It seems REALLY attractive to try and take a magic pill. We all try it at one time in our life. From supplements, to “secret russian training programs” even to trying things like steroids because we find that we don’t get the results our hard work entitle us to.
BUT the Really sucky thing is that if you’re like most guys, you work hard on your nutrition, crush it in the gym, but completely miss out on this aspect of training.
Without this missing ingredient, you’re getting screwed out of better testosterone levels, improved strength, more fat loss, more energy, better sex, and more muscle.
If you are a red blooded male, I hope at least one of those peaked your attention. Because if you told all those to me, I would pay you ALL the monies to get all those things. It sounds too good to be true that you can improve all those things at once, with no negative benefits, AND it’s free.
Don’t worry. You don’ need to give your left testicle, and no injecting giant needles into your backside.
It’s been hiding under your nose this whole time. Something that you can easily do.
What is that one thing that you can do?
Sleep is the most underrated, potent, and easily accessible testosterone booster that we have at our disposal. Especially with the onset of technology and being fully connected with our cell phones at all times, sleep is the one time where we can disconnect and allow our brain and body to fully recover.
And as potent as it is, sleep is at an all time low.
Research shows that the average guy sleeps for a mere 6 and a half hours a night. While that might not seem like much difference between your recommended 7-8 hours of sleep/night, you’re body sure notices.
You wake up exhausted.
It takes twice as much energy
You’re in a committed relationship with the coffee maker at work, needing a pot or two just to drag your ass through the morning.
You don’t have the drive to workout like you normally do. You don’t have the drive for the rest of your life like you should.
When you take control of your sleep, overnight you’ll feel more energized, stronger, leaner, and have better resistance against the onslaught of temptations like craft beer and donuts.
If you want to transform your life, you’re going to do it through sleep.
It’s time to revolutionize your sleep.
Want to learn more about how to naturally increase your testosterone levels? Get a FREE Copy of Chad’s new book, the Man Diet here
Here’s a few giant aspects of our sleep that we often forget.
Sleep has an impact not only on our alertness and our brain, but it can have an even bigger effect on our hormones. These hormones will affect how we build muscle, our motivation, and even how full we feel.
By skipping out on sleep, you:
Decrease your natural testosterone by around 15%. If you like great sex with your wife and motivation to crush your workouts, this is important.
You decrease your natural Growth hormone, All of a sudden your body doesn’t build muscle and strength like it should… regardless of your age.
You’ll decrease your leptin, which is essential for helping you feel full. If you have any dreams of being lean, this is a hormone that helps you feel full longer.
You INCREASE the hormone Ghrelin, which means you’re going to be extra hungry. Especially as you pass by McDonald’s on your way to work.
Even if you don’t care about what those hormones are called, you should know when those hormones are out of whack, they’ve got your fitness in a chokehold, squeezing all the life out of your poor, zombie-like body.
SO it’s time to take back your sleep. Before you complain about how you can’t get 8 hours of sleep, Let’s just reevaluate how much time you spend watching netflix, surfing instagram, and other useless crap. If you’re willing to admit you can watch less of that junk, then you’ll be able to slowly increase your sleep time from 5-6 hrs to a more human 7-8 hrs. But as much as it’s about time you spend in bed, if you’re having a terrible sleep, and your body can’t relax, you won’t be getting the necessary sleep to improve your fitness.
So this is what you should do to improve not just the quantity of sleep but the quality of sleep too.
DECREASE THE TEMPERATURE OF YOUR ROOM.
The optimal temperature to sleep in is around 19-20 degrees. Your body is able to relax easier in that temperature, so you’ll sleep easier. Summer is just around the corner, and if you don’t live somewhere that has air conditioning or in a cool climate, the second best way to regulate body temperature is to have a cold shower before you go to sleep. It will mimic the effects of sleeping in a cooler room by decreasing your body temperature.
Research has shown sleeping in a modern environment (lights from streetlights, neighbors), can wreak havoc on your sleep. Your body will start to think that it’s morning and start the mental process to get you ready for the morning including elevating your cortisol level and decreasing your seratonin levels. Cortisol is essential for getting us out of bed, as it naturally peaks from 7:00- 8:00 am, in conjunction with the sun rising.
If you have a low level light in your room, it’s going to elevate your cortisol in the middle of the night, making you feel more tired and reaching for that second coffee as soon as you’re done the first. Your best option is to use blackout curtains to eliminate all the light from your room. Your next best option if that can’t happen is to grab yourself an eye mask you see people travel with. As goofy as it looks, you won’t look goofy when you’re crushing new weights in the gym.
GET YOUR PHONE OUT OF YOUR ROOM.
Dude. I know you’re super popular on instagram, and you can’t wait to see who DM’s you next, but your sleep quality is suffering because of it. If you sleep with your phone right beside you, your phone is still keeping your brain alert. So even if you can’t hear it because you’re asleep, your brain will still sense there is something important to note. So your body will be jolted out of deep sleep to respond to the “crisis”.
It’s probably you just getting another text, but your brain will think it’s a crisis.
Your phone’s blue light also blunts the production of your melatonin. So bye-bye relaxation hormone.
Moral of the story: Sleep with your phone outside of your room. You’re important enough to sleep with it away from you, and your strength, leanness, and health is worth it.
Oh, you’re using it as an alarm? Time to get an old school digital alarm from Wal-Mart. Your sleep deserves it.
Taking exogenous steroids without doctor supervision might seem fun in the short run, but long run may harm your health.
But when you can see similar health benefits with no side effects JUST by sleeping more.
So do it. Cool down your room, make it darker, and go old school with an analog clock for your fitness to skyrocket.
Want to learn more about how to naturally increase your testosterone levels? Get a FREE Copy of Chad’s new book, the Man Diet here
About the Author
Linden is a coffee aficionado, personal trainer and online coach out of Calgary, Canada helping guys in their 30’s get in better shape than they were in college.
Is there an active attack on your testosterone levels and on your manhood? There most definitely is one socially, as men are taught from a young age to be soft, emotional, more passive, less aggressive, and less dangerous by a soft, extremely feminine and left-leaning education system.
There’s also the rise of identity politics, where victimhood is prized and applauded and the honorable virtues of manhood, competition, aggression, dominance, self-reliance, and winning, are condemned.
But is there an attack on our hormones, those building blocks of manhood that make men, men? The main hormone is testosterone, it’s responsible for our increased muscle mass in comparison to our wonderful female counterparts, as well as our body hair, aptitude to take more risk, and even aggression, you know, the things that serve us well when we’re standing at the city gates or our doorstep keeping those who are inside safe and ignorant of the battles being waged on the periphery.
Something is making men produce lower testosterone levels, and it doesn’t appear to be an increasingly sedentary lifestyle, though it’s a factor, that can explain the massive decline found in a Massachusetts Male Aging Study where they found an age-independent decrease in male testosterone levels of about 1.3% each year, with the total testosterone levels of an average male independent of his age in 2004 were found to be 17% lower than those of an average man who was the same age in 1987.
This steep decline in manhood, in the hormone that makes men, men, is absolutely shocking and has to be seen as an epidemic, though it’s not being given nearly enough attention.
Why You Need High Testosterone Levels
From a young age young men, otherwise known as boys, display very different ways of entertaining themselves. We like battle. We like guns. We like danger and adventure.
Boys don’t like tea or talking on the phone about emotional issues, we prefer to be outside always nearly injuring ourselves in the pursuit of something that feeds our soul, makes us feel alive, and makes us feel like men.
Testosterone both helps us be better at being men, and it acts as a reward system for being better at being a man.
You get a boost in testosterone when you compete, another increase when you win. You get increases in the short term and in the long term from working out with heavy weights. You get an increase in testosterone from having sex. You also see in increase in testosterone when you make money.
High testosterone also helps you burn more fat by recruiting more fat as a fuel source, repair muscle tissue, helping you build more muscle, and it greatly impacts your libido and sex drive. High testosterone also reduces your likelihood of experiencing depression, certain cancers, and heart disease.
Men are better when their testosterone levels are high. Society is better when our men have high testosterone levels.
Yet, this important hormone is on the decline in men. In this article we’ll look at the society-wide factors, not just the individual ones like poor diet, inactivity, incorrect training that we’ve already covered at length on this website.
FACT: Your Grandfather’s Testosterone Levels Were Double Yours
At the aforementioned 1.3% decline in testosterone, my grandfather’s testosterone levels at my age would be 74% higher than mine.
What has led to this? What are the factors in our society that have dramatically degraded male testosterone levels across society and age?
We’ll go through them, from a real desire to effeminate men, to innovations that are having a negative effect on our hormones.
If you look at the two main culprits (your laptop and cell phones, but mainly cell phones), our testosterone levels have nearly halved since they became popular.
From a correlational standpoint, this deserves a ton of attention. Cell phones become popular, testosterone levels in men plummet.
But is it causational or is the cause, the increasingly sedentary life we live as a result of technology more the culprit of this decline, or something else all together?
There is evidence that testosterone levels plummet when exposed to radiation, and that sperm count does the same.
From faradays.co — a company that’s created a boxer that limits radiation exposure to the testicals (just bought my first pair) — this image shows the correlation between an increase in both cell phone use and the power of the airwaves used to transmit data, and the decline of both sperm count and testosterone levels in men.
Again, causation, or mere chance that the two would align so dramatically?
When it comes to sperm count, radiation definitely has an effect.
In this study, cancer patients saw a 35% reduction in testosterone after treatment.
The radiation from cell phones and laptops is particularly concerning. Radiation emitted from laptops can be measured using a device called a gaus meter, with the 0.3 milligauss level being considered safe, and many laptops have readings higher than 200 milligauss level.
Don’t rest your laptop on your nuts, where the majority of your testosterone levels are produced and all of your sperm resides.
In this study 32 healthy men with normal semen levels gave a sperm sample that was then divided into two equal portions (A and B).
“Portions A of all involved men were placed for 5 hours in a thermostat, and portions B were placed into a second thermostat for the same period of time, where a mobile phone in standby/talk mode was placed. After 5 hours of incubation the sperm samples from both thermostats were re–evaluated regarding basic motility parameters. The presence of DNA fragmentation in both A and B portions of each sample was determined each hour using a standard sperm chromatin dispersion test.
The number of spermatozoa with progressive movement in the group, influenced by electromagnetic radiation, is statistically lower than the number of spermatozoa with progressive movement in the group under no effect of the mobile phone. The number of non–progressive movement spermatozoa was significantly higher in the group, which was influenced by cell phone radiation. The DNA fragmentation was also significantly higher in this group.”
“A study from Zhejiang University compared 77 men who work at a power plant that generates electricity with 77 controls with low occupational exposure to electromagnetic fields.
The power-plant workers, compared to the controls, had statistically significantly lower levels of testosterone (β = −0.3 nmol/L; p = 0.015), testosterone-to-estradiol ratio (β = −15.6; p = 0.037), and NF-κB (β = −20.8 ng/L; p = 0.045).
From this article on MDMag.com: “The researchers then analyzed how each of the power plant workers used electronic devices in private life, and they found still more evidence of the effects of electromagnetic fields. Higher mobile phone fees, more years of mobile phone usage, and higher home electric bills were all found to have significant effects on testosterone levels and testosterone-to-estradiol ratios.”
The thing that hasn’t been studied is the effects of radiation in general, as it increasingly surrounds us on a daily basis. I’m on my desktop as I write this, with my cell phone a few feet away, and a couple more feed away from that, my wireless modem or whatever they call those things.
As the technology gets stronger and our use increases is this decline in both testosterone levels in men and overall sperm counts going to continue to fall?
Is removing ourselves from technology all-together going to be the solution that will bring back our manhood?
While radiation and electromagnetic fields are a concern, chemicals seem to be an even greater concern as many of the chemicals we use, touch, clothe ourselves, lather ourselves with, and even consume on a daily basis have been conclusively shown to increase estrogen in men, which is one of testosterone’s arch enemies.
The Biggest Culprit is Likely Chemicals
We’ve become not only dependent on, but surrounded by and filled up with chemicals that lower testosterone and increase estrogen in men.
These chemicals that increase estrogen levels in men are found everywhere, including:
In the pesticides used on fruits and vegetables
We have plastics in our clothing, we brush our teeth with plastic bristles and brushes, with toothpaste filled with chemicals that increase estrogen. We lather ourselves with deodorants so we don’t stink, and shampoos, and soap.
The good news is that for most things there’s now a natural alternative – thanks to capitalism doing its thing. The problem is that most people don’t know what to look out for.
Being that these chemical estrogens are everywhere, in our food, on our food, genetically integrated into our food, and so on, it’s tough to rid them completely from our lives, but we can come relatively close.
A few steps to take:
Never carry or heat food in plastic, always use glass or metal.
Buy your produce from a farmer you know, a farmer’s market that actually doesn’t use pesticides, or buy organic. The problem, not all ‘organic’ is actually organic and devoid of chemical estrogens, and the fastest growing sector in organic produce is coming from the shady land of China. If you can grow your own, with good seeds, do it, otherwise, just do your best and don’t worry about this too much.
Buy good clothing that’s made out of cotton or real materials, not polyester (common in workout clothing).
Buy natural deodorant, shampoo, soap, and toothpaste. There are options for all of this very readily available today.
The more you can move away from the chemicals that we’ve adopted more and more, and from the radiation that’s a relatively new addition and coincides with this decline in testosterone we’re seeing across all ages in men in the West, especially, the greater chance you have to create the high testosterone levels you need to live at your best.
“Researchers – from Israel, the US, Denmark, Brazil and Spain – said total sperm count had fallen by 59.3 per cent between 1971 and 2011 in Europe, North America, Australia and New Zealand. Sperm concentration fell by 52.4 per cent.”
“Sperm count and other semen parameters have been plausibly associated with multiple environmental influences, including endocrine disrupting chemicals, pesticides, heat and lifestyle factors, including diet, stress, smoking and body-mass index… Therefore, sperm count may sensitively reflect the impacts of the modern environment on male health throughout the life course.”
Researchers all over the world are waking up to the fact that sperm count and testosterone levels are declining, yet they’re not fully certain as to what the cause of the decline is. It’s likely a number of factors.
That is, modern life is detrimental to male sperm counts. That is, modern society is detrimental to male sperm counts. Thus, men have to de-modernize, we have to do the non-modern.
What’s ‘modern’? Being surrounded by plastics and chemicals that lower our testosterone levels. Sitting inside all day. Watching TV. Worrying about things that don’t need to be worried about. Whining and complaining. Spending more time on our butt than on our feet. Spending more time inside, with central heating and the ease that is modern life.
The fall of manhood, this decline is sperm count, in testosterone, in the manly virtues that made western nations so great, so free for everyone, so powerful, and so opportunistic, are failing and falling because we’re living in a way that is not human.
Live Like a Man
To ask an alpha male chimpanzee to not aim to be the alpha is asking him to be something that is not in his nature. To live a sedated, easy life, is to ask men to do something that is not in their nature.
Being fat is not a natural state for a human, especially a human male. You just didn’t get fat 10,000 years ago. It was impossible. Other men wouldn’t go out and hunt so you could sit there gorging yourself. To eat, as a man, you had to hunt.
The chemicals, the pesticides, the cleaning products, the radiation, all of this goes against our nature. To not compete, to not adventure, to not dare, goes against the masculine soul, and our bodies, our societies suffer by us not living manfully.
So, get off your ass.
Lift heavy things, push your body.
Surround yourself with natural things as best you can.
Eat animals, lots of them. Saturated fats are vital for testosterone levels, as are the non-pesticide latent fruits, potatoes, and carbs that help you lower cortisol.
Let’s reclaim our manhood even while our modern society aims to crush it.
Forget about what typically comes up from Google searches about boosting testosterone naturally for men, or ‘how to boost testosterone‘, or ‘how to eat to boost testosterone‘, or even, ‘testosterone diet for men‘. Most of the content will focus on a gimmick, a quick fix, a pill, powder, or potion, that may temporarily improve your testosterone levels but won’t have the sustained, permanent effect on your testosterone levels that you want.
The goal should be to naturally increase testosterone forever, not for a minute or a moment. And if you’re going to produce high testosterone levels, it will start with your lifestyle, your training, and maybe even more importantly, with your diet.
In the Man Diet – my best-selling book that you can get a free copy of here – I go into greater detail about how to boost testosterone from a diet, training, and lifestyle perspective. You come out with a full plan that will help you create optimal testosterone levels. In this article, we’ll focus on diet, using me as an example, but also giving you all the resources you need to create a good meal plan that will help you increase your testosterone levels.
You have to eat foods that help with your testosterone levels, not foods that hurt them. There are a number of foods that increase estrogen that you just shouldn’t consume, things like flax and soy, mint, black licorice, alfalfa, and others. Foods that increase estrogen, just like plastics and toothpaste and deodorants and soaps, that contain chemicals that increase estrogen in men, should be avoided.
2. If you’re over 14% body fat, cut fat first.
This will mean cutting calories. It will also mean increasing your protein intake while you’re cutting fat. So why is cutting fat so important? Well, you quite literally cannot have thriving testosterone levels if you’re fat.
Estrogen hides in a man’s body fat and that’s where our bodies turn testosterone into estrogen (not something we want to do). That’s where our body converts testosterone to estrogen, a process we do not want to happen. So first and foremost, cut body fat.
3. Cycle your cut to avoid a cortisol increase.
It’s better to dramatically cut calories for a week or two, then get back to a maintenance, than to stay at a caloric deficit (where you’re burning more calories than you’re consuming). For a few reasons…
For one, by getting back to a maintenance every couple of weeks, you keep your metabolism healthy. Second, by getting to a caloric maintenance every couple of weeks, you avoid a cortisol rise that can occur with prolonged starvation – which is essentially what a caloric deficit is.
Cortisol is a real enemy of testosterone. We want to do everything we can to lower our cortisol levels and to keep them in check. Part of this is consuming the right amount of carbs (up to 45% of your calories should come from carbs – 35-45% range).
Finally, from a supplement aspect, there’s one primary thing you can do that’ll help, and that’s a supplement I created that’s a double-dose of Organic Ashwagandha (which has been shown to lower cortisol by 27%). This isn’t some magic, synthetic supplement. It’s just a herb that tastes horrible, so it’s not nice to eat, plus it’s hard to find.
4. Calculate your TDEE (Today Daily Energy Expenditure)
Your TDEE is your today daily energy expenditure. It’s not 100% exact, but it’s close. And what you’re after is close. If you’re not trying to cut fat, eat your TDEE. If you need to cut fat, eat about 500 calories less than your TDEE. This is the simple part because I have a calculator here for you to figure this stuff out. Just plug your info in and get the number below.
5. Find the Food.
The next part is finding the right food. We’ll use my day as an example day. I like starting light and ending heavy. I also workout in the morning, then have the shake. The end meal just knocks me out for sleep time, plus it gets the majority of the calories in there.
You won’t find ingredients that increase estrogen. You will find animals, fruits, and vegetables. When you first start a meal plan, make 1 or 2 days, then alternatives for each protein type and carb and fat. Keep it simple. As you get used to eating this way, you’ll be able to intuitively know how much to eat and it will get a lot easier.
At the begining, however, do the work.
My Meals Today
Goal: 2,900 calories
Goal Macros: 35% of calories from carbs, 35% of calories from fat, 30% of calories from protein.
Pineapple and oranges both block aromatase which is the precursor to estrogen.
Blueberries, raspberries, blackberries, apples, water
Meal 2: Chicken Salad
1 Cup Chicken (shredded)
1 Cup Spinach
2 Medium Tomatoes
2 Cups Carrots
2 Stalks Celery (good for libido)
Add olive oil and mix.
Meal 3: Steak + Potatoes
Steak 12 ounces
1 Potato Baked
2 Large Hardboiled Eggs
Alternatives: Game meat (preferable), Brazil nuts.
Adding More Meals
Sometimes I’ll make it 3 meals and a shake, other times, just 2 meals and a shake. You can make your meal plan however you like it. But it’ll take time. That’s why I prefer to have two meals and a shake.
And that shake, sometimes I’ll train on an empty stomach, other times I’ll have half of the shake before the workout and half after.
The key components are your macros, understanding your TDEE (how much you energy you expend in a day), and your goal. Meal plans help because more often than not we don’t actually know what we should eat or how much we should eat.
As you can also see, creating a good meal plan that has the right foods (which you’ll learn after reading the Man Diet) takes time, and time is money. Though it is worth it, 100%, especially if you’re trying to cut fat, it takes a heck of a lot of time.
So, if you want to get the most from your training, your hormones, and if you want to visibly see results in the mirror, I can set you up with a custom meal plan that fits your schedule and your goals, just click here to learn more about how to work with me and my team to get a custom meal plan that you’ll actually stick to.
Like I mention in my book, The Man Diet (grab your free copy here), not only is your T-count decreasing generationally, meaning that you probably have less testosterone than your father did and your father has less testosterone than his father did, etc., but your testosterone levels are also decreasing as you get older – specifically when you reach 30-years old. Which is why it’s important that you don’t contribute to the decline…
If you want to keep your testosterone levels at their highest, you need to refrain from doing the following…
Here are the 30 worst things you can do for your testosterone levels after 30.
1. Watch Your Cholesterol
You’ve probably been told your entire life that you need to make sure you don’t eat too much cholesterol. After all, that was the main draw for Honey Nut Cherrios at one point in time, wasn’t it?
But when it comes to your testosterone levels, it’s essential for you to consume plenty of dietary cholesterol in the form of whole eggs, organic bacon and grass-fed beef as studies have shown there is a direct correlation between the amount of cholesterol you consume and the health of your testosterone levels.
2. Work Late
Working late probably wasn’t as destructive to your testosterone levels when you were in your early 20’s as it is when you begin to hover around the 30-year old mark.
Working late and causing your sleep to suffer is one of the top reasons why testosterone levels are low in men these days. Studies have shown a direct link between the amount of time you sleep and the amount of testosterone your body produces because, well, most of your testosterone is produced while you sleep.
Working late is one of the worst things you can do for your testosterone. Exercise some self-control and put a nightly limit on when you’ll stop working.
3. Hang Out on Your Phone
The recent rise in technology is another reason why testosterone levels are suffering, for two reasons in particular: One, you lay in bed staring at your phone, elevating your cortisol levels, and as a result you have a hard time falling asleep. Two, you spend more time on your phone playing games than you do actually living your life.
A sedentary lifestyle will kill your testosterone levels, and so will lack of sleep. Put your phone away as often as you can and live your life like a man. Your testosterone levels will thank you for it.
4. Sweat the Small Stuff
If you stress out about everything, you’ll obliterate your T-count. See, when you stress, your cortisol levels increase, which is big problem because cortisol is your testosterone’s kryptonite. When they increase, your testosterone levels decrease.
One of the worst things you can do for your testosterone levels is to sweat the small stuff. So quit getting pissed off when you’re stuck in a traffic jam. Don’t let work get to you. And spend more time appreciating what you do have instead of worrying about what you don’t have.
5. Use Products with Estrogen
Our consumer-centric world is packed with products that contain estrogen or estrogen imitators in them. Everything from plastic bottles, to cologne, your shampoo, to pesticides most likely contains an endocrine disruptor that’ll throw your hormones out of whack.
Look for these names on ingredient labels and stay away from them if you want to protect your T-count: Bisphenol A (BPA), Parabens, Phthalates, Benzophenones, Triclosan and Triclocarban.
Side Note: Zinc blocks aromatase, which is a precursor to estrogen. If you want to create optimal testosterone levels, you need the right micronutrients in your diet. You can get them – and more – with the Barbarian Manhood-Multi (learn more here).
6. Drink Unfiltered Water
One of the best things you can do for your testosterone levels (among the other 29 that I covered here) is drink plenty of water…
However, one of the worst things you can do for your testosterone is gulp your gallon or two of water through the tap. Tap water is potentially filled with chemicals that can sabotage those testosterone levels that you’re trying to increase by staying hydrated.
7. Use Plastic
Speaking of how you should drink water, plastic water bottles are not your savior from the tap.
One study involving BPA (another ingredient in the making of plastic water bottles) shows a direct correlation between low testosterone and contact with BPA in general. Instead, get yourself a multiple-use BPA-free water bottle.
8. Become a Vegetarian
Your vegetarian buddy who the ladies love is actually ruining his testosterone levels, and you will too, if you join him. You simply won’t get the amino acids, cholesterol, and dietary fat that you need for optimal testosterone levels.
This study showed that a vegetarian diet can decrease testosterone levels by almost 40%.
9. Eat Soy
Sure, keep drinking your wife’s soy milk… If you want to lower your testosterone levels.
Men who consume a lot of soy have high amounts of equol present in their bloodstream. And according to a study published in Biology of Reproduction, eqoul is a strong anti-androgen that can nearly shut down the activity of dihydrotestosterone in your body, which is your strongest androgen.
When it comes to soy, the idea of “worst things you can do for your testosterone” seems like a bit of an understatement.
10. Eat Polyunsaturated Fats
Even though you want to get plenty of dietary fat into your daily feasting windows, polyunsaturated fats (PUFAs) are not the kind of fat you want.
You’ll find PUFAs in vegetable oils, sunflower seeds/oils, flaxseed and soy.
11. Restrict Your Calories
Real men don’t worry about calories!
In an astounding study which compared the testosterone levels of men who “ate clean” (between 1350-2415 calories) vs. men who ate a standard western diet, the results showed that the men “ate clean” had 31% lower testosterone levels than the guys who ate “dirty.”
Eat like a man, don’t restrict your calories.
I had to add this little caveat right after telling you not to restrict your calories.
Just because counting calories is one of the worst things you can do for your testosterone levels, doesn’t mean that you can overeat, either.
If you’re eating good testosterone boosting foods like I have listed out for you in The Man Diet, you won’t have an urge to overeat.
Eat like a man – men don’t overeat.
13. Cut Carbs
I know that carb cutting diets are all the rage right now. But cutting carbs will kill your testosterone levels.
At least 40% of your daily caloric intake should come from carbohydrates – primarily fruits, vegetables, potatoes, beans and white rice.
14. Drink Protein Shakes
You need plenty of protein if your muscles are going to recover from your workouts and if you’re going to have optimal testosterone levels. However, you should be getting plenty of protein from whole food sources like eggs and meat.
There’s no need for you to chug 4 protein shakes a day. Double fisting protein shakes can have an adverse effect on your testosterone levels. Instead stick with beef. It’ll give you plenty of testosterone boosting fats as well.
15. Get Drunk
I’m not anti-alcohol in general. But getting drunk is one of the worst things you can do for your testosterone levels.
The most freaky of the alcohol studies was conducted on a male rat (rats have similar DNA structure to humans) and resulted in a 50% reduction in testicle size when 5% of the rat’s diet consisted of alcohol. Poor rat!
Don’t be like the rat. Getting drunk will shrink your T and possibly your balls, too.
16. Smoke Weed
A study published in the New England Journal of Medicine, tested 20 men ages 18-28 who smoked weed at least 4 days a week for 6 months. The testosterone levels of these men were significantly lower than those in a control group (who didn’t smoke weed).
And another study showed the same result. Four healthy males were tested before and after smoking weed, and the study concluded that after puffing the magic dragon, cortisol levels rose and testosterone levels plummeted.
17. Watch Porn
Watching porn is one of the worst things you can do for your testosterone.
When you become addicted to it (which you will over time) you won’t be able to get hard or have sex with your lady (which actually boosts testosterone. If you want some evidence to prove that statement, check out these 39 studies on the addictive nature of pornography and its neurological effects.
Also, masturbation does nothing for your testosterone levels. The pheromone connection you have with a woman during sex does. Don’t chance it. Stay away from porn.
18. Take a Long Hot Bath
Keeping your balls in warm water for a few minutes is a great way to lower your testosterone levels. If you’ve ever stood in a warm shower for 5 minutes, you know that your balls begin to hand lower than normal. That’s because they’re trying to escape the heat.
Your balls (where your testosterone is produced) perform their best when they’re cool. So leave the warm bubble baths to your lady.
19. Sit on the Sidelines
Men were made to compete.
According to a study published in Hormones And Behavior, men’s testosterone levels increase before competition, and as an added bonus, after winning a competition. You won’t get either of those testosterone spikes if you don’t step onto the field of play… Whatever that “field” may be.
20. Chew Gum
Those Double Mint gum commercials are deceiving. Those dudes should not be chewing that gum.
Spearmint and peppermint have been shown to reduce testosterone levels, meaning that you should chewing spearmint and peppermint gum will have the same effect. Find another way to freshen your breath. Chewing gum will cost you.
21. Have Flaxseed
It seemed like the world was raving about flaxseed a short year ago. Oh that’s right, because they were.
Flaxseed contains lignans, which tend to mimic estrogen. When estrogen levels are high in men, their testosterone suffers, and the side effects of a big belly and man boobs are just around the corner. The bottom line, your wife can have flaxseed, but you need to stay away from it.
22. Use Vegetable oil
If there’s an oil you don’t want to cook in, it’s vegetable oil.
Vegetable oils are full of PUFAs, which as we discussed are testosterone killers. One of the worst things you can do for your testosterone is cook all of your meals in it, sprinkle it onto a salad or dumping it on a baked potato, thinking that you’re boosting your testosterone but really lowering it. Keep it out of the kitchen.
When your dad used to tell you to walk with your chest out, he was actually giving you some tips on how to boost your T. But if you won’t listen, you put yourself at jeopardy of losing testosterone. One of the worst things you can do for your testosterone levels is slouch.
Plus, it sends the message that you’re weak, insecure and closed off to the world – qualities that you don’t want to describe you as a man.
24. Run Marathons
Long distance running puts your muscles under stress for extended periods of time…
As a result, your cortisol levels shoot through the roof. Now, I’m not saying you shouldn’t enjoy a nice run every once in a while. I like to go for runs myself…
Just keep your 5k’s to a minimum.
You can also consider overtraining to be “under recovering.”
If you’re sacrificing a healthy amount of sleep in order to get to the gym, you’re doing it wrong. If your daily pattern is rubbing your eyes after 5 hours of sleep to get to the gym, you need to adjust your schedule so that you get more sleep at night and allow your muscles to recover.
26. Drink a Ton of Caffeine
Like I cover in my book, The Man Diet (grab your free copy here), drinking coffee is one of the best things you can do for your testosterone levels.
But drinking too much caffeine can stunt your T-count. Luckily, we have a lot of breathing room here. Cut your coffee to a few cups a day and you won’t have anything to worry about.
27. Get Dehydrated
According to studies, the more dehydrated you are, the higher your cortisol levels will be.
So if you aren’t constantly gulping down water, you put yourself at risk of low T. Drink water from a filter and through a BPA-free water bottle.
28. Pour on Cologne
Cologne contains phthalates, a chemical compound that is oftentimes unlisted in the ingredient label (because it isn’t required by the FDA) but is dangerous for your testosterone health.
Researchers have found this ingredient to be damaging to your sperm count and testosterone levels. In other words, every time you spritz on a little cologne (or dump in on depending on the kind of guy you are), your manliness shrivels up.
Deodorant will do just fine for you.
29. Rush to Work
Jumping out of bed and dashing off to work in a wild frenzy will cause your cortisol levels to spike and your testosterone levels to drop… Which isn’t a way to start off your morning.
Give yourself some time to wake up, journal, and have a cup of coffee before work. Anything comparable to a “morning rush” will sabotage your T for the day.
30. Don’t Do Anything
Hands down, one of the worst things you can do for your testosterone levels is to do nothing at all.
The increasing attractiveness of desk jobs and Netflix has begun to make men less active. As a result, out testosterone levels are dropping more and more from generation to generation. It’s going to take some activity, but we need to climb our way out of this mess before “manliness” looks more like drinking frappes at a local coffee shop than it does working hard, providing for our families, working with our hands, chasing adventure, and loving hard.
Alright fellas, the ball’s in your court.
You know the 30 worst things you can do for your testosterone. So what are you going to do about it? Are you going to keep doing those things that are making you less of a man? Or are you going to turn the tide for the sake of your T?
Don’t forget to pick up your copy of my book, The Man Diet.
It’s got everything you need to make every day one that’s optimal for your testosterone.
Yet somewhat depressingly, these same people (even despite all their hard work), see very little results. They absolutely smoke themselves in the gym day after day, but can’t seem to lose any substantial amount of fat, or build any appreciable amount of muscle.
Now, for most people I would say that putting in hard work and eating a caloric surplus would be enough to build a strong and muscular physique – and most people would probably agree with me. While programming does indeed play a part (increasingly so as we become a more advanced in our tanning lifetime), often it doesn’t have to be perfect – as long as you work hard you will see results.
But for some people, this does not seem to be the case – and it can often be put down to a single factor: testosterone.
Most people think of testosterone as a sex hormone. They know it can influence our libidos significantly, while also impacting our physical development during puberty. But what most seem to forget is that testosterone also has a host of other important qualities.
Testosterone promotes the breakdown and mobilization of fat from the body’s adipose tissue (fat tissue), which in turn can play an important role in maintaining a lean physique. It also promotes the development and repair of muscle tissue, and as such can have large implications on our capacity to build muscle mass.
It therefore stands to reason that if we do suffer from low testosterone, our ability to build a strong and muscular physique will be severely limited – even if we are training hard.
Signs of Low Testosterone
While testosterone is most well-known for its androgenic and anabolic qualities, it also plays a number of important roles integral to maintaining the health of the human body. As such, there are numerous signs and symptoms of low testosterone – so if you are demonstrating even one of the following qualities, you may actually be suffering from lowered testosterone levels.
As previously mentioned, those suffering low testosterone may presenting with a difficulty losing weight and building muscle. In fact, they may even be putting on fat (most commonly around the stomach and pecs) and losing muscle tissue – even despite regular exercise.
As testosterone does play an important role in maintaining a healthy sex drive, low levels of testosterone demonstrate a direct relationship with a reduced libido, often coupled with difficulty achieving a full erection. Low testosterone can also result in a reduced (or lowered) volume of semen during ejaculation, due to a reduced semen production.
Low testosterone have shown to cause an increased rate of hair loss, and has shown extremely strong associations with fatigue and lowered energy levels. This lack of energy is also shown in conjunction with somewhat erratic mood swings.
While it is important to note that if you are showing one of the aforementioned symptoms, it does not mean that you do undoubtedly have low testosterone – but they are indeed symptoms of lowered testosterone, which could be seriously limiting your capacity to build a lean and strong physique.
Fortunately, while low testosterone does have a host of negative implications, it is by no means a death sentence.
There are a number of changes that can be made to our diet that can maximize testosterone production naturally. These changes can seriously improve the testosterone levels of those suffering low test, while also maximizing both fat loss and muscle growth.
All it takes is a few key changes, and as always, some serious hard work.
Diet and Testosterone
There are a number of factors that can influence our testosterone production, although none more so than our diet.
What we consume can seriously influence how much (and how efficiently) testosterone is produced within our bodies. By eating correctly and maximizing the consumption of the correct foods we can cause large increases in testosterone production, which in turn, can influence our ability to build muscle and lose fat.
Now, the traditional western diet is typically high in carbohydrates, while containing relatively low amounts of protein, and moderate amounts of fat.
If we break it down a little further, the type of carbohydrates consumed are highly processed. These carbohydrates are typically high in GI, and contain very few actual nutrients (meaning they are not very nutrient dense). A high consumption of these carbohydrates have shown to influence our ability to handle the hormone insulin, lead to systemic inflammation (and a subsequent rise in cortisol production), and reduce testosterone production.
Moreover, the fats we consume often come from highly processed vegetable oils (such as vegetable oils, safflower oil, and cottonseed oil), which similarly to highly processed carbohydrates, have shown strong associations with limited testosterone production and increased inflammation.
So ultimately, the typical western diet is death to testosterone.
As a result, we can make some key changes to our diet that can lead to improves testosterone production.
Fat and Testosterone
Firstly, we need to increase our consumption of natural fats, such as monounsaturated fats (think nuts, avocados, and fish) and saturated fats (think red meat, eggs, and dairy). These fats do not cause the systemic inflammation associated with highly processed, polyunsaturated fats, and also contain naturally occurring cholesterol.
Testosterone is known as a steroidal hormone, and Cholesterol is actually used in the production of steroidal hormones. As a result, by limiting our cholesterol intake we can seriously limit our testosterone production.
As a result, 20-30 percent of our daily energy intake should come from fats directly. As previously mentioned, majority of these should be saturated and monounsaturated fats – we should try to limit our intake of highly processed, polyunsaturated fats entirely.
And a quick note: While fats were once thought of as the root cause of all our health related problems (hence the low fat diet craze that once swept the nation) this has since been debunked. In fact, those who consume diets low in fat have since been shown to have greater risk of developing cardiovascular disease, diabetes, and even cancer.
This means that there is no need to fear fatty meat or fish, butter, or full fat dairy. In fact, these unprocessed fats are going to have the most positive association with testosterone.
Carbohydrates and Testosterone
Secondly, we need to limit our intake of highly processed carbohydrates. As these have shown to increase fat deposition and reduce testosterone levels directly, the need to go.
The majority of our carbohydrates should come from vegetables, as they are low GI (and as such barely influence insulin levels) and contain a huge amount of vitamins and minerals. These vitamins and minerals can improve cell function and hormone production, which can further increase testosterone production at a cellular level.
It is important to note that we don’t want to avoid carbohydrates completely, as they provide essential energy that is used to fuel our workouts – we just want to avoid highly processed carbohydrates as they influence health negatively.
If we want to look at it simply, if it looks like it grew in the ground then it is good to eat, if it looks as if it was made in a factory, it should be avoided.
Protein and Testosterone
Interestingly, protein consumption has shown to have very little influence on testosterone levels.
Despite this, it is worth mentioning that maintaining a relatively high protein intake (much higher than that recommended by the national guidelines…) is terribly important. Having adequate protein intake is essential to maintaining effective hormone production and the development of new muscle tissue.
Moreover, protein is the most filling of all foods. By consuming adequate protein, we can limit hunger signals and cravings, which in turn will reduce our likelihood of eating highly processed foods.
1 gram of protein per pound of bodyweight should be more than enough to ensure healthy hormone production, while also providing a high level of satiety on a day to day basis.
Low testosterone can have some seriously negative implications, two of which are the limited ability to lose fat and the inhibited capacity to build muscle mass. While lowered testosterone levels is a pain in the ass, it is not the end of the world – testosterone production can be improves through smart dietary interventions.
The largest part of this is moving away from the traditional eastern diet (typified by a high consumption of processed foods) to a diet high in natural, unprocessed foods.
This means increasing fat consumption by eating more dairy, meat, buts, eggs, fish, and avocados. These foods are high in monounsaturated and saturated fats (which are also known as healthy fats) and are known to improve health and play an important role in the production of testosterone. It is because of this reason we shouldn’t fear full fat dairy, butter, or fatty meat.
All our carbohydrates should come from natural sources such as vegetables (think, sweet potatoes, legumes, potatoes, pumpkin). These sources are relatively low in GI (and subsequently reduce insulin secretion and fat accumulation), while also containing a huge amount of vitamins and minerals (which are essential for hormone production).
And while protein intake does not directly influence hormone production, having adequate protein is essential to maximizing fat loss and muscle development.
So by making these key dietary changes, we can optimize our body’s testosterone production, vastly improving our capacity to lose fat and build muscle – assuming we are still working hard in the gym.
About The Author
Luke Cafferty. Luke is a fitness junkie, personal trainer, and blogger.
He’s passionate about living a healthy lifestyle and maintaining a strong and well-rounded physique.
Social masculinity appears to be on the decline which is why sites like this wonderful one have popped up to help men reclaim their manhood, become better at being men, and to become better men.
While the art of being a man is being threaten by relic status, actual manliness on a biological level is seeing the same effect. Researchers in Massachusetts – Travison et al. – reported a population-wide decline in men’s testosterone levels during the last 20 years. What’s interesting is that this decline is not related to normal aging or to health and lifestyle factors known to influence testosterone levels.
They found that testosterone concentrations dropped about 1.2% – 1.3% per year, or about 22% overall, from 1987 to 2004. While we may be becoming “less manly”, and fine gentlemen like yourself are doing your utmost to turn this ship around, we’re also becoming lesser men, literally.
Testosterone comes from cholesterol, which we get from natural fats like meat, fish, eggs, nuts, and so forth.
Which, as a quick aside, is important to mention how vegetarianism and veganism may effect your testosterone levels because of the lower dietary fat intake. Some studies show that a vegetarian diet will lower your overall testosterone levels while others show a decrease in ‘free testosterone’ and an increase in SHBG.
The benefits of having higher testosterone levels vs lower testosterone levels aren’t confined to the following, but here are some of the main ones:
• An increased ability to burn fat (guys with higher T levels typically have lower body fat levels).
• An increased and healthier libido.
• Improved ability to build muscle and recover.
• Increases in energy.
• Decreases in the likelihood of contracting cancers like prostate cancer.
• Reduced risk of heart disease.
• A reduced risk of having depression (which is one of the most important and least talked about benefits to having higher testosterone levels as depression and suicide in men are also on the rise).
In a few articles I’ve covered the importance of natural fats in creating optimal testosterone levels as well as overall fitness and a training routine of some kind. It’s this nutrition aspect that we’ll cover today hopefully clarifying and simplifying what you should eat and when you should eat it.
The following diet examples are heavy in meats. Recent studies have claimed that meats cause cancer. What they actually claimed is that processed meats increase your chances of procuring cancer by about 6%, which isn’t very much at all considering the myriad of other things that will also increase your likelihood of cancer. However, you won’t find any processed meats in this guide, which is important. And again, meat-heavy diets to result in higher testosterone levels.
When I say bacon, opt for a natural cut, not the processed and packaged stuff you’ll find at your grocery store. Instead, find a good butcher.
The meal guide is following the diet I wrote largely for myself initially, that has evolved to help guys learn how to eat healthily for men, keeping our testosterone levels in mind.
That diet is called the Man Diet. And a diet with that title, by law, must contain meat.
Now, the goals of the following guide are:
• To help you to naturally increase your testosterone levels.
• To help you to create the ideal body composition (which usually means a loss of fat and the gaining of athletic muscle).
• To help you to eat healthy, easy-to-prepare meals. You’ll find that while they’re high in meats, they’re also extremely high in vegetables and good carbs.
This isn’t a Paleo diet, nor is it a fad. It’s simply a balanced way to eat that will help you to build the body you want to build, from a health and performance standpoint.
You will notice that there is quite a bit of protein in each meal. Protein is important and it becomes more important the more active you are. Now, this isn’t just a high protein recommendation coming from a guy who spends all of his time in the gym.
Proteins are the building blocks of the body. They’re used to build and repair tissues like muscle and tendons and organs. They’re also important for your hormones and brain function. For much of the same reason you’re upping your fats (to increase your T levels), protein will have a somewhat similar effect in helping you reduce body fat (body fat is estrogenic, thus, decreasing your T levels) and repair tissue.
Carbs are also important. This isn’t a no carb diet. You especially need them along with protein after a workout to spike insulin and stop the muscle breakdown that occurs during a workout from an increase in the hormone cortisol. Along with increased testosterone levels that come from lower body fat and an increase in dietary fats, this combatting of cortisol will help you recover faster.
Note:The following meals are to be used in structure, not necessarily in exact measurements. Depending on your size and your goals, you’re going to want to decrease or increase your portion size, something we help you with in the Man Diet.
How to Eat Like a Man
Meal #1 – Man Breakfast (Protein + Fats)
Why: Having meat and a good amount of fat for breakfast will give you a good boost in T, while also slowing the rise of your blood sugar, consistently elevating your energy throughout the day.
Time: In the morning when breaking your fast.
Man Breakfast Recipe – Bacon Omelet(as seen in the Man Diet Cookbook)
Meat and fats all rolled up into one delicious meal. Add in some veggies and you have a complete breakfast. The meat slows the rise of blood sugar, helping you experience elevated energy levels throughout the day while the fats from the meat and the eggs help boost your testosterone levels. All of this happens in a meal that’s high in fats, protein, and vegetables.
• 3-4 strips of grass fed bacon
• 1 spat of organic butter
• 3-4 whole, organic eggs
• ¼ cup red onions
• ¼ cup shredded cheese (optional)
• ¼ cup chopped green or red or yellow peppers
1. Cover a heated pan with a spat of butter.
2. Chop up your bacon into slices while your butter melts.
3. Put the bacon in the pan, and let it fry for a few minutes until it’s crispy, but not over-done.
4. While your bacon is cooking, chop up your veggies and your cheese and put them in a bowl with your eggs.
5. Whisk the eggs and cheese until they’re of a light orange consistency.
6. When your bacon is close to how you like it, pour the eggs and veggies and cheese into the pan with it.
7. Let the outside cook, and fold into two, or mix it around and have a “scrambled” omelet.
8. Add hot sauce if you like.
Meal #2 – Post Workout Shake (Protein + Simple Carbs)
Why: This is the time where we want to do two things. (1) Replenish glycogen and (2) stimulate protein synthesis. During high intensity training bout we will burn through a good deal of glycogen (stored energy) and thus we’ll need to replenish what was lost. Getting in enough protein post-workout will stimulate protein synthesis and ensure the creation of new muscle.
Time: Immediately following a training bout.
Note: This shake is after your workout, so it can be shifted to any time in the day. If you workout first thing, this shake comes right after, as does the meal following. Your “fats meals” should be before your workout, or after these two meals have been consumed.
Post Workout Shake – Strawberry Blast Smoothie
• 8 frozen strawberries
• 2 scoops strawberry whey
• 1 tsp of honey
• 1 cup strawberry Greek yogurt
• 1 cup water
• 1 handful ice
1. Blend all of the ingredients together in a blender.
2. Enjoy anabolism
Meal #3 – Recovery Meal (Protein + Complex Carbs)
Why: This is the phase where your body needs high quality protein, complex carbohydrates, and little to no fat whatsoever. This is the stage that will allow your body to take advantage of the anabolic stage and continue to rebuild the muscle that was broken down at the gym previously.
It’s also important to note that while fats are awesome, they blunt the absorption of protein. So while we want fats, we can keep them low during our post workout shake and post workout meal.
Time: 1-2 hours following your post-workout shake.
Why: During this stage, your meals should be similar to what you consumed during the recovery meal. Only this time we will include high fats from natural sources and less carbs. This will slow down the digestive process and allow your body to work on recovering and rebuilding muscle for a longer period of time.
Time: 2-3 hours following your recovery meal.
Testosterone Meal – Steak with Avocado Salsa
• 2/3 peeled, pitted, and diced avocado
• ¼ onion, minced
• ½ tsp crushed red pepper flakes
• ½ tbs. olive oil
• 2-3 oz. steak
• Salt and black pepper to taste
1. Place avocado and onions in mixing bowl. Season with crushed red pepper flakes and olive oil. (Season to taste with salt and black pepper).
2. Preheat grill to medium-high. Cook steak until firm, and reddish-pink (or to your liking) in the center.
3. Arrange the cooked steak onto a plate with the avocado and enjoy!
Meal # 5 Lean Mass Meal (Protein + Fats + Carb)
Why: A good mix of fats, proteins, and carbs is the perfect recipe for growing when we grow the most, in our sleep. The protein will stimulate protein synthesis and allow us to remain in a positive nitrogen balance (while we sleep). The fats will slow down digestion (which is critical as we are fasting for 8-10 hours). The carbs will provide the stored energy necessary for tomorrow’s workout.
Time: 2-3 hours following Testosterone Meal. Last meal of the day.
Lean Mass Meal – Steak Quesadilla Grande
• 1 ten inch wheat tortilla
• ½ tbsp. butter
• 1 tbsp. Chipotle sauce
• 2 oz. grilled steak
• ¼ cup cheddar cheese
• 1 tbsp. sour cream
• ¼ cup salsa
1. Brush one side of each tortilla with melted butter.
2. Place 1 tortilla, butter side down, on work surface. Spread chipotle sauce over tortilla.
3. Slice the grilled steak and spread it evenly on top of the sauce.
4. Evenly spread the filling ingredients over the steak. Cover the top with second tortilla, butter side up.
5. Brown evenly on both sides in nonstick pan/skillet.
6. Cut into halves or quarters and enjoy!
To look at it another way if you’re not training after that first meal, the meals still focus around your workout. So, if you’re training at night you’re having your fats/proteins meals throughout the day prior to your workout with your carbs meals coming after.
Carbs after a workout will also help you sleep, so it’s a schedule that will work great if you train at night or in the evening.
If you’re not training or active in a day – by the way, get active everyday! That’ll be one of the greatest contributors to your high T levels – just remove the post workout shake from your daily meal intake to account for the reduction in calories burned.
This guide is for active people, and since you’re on this site and daily aiming to improve, I figured that would jive well with this crew.
Hopefully this has clarified a few things for you.
Enjoy your manly meals!
About The Author
Chad Howse: Chad’s mission is to get you in the arena, ‘marred by the dust and sweat and blood’, to help you set and achieve audacious goals in the face of fear, and not only build your ideal body, but the life you were meant to live. He’s a former 9-5er turned entrepreneur, a former scrawny amateur boxer turned muscular published fitness author. He’ll give you the kick in the ass needed to help you live a big, ambitious life.
You can contact him at – http://www.ChadHowseFitness.com/ https://www.Facebook.com/ChadHowseFitness https://www.YouTube.com/ChadHowseFitness