At last we’ve reached the ultimate post of Testosterone Week and in accordance with the comments of your stuff all, this is the post you’ve been most eager for. Today I’m going to share the 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 and then there are no easy shortcuts to increasing your T. If you are expecting some magical potion or supplement or weird body hack that can instantly and naturally boost your T levels, what follows is bound 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 a long time.
The unse-xy the reality 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 amounts to eating better, exercising smarter, and receiving more sleep. That’s virtually it. But much like most things in life, the devil is within the details, so I’ll reveal to you exactly what I did so and supply research that explains why the things I did helped boost my testosterone.
The good thing here is that although those things I suggest below will boost your T, their effect is hardly restricted to testosterone. They’ll greatly enhance your overall health and well-being as well.
Ready to start?
The Obligatory Disclaimer
While I do have quite a manly mustache, I’m not a doctor or perhaps a medical expert. I’m a man by using a law degree he’s never used who blogs about manliness. What I’m about 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 alterations in lifestyle or diet, confer with your doctor or healthcare provider. Be smart.
My 90-Day Testosterone Experiment
Let’s do a quick article on things i shared inside the introduction to this series. August of last year had been a tough month for me, primarily because of a huge and grueling project we had been in the middle of here on the site. I had been anxious and my sleeping, healthy eating habits, and workout regimen all suffered. After the month I purchased 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 an 85-100-year-old man.
I then began a 90-day experiment to find out how diet and changes in lifestyle could boost that number.
The key reason why I started the experiment when this occurs is mainly because I understand lots of guys who live my last-August lifestyle all the time, and i also desired to see what can occur to an “average” guy who turned things around. Concurrently, there seemed to be no “normal” amount of time in my life which might have been better for me personally to start out the experiment. My stress level and diet fluctuates throughout every season anyway, so at any point, factors in my current lifestyle would have influenced the final results. I needed to begin 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 needed doubled my testosterone.
I am aware the experiment didn’t simply bring me returning to my pre-August levels due to the fact that whenever I found that the very first test I took will often overestimate your T levels, I took a far 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 alterations I list below probably will not double your T levels. But when you’re starting at ground zero, then you should see pretty dramatic results.
Alright, with this all out of the way, let’s speak about exactly what I did so to double my T levels in 90 days.
Our diet plays a huge role in our testosterone production. Our glands need certain minerals – like zinc and magnesium – to have testosterone production started and our Leydig cells need cholesterol to make testosterone. Some foods – like broccoli, cauliflower, and cabbage – might 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 grounds why traditional strong men would drink raw eggs – studies have suggested that higher fat and cholesterol consumption leads to increased quantities of total T; men eating low-fat diets normally have decreased testosterone levels. The increased exposure of increasing fat and cholesterol consumption meant I purchased to consume like Ron Swanson for 3 months – bacon and eggs and steak was pretty much the staple of my diet.
But you could be asking, “Isn’t cholesterol damaging to you? Doesn’t it cause coronary disease?”
Answer: It’s complicated.
I don’t have plenty of time or space to pay for the nuances of cholesterol in this posting, but overall, scientific studies are showing that popular beliefs about cholesterol aren’t completely correct as well as the public shouldn’t be as afraid of this molecule because it is.
If you’re considering learning more about the myths and great things about cholesterol, I highly recommend reading these in-depth, well-written, and well-researched articles at Mark’s Daily Apple:
The Definitive Guide to Cholesterol
The Straight Dope on Cholesterol Part 1
The Straight Dope on Cholesterol Part 2
For anyone interested, at the conclusion of this section, I share my cholesterol and triglyceride levels after a lot more than four months of eating copious levels of bacon, eggs, meat, and nuts.
Now here’s a breakdown of what I ate at every 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 what I known as the “Ron Swanson Special” – three slices of bacon and three whole eggs. Apart from being delicious, in addition, it provided the fats and cholesterol my body needed to make testosterone. Nitrates freak me out, therefore i used nitrate-free bacon.
On Saturday mornings, Gus and i also traveled to Braum’s – pancakes for Gus; breakfast burrito for me. That’s one of the father/son traditions.
Sundays I typically skipped breakfast – I usually just wasn’t hungry.
Lunch – The Person 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. But it really wasn’t just any salad, it absolutely was a Man Salad damnit! I packed several T-boosting foods when i could into this thing.
Spinach/Spring Salad Mix. This was the base of my salad. I used Organic Girl Greens from Whole-foods. Yeah, I am aware. The base of my Man Salad originated from an organization called Organic Girl. Spinach and also other leafy green vegetables contain minerals like magnesium and zinc, which have been shown to aid in testosterone production (study on magnesium, and another; study on zinc)
Meat. Meat, particularly beef, provides your body together with the protein it requires to create muscle (more muscle = more T) along with the fats and cholesterol to make testosterone. My meat topping associated with preference was sliced up chuck steak. I grilled a pair of them on Monday plus it lasted me up until the next Monday. Every so often I’d slow-cook some ribs or brisket for my meat topping. My philosophy was the fattier, the better.
Nuts. Usually some Brazil nuts or walnuts. Nuts are little fat bombs which provide 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. An excessive amount of selenium is no bueno.
Avocado/Olives. Avocados and olives are an excellent method to obtain the great fats we need for healthy testosterone production.
Broccoli. Once in a while I’d throw some broccoli in to the salad. Broccoli contains high quantities of indoles, a food compound that is shown to minimize the bad estrogen in your bodies that sap testosterone levels.
Organic Olive Oil. I topped my Man Salad off with lots of extra virgin olive oil. Research suggests that organic olive oil helps your Leydig cells (which produce testosterone) absorb cholesterol better. So that as I’ve mentioned several times, our Leydig cells need cholesterol to create T. More cholesterol absorption = more testosterone.
Balsamic Vinegar. Mostly for taste. It’s also supposed to help keep your insulin in balance.
I got myself many of the ingredients for my Testosterone Salad at Whole Foods. For people curious, I added up each of the ingredients and divided by six (I typically ate six of the salads per week). The price per salad was roughly $5. That’s in regards to the price many folks pay daily to get a crappy take out meal. If you’re with limited funds, I’m sure you can get the constituents at Walmart and provide the price per salad down more.
This is what I ate for breakfast and lunch just about every single weekday during my 90-day experiment, and it’s the things i still eat every weekday a lot more than four months after my experiment began. And So I don’t mind by any means. I suppose I am a fairly boring dude.
Through the day I tried to snack on testosterone-sensible food like nuts, pumpkin seeds, and broccoli. I’d add in some dark chocolate every now and then too.
An extra testosterone advantage of my high fat and balanced protein and carb diet was that this probably helped me lose some extra fat (I went from 18% to 12% excess fat). Research shows that fatty diets actually play a role in increased body fat loss. And also as we discussed earlier, as you lose extra fat, your T production ramps up. Virtuous cycle to the win!
Dinner – Whatever (in moderation)
I just ate just 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 give up eating as soon I used to be full.
With the exception of 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 studies have suggested that the diet rich in protein and lower in carbs actually causes T levels to decrease. With that in mind, I found myself judicious with all the carbs. I used to acquire nearly all of my carbs from veggies and fruit, having said that i didn’t freak out if my wife made us spaghetti for lunch.
I tried to get really strict with my diet through the week and relaxed it around the weekends. Life’s short. I would like to have the ability love a Triple Stack Sandwich or taquito from QuikTrip from time to time.
I’m a lifelong teetotaler, so alcohol wasn’t around the menu. Some research has shown that beer can lower your T levels in a few ways, but I imagine it will be fine being a weekend indulgence.
Obviously, you don’t must follow my exact meal plan. The goal is merely to consume more high-fat foods.
Egads! What did all of that eggs and steak because of your cholesterol levels?
I had been curious what my levels of cholesterol can be after following a diet high in cholesterol and saturated fats, therefore i got a whole lipid screening a tad bit more than four months after I began my experiment. Allow me to share the final results:
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 in the near or higher optimal array 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 can 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 level of supplements will help your testosterone levels reach optimal levels.
With that in mind, I have done include some nutritional supplementation during my experiment. Here’s the 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. Our systems can naturally make vitamin D from your sun, but recent studies have shown that a great many Westerners are vitamin D3 deprived because we’re spending less time outdoors. When 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, maybe you have a vitamin D3 deficiency, which could play a role in low T levels. If you think you want more vitamin D3, supplement it with a pill. Research has shown that men who take this supplement see a improvement in their testosterone levels. Because We have a darker complexion – making me vulnerable to Vitamin D3 deficiency – I took 4,000 IU of vitamin D3 in the morning.
Omega-3 Fish-oil. Omega-3 fatty acid has been shown to lower SHBG and increase production of Luteinizing Hormone (the hormone accountable for triggering the testes to produce T). As a result of increased amounts of fatty foods and cholesterol I used to be consuming, I wanted to make sure I needed an adequate amount of the “good” fats to clear 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) plus a scoop of creatine into unsweetened coconut milk. Just trying to feed my muscles the stuff it must rebuild itself after my workout.
Caffeine. Use caffeine moderately. Too much of the jittery juice increases cortisol, which decreases testosterone. Moreover, consuming caffeine late from the day hurts sleep, which lowers testosterone production. But one recent study signifies that caffeine consumed before working out may boost testosterone levels and help you exercise more efficiently. During my experiment I popped some caffeinated gum 5 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 that day.
Ascorbic Acid (unnecessary). I don’t know where I first learned about vitamin C’s supposed T-boosting benefits, but it’s one of people things you see everywhere in the internet if you Google “how to boost testosterone.” Without searching for the research that backs up which claim, I took a vit c supplement during my experiment. I later found some study that demonstrates 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 more than sufficient with my diet. Except if you have diabetes, you probably won’t see much reap the benefits of this supplement. Don’t waste your hard earned dollars.
ZMA (unnecessary). Then when I researched how you can increase testosterone, a supplement called ZMA kept showing up. It’s a blend of zinc, magnesium, and vitamin B6. The purported benefits of ZMA include better and deeper sleep which indirectly is supposed to increase testosterone. Zinc and magnesium are essential minerals in testosterone production, so a mega-dose needs to be useful, right? Well, no. I bought some and took it through the time period of experiment. I should did 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 demostrated which it has virtually no result on total or free testosterone levels. Crap. My advice, unless you do have a zinc and magnesium deficiency, no need to waste your money on this.
Have you considered Tribulus and Stinging Nettle?
There are several supplements out there claiming to become natural testosterone boosters. I recieve these types of things within the mail all time. The firms that produce these products state that the herbs (typically stinging nettle and tribulus) inside their pills increase free testosterone by reducing SHBG. Additionally, they include some B vitamins for “increased energy and vitality.”
When you read online forums about boosting testosterone, many guys endorse the strength of natural testosterone boosters. The evidence is mixed. An investigation found out that stinging nettle did indeed increase free T in mice, but another study showed no boost in humans. The truth is a similar sort of results with tribulus – works in mice, however, not humans.
Excluding ZMA, I didn’t take almost every other purported testosterone boosters.
Exercise boosts testosterone in just two important ways. First, specific varieties of exercise actually cause our body to produce more testosterone. We’ll talk a little more about those who work in a bit. Second, exercise helps 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 got to start lifting – and lifting heavy. No, doing a short circuit together with the weight machines won’t make the grade.
Here’s what the research says regarding how to craft your weightlifting routine to maximize testosterone production:
Use compound lifts. Squats, bench press, deadlift, and shoulder press must be your main lifts. Exercises that really work large groups of muscles are related to higher increases in testosterone.
Select high volume. Workout volume depends upon the next formula: sets x reps x weight. Studies propose that higher volume workouts cause higher T production.
Don’t take each set to failure. It’s okay to push you to ultimately failure about the very last set, just don’t undertake it for all your sets.
Rest for more than a minute and fewer than two minutes 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 throughout the 90-day experiment. I’ve been keen on this program for many years. I just discovered 5/3/1 and possess been pleased about the final results I’ve seen by using it. I definitely recommend getting a copy in the book that lays out your program.
As well as weightlifting, studies show that HIIT workouts can also help boost testosterone levels. For anyone who don’t know, HIIT means high-intensity interval training. It demands short, intense bursts of exercise, followed by a less-intense recovery period. You repeat with the intense/less-intense cycle several times throughout the workout. Together with increasing T, HIIT has been shown to improve athletic conditioning and fat metabolism, as well as increase muscle strength.
You can get a whole bunch of HIIT workouts online, although the one I used during my 90-day experiment was a simple wind sprint routine. On Tuesdays I traveled to the football field near my home, marked off 40 yards with many cones, and sprinted as fast as I was able to. I’d slowly walk back to the starting line, giving my body about a minute to rest, then I’d sprint again. I typically did 40 groups of 40-yard sprints within a workout. I really like sprints.
It appears as though today it’s a badge of honor to train daily until exhaustion. The ethos is always to push yourself more difficult every day. If that’s your philosophy towards exercise, you may well be sabotaging your testosterone levels (together with your 20 Mile March). Research indicates that overtraining helps to reduce testosterone levels significantly. Yes, it’s vital that you exercise hard, but it’s much more vital that you give your body rest so that it can recuperate from your damage you inflicted upon it.
Give yourself at the very least two days through the week whenever you don’t do any intense exercise whatsoever. Depending on your workouts, more days off could possibly be as a way. I typically took the weekends off from intense exercising. I’d go on an easy walk or hike, but which was regarding this.
Just move more. I used being more active throughout the work day. I took breaks every a half-hour or more to take a stroll. Also i used a standing desk more often than I do.
Have More and much better Sleep
Most Americans today are sleep deprived, which might be a contributing factor to declining testosterone levels of males. See, the body makes nearly all the testosterone it requires during the day while we’re sleeping. That increased amount of T that we experience at night is one of your reasons we get up with “Morning Wood.” (If you don’t have Morning Wood with a consistent basis, you may have low T).
However, if you’re failing to get enough quality sleep, your system can’t produce testosterone as efficiently or effectively. In one study, researchers in the University of Chicago discovered that men 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%.
Furthermore sleep boost T, it also helps manage cortisol, a stress hormone that is shown to ruin testosterone levels when within high amounts.
Through 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 get 8 to 9 hours of sleep through the night as consistently as you possibly can. I needed to visit bed earlier, however i was just cutting into time which i could have been using to mindlessly surf the net anyway.
In addition, i took measures to improve the caliber of sleep I got. By way of example, I reduced my exposure to blue light at night, reduced my usage of caffeine inside the evenings, and took warm showers before bed. In the future post, I’ll go deep into more detail about a few of the more crazy things I did to improve how good I slept. It was actually fun.
When we face stress, our adrenal glands secrete cortisol to make our systems 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 your body and minds. One area that generally seems to require a hit when cortisol is high is our testosterone levels. Several studies have 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. Realizing the connection between cortisol and testosterone, I took the subsequent measures to further improve my stress management:
I mediated for 25 minutes each day.
Once I began to feel stressed, I bought up and went for any walk.
I practiced deep breathing exercises.
I dedicated to being more resilient inside the face of stress.
Avoid Xenoestrogens as well as other T-Lowering Chemicals
Many endocrinologists are sounding the alarm concerning the damaging effects that are included with exposure 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 sort of endocrine disruptor is specially bad news for our testosterone levels.
Xenoestrogen is a chemical that imitates estrogen in our body. When guys are in contact with too much of this estrogen-imitating chemical, T levels drop significantly. The catch is xenoestrogen is freaking everywhere – plastics, shampoos, gasoline, cows, toothpaste. Take your pick and chances are you can find xenoestrogen inside. The ubiquitous nature on this chemical inside our modern world is one reason some endocrinologists assume that testosterone levels are lower in males today in comparison to decades past. It’s also a reason doctors say the number of boys born with hypospadias – a birth defect in which the opening of the urethra is in the underside of your male organ rather than at the tip – has doubled. Note to expecting parents: ensure mom stays clear of xenoestrogens in the pregnancy.
Inspite of the stacked deck, I have done my better to avoid products that contained xenoestrogens during my 90-day experiment. Here’s 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 within my food, I kept all of my food in glassware. In addition, i made sure to never heat food in plastic containers, as heat boosts the transfer of phthalates into food.
Avoided exposure to pesticides and gasoline. Sure the scent of gas is manly, nevertheless it contains xenoestrogen. Same is true of pesticides. Limit your contact with these items. If you can be found in contact along with them, make sure to wash both your hands thoroughly.
Eat organic when possible. Pesticides and hormones that happen to be utilized in our food can imitate estrogens in our body. When possible, eat organic. If budget doesn’t allow, at least make sure you wash your veggies and fruits before eating and locate meat and milk which comes from cows that haven’t been treated with hormones.
Use natural grooming products. Most grooming products today contain parabens, another kind of xenoestrogen. And by most, I mean over 75% of all the products. To lower my exposure whenever you can, I became a hippy during my experiment and started using all natural, paraben-free grooming products. You can get a large number of items at most of the 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 gonna be form of stinky. And in case you figure out the subsequent morning, you’re will be really stinky. I eventually made the switch 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 exposure to BPA around I could possibly.
Testosterone may be 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. Acquire more se-x.
No, I’m not going to share my experience with this section of the experiment.
Two times a week during my three-month experiment, I took a 15-minute cold bath after my very difficult workouts. I have done it for a few reasons. I needed to aid with recovery and I was trying to prep myself for that GORUCK Challenge. Another reason was which i thought it could possibly aid in increasing testosterone levels.
The basis for my convinced that T levels might be boosted by cold baths originated a post I wrote some time ago on the benefits of cold showers. One benefit I came across inside my research was which they could increase testosterone levels. I mentioned a 1993 study carried out by the Thrombosis Research Institute in England that found increased T levels after having a cold shower. Here’s the thing. I can’t look for a link to the very first source and i also can’t find any other studies that support this claim! So without supporting research, I’m puzzled by 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 virtually this whole regimen five months later, and so i don’t see any reason for stopping.
Now a number of last caveats and comments:
First, it’s important to note that these tactics and practices to test booster results probably won’t work with guys who have hypoandrogenism. In case the glands and cells accountable for producing testosterone are damaged or defective, no amount 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 some healthy place.
Next, while testosterone levels do decline as we grow older, this may simply be since the older that men get, the less they care for themselves – they stop exercising, start wearing weight, and don’t pay the maximum amount of awareness of their diet. Research conducted recently suggests that age-related T decline is not really inevitable, and that when you keep living a proper lifestyle, you can maintain healthy testosterone levels. Thus if you’re an older guy, try to do all you are able with regards to change in lifestyle before getting on the prescription T. I don’t mean doing a little cardio a couple of times a week, utilizing the machines in the club, and eating “pretty” healthy. Stick to the guidelines above, and find out what happens first.