“30 Days” Update: Day 4 – Increase your Testosterone.

Welcome back!

The goal for today is to start doing at least 3 things that have been known to have an effect on your body’s testosterone production.

How in the hell do you that, you ask? Well according to the 30 days blog over at the Art of Manliness, the following list is made up of things you can do to help your body increase T production:

1. Get at least 8 hours of sleep tonight.

2. Do not smoke at all today. (If you don’t smoke right now, you can’t count this one as one of your 3)

3. Do no eat anything with soy in it. You’re going to have to read labels. It will blow your mind how many things contain soy these days.

4. Meditate for at least 10 minutes. This will help you de-stress.

5. Do resistance training. Lift some weights and do compound exercises like squats, deadlifts, dips, rows, and pull-ups. They’ll boost your T more than bicep curls. You also need to use heavy weights and short sets. If you’re looking to maximize your T, I highly recommend theStrong Lifts 5X5 program.

6. Eat a serving of good fat. As you fat intake goes up, so do your T levels. Aim to get at least 30% of your calories from fat today and spread your consumption of it throughout the day. Monosaturated fats-the kind found in nuts, fish, olives, olive oil, seeds, and avocados-are particularly beneficial to your testosterone level (and your health).¹⁰ Also, don’t be afraid of saturated fat; that whole business about it raising your cholesterol and causing heart disease is a bunch of rubbish.¹¹

7.  Eat a serving of animal protein. Vegetarian diets have been proven to lower your T levels.¹² So go ahead and have that steak. (This might be the easiest day of the challenge yet!)There’s no need to overdo it though; a diet with a carb to protein ratio of 2:1 is ideal for testosterone production.

8. Eat a serving of cruciferous vegetables. Veggies like broccoli, cauliflower, radishes, turnips, cabbage and brussel sprouts contain Diindolylmethane which helps balance your estrogen and testosterone levels and increases the amount of free circulating T in your body.

9. Have morning sex (if you partner is willing, of course). Just having an erection increases your testosterone. And you already get a surge of T when you wake up, so this will bump it up even further.

Alright, there’s the list. What are you waiting for? Pick 3 and get on it! As for me, I’m going to work on getting at least 8 hours of sleep each night, have some meditation time to reduce stress, and get more of a 2:1 carb/protein ratio in my diet – with more cruciferous veggies like Broccoli, of course.

If you were to pick, what would your 3 be?

Until next time,

~J