In 4 years, I increased my testosterone levels by 21.93X

Good morning,

Did you know that by 2030, a 40-year-old will have 50% less testosterone than a 40-year-old in 1980?

I remember those years as if they were yesterday. I had everything I ever asked for, yet I was depressed and tired. I was living fatigued, as if someone had drained my batteries.

I was 30, but I felt 70. Little did I know that the answer was hidden in my daily routine. Below, I am attaching my testosterone reports, just so you see that I put my money where my mouth is.

But first, let’s go through the 3 habits that drain your testosterone

1. Lack of sleep: At least 15 percent of the adult working population in the US gets less than 5 hours of sleep a night and suffers many adverse health effects because of it.

One study found that skipping sleep reduces a young man's testosterone levels by the same amount as aging 10 to 15 years.

2. Low-fat diets: New research published in The Journal of Steroid Biochemistry and Molecular Biology found that low-fat diets decrease men's testosterone levels by 10-15%.

3. Not lifting weights: This is more of a correlation vs. causation scenario. Low testosterone decreases muscle mass because it inhibits the binding of testosterone to key receptor cells.

Now, let’s talk about 5 foods which you need to get out of your pantry now if you want your testosterone levels to spike.

1. Alcohol: Heavy alcohol consumption can lower your testosterone levels and impair your fertility.

Alcohol interferes with the release of gonadotropin-releasing hormone, a regulator of the reproductive axis from the hypothalamus.

2. Sugar: Many studies have found a connection between high-sugar diets and increased testosterone levels.

3. Vegetable oils: Most vegetable oils contain high levels of polyunsaturated fatty acids. Although these fats can be healthy in moderation, high amounts are associated with lower testosterone levels.

4. Trans fatty acids: Primarily found in processed foods, trans fats are generally harmful to one’s health.

5. Soy: An older study from 2005 involving 35 men found that drinking soy protein for 57 days resulted in decreased testosterone levels.

While this was a small study, another study based on rats found that consuming phytoestrogens decreased testosterone levels.

In 4 years, my testosterone levels increased by 76.3% (Reports below)

Low testosterone affects 1 in every 4 men over 30 and is connected to a range of health issues like obesity, diabetes, and heart disease, among others.

The good news? The ETB Method can fix it

Here’s how it works:

• Step 1

Eat foods like broccoli and cauliflower, which contain compounds that inhibit estrogen production. Increase olive oil intake.

One 2013 study found that men who replaced butter with olive oil for 3 weeks showed a 17.4% increase in testosterone. What you eat matters.

• Step 2

Avoid weight training to failure. Training between 70-90% of your max effort leads to the BEST increases in testosterone for the subsequent 24-hour period.

Bonus: Focus on your lower body twice as much as your upper body in training. It helps by increasing muscle mass, triggering hormone release, and enhancing insulin sensitivity.

• Step 3

Avoid mouth breathing; it can raise carbon dioxide levels, lowering testosterone and estrogen. (I started using a retainer overnight.) Also, learn to breathe through your nose when exercising.

Why this matters:

Testosterone levels have been dropping by 1% yearly since the 1980s. The more intensely we seek comfort, the quicker we age.

While it may not be your fault, it is still your responsibility to address it.

Here are 6 more unconventional ways I used:

1. Replaced butter with olive oil

2. Slept in a colder room (65ºF)

3. Trained my lower body twice a week

4. Got sun exposure 2 to 3 times a week

5. Had 400 mg of magnesium before bed

6. Stopped using materials with BPA/phthalates

My Client Jesse Joined the 40 lbs Club

How did we do it?

• We optimized his sleeping schedule understanding his chronotype and dealing in a suitable evening routine.

• We adjusted his training schedule to ensure optimal recovery.

• We incorporated strategic calorie cycling to optimise using fat for energy

Are you an executive who wants to increase energy, decrease pain and take back control of your health? Click this link to apply to work 1-1 with me. See you soon, and thank you for being here.

See you next week!

Diego Carrete

Chief Executive Officer @ FIT LIFE FZCO

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