Since I’m going to talk about increasing your testosterone naturally, the ladies might not find today’s post that interesting.
That is, of course, you love your man so much that you want to help him out! Help him become a better man 😉
While testosterone is the “male hormone,” women have testosterone as well.
For a man, testosterone is the most imporant factor in our ability to build muscle. It is also what drives us towards achievement.
The lower your T levels, the harder time you’ll have pulling yourself up out of bed. You’ll struggle to pursue your mission and purpose in life. Having purpose in general will seem like a lost concept.
A big part of the Warrior philosophy is having purpose. You can’t be a bad ass in life when you don’t have a mission in life.
This is a big reason why I encourage everybody, man or woman, to create. As Obama recently said in an email, “I wrote a book about that journey because I can’t pain.”
Think what you will of the guy but he’s absolutely right. Art comes in all shapes and forms. Find an outlet for you to create. Create with purpose and you will elevate your life to levels you never knew existed.
Anyway, back to our discussion of testosterone.
The reason that many bodybuilders take drugs is to unnaturally increase their testosterone levels. This allows them to build muscle at a much faster rate.
The rare individual who tends to have high levels of natural testosterone will have an easy time building muscle. He won’t struggle as much as the man with low levels of T.
The good news is that as you change your lifestyle towards the Lean Warrior way, you’ll naturally boost your testosterone. This is why everything I teach is about the lifestyle.
No magic formulas here. No “get big quick” scams. No “natural supplements” either. I’ll address these at the end.
1. Your Body Fat Level
I’m not in the business of body shaming anybody, but you’ll want to get lean if you want to up your testosterone levels.
This is why I recommend both men and women to get lean and burn fat before starting any sort of muscle building, bulking program.
Even if you’re of the “skinny fat” type like I was, it’s still best to get lean and shredded. Once you’ve leaned down to sub 10% body fat, your body will be better prepared to build muscle.
Yes, you may feel like an anorexic patient for several weeks. Embrace it. Own it. Your body will build quick in this tiny frame. Much quicker than if you had a bunch of fat with low testosterone levels.
The leaner you are, the better your hormones will be. Your body will work more efficiently with less excess fat on your body.
However, you don’t want to get so lean to the point where you’re hurting your body. It’s important that you’re eating the right foods and maintaining a healthy physique. This is when your body is optimal for testosterone production and usage.
So, to sum things up, focus on leaning down first before you build size.
If you ignore this advice, you’ll end up in a state of skinny-fat for years and years simply because your body isn’t in a prime state to build size. You’ll be frustrated at your lack of progress and will put on much more fat than muscle.
2. Stress and Cortisol Levels
If testosterone is the positive, cortisol is most definitely the negative. It is the Resistance to your success during your fitness journey (and in life in general).
The higher the level of cortisol you have, the more sad, depressed, weak, and overweight and unhappy you’ll be. It also works to lower your testosterone levels.
And, that’s the main issue with high levels of cortisol in men: it suppresses your testosterone. It makes it harder for you to build muscle.
You could spend months, and years even, in the gym and see very minimal results due to having a high level of cortisol.
When cortisol is at a healthy level, you don’t have to worry about any of these issues. But, because life can be so stressful at times, it becomes incredibly easy to constantly have a high level of cortisol.
To make matters worse, the higher your body fat, the higher your cortisol levels. This is because excess fat causes stress to your body.
So, it’s important you do what you can to reduce overall stress in your life. Deep breathing is always a good start. You’d be surprised at how little you breath throughout the day. Make it a conscious effort to breath more. Learn to be present in the moment.
Having activities on your non-training days will help lower your stress as well. It’s important you find some sort of fun activity to do week after week.
Working on your purpose in life will help to lower stress. People who don’t have a mission in life tend to attract drama and stress into their lives. It’s the only way they can bring discomfort to their normal routine.
As I always say, discomfort is comfort. This can be healthy or unhealthy.
As a creative, you’ll find more than enough things to disrupt you and shake things up. This is good! Embrace it and enjoy the progress.
If you have no purpose, then you’ll see out drama and chaos in unhealthy ways. People do this subconsciously all the time.
Thus, most people have high levels of cortisol. Don’t be like this. Find your purpose and go create something, no matter how much your mind resists. It is the key to unlocking the warrior within.
3. Less Carbs, More Fat
The biggest problem with the American diet is the high amount of carbs we consume. Carbs are everywhere. Most of the snacks and drinks you see are high in carb.
To make matters worse, they are constantly thrown in front of our face. Everywhere from gas stations to grocery stores to the endless amount of cafes on every corner.
Carbs are everywhere.
Say NO to carbs and a big YES to fats and proteins.
I’m not telling you to go full paleo here. You can still enjoy your carbs at a moderate pace. However, if you’re trying to lose weight and get lean, you’re going to want to reduce your carb intake by at least 50%.
Most people will be fine with 100g of healthy carbs per day.
But, if you’re reducing your level of carbs, then you need to raise other types of foods you eat. Specifically, this means you need to consume more protein and fats.
It’s now a proven fact that saturated fats aren’t bad for you. In fact, they are good for increasing your testosterone levels. Who would have thought?
Therefore, consuming eggs with the yolk, red meats, dark meats, nuts, olive and coconut oils, fatty fish like salmon and more is good!
Some people can handle dairy no problem, but I personally don’t do any dairy. My body doesn’t like it for the most part so I generally avoid it.
You can still lean down with a high carb, low fat diet. But, I think men especially should increase their fat intake and lower the carbs.
I know women who have lost a lot of weight on high carb diets. At the end of the day, it’s all about how many calories you’re consuming on weekly basis.
For health benefits, think about dropping your carbs a bit and increasing your healthy fats. You’ll have more testosterone and more energy throughout the day as your body soon adjusts to your new diet.
4. How’s Your Vitamin D Intake?
One of the most overlooked ways to increase your testosterone levels is by increasing your vitamin D intake.
If you live in a climate where it’s cold and cloudy for most of the year like I do, this becomes incredibly important. It’s very difficult to get some natural vitamin D when the sun barely makes an appearance.
Therefore, you must take some sort of vitamin D supplementation if you wish to keep your testosterone at a healthy level.
Studies have shown that the lower your vitamin D, the lower amount of testosterone your body produces. Studies continues to point the link between low vitamin D and low testosterone. This is a case you should take seriously.
If you live in southern California and workout at muscle beach, you’ll never have to worry about this problem. For everybody else, get to the store and take 5,000 mg per day at a minimum.
As with any supplement, it will take your body several weeks to adjust. The key with supplements is to stay consistent.
Even in sunny climates, most people spend most of their time indoors. This is completely normal unless you happen to have a job that has you outside most of the day.
It’s important that you take supplements with food, especially fatty foods. Vitamin D itself is fat-soluble. Take it with a handful of almonds. Or eggs.
If your Vitamin D levels are already at an optimal state, then supplementing won’t make a difference. But, I would make the guess that 90% of the readers here don’t spend a lot of time in the sun.
Therefore, it makes sense to start taking some D.
5. Good Sleep and Overall Diet
Last, but definitely not least, is the importance of the amount of sleep you give to your body. From my experience, diet plays a big role in this.
I notice for myself that when I am eating healthy and getting up early, I don’t need nearly as much sleep as I think I do.
I will have days when I go to bed at midnight and wake up around 4 or 5. I’m not even tired. And, I go through the days perfectly fine.
On the other hand, I will have days where my body wants to sleep for 10 hours.
The point is that I listen to my body. I don’t try to force it do sleep when it doesn’t want to. At the same token, I don’t force it to get up if it wants more rest.
I understand that most people don’t have this luxury. You have to get up for work at a certain time everyday. I get that. I fortunately have found success in other business ventures where I can get up whenever I want.
I have made the conscious choice to get myself up early in the morning. I am more productive, my energy levels are higher, I’m happier and my workouts are better.
It has also been shown through studies that sleep deprivation in men lowers testosterone. If you are consistently getting less than 6 hours of sleep, your testosterone will take a hit.
However, if there are days where your body seems to only want 4 or 5 hours of sleep, don’t worry about it. Listen to your body as I always say.
Diet plays a role in this as well. I notice for myself that I don’t need as much sleep when I’m eating healthier foods.
If I keep my carb levels around 150g per day, I have more energy. When I would bulk on high carb diets, my body always wanted at least 9 hours of sleep. I was sluggish.
It can take your body a few weeks to adjust to the Warrior diet. Give it time. You will soon see that your energy level increases as your body heals internally.
Avoid Testosterone Supplements
I generally advise men to avoid actual testosterone pills. If your doctor wants to prescribe you with pills, then by all means do what the doctor says.
But, if you’re worried about low T and you’re not lean, then you should first focus on reducing your body fat.
Your legs take up half of your body. They burn the most calories when you work them out. Therefore, it would be of your best interest to hit them twice per week.
Hitting the shoulders and legs multiple times per week will do wonders for both fat loss and increasing your testosterone.
You don’t need pills or supplements to increase your T levels. In fact, most of these supplements are complete garbage. You don’t need them.
Questions? Comments? Lets get the discussion going.