I guess everyone knows by now that testosterone is THE male hormone. Testosterone has especially three main responsibilities:
- Androgenic Effect: Testosterone is responsible for the development of primary and secondary sexual characteristics
- Anabolic Effect: Testosterone is a steroid hormone and responsible for the growth of muscle mass, strength and increased bone density
- Sexual Arousal: Next to psychological and social components, testosterone is responsible for the libido, our sex drive.
Especially the anabolic effect and its connection to muscle growth as well as its importance to sexual arousal are interesting for the Sex God Project.
A couple of weeks back I got my blood tested. Among other values, I was interested in the amount of testosterone in my blood. A healthy range of testosterone is between 2,200 and 8,300 milligram of testosterone per milliliter of blood. I have currently 6,170 ng/ml of testosterone in my blood which is already pretty good but there is still room for improvement. My goal is to reach the 8,000 ng/ml mark. That’s why I did some research and looked into how I can naturally boost my testosterone levels even further.
There is a couple of things I already established in the last three months that also boost my testosterone levels:
WATCH YOUR WEIGHT
According to research presented at the Endocrine Society’s 2012 meeting, overweight men are more likely to have low testosterone levels. Since I achieved my ideal weight with a BMI of 20,6 and a total body fat of 5,3% I already reached my maximum here.
As described in my blog post How To Eat Like A Sex God, it’s important to eliminate processed sugar as much as possible because it appears to be the primary driving factor in becoming obese. Plus, right after you ate sugar, testosterone levels drop because of the higher insulin levels.
EAT HEALTHY FATS
Research shows that a diet with less than 40 percent of energy as fat (and that mainly from animal sources, i.e. saturated) lead to a decrease in testosterone levels. This means 50-80% of your fats should be healthy fats from sources such as from olive oils, avocados, nuts, grass-fed meat, yolks, …
MORE AND BETTER SLEEP
As described both in The 8-5-3 Formula To Boost Your Health and How To Build Muscles, proper resting and especially eight hours of uninterrupted sleep are not only necessary for your overall health and building muscle mass but also for your testosterone levels. Most of our testosterone is being produced over night when we are asleep. This means our testosterone levels are higher in the morning. This is also the reason why we experience an erection when waking up. Morning wood is a good sign.
As described in my blog post Stamina Like A Sex God, high intensity interval training or simply HITT is not only more fun than regular old endurance training but also has been scientifically proven to increase testosterone levels.
When done properly, more weight, less repetition and slower movements, strength training becomes also some kind of HITT training that further boosts testosterone levels.
Plus if you consume whey protein, as suggested in How To Build Muscles, right after an HITT strength training session it even further boosts your testosterone levels because it contains Branch Chain Amino Acids.
So these are already great ways to further increase testosterone levels. But there are even more techniques and hacks you can use to further boost your t count.
“Intermittent fasting is a pattern of eating that alternates between periods of fasting (usually meaning consumption of water and sometimes low-calorie drinks such as black coffee) and non-fasting.” (Wikipedia) I first got into contact with that concept through a BBC documentary. They suggested that eating five days normally followed by two days of fasting (maximum of 500 calories per day) has several health benefits. One of these benefits is to increase testosterone. I’ll look into that eating pattern more closely soon.
Good news. More sex means more testosterone. As described at the beginning, testosterone is the fuel for our sex drive but it also works vice versa. Having sex actually increases testosterone among other hormones such as Oxytocin. But not only having actual intercourse with someone else but also masturbating and, watch out here comes the shocker, watching porn increases your testosterone levels.
There is a study that showed that men who watch a sexually explicit movie have an average increase of 35% in testosterone, peaking at 60–90 minutes after the end of the film. Whereas another study concluded that abstaining from ejaculation will drive your testosterone levels through the roof. Particularly on the 7th day there seems to be an increase of 145% in testosterone that drops again on the 8th day. And after ejaculation, your testosterone levels decline nonetheless.
Now that might all be a bit confusing. Let’s make sense of it. Apparently sexual stimuli both real and fictional increase testosterone as does not ejaculating for seven days with the 7th day being the most potent day. I suspect a connection to The Sexual Enegry Cycle here.
That means ejaculating once a week seems to have the biggest effect on your testosterone levels. Sexual stimuli in-between both real and fiction further increase the testosterone levels. That’s something I can work with. For now I keep it at ejaculating once a week and stick only to real sexual stimuli since I first need to further research a healthy dose to consume porn first.
As Tim Ferris suggests in his book The 4 Hour Body, cold showers are also a great way to boost ones testosterone. Taking a cold shower in the morning before breakfast and in the evening before going to bed seems to be very effective.
Tim suggests to first start with hot water for 1-2 minutes, then step out of the water and apply soap and shampoo to the face and the hair. Then turn the water on pure cold and rinse your head and face first. After that, step into the cold water backwards slowly adjusting yourself to the temperature for another 1-3 minutes while soaping up all the necessary areas. Then turn around and rinse normally for the remaining 5 minutes. This not only will boost your testosterone but also your immune system and your mental stamina.
LOAD UP ON ZINC
Zinc is an important mineral for the production of testosterone. There might be two reasons two supplement Zinc. Your body needs more Zinc than usual when you to resistance and HIIT training. The more you exercise the more your body needs. If you don’t take that into account, exercising can actually reduce your testosterone levels.
Another reason why someone might need to supplement zinc is when being on a diet that does not provide enough zinc such as vegetarian or vegan diet. It’s recommended to not take more than 40 mg of zinc a day though since that is the recommended adult upper limit.
GET YOUR VITAMIN D UP
Vitamin D is a steroid hormone as well and among other things responsible for your sperm quality and count. Vitamin D also increases testosterone levels. Yet most people in our geographical region do have a Vitamin D deficiency since the main source we get it from is the sun.
My blood test also showed that I do have a Vitamin D deficiency. It’s recommended to have at least 40 or 50 ng per ml better would be 70-100 ng. I am currently at 9 ng which is way too low and can not only affect the above described areas but also my mood. The best way to boost Vitamin D is simply by getting enough sun exposure on a large area of uncovered skin as described in The 8-5-3 Formula To Boost Your Health. If the actual sun is not possible, a tanning bed is also an option. A last resort might be to supplement it but that’s rather difficult.
10 FOODS THAT BOOST TESTOSTERONE
There is a last resort that we can consider when we want to boost our testosterone levels and that’s food. I researched ten foods that will even further increase your testosterone levels. I will most definitely try to incorporate these more into my diet from now on.
- Lean Beef
- Cottage Cheese
- Brussel Sprouts
TESTOSTERONE MASTER PLAN
Let’s sum things up. The key components for high testosterone levels is to watch your weight especially by avoiding refined sugar as good as possible. Do resistance and HIIT endurance training, supplement it with whey protein and make sure to get enough sleep.
Try to get as much sun as possible and supplement your diet with Zinc if necessary. Try to get as much healthy fats as possible and include the 10 foods listed above in your diet. Finish your diet with intermittent fasting, get a cold shower in the morning and before getting to bet and get sexually more stimulated while restricting ejaculation to once a week.
If you can incorporate all that in your lifestyle, you’ll become, hormonally speaking, as masculine as possible. Let’s see if I can crack the 8,000 ng/ml threshold. How about you?