Getting Shredded with Science - Boost Testosterone Naturally
4.4 (61 ratings)
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Getting Shredded with Science - Boost Testosterone Naturally

skip the scammy testosterone boosting supplements and hormone replacement, learn how to raise T quickly and naturally
4.4 (61 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
1,721 students enrolled
Last updated 8/2016
English
Price: Free
Includes:
  • 1.5 hours on-demand video
  • 2 Articles
  • 2 Supplemental Resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
find the right supplements to naturally raise testosterone
stop wasting money on supplements that don't work
avoid hormone replacement therapy and raise testosterone naturally
learn to measure and improve sleep quality to boost testosterone
View Curriculum
Requirements
  • desire to effortlessly lose weight or build muscle
  • want to live longer and avoid disease
  • think you may have low t, or been diagnosed with low t
Description

This course covers natural ways to increase your testosterone, including a simple, quick, and inexpensive protocol for testosterone boosting supplements that work.

In this course you will be able to identify the common vitamin and micronutrient deficiencies that cause low T, which supplements you should include in the base stack, and find out if popular testosterone boosting supplements actually work. It is well known that healthy and normal testosterone levels help you lose weight faster, gain muscle mass and prevent disease.

This class covers an overview of the base supplement stack you should be using on a daily basis. We will also look at which supplements, including herbs, minerals, and prehormones, actually work for raising testosterone and which ones are scams. Learn which supplements you need to cycle and which ones you don’t.  I'm also including the megaguide on sleep optimization that covers how to measure sleep quality and hacks to improve sleep enough to impact testosterone production.

Who is the target audience?
  • people that have been diagnosed with low t
  • anyone who wants to build muscle mass or lose weight easily
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Curriculum For This Course
Expand All 26 Lectures Collapse All 26 Lectures 01:28:28
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The Essential Guide to Testosterone Boosting Supplements
9 Lectures 33:02

Hey guys, this is JM. This course covers natural ways to increase your testosterone, including a simple, quick, and inexpensive protocol for testosterone boosting supplements that work. 

In this course you will be able to identify the common vitamin and micronutrient deficiencies that cause low T, which supplements you should include in the base stack, and find out if popular testosterone boosting supplements actually work. It is well known that healthy and normal testosterone levels help you lose weight faster, gain muscle mass and prevent disease.

Introduction
01:34

You will learn why hormone replacement therapy might not be the best place to start if you have low T - and why supplements are underrated (hint - they are proven by science to raise testosterone in HUMAN studies!)

Why hormone replacement therapy is potentially dangerous
04:33

This section is about categorizing all the supplements that have been researched to raise testosterone into easy to understand groups - such as ones that are safe and effective to take on a daily basis and which ones you should be cycling.

Thoughts on Testosterone Boosting supplements in general
04:25

Vitamin D is arguably the most important vitamin to supplement with for general health, and can give a healthy testosterone boost to people who are deficient. Recent studies show that up to 75% of Americans are insufficient for vitamin D (which means 20-30 ng/dL in measured blood tests) and 30% are deficient (lower than 20 ng/dL). This is pretty bad considering it regulates over 1000 genes, and is a precursor to testosterone production. The good news is – it’s stupidly cheap to supplement in the bioavailable form, vitamin D3.

find the optimal dose of vitamin D to solve low T
04:17

Zinc and magnesium have a few things in common. They are extremely hard to obtain optimal levels from diet, most of the population are deficient in them, and very well studied that being deficient in them leads to low testosterone. This section covers how to properly dose them and why most people are deficient in them.

how to megadose zinc and magnesium (key minerals for testosterone)
02:59

Creatine can boost muscle mass and testosterone? Sign me up! This section covers how to formulate the optimal base testosterone stack for daily use that is inexpensive, safe, and effective.

creatine rounds out the basic t supplements stack (less than $0.50 / day)
02:11

If you want to try additional supplements beyond the base stack, here are the ones to start with. We dive into the research on each of these human studied testosterone boosting supplements.

other evidence based supplements for raising testosterone naturally
04:38

These testosterone boosting supplements may work...but need more research. Learn why some might be effective.

potential t boosters that need more research, but may work on infertile men
04:06

Most testosterone boosting supplements are scams. There are a lot of supplements that claim to raise testosterone even though they have been proven by science in multiple studies to be ineffective. Watch out for these ones on any scammy sounding testosterone boosting supplement!

Watch out for these supplements that claim to boost T (hint...they DON'T)
04:19
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Sleep your way to Increased Testosterone - Optimize Sleep Quality over Quantity
4 Lectures 23:10

looking at two of the main studies linking sleep to testosterone

The Science of Sleep and Testosterone
02:41

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

How to quantify sleep quality (and why more isn't necessarily better)
05:44

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

Sleep hacks - syncing your circadian rhythm and manipulating light
07:03

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.

more advanced sleep hacks and the best sleep supplements (evidence based)
07:42
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Training for Optimal Testosterone
6 Lectures 17:16

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).

Resistance Training is Essential for Raising Testosterone
01:49

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.

Kettlebell Fundamentals
03:46

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!)

How to Deadlift properly (and how to not hurt yourself)
03:33

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.

Perfecting the pushup (no excuses to not do these every day)
02:33

Pullups - Activating high volume of muscle for maximum androgens
03:18

Standing Press
02:17
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The 10 Essential Testosterone Boosting Foods
7 Lectures 15:17
The 10 Essential Testosterone Boosting Foods
01:08

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

Vegetables - micronutrients, vitamins, and minerals
01:42

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.

Healthy Fats and the impact of Cholesterol on testosterone
03:59

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

Eggs (the king of T boosting foods) and Avocados
02:04

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”.

Nutrient Dense and Healthy Nuts
01:11

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

Dark Chocolate and Ginger
02:10

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.

Clean burning carbs for testosterone
03:03
About the Instructor
JM Hands
4.4 Average rating
61 Reviews
1,721 Students
1 Course
Engineer by trade, health enthusiast, testosterone expert

hey guys, this is JM - owner and founder of testosterone hacker. I am an electrical engineer by trade, and am currently a product manager for a major tech company. In my free time I research health and fitness and have been writing about testosterone for the last couple years. I want to help other guys that are in the same situation as I was a few years ago when I was diagnosed with low t, and needed to find a way to fix it naturally.

Conor Foley
4.4 Average rating
61 Reviews
1,721 Students
1 Course

Owner/Head Coach Paramount Performance, B.S. Kinesiology, CSCS, Gainz. Driven to teach others about the importance of proper movement mechanics and lifestyle choices to minimize pain and improve performa