At last we’ve reached the final post of Testosterone Week and in line with the comments on your part all, this is the post you’ve been most looking forward to. Today I’m sharing the things i did during my 90-day experiment in order to double my total and free testosterone levels.
I’m afraid I actually have no super cool “secrets” to share and there are a very difficult shortcuts to boosting your T. Had you been expecting some magical potion or supplement or weird body hack that may instantly and naturally increase your T levels, what follows is bound to disappoint. Despite what some companies or websites might let you know, there’s no single thing which will boost spartagen xt review naturally for a long time.
The unse-xy facts are 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 enhance T largely amounts to eating better, exercising smarter, and getting more sleep. That’s just about it. But as with most things in life, the devil is in the details, so I’ll share with you what exactly I did and supply research that explains why those things I did so helped boost my testosterone.
The good news here is that although the points I would suggest below will improve your T, their effect is hardly confined to testosterone. They’ll greatly enhance your overall health and well-being simultaneously.
Ready to begin?
The Obligatory Disclaimer
While I will have a fairly manly mustache, I’m not much of a doctor or possibly a medical expert. I’m a man using a law degree he’s never used who blogs about manliness. What I’m about to share shouldn’t be utilized as an alternative for qualified medical expertise. It’s simply my experience and views on the subject. Before 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 within the summary of this series. August of this past year was actually a tough month in my opinion, primarily due to a huge and grueling project we were in the middle of here on the webpage. I found myself stressed and my sleeping, healthy eating habits, and workout regimen all suffered. After 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 – close to the average on an 85-100-year-old man.
I then began a 90-day experiment to view how diet and change in lifestyle could boost that number.
The reason why I began the experiment when this occurs is because I realize a lot of guys who live my last-August lifestyle at all times, and I desired to see what could occur to an “average” guy who turned things around. Simultaneously, there was no “normal” time in my life which might have been better in my opinion to start the experiment. My stress level and diet fluctuates throughout the year anyway, so at any time, factors in my current lifestyle will have influenced the final results. I needed to get started at “ground zero.”
After 90 days, I needed my testosterone tested again. My total T had gone approximately 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 back to my pre-August levels due to the fact that when I found out that the original test I took can occasionally overestimate your T levels, I took a much more accurate test around four months after the start of the experiment (I’ve continued the 76devypky changes made throughout 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. However, if you’re starting at ground zero, then you should see pretty dramatic results.
Alright, with this all taken care of, let’s discuss precisely what I have done to double my T levels in 3 months.
Our diet plays a vital 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 create testosterone. Some foods – like broccoli, cauliflower, and cabbage – might help boost T levels by removing estrogens within our body that lower our T.
The greatest change I made to my diet was increasing my fat and cholesterol intake. There’s a reason why old style strong men would drink raw eggs – reports have suggested that higher fat and cholesterol consumption contributes to increased levels of total T; men eating low-fat diets normally have decreased testosterone levels. The emphasis on increasing fat and cholesterol consumption meant I purchased to enjoy like Ron Swanson for three months – bacon and eggs and steak was basically the staple of my diet.
But you may well be asking, “Isn’t cholesterol damaging to you? Doesn’t it cause heart disease?”
Answer: It’s complicated.
I don’t have enough time or space to cover the ins and outs of cholesterol on this page, but overall, scientific studies are showing that popular beliefs about cholesterol aren’t completely correct and also the public shouldn’t be as frightened of this molecule as it is.
If you’re thinking about learning more about the myths and advantages of cholesterol, I highly recommend reading these in-depth, well-written, and well-researched articles at Mark’s Daily Apple:
The Definitive Help guide Cholesterol
The Straight Dope on Cholesterol Part 1
The Straight Dope on Cholesterol Part 2
For those interested, at the conclusion of this section, I share my cholesterol and triglyceride levels after more than 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 of the Bacon and Eggs You Have”
eggs and bacon for breakfast on plate raise testosterone
During the weekdays, I ate the things i known as the “Ron Swanson Special” – three slices of bacon and three whole eggs. In addition to being delicious, it also provided the fats and cholesterol my body found it necessary to make testosterone. Nitrates freak me out, so I used nitrate-free bacon.
On Saturday mornings, Gus and I traveled to Braum’s – pancakes for Gus; breakfast burrito for me. That’s one of our own father/son traditions.
Sundays I typically skipped breakfast – I just wasn’t hungry.
Lunch – The Man Salad
man manly steak beef avocado lettuce
I realize Swanson wouldn’t approve, but also for lunch each weekday (and in some cases on Saturday) I ate a salad. But it really wasn’t just any salad, it absolutely was a guy Salad damnit! I packed as much T-boosting foods as 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 realize. The base of my Man Salad originated from an organization 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 the other; study on zinc)
Meat. Meat, particularly beef, provides your body using the protein it must have to create muscle (more muscle = more T) along with the fats and cholesterol to create testosterone. My meat topping associated with preference was sliced up chuck steak. I grilled a pair of them on Monday plus it lasted me until the next Monday. Every so often I’d slow-cook some ribs or brisket to use as my meat topping. My philosophy was the fattier, the greater.
Nuts. Usually a number of Brazil nuts or walnuts. Nuts are little fat bombs offering the cholesterol that Leydig cells requirement for T production. One study suggest that the selenium in Brazil nuts boosts testosterone. Just don’t go crazy using them. Excessive selenium is not any bueno.
Avocado/Olives. Avocados and olives are a great way to obtain the good fats we require for healthy testosterone production.
Broccoli. Once in a while I’d throw some broccoli in to the salad. Broccoli contains high levels of indoles, a food compound that has been shown to minimize the bad estrogen within our bodies that sap testosterone levels.
Organic Olive Oil. I topped my Man Salad off with many different olive oil. Research suggests that extra virgin olive oil helps your Leydig cells (which produce testosterone) absorb cholesterol better. And 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 maintain your insulin in balance.
I purchased a lot of the ingredients for my Testosterone Salad at Whole Foods. For anyone curious, I added up all the ingredients and divided by six (I typically ate six of these salads in a week). The price per salad was roughly $5. That’s in regards to the price many folks pay each day for any crappy fastfood meal. If you’re within a strict budget, I’m sure you could get the components at Walmart and provide the fee per salad down a lot more.
And this is what I ate in the morning and lunch almost every single weekday during my 90-day experiment, and it’s a few things i still eat every weekday more than four months after my experiment began. And That I don’t mind by any means. I guess I am just a pretty boring dude.
Throughout the day I attempted to eat testosterone-sensible food like nuts, pumpkin seeds, and broccoli. I’d include some dark chocolate every now and then too.
Another testosterone good thing about my high fat and balanced protein and carb diet was that it probably helped me to lose some excess fat (I went from 18% to 12% unwanted fat). Research has revealed that high fat diets actually give rise to increased body fat loss. And as we discussed earlier, as you may lose excess fat, your T production ramps up. Virtuous cycle for that win!
Dinner – Whatever (without excess)
I recently ate precisely what the family was having: chili, chicken and rice, enchiladas. Whatever. I wasn’t worried excessive about carbs. I simply watched my portions and tried to give up eating as soon I had been full.
Excluding increasing my fat and cholesterol intake, my diet wasn’t that unconventional. I didn’t stick to a strictly low-carb or Paleo diet because recent studies have suggested that the diet full of protein and lower in carbs actually causes T levels to decrease. With that said, I had been judicious with the carbs. I tried to have 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 used being really strict with my diet through the week and relaxed it about the weekends. Life’s short. I want to have the ability like 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 show that beer can reduce your T levels in certain ways, nevertheless i imagine it will be fine as being a weekend indulgence.
Obviously, you don’t need to follow my exact meal plan. The goal is simply to eat more high-fat foods.
Egads! What did everything that eggs and steak do in order to your levels of cholesterol?
I found myself curious what my levels of cholesterol could be after after a diet loaded with cholesterol and saturated fat, therefore i got a whole lipid screening a bit more than four months after I began my experiment. Listed here are the final results:
Total Cholesterol: 202 mg/dL (Just barely out of the desirable variety 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 variety 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 can just pop a few “natural enhancers” along with their T levels will magically increase. If you’re eating garbage, not exercising, instead of getting enough sleep, no volume of supplements is going to help your testosterone levels reach optimal levels.
Having said that, I did include some nutritional supplementation within my experiment. Here’s the things i used:
Vitamin D3. Vitamin D3 actually isn’t a vitamin, it’s a hormone – a very important hormone that provides a huge host of health benefits. Our systems can naturally make vitamin D in the sun, but recent research indicates that lots of Westerners are vitamin D3 deprived because we’re spending less and less time outdoors. Once 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 failing to get enough sun, you may have a vitamin D3 deficiency, which may contribute to low T levels. If you believe you require more vitamin D3, supplement it with a pill. Research indicates that guys who take this supplement see a improvement in their testosterone levels. Because I have a darker complexion – which makes me susceptible to Vitamin D3 deficiency – I took 4,000 IU of vitamin D3 in the morning.
Omega-3 Omega-3 Fatty Acids. Omega-3 fatty acids is shown to lower SHBG and increase manufacture of Luteinizing Hormone (the hormone accountable for triggering the testes to generate T). As a result of increased amounts of fatty foods and cholesterol I found myself consuming, I needed to be certain I needed enough of the “good” fats to remove the gunk from my blood.
Whey Protein Creatine shake. Before my weightlifting workouts I’d mix a scoop of whey protein (I personally use Jay Robb because it’s all-natural) plus 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. Way too much 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 suggests that caffeine consumed before working out may boost testosterone levels and assist you to do more exercise efficiently. During my experiment I popped some caffeinated gum five minutes before my workouts. Each piece had 100 mg of caffeine, about the same amount in a cup of coffee. That had been usually it for my caffeine intake that day.
Vitamin C (unnecessary). I don’t know where I first learned about vitamin C’s supposed T-boosting benefits, but it’s one of these items you see all over the internet once you Google “how to increase testosterone.” Without attempting to find the research that backs up that claim, I took a vit c supplement during my experiment. I later found some investigation that demonstrates that ascorbic acid does increase testosterone levels in diabetic mice, but because I wasn’t diabetic (nor a mouse), I’m unsure simply how much the vit c helped. I’ve actually stopped taking vitamin C supplements. I’m likely getting ample with my diet. Unless you have diabetes, it is likely you won’t see much reap the benefits of this supplement. Don’t waste your hard earned money.
ZMA (unnecessary). When I researched how you can increase testosterone, a supplement called ZMA kept appearing. It’s a mixture of zinc, magnesium, and vitamin B6. The purported benefits associated with ZMA include better and deeper sleep which indirectly is supposed to increase testosterone. Zinc and magnesium are important minerals in testosterone production, so a mega-dose needs to be useful, right? Well, no. I purchased some and took it during the duration of experiment. I will have done more research before I made the purchase. While one study in 1998 showed increased strength among athletes taking ZMA, two recent studies (study 1, study 2) have indicated it has virtually no impact on total or free testosterone levels. Crap. My advice, unless there is a zinc and magnesium deficiency, no reason to waste your hard earned dollars on this.
Have you considered Tribulus and Stinging Nettle?
There are several supplements in the marketplace claiming to be natural testosterone boosters. I have these kinds of things within the mail all time. The firms that produce the products claim that the herbs (typically stinging nettle and tribulus) within their pills increase free testosterone by reducing SHBG. Additionally they throw in some B vitamins for “increased energy and vitality.”
When you read online forums about boosting testosterone, many guys recommend the effectiveness of natural testosterone boosters. Evidence is mixed. A report discovered that stinging nettle did indeed increase free T in mice, but another study showed no boost in humans. The truth is exactly the same kind of results with tribulus – works in mice, yet not humans.
With the exception of ZMA, I didn’t take some other purported testosterone boosters.
Exercise boosts testosterone in two important ways. First, specific forms of exercise actually cause your body to create more testosterone. We’ll talk more details on those who are in a bit. Second, exercise enables you to increase muscles and decrease excess fat. As we’ve discussed previously, adipose tissue converts testosterone into estrogen. The less fat we obtain, the more T we have now.
If you would like increase testosterone, you’ve got to start lifting – and lifting heavy. No, carrying out a short circuit together with the weight machines won’t make the grade.
Here’s exactly what the research says on the way to craft your weightlifting routine to improve testosterone production:
Use compound lifts. Squats, bench press, deadlift, and shoulder press must be your main lifts. Exercises that actually work large groups of muscles are connected with higher increases in testosterone.
Opt for high volume. Workout volume depends on the next formula: sets x reps x weight. Studies claim 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 do it for all your sets.
Rest for over a minute and much less than two minutes 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 throughout the 90-day experiment. I’ve been keen on this software for several years. I just discovered 5/3/1 and have been satisfied with the final results I’ve seen from it. I definitely recommend obtaining a duplicate of your book that lays the program.
Together with weightlifting, studies have shown that HIIT workouts will also help boost testosterone levels. For those who don’t know, HIIT represents high-intensity interval training workouts. It calls for short, intense bursts of exercise, followed by a less-intense recovery period. You repeat using the intense/less-intense cycle repeatedly throughout the workout. As well as increasing T, HIIT has been shown to improve athletic conditioning and fat metabolism, and also increase muscle strength.
You will discover a whole bunch of HIIT workouts online, however the one I used during my 90-day experiment was really a simple wind sprint routine. On Tuesdays I went along to the football field near my house, marked off 40 yards with many cones, and sprinted as quickly as I really could. I’d slowly walk to the starting line, giving my body 1 minute to relax, then I’d sprint again. I typically did 40 groups of 40-yard sprints inside a workout. I really like sprints.
It seems like today it’s a badge of honor to train every single day until exhaustion. The ethos is usually to push yourself more and more difficult each day. If that’s your philosophy towards exercise, you could be sabotaging your testosterone levels (in addition to your 20 Mile March). Studies show that overtraining helps to reduce testosterone levels significantly. Yes, it’s vital that you exercise hard, but it’s more vital that you provide your body rest thus it can recuperate from your damage you inflicted upon it.
Allow yourself a minimum of two days during the week whenever you don’t do any intense exercise by any means. Dependant upon your workouts, more days off might be in order. I typically took the weekends off from intense exercising. I’d continue a mild walk or hike, but that had been about it.
Just move more. I attempted to become more active through the work day. I took breaks every thirty minutes or so to go for a walk. Furthermore, i used a standing desk more frequently than I do.
Get More and Better Sleep
Most Americans today are sleep deprived, which is often a contributing thing to declining testosterone levels in men. See, the body makes nearly all the testosterone it needs for a day while we’re sleeping. That increased measure of T we experience at night is one from the reasons we get up with “Morning Wood.” (When you don’t have Morning Wood on the consistent basis, you may have low T).
However, if you’re failing to get enough quality sleep, the body can’t produce testosterone as efficiently or effectively. In one study, researchers in the University of Chicago discovered that teenagers 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 can ruin testosterone levels when present in high amounts.
In the month before my experiment, I found myself definitely sleep deprived. Some nights I found myself only getting 4 to 5 hours. Testosterone killer! During my experiment I attempted to get 8 to 9 hours of sleep during the night as consistently as you possibly can. I had to go to bed earlier, having said that i was just cutting into time that I would have been using to mindlessly surf the world wide web anyway.
I also took measures to enhance the caliber of sleep I bought. For instance, I reduced my being exposed to blue light at nighttime, reduced my intake of caffeine within the evenings, and took warm showers before bed. In the future post, I’ll get into more detail about several of the more crazy a few things i did to boost how good I slept. It had been fun.
Once we face stress, our adrenal glands secrete cortisol to get ready the body and minds to handle stressful situation – the primal fight-or-flight response. In small dosages, cortisol is fine and also useful, but elevated cortisol levels for prolonged periods is capable of doing some serious problems for our systems and minds. One area that seems to require a hit when cortisol is high is our testosterone levels. Several studies show a link between cortisol and testosterone. When cortisol levels are high, testosterone levels are low; and whenever testosterone levels are high, cortisol levels are low.
My stress-filled August was likely another factor ultimately causing my low T levels. Knowing about the connection between cortisol and testosterone, I took the next measures to boost my stress management:
I mediated for 25 minutes each day.
Once I began to feel stressed, I purchased up and went for a walk.
I practiced relaxation exercises.
I focused entirely on being more resilient from the face of stress.
Avoid Xenoestrogens as well as other T-Lowering Chemicals
Many endocrinologists are sounding the alarm regarding the damaging effects that are included with exposure to common household chemicals. Called “endocrine disruptors,” these chemicals hinder our body’s hormone system and create problems like weight gain and learning disabilities. One form of endocrine disruptor is especially bad news for your testosterone levels.
Xenoestrogen is really a chemical that imitates estrogen in the body. When males are exposed to a lot of this estrogen-imitating chemical, T levels drop significantly. The catch is xenoestrogen is freaking everywhere – plastics, shampoos, gasoline, cows, toothpaste. You name it and chances are there are actually xenoestrogen inside it. The ubiquitous nature of this chemical inside our modern world is one reason some endocrinologists believe that testosterone levels are lower of males today in comparison to decades past. It’s additionally a reason doctors say the quantity of boys born with hypospadias – a birth defect in which the opening of the urethra is in the underside of the male organ and never in the tip – has doubled. Note to expecting parents: ensure mom stays from xenoestrogens through the pregnancy.
Regardless of the stacked deck, I have done my best to avoid goods that contained xenoestrogens during my 90-day experiment. Here’s things i did:
Stored food in glassware and do not, ever, ever heated food in plastic containers. Most modern plastics contain phthalates. Phthalates are what give plastic their flexibility, durability, and longevity. But they also screw with hormones by imitating estrogen. Because I didn’t want some of those T-draining molecules during my food, I kept my food in glassware. Furthermore, i made certain to never heat food in plastic containers, as heat raises the transfer of phthalates into food.
Avoided contact with pesticides and gasoline. Sure the smell of gas is manly, nevertheless it contains xenoestrogen. Same is true of pesticides. Limit your exposure to these items. If you can be found in contact with them, make sure you wash both your hands thoroughly.
Eat organic whenever possible. Pesticides and hormones that happen to be utilized in our food can imitate estrogens in your body. When possible, eat organic. If budget doesn’t allow, at least be sure to wash your vegetables and fruits before eating and locate meat and milk which comes from cows that haven’t been addressed with hormones.
Use natural grooming products. Most grooming products today contain parabens, another type of xenoestrogen. And through most, I mean over 75% of all the products. To minimize my exposure whenever you can, I was a hippy during my experiment and started using all-natural, paraben-free grooming products. You will discover many of these 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 through the day you’re will be sort of stinky. Of course, if you figure out the subsequent morning, you’re likely to 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 contact with BPA as much as I could.
Testosterone may be the fuel that propels our se-x drive, but do you know that actually making love puts fuel within our testosterone tank? That’s right. More se-x = more testosterone. So, yeah. Get more se-x.
No, I’m not going to share my knowledge of this section of the experiment.
Twice a week during my three-month experiment, I took a 15-minute cold bath after my very hard workouts. I have done it for a couple reasons. I wanted to assist with recovery and that i was trying to prep myself to the GORUCK Challenge. One other reason was which i thought it may help increase testosterone levels.
The basis for my believing that T levels could be boosted by cold baths has come from a post I wrote not long ago on the key benefits of cold showers. One benefit I discovered in my research was that they can could increase testosterone levels. I mentioned a 1993 study carried out by the Thrombosis Research Institute in England that found increased T levels after going for a cold shower. Here’s one thing. I can’t find a hyperlink to the original source and I can’t find almost every other studies that support this claim! So without supporting research, I’m undecided about the results of cold showers on testosterone.
I still found the practice beneficial, invigorating, and helpful in building my self-discipline.
So that’s a few things i did to double my testosterone levels in three months. No artificial gels, creams, or injections. Nothing top secret or cool. Just discipline and good livin’. I’m still at virtually 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 important to note these tactics and practices to testosterone pills for sale probably won’t deal with men that have hypoandrogenism. In case the glands and cells responsible for producing testosterone are damaged or defective, no quantity of eggs or sleep will assist you to raise testosterone levels. You’ll likely want to use testosterone replacement therapy to get your T levels into a healthy place.
Next, while testosterone levels do decline with age, this may just be as the older that men get, the less they take care of themselves – they stop exercising, start wearing weight, and don’t pay the maximum amount of focus on their diet. Research recently demonstrates that age-related T decline is not inevitable, and this in the event you keep living a proper lifestyle, you may maintain healthy testosterone levels. In case you’re an older guy, try to do everything you can so far as change in lifestyle just before getting about the prescription T. I don’t mean carrying out a little cardio once or twice every week, making use of the machines at the gym, and eating “pretty” healthy. Adhere to the guidelines above, and find out what goes on first.