I had great success, more than doubled in one year. Long and short of it, cleaned up diet / high protein, lifted heavy 4-5 days, incorporated cardio, ton more sex, got a cold plunge tub, meditating most days, grounding and sun.
What about supplements? Stress management? Sleep routine? … looking to keep on the health track. What’s your success story?
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I wish it was that easy. I do all of this and still fucked. Body hates me. Currently on jetenzo because my body just won’t produce much. It’s easier than injections.
If you’re eating well, sleeping well, exercising, and not too stressed, then there’s nothing else you need to do unless you find it intrinsically fun/rewarding.
Most everything in health beyond those big 4 (and #5, minimizing alcohol/tobacco/drugs) is really just invented to sell you shit.
Supplements are at the bottom of the totem pole. It’s mostly about a solid 7-8 hr sleep schedule, morning sunlight, zinc, natural protein and vegetables, and regular resistance training (esp legs).
All those things have worked wonders for me. It’s kept me focused too. I just finished six weeks of 60-hour workweeks (busy time of year) and it wouldn’t have been possible without all the above.
Do hard things. Confront challenges. Take deep accountability. It’s hard but that made me willing to grow metaphorical “balls of steel” that translated into real ones.
Idk your sleep schedule so it could already be dialed in, but sleep is incredibly impactful on your T levels.
I’ve struggled with a consistent schedule and recently incorporated some Magnesium Glycinate which has helped tremendously to wind down, plus a few other pros. Your test will fluctuate if you get poor sleep, and we all know the benefits of great sleep and the cons of extended periods of lack of sleep.
Everything else you mentioned I also agree and do myself. But sleep is the #1 most important factor for health and optimal testosterone levels
Deadlift (at least) twice your weight regularly. Squat heavy. Sleep at least 7 hours a night. Don’t hit the snooze button – jump out of bed and get after your day.
The last one I admit is my kryptotite. The rest of the boxes I check regularly. So far (I’m in my mid 40s) it works like magic.
Keep doing what you are doing.
Testosterone replacement therapy through a men’s clinic is what worked for me. You can downvote at your leisure, I didn’t break my endocrine system.
Minimize cortisol
Clomid 50mg daily
Why would I want higher testosterone levels? I’m honestly asking, I don’t know.
Inject it. I’m way out of the natural range though 😂
Why is every men’s subreddit obsessed with testosterone?
Diet matters a lot. Quit eating carbs and sugar. Stop drinking soda and anything else with sugar. If you do eat carbs potatoes are best carb. Avoid seed oils.
The biggest thing for me is lifting, gym or start doing heavy jobs consistently. my test usually skyrockets along with taking D3,K2 and a multi daily helps too. I also eat 2 hard boiled eggs and an avocado daily every morning
For me it was actually pretty simple just actually working and excerise regular and I cut things out my diet for example
10 started parking in the back of parking lots and walking in
Just some things I did to raise my T levels as a 43 yo 6ft2in tall athletic 192 pound guy
Tell me you don’t have kids without telling me you don’t have kids.
I quit masturbating altogether for unrelated reasons, but have found an ancillary benefit to be at least feeling like I have more testosterone. My body has changed in ways that seem to suggest that.
Sounds like you need to see an endocrinologist and see if you even have low testosterone first. Then follow their guidance. All the potions, shakes, mass marketed diets and stuff doesn’t do anything. Plus if you have abnormally high testosterone you’re prone to a variety of cancers. The system is self regulating unless you have some health problems – hence seeing a specialist.
Head on over to r/biohanckers for many posts about this.
Tongat Ali is the only supplement that actually works other than steroids.
Otherwise it’s about lifting heavy, sleeping and eating well.
As has been said, just focus on your general health.
If do actually have low testosterone make sure you get full blood work, including your thyroid hormones (not just TSH), and a sleep study
I took 5,000 IUs of Vitamin D per day, Ferrasorb by Thorne (Vitamin C and iron glycinate). Lifted weights 3 times per week. Testosterone went up by 50% in 3 months.
I’ve been averaging 4-5 hours of sleep for 10 years. Yes, I know that’s bad. No, there’s nothing I can do about it. I’m one of those people who doesn’t need much sleep and my life schedule won’t allow for more. DHEA really helped me. I’ve more energy, more stamina, and much better regulation of my mood.
I recommend getting testosterone check for your annual blood work, even in your 30s so that you have some baseline values to check against as you get older
Eating raw onion, generally the red ones. Takes about 2-3 months to really notice improvement in one’s performance but it does work. There is just one tiny issue…..you smell like onion.
Daily Cialis has been shown to increase testosterone.
Enclomiphene.
Make sure you’re eating enough cholesterol. You can’t make steroid hormones without it.
Some good suggestions in the comments but fundamentally DIET. You MUST ensure you are eating the correct foods. Not the fad diets that is often pushed on social media and by fitness personalities. Testosterone is synthesised from cholesterol. Without it you will have very poor levels! There is a reason our grandfathers had higher T levels. Cholesterol has been viewed negatively in recent decades. Eat whole eggs (with the yolk) and eat plenty of fatty meat. Eat complex carbohydrates and make sure you are eating enough! My levels were in the ground when I was in my 20’s now I’m in my 30’s I feel more virile than I did then. Don’t over exercise either. We think more is better but actually less is more. 3 x 45 minutes heavy lifting with intensity is all you need a week to spike testosterone. Some men even benefit from twice a week. Make sure you have no mineral deficiencies. Reduce stress and try to get as much sleep as you can…which of course becomes more difficult as we get older and have more responsibilities. If you do this and stay consistent there’s no reason you can’t have high levels of testosterone well into your 40s like our Grandfathers did. Disclaimer this is not medical advice. Always consult your physician All the best. Enjoy your 30s
Shots.
I changed my diet, exercised, lifted, etc and it didn’t change a thing. It’s great that just some lifestyle changes work for some guys but we need to change the message that it’s as simple as that.
Saw an endocrinologist and she prescribed testosterone shots. But I am 51 so this is more old age caused.
A super cheap and ridiculously effective supplement is dhea. I’ve been taking it daily for two years and it’s changed my life. I’ve had terrible anxiety my entire life and felt I was low testosterone, took a chance on dhea and it improved just about every area of my life. I also work in a kitchen, so very physically active which probably helps it metabolise.
150mg test C weekly 🤷♂️
BHRT is a game changer and I’m never going back. Not TRT, by the way – BHRT is the gold standard
I have no hard evidence, because I never had my testosterone measured. However, I noticed an increased libido, more energy, and some weight loss after fixing a potassium deficiency that I had on a blood test. I looked it up and there seems to be a correlation between low potassium and low testosterone.
Sleep Study/CPAP machine, weight loss (recommend a GLP-1) and weight lifting general exercise. Also not crashing with a huge calorie deficit
Why a cold plunge tub?
200mg/week, will easily double it. You may want to get into r/steroids and do 500mg/week, but that’s too much for people that aren’t into bodybuilding and certain sports where being bigger, faster, or stronger is advantageous