Finally we’ve reached the last post of Testosterone Week and in accordance with the comments on your part all, this is basically the post you’ve been most eager for. Today I’m sharing things i did during my 90-day experiment to be able to double my total and free testosterone levels.
I’m afraid I have got no super cool “secrets” to talk about where there are no easy shortcuts to increasing your T. Should you be expecting some magical potion or supplement or weird body hack which will instantly and naturally boost 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 reviews naturally for the long term.
The unse-xy the fact is that increasing testosterone naturally simply is dependant on making some long-term alterations in your diet and lifestyle. As you’ll see, the things i did to increase T largely comes down to eating better, exercising smarter, and having more sleep. That’s pretty much it. But just like most things in life, the devil is within the details, so I’ll give you what exactly I did and give research that explains why the points I did helped boost my testosterone.
The good news the following is that although the items I would recommend below will enhance your T, their effect is hardly confined to testosterone. They’ll greatly enhance your overall health and well-being concurrently.
Ready to begin?
The Obligatory Disclaimer
While I will have a pretty manly mustache, I’m not just a doctor or a medical expert. I’m a guy having a law degree he’s never used who blogs about manliness. What I’m planning to share shouldn’t be used as an alternative for qualified medical expertise. It’s simply my experience and views on the subject. Prior to making any variations in lifestyle or diet, speak to your doctor or doctor. Be smart.
My 90-Day Testosterone Experiment
Let’s execute a quick overview of what I shared from the guide to this series. August of last year was a tough month for me, primarily because of a huge and grueling project we were in the middle of here on the webpage. I used to be burned out and my sleeping, healthy eating routine, and workout regimen all suffered. After the month I got my testosterone levels tested and found that my total T was 383 ng/dL and my free T was 7.2 pg/mL – near the average for the 85-100-year-old man.
I then began a 90-day experiment to find out how diet and change in lifestyle could boost that number.
The key reason why I began the experiment at that point is mainly because I know plenty of guys who live my last-August lifestyle on a regular basis, and that i wished to see what might happen to an “average” guy who turned things around. Simultaneously, there was clearly no “normal” period in my life which could have been better for me personally to get started on the experiment. My stress level and diet fluctuates all through the year anyway, so at any point, factors inside my current lifestyle could have influenced the results. I wanted to begin at “ground zero.”
After 3 months, I needed 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 understand the experiment didn’t simply bring me straight back to my pre-August levels because of the fact that when I found that the initial test I took will often overestimate your T levels, I took a more accurate test around four months after the start of the experiment (I’ve continued the 76devypky changes made through 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 likely not double your T levels. But if you’re starting at ground zero, then you certainly should see pretty dramatic results.
Alright, with the all taken care of, let’s discuss just what I did to double my T levels in 90 days.
Our diet plays a huge role inside our testosterone production. Our glands need certain minerals – like zinc and magnesium – to get 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 within our body that lower our T.
The biggest change I made to my diet was increasing my fat and cholesterol intake. There’s a reason why old fashioned strong men would drink raw eggs – research has suggested that higher fat and cholesterol consumption leads to increased degrees of total T; men eating low-fat diets routinely have decreased testosterone levels. The increased exposure of increasing fat and cholesterol consumption meant I got to eat like Ron Swanson for three months – bacon and eggs and steak was pretty much the staple of my diet.
But you might be asking, “Isn’t cholesterol bad for you? Doesn’t it cause coronary disease?”
Answer: It’s complicated.
I don’t have the time or space to cover the particulars of cholesterol in this posting, 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 thinking about being familiar with the myths and advantages of cholesterol, I strongly recommend reading these in-depth, well-written, and well-researched articles at Mark’s Daily Apple:
The Definitive Self-help guide to Cholesterol
The Straight Dope on Cholesterol Part 1
The Straight Dope on Cholesterol Part 2
For people interested, following this section, I share my cholesterol and triglyceride levels after greater than four months of eating copious amounts of bacon, eggs, meat, and nuts.
Now here’s a breakdown of the 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
Through the weekdays, I ate things i referred to as “Ron Swanson Special” – three slices of bacon and three whole eggs. Besides being delicious, furthermore, it provided the fats and cholesterol my body needed to make testosterone. Nitrates freak me out, thus i used nitrate-free bacon.
On Saturday mornings, Gus and I went to Braum’s – pancakes for Gus; breakfast burrito to me. That’s one of the 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 am aware Swanson wouldn’t approve, but for lunch each weekday (and often on Saturday) I ate a salad. But it wasn’t just any salad, it was actually a person Salad damnit! I packed several T-boosting foods as 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 know. The base of my Man Salad came from a company called Organic Girl. Spinach and other leafy green vegetables contain minerals like magnesium and zinc, which have been shown to aid in testosterone production (study on magnesium, and the other; study on zinc)
Meat. Meat, particularly beef, provides the body with all the protein it requires to create muscle (more muscle = more T) and the fats and cholesterol to create testosterone. My meat topping of preference was sliced up chuck steak. I grilled a couple of them on Monday and it lasted me up 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 greater.
Nuts. Usually some Brazil nuts or walnuts. Nuts are little fat bombs that provide the cholesterol that Leydig cells need for T production. One study propose that the selenium in Brazil nuts boosts testosterone. Just don’t go crazy along with them. Too much selenium is not any bueno.
Avocado/Olives. Avocados and olives are a good source of the good fats we require for healthy testosterone production.
Broccoli. Every so often I’d throw some broccoli into the salad. Broccoli contains high quantities of indoles, a food compound that is shown to decrease the bad estrogen in your bodies that sap testosterone levels.
Essential Olive Oil. I topped my Man Salad off with many different extra virgin olive oil. Studies suggest that extra virgin olive oil helps your Leydig cells (which produce testosterone) absorb cholesterol better. So that as I’ve mentioned once or twice, our Leydig cells need cholesterol to help make T. More cholesterol absorption = more testosterone.
Balsamic Vinegar. Mostly for taste. It’s also supposed to maintain your insulin in check.
I bought most of the ingredients for my Testosterone Salad at Whole-foods. For all those curious, I added up every one of the ingredients and divided by six (I typically ate six of these salads in one week). The charge per salad was roughly $5. That’s regarding the price many folks pay daily to get a crappy fastfood meal. If you’re within a strict budget, I’m sure you can get the components at Walmart and carry the charge per salad down even more.
And this is what I ate for breakfast and lunch almost 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 I Also don’t mind whatsoever. I guess I am quite a boring dude.
Through the day I tried to snack on testosterone-healthy foods like nuts, pumpkin seeds, and broccoli. I’d throw in some dark chocolate every so often too.
An added testosterone benefit of my high fat and balanced protein and carb diet was that this probably helped me to lose some extra fat (I went from 18% to 12% unwanted fat). Research has revealed that high-fat diets actually contribute to increased body fat loss. And also as we discussed earlier, as you lose body fat, your T production ramps up. Virtuous cycle for the win!
Dinner – Whatever (in moderation)
I just ate exactly what the family was having: chili, chicken and rice, enchiladas. Whatever. I wasn’t worried an excessive amount of about carbs. I simply watched my portions and aimed to stop eating as quickly I was full.
Except for increasing my fat and cholesterol intake, my diet wasn’t that unconventional. I didn’t adhere to a strictly low-carb or Paleo diet because recent reports have suggested which a diet rich in protein and reduced in carbs actually causes T levels to diminish. With that said, I found myself judicious with the carbs. I tried to acquire nearly all of my carbs from veggies and fruit, but I didn’t freak out if my spouse made us spaghetti for dinner.
I used to get really strict with my diet throughout the week and relaxed it about the weekends. Life’s short. I wish to have the ability like a Triple Stack Sandwich or taquito from QuikTrip once in a while.
I’m an ongoing teetotaler, so alcohol wasn’t in the menu. Some studies have shown that beer can lessen your T levels in certain ways, nevertheless i imagine it could be fine as a weekend indulgence.
Obviously, you don’t need to follow my exact meal plan. The target is merely to nibble on more high-fat foods.
Egads! What did everything that eggs and steak do today to your blood choleseterol levels?
I used to be curious what my cholesterol would be after using a diet loaded with cholesterol and saturated fat, thus i got an entire lipid screening a tad bit more than four months after I began my experiment. Listed below are the outcome:
Total Cholesterol: 202 mg/dL (Just barely out of your 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 within the near or higher 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 levels of cholesterol.
Sadly, many guys think they could just pop several “natural enhancers” and 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.
Having said that, I did so include some nutritional supplementation during my experiment. Here’s a few things i used:
Vitamin D3. Vitamin D3 actually isn’t a vitamin, it’s a hormone – an extremely important hormone which offers a huge host of health benefits. Your body can naturally make vitamin D from your sun, but recent research indicates that numerous Westerners are vitamin D3 deprived because we’re spending less time outdoors. If we do opt to venture outside, we slather our systems with sunscreen, which prevents 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 can play a role in low T levels. If you consider you need more vitamin D3, supplement it with a pill. Research indicates that guys who take this supplement visit a surge in their testosterone levels. Because I actually have a darker complexion – helping to make me vulnerable to Vitamin D3 deficiency – I took 4,000 IU of vitamin D3 every morning.
Omega-3 Fish-oil. Omega-3 fatty acids can lower SHBG and increase manufacture of Luteinizing Hormone (the hormone in charge of triggering the testes to create T). Due to the increased amounts of fatty foods and cholesterol I found myself consuming, I needed to make certain I needed an adequate amount of the “good” fats to get rid of the gunk from my blood.
Whey Protein Creatine shake. Before my weightlifting workouts I’d mix a scoop of whey protein (I take advantage of Jay Robb because it’s all-natural) plus a scoop of creatine into unsweetened coconut milk. Just looking to feed my muscles the stuff it requires 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 in the day hurts sleep, which lowers testosterone production. But one recent study shows that caffeine consumed before working out may boost testosterone levels and assist you to exercise more efficiently. During my experiment I popped a sheet of caffeinated gum five minutes before my workouts. Every piece had 100 mg of caffeine, about the same amount in coffee. That was usually it for my caffeine intake that day.
Ascorbic Acid (unnecessary). I don’t know where I first found out about vitamin C’s supposed T-boosting benefits, but it’s one of the things you see all around the internet once you Google “how to enhance testosterone.” Without trying to find the study that backs up claiming, I took a vitamin C supplement during my experiment. I later found research that implies that vit c does increase testosterone levels in diabetic mice, but because I wasn’t diabetic (nor a mouse), I’m unsure exactly how much the vit c helped. I’ve actually stopped taking vitamin C supplements. I’m likely getting ample with my diet. Until you have diabetes, you almost certainly won’t see much reap the benefits of this supplement. Don’t waste your hard earned dollars.
ZMA (unnecessary). When I researched the best way to increase testosterone, a supplement called ZMA kept popping up. It’s a mixture of zinc, magnesium, and vitamin B6. The purported great things about 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 myself some and took it through the length of experiment. I will have performed even more research before I made the investment. While one study in 1998 showed increased strength among athletes taking ZMA, two recent studies (study 1, study 2) have indicated that it has absolutely no influence on total or free testosterone levels. Crap. My advice, unless you will have a zinc and magnesium deficiency, no reason to waste your hard earned money about this.
Have you considered Tribulus and Stinging Nettle?
There are many supplements out there claiming to become natural testosterone boosters. I get these kinds of things in the mail all time. The firms that produce these kinds of products declare that the herbs (typically stinging nettle and tribulus) in their pills increase free testosterone by reduction of SHBG. Additionally they include some B vitamins for “increased energy and vitality.”
Should you read online forums about boosting testosterone, many guys swear by the strength of natural testosterone boosters. The evidence is mixed. A study discovered that stinging nettle did indeed increase free T in mice, but another study showed no boost in humans. The truth is the identical kind of results with tribulus – works in mice, yet not humans.
Excluding ZMA, I didn’t take almost every other purported testosterone boosters.
Exercise boosts testosterone by two important ways. First, specific kinds of exercise actually cause the body to produce more testosterone. We’ll talk more about individuals in a lttle bit. Second, exercise really helps to increase muscle tissue and decrease unwanted fat. As we’ve discussed previously, adipose tissue converts testosterone into estrogen. The less fat we obtain, the greater T we certainly have.
In order to increase testosterone, you’ve have got to start lifting – and lifting heavy. No, doing a short circuit with all the weight machines won’t work.
Here’s exactly what the research says on how to craft your weightlifting routine to improve testosterone production:
Use compound lifts. Squats, bench press, deadlift, and shoulder press ought to be your primary lifts. Exercises that work well large muscle groups are associated with higher increases in testosterone.
Go for high volume. Workout volume depends upon the next formula: sets x reps x weight. Studies suggest that higher volume workouts bring about higher T production.
Don’t take each set to failure. It’s okay to push yourself to failure around the very last set, just don’t practice it for all your sets.
Rest for over a minute and much less than two minutes in between each set.
Two workout plans i used that meet a large number of criteria were the StrongLifts 5×5 and 5/3/1. I primarily used Strong Lifts through the 90-day experiment. I’ve been a fan of the program for many years. Recently i discovered 5/3/1 and have been satisfied with the results I’ve seen along with it. I definitely recommend picking up a copy in the book that lays out your program.
Together with weightlifting, studies have shown that HIIT workouts will also help boost testosterone levels. For anyone who don’t know, HIIT stands for high-intensity interval training workouts. It necessitates short, intense bursts of exercise, followed by a less-intense recovery period. You repeat with the intense/less-intense cycle several times through the workout. Together with increasing T, HIIT is shown to improve athletic conditioning and fat metabolism, along with increase muscle strength.
You will find a whole bunch of HIIT workouts online, but the one I used during my 90-day experiment was a simple wind sprint routine. On Tuesdays I went along to the football field near my house, marked off 40 yards with a few cones, and sprinted as fast as I could possibly. I’d slowly walk returning to the starting line, giving my body about a minute to rest, and then I’d sprint again. I typically did 40 sets of 40-yard sprints inside a workout. I like sprints.
It feels like today it’s a badge of honor to train every day until exhaustion. The ethos would be to push yourself harder and harder each 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 able to reduce testosterone levels significantly. Yes, it’s important to exercise hard, but it’s even more important to give your body rest so that it can recuperate through the damage you inflicted upon it.
Allow yourself no less than two days in the week whenever you don’t do any intense exercise at all. Depending on your workouts, more days off could be in order. I typically took the weekends off from intense exercising. I’d carry on an easy walk or hike, but that was regarding this.
Just move more. I used to become more active through the workday. I took breaks every thirty minutes roughly to take a walk. In addition, i used a standing desk more often than I usually do.
Find More and much better Sleep
Most Americans today are sleep deprived, which might be a contributing step to declining testosterone levels in males. See, our system makes nearly all the testosterone it needs for the entire day while we’re sleeping. That increased measure of T that we experience at night is one of the reasons we wake up with “Morning Wood.” (If you don’t have Morning Wood with a consistent basis, you might have low T).
However if you’re not receiving enough quality sleep, the body can’t produce testosterone as efficiently or effectively. In one study, researchers on the University of Chicago discovered that men who slept under five hours a night for one week had lower testosterone levels than once they were fully rested. The drop was typically 10-15%.
Not only does sleep boost T, but it also helps manage cortisol, a stress hormone that can wreak havoc on testosterone levels when found in high amounts.
In the month before my experiment, I used to be definitely sleep deprived. Some nights I was only getting 4 to 5 hours. Testosterone killer! During my experiment I attempted to obtain 8 to 9 hours of sleep through the night as consistently as you possibly can. I had to go to bed earlier, having said that i was only cutting into time that I might have been using to mindlessly surf the internet anyway.
Furthermore, i took measures to boost the grade of sleep I got. For instance, I reduced my exposure to blue light in the evening, reduced my intake of caffeine inside the evenings, and took warm showers before bed. Inside a future post, I’ll go deep into more detail about some of the more crazy a few things i did to improve how good I slept. It was actually fun.
Whenever 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 fine and in many cases useful, but elevated cortisol levels for prolonged periods can perform some serious damage to the body and minds. One area that appears to go on a hit when cortisol is high is our testosterone levels. Several studies show a hyperlink between cortisol and testosterone. When cortisol levels are high, testosterone levels are low; and once testosterone levels are high, cortisol levels are low.
My stress-filled August was likely another factor resulting in my low T levels. Knowing about the link between cortisol and testosterone, I took the following measures to enhance my stress management:
I mediated for 25 minutes a day.
Once I began to feel stressed, I purchased up and went for the walk.
I practiced deep breathing exercises.
I focused entirely on being more resilient inside the face of stress.
Avoid Xenoestrogens and Other T-Lowering Chemicals
Many endocrinologists are sounding the alarm in regards to the damaging effects that are included with contact with common household chemicals. Called “endocrine disruptors,” these chemicals affect our body’s hormone system and create problems like weight gain and learning disabilities. One type of endocrine disruptor is specially not so good news for your testosterone levels.
Xenoestrogen can be a chemical that imitates estrogen in the human body. When guys are open to a lot of this estrogen-imitating chemical, T levels drop significantly. The thing is xenoestrogen is freaking everywhere – plastics, shampoos, gasoline, cows, toothpaste. You name it and chances are there are actually xenoestrogen inside. The ubiquitous nature of this chemical in our modern world is one reason some endocrinologists feel that testosterone levels are lower in men today when compared to decades past. It’s yet another reason doctors say the volume of boys born with hypospadias – a birth defect wherein the opening of the urethra is in the underside of the male organ rather than in the tip – has doubled. Note to expecting parents: make certain mom stays clear of xenoestrogens in the pregnancy.
Inspite of the stacked deck, I did my wise to avoid items that 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. In addition they 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. Furthermore, i made sure to never heat food in plastic containers, as heat increases the transfer of phthalates into food.
Avoided exposure to pesticides and gasoline. Sure the scent of gas is manly, however it contains xenoestrogen. Same goes for pesticides. Limit your contact with these items. If you are available in contact along with them, be sure to wash the hands thoroughly.
Eat organic whenever possible. Pesticides and hormones which are employed in our food can imitate estrogens within our body. Whenever possible, eat organic. If budget doesn’t allow, no less than be sure to wash your fruits and vegetables before eating and look for meat and milk that comes from cows that haven’t been cured with hormones.
Use natural grooming products. Most grooming products today contain parabens, another type of xenoestrogen. And by most, I mean greater than 75% of products. To lessen my exposure as far as possible, I was a hippy during my experiment and started using organic and natural, paraben-free grooming products. You can get a large number of 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 by the end during the day you’re likely to be sort of stinky. And in case you workout the following morning, you’re gonna be really stinky. I eventually made the switch 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 definitely the fuel that propels our se-x drive, but were you aware 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 sharing my knowledge of this portion of the experiment.
Twice each week during my three-month experiment, I took a 15-minute cold bath after my very hard workouts. I did so it for a couple of reasons. I needed to aid with recovery and so i was attempting to prep myself for your GORUCK Challenge. One more reason was which i thought it may aid in increasing testosterone levels.
The premise for my thinking that T levels may be boosted by cold baths came from a post I wrote not long ago on the key benefits of cold showers. One benefit I found during my research was that they can could increase testosterone levels. I mentioned a 1993 study done 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 find a link to the first source and that i can’t find some other studies that support this claim! So without supporting research, I’m unsure of the results of cold showers on testosterone.
I still found the practice beneficial, invigorating, and helpful in building my self-discipline.
So that’s what I did to double my testosterone levels in 90 days. No artificial gels, creams, or injections. Nothing top secret or cool. Just discipline and good livin’. I’m still at just about this whole regimen five months later, and that i don’t see any basis for stopping.
Now a couple of last caveats and comments:
First, it’s important to note these particular tactics and practices to natural testosterone boosters probably won’t deal with men that have hypoandrogenism. In case the glands and cells in charge of producing testosterone are damaged or defective, no amount of eggs or sleep will allow you to raise testosterone levels. You’ll likely want to use testosterone replacement therapy to acquire your T levels to some healthy place.
Next, while testosterone levels do decline with time, this can simply be because the older that men get, the less they take care of themselves – they stop exercising, start using weight, and don’t pay as much attention to their diet. Research conducted recently demonstrates that age-related T decline is just not inevitable, and this in the event you keep living a good lifestyle, you may maintain healthy testosterone levels. So if you’re an older guy, try and do everything you can in terms of lifestyle changes prior to getting in the prescription T. I don’t mean doing a little cardio several times every week, making use of the machines at the health club, and eating “pretty” healthy. Follow the guidelines above, and discover what goes on first.