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Between the ages of 25 and 30 a man’s testosterone level naturally begins to decline. But in this video I am going to show you how this 35 year old took some simple steps that boosted my testosterone levels significantly.
To check my testosterone levels, I’ll be utilizing LetsGetChecked.com once again, it’s seriously the easiest way to check your testosterone levels. LetsGetChecked sends you this little box that has everything you’ll need, you’ll prick your finger, collect a sample of blood, send it in and get your results in a few short days. It’s that easy. Not only can you check your testosterone levels, you can check a variety of other things as well. I’ve checked my cholesterol and a1c levels, it’s really an amazing tool to help you make positive changes in your life. You can use the code Simpleman20 if you’re interested in trying them out, it will save you 20% off their tests, I’ll put the link below in the description.
So in January coming off my 1 dozen eggs a day video I had an overall testosterone level of 645, which was right in the middle of the range a man my age needs to be in, but of course, I naturally wanted to see if I could boost it even higher. I did a bit of research on the topic and came up with a plan, here is what I did.
First, I started doing bodyweight squats. I started doing these a few times a week, but recently started doing them everyday. Doing exercises that incorporate the large muscle groups in the body have been shown to improve testosterone levels. I do some other exercises as well, but squats were the one exercise I really upped the intensity on. I will do anywhere from 100 to 300 squats a day.
Next, I started eating more red meat. Specifically steaks! Red meat contains zinc, and zinc is a natural testosterone booster along with vitamin D. I have been eating steak about 2 to 4 times a week for the last 8 weeks.
Speaking of vitamin D, I have been spending a lot more time outdoors lately and the sun is the best source of vitamin D for your body. I’ve been spending a lot of time outside walking more. Walking is great exercise which helps boost testosterone and it keeps cortisol levels low, which also helps with testosterone levels.
And finally speaking of cortisol levels, which is the stress hormone, I improved that even further by actually getting more sleep each night. I was typically getting about 6 hours of sleep each night, but for the last few months I have been getting between 7 and 8 hours.
So here is what you're waiting for, how much did my testosterone level improve? It started out a 645 but is now 820, an increase of 27%!
On my final testosterone test, I took a more comprehensive one, so you can see a little more information about my final results.
So beside my overall testosterone level being an 820 which is really pretty high for my age, my free testosterone level was a 46 which is really good, and my SHBG was just slightly high at 64.9, but since my overall testosterone level was really high and my free testosterone level was good, no worries there, but maybe in a future video I will see if I can bring that down a little bit.
Overall though, for just making some small changes, I got some pretty good results in boosting my testosterone! That’s all I have for you in this one, I’ll see you in the next one!