Here’s What No One Tells You About Spartagen XT Testosterone Boosting Supplements
Finally we’ve reached the very last post of Testosterone Week and in accordance with the comments from you all, here is the post you’ve been most looking towards. Today I’m sharing things i did during my 90-day experiment in order to double my total and free testosterone levels.
I’m afraid I actually have no super cool “secrets” to talk about and there are a very difficult shortcuts to boosting your T. Should you be expecting some magical potion or supplement or weird body hack that can instantly and naturally boost your T levels, what follows will definitely disappoint. Despite what some companies or websites might inform you, there’s no single thing that may boost spartagen xt reviews naturally for a long time.
The unse-xy truth is that increasing testosterone naturally simply boils down to making some long term modifications in your diet and lifestyle. As you’ll see, a few things i did to improve T largely boils down to eating better, exercising smarter, and having more sleep. That’s basically it. But similar to most things in life, the devil is within the details, so I’ll share with you precisely what I did so and give research that explains why the things I did so helped boost my testosterone.
The good thing is that while the things I suggest below will enhance your T, their effect is hardly limited by testosterone. They’ll greatly increase your overall health and well-being simultaneously.
Ready to get going?
The Obligatory Disclaimer
As I do have a pretty manly mustache, I’m not much of a doctor or possibly a medical expert. I’m a guy with a law degree he’s never used who blogs about manliness. What I’m going to share shouldn’t be utilized as a substitute for qualified medical expertise. It’s simply my experience and views about them. Prior to you making any variations in lifestyle or diet, talk to your doctor or healthcare provider. Be smart.
My 90-Day Testosterone Experiment
Let’s do a quick overview of things i shared in the overview of this series. August of a year ago was really a tough month for me, primarily because of a huge and grueling project we had been in the midst of here on the webpage. I found myself anxious and my sleeping, healthy eating habits, and workout regimen all suffered. After the month I got my testosterone levels tested and discovered that my total T was 383 ng/dL and my free T was 7.2 pg/mL – near the average for an 85-100-year-old man.
I then began a 90-day experiment to find out how diet and change in lifestyle could boost that number.
The main reason I began the experiment when this occurs is mainly because I understand lots of guys who live my last-August lifestyle constantly, and that i wished to see what might afflict an “average” guy who turned things around. Simultaneously, there is no “normal” time in my life which might have been better to me to start the experiment. My stress level and diet fluctuates throughout the year anyway, so at any time, factors inside my current lifestyle will have influenced the outcomes. I wanted to begin at “ground zero.”
After 3 months, I had my testosterone tested again. My total T had gone approximately 778 ng/dL and my free T had risen to 14.4 pg/mL. I needed doubled my testosterone.
I know the experiment didn’t simply bring me straight back to my pre-August levels due to the fact that if I found out that the original test I took can sometimes overestimate your T levels, I took an even more accurate test around four months after the start of the experiment (I’ve continued the 76devypky changes made through the experiment) and my total T had gone up again to 826.9 ng/dL.
If you’re already healthy, making the alterations I list below probably will not double your T levels. But if you’re starting at ground zero, then you definitely should see pretty dramatic results.
Alright, with that all taken care of, let’s speak about what exactly I have done to double my T levels in 3 months.
Our diet plays a huge role in our testosterone production. Our glands need certain minerals – like zinc and magnesium – to obtain testosterone production started and our Leydig cells need cholesterol to produce testosterone. Some foods – like broccoli, cauliflower, and cabbage – may help boost T levels by removing estrogens within our body that lower our T.
The biggest change I created to my diet was increasing my fat and cholesterol intake. There’s reasons why old fashioned strong men would drink raw eggs – research has suggested that higher fat and cholesterol consumption contributes to increased amounts of total T; men eating low-fat diets typically have decreased testosterone levels. The focus on increasing fat and cholesterol consumption meant I got to eat like Ron Swanson for three months – bacon and eggs and steak was pretty much the staple of my diet.
But you may be asking, “Isn’t cholesterol bad for you? Doesn’t it cause heart problems?”
Answer: It’s complicated.
I don’t have enough time or space to pay for the nuances of cholesterol in this article, but overall, research is showing that popular beliefs about cholesterol aren’t completely correct as well as the public shouldn’t be as scared of this molecule since it is.
If you’re interested in learning more about the myths and benefits of cholesterol, I strongly recommend reading these in-depth, well-written, and well-researched articles at Mark’s Daily Apple:
The Definitive Guide to Cholesterol
The Straight Dope on Cholesterol Part 1
The Straight Dope on Cholesterol Part 2
For people interested, following this section, I share my cholesterol and triglyceride levels after more than four months of eating copious quantities of bacon, eggs, meat, and nuts.
Now here’s a breakdown of the items I ate at every meal:
Breakfast – “Give Me Every one of the Bacon and Eggs You Have”
eggs and bacon for breakfast on plate raise testosterone
Throughout the weekdays, I ate things i referred to as “Ron Swanson Special” – three slices of bacon and three whole eggs. Apart from being delicious, it also provided the fats and cholesterol my body needed to make testosterone. Nitrates freak me out, therefore i used nitrate-free bacon.
On Saturday mornings, Gus and that i went to Braum’s – pancakes for Gus; breakfast burrito in my opinion. That’s one in our father/son traditions.
Sundays I typically skipped breakfast – I usually just wasn’t hungry.
Lunch – The Person Salad
man manly steak beef avocado lettuce
I know Swanson wouldn’t approve, but also for lunch each weekday (and sometimes on Saturday) I ate a salad. However it wasn’t just any salad, it absolutely was a Man Salad damnit! I packed as numerous T-boosting foods because i could into it.
Spinach/Spring Salad Mix. This became the base of my salad. I used Organic Girl Greens from Whole Foods. Yeah, I am aware. The base of my Man Salad came from a firm called Organic Girl. Spinach and other leafy green vegetables contain minerals like magnesium and zinc, which have shown to aid in testosterone production (study on magnesium, and the other; study on zinc)
Meat. Meat, particularly beef, provides the body with the protein it must have to create muscle (more muscle = more T) along with the fats and cholesterol to create testosterone. My meat topping associated with preference was sliced up chuck steak. I grilled two of them on Monday and yes it lasted me up until the next Monday. Every now and then I’d slow-cook some ribs or brisket for my meat topping. My philosophy was the fattier, the more effective.
Nuts. Usually a number of Brazil nuts or walnuts. Nuts are little fat bombs that offer the cholesterol that Leydig cells need for T production. One study claim that the selenium in Brazil nuts boosts testosterone. Just don’t go crazy along with them. Excessive selenium is not any bueno.
Avocado/Olives. Avocados and olives are a fantastic method to obtain the great fats we need for healthy testosterone production.
Broccoli. Once in a while I’d throw some broccoli in the salad. Broccoli contains high quantities of indoles, a food compound that can lessen the bad estrogen in your bodies that sap testosterone levels.
Organic Olive Oil. I topped my Man Salad off with a lot of olive oil. Studies suggest that olive oil helps your Leydig cells (which produce testosterone) absorb cholesterol better. And as I’ve mentioned several times, our Leydig cells need cholesterol to produce T. More cholesterol absorption = more testosterone.
Balsamic Vinegar. Mostly for taste. It’s also supposed to help keep your insulin in check.
I bought the majority of the ingredients for my Testosterone Salad at Whole-foods. For those curious, I added up every one of the ingredients and divided by six (I typically ate six of these salads in a week). The price per salad was roughly $5. That’s regarding the price many folks pay every single day for a crappy fast food meal. If you’re with limited funds, I’m sure you can get the components at Walmart and carry the price per salad down even more.
This is what I ate for breakfast and lunch just about every single weekday during my 90-day experiment, and it’s the things i carry on and eat every weekday more than four months after my experiment began. And That I don’t mind by any means. I guess I am just quite a boring dude.
Throughout the day I used to nibble on testosterone-well balanced meals like nuts, pumpkin seeds, and broccoli. I’d add in some dark chocolate every now and then too.
An extra testosterone good thing about my fatty and balanced protein and carb diet was that this probably helped me lose some extra fat (I went from 18% to 12% body fat). Research has revealed that fatty diets actually bring about increased body fat loss. And as we discussed earlier, when you lose body fat, your T production ramps up. Virtuous cycle for the win!
Dinner – Whatever (without excess)
I just ate what the family was having: chili, chicken and rice, enchiladas. Whatever. I wasn’t worried excessive about carbs. I recently watched my portions and tried to give up eating as quickly I had been full.
Apart from increasing my fat and cholesterol intake, my diet wasn’t that unconventional. I didn’t stick to a strictly low-carb or Paleo diet because recent studies have suggested which a diet high in protein and low in carbs actually causes T levels to lower. With that said, I found myself judicious using the carbs. I used to have nearly all of my carbs from veggies and fruit, having said that i didn’t freak out if my lovely wife made us spaghetti for dinner.
I used to become really strict with my diet throughout the week and relaxed it in the weekends. Life’s short. I would like to have the ability have a Triple Stack Sandwich or taquito from QuikTrip every so often.
I’m an ongoing teetotaler, so alcohol wasn’t about the menu. Some studies show that beer can lower your T levels in certain ways, but I imagine it might be fine as being a weekend indulgence.
Obviously, you don’t need to follow my exact meal plan. The target is just to enjoy more high-fat foods.
Egads! What did all that eggs and steak because of your blood choleseterol levels?
I found myself curious what my cholesterol levels could be after using a diet full of cholesterol and saturated fat, and so i got a complete lipid screening a little more than four months after I began my experiment. Here are the outcome:
Total Cholesterol: 202 mg/dL (Just barely out of your desirable variety of 200 mg/dL.)
HDL Cholesterol (“Good” Cholesterol): 77 mg/dL (Optimal range is 60 mg/dL – my HDL levels were great!)
LDL Cholesterol (“Bad” Cholesterol): 112 mg/dL (This put me inside the near or above optimal selection of 100-129 mg/dL.)
Looking at the raw numbers, overall my lipid screening was pretty dang awesome.
Total cholesterol was a bit high, but most doctors agree that total cholesterol isn’t a good indicator of heart disease risk.
So despite pounding back bacon, eggs, whole milk, and steak for four months, I still had healthy levels of cholesterol.
Sadly, many guys think they can just pop a number of “natural enhancers” as well as their T levels will magically increase. If you’re eating garbage, not exercising, and not getting enough sleep, no volume of supplements will help your testosterone levels reach optimal levels.
With that in mind, I did include some nutritional supplementation inside my experiment. Here’s a few things i used:
Vitamin D3. Vitamin D3 actually isn’t a vitamin, it’s a hormone – an incredibly important hormone that offers a whole host of health benefits. Your body can naturally make vitamin D in the sun, but recent research indicates that many Westerners are vitamin D3 deprived because we’re spending less time outdoors. Whenever we do choose to venture outside, we slather our bodies with sunscreen, which prevents direct sunlight reaching our skin to kick-off vitamin D3 production. If you’re not receiving enough sun, you may have a vitamin D3 deficiency, which can play a role in low T levels. If you consider you need more vitamin D3, supplement it using a pill. Studies have shown that guys who take this supplement notice a boost in their testosterone levels. Because I have got a darker complexion – helping to make me at risk of Vitamin D3 deficiency – I took 4,000 IU of vitamin D3 each day.
Omega-3 Omega-3 Fatty Acids. Fish oil has been shown to lower SHBG and increase creation of Luteinizing Hormone (the hormone responsible for triggering the testes to produce T). Due to the increased levels of bad fats and cholesterol I found myself consuming, I needed to ensure I had enough of the “good” fats to get rid of the gunk out of my blood.
Whey Protein Creatine shake. Before my weightlifting workouts I’d mix a scoop of whey protein (I prefer Jay Robb because it’s all-natural) as well as a scoop of creatine into unsweetened coconut milk. Just seeking to feed my muscles the stuff it must rebuild itself after my workout.
Caffeine. Use caffeine moderately. Way too much of the jittery juice increases cortisol, which decreases testosterone. Moreover, consuming caffeine late from the day hurts sleep, which lowers testosterone production. But one recent study suggests that caffeine consumed before training may boost testosterone levels and assist you to exercise more efficiently. During my experiment I popped some caffeinated gum five minutes before my workouts. Each piece had 100 mg of caffeine, approximately the same amount in coffee. That was usually it for my caffeine intake on that day.
Ascorbic Acid (unnecessary). I don’t know where I first learned about vitamin C’s supposed T-boosting benefits, but it’s one of people things you see everywhere in the internet once you Google “how to enhance testosterone.” Without attempting to find the investigation that backs up claiming, I took a vitamin C supplement during my experiment. I later found research that suggests that vitamin C does increase testosterone levels in diabetic mice, but because I wasn’t diabetic (nor a mouse), I’m unsure simply how much the ascorbic acid helped. I’ve actually stopped taking vit c supplements. I’m likely getting more than enough with my diet. Except if you have diabetes, you probably won’t see much make use of this supplement. Don’t waste your hard earned dollars.
ZMA (unnecessary). Then when I researched the best way to increase testosterone, a supplement called ZMA kept popping up. It’s a mixture of zinc, magnesium, and vitamin B6. The purported advantages of ZMA include better and deeper sleep which indirectly should certainly increase testosterone. Zinc and magnesium are needed minerals in testosterone production, so a mega-dose should be useful, right? Well, no. I got some and took it during the duration of experiment. I would have done more research before I made the investment. While one study in 1998 showed increased strength among athletes taking ZMA, two recent reports (study 1, study 2) have shown that it has absolutely no result on total or free testosterone levels. Crap. My advice, unless you have a zinc and magnesium deficiency, no need to waste your hard earned money for this.
Have you considered Tribulus and Stinging Nettle?
There are various supplements available on the market claiming to become natural testosterone boosters. I have these sorts of things within the mail all time. The businesses that produce these kinds of products declare that the herbs (typically stinging nettle and tribulus) with their pills increase free testosterone by reducing SHBG. They also add in some B vitamins for “increased energy and vitality.”
In the event you read online forums about boosting testosterone, many guys endorse the potency of natural testosterone boosters. The evidence is mixed. Research found that stinging nettle did indeed increase free T in mice, but another study showed no surge in humans. You see a similar sort of results with tribulus – works in mice, however, not humans.
Apart from ZMA, I didn’t take almost every other purported testosterone boosters.
Exercise boosts testosterone in 2 important ways. First, specific types of exercise actually cause the body to create more testosterone. We’ll talk more details on those who work in somewhat. Second, exercise helps you to increase muscular mass and reduce unwanted fat. As we’ve discussed previously, adipose tissue converts testosterone into estrogen. The less fat we receive, the greater number of T we have.
If you wish to increase testosterone, you’ve got to start lifting – and lifting heavy. No, doing a short circuit with the weight machines won’t work.
Here’s precisely what the research says on how to craft your weightlifting routine to improve testosterone production:
Use compound lifts. Squats, bench press, deadlift, and shoulder press ought to be your main lifts. Exercises that really work large muscles are associated with higher increases in testosterone.
Select high volume. Workout volume depends on the following formula: sets x reps x weight. Studies propose that higher volume workouts result in higher T production.
Don’t take each set to failure. It’s okay to push yourself to failure around the very last set, just don’t practice it for all your sets.
Rest for over a minute and less than two minutes in between each set.
Two workout plans that we used that meet most of these criteria were the StrongLifts 5×5 and 5/3/1. I primarily used Strong Lifts throughout the 90-day experiment. I’ve been a fan of the program for a long time. I just discovered 5/3/1 and have been pleased about the results I’ve seen by using it. I definitely recommend obtaining a copy of the book that lays out your program.
Along with weightlifting, research has shown that HIIT workouts can also help boost testosterone levels. For those who don’t know, HIIT represents high-intensity interval training workouts. It demands short, intense bursts of exercise, then a less-intense recovery period. You repeat together with the intense/less-intense cycle repeatedly during the entire workout. Along with increasing T, HIIT can improve athletic conditioning and fat metabolism, in addition to increase muscle strength.
You can get a lot of HIIT workouts online, however the one I used during my 90-day experiment was really a simple wind sprint routine. On Tuesdays I traveled to the football field near my home, marked off 40 yards with a bit of cones, and sprinted as fast as I was able to. I’d slowly walk straight back to the starting line, giving my body 1 minute to relax, and after that I’d sprint again. I typically did 40 sets of 40-yard sprints in the workout. I really like sprints.
It feels like today it’s a badge of honor to train each day until exhaustion. The ethos is usually to push yourself more and more difficult every day. If that’s your philosophy towards exercise, you could be sabotaging your testosterone levels (as well as your 20 Mile March). Research has shown that overtraining is able to reduce testosterone levels significantly. Yes, it’s crucial that you exercise hard, but it’s a lot more crucial that you provide your body rest so it can recuperate from your damage you inflicted upon it.
Give yourself a minimum of two days during the week when you don’t do any intense exercise at all. Depending on your workouts, more days off could be as a way. I typically took the weekends off from intense exercising. I’d continue on a mild walk or hike, but which was about it.
Just move more. I attempted to become more active through the work day. I took breaks every thirty minutes or so to take a walk. Furthermore, i used a standing desk more often than I do.
Acquire More and Better Sleep
Most Americans today are sleep deprived, which may be a contributing aspect to declining testosterone levels of males. See, our system makes virtually all the testosterone it deserves for the day while we’re sleeping. That increased amount of T we experience during the night is one of your reasons we awaken with “Morning Wood.” (In the event you don’t have Morning Wood over a consistent basis, you might have low T).
However, if you’re failing to get enough quality sleep, your whole body can’t produce testosterone as efficiently or effectively. In one study, researchers on the University of Chicago discovered that young men who slept under five hours an evening for one week had lower testosterone levels than whenever they were fully rested. The drop was typically 10-15%.
Not only does sleep boost T, but it also helps manage cortisol, a stress hormone that can wreak havoc on testosterone levels when contained in high amounts.
Throughout the month before my experiment, I used to be definitely sleep deprived. Some nights I found myself only getting 4 to 5 hours. Testosterone killer! During my experiment I used to get 8 to 9 hours of sleep at nighttime as consistently as is possible. I had to see bed earlier, nevertheless i was just cutting into time which i might have been using to mindlessly surf the net anyway.
Also i took measures to enhance the caliber of sleep I got. For instance, I reduced my exposure to blue light at nighttime, reduced my use of caffeine in the evenings, and took warm showers before bed. In a future post, I’ll enter into more detail about several of the more crazy things I did to boost how good I slept. It was actually fun.
Whenever we face stress, our adrenal glands secrete cortisol to make the body and minds to handle the stressful situation – the primal fight-or-flight response. In small dosages, cortisol is fine and also useful, but elevated cortisol levels for prolonged periods is capable of doing some serious injury to your body and minds. One area that generally seems to require a hit when cortisol is high is our testosterone levels. Several studies have shown the link between cortisol and testosterone. When cortisol levels are high, testosterone levels are low; so when testosterone levels are high, cortisol levels are low.
My stress-filled August was likely another factor resulting in my low T levels. Being aware of the bond between cortisol and testosterone, I took the subsequent measures to further improve my stress management:
I mediated for 20 minutes every day.
After I started to feel stressed, I got up and went to get a walk.
I practiced relaxation exercises.
I focused entirely on being more resilient from the face of stress.
Avoid Xenoestrogens as well as other T-Lowering Chemicals
Many endocrinologists are sounding the alarm in regards to the damaging effects which come with being exposed to common household chemicals. Called “endocrine disruptors,” these chemicals interfere with our body’s hormone system and cause problems like weight gain and learning disabilities. One sort of endocrine disruptor is especially not so good news for your testosterone levels.
Xenoestrogen can be a chemical that imitates estrogen in the body. When males are subjected to an excessive amount of this estrogen-imitating chemical, T levels drop significantly. The problem is xenoestrogen is freaking everywhere – plastics, shampoos, gasoline, cows, toothpaste. Take your pick and odds are there are actually xenoestrogen inside. The ubiquitous nature of the chemical inside our modern world is one reason some endocrinologists believe that testosterone levels are lower in men today than in decades past. It’s also a reason doctors say the amount of boys born with hypospadias – a birth defect when the opening of your urethra is on the underside of your male organ rather than at the tip – has doubled. Note to expecting parents: ensure mom stays away from xenoestrogens during the pregnancy.
Inspite of the stacked deck, I did my advisable to avoid products that contained xenoestrogens during my 90-day experiment. Here’s things i did:
Stored food in glassware and not, ever, ever heated food in plastic containers. Most modern plastics contain phthalates. Phthalates are what give plastic their flexibility, durability, and longevity. In addition they screw with hormones by imitating estrogen. Because I didn’t want any of those T-draining molecules inside my food, I kept my food in glassware. Furthermore, i ensured to never heat food in plastic containers, as heat boosts the transfer of phthalates into food.
Avoided exposure to pesticides and gasoline. Sure the odor of gas is manly, but it contains xenoestrogen. Same is true of pesticides. Limit your contact with these items. If you do can be found in contact together, make sure you wash the hands thoroughly.
Eat organic whenever possible. Pesticides and hormones which can be used in our food can imitate estrogens in your body. When possible, eat organic. If budget doesn’t allow, at least make sure you wash your vegetables and fruits before eating and discover meat and milk that comes from cows that haven’t been cured with hormones.
Use natural grooming products. Most grooming products nowadays contain parabens, another kind of xenoestrogen. And by most, I am talking about a lot more than 75% of most products. To lower my exposure whenever you can, I was a hippy during my experiment and started using all natural, paraben-free grooming products. You can find the majority of these items at most health food stores:
Grandpa’s Pine Tar Soap
Tom’s of Maine Toothpaste
Crystal Rock Deodorant (This deodorant smells good and works pretty well. But in the end through the day you’re going to be type of stinky. And when you work out the following morning, you’re going to be really stinky. I eventually made the switch straight back to regular deodorant/antiperspirant post-experiment. Everybody makes trade-offs.)
Avoid BPA. Studies suggest that BPA, a chemical that lines food cans and thermal printer paper, may reduce testosterone. I reduced my being exposed to BPA up to I really could.
Testosterone will be the fuel that propels our se-x drive, but were you aware that actually making love puts fuel in our testosterone tank? That’s right. More se-x = more testosterone. So, yeah. Get more se-x.
No, I’m not sharing my knowledge of this portion of the experiment.
Two times a week during my three-month experiment, I took a 15-minute cold bath after my very difficult workouts. I have done it for a couple of reasons. I needed to help with recovery and that i was looking to prep myself for that GORUCK Challenge. One other reason was i thought it may aid in increasing testosterone levels.
The basis for my convinced that T levels could possibly be boosted by cold baths came from a post I wrote a few years ago on some great benefits of cold showers. One benefit I found during my research was which they could increase testosterone levels. I mentioned a 1993 study carried out by the Thrombosis Research Institute in England that found increased T levels after getting a cold shower. Here’s the one thing. I can’t look for a connect to the very first source and I can’t find every other studies that support this claim! So without supporting research, I’m unclear about the consequences of cold showers on testosterone.
I still found the practice beneficial, invigorating, and helpful in building my self-discipline.
So that’s things i did to double my testosterone levels in three months. No artificial gels, creams, or injections. Nothing top secret or cool. Just discipline and good livin’. I’m still at just about this whole regimen five months later, and I don’t see any basis for stopping.
Now a number of last caveats and comments:
First, it’s worth noting that these tactics and practices to testosterone boosters that work probably won’t assist guys who have hypoandrogenism. If the glands and cells in charge of producing testosterone are damaged or defective, no quantity of eggs or sleep will assist you to raise testosterone levels. You’ll likely want to use testosterone replacement therapy to obtain your T levels to your healthy place.
Next, while testosterone levels do decline with time, this might simply be since the older that men get, the less they deal with themselves – they stop exercising, start using weight, and don’t pay the maximum amount of awareness of their diet. Research recently demonstrates that age-related T decline is just not inevitable, and therefore should you keep living a healthy lifestyle, you may maintain healthy testosterone levels. In case you’re an older guy, try to do all you can so far as lifestyle changes just before getting in the prescription T. I don’t mean carrying out a little cardio a few times every week, utilizing the machines at the health club, and eating “pretty” healthy. Stick to the guidelines above, to see what occurs first.