Raise your
testosterone guide
raise your testosterone guide
Raise your
testosterone guide
Men and women. We all start out the same in utero. Then our chromosomes
tell our bodies to bath us in male hormones like dihydrotestosterone (DHT),
which comes from testosterone, and we begin “turning into” a male. Without
testosterone you would not have a penis or testicles. Testosterone is literally
THE male hormone and, although women also have a small amount of
testosterone, it the hormone that gives us more body hair, lower voices,
bigger and stronger muscles, differences in fat storage (less overall body fat
and different areas of storage) and it even changes the brain, making males
typically better at certain things like spatial awareness.
It’s also the hormone that is currently under attack. Scientists have noticed
that, overall, men’s testosterone levels have been declining CONSISTENTLY
for the last few decades averaging a general decline of 1% PER YEAR. This
means that the average man today has 17% less testosterone than a man the
same age just 17 years ago. You likely have less testosterone than your father
did at your age.
raise your testosterone guide
A 2016 study showed that the average 20-34
year old male could apply 98 pounds of force
with a right handed grip, which is significantly
lower than the 117 pounds by a man the same
age in 1985. Rates of certain reproductive
disorders in men have risen over time, while
multiple European studies show that sperm
counts are declining.
What the hell is going on?? Are men becoming
women? Not so fast…although there may be
some environmental factors that may play a role
in what appears to be a worldwide
phenomenon of testosterone declining, what
is likely the main cause has to do with how we
eat and how we live. Modern lifestyle has been
changing rapidly for decades, and men today
eat different foods and live different lives. There
are a few things we know FOR SURE that can
have a positive effect on testosterone levels that
men are just not doing like they used to. In this
guide I am going to highlight 4 things you can
begin to do now that should have quiet a
dramatic impact on your testosterone levels. I
have had many clients raise their testosterone
levels significantly my applying what you will
read in this guide.
raise your testosterone guide
Lift heavy weights
Of all of the simple things you can do starting today to raise
testosterone levels, nothing will have the immediate impact
that lifting weights will have. In fact, if you do a PROPER set of
barbell squats or deadlifts your testosterone levels will spike
almost immediately. Now keep in mind that immediate spike in
testosterone is temporary, however, over time weight training
creates long lasting rising levels of testosterone and those
levels will stay elevated so long as you keep up your routine.
That being said, it’s important to note that HOW you lift weights
makes a HUGE difference in terms of muscle being built and,
as a result, how much testosterone you end up producing. In
fact, if you lift weights the wrong way you will not only NOT
raise testosterone, you may actually lower it. It’s true. Resistance
training is a stress on the body, and when stress is applied
improperly it can overcome the body’s ability to repair and
build and as a result can cause lowering levels of testosterone.
This makes perfect sense. When resistance training is done
properly (this is key) you will be sending a signal to the body
that says, “I need to be strong.” This signal not only triggers
muscle growth but it also triggers an elevation of testosterone,
since testosterone is the chief strength and muscle producing
hormone. Remember, your body wants to get better and more
efficient at what you do most often, and if you are lifting heavy
things on a somewhat regular basis your body will aim to get
better at it.
If you want to raise testosterone with weight training, then
focus on BUILDING muscle and strength. Don’t worry about
endurance and stamina, as both of those physical attributes
don’t require much strength. Not saying they are bad; they just
shouldn’t be the focus of your training. This means you should
avoid circuit type lifting and boot camp type routines. Instead,
do straight set style training with a special emphasis on free
weight compound lifts that are proven strength and muscle
builders. Exercises like squats, presses and rows are king. If you
like your routine to be planned out for you check out MAPS
Anabolic.
Our grandfathers didn’t need to go to the gym to send this
signal. They probably lifted heavy things as a result of their
normal day to day lives. This may be one of the main reasons
for their high levels of testosterone.
raise your testosterone guide
Eat fat, protein AND carbs
When I first became a personal trainer 20 years ago, eating a low-fat diet was
all the rage. Low fat diets were considered best for health and best for getting
lean. In fact, when I first started training clients I used to tell them to never focus
on getting fat in their diet because we all “eat too much of it anyways.” Boy was
I wrong. Studies suggest that higher fat and dietary cholesterol consumption
results in higher levels of total testosterone levels while diets too low in fat result in
lower levels of testosterone
We now know that fat is not the enemy so long as they are the right fats. Fats that
don’t need special processing to be utilized are typically ok…even saturated fats.
Eat plenty of fatty fish, well sourced grass-fed beef, whole eggs, avocados, olive
oil, coconut oil, etc. to get in those healthy fats. Fats are essential for the human
body meaning you MUST eat fat or you will cease to be alive. They are used in the
production of your hormones. In other words, without fat your body can’t make
testosterone.
raise your testosterone guide
Today the big macronutrient enemy seems to be
carbohydrates. One of the most popular diets today is the
paleo diet, which is naturally very low in carbohydrates.
Another very popular diet is the ketogenic diet, which is very
low carb and very high in fat. In the fitness world, it’s super
common to drastically cut carbs or go low carb to get lean
and ripped. There is even a strange growing phenomenon of
people who go carnivore and ONLY eat meat!!
Unless you eat low carbs for health reasons, it’s smart to eat
some daily to maintain testosterone levels. Best sources
of carbs include those that are minimally processed. I also
recommend most people go gluten free, as gluten is a very
common food intolerance. Good source of carbs includes
rice, buckwheat, quinoa, potato, fruit and oats. Processed
sugar should be avoided due to their loose connection to
poor health and lower testosterone levels.
Carbs are not essential, meaning you could live the rest of
your life without eating a single carbohydrate. If you don’t eat
carbs your body will produce ketones from fat for energy, and
it will create its own glucose from protein for essential bodily
functions. HOWEVER, just because you can completely avoid
carbs doesn’t make it ideal.
Protein is the third macro nutrient and it’s also an essential
one like fats. You MUST eat adequate levels of protein just
to be alive. High protein levels are positively associated with
more muscle, strength and less body fat. Studies consistently
show that the upper limit for benefits that you will gain from
a high protein diet are in the 0.6-0.8 grams per pound of
bodyweight in relatively lean individuals. In other words, if
you are a 180lbs male then eat 108 to 144 grams of protein a
day to build the most muscle and give your body its best shot
at raising its testosterone.
Studies have consistently shown that eating a diet that
is very low carbohydrates will result in lower levels of
testosterone over time. I have also experienced this myself.
I ate a ketogenic style diet for over 2 years to remedy some
gut issues I was experiencing. Although the keto style diet
helped my gut issues heal, I also felt somewhat “off.” I got
my testosterone levels checked and I was in the normal
range, but I wasn’t satisfied, so I increased my carbohydrate
intake and tested myself 3 months later. To my surprise, my
testosterone levels DOUBLED.
raise your testosterone guide
get sunlight
We evolved, for the most part, being in the sun a LOT
more than we are today. It’s only been relatively recently
that we spend most of our time indoors. As
with anything that we evolve with, our bodies
developed a necessity for sunlight (along
with most living things). These days, the sun
has been demonized and we are told to stay
out of the sun or wear chemical containing
sunscreens to protect ourselves from the
cancer-causing rays of the sun. Although
getting a sunburn is never a good thing, we
have taken things too far.
testosterone in most men…likely due to the fact that most
men are low in vitamin D. In other words, I highly doubt
supplementing vitamin D if your levels are
already healthy will do anything for you,
however, the odds are your D levels are low.
“the most
effective way to
naturally raise
testosterone
is to get more sun.”
Exposing yourself to sunlight causes your
body to produce the essential, fat-soluble
vitamin D. In modern times, we simply do not get
a lot of sun exposure and, as a result, it is believed
that a majority of Americans are deficient in vitamin
D. Vitamin D is a crucial vitamin and is important in
in many essential functions in the human body from
bone formation to hormone production. Studies have
even shown that vitamin D supplementation increases
You can supplement vitamin D, however,
the most effective way to naturally raise
testosterone is to get more sun. If you are
pale, you don’t need much sun to get this to
happen; and you still want to avoid sunburn,
which is never good for you and may increase
risk of skin cancer. Some of my BEST recovery
days after hard workouts were when I went for
a long walk outside in the sun with my shirt off.
Arnold and the California bodybuilders of the 70’s swore by
sunbathing post workout for its muscle building effects as well.
raise your testosterone guide
Get adequate sleep
We simply don’t get enough sleep these days. And when
we do sleep, it’s not of the ideal quality. Sleep is ESSENTIAL
for total health and just about every single chronic condition
from increased body fat, reduced muscle, increased rates of
diabetes and even cancer are connected to lack of quality
sleep. Poor sleep also will HAMMER your testosterone levels
and will increase your levels of cortisol, a stress hormone.
Typically, when cortisol is elevated for long periods of time
testosterone can’t do its job.
Sleep experts suggest 7-9 hours of sleep every night for
most of us. I like to add that this needs to be QUALITY sleep.
One of the things that reduces the quality and the hormone
balancing and testosterone boosting effects of good sleep is
our use of electronics. Devices like your cell phone or tablet or
television emit high levels of blue ray light, which trick the brain
into thinking the sun is out. If you are on these devices right
before bed and then shut them off to sleep, your brain is barely
registering that the sun went down. It takes at least an hour of
darkness for your brain to register that it’s night and prepare
itself to release its own sleep hormone, melatonin. This means
you could be laying there for an hour, even if asleep, and have
reduced levels of melatonin. Studies support this showing
that electronic use right before bed results in worse sleep and
lower levels of melatonin. Low melatonin also correlates to
lower levels of testosterone.
Here are a couple strategies to maximize the health and
testosterone boosting effects of sleep. Turn off ALL electronics
including lights for 1 hour before bed and go by candlelight.
This minimizes blue rays and lets your brain know it’s time to
make melatonin and sleep. A more convenient option is to
wear blue blocking glasses an hour before bed which limit the
number of blue rays that reach your eyes. This allows you to use
electronics and still get better quality sleep. I personally do this
every night and, although I thought I always had good sleep, I
noticed significant improvements in my wakefulness during the
day, suggesting my sleep improved.
For most people, simply doing the four things I listed above
should raise testosterone levels enough to be felt. More
energy, more muscle, and higher libido are common. Take care
of your hormones…they drive you and make you who you are.
Plus it’s pretty awesome to have high testosterone…it feels
damn good.
about the author
sal di stefano
Sal was 14 years old when he touched his first weight
and from that moment he was hooked. Growing up
asthmatic, frequently sick and painfully skinny, Sal
saw weightlifting as a way to change his body and his
self-image. In the beginning, Sal’s body responded
quickly to his training but then his gains slowed and
then stopped altogether. Not one to give up easily, he
began reading every muscle building publication he
could get his hands on to find ways to bust through his
plateau. He read Arnold’s Encyclopedia of
Bodybuilding, Mentzer’s Heavy Duty, Kubrick’s Dinosaur
Training, and every muscle magazine he could find;
Weider’s Muscle and Fitness, Flex, Iron Man and even
Muscle Media 2000. Each time he read about a new
technique or methodology he would test it out in the
gym. At age 18 his passion for the art and science of
resistance training was so consuming that he decided to
make it his profession and become a personal
trainer. By 19 he was managing health clubs and by 22
he owned his own gym. After 17 years as a personal
trainer he has dedicated himself to bringing science and
TRUTH to the fitness industry.