There exist thousands of methods for (allegedly) boosting testosterone and I’ve tried many. But no one wants a thousand extra things to think about. We want a handful of things to put on auto-pilot.

I kept what I suspect had the biggest return on investment and organized a list of Nutrition, Lifestyle habits and Supplements. I hope it helps you.

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Educated Guessing

I emphasize “suspect” because I don’t know, for sure, which practices worked and to what degree.

Investigator by trade, I’m good with observation and data collection. I recorded years of daily subjective feelings; anxiety, mood, libido etc. and objective biomarkers; strength, body comp, HRV, ketones, sexual performance etc.…even boners. ¯\_(ツ)_/¯

Using the scientific literature, my boner notes and a few blood tests, I’ve made an educated guess as to what drove my T gainz.

Benchmark Gainz (2014-2018)

Bodyweight: 170 – 190lbs

Body composition: ~16 – 10% bodyfat

Strength (Deadlift): mid 200’s – mid 500’s

Mindset: depression/anxiety – happiness/drive

The rate at which I’m able to develop strength, recover from training and grow muscle is exhilarating. The way I move and look wasn’t even considerable, several years ago.

More important than physical gains, were my behavioral gains. I feel alive, capable, smart, attractive and confident…and extremely funny. I’m also extraordinarily humble - obviously.

I feel more like myself, or, more how I’ve always thought I should feel. Not sure if that will make sense.

Before, I lived with an underlying sense of impending doom and insecurity. I was a bitch and my feelings and thoughts were manifested negatively in relationships and work. Life was pain and I was unhappy, and I didn’t know why.

Testosterone on the Brain

We know that brain cells have testosterone and estrogen receptors and many diverse behaviors are connected to testosterone in the brain.

“Hormones not only regulate and control social behavior but are also key to adult neurobehavioral plasticity.”

Even in women; [Testosterone] affects sexual desire, bone density, muscle mass and strength, adipose tissue distribution, mood, energy, and psychological well-being. If you’re a man (with healthy libido), the only thing you really took from that sentence was “sexual desire”, and like me, you are now fascinated with boosting your wife’s testosterone so she will desire to sexual you more.

The human experience is a product of biochemical reactions within our bodies. Testosterone shapes our behavior and, in a way, shapes who we are as individuals.

Lab Testing

Check this article out to see how I do simple, easy and cheap lab testing.

Before testing/most of my life: Standard American Diet (SAD). Sick and depressed, food allergies, GI issues, joint pain, brain fog, demotivation, physical weakness and what I now consider low libido.

Test #1 (107): 4 years ago, 2 years lazy Paleo-ketogenic, lots of vegetables, “cleanses”, bulletproof coffee, heavy supplementation (protein powders, pre-workout, vitamins)

Training: High frequency, high intensity training, isolation “bro-split” bodybuilding, jogging.

Other lab values were normal: HS-CRP, TSH, Estradiol, vitamins and minerals etc.

Test #2 (400): This year, 1-year carnivore diet, after ~5 years of keto. Almost no supplementation – essential amino acids, magnesium.

Training: 2 years competitive powerlifting

Test #3 (565): 1 month after test #2, No changes to diet or training. 1-month consistent supplementation, egg yolk ice cream, daily UV light method and weekly sprinting (all listed below).