3 Biggest Impacts on Your Testosterone and Growth Hormone

The 3 Biggest Impacts on Your Testosterone and Growth Hormone

In Testosterone by Marcel6 Comments

When it comes to natural testosterone enhancement the basics ain’t sexy but damn do they work. People are caught up looking for the newest “tricks” and “hacks” that they miss the main point. I’m talking about common sense here; the 3 biggest impacts on your testosterone and growth hormone.

3 Biggest Impacts on Your Testosterone and Growth Hormone

  1. Getting enough quality REM sleep
  2. Eating the right foods and avoiding the wrong ones.
  3. Training without overtraining

Pretty basic stuff huh? Well if you’ve been avoiding these basic stuff because they’re hard, inconvenient, boring, or whatever excuse you have, you’re damaging your testosterone and growth hormone production big time.

Look at it this way, you can take all the supplements in the world, meditate all you want, be the most aggressive and dominant fighter, be the most successful and richest businessman, but if you’re missing these 3 basics then your testosterone will never be high. And if you’re missing these 3 basics you can’t even be the most successful and richest businessman or the most dominant fighter since those are all traits of high testosterone.

So in this post I’m going to break up the 3 biggest impacts on your testosterone and show you how to optimize all 3 and reach high testosterone and growth hormone levels.

You can focus on just these 3 things alone and I guarantee you’ll reach normal to high testosterone levels (600-900 ng/dl). You won’t reach insane testosterone levels (1,200 ng/dl+) without extra effort but you’ll reach high testosterone levels.

1. Getting Enough Quality REM Sleep

Everyone knows sleep is essential and you should get 7-9 hours per night. What a lot of people don’t know is that the major benefit of sleeping comes from REM sleep or Rapid Eye Movement sleep. REM sleep is the 5th and last stage of your sleep cycle. When you reach this stage in your sleep you start dreaming.

So the easiest and simplest way to check if you’re getting quality REM sleep is to see if you’re dreaming every night (some nights you’ll forget you had a dream). But just having dreams almost every night means you’re getting quality REM sleep and producing abundant quantities of testosterone and growth hormone.

A few things can mess up your REM sleep.

  1. Waking up multiple times during the night.
  2. Interrupted sleep (someone waking you up, alarm clock, …).
  3. Not enough sleep (you won’t reach all your REM stages).
  4. Insomnia
  5. Stress
  6. Light sleep (if there’s noise around you, you won’t be able to sleep deep and reach the REM stage)

So fix those things and you’ll sleep like a baby and reach your REM stage.

And here’s the study that concludes this – testosterone levels begin to rise on falling asleep, peak at about the time of first REM, and remain at the same levels until awakening.

2. Eating the Right Foods and Avoiding the Wrong Ones

If you eat all types of shit, follow a typical bodybuilding diet plan high in protein, or avoid all fats or carbs, then you’re damaging your testosterone and growth hormone production big time and you’re messing up your testosterone-estrogen ratio which can cause bitch tits, fat gain, depression, anxiety, and all kinds of messed up stuff.

You don’t want that now do you? So let me educate you on how to eat like a man.

  1. Eat a lot of saturated and monounsaturated fats (study 1) (study 2).
  2. Avoid polyunsaturated fats and trans fats (study).
  3. Eat more carbohydrates like potatoes, buckwheat, pasta, oats, vegetables, fruits, and mushrooms (study).
  4. If you’re a bodybuilder / uneducated athlete don’t eat that much protein. High protein intake leaves no rooms for fats and carbohydrates and lowers testosterone (study 1) (study 2). I like building muscle too, I eat anywhere from 60 to 120 grams of protein only and I have no problem at all putting on muscle.
  5. Drink raw eggs. They are high in cholesterol and choline, 2 anabolic nutrients.
  6. Avoid soy, it lowers testosterone (study).
  7. Avoid flax seeds and flax products, they lower testosterone (study).
  8. Switch to organic foods if you can afford it. Conventional foods are high in pesticides that have endocrine disrupting effects (study).
  9. Don’t drink out of plastic bottles and don’t drink tap water either. Plastic bottles have an endocrine disrupting chemical called BPA and it lowers testosterone (study). Tap water has all kinds of nasty chemicals, mercury being one of the most common. As you guessed it, mercury lowers testosterone too (study). The option you are left with is to get a water filter and stainless steel water bottle.
  10. Supplement with a multivitamin because being deficient in any of the essential vitamins / minerals / nutrients can lower testosterone significantly.
  11. Get yourself some fish oil or cod liver oil to balance that omega-6 to omega-3 ratio for higher testosterone levels.

3. Training Without Overtraining

I used to think overtraining is a bunch of horse shit invented by lazy unmotivated people. That is until I overtrained myself. It took about a year but when I was overtrained my immune system became real weak. I started getting so sick all the time, it lasted almost a month, until I finally took a whole week off the gym and any athletics. After that week off I didn’t get sick for a long time following that. The way I used to train is 5 days a week doing heavy compound lifts and intermediate calisthenics. I never felt overtrained, bad, or anything. I always felt good until that last month of getting sick all the time. I think the reason why overtraining took so long to hit me is because of my high testosterone and growth hormone levels. I was able to recover quickly, but eventually the stress from training caught up to me.

Anyway, now I take about a week off every 6 months to let my body fully recover. And I train 4 times a week.

You may be overtrained if you have any of these signs / symptoms.

  1. You can’t finish the workout you normally do.
  2. You’re gaining fat or losing muscle.
  3. You train with high intensity more than 5 days a week.
  4. Restless at night / trouble sleeping.
  5. You feel sluggish and unmotivated.
  6. Joints, bones, or limbs ache.
  7. You’re getting sick often.
  8. You do long endurance training (marathons).
  9. No morning wood.

If you have any of these signs make sure its from overtraining and not something else. Like morning wood can be from not getting any sleep last night and not from overtraining.

When it is from overtraining just take a week off and redesign your routine so that you don’t overtrain again.

Now, if you’re the type of person who doesn’t like working out and training its easy to become delusional and only do 2 low intensity workouts a week to not “overtrain”.

That’s just under training and its for lazy people.

The way you should train for high testosterone and more growth hormone without overtraining is do high intensity, heavy, compound lifts (deadlift, squat, bench press, military press), and intermediate calisthenics (pull ups, dips, leg raises, windshield wipers).

Here are 2 routines designed for high testosterone and growth hormone production. The 3 days /week one is for those with lower testosterone and the 4 days /week one is for those that have normal to high testosterone.

3 Days /Week Training Routine

Monday – Chest

Wednesday – Legs and abs

Friday – Back and shoulders

Note – on your off days do regular walks for 30-60 minutes.

Monday

Bench press / Incline bench press 5×5

Dips 4 sets of as many as you can do.

Explosive push ups 4 sets of as many as you can do.

Diamond push ups 4 sets of as many as you can do.

Wednesday

Barbell squats 5×5

High box jump squats 5 sets of as many as you can do.

Leg raises 3 sets of as many as you can do.

Windshield wipers 3 sets of as many as you can do.

Friday

Wide grip pull ups 4 sets of as many as you can do.

Military press 5×5

Deadlift 5×5

Pull ups with narrow grip variation 4 sets of as many as you can do.

4 Days /Week Training Routine

Monday – Chest

Wednesday – Legs and abs

Friday – Back

Saturday – Shoulders

Note – on your off days do regular walks for 30-60 minutes.

Monday

Dips (add weight if you can) 4 sets of as many as you can do.

Bench press / Incline bench press 5×5

Explosive push ups (clap if you can) 4 sets of as many as you can do.

Wednesday

Barbell squats 5×5 OR pistol squats (if you can do them) 5 sets of as many as you can do on each leg.

High box jump squats 8 sets of as many as you can do.

Leg raises 4 sets of as many as you can do.

Windshield wipers 4 sets of as many as you can do.

Friday

Explosive pull ups OR muscle ups (if you can do them) 4 sets of as many as you can do.

Barbell bent rows 5×5

Deadlift 5×5

Pull ups / chin ups (add weight if you can) 4 sets of as many as you can do.

Saturday

Military press 5×5

Farmer’s walk 5 sets of as many as you can do.

To perform the farmer’s walk grab 2 super heavy dumbbells and walk with them until your holds can’t hold them anymore. Drop and repeat.

There you have it – how to train without overtraining!!

And this wraps up the post. Do these 3 things and you’ll achieve high testosterone and growth hormone.