Naturally increasing testosterone can lose it’s simplicity and become overcomplicated.
When you focus on the core of naturally increasing testosterone, it becomes real simple and doesn’t require you to become a monk and move into a cave. All it is, is some simple, doable lifestyle modifications. The core of naturally increasing testosterone consists of these 5 things.
The Core to Naturally Increasing Testosterone
- Quality REM sleep 8-9 hours
- Eat the right foods, avoid the wrong ones
- Train hard but don’t overtrain
- Get to a 8-12% body fat
- Winner’s mentality
Quality REM Sleep 8-9 Hours
Everyone knows this and there’s no way around it. You can’t not sleep and have high testosterone. Sleep is basically your testosterone reset.
In the morning, testosterone levels are the highest, they slowly decrease throughout the day. By the end of the day, they go down 150-300 ng/dl. So if your total testosterone levels are 500 and you only experience symptoms of low testosterone near the end of the day, that’s because your testosterone dropped to 300-350.
Once you sleep and it becomes morning again, your testosterone levels jump up to their peak again, that is if you get 7-9 hours of quality REM sleep.
One way to think of sleep is as a testosterone charger. Everyday you use up your testosterone and it gets drained, so you recharge it every night.
You don’t need to see any studies or scientific evidence on this. Its common sense and men know this subconsciously. The way you feel the morning after a great night’s sleep is a clear sign of testosterone at their peak.
Eat the Right Foods, Avoid the Wrong Ones
This is where it gets complicated in naturally increasing testosterone for a lot of men, myself included. It took me a while to get down the whole eating the right foods and avoiding the wrong ones.
Let me tell you why its so damn complicated.
Food is broken down to 3 macros – fats, carbs, and protein. These 3 macros have sub-macros – simple carbs, sugars, starch carbs, saturated fat, monounsaturated fat, polyunsaturated fat, trans fat, and different sources of protein, such as soy, whey, and nuts and seeds protein. Then those 3 sub-macros hold a lot of different vitamins, minerals, and nutrients.
On top of all that, each and every single food has a ton of different components, fatty acids, and all that stuff.
Its complicated because any of those things can either increase testosterone, decrease it, increase 5 alpha reductase, decrease it, increase estrogen, decrease it, and pretty much increase or decrease most hormones in the male body. Not to mention the ratios of these different macros, sub-macros, nutrients, vitamins, minerals, components, and fatty acids influence hormones as well.
As complicated as it is, I figured some of it out.
- Shoot for 40% fats, 40% carbs, and 20% protein.
- Don’t go on a calorie deficit of more than 15% and same with a calorie surplus.
- Intermittent fasting.
- Eat saturated and monounsaturated fats, stay away from polyunsaturated and trans fats.
- Eat starchy carbs and simple carbs (fruits), stay away from all processed carbs.
- Eat whey protein and animal protein, stay away from soy protein.
- Consume a decent amount of potassium.
- Keep sugars and sodium in range.
- Consume a lot of antioxidants.
- Consume around 1,000mg of cholesterol.
- Eat fruits and vegetables. Fruits in moderation though.
- Keep your fiber intake around 30g.
- Limit nuts.
- Stay away from bread, unless its sorghum bread.
- Cook or have everything cooked in butter, olive oil, coconut oil, avocado oil, or argan oil.
- Eat most of your fats earlier in the day, most of your protein in the middle of the day, and most of your carbs later in the day.
- Stay away from soy, mint, spearmint, flax, and flax products.
- You don’t need any supplements, but these few supplements are the only ones that work and will help somewhat.
- Fix vitamin, mineral, or nutrient deficiencies.
- Stay away from dairy UNLESS you’re growing your own grass fed cows, free of any hormones, pesticides, artificial food and supplements, and only milked when not pregnant. The dairy products you’re buying are all FULL of estrogen. More on this here.
In the simplest form, here are some of the greatest foods for testosterone for each macro.
Fats – Butter, olive oil, coconut oil, avocados, animal organs, animal meat, eggs.
Carbs – Potatoes, buckwheat, white rice, sorghum, fruits and vegetables, oats.
Protein – Eggs, animal organs, animal meat, oats.
Fruits – Bananas, pomegranates, grapes, berries, oranges, grapefruit, prunes.
Vegetables – Onions, garlic, cauliflower, cabbage, broccoli, beets, crucifer vegetables, spinach.
Train Hard but Don’t Overtrain
How do you know if you’re pushing hard enough but not so much that you overtrain?
Simple. Your body will tell you.
Just train hard and do it for a while. If you’re overtraining here’s how you can tell.
- Your dick doesn’t get up most mornings and/or your sex drive decreased.
- You feel tired, fatigued, out of energy, or unmotivated.
- You’re not progressing in the gym, breaking personal records, or you’re losing motivation to go to the gym.
That’s the simple ways to tell if you’re overtraining. If they sound accurate, then take a couple days off and take your training down a notch when you get back.
The way you train hard without overtraining and for maximal testosterone.
- Your workouts should be 30-60 minutes. Ideally 45 minutes.
- Train 3-5 days a week. Its different for everyone. A lot of factors come in play, like testosterone, quality of sleep, life stress, how much you’re eating, and more.
- Keep your in-between sets rest time to 1 minute or less on light exercises and 3-4 minutes on heavy exercises.
- Don’t train legs more than once a week. Legs are taxing on the nervous system and they don’t have as many androgen receptors as the upper body does. Pull ups activate more androgen receptors than the heaviest squats in the world.
- Do heavy compound lifts – deadlift, squat, bench press, military press. Do intermediate calisthenics – pull ups, explosive pull ups, pistol squats, jump squats, dips, diamond push ups. Do advanced calisthenics – muscle ups, weighted muscle ups, weighted pull ups/chin ups, weighted pistol squats, weighted jump squats, weighted dips, handstand push ups, clapping push ups, flag poles.
- Don’t do long endurance training. Stick to sprints, short jogs, walks, or other sports for cardio.
- Drink a lot of water and eat a lot of carbs to keep your cortisol while training in the normal ranges.
- Take Cortigon before your workout to improve energy and testosterone while keeping cortisol on the lower side.
Get to a 8-12% Body Fat
To have and maintain high testosterone, a low body fat % is mandatory. Not just testosterone, to have and maintain high DHT, a low body fat % is mandatory. Not just testosterone and DHT, to have your estrogen in normal range, a low body fat % is mandatory.
You see how essential a low body fat % is.
Fat tissue enhances aromatase, which takes testosterone and turns it into estrogen.
Its not uncommon for men to drop some pounds and double their testosterone levels from simply dropping some pounds.
Being fat isn’t just great for your testosterone, DHT, estrogen, all your male hormones, your manhood, and looks. Its great for all aspects of your health such as, diabetes, cholesterol, glucose, insulin, and your overall health.
If you’ve been following Anabolic Apex for a while, you know how much emphasis I put on staying lean all the time.
Get lean, stay lean, remain lean, lean year round, lean every year, lean your whole life.
You can still bulk to pack on some muscle, but don’t go over 15-16% body fat. When you’re over 15-16% end your bulk and bulk again once you’re 8-12%.
Staying lean for a lifetime is the greatest choice you can make and here’s a tank load of reasons why.
- Higher testosterone
- Higher DHT
- Higher growth hormone
- Lower/optimal estrogen
- Higher DHEA
- Lower cortisol/stress
- Greater male hormones
- Greater energy and focus
- Look better
- Feel better
- Do better
- See better
- Hear better
- Speak better
- Be better
- Better sleep
- Better brain functioning
- Greater productivity
- Greater athleticism
- Stronger bones
- Better heart
- Better health
- Better odor
- Better vibe
- Better pussy magnet
- Live a longer life
- Better life
Another word for anti-aging is lean.
Intermittent fasting is how you get lean and stay lean – for a lifetime.
Stop beating around the bush and just GET DAMN LEAN!!
Its the will that matters, not the skill.
There’s no doubt that your thinking and mindset affect you and your hormones.
If you think you’re a loser, your hormones will follow that. If you think you’re a winner, your hormones will follow that.
Physiology and hormones go hand in hand. Status and testosterone are linked in many studies.
This goes beyond hormones and testosterone. After all, hormones and testosterone are a way to enhance your life, not take over your life.
This is my code for developing a winner’s mentality.
- Untie your ego
- Experience life
- Achieve and accomplish
- Win a lot
- Pride yourself boldly but don’t tie your ego
There you have it. That’s the core to naturally increasing testosterone.