At last we’ve reached the very last post of Testosterone Week and based on the comments from you all, this is basically the post you’ve been most looking forward to. Today I’m sharing a few things i did during my 90-day experiment as a way to double my total and free testosterone levels.
I’m afraid We have no super cool “secrets” to discuss there are a very difficult shortcuts to increasing your T. If you are expecting some magical potion or supplement or weird body hack which will instantly and naturally boost your T levels, what follows is bound to disappoint. Despite what some companies or websites might explain to you, there’s no single thing that may boost spartagen xt review naturally in the future.
The unse-xy truth is that increasing testosterone naturally simply boils down to making some long-term alterations in your diet and lifestyle. As you’ll see, a few things i did to enhance T largely comes down to eating better, exercising smarter, and receiving more sleep. That’s virtually it. But just like most things in life, the devil is within the details, so I’ll reveal to you exactly what I have done and offer research that explains why the things I did so helped boost my testosterone.
The good thing is that while the items I suggest below will boost your T, their effect is hardly limited by testosterone. They’ll greatly boost your overall health and well-being as well.
Ready to get started?
The Obligatory Disclaimer
As I will have quite a manly mustache, I’m not just a doctor or perhaps a medical expert. I’m a guy having a law degree he’s never used who blogs about manliness. What I’m intending to share shouldn’t be taken as an alternative for qualified medical expertise. It’s simply my experience and views about them. Prior to you making any variations in lifestyle or diet, speak with your doctor or healthcare provider. Be smart.
My 90-Day Testosterone Experiment
Let’s perform a quick article on the things i shared from the introduction to this series. August of a year ago had been a tough month to me, primarily because of huge and grueling project we were in the middle of here on the webpage. I had been stressed and my sleeping, healthy eating routine, and workout regimen all suffered. At the conclusion of the month I got my testosterone levels tested and discovered that my total T was 383 ng/dL and my free T was 7.2 pg/mL – near to the average on an 85-100-year-old man.
I then began a 90-day experiment to discover how diet and changes in lifestyle could boost that number.
The main reason I began the experiment at that time is because I understand plenty of guys who live my last-August lifestyle all the time, and I wanted to see what can afflict an “average” guy who turned things around. As well, there was clearly no “normal” time in my life which could have been better in my opinion to start out the experiment. My stress level and diet fluctuates throughout the year anyway, so at any point, factors inside my current lifestyle would have influenced the final results. I wanted to begin with at “ground zero.”
After 90 days, I needed my testosterone tested again. My total T had gone up to 778 ng/dL and my free T had risen to 14.4 pg/mL. I had doubled my testosterone.
I am aware the experiment didn’t simply bring me straight back to my pre-August levels mainly because that when I found out that the first test I took can sometimes overestimate your T levels, I took an even more accurate test around four months after the start of the experiment (I’ve continued the 76devypky changes made during the experiment) and my total T had gone up again to 826.9 ng/dL.
If you’re already healthy, making the changes I list below will most likely not double your T levels. But when you’re starting at ground zero, you then should see pretty dramatic results.
Alright, with this all taken care of, let’s focus on just what I did so to double my T levels in 3 months.
Our diet plays a crucial role in your testosterone production. Our glands need certain minerals – like zinc and magnesium – to obtain testosterone production started and our Leydig cells need cholesterol to produce testosterone. Some foods – like broccoli, cauliflower, and cabbage – may help boost T levels by removing estrogens in your body that lower our T.
The largest change I created to my diet was increasing my fat and cholesterol intake. There’s a good reason why old fashioned strong men would drink raw eggs – reports have suggested that higher fat and cholesterol consumption results in increased amounts of total T; men eating low-fat diets most often have decreased testosterone levels. The emphasis on increasing fat and cholesterol consumption meant I got to enjoy like Ron Swanson for three months – bacon and eggs and steak was pretty much the staple of my diet.
But you may well be asking, “Isn’t cholesterol harmful to you? Doesn’t it cause heart disease?”
Answer: It’s complicated.
I don’t have plenty of time or space to cover the ins and outs of cholesterol on this page, but overall, scientific studies are showing that popular beliefs about cholesterol aren’t completely correct and the public shouldn’t be as scared of this molecule since it is.
If you’re enthusiastic about learning more about the myths and benefits associated with cholesterol, I highly recommend reading these in-depth, well-written, and well-researched articles at Mark’s Daily Apple:
The Definitive Help guide Cholesterol
The Straight Dope on Cholesterol Part 1
The Straight Dope on Cholesterol Part 2
For those interested, at the end of this section, I share my cholesterol and triglyceride levels after a lot more than four months of eating copious numbers of bacon, eggs, meat, and nuts.
Now here’s a breakdown of the things I ate at each meal:
Breakfast – “Give Me Each of the Bacon and Eggs You Have”
eggs and bacon in the morning on plate raise testosterone
Through the weekdays, I ate a few things i referred to as “Ron Swanson Special” – three slices of bacon and three whole eggs. In addition to being delicious, furthermore, it provided the fats and cholesterol my body found it necessary to make testosterone. Nitrates freak me out, thus i used nitrate-free bacon.
On Saturday mornings, Gus and so i visited Braum’s – pancakes for Gus; breakfast burrito for me. That’s one of our own father/son traditions.
Sundays I typically skipped breakfast – I usually just wasn’t hungry.
Lunch – The Man Salad
man manly steak beef avocado lettuce
I realize Swanson wouldn’t approve, however for lunch each weekday (and often on Saturday) I ate a salad. However it wasn’t just any salad, it was a Man Salad damnit! I packed as much T-boosting foods while i could into this thing.
Spinach/Spring Salad Mix. It was the base of my salad. I used Organic Girl Greens from Whole Foods. Yeah, I am aware. The base of my Man Salad has come from a firm called Organic Girl. Spinach and other leafy green vegetables contain minerals like magnesium and zinc, which have shown to aid in testosterone production (study on magnesium, and another; study on zinc)
Meat. Meat, particularly beef, provides your body using the protein it must create muscle (more muscle = more T) as well as the fats and cholesterol to make testosterone. My meat topping associated with preference was sliced up chuck steak. I grilled a couple of them on Monday and it lasted me before the next Monday. Once in a while I’d slow-cook some ribs or brisket to use as my meat topping. My philosophy was the fattier, the better.
Nuts. Usually a handful of Brazil nuts or walnuts. Nuts are little fat bombs that offer the cholesterol that Leydig cells need for T production. One study advise that the selenium in Brazil nuts boosts testosterone. Just don’t go crazy using them. Excessive selenium is not any bueno.
Avocado/Olives. Avocados and olives are a great method to obtain the best fats we require for healthy testosterone production.
Broccoli. Every now and then I’d throw some broccoli to the salad. Broccoli contains high levels of indoles, a food compound that can decrease the bad estrogen in our bodies that sap testosterone levels.
Organic Olive Oil. I topped my Man Salad off with many different essential olive oil. Research suggests that essential olive oil helps your Leydig cells (which produce testosterone) absorb cholesterol better. And as I’ve mentioned a few times, our Leydig cells need cholesterol to produce T. More cholesterol absorption = more testosterone.
Balsamic Vinegar. Mostly for taste. It’s also supposed to keep your insulin in check.
I got the majority of the ingredients for my Testosterone Salad at Whole Foods. For anyone curious, I added up all of the ingredients and divided by six (I typically ate six of the salads in one week). The cost per salad was roughly $5. That’s in regards to the price many folks pay every day for the crappy fastfood meal. If you’re within a strict budget, I’m sure you could get the components at Walmart and convey the cost per salad down a lot more.
And this is what I ate in the morning and lunch virtually every single weekday during my 90-day experiment, and it’s the things i carry on and eat every weekday greater than four months after my experiment began. And That I don’t mind whatsoever. I assume I am just a pretty boring dude.
During the day I used to munch on testosterone-well balanced meals like nuts, pumpkin seeds, and broccoli. I’d toss in some dark chocolate from time to time too.
An added testosterone advantage of my high-fat and balanced protein and carb diet was that it probably helped me lose some extra fat (I went from 18% to 12% extra fat). Research shows that high-fat diets actually play a role in increased body fat loss. So that as we discussed earlier, as you may lose unwanted fat, your T production ramps up. Virtuous cycle to the win!
Dinner – Whatever (sparingly)
I just ate just what the family was having: chili, chicken and rice, enchiladas. Whatever. I wasn’t worried too much about carbs. I really watched my portions and tried to give up eating as quickly I found myself full.
Excluding increasing my fat and cholesterol intake, my diet wasn’t that unconventional. I didn’t follow a strictly low-carb or Paleo diet because recent research has suggested which a diet full of protein and less carbs actually causes T levels to diminish. With that said, I used to be judicious with the carbs. I used to acquire most of my carbs from veggies and fruit, nevertheless i didn’t freak out if my lovely wife made us spaghetti for dinner.
I used to be really strict with my diet through the week and relaxed it around the weekends. Life’s short. I wish to have the ability enjoy a Triple Stack Sandwich or taquito from QuikTrip once in a while.
I’m a lifelong teetotaler, so alcohol wasn’t around the menu. Some research indicates that beer can decrease your T levels in a few ways, however i imagine it might be fine as being a weekend indulgence.
Obviously, you don’t need to follow my exact meal plan. The objective is simply to eat more high-fat foods.
Egads! What did all that eggs and steak do to your cholesterol levels?
I found myself curious what my cholesterol levels would be after using a diet loaded with cholesterol and unhealthy fat, therefore i got an entire lipid screening a little bit more than four months after I began my experiment. Listed below are the outcomes:
Total Cholesterol: 202 mg/dL (Just barely out of the desirable selection of 200 mg/dL.)
HDL Cholesterol (“Good” Cholesterol): 77 mg/dL (Optimal range is 60 mg/dL – my HDL levels were great!)
LDL Cholesterol (“Bad” Cholesterol): 112 mg/dL (This put me from the near or above optimal range of 100-129 mg/dL.)
Looking at the raw numbers, overall my lipid screening was pretty dang awesome.
Total cholesterol was a bit high, but most doctors agree that total cholesterol isn’t a good indicator of heart disease risk.
So despite pounding back bacon, eggs, whole milk, and steak for four months, I still had healthy cholesterol levels.
Sadly, many guys think they are able to just pop a couple of “natural enhancers” along with their T levels will magically increase. If you’re eating garbage, not exercising, instead of getting enough sleep, no level of supplements is going to help your testosterone levels reach optimal levels.
Having said that, I did include some nutritional supplementation inside my experiment. Here’s the things i used:
Vitamin D3. Vitamin D3 actually isn’t a vitamin, it’s a hormone – a really important hormone that offers a complete host of health benefits. The body can naturally make vitamin D through the sun, but recent research has shown that lots of Westerners are vitamin D3 deprived because we’re spending less and less time outdoors. Whenever we do choose to venture outside, we slather our systems with sunscreen, which prevents the sun reaching our skin to kick-off vitamin D3 production. If you’re not getting enough sun, you might have a vitamin D3 deficiency, which might play a role in low T levels. If you consider you need more vitamin D3, supplement it using a pill. Research has shown that men who take this supplement see a boost in their testosterone levels. Because I have got a darker complexion – helping to make me at risk of Vitamin D3 deficiency – I took 4,000 IU of vitamin D3 in the morning.
Omega-3 Fish-oil. Fish oil can lower SHBG and increase manufacturing of Luteinizing Hormone (the hormone responsible for triggering the testes to generate T). As a result of increased levels of unhealthy fats and cholesterol I used to be consuming, I wanted to make certain I needed an adequate amount of the “good” fats to get rid of the gunk out of my blood.
Whey Protein Creatine shake. Before my weightlifting workouts I’d mix a scoop of whey protein (I prefer Jay Robb because it’s all-natural) and a scoop of creatine into unsweetened coconut milk. Just attempting to feed my muscles the stuff it needs to rebuild itself after my workout.
Caffeine. Use caffeine moderately. A lot of the jittery juice increases cortisol, which decreases testosterone. Moreover, consuming caffeine late within the day hurts sleep, which lowers testosterone production. But one recent study suggests that caffeine consumed before training may boost testosterone levels and allow you to do more exercise efficiently. During my experiment I popped a sheet of caffeinated gum a few minutes before my workouts. Every piece had 100 mg of caffeine, approximately the same amount in coffee. That was usually it for my caffeine intake on that day.
Vit C (unnecessary). I don’t know where I first heard about vitamin C’s supposed T-boosting benefits, but it’s one of people things you see everywhere in the internet once you Google “how to improve testosterone.” Without looking for the investigation that backs up that claim, I took a vitamin C supplement during my experiment. I later found some investigation that implies that vit c does increase testosterone levels in diabetic mice, but because I wasn’t diabetic (nor a mouse), I’m not sure exactly how much the vit c helped. I’ve actually stopped taking vitamin C supplements. I’m likely getting ample with my diet. Unless you have diabetes, you almost certainly won’t see much benefit from this supplement. Don’t waste your hard earned dollars.
ZMA (unnecessary). Then when I researched the way to increase testosterone, a supplement called ZMA kept appearing. It’s a blend of zinc, magnesium, and vitamin B6. The purported benefits associated with ZMA include better and deeper sleep which indirectly should really increase testosterone. Zinc and magnesium are essential minerals in testosterone production, so a mega-dose ought to be useful, right? Well, no. I got myself some and took it through the time period of experiment. I should have done some more research before I made the acquisition. While one study in 1998 showed increased strength among athletes taking ZMA, two recent reports (study 1, study 2) have indicated it has absolutely no effect on total or free testosterone levels. Crap. My advice, unless you have a zinc and magnesium deficiency, no reason to waste your hard earned money with this.
What about Tribulus and Stinging Nettle?
There are many supplements on the market claiming to be natural testosterone boosters. I get these sorts of things in the mail all time. The firms that produce these products state that the herbs (typically stinging nettle and tribulus) with their pills increase free testosterone by reduction of SHBG. They also throw in some B vitamins for “increased energy and vitality.”
In the event you read online forums about boosting testosterone, many guys swear by the potency of natural testosterone boosters. Evidence is mixed. A study found that stinging nettle did indeed increase free T in mice, but another study showed no surge in humans. The truth is a similar type of results with tribulus – works in mice, yet not humans.
Apart from ZMA, I didn’t take almost every other purported testosterone boosters.
Exercise boosts testosterone in just two important ways. First, specific types of exercise actually cause our body to generate more testosterone. We’ll talk more about those who work in somewhat. Second, exercise helps you to increase muscle tissue and reduce excess fat. As we’ve discussed previously, adipose tissue converts testosterone into estrogen. The less fat we get, the greater number of T we have.
If you would like increase testosterone, you’ve have got to start lifting – and lifting heavy. No, doing a short circuit with the weight machines won’t cut it.
Here’s exactly what the research says on the way to craft your weightlifting routine to improve testosterone production:
Use compound lifts. Squats, bench press, deadlift, and shoulder press needs to be your main lifts. Exercises that work well large muscle groups are linked to higher increases in testosterone.
Go for high volume. Workout volume is determined by the subsequent formula: sets x reps x weight. Studies propose that higher volume workouts result in higher T production.
Don’t take each set to failure. It’s okay to push you to ultimately failure on the very last set, just don’t practice it for your sets.
Rest for more than a minute and much less than two minutes between each set.
Two workout plans that we used that meet many of these criteria were the StrongLifts 5×5 and 5/3/1. I primarily used Strong Lifts throughout the 90-day experiment. I’ve been a fan of this program for many years. I recently discovered 5/3/1 and have been satisfied with the results I’ve seen with it. I definitely recommend picking up a copy of your book that lays out of the program.
In addition to weightlifting, studies show that HIIT workouts will also help boost testosterone levels. For anyone who don’t know, HIIT is short for high-intensity interval training. It demands short, intense bursts of exercise, then a less-intense recovery period. You repeat with the intense/less-intense cycle many times through the workout. Together with increasing T, HIIT has been shown to improve athletic conditioning and fat metabolism, as well as increase muscle strength.
You will find a whole bunch of HIIT workouts online, but the one I used during my 90-day experiment was actually a simple wind sprint routine. On Tuesdays I went along to the football field near my house, marked off 40 yards with a bit of cones, and sprinted as fast as I really could. I’d slowly walk back to the starting line, giving my body 1 minute to rest, and then I’d sprint again. I typically did 40 sets of 40-yard sprints within a workout. I love sprints.
It feels like today it’s a badge of honor to coach every single day until exhaustion. The ethos is usually to push yourself more difficult each day. If that’s your philosophy towards exercise, you might be sabotaging your testosterone levels (along with your 20 Mile March). Studies have shown that overtraining is able to reduce testosterone levels significantly. Yes, it’s vital that you exercise hard, but it’s a lot more essential to provide your body rest thus it can recuperate through the damage you inflicted upon it.
Allow yourself at least two days throughout the week once you don’t do any intense exercise whatsoever. Based on your workouts, more days off could possibly be so as. I typically took the weekends off from intense exercising. I’d continue an easy walk or hike, but that was regarding it.
Just move more. I used to get more active during the entire workday. I took breaks every half an hour roughly to take a stroll. I also used a standing desk more frequently than I do.
Acquire More and Sleep
Most Americans today are sleep deprived, which can be a contributing factor to declining testosterone levels in males. See, your body makes the majority of the testosterone it requires for the entire day while we’re sleeping. That increased amount of T we experience at nighttime is one from the reasons we awaken with “Morning Wood.” (If you don’t have Morning Wood on a consistent basis, you might have low T).
But when you’re failing to get enough quality sleep, the body can’t produce testosterone as efficiently or effectively. In one study, researchers at the University of Chicago found out that teenagers who slept less than five hours an evening for one week had lower testosterone levels than once they were fully rested. The drop was typically 10-15%.
Furthermore sleep boost T, but it additionally helps manage cortisol, a stress hormone that is shown to wreak havoc on testosterone levels when contained in high amounts.
During the month before my experiment, I had been definitely sleep deprived. Some nights I found myself only getting 4 to 5 hours. Testosterone killer! During my experiment I tried to acquire 8 to 9 hours of sleep during the night as consistently as possible. I had to attend bed earlier, nevertheless i was just cutting into time which i would have been using to mindlessly surf the internet anyway.
Furthermore, i took measures to enhance the grade of sleep I purchased. For example, I reduced my exposure to blue light in the evening, reduced my use of caffeine in the evenings, and took warm showers before bed. In a future post, I’ll enter into more detail about a number of the more crazy a few things i did to improve how well I slept. It was fun.
Once we face stress, our adrenal glands secrete cortisol to make the body and minds to handle the stressful situation – the primal fight-or-flight response. In small dosages, cortisol is ok as well as useful, but elevated cortisol levels for prolonged periods is capable of doing some serious problems for our systems and minds. One area that generally seems to require a hit when cortisol is high is our testosterone levels. Several studies show a link between cortisol and testosterone. When cortisol levels are high, testosterone levels are low; and whenever testosterone levels are high, cortisol levels are low.
My stress-filled August was likely another factor resulting in my low T levels. Being aware of the connection between cortisol and testosterone, I took the following measures to boost my stress management:
I mediated for 20 minutes per day.
As I began to feel stressed, I bought up and went for the walk.
I practiced relaxation exercises.
I focused on being more resilient inside the face of stress.
Avoid Xenoestrogens and Other T-Lowering Chemicals
Many endocrinologists are sounding the alarm concerning the damaging effects that include being exposed to common household chemicals. Called “endocrine disruptors,” these chemicals affect our body’s hormone system and cause problems like weight gain and learning disabilities. One kind of endocrine disruptor is especially not so good news for the testosterone levels.
Xenoestrogen is really a chemical that imitates estrogen in your body. When guys are exposed to an excessive amount of this estrogen-imitating chemical, T levels drop significantly. The problem is xenoestrogen is freaking everywhere – plastics, shampoos, gasoline, cows, toothpaste. Take your pick and odds are you can find xenoestrogen in it. The ubiquitous nature on this chemical in our modern world is one reason some endocrinologists feel that testosterone levels are lower in men today in comparison to decades past. It’s yet another reason doctors say the volume of boys born with hypospadias – a birth defect when the opening of your urethra is about the underside of your male organ and not in the tip – has doubled. Note to expecting parents: ensure mom stays clear of xenoestrogens during the pregnancy.
In spite of the stacked deck, I have done my advisable to avoid products which contained xenoestrogens during my 90-day experiment. Here’s the things i did:
Stored food in glassware rather than, ever, ever heated food in plastic containers. Most modern plastics contain phthalates. Phthalates are what give plastic their flexibility, durability, and longevity. But they also screw with hormones by imitating estrogen. Because I didn’t want some of those T-draining molecules during my food, I kept all of my food in glassware. In addition, i made certain to never heat food in plastic containers, as heat improves the transfer of phthalates into food.
Avoided exposure to pesticides and gasoline. Sure the smell of gas is manly, but it really contains xenoestrogen. Same goes for pesticides. Limit your contact with these kinds of products. If you do can be found in contact using them, make sure to wash both hands thoroughly.
Eat organic whenever possible. Pesticides and hormones which can be found in our food can imitate estrogens in your body. When possible, eat organic. If budget doesn’t allow, at the very least make sure to wash your veggies and fruits before eating and look for meat and milk that comes from cows that haven’t been addressed with hormones.
Use natural grooming products. Most grooming products today contain parabens, another type of xenoestrogen. And through most, I mean more than 75% of all products. To minimize my exposure whenever you can, I became a hippy during my experiment and started using organic and natural, paraben-free grooming products. You will discover a large number of items at most health food stores:
Grandpa’s Pine Tar Soap
Tom’s of Maine Toothpaste
Crystal Rock Deodorant (This deodorant smells good and works pretty well. But at the end throughout the day you’re going to be kind of stinky. And when you exercise the subsequent morning, you’re going to be really stinky. I eventually made the switch straight back to regular deodorant/antiperspirant post-experiment. Everybody makes trade-offs.)
Avoid BPA. Studies suggest that BPA, a chemical that lines food cans and thermal printer paper, may reduce testosterone. I reduced my exposure to BPA as much as I could possibly.
Testosterone is the fuel that propels our se-x drive, but do you know that actually making love puts fuel inside our testosterone tank? That’s right. More se-x = more testosterone. So, yeah. Get more se-x.
No, I’m not going to share my exposure to this part of the experiment.
Two times a week during my three-month experiment, I took a 15-minute cold bath after my really hard workouts. I did it for several reasons. I wanted to help with recovery and that i was looking to prep myself to the GORUCK Challenge. One other reason was i thought it may aid in increasing testosterone levels.
The cornerstone for my thinking that T levels could be boosted by cold baths came from a post I wrote not too long ago on the benefits of cold showers. One benefit I discovered within my research was that they could increase testosterone levels. I mentioned a 1993 study done by the Thrombosis Research Institute in England that found increased T levels after getting a cold shower. Here’s the thing. I can’t get a hyperlink to the first source and I can’t find any other studies that support this claim! So without supporting research, I’m undecided about the results of cold showers on testosterone.
I still found the practice beneficial, invigorating, and helpful in building my self-discipline.
So that’s things i did to double my testosterone levels in three months. No artificial gels, creams, or injections. Nothing top secret or cool. Just discipline and good livin’. I’m still at basically this whole regimen five months later, and I don’t see any cause of stopping.
Now a couple of last caveats and comments:
First, it’s worth noting these tactics and practices to testosterone for sale probably won’t deal with guys who have hypoandrogenism. When the glands and cells accountable for producing testosterone are damaged or defective, no level of eggs or sleep will allow you to raise testosterone levels. You’ll likely want to use testosterone replacement therapy to get your T levels to your healthy place.
Next, while testosterone levels do decline with age, this could just be because the older that men get, the less they take care of themselves – they stop exercising, start putting on weight, and don’t pay as much focus on their diet. Research recently suggests that age-related T decline is not really inevitable, and this should you keep living a good lifestyle, you are able to maintain healthy testosterone levels. Thus if you’re an older guy, attempt to do everything you can in terms of changes in lifestyle before getting on the prescription T. I don’t mean performing a little cardio a few times per week, while using machines in the club, and eating “pretty” healthy. Keep to the guidelines above, and discover what occurs first.