If you want to increase your testosterone, I’m going to explain 6 different ways that you can do it, which have been proven to work by science.
In this video, you will learn about:
- Supplements that increase testosterone.
- Mindsets that increase testosterone.
- Exercises that either increase testosterone, decrease it, or have no effect on it.
- Foods that increase or decrease testosterone.
- The amount of sleep that decreases testosterone and the kind of sleep that provides a peak testosterone boost, and;
- How to get a testosterone boost based on your level of body fat.
1. Supplements That Increase Testosterone
The first supplement is whey protein.
In a 12-week weightlifting study, it was found that the participants who drank two whey protein shakes per day experienced a 28% increase in their testosterone levels post-workout.
Yet, the participants who were given two soy protein shakes per day experienced a 2% decrease in their testosterone levels post-workout.
Those who didn’t take any protein supplement at all experienced a 7% increase in their testosterone levels as a result of the weightlifting.
Another testosterone-boosting supplement you can take is one that includes Tongkat Ali, which has been found to increase testosterone levels by 37%.
Tongkat Ali is one of the main ingredients in my testosterone-boosting supplement called Max Man, which helped me to go from being out of shape to in shape in just over three and a half months at age 43.
Essentially, what happened for me is that I started out at 77kgs (169lbs).
I tried working out for 2 months without boosting my testosterone, but I just ended up adding fat and a little bit of muscle.
Then, I started taking Max Man and within three weeks, I got up to 83kgs (182lbs) due to the added muscle.
Personally, I would’ve preferred to continue building muscle from that point and slowly lose body fat over time, but since I was going to show my results on the internet, I realized that I would need to have visible abs.
So, I focused on losing fat as quickly as possible while maintaining lean muscle.
Now that I’ve shown that it’s possible to quickly lose body fat by increasing your testosterone and even get abs at my age of 43, I will begin adding more muscle weight over the next few months while maintaining a low body fat percentage.
By the way, before I give you the next way to boost testosterone, I just want to point out that in this video I’m recording today, my current weight is 65kgs (down from 83kgs).
I have lost 2 more kilos since the last gym photo as a result of testing out some additional weight loss methods for research purposes.
So, in total, I’ve lost 18kgs or 39.68lbs.
As mentioned, starting from today, I’m now going to be able to begin adding muscle weight while maintaining a low body fat percentage, which is going to be fun.
2. Mindsets That Increase Testosterone
The two mindsets that I’m going to share with you now, increase your testosterone by reducing the amount of cortisol running through your system.
Cortisol is commonly known as the stress hormone.
The more stressed you are, the higher your level of cortisol will be.
When your level of cortisol is high, your testosterone level will decrease.
Additionally, according to a study by the University of Texas at Austin, men with high levels of the stress hormone, cortisol, are more inclined to want to give up when something gets challenging, rather than continuing to feel motivated and wanting to follow through to win.
They will also appear more stressed or tense compared to a man with a low level of cortisol, which can then negatively affect their working life.
For example, a study in the Journal of Personality and Social Psychology found that executives who had a high level of testosterone, but a low level of cortisol tended to have more subordinates or people working under them, compared to men with high testosterone and high cortisol levels.
In other words, men who are more competitive due to having a higher level of testosterone and can handle the pressure of being in charge of things without stressing out, are more likely to be higher-ranking leaders in the workforce because people can rely on them to remain strong and lead the way no matter what happens.
Typically, the higher up the ladder an executive is in terms of the number of subordinates he has, the more he will be paid.
This is an additional reason why men can benefit from having a high level of testosterone while keeping their level of cortisol low.
So, how can you use a mindset to decrease your levels of cortisol, increase your levels of testosterone, and also enjoy the benefits that come with a high level of testosterone when you have a low level of cortisol?
Well, here’s the science on how to do it.
A four-week study on positive thinking and the elimination of negative stressful thinking found that cortisol was reduced by an average of 23% in the 30 participants.
Additionally, according to the Journal of Psychoneuroendocrinology, if you have a lower level of cortisol when facing stressful situations, you will experience a boost in testosterone compared to men who become stressed or worried.
The two positive-thinking mindsets that I created and personally use in my life to help keep my level of cortisol low, are what I call The Easy Mindset and the Its-Only Mindset.
So, first, The Easy Mindset.
When you are faced with a difficult or challenging situation in life, or even when you’re going through your everyday life and just want to avoid feeling stressed, frustrated, or irritated, get used to thinking that you can easily handle the situation and that it’s not a problem at all.
Before doing a particular thing or during a situation that can make you feel stressed, get used to thinking things like this. “This is easy for me. I can do this. No problem at all. I’ve got this. I can easily handle this. This is simple for me. Life is easy for me. I get things done so easily.”
After the event or situation, “Well, that was easy. Life is so simple and easy for me. I’m just so damn good. I handle anything so easily.”
The It’s-Only Mindset.
Before or during a difficult situation, “It’s only a bit of work. It’s only a week. It’s only a bit of traffic. It’s only a bit of this or that.”
After the event or situation, “Simple. Done. That was easy. No problem at all.”
What you’ll find when you use those particular mindsets, is that you feel so much better in addition to not getting stressed in a particular situation.
As a personal example, I have a wife, and we have twin daughters.
They (the twins) are actually way in the background at the moment crying.
They just woke up from their afternoon nap in the room next to me and started crying. I could hear them clearly as I was recording this video, so I went and got my wife, and she’s now feeding them in another room further away from me here in the studio, rather than feeding them in the lounge room like she normally does.
In that particular situation right then and there, I was in the middle of recording this video and it happened and I thought, “Ah, it’s just them waking up from their nap. I’ll get my wife, she’ll deal with it. Done.”
If I didn’t use stress-reducing mindsets like those, then in that particular situation, I could easily start to feel stressed.
I could start feeling angry, annoyed or stressed and think, “I’m in the middle of recording a video and these babies are freaking crying!”
If I thought in that way, stress levels would go up and therefore, my testosterone level would decrease.
There’s no need for that.
It’s just a situation that can be handled.
There’s no need to get stressed about it.
Simply get on with doing what you want to do.
So, to avoid reducing your testosterone throughout the day and to also get a boost of testosterone, if and when you face a situation that you perceive to be stressful or challenging, get used to using positive mindsets to keep yourself cool, calm, and collected.
3. Exercises That Either Increase Testosterone, Decrease it or Have No Effect on it
Essentially, with exercise, your body responds to the demands that you put on it and it either increases testosterone, keeps it the same, or decreases it, depending on what you’re asking of it.
For example: It has been proven that doing 4 sets of barbell squats will temporarily boost testosterone.
You can also get an additional boost in testosterone from taking shorter breaks of 60 to 90 seconds in-between your weightlifting sets.
If you want another boost, it has been found that if you do six minutes of HIIT or high-intensity interval training every five days, you will experience an approximate 4.5% increase in your daily testosterone levels.
Yet, not all exercise boosts testosterone.
For example: If a man only does fairly tame aerobic exercise, like pedaling on an exercise bike at 60% of his maximum capacity, he will not experience an increase in testosterone even after 12 weeks of effort.
Likewise, if a man does aerobic exercise for almost an hour a day for an entire year, it doesn’t increase testosterone levels.
On the other hand, if a man does sprints, then he will experience an increase in testosterone, and if he does a lot of long-distance running, he will experience a decrease in testosterone.
So, whether or not you get a testosterone boost from exercise depends on what you’re asking of your body.
For example: A series of 4 squats or doing a weightlifting workout with short interval breaks, will boost testosterone because you’re signaling to your body that you need to be bigger and stronger.
Your body then increases testosterone to allow you to build more muscle to handle the challenging environment that you’re in.
On the other hand, regular long-distance running will decrease testosterone because your body knows that you’ll be able to run for longer and will use up fewer calories if you have less muscle to carry.
Sprints result in a boost in testosterone because you’re asking your body for explosive speed over short distances, which require bigger muscles to accomplish.
This is one of the main reasons why professional sprinters have bigger muscles than marathon runners.
Yet, regular aerobic exercise doesn’t increase or decrease testosterone because the body doesn’t need bigger or smaller muscles to be able to handle that task.
It’s a basic, regular task, so testosterone levels remain the same or about the same in response to the exercise.
4. Foods That Increase or Decrease Testosterone
There aren’t many foods that increase testosterone.
Instead, it’s certain elements found in high concentrations in particular foods that provide a boost in testosterone.
For example: Studies have shown that zinc can increase testosterone in men who are deficient in it.
So, you can get a daily testosterone boost from eating foods that contain a lot of zinc, or by taking a supplement that includes zinc.
Zinc is included in my supplement, Max Man, along with other ingredients that increase testosterone and support testosterone production.
A type of food that can decrease testosterone is soy.
Here’s an example.
There was a case of a man who drank approximately 2 liters, or three quarts of soy milk per day.
He experienced low libido, erectile dysfunction, and breast, or pectoral tenderness.
A quote from the study, “Initial laboratory assessment showed estrone and estradiol concentrations to be fourfold increased above the upper limit of the reference range.”
Essentially, he had four times the level of feminizing hormones in his body. And at that level, it would’ve been reducing his testosterone by converting more of his testosterone into estrogen.
Another study found that 25 men who took 30 grams of flaxseed per day, experienced a significant decrease in testosterone.
Yet, practically no one eats that amount of flaxseed per day.
So, if you come across a menu item or if you’re making some food that includes flaxseed, don’t stress about it.
It’s not going to significantly decrease your testosterone levels.
If anything, if you’ve included a lot of flaxseed, then you may experience a slight decrease, but your levels will go back to normal after it has been digested and you give it a little bit of time.
5. The Amount of Sleep That Decreases Testosterone and the Kind of Sleep That Provides a Peak Testosterone Boost
One study found that sleeping for less than 5 hours per night, reduces a man’s daytime testosterone levels by up to 15%.
Yet, sleeping too much doesn’t help your testosterone levels either.
If you sleep for more than 9.9 hours, your testosterone levels will begin to decrease.
From all of the studies I’ve looked at, the ideal amount of sleep is 7 to 9 hours as long as you enter REM sleep, which you can only get a lot of if you have uninterrupted sleep.
If you mostly have interrupted sleep and don’t get much REM sleep, it will increase your levels of cortisol, which will then reduce your daytime testosterone levels.
REM is a stage of sleep where there is increased brain activity, but you are in a deep sleep.
During this stage of sleep, your brain consolidates memories and learning from the day.
In other words, temporary memories are transformed into more stable long-lasting memories due to structural changes to the neural connections in your brain.
REM sleep is also when sexual arousal and sexual dreams tend to occur.
In terms of testosterone, REM results in you experiencing a peak level of testosterone throughout your sleep, whereas men who get broken or interrupted sleep have a lower level of testosterone circulating throughout their system while sleeping.
According to a study published in the Journal of Andrology, testosterone levels begin to rise on falling asleep, peak at about the time of the first REM sleep, and remain at the same peak levels until awakening.
So, to get a peak testosterone boost while sleeping and experience optimal daytime testosterone levels, try to get between 7 to 9 hours of quality sleep per night.
5. How to Get a Testosterone Boost Based on Your Level of Body Fat
A meta-analysis of 24 different studies into the relationship between body fat and testosterone concluded that when you lose excess body fat, your testosterone level increases.
A man who loses more fat will get more of a testosterone boost than a man who only has a little bit of fat to lose, but both will still experience an ongoing boost in testosterone relative to their age.
The reason why testosterone increases when you lose excess body fat is that your level of estradiol decreases.
Estradiol is a form of estrogen and is the major female sex hormone.
“In males with increasing obesity there is increased aromatase activity, which irreversibly converts testosterone to estradiol resulting in decreased testosterone and elevated estrogen levels.” National Library of Medicine, USA
The more excess body fat a man has, the more of his testosterone will get converted into estradiol, which will then reduce his testosterone level.
So, you will experience an increase in testosterone if you lose any excess body fat.
ModernX supplements that increase testosterone: