Eventually we’ve reached the very last post of Testosterone Week and based on the comments of your stuff all, here is the post you’ve been most looking forward to. Today I’m going to share what I did during my 90-day experiment in order to double my total and free testosterone levels.
I’m afraid We have no super cool “secrets” to discuss where 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 improve your T levels, what follows will definitely disappoint. Despite what some companies or websites might tell you, there’s no single thing that will boost spartagen xt review naturally for a long time.
The unse-xy the reality is that increasing testosterone naturally simply relies on making some long term alterations in your diet and lifestyle. As you’ll see, the things i did to boost T largely boils down to eating better, exercising smarter, and obtaining more sleep. That’s virtually it. But much like most things in life, the devil is incorporated in the details, so I’ll give you exactly what I did and give research that explains why the things I did helped boost my testosterone.
The good thing is that although the items I recommend below will increase your T, their effect is hardly confined to testosterone. They’ll greatly boost your overall health and well-being at the same time.
Ready to start?
The Obligatory Disclaimer
As I do have quite a manly mustache, I’m not really a doctor or a medical expert. I’m a man by using a law degree he’s never used who blogs about manliness. What I’m planning to share shouldn’t be used as a substitute for qualified medical expertise. It’s simply my experience and views on the subject. Prior to you 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 the things i shared from the overview of this series. August of just last year was actually a tough month in my opinion, primarily due to a huge and grueling project we had been in the middle of here on the site. I had been stressed and my sleeping, healthy eating habits, and workout regimen all suffered. Following 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 the average for the 85-100-year-old man.
I then began a 90-day experiment to view how diet and changes in lifestyle could boost that number.
The reason why I started the experiment at that time is really because I understand plenty of guys who live my last-August lifestyle at all times, and that i wanted to see what might afflict an “average” guy who turned things around. As well, there was clearly no “normal” time in my life which might have been better for me to start the experiment. My stress level and diet fluctuates throughout the year anyway, so at any time, factors in my current lifestyle would have influenced the results. I needed to start at “ground zero.”
After 3 months, I needed my testosterone tested again. My total T had gone around 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 returning 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 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 most likely not double your T levels. However, if you’re starting at ground zero, then you definitely should see pretty dramatic results.
Alright, with this all taken care of, let’s speak about what exactly I did so to double my T levels in 3 months.
Our diet plays a huge role inside our testosterone production. Our glands need certain minerals – like zinc and magnesium – to acquire testosterone production started and our Leydig cells need cholesterol to make testosterone. Some foods – like broccoli, cauliflower, and cabbage – may help boost T levels by removing estrogens inside our body that lower our T.
The largest change I designed to my diet was increasing my fat and cholesterol intake. There’s a good reason why traditional strong men would drink raw eggs – reports have suggested that higher fat and cholesterol consumption contributes to increased amounts of total T; men eating low-fat diets routinely have decreased testosterone levels. The emphasis on increasing fat and cholesterol consumption meant I bought to eat like Ron Swanson for three months – bacon and eggs and steak was basically the staple of my diet.
But you may be asking, “Isn’t cholesterol damaging to you? Doesn’t it cause coronary disease?”
Answer: It’s complicated.
I don’t have the time or space to pay for the ins and outs of cholesterol in this post, 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 enthusiastic about learning more about the myths and benefits associated with cholesterol, I strongly suggest reading these in-depth, well-written, and well-researched articles at Mark’s Daily Apple:
The Definitive Help guide to Cholesterol
The Straight Dope on Cholesterol Part 1
The Straight Dope on Cholesterol Part 2
For those interested, at the conclusion of this section, I share my cholesterol and triglyceride levels after over four months of eating copious quantities of bacon, eggs, meat, and nuts.
Now here’s a breakdown of the things I ate at each meal:
Breakfast – “Give Me All the Bacon and Eggs You Have”
eggs and bacon in the morning on plate raise testosterone
In the weekdays, I ate things i referred to as “Ron Swanson Special” – three slices of bacon and three whole eggs. Apart from being delicious, it also provided the fats and cholesterol my body found it necessary to make testosterone. Nitrates freak me out, and so i used nitrate-free bacon.
On Saturday mornings, Gus and that i went along to Braum’s – pancakes for Gus; breakfast burrito for me personally. That’s one of our own 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 am aware Swanson wouldn’t approve, but for lunch each weekday (and in some cases on Saturday) I ate a salad. But it really wasn’t just any salad, it was a male Salad damnit! I packed as many T-boosting foods because 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 came from a company called Organic Girl. Spinach as well as 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 our systems with the protein it needs to create muscle (more muscle = more T) and also the fats and cholesterol to create testosterone. My meat topping of choice was sliced up chuck steak. I grilled 2 of them on Monday and it lasted me before 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 better.
Nuts. Usually a few Brazil nuts or walnuts. Nuts are little fat bombs that offer the cholesterol that Leydig cells desire for T production. One study claim that the selenium in Brazil nuts boosts testosterone. Just don’t go crazy with them. A lot of selenium is not any bueno.
Avocado/Olives. Avocados and olives are an excellent method to obtain the good fats we need for healthy testosterone production.
Broccoli. Every now and then I’d throw some broccoli in the salad. Broccoli contains high amounts of indoles, a food compound that has been 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 essential olive oil. Studies suggest that extra virgin olive oil helps your Leydig cells (which produce testosterone) absorb cholesterol better. So when 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 under control.
I bought the majority of the ingredients for my Testosterone Salad at Whole Foods. For all those curious, I added up each of the ingredients and divided by six (I typically ate six of those salads in a week). The cost per salad was roughly $5. That’s regarding the price many folks pay every day to get a crappy junk food meal. If you’re within a strict budget, I’m sure you can get the components at Walmart and bring the fee per salad down much more.
This is exactly what I ate for breakfast and lunch nearly every single weekday during my 90-day experiment, and it’s what I still eat every weekday more than four months after my experiment began. And So I don’t mind in any way. I assume I am a pretty boring dude.
Through the day I used to eat testosterone-healthy food like nuts, pumpkin seeds, and broccoli. I’d include some dark chocolate once in a while too.
An added testosterone advantage of my high fat and balanced protein and carb diet was that it probably helped me to lose some body fat (I went from 18% to 12% extra fat). Research has shown that high fat diets actually bring about 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 (moderately)
I really ate exactly what the family was having: chili, chicken and rice, enchiladas. Whatever. I wasn’t worried excessive about carbs. I recently watched my portions and made an effort to stop eating as quickly I had been 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 studies have suggested that the diet loaded with protein and less carbs actually causes T levels to decrease. With that said, I found myself judicious using the carbs. I tried to get the majority of my carbs from veggies and fruit, having said that i didn’t freak out if my lovely wife made us spaghetti for lunch.
I attempted to get really strict with my diet through the week and relaxed it in the weekends. Life’s short. I wish to have the opportunity enjoy a Triple Stack Sandwich or taquito from QuikTrip from time to time.
I’m a lifelong teetotaler, so alcohol wasn’t in the menu. Some research indicates that beer can lessen your T levels in certain ways, but I imagine it might be fine as being a weekend indulgence.
Obviously, you don’t ought to follow my exact meal plan. The target is merely to eat more high-fat foods.
Egads! What did everything that eggs and steak because of your cholesterol levels?
I had been curious what my levels of cholesterol will be after after a diet rich in cholesterol and unhealthy fat, therefore i got a complete lipid screening a little bit more than four months after I began my experiment. Here are the outcome:
Total Cholesterol: 202 mg/dL (Just barely from the desirable array 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 can just pop several “natural enhancers” in addition to their T levels will magically increase. If you’re eating garbage, not exercising, and not getting enough sleep, no level of supplements is going to help your testosterone levels reach optimal levels.
With that in mind, I have done include some nutritional supplementation in 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 which offers a complete host of health benefits. Our systems can naturally make vitamin D in the sun, but recent research has shown that lots of Westerners are vitamin D3 deprived because we’re spending less and less time outdoors. Once 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 failing to get enough sun, you could have a vitamin D3 deficiency, which can play a role in low T levels. If you believe you require more vitamin D3, supplement it by using a pill. Research has shown that guys who take this supplement see a increase in their testosterone levels. Because I have a darker complexion – which makes me prone to Vitamin D3 deficiency – I took 4,000 IU of vitamin D3 each day.
Omega-3 Fish Oil. Omega-3 fatty acid is shown to lower SHBG and increase manufacture of Luteinizing Hormone (the hormone accountable for triggering the testes to produce T). Due to the increased amounts of saturated fats and cholesterol I was consuming, I needed to ensure I needed an ample amount of the “good” fats to clear the gunk away 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) as well as a scoop of creatine into unsweetened coconut milk. Just trying 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 inside the day hurts sleep, which lowers testosterone production. But one recent study indicates that caffeine consumed before working out may boost testosterone levels and allow you to exercise more efficiently. During my experiment I popped some caffeinated gum five minutes before my workouts. Each piece had 100 mg of caffeine, approximately the same amount in coffee. Which was usually it for my caffeine intake on that day.
Vitamin C (unnecessary). I don’t know where I first heard about vitamin C’s supposed T-boosting benefits, but it’s one of people stuff you see all around the internet when you Google “how to improve testosterone.” Without searching for the investigation that backs up claiming, I took a vit c supplement during my experiment. I later found some study that implies that ascorbic acid does increase testosterone levels in diabetic mice, but because I wasn’t diabetic (nor a mouse), I’m unsure just how much the vitamin C helped. I’ve actually stopped taking ascorbic acid supplements. I’m likely getting more than sufficient with my diet. Except if you have diabetes, it is likely you won’t see much benefit from this supplement. Don’t waste your cash.
ZMA (unnecessary). So when I researched the best way to increase testosterone, a supplement called ZMA kept sprouting up. It’s a mixture 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 necessary minerals in testosterone production, so a mega-dose should be useful, right? Well, no. I got some and took it during the time of experiment. I should did some other 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 virtually no effect on total or free testosterone levels. Crap. My advice, unless you do have a zinc and magnesium deficiency, no reason to waste your cash on this.
Have you thought about Tribulus and Stinging Nettle?
There are numerous supplements out there claiming to become natural testosterone boosters. I recieve these types of things in the mail all time. The firms that produce the products report that the herbs (typically stinging nettle and tribulus) in their pills increase free testosterone by reducing SHBG. Additionally they 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 effectiveness of natural testosterone boosters. The evidence is mixed. A study found out that stinging nettle did indeed increase free T in mice, but another study showed no increase in humans. The thing is the same form of results with tribulus – works in mice, however, not humans.
Excluding ZMA, I didn’t take any other purported testosterone boosters.
Exercise boosts testosterone in two important ways. First, specific types of exercise actually cause your body to produce more testosterone. We’ll talk more details on those in a bit. 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 T we now have.
If you wish to increase testosterone, you’ve reached start lifting – and lifting heavy. No, performing a short circuit with all the weight machines won’t make the grade.
Here’s just what the research says on the way to craft your weightlifting routine to maximize testosterone production:
Use compound lifts. Squats, bench press, deadlift, and shoulder press needs to be your primary lifts. Exercises that actually work large muscle groups are connected with higher increases in testosterone.
Go for high volume. Workout volume is dependent upon these 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 you to ultimately failure about the very last set, just don’t practice it for all of your sets.
Rest for more than a minute and fewer 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 during the 90-day experiment. I’ve been keen on the program for a long time. Not long ago i discovered 5/3/1 and possess been pleased with the outcome I’ve seen along with it. I definitely recommend getting a duplicate in the book that lays the program.
Along with weightlifting, research has shown that HIIT workouts can also help boost testosterone levels. For those of you who don’t know, HIIT stands for high-intensity interval training workouts. It demands short, intense bursts of exercise, accompanied by a less-intense recovery period. You repeat using the intense/less-intense cycle several times throughout the workout. In addition to increasing T, HIIT is shown to improve athletic conditioning and fat metabolism, in addition to increase muscle strength.
You will discover 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 visited the football field near my home, marked off 40 yards with a few cones, and sprinted as quickly as I really could. I’d slowly walk back to the starting line, giving my body 1 minute to rest, then I’d sprint again. I typically did 40 sets of 40-yard sprints in the workout. I really like sprints.
It appears as if today it’s a badge of honor to teach every day until exhaustion. The ethos is to push yourself more and more difficult each day. If that’s your philosophy towards exercise, you may well be sabotaging your testosterone levels (as well as your 20 Mile March). Studies show that overtraining can reduce testosterone levels significantly. Yes, it’s important to exercise hard, but it’s more essential to provide your body rest so it can recuperate from the damage you inflicted upon it.
Allow yourself at least two days through the week when you don’t do any intense exercise at all. Depending on your workouts, more days off could be so as. I typically took the weekends off from intense exercising. I’d go on a mild walk or hike, but that had been regarding this.
Just move more. I used being more active throughout the work day. I took breaks every 30 minutes approximately to go for 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 might be a contributing factor to declining testosterone levels in males. See, our system makes almost all the testosterone it requires for the day while we’re sleeping. That increased degree of T which we experience at nighttime is one from the reasons we wake up with “Morning Wood.” (When you don’t have Morning Wood on a consistent basis, you may have low T).
But if you’re not receiving enough quality sleep, the body can’t produce testosterone as efficiently or effectively. In one study, researchers with the University of Chicago discovered that young men who slept below five hours an evening 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 has been shown to ruin testosterone levels when contained in high amounts.
During the month before my experiment, I had been definitely sleep deprived. Some nights I was only getting 4 to 5 hours. Testosterone killer! During my experiment I tried to acquire 8 to 9 hours of sleep at night as consistently as possible. I had to go to bed earlier, having said that i was only cutting into time that we might have been using to mindlessly surf the net anyway.
Also i took measures to improve the grade of sleep I purchased. As an example, I reduced my exposure to blue light later in the day, reduced my use of caffeine within the evenings, and took warm showers before bed. Within a future post, I’ll enter into more detail about a number of the more crazy a few things i did to further improve how good I slept. It was actually fun.
Whenever we face stress, our adrenal glands secrete cortisol to prepare the 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 are capable of doing some serious harm to your body and minds. One area that has a tendency to go on a hit when cortisol is high is our testosterone levels. Several studies show the 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 creating my low T levels. Being aware of the connection between cortisol and testosterone, I took the subsequent measures to boost my stress management:
I mediated for 25 minutes every day.
Once I begun to feel stressed, I got up and went for the walk.
I practiced deep breathing exercises.
I focused entirely on being more resilient from the face of stress.
Avoid Xenoestrogens and Other T-Lowering Chemicals
Many endocrinologists are sounding the alarm in regards to the damaging effects that include contact with common household chemicals. Called “endocrine disruptors,” these chemicals obstruct our body’s hormone system and cause problems like weight gain and learning disabilities. One kind of endocrine disruptor is especially bad news for our own testosterone levels.
Xenoestrogen is actually a chemical that imitates estrogen in our body. When guys are in contact with way 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 odds are you can find xenoestrogen within it. The ubiquitous nature of the chemical in our modern world is one reason some endocrinologists believe that testosterone levels are lower in men today compared to decades past. It’s yet another reason doctors say the amount of boys born with hypospadias – a birth defect where the opening of the urethra is around the underside of the male organ rather than at the tip – has doubled. Note to expecting parents: make sure mom stays clear of xenoestrogens during the pregnancy.
Despite the stacked deck, I did my advisable to avoid items that contained xenoestrogens during my 90-day experiment. Here’s what I did:
Stored food in glassware and never, 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 any of those T-draining molecules during my food, I kept my food in glassware. I also ensured to never heat food in plastic containers, as heat raises the transfer of phthalates into food.
Avoided being exposed to pesticides and gasoline. Sure the scent of gas is manly, nevertheless it contains xenoestrogen. Same is true of pesticides. Limit your exposure to these kinds of products. Should you may be found in contact with them, make sure you wash 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, a minimum of ensure that you wash your fruits and vegetables before eating and locate meat and milk that comes from cows that haven’t been cured with hormones.
Use natural grooming products. Most grooming products currently contain parabens, another kind of xenoestrogen. And by most, After all more than 75% of all products. To reduce my exposure whenever possible, I was a hippy during my experiment and started using organic and natural, paraben-free grooming products. You will find many 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 of the day you’re will be type of stinky. And when you figure out the subsequent morning, you’re will be really stinky. I eventually made the switch straight 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 contact with BPA up to I really could.
Testosterone is definitely the fuel that propels our se-x drive, but did you know that actually making love puts fuel within our testosterone tank? That’s right. More se-x = more testosterone. So, yeah. Convey more se-x.
No, I’m not sharing my exposure to this part of the experiment.
Twice per week during my three-month experiment, I took a 15-minute cold bath after my very difficult workouts. I did it for a couple reasons. I wanted to help you with recovery and i also was looking to prep myself for the GORUCK Challenge. Another reason why was that I thought it might aid in increasing testosterone levels.
The cornerstone for my convinced that T levels may be boosted by cold baths came from a post I wrote some time ago on the advantages of cold showers. One benefit I found in my research was that 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 look for a backlink to the initial source and I can’t find some other studies that support this claim! So without supporting research, I’m puzzled by the consequences of cold showers on testosterone.
I still found the practice beneficial, invigorating, and useful in building my self-discipline.
So that’s things i did to double my testosterone levels in 3 months. 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 cause of stopping.
Now several last caveats and comments:
First, it’s worth noting that these particular tactics and practices to effects of testosterone boosters probably won’t deal with men who have hypoandrogenism. In the event the glands and cells in charge of producing testosterone are damaged or defective, no volume of eggs or sleep will help you raise testosterone levels. You’ll likely want to use testosterone replacement therapy to obtain your T levels to some healthy place.
Next, while testosterone levels do decline with time, 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 just as much focus to their diet. Research recently shows that age-related T decline is not really inevitable, and that if you keep living a healthy lifestyle, you may maintain healthy testosterone levels. Therefore if you’re an older guy, try and do everything you can so far as change in lifestyle before you get about the prescription T. I don’t mean performing a little cardio several times every week, using the machines at the gym, and eating “pretty” healthy. Adhere to the guidelines above, to see what goes on first.