I think all of us can agree that it’s a very desirable achievement to have one’s T on the higher end. But with so many guys on the internet claiming to have doubled or even tripled their T levels with different protocols, it can be quite confusing to know what actually works and what doesn’t.
Maximizing your testosterone is mainly all about lifestyle and diet. Once that foundation is laid, additional supplements can be added if and where needed.
Here is my general guideline that I have created, listing 26 of the most important things to help maximize your testosterone.
1.6g/kg/BW or 1.8g/kg/LBM. Protein can be higher as long as a 1:2 ratio of protein to carbs is maintained. (from whole food sources and not powders and shakes which are devoid of micronutrients and other compounds found in meat). Bone broth or gelatin is an excellent source of protein.
30-40% of your calories (from saturated fat sources and cholesterol. If cholesterol intake is high then fat intake can be lower). Avoid foods high in polyunsaturated fats.
The rest of your calories can be from carbs, with a minimum of 2:1 ratio of carbs to protein. Meaning if you’re eating 150g protein, then you should eat at least 300g of carbs.
A surplus of 250 calories+ above maintenance.
- BMR = weight in kg x 22. Multiply with 1.3 if sedentary, 1.4-1.5 if lightly active, 1.6 if moderately active and 1.8 if very active.
- Lose excess fat.
- If you’re very overweight, then losing weight first will be better than maintaining a small surplus. Use a 250-500 calorie deficit to drop weight over time.
- Eat nutritious food:
Such as red meat, organ meat, shellfish, eggs, dairy, fruits, etc. for micronutrients.
- Enjoy some coffee/espressos
- Eat organic non-GMO food
- Pesticides, herbicides, fungicides, etc, can mess with the gut, promote inflammation and lower testosterone.
- Avoid gut-irritating foods
These foods contribute to inflammation and leaky gut, which lowers testosterone. Gut irritating foods can include (it differs between individuals):
- High FODMAP foods
- Nightshade – test to see to which ones you are sensitivity to
- Crispy foods
- Focus on destressing constantly
Stress lowers testosterone production. A few tips to manage stress:
- Breathe deep and slow. My favorite method is 4 seconds in, 7 second hold, 8 second exhale.
- Listen to relaxing and/or upbeat music muscle
- Walk in nature
- Have some carbs
- Think of something funny or try to see the funny in the situation. If it seems impossible, try harder.
- Spend time with good people, but don’t use it as a scapegoat.
- Stop what you’re thinking at the moment that is stressing you out and focus on nature or the environment around you.
- Balance your cortisol with adaptogens
- Reset circadian rhythm.
- Go to bed each night at the same time and wake up at the same time.
- Get sunlight on your face and upper body each morning for at least 10 minutes. If you have more time at hand, do it for 30-60 minutes.
- Take 50-100mg vitamin B2 in the morning.
- Take a dopamine booster such as 50mg tyrosine/phenylalanine, adamantane, Catuaba bark extract, Tribulus Terrestris, etc., in the morning.
- Get lots of sunlight (sunlight is more than just vitamin D)
- Optimize sleep.
- Avoid endocrine disruptors:
Such as plastics, cosmetics, any chemicals really, food additives, such as thickeners, preservatives, colorants, flavorings, etc.
- Keep estrogen in check.
- Boost dopamine
- Protect yourself against EMF
EMF causes oxidative stress and damages the testicles
- Magnesium is one of the best supplements to do so
- Be active during the day
- 10-60 minutes in the morning
- 2-5 minutes intense before a meal
- Walk 10-30 minutes after each big meal
- Use a standing desk
- Don’t sit on chairs, but rather on a cushion on the floor
- Improve insulin sensitivity
- Walk after each meal
- Avoid foods that spike your insulin
- Use insulin-sensitizing supplements, such as bitter melon, magnesium, biotin, rock lotus, etc.
- Lift heavy weights
This lowers stress, increases androgen receptors and speeds up the metabolism.
- Move explosively:
Explosive exercises such as jump squats, hill sprints, muscle-ups, etc., burn a lot of glucose rapidly and create lots of steroids in the process.
- Lower cortisol
If adrenals are overactive, due to an imbalance in neurotransmitters
- Don’t watch porn or masturbate
This lowers dopamine, and messes up your psychology big time. Most people think it doesn’t affect them because they still feel normal like everyone else, but everyone else’s psychology who watches porn is also messed up. It’s just the new norm, so you feel you fit it. Don’t fit it, rise above it.
- Keep serotonin in check
Serotonin inhibits GnRH release and inhibits testosterone production. To lower serotonin and it’s inhibitory action, use:
- 5-HT1A agonists – zinc (Am, iH), methylene blue
- 5-HT2A antagonists – Bacopa (Am, iH, NA (10% off code)), Ginkgo Biloba (Am, iH, NA (10% off code)), Feverfew (Am, iH)
- 5-HT2C antagonists – ginseng (Am, iH), silk tree (Am, iH) (if ginseng give you anxiety, use silk tree instead)
- The high serotonin personality
- Keep prolactin low
- Try the iodine protocol – do only for 1 week
- 200mcg vitamin K2 (MK-7) or 5mg vitamin K2 (MK-4)
- 1/2 tsp salt with color – no white salt
- 200mcg selenium (selenomethionine) (Am, iH)
- 400mg magnesium (glycinate) (Am, iH)
- 2g vitamin C (I prefer natural sources such as pineapple kiwi, Acerola cherry, rosehip, oranges, etc)
- 100mg vitamin B2 (Am, iH)
- 500mg niacinamide (Am, iH)
- Cardenosine (optional, but synergistic)
- Apply 4 drops Lugols Iodine on testicles and take 2 drops orally.
- Focus on your neurotransmitters if things are still not right
If you need help with anything, such as have a question or require coaching, reach out and we’ll discuss the best course of action.
As always, thanks so much for reading my article. Let me know in the comments below if you have any questions. And if you found this article to be insightful and helpful please like and share so this information can help others as well.
Have you signed up for my Fun Fact Friday Newsletter yet?
If not, you don’t want to miss out.
Every Friday I share a weekly special, with my readers, of the small things I did and learned that week; things I found interesting, maybe a good book I read, something I’m experimenting with, an exercise that’s giving me great results, a new supplement I’m trying out, an inspirational quote, things like that. I also give a link to the article I did that week so you can stay up to date with my articles.
Want to join us?
Simply provide me with your email address and you’ll get signed up!