7 steps that increased my testosterone by 264%

Buenos dias!

With 10 days to go, one of the main things I want to do when I reach the sandpit is to get a hormone test to check my testosterone levels.

I've been sleeping more, spending more time in the sun, and feeling less stressed.

I’m confident that these changes have spiked my testosterone levels.

In 2018, my testosterone levels measured 1.960 ng/ml (below the range of 2.402-8.707 ng/ml) and a few months ago, they were in the 75th percentile (246% higher).

A 2007 study found that the average testosterone level of a 60-year-old man in 1987 was about 17.5 nmol/L, while in 2002, it dropped to around 15 nmol/L, indicating a yearly decline of approximately 1%.

These 5 warning signs tanked my testosterone:

1. Having a very low body fat

2. Pursuing a low fat diet

3. Overdoing cardio

4. Restricted sleep

5. Alcohol

Back when I posted about this on LinkedIn, almost 100,000 people benefited from it.

Today, we are diving much deeper to help you avoid what I went through.

The Strategy: Upgrade your life quality

Are we really living better?

“Most of us eat too much but don’t move enough”.

The annual global production of plastics has grown from 50 million to 300 million tons since the 70s. Science is now seeing the connection between this and the changes to our hormone health.

We are also surrounded by toxicity, many plastics contain chemicals known as endocrine disruptors (EDCs). These chemicals interfere with the body's hormonal functions.

Studies have identified connections between exposure to EDCs and various health issues, including attention deficits (like ADHD), immune system problems, metabolic disorders, early puberty, and reproductive challenges. Some EDCs have also been linked to reduced semen quality and lower testosterone levels, which could be a factor in the observed population-wide declines in these areas.

The Tactic: Enhance testosterone levels

“In 1987-89, 70-year-old men had higher testosterone levels than 55-year-old men did in 2002-04. Today, a 22-year-old man has the same average testosterone level as a 67-year-old man had in 2000. This means your testosterone levels are probably half of what your father's were and much lower than your grandfather's.”

To put this into perspective, I've outlined the 5 main areas below where testosterone influences your quality of life:

1. Energy Levels

• 1980: Men in their late 30s and 40s had more sustained energy due to higher testosterone levels.

• Today: More fatigue and reliance on caffeine are common, likely due to declining testosterone.

2. Muscle and Strength

• 1980: Building and maintaining muscle was easier with higher testosterone levels.

• Today: Despite regular workouts, muscle gain is more difficult.

3. Mood and Focus

• 1980: Stable moods and sharp focus were supported by higher testosterone.

• Today: More mood swings and difficulty concentrating are common.

4. Libido

• 1980: A healthy libido was more common, supporting intimate relationships.

• Today: Reduced sexual interest affects relationship satisfaction.

5. Metabolism

• 1980: Higher testosterone levels made weight management easier.

• Today: Weight gain is more challenging to prevent, even with similar habits.

The Habit: 7 steps for testosterone recovery

1. Train compound movements 3 times a week

   
   Strength training, particularly compound movements, has been shown to increase testosterone levels significantly.
   

2. Sleep at least 7 hours per night at the same time
   
   Testosterone production primarily occurs during sleep, making consistent, adequate sleep essential for maintaining healthy levels.
   

3. Increase Vitamin B, Zinc, and Magnesium
   
   Supplementation with these nutrients, particularly zinc, has been linked to increased free testosterone levels.
   

4. Avoid alcohol
   
   Alcohol consumption can interfere with testosterone production, particularly by affecting the liver's ability to metabolize hormones and by directly inhibiting the production of testosterone in the testes.
   

5. Bring your body fat between 10-18%
   
   Maintaining a healthy body fat percentage helps prevent the testosterone-fat cycle, where excess fat leads to lower testosterone levels and vice versa.
   

6. Avoid sugars and processed foods
   
   High sugar intake can lead to insulin resistance, which is linked to lower testosterone levels.
   

7. 30 minutes of sunlight 4 times a week
   
   Sun exposure helps stimulate testosterone production by increasing the pituitary gland’s release of luteinizing hormone (LH), which signals the testes to produce testosterone.

Executive of the week, Borja, Lawyer

Michael had been stuck in a diet cycle for years while working 16-hour shifts. After 5 life-changing months together, well, they say a picture is worth a thousand words.

How did we do this? See below:

That's it for today.

See you later in the week.

Become an asset, not a liability, to those around you.

P.S. When you are ready, there are 2 ways I can help:

1. For executives who want to work directly with me, we will fix your health markers, optimise your hormones, and improve your body composition Click here to apply and book a free introductory call with me

2. Take my free 2-minute science-based quiz that will give you clear guidance on the dos and don'ts for your body type, including what workout split to follow and which food groups to avoid Access it here for free