At last we’ve reached the last post of Testosterone Week and depending on the comments from you all, this is the post you’ve been most getting excited about. Today I’m sharing things i did during my 90-day experiment in order to double my total and free testosterone levels.
I’m afraid I have no super cool “secrets” to talk about there are no easy shortcuts to upping your T. If you were expecting some magical potion or supplement or weird body hack that can instantly and naturally increase your T levels, what follows is likely to disappoint. Despite what some companies or websites might let you know, there’s no single thing that will boost spartagen xt review naturally for the long term.
The unse-xy the reality is that increasing testosterone naturally simply is dependant on making some long-term variations in your diet and lifestyle. As you’ll see, what I did to increase T largely depends upon eating better, exercising smarter, and receiving more sleep. That’s virtually it. But as with most things in life, the devil is with the details, so I’ll reveal to you precisely what I did and provide research that explains why the items I did helped boost my testosterone.
The good news here is that although the points I suggest below will increase your T, their effect is hardly restricted to testosterone. They’ll greatly enhance your overall health and well-being concurrently.
Ready to begin?
The Obligatory Disclaimer
While I may have a pretty manly mustache, I’m not a doctor or perhaps a medical expert. I’m a man with a law degree he’s never used who blogs about manliness. What I’m planning to share shouldn’t be utilized as an alternative for qualified medical expertise. It’s simply my experience and views about the subject. Before you make any variations in lifestyle or diet, speak with your doctor or healthcare provider. Be smart.
My 90-Day Testosterone Experiment
Let’s conduct a quick article on a few things i shared inside the summary of this series. August of a year ago was actually a tough month in my opinion, primarily due to a huge and grueling project we were in the midst of here on the webpage. I used to be stressed out and my sleeping, healthy eating routine, and workout regimen all suffered. After the month I bought my testosterone levels tested and discovered that my total T was 383 ng/dL and my free T was 7.2 pg/mL – next to the average on an 85-100-year-old man.
I then began a 90-day experiment to discover how diet and lifestyle changes could boost that number.
The key reason why I started the experiment at that time is mainly because I realize a lot of guys who live my last-August lifestyle on a regular basis, and i also wished to see what would happen to an “average” guy who turned things around. Concurrently, there seemed to be no “normal” period in my life which would have been better for me personally to get started on the experiment. My stress level and diet fluctuates all year round anyway, so at any time, factors in my current lifestyle might have influenced the results. I wanted to get started at “ground zero.”
After 3 months, I had my testosterone tested again. My total T had gone as much as 778 ng/dL and my free T had risen to 14.4 pg/mL. I had doubled my testosterone.
I realize the experiment didn’t simply bring me back to my pre-August levels mainly because that anytime I found out that the first test I took can occasionally overestimate your T levels, I took a far more accurate test around four months after the beginning of the experiment (I’ve continued the 76devypky changes made in the experiment) and my total T had gone up again to 826.9 ng/dL.
If you’re already healthy, making the alterations I list below will probably not double your T levels. But if you’re starting at ground zero, you then should see pretty dramatic results.
Alright, using that all taken care of, let’s focus on what exactly I have done to double my T levels in 3 months.
Our diet plays a huge role in our testosterone production. Our glands need certain minerals – like zinc and magnesium – to acquire testosterone production started and our Leydig cells need cholesterol to help make testosterone. Some foods – like broccoli, cauliflower, and cabbage – can help boost T levels by removing estrogens within our body that lower our T.
The greatest change I intended to my diet was increasing my fat and cholesterol intake. There’s a good reason why old fashioned strong men would drink raw eggs – research has suggested that higher fat and cholesterol consumption results in increased quantities of total T; men eating low-fat diets typically have decreased testosterone levels. The concentrate on increasing fat and cholesterol consumption meant I bought to nibble on like Ron Swanson for three months – bacon and eggs and steak was virtually the staple of my diet.
But you could be asking, “Isn’t cholesterol harmful to you? Doesn’t it cause cardiovascular disease?”
Answer: It’s complicated.
I don’t have plenty of time or space to protect the ins and outs of cholesterol in this article, but overall, research is showing that popular beliefs about cholesterol aren’t completely correct along with the public shouldn’t be as afraid of this molecule since it is.
If you’re considering learning more about the myths and great things about cholesterol, I strongly 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, after this section, I share my cholesterol and triglyceride levels after a lot more than four months of eating copious amounts of bacon, eggs, meat, and nuts.
Now here’s a breakdown of what I ate at each meal:
Breakfast – “Give Me All of the Bacon and Eggs You Have”
eggs and bacon for breakfast on plate raise testosterone
In the weekdays, I ate the things i called the “Ron Swanson Special” – three slices of bacon and three whole eggs. Apart from being delicious, additionally, it provided the fats and cholesterol my body necessary to make testosterone. Nitrates freak me out, so I used nitrate-free bacon.
On Saturday mornings, Gus and so i traveled to Braum’s – pancakes for Gus; breakfast burrito for me personally. That’s one in our father/son traditions.
Sundays I typically skipped breakfast – I usually just wasn’t hungry.
Lunch – The Guy Salad
man manly steak beef avocado lettuce
I realize Swanson wouldn’t approve, however, for lunch each weekday (and quite often on Saturday) I ate a salad. But it wasn’t just any salad, it was actually a Man Salad damnit! I packed as much T-boosting foods because i could into it.
Spinach/Spring Salad Mix. It was the base of my salad. I used Organic Girl Greens from Whole-foods. Yeah, I understand. The base of my Man Salad has come from a firm called Organic Girl. Spinach as well as 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 with all the protein it must create muscle (more muscle = more T) along with the fats and cholesterol to make testosterone. My meat topping of choice was sliced up chuck steak. I grilled a couple of them on Monday and it lasted me until the next Monday. From time to time I’d slow-cook some ribs or brisket for my meat topping. My philosophy was the fattier, the higher.
Nuts. Usually a number of Brazil nuts or walnuts. Nuts are little fat bombs that provide the cholesterol that Leydig cells necessity for T production. One study advise that the selenium in Brazil nuts boosts testosterone. Just don’t go crazy together. A lot of selenium is no bueno.
Avocado/Olives. Avocados and olives are an excellent source of the good fats we require for healthy testosterone production.
Broccoli. Every so often I’d throw some broccoli in the salad. Broccoli contains high quantities of indoles, a food compound that has been shown to minimize the bad estrogen within our bodies that sap testosterone levels.
Essential Olive Oil. I topped my Man Salad off with lots of olive oil. Studies suggest that essential olive oil helps your Leydig cells (which produce testosterone) absorb cholesterol better. And also as I’ve mentioned a couple of times, our Leydig cells need cholesterol to make T. More cholesterol absorption = more testosterone.
Balsamic Vinegar. Mostly for taste. It’s also supposed to help keep your insulin in balance.
I bought a lot of the ingredients for my Testosterone Salad at Whole Foods. For people curious, I added up all of the ingredients and divided by six (I typically ate six of those salads in one week). The charge per salad was roughly $5. That’s about the price many folks pay every day for any crappy fastfood meal. If you’re on a tight budget, I’m sure you could get the components at Walmart and convey the price per salad down much more.
This is what I ate for breakfast and lunch virtually every single weekday during my 90-day experiment, and it’s things i continue to eat every weekday greater than four months after my experiment began. And That I don’t mind by any means. I suppose I am quite a boring dude.
Through the day I used to snack on testosterone-well balanced meals like nuts, pumpkin seeds, and broccoli. I’d throw in some dark chocolate every now and then too.
Another testosterone benefit from my fatty and balanced protein and carb diet was that this probably helped me to lose some extra fat (I went from 18% to 12% body fat). Research has shown that high fat diets actually play a role in increased body fat loss. And also as we discussed earlier, as you may lose extra fat, your T production ramps up. Virtuous cycle for the win!
Dinner – Whatever (without excess)
I recently ate precisely what the family was having: chili, chicken and rice, enchiladas. Whatever. I wasn’t worried an excessive amount of about carbs. I recently watched my portions and attempted 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 have a strictly low-carb or Paleo diet because recent reports have suggested which a diet full of protein and lower in carbs actually causes T levels to diminish. With that said, I was judicious using the carbs. I attempted to get nearly all of my carbs from veggies and fruit, however i didn’t freak out if my wife made us spaghetti for dinner.
I attempted to get really strict with my diet throughout the week and relaxed it around the weekends. Life’s short. I would like to have the ability enjoy a Triple Stack Sandwich or taquito from QuikTrip every now and then.
I’m a lifelong teetotaler, so alcohol wasn’t on the menu. Some studies have shown that beer can lessen your T levels in some ways, nevertheless i imagine it will be fine being a weekend indulgence.
Obviously, you don’t must follow my exact meal plan. The objective is simply to enjoy more high-fat foods.
Egads! What did everything eggs and steak because of your cholesterol?
I was curious what my levels of cholesterol will be after following a diet high in cholesterol and unhealthy fat, therefore i got an entire lipid screening a little more than four months after I began my experiment. Allow me to share the results:
Total Cholesterol: 202 mg/dL (Just barely from the desirable range 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 inside the near or over optimal selection 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 blood choleseterol levels.
Sadly, many guys think they may just pop a couple of “natural enhancers” along with their T levels will magically increase. If you’re eating garbage, not exercising, rather than getting enough sleep, no quantity of supplements is going to help your testosterone levels reach optimal levels.
With that in mind, I did include some nutritional supplementation in my experiment. Here’s things i used:
Vitamin D3. Vitamin D3 actually isn’t a vitamin, it’s a hormone – an extremely important hormone that provides a complete host of health benefits. The body can naturally make vitamin D from the sun, but recent research has shown that numerous Westerners are vitamin D3 deprived because we’re spending less and less time outdoors. When we do choose to venture outside, we slather your body with sunscreen, which prevents direct sunlight reaching our skin to kick-off vitamin D3 production. If you’re not receiving enough sun, you could have a vitamin D3 deficiency, which may give rise to low T levels. If you consider you will need more vitamin D3, supplement it having a pill. Studies have shown that guys who take this supplement see a improvement in their testosterone levels. Because We have a darker complexion – making me prone to Vitamin D3 deficiency – I took 4,000 IU of vitamin D3 every morning.
Omega-3 Fish-oil. Fish oil can lower SHBG and increase creation of Luteinizing Hormone (the hormone liable for triggering the testes to make T). Because of the increased amounts of bad fats and cholesterol I was consuming, I needed to ensure I had enough of the “good” fats to clear the gunk from 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) as well as a scoop of creatine into unsweetened coconut milk. Just attempting to feed my muscles the stuff it requires to rebuild itself after my workout.
Caffeine. Use caffeine moderately. An excessive amount of the jittery juice increases cortisol, which decreases testosterone. Moreover, consuming caffeine late in the day hurts sleep, which lowers testosterone production. But one recent study signifies that caffeine consumed before exercising may boost testosterone levels and enable you to exercise more efficiently. During my experiment I popped a piece of caffeinated gum a few minutes before my workouts. Every piece had 100 mg of caffeine, about the same amount in coffee. Which was usually it for my caffeine intake that day.
Vit C (unnecessary). I don’t know where I first heard of vitamin C’s supposed T-boosting benefits, but it’s one of those stuff you see everywhere in the internet whenever you Google “how to improve testosterone.” Without attempting to find the study that backs up which 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 how much the ascorbic acid helped. I’ve actually stopped taking vit c supplements. I’m likely getting ample with my diet. If you do not have diabetes, you almost certainly won’t see much benefit from this supplement. Don’t waste your hard earned money.
ZMA (unnecessary). When I researched how to increase testosterone, a supplement called ZMA kept showing up. It’s a mixture of zinc, magnesium, and vitamin B6. The purported advantages of ZMA include better and deeper sleep which indirectly is supposed to increase testosterone. Zinc and magnesium are needed minerals in testosterone production, so a mega-dose must be useful, right? Well, no. I got some and took it through the time of experiment. I should did even more research before I made the acquisition. While one study in 1998 showed increased strength among athletes taking ZMA, two recent studies (study 1, study 2) have revealed that it has simply no effect on total or free testosterone levels. Crap. My advice, unless you will have a zinc and magnesium deficiency, no requirement to waste your money on this.
Have you thought about Tribulus and Stinging Nettle?
There are various supplements in the marketplace claiming to become natural testosterone boosters. I recieve these kinds of things from the mail all time. The companies that produce these kinds of products declare that the herbs (typically stinging nettle and tribulus) inside their pills increase free testosterone by reducing SHBG. Additionally they add in some B vitamins for “increased energy and vitality.”
When you read online forums about boosting testosterone, many guys swear by the effectiveness of natural testosterone boosters. Evidence is mixed. A study learned that stinging nettle did indeed increase free T in mice, but another study showed no rise in humans. The truth is a similar form of results with tribulus – works in mice, although not humans.
With the exception of ZMA, I didn’t take any other purported testosterone boosters.
Exercise boosts testosterone in 2 important ways. First, specific forms of exercise actually cause the body to create more testosterone. We’ll talk a little more about those in a bit. Second, exercise enables you to increase muscular mass and reduce unwanted fat. As we’ve discussed previously, adipose tissue converts testosterone into estrogen. The less fat we obtain, the greater T we certainly have.
If you want to increase testosterone, you’ve reached start lifting – and lifting heavy. No, performing a short circuit with all the weight machines won’t work.
Here’s just what the research says on the way to craft your weightlifting routine to optimize testosterone production:
Use compound lifts. Squats, bench press, deadlift, and shoulder press must be your primary lifts. Exercises that really work large muscles are related to higher increases in testosterone.
Select high volume. Workout volume is determined by the subsequent formula: sets x reps x weight. Studies propose that higher volume workouts bring about higher T production.
Don’t take each set to failure. It’s okay to push yourself to failure on the very last set, just don’t do it for your sets.
Rest for more than a minute and less than two minutes in between each set.
Two workout plans i used that meet the majority of these criteria were the StrongLifts 5×5 and 5/3/1. I primarily used Strong Lifts through the 90-day experiment. I’ve been keen on the program for many years. I recently discovered 5/3/1 and possess been satisfied with the outcome I’ve seen by using it. I definitely recommend getting a duplicate of your book that lays the program.
Along with weightlifting, studies show that HIIT workouts will also help boost testosterone levels. For people who don’t know, HIIT means high-intensity interval training workouts. It calls for short, intense bursts of exercise, accompanied by a less-intense recovery period. You repeat with all the intense/less-intense cycle repeatedly through the entire workout. As well as increasing T, HIIT is shown to improve athletic conditioning and fat metabolism, along with increase muscle strength.
You can get a whole bunch of HIIT workouts online, but the one I used during my 90-day experiment had been a simple wind sprint routine. On Tuesdays I went to the football field near my house, marked off 40 yards with a few cones, and sprinted as quickly as I could. I’d slowly walk back to the starting line, giving my body about a minute to rest, and after that I’d sprint again. I typically did 40 groups of 40-yard sprints in the workout. I love sprints.
It appears as though today it’s a badge of honor to train daily until exhaustion. The ethos is to push yourself more difficult every day. If that’s your philosophy towards exercise, you might be sabotaging your testosterone levels (as well as your 20 Mile March). Studies show that overtraining is effective in reducing testosterone levels significantly. Yes, it’s vital that you exercise hard, but it’s more important to give your body rest so that it can recuperate in the damage you inflicted upon it.
Allow yourself at the very least two days during the week if you don’t do any intense exercise in any way. Based on your workouts, more days off may be as a way. I typically took the weekends off from intense exercising. I’d continue an easy walk or hike, but that had been regarding it.
Just move more. I used to get more active during the entire work day. I took breaks every a half-hour roughly to take a walk. Also i used a standing desk more frequently than I usually do.
Find More and much better Sleep
Most Americans today are sleep deprived, which is often a contributing thing to declining testosterone levels in males. See, our body makes the majority of the testosterone it deserves for a day while we’re sleeping. That increased amount of T that people experience through the night is one in the reasons we wake up with “Morning Wood.” (If you don’t have Morning Wood with a consistent basis, you might have low T).
But when you’re failing to get enough quality sleep, your body can’t produce testosterone as efficiently or effectively. In one study, researchers in the University of Chicago learned that teenagers who slept under five hours an evening for one week had lower testosterone levels than whenever they were fully rested. The drop was typically 10-15%.
Besides sleep boost T, but it also helps manage cortisol, a stress hormone that is shown to ruin testosterone levels when found in high amounts.
Throughout the month before my experiment, I was definitely sleep deprived. Some nights I had been only getting 4 to 5 hours. Testosterone killer! During my experiment I used to have 8 to 9 hours of sleep during the night as consistently as you possibly can. I needed to go to bed earlier, however i was only cutting into time that I would have been using to mindlessly surf the web anyway.
I also took measures to improve the caliber of sleep I purchased. By way of example, I reduced my contact with blue light at night, reduced my intake of caffeine in the evenings, and took warm showers before bed. Within a future post, I’ll enter into more detail about several of the more crazy issues i did to boost how well I slept. It had been fun.
When we face stress, our adrenal glands secrete cortisol to get ready your body and minds to handle stressful situation – the primal fight-or-flight response. In small dosages, cortisol is okay and even useful, but elevated cortisol levels for prolonged periods is capable of doing some serious harm to your body and minds. One area that seems to go on a hit when cortisol is high is our testosterone levels. Several research has shown 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 leading to my low T levels. Understanding the bond between cortisol and testosterone, I took these measures to enhance my stress management:
I mediated for 25 minutes every day.
After I began to feel stressed, I purchased up and went for a walk.
I practiced relaxation exercises.
I dedicated to being more resilient from the face of stress.
Avoid Xenoestrogens along with other T-Lowering Chemicals
Many endocrinologists are sounding the alarm about the damaging effects that come with being exposed to common household chemicals. Called “endocrine disruptors,” these chemicals affect our body’s hormone system and create problems like weight gain and learning disabilities. One kind of endocrine disruptor is particularly not so good news for the testosterone levels.
Xenoestrogen is really a chemical that imitates estrogen in your body. When males are exposed to an excessive amount of this estrogen-imitating chemical, T levels drop significantly. The thing is xenoestrogen is freaking everywhere – plastics, shampoos, gasoline, cows, toothpaste. Take your pick and chances are there are actually xenoestrogen inside. The ubiquitous nature with this chemical in our modern world is one reason some endocrinologists feel that testosterone levels are lower in males today in comparison to decades past. It’s yet another reason doctors say the amount of boys born with hypospadias – a birth defect in which the opening of your urethra is on the underside of your male organ and never at the tip – has doubled. Note to expecting parents: be sure mom stays far from xenoestrogens in the pregnancy.
Inspite of the stacked deck, I did so my best to avoid items that contained xenoestrogens during my 90-day experiment. Here’s what I did:
Stored food in glassware and not, ever, ever heated food in plastic containers. Most modern plastics contain phthalates. Phthalates are what give plastic their flexibility, durability, and longevity. They also screw with hormones by imitating estrogen. Because I didn’t want some of those T-draining molecules inside my food, I kept all my food in glassware. I also ensured to never heat food in plastic containers, as heat boosts the transfer of phthalates into food.
Avoided exposure to pesticides and gasoline. Sure the odor of gas is manly, however it contains xenoestrogen. Same goes for pesticides. Limit your exposure to these kinds of products. If you do come in contact with them, be sure to wash both your hands thoroughly.
Eat organic when possible. Pesticides and hormones that are utilized in our food can imitate estrogens inside our body. When possible, eat organic. If budget doesn’t allow, at the very least be sure to wash your vegetables and fruits before eating and discover meat and milk that comes from cows that haven’t been treated with hormones.
Use natural grooming products. Most grooming products today contain parabens, a different type of xenoestrogen. And by most, I mean a lot more than 75% of products. To reduce my exposure as much as possible, I was a hippy during my experiment and started using all natural, paraben-free grooming products. You can get most of these items at the 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 through the day you’re gonna be sort of stinky. And if you workout the subsequent morning, you’re likely to be really stinky. I eventually made the switch back to regular deodorant/antiperspirant post-experiment. Everybody makes trade-offs.)
Avoid BPA. Studies propose that BPA, a chemical that lines food cans and thermal printer paper, may reduce testosterone. I reduced my being exposed to BPA as much as I was able to.
Testosterone is definitely the fuel that propels our se-x drive, but do you know that actually having se-x puts fuel in your testosterone tank? That’s right. More se-x = more testosterone. So, yeah. Have more se-x.
No, I’m not sharing my knowledge of this part of the experiment.
Twice per week during my three-month experiment, I took a 15-minute cold bath after my really hard workouts. I have done it for several reasons. I wanted to assist with recovery and I was looking to prep myself for your GORUCK Challenge. One other reason was i thought it might help increase testosterone levels.
The basis for my believing that T levels might be boosted by cold baths originated a post I wrote not long ago on the advantages of cold showers. One benefit I came across during my research was which they could increase testosterone levels. I mentioned a 1993 study performed by the Thrombosis Research Institute in England that found increased T levels after having a cold shower. Here’s the one thing. I can’t locate a link to the first source and I can’t find some other studies that support this claim! So without supporting research, I’m undecided about the impact of cold showers on testosterone.
I still found the practice beneficial, invigorating, and useful when you are building my self-discipline.
So that’s what I did to double my testosterone levels in ninety days. No artificial gels, creams, or injections. Nothing top secret or cool. Just discipline and good livin’. I’m still at pretty much this whole regimen five months later, and i also don’t see any cause of stopping.
Now a number of last caveats and comments:
First, it’s worth noting that these particular tactics and practices to testosterone supplement side effects probably won’t work together with men who have hypoandrogenism. In case the glands and cells in charge of producing testosterone are damaged or defective, no level of eggs or sleep can help you raise testosterone levels. You’ll likely need to use testosterone replacement therapy to have your T levels to your healthy place.
Next, while testosterone levels do decline with age, this could simply be as the older that men get, the less they deal with themselves – they stop exercising, start putting on weight, and don’t pay as much focus to their diet. Research recently shows that age-related T decline will not be inevitable, and this in the event you keep living a wholesome lifestyle, it is possible to maintain healthy testosterone levels. So if you’re an older guy, attempt to do all you can with regards to lifestyle changes before you get around the prescription T. I don’t mean carrying out a little cardio several times per week, utilizing the machines at the gym, and eating “pretty” healthy. Adhere to the guidelines above, to see what will happen first.