Boost Testosterone Naturally, Reverse Gynecomastia

looking at two of the main studies linking sleep to testosterone

learning the key metrics for sleep quality and a deeper look at my favorite sleep tracking devices

These are the most effective sleep hacks to optimize sleep quality and involve syncing your circadian rhythm up to the sun, sleeping in a dark and cold room, and avoiding blue screens before bed

These last sleep hacks involve optimizing caffeine consumption, avoiding alcohol before bed, diagnosing low blood sugar problems that are impacting sleep. and learning about the science-backed supplements to optimize sleep quality.

There is a surmounting amount of evidence that resistance training increases testosterone. The following videos will get you started on some basic strength training moves, but there isn't a shortage of how to videos and training plans on the internet. Bottom line is you need lift heavy things to increase T, the more volume of muscles you activate the greater the hormonal response (so do big compound movements).

Workout 1

Warmup: Thoracic Breathing, Halos 2x16, Jobes 2x12

Press: 3 sets

Week 1: 5 reps @ 65, 75, 85 %1rm

Week 2: 3 reps @ 70, 80, 90 %1rm

Week 3: 5/3/1 @ 75, 85, 95 %1rm

Week 4 5 reps @ 40, 50, 60 % 1rm

Accessory:

Close Grip Bench 3x8

Bent Over Row 3x8

Alt Arm Incline Bench 3x8 each arm

Pullups 3x12

Lateral Raise 3x10

Warmup: Dynamic warmup, Hip Extensions 2x12, Squat Walks 2x12, Step Downs 2x8

Deadlift: 3 sets

Week 1: 5 reps @ 65, 75, 85 %1rm

Week 2: 3 reps @ 70, 80, 90 %1rm

Week 3: 5/3/1 @ 75, 85, 95 %1rm

Week 4 5 reps @ 40, 50, 60 % 1rm

Accessory:

Front Squat 3x8

Single Leg Rdl with Landmine 3x8

Lateral Lunges 3x10 per leg

Drop Back Lunges 3x10 per leg

Calf Raises 3x16

Warmup: Thoracic Breathing, Halos 2x16, Jobes 2x12

Bench Press: 3 sets

Week 1: 5 reps @ 65, 75, 85 %1rm

Week 2: 3 reps @ 70, 80, 90 %1rm

Week 3: 5/3/1 @ 75, 85, 95 %1rm

Week 4 5 reps @ 40, 50, 60 % 1rm

Accessory

Dumbbell Bench 3x8

Lawn mower row 3x8

Arnolds 3x12

Face Pull 3x12

Reverse Fly 3x10

The kettlebell swing is undoubtedly the king of workouts if you are looking for the biggest bang for your buck, or return on time working out. Everyone, regardless of fitness level, should learn the fundamentals of the kettlebell swing.

Coach Conor of Paramount Performance gym in Sacramento shows off how to deadlift properly without hurting yourself, and the two most common faults he sees (even in body builders!)

The humble pushup...yes we need to cover this because so many people do these wrong. Perfecting the pushup is going to have awesome returns - and there are no excuses since you can do them from the comfort of your own home.

The inclusion of healthy whole foods that are micronutrient-rich will ensure you have the trace vitamins and minerals that are crucial for testosterone production. There is a huge list of micronutrients that are required for healthy T levels

The majority of Americans get their saturated fat from mixed foods, for example, pizza, burgers, burritos, etc. These mixed foods are NOT what we are referring to when we talk about saturated fat being healthy...this section covers healthy fats and cholesterol impact testosterone.

Eggs happen to be nature’s perfect powerhouse of nutrients, vitamins and minerals while being rich in healthy fats and have a perfect proteins / amino acid content. More healthy fat goodness, as avocados pack some of the healthiest fat ratios of any testosterone boosting food – made up by the majority of monounsaturated fatty acids. Besides being a better source of potassium than bananas, they also are loaded up with fat soluble vitamins to go along with the healthy fats

Almonds are high in vitamin E and antioxidants, but also contain phytates (which is alleviated by soaking them). The antioxidants and rich micronutrient profile make them a solid testosterone food.

Macadamia nuts are also high in healthy saturated fats, vitamin E, phosphorus, and potassium. They go rancid pretty fast, though, so store them in the freezer or eat them fresh. They are 59% monounsaturated fat and 12% saturated fat which make these a perfect healthy fat powerhouse testosterone boosting food.

Brazil nuts were made popular for a testosterone boosting food as part of the 4-Hour Body. The main reason is that brazil nuts contain selenium, which is a trace mineral required for testosterone production. They are high in linoleic acid and also go rancid a few days after shelling, so be very careful of where you source them. Some of the selenium is contained in the skin so make sure it isn’t all removed. Dave Asprey warns in the “The Bulletproof Diet” that Brazil nuts are also very prone to aflatoxins… Tim Ferriss goes into gory detail on the power of Brazil nuts and almonds in “The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman.” in the backup section titled “SEX MACHINE II Details and Dangers”.

Most chocolate bars would not be considered healthy, for the obvious added sugar (which crushes testosterone). Look for the highest percentage of dark chocolate from a good organic source, with no added sugar. Dark chocolate is a great testosterone boosting food because it contains polyphenols and antioxidants that reduce free radicals. There was a study that showed 85 percent dark chocolate raises good HDL cholesterol as well. One of the main reasons dark chocolate is good for testosterone and sexual health, is that there are over 20 peer reviewed studies showing it can increase blood flow.
Did we mention that dark chocolate is a superfood? In a 100g chocolate bar you have 25g saturated fat and total monounsaturated far at 12.8g, 80mg of caffeine and the following micronutrients.

Ginger is one testosterone food that has actually been researched. This study showed a solid 17% testosterone boost, as well as many other factors of fertility, although they don’t disclose how much ginger was used

The ideal diet and macronutrient ratio is highly dependent on genetics, physical activity level, the amount of lean muscle mass, and goals (like weight loss vs. muscle gain). Low carb diets, like the Slow Carb diet in the 4-Hour Body, have been shown to be fantastic for weight loss. Being obese gives you a 50% chance of having low T, whatever diet produces the most weight loss will give you the highest boost in testosterone.
For those that are already at a low double digit body fat percentage or lower, carbohydrates are crucial for testosterone production. This is one you HAVE to test out on yourself; you won’t find the solution in a diet book. In my case, I can shed pounds on low carb diet fast, but then it ultimately tanks my testosterone. It is well known that insulin and SHBG are inversely related, so long term ketogenic and low carb diets have the potential to lower free testosterone levels.

High estrogen levels in men lead to excess weight gain and gynecomastia (man boobs). Gynecomastia is caused by altered androgen (testosterone) to estrogen ratio, which can be either from low testosterone, high estrogen via over aromatization (conversion of testosterone to estrogen), or both. Increased levels of aromatization can happen from aging, from obesity, and decreased liver health (e.g. cirrhosis).