio vascular Biological Effects routine might look like. The entire workout is only 20 minutes, and 75 percent of that time is warming up, recovering or cooling down. 

You're really only working out intensely for four minutes. It's hard to believe if you have never done this, that you can actually get that much benefit from only four minutes of intense exercise, but that's all you need!

Warm up for three minutes
Exercise as hard and fast as you can for 30 seconds. You should feel like you couldn't possibly go on another few seconds
Recover at a slow to moderate pace for 90 seconds
Repeat the high intensity exercise and recovery 7 more times

The above can be perform doing sprints (which is my first choice) on a bike or treadmill

Four Additional Ways to Boost Testosterone and HGH

Besides high intensity exercise, there are several other strategies that will also boost your testosterone levels naturally. These are appropriate for virtually anyone, male or female, as they carry only beneficial "side effects." 

Weight training. When you use strength training to raise your testosterone, you’ll want to increase the weight and lower your number of reps. Focus on doing exercises that work a wider number of muscles, such as squats or dead lifts. 

This is an interesting one 

Whole body vibration training (WBVT) using a Power Plate. I do 10 minutes of Power Plate training twice a day and this likely also improved my hormones. WBVT in some ways simulate high intensity exercise by stimulating your white (fast-twitch) muscle fiber. This kick-starts your pituitary gland into making more growth hormone, which helps you build lean body mass and burn fat.

Address your diet. This is critical for a number of reasons. First of all, if you're overweight, shedding the excess pounds may increase your testosterone levels. 

Testosterone levels also decrease after you eat sugar. 

This is likely because sugar and fructose raise your insulin level, which is another factor leading to low testosterone. Ideally, keep your total fructose consumption below 25 grams per day. If you have insulin resistance and are overweight, have high blood pressure, diabetes or high cholesterol, you’d be well advised to keep it under 15 grams per day.

The most efficient way to shed excess weight and normalize your insulin levels at the same time is to strictly limit the amount of sugar/fructose and grains in your diet, and replace them with vegetables and healthy fats, such as organic pastured egg yolks, avocado, coconut oil, butter made from raw grass-fed organic milk, and raw nuts.

Saturated fats are in fact essential for building testosterone. Research shows that a diet with less than 40 percent of energy as fat (and that mainly from animal sources, i.e. saturated) lead to a decrease in testosterone levels. My personal diet is about 70 percent healthy fat, and other experts agree that the ideal diet includes somewhere between 50-70 percent fat.

Intermittent fasting. Another effective strategy for enhancing both testosterone and HGH release is intermittent fasting. It helps boost testosterone by improving the expression of satiety hormones, like insulin, leptin, adiponectin, glucacgon-like peptide-1 (GLP-1), cholecystokinin (CKK), and melanocortins, which are linked to healthy testosterone function, increased libido, and the prevention of age-induced testosterone decline.