Testosterone is a hormone that is secreted in both men and women. It is responsible for sex drive, as well as protein processing for muscle mass development and strength. The more Testosterone you have, the easier it will be for you to gain muscle and burn fat. Males produce about ten times the amount of testosterone as female, but females are far more sensitive to its effects. Though testosterone is largely responsible for those traits and characteristics that are considered “masculine” – physical strength, body hair, dominance, and virility – both sexes require it for proper sexual and physical development.
I see a lot of ads on TV for crap gels that increase your testosterone and a lot of kids email me asking about steroids (synthetic testosterone). First of all steroids are dangerous and completely unnecessary (unless you want to be a Pro Bodybuilder) and “low T” gels are dangerous as well. There is no need to risk your life, health, Money, or freedom by taking drugs to increase your Testosterone levels! In this post, I will show you how to NATURALLY increase your Testosterone levels. But first, let me explain the beafits of getting your Testosterone levels as high as possible
The Benefits of HIGH Testosterone Levels
Testosterone may help fight depression. If you’ve been battling any kind of depression, it may be because of low testosterone levels. Researchers have found that many men that suffer from depression typically have deficient testosterone levels. While scientists have not been able to find out if it’s low testosterone that causes depression or if depression causes low Testosterone levels, research has shown that some men suffering depression report improvement in mood and other factors of depression after undergoing doctor-directed testosterone treatments. I do NOT advocate such treatments, but this research leads us to believe that high Testosterone levels have an impact on mood
Testosterone decreases body fat. Testosterone plays a major role in regulating insulin, glucose, and fat metabolism. As T levels decrease, our body’s ability to regulate insulin, glucose, and fat metabolism decreases, which in turn causes adipose tissue (i.e. fat) to begin accumulating. And if that were not enough, that increased adipose tissue may also contribute to further decreasing testosterone levels because it converts testosterone into estrogen.
This negative feedback loop may explain why obese men typically have below-normal testosterone levels and higher levels of estrogen. However, research shows that by increasing testosterone levels, you can break the vicious cycle of low T and high body fat and actually create a virtuous cycle of fat loss and increased Testosterone levels!
For an in-depth article on the interplay between testosterone and body fat, click here.
Testosterone increases MUSCLE MASS. We all know about testosterone’s ability to increase muscle mass and strength. It works its muscle-building magic by increasing muscle protein synthesis.
This is the main reason that most men an typicaly stronger than most women, because men have Ten Times as much Testosterone level. This also why some people take steroids. Steroids is basically synthetic Testosterone. The major problem with steroids is that when your body is getting Testosterone from an outside source, it forgets how to make its own! so you when you come of the drugs your Testosterone levels will be lower than the were before you started… and steroids can kill you. Nothing sexy about dying.
Testosterone may strengthen your heart. Research on testosterone’s relation to heart health is split. Some scientists have found that men with higher testosterone levels have an increased risk of heart disease, while recent studies have shown that men with below-normal T levels are more at risk for heart problems. The research is still on-going, but many doctors find the evidence compelling that High testosterone levels can help prevent cardiovascular disease.
To be clear, it’s not the testosterone hormone itself that strengthens your cardiovascular system, but rather the health benefits that come from optimal testosterone levels.
Testosterone strengthens bones. I used to think that osteoporosis was health problem that only women have to worry about, but men can suffer from this bone-weakening disease too. And low testosterone levels may be to blame. Testosterone has been shown to play an important role in bone health. It increases bone density by stimulating bone mineralization as well as decreases bone resorption. Elderly men suffering from osteoporosis typically have sub-optimal testosterone levels. If you want to enjoy strong, healthy bones well into old age, take steps to improve your testosterone levels now.
Testosterone increases libido and improves erections. Testosterone is a sex hormone, so it’s not surprising that low libido and erectile dysfunction are two of the first signs of low T that men notice. If you’ve noticed a sharp decrease in your sex drive, you might have low testosterone.
Testosterone may decrease your chances of Alzheimer’s Disease. Several studies have linked low testosterone levels to an increased risk of Alzheimer’s disease. In a 2010 study by the University of Hong Kong, researchers studied 153 Chinese men who were recruited from social centers. They were at least 55 years and older, lived in the community, and didn’t have dementia. Of those men, 47 had mild cognitive impairment — or problems with clear thinking and memory loss.
Within a year, 10 men who were part of the cognitively-impaired group developed probable Alzheimer’s disease. These men also had low testosterone in their body tissues.
That study is not alone. Researchers at the University of Southern California have reported that increasing testosterone levels in mice with Alzheimer’s actually slows the progression of the disease. This observation has led scientists to hypothesize that maintaining optimal T levels into old age may help prevent Alzheimer’s in humans.
Testosterone may improve cognitive ability. Not only have studies shown that there is a link between testosterone levels and Alzheimer’s, they’ve also shown a link between Testosterone levels and overall cognitive ability, particularly in older men. One such study performed by Dutch researchers found a direct linear relationship between T levels and cognitive function, while other studies have found a linear relationship between memory loss and T levels. Because of these correlations, many researchers believe testosterone plays a role in preventing brain tissue decay in elderly men. The hormone’s connection to cognition explains why some of the symptoms of low T in men are memory loss, trouble concentrating, and “fogginess.”
While studies haven’t found a link between increased testosterone levels and cognitive ability in young men, that shouldn’t stop you young bucks from striving to achieve optimal T levels. It’s important to establish testosterone-healthy habits NOW, so you can reap the benefits in old age.
Testosterone may increase competitiveness. Men are known to be a competitive bunch and testosterone is likely responsible for our drive to win. Testosterone is linked with a man’s desire for power and status (Dabbs & Dabbs 2000). Testosterone ramps up before a fight or competition – producing effects on muscle mass and hemoglobin, quickening reactions, improving visual acuity, and increasing your feelings of endurance and indomitability. It also increases your “gameness:” One study showed that a man’s testosterone level after losing a game predicted whether or not he got back in for another round. Men who experienced a severe drop were less likely to play again, while men who experienced little or no drop in T levels got back into the game. Researchers concluded from this observation that T is one of the factors driving competitiveness in men.
Testosterone increases dominance and the desire for power. The link between testosterone and dominance has been demonstrated in numerous studies. T motivates men to gain and maintain social status. The desire for dominance can be a bad thing if it leads to criminal behavior, but it’s also what fuels the climb for success, motivates men to resist oppression and buck authority, and may even help you with the ladies…
Testosterone may help you Get Girls!!!!! In the animal kingdom, higher testosterone levels have long been shown to be associated with a male’s dominance in the competition for mates. But a recent study has shown this is true for human males as well. When a pair of men were instructed to compete for the affection of an attractive female undergraduate, the men’s assertiveness, ability to control the conversation, and ultimately, their chances of having the woman say she “clicked” with them most, were positively associated with their pre-competition testosterone levels. So there is truth to the idea that men with swagger get the girl, and this self-assuredness may be partly rooted in T.
“Men with high levels of the sex hormone testosterone are seen as more hunky — and these same men have stronger immune responses, researchers report Tuesday (Feb. 21) in the journal Nature Communications. The findings suggest that women may be attracted to manly facial types because the macho look signals good health.
Researchers led by Fhionna Moore of Abertay University in the United Kingdom recruited 74 Latvian men in their early 20s to give blood samples right before and one month after their first dose of the Hepatitis B vaccine. The vaccine triggers the immune system to create antibodies against the virus. The researchers measured these levels of antibodies as well as testosterone levels and levels of the stress hormone cortisol.
Next, 94 Latvian women, also in their early 20s, rated photographs of each man on a 10-point scale of attractiveness. The researchers then looked for links between the immune response as measured by Hepatitis B antibodies, hormone levels and attractiveness.
They found that high testosterone correlated with both sexy faces and a strong immune response. Men with the strongest immune responses were rated as better looking than those with weak immune responses. The link between testosterone and hotness was strongest in men with low levels of the stress hormone cortisol, suggesting that stress might take a toll on the immune system, and thus women’s ratings of attractiveness.”
Testosterone increases the tolerance for risk-taking. Testosterone has a strong link with one’s willingness to take risks. Studies show that men with low levels of power and status, but high levels of T, are motivated to take risks in order to gain status and power. On the other hand, men with high T, who already have power and status, are more risk-averse, because they want to hold on to what they have.
It has also been found that college graduates with higher levels of T (men and women alike) are more likely to go into riskier careers. Another study discovered that among financial traders, a trader’s morning level of testosterone accurately predicted his day’s profitability – higher levels of T mean he’s more likely to take risks that day and score big.
Finally, related to the point about competitiveness above, studies have shown that testosterone levels not only go up before a fight or competition, they increase after each win, and this gives the winner a much higher probability of winning his next round, and the next round after that, even against evenly matched competitors. This is called the “winner-effect,” and John Coates, author of The Hour Between Dog and Wolf: Risk Taking, Gut Feelings and the Biology of Boom and Bust, explains why it works:
“Life for the winner is more glorious. It enters the next round of competition with already elevated testosterone levels, and this androgenic priming gives it an edge that increases its chances of winning yet again. Through this process an animal can be drawn into a positive-feedback loop, in which victory leads to raised testosterone levels which in turn leads to further victory.”
The potential downside of this positive feedback loop, Coates argues, is that testosterone levels can eventually surge past optimal levels and have the opposite effect – leading to overconfidence and poor decision-making. When this happens to animals, Coates, observed, they “go out in the open, pick too many fights [and] patrol areas that are too large…Risk taking becomes risky behaviour.”
For this reason, after the 2008 financial market meltdown, some commentators put the blame for the crash on the male-dominated profession, arguing that men take too many risks, and the economy would do better and be more stable if it was run by women. Maybe this is why my girl is in charge of all the finances in my house lol.
But enough about “why” you all know by now that Testosterone is the shit! lets talk about how to get your Testosterone as high as you can get them!
How To Naturally Increase Testosterone Levels
Over the course of the next 90 days I am going to see just how high I can get my testosterone levels! I got my levels tested the other day and I will be getting them tested once a month for the next 90 days. I am putting my self on a High Testosterone progam based on clinical research. no bullshit here man!
This is what my “90 Day Testosterone” program looks like
Diet: EAT MORE FAT AND CHOLESTEROL
Our diet plays a huge role in our testosterone production. Our glands need certain minerals — like zinc and magnesium — to get testosterone production started and our body need cholesterol to make testosterone.
The biggest change I am making to my diet is increasing my fat and cholesterol intake. There’s a reason why old school strong men would drink raw eggs — studies have suggested that higher fat and cholesterol consumption results in increased levels of total T; men eating low-fat diets typically have decreased testosterone levels.
I already know what you are thinking. “isnt cholesterol bad for you?”. the short answer is HELL NO!
Cholesterol is GOOD for you! your body can not make with out it! your body NEEDS cholesterol to make testosterone!
I don’t have enough time or space to cover the ins and outs of cholesterol in this post, but overall, research is showing that popular beliefs about cholesterol aren’t completely correct and the public shouldn’t be as afraid of this molecule as it is.
If you’re interested in learning more about the myths and benefits of cholesterol, I highly recommend reading this in-depth, well-written, and well-researched article
The Cholesterol Myth That Is Ruining Your Healt by Dr. Joseph Mercola
I will be following my normal muscle building / Fat burning diet, the only real change I will make is eating at least four WHOLE eggs in the morning, and four WHOLE eggs at night. I already eat a lot of egg each morning so this is not a big deal to me. I LOVE EGGS!
This is what my Breakfast will look like everyday for the “90 Day Testosterone Plan”
EAT MORE NUTS
I will also be eating more 20 Almonds at lest 2 times a day. I can not find the clinical data online about almonds, but I did read in Tim Ferriss’s book “The 4 Hour Body” that Almonds increase testosterone. Tim recommended eating 2 almonds 4 hours before sex for and extra boost! Because I live in world were I might have sex at any given moment, I am going to be eating 20 almonds at least 3 times a day lol. BEAST MODE!
I am also adding Brazil nuts. All Nuts are little fat bombs that provide the cholesterol that Leydig cells need for T production. One study suggest that the selenium in Brazil nuts boosts testosterone. I will be eating 3 Brazil Nuts 3 times a day
Sadly, many guys think they can just take a few “natural enhancers” and their T levels will magically increase without any effort. If you’re eating bullshit, not exercising, and not getting enough sleep, no amount of supplements is going to help your testosterone levels reach optimal levels.
With that said, Here Are the supplements that I will be using for my “90 Day Testosterone Plan”:
- Vitamin D3. Vitamin D3 actually isn’t a vitamin, it’s a hormone — a really important hormone that provides a whole shit load of health benefits. Our bodies can naturally make vitamin D from the sun, but recent studies have shown that many Westerners are vitamin D3 deprived because we’re spending less and less time outdoors. When we do decide to venture outside, we slather our bodies with sunscreen, which prevents the sun reaching our skin to kick-off vitamin D3 production. If you’re not getting enough sun, you may have a vitamin D3 deficiency, which may contribute to low T levels. If you think you need more vitamin D3, supplement it. Studies have shown that men who take this supplement see a boost in their testosterone levels. Because I have a darker complexion — which makes me prone to Vitamin D3 deficiency — I will take 5,000 IU of vitamin D3 in the morning and 5,000 IU before bed for a total of 10,000 IU each day!
- Omega-3 Fish Oil. Fish oil has been shown to lower SHBG and increase production of Luteinizing Hormone (the hormone responsible for triggering the testes to produce T). Because of the increased amounts of saturated fats and cholesterol I will be consuming, I want to make sure I get enough of the “good” fats to clear the gunk out of my blood.
- Whey Protein Before and after my weightlifting workouts I will scoop drink whey protein . This is something I always do Just trying to feed my muscles the stuff it needs to rebuild itself after my workout.
- Caffeine. Use caffeine moderately. Too much of the jittery juice increases cortisol, which decreases testosterone. Moreover, consuming caffeine late in the day hurts sleep, which lowers testosterone production. But one recent study indicates that caffeine consumed before working out may boost testosterone levels and help you exercise more efficiently. I am going to take TEA REXX fat burner before my workouts.
Exercise boosts testosterone in two important ways. First, specific types of exercise actually cause our body to produce more testosterone. Second, exercise helps to increase muscle mass and decrease body fat. As we’ve discussed previously, adipose tissue converts testosterone into estrogen. The less fat we get, the more T we have.
If you want to increase testosterone, you’ve got to start lifting – and lifting heavy. Doing bullshit circuits with the weight machines won’t cut it.
Here’s what the research says on how to craft your weightlifting routine to maximize testosterone production:
- Use compound lifts. Squats, bench press, deadlift, and shoulder press should be your main lifts. Exercises that work large muscle groups are associated with higher increases in testosterone.
- Go for high volume. Workout volume is determined by the following formula: sets x reps x weight. Studies suggest that higher volume workouts result in higher T production.
You already know how much I LOVE HIIT!!!! So in addition to weightlifting, studies have shown that HIIT workouts can also help boost testosterone levels. For those of you who don’t know, HIIT stands for high-intensity interval training. It calls for short, intense bursts of exercise, followed by a less-intense recovery period. You repeat with the intense/less-intense cycle several times throughout the workout. In addition to increasing T, HIIT has been shown to improve athletic conditioning and fat metabolism, as well as increase muscle strength.
Here is video I made explaining HIIT
Get More and Better Sleep
Most Americans today are sleep deprived, which may be a contributing factor to declining testosterone levels in men. See, our body makes nearly all the testosterone it needs for the day while we’re sleeping. That increased level of T that we experience at night is one of the reasons we wake up with “Morning Wood.” (If you don’t have Morning Wood on a consistent basis, you might have low T).
But if you’re not getting enough quality sleep, your body can’t produce testosterone as efficiently or effectively. In one study, researchers at the University of Chicago found that young men who slept less than five hours a night for one week had lower testosterone levels than when 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 has been shown to wreak havoc on testosterone levels when present in high amounts.
During the “90 Day Testosterone Plan” I will try to get 8 to 9 hours of sleep at night as consistently as possible.
When we face stress, our adrenal glands secrete cortisol to prepare our bodies and minds to handle the stressful situation — the primal fight-or-flight response. In small dosages, cortisol is fine and even useful, but elevated cortisol levels for prolonged periods can do some serious damage to our bodies and minds. One area that seems to take a hit when cortisol is high is our testosterone levels. Several studies have shown a link between cortisol and testosterone. When cortisol levels are high, testosterone levels are low; and when testosterone levels are high, cortisol levels are low.
Knowing about the connection between cortisol and testosterone, I will start the following measures to improve my stress management:
- I mediated for 20 minutes a day. 2 times per day
- When I started to feel stressed, I got up and went for a walk.
- I practice deep breathing exercises.
So what’s testosterone have to do with masturbation? Testosterone is produced in the testicles and when you ejaculate you are releasing or using up some of that testosterone. This is fine when you are having intercourse with your desired partner, that is the whole point after all, but not fine when a chronic masturbation habit is leaving you drained of testosterone and limiting you from your true sexual potential.
In 2003, there was a research study done on the testosterone levels in males during certain periods of abstaining from ejaculation. It found that there was a gradual increase in testosterone levels during the first five days but on days six and seven there was a huge spike, up to a 147% increase in testosterone on day seven. After day seven, testosterone levels returned to normal, thus indicating that seven days is the effective number of days to abstain from ejaculating in order to hit peak levels of testosterone.
In another paper published in the Scandinavian Journal of Psychology, a group of male rats was studied during post-ejaculation and sexual exhaustion phases. One of their findings was that, after 4 days, only 63% of the males were able to show sexual behavior while after 7 days all males were getting it on in a giant rodent orgy. Again, this indicating that seven days is the optimal time between male ejaculation periods.
Having that said, I am still gonna have sex during the “90 Day Testosterone Plan”. Why? Because “FUCK THAT”… Thats why! I will have sex but I will not masturbate for 90 days to Ejaculate less and store up as much testosterone as possible. I am kind of afraid to do this because masturbation keeps me sexual calm. I fear that not beating off may turn me in to a Gangsta version Pepé Le Pew!
One thing that will make not jacking off easier is some new date I have come across that suggest that internet porn is REALLY BAD for your brain! (you should really check this out guys)
Twice a week during my “90 Day Testosterone Plan”, I will take a 10-minute Ice bath after my really hard workouts. One benefit I found in my research was that they could increase testosterone levels. I mentioned a 1993 study done by the Thrombosis Research Institute in England that found increased T levels after taking a cold shower. Sorry, I can not find the study online anymore, but Ice Baths were also mentioned in Tim Ferriss’s book “The 4 Hour Body” as a great way to boost Testosterone.
So this is the plan that I will follow for the next 3 months! I hope that some of you will take the “90 Day Testosterone Plan” with me! You can do it with out getting tested and just go by how you feel. Its even better if you go to your doctor and have him test you before and after like I am doing! if you don’t want to go to a doctor, you can get home testosterone test! (they are not as accurate as having a doctor send your blood to a lab, but it may be good enough)
If you are new to this site, make sure you Download the my “15 min Ab Workout” for FREE from my FaceBook page (make sure to “like” it!) This FREE Link
(Some of people questioned if Michael’s pics are “real” because his tattoo is on the other arm in the 2ed pic. it is because he took the pic in the mirror. I don’t want to get into the “science” of that, but if I take a pic of my reflection, my tattoos with switch sides too. LMAO!)
IF your REALLY ready to take your body to the next level, make sure your on total body routine and diet plan!!! (you get both in my FULL workout plan). It may also help to try a good fat burner like TEA REXX, it is what I use to help me stay ripped.
!!!LET NOTHING STOP YOU!!!
Brandon Carter (Follow Me With The Links BelowFollow @BCarterMusic