How I DOUBLED My Testosterone Naturally | 5 Proven Methods

So, as you guys can probably tell, I am back in Dublin. I'm back with Yaya. We're saying how much we missed each other over the course of like 6 days. It seems so long when you like spend every day with each other and then you part ways. It's like, I'm just happy to be back, man. So anyways, Miami was amazing. It was such a kind of productive trip. We only actually went out once and even then we took it easy, kind of just went out for a stroll and stuff like that. All right, so that was brilliant, and I'm coming back feeling fresh and got a ton of content as well. So feeling productive as well, which is what I like. But I didn't realize that my flight to Dubai is tomorrow. Like, I thought it was like 2 days from now on or something, I don't know, but, uh, it's basically tomorrow evening. So we got today and then during the day tomorrow to get ready for that. So a little bit stressful, but of course I'm obviously grateful that, you know, I'm getting to go traveling again. You know, I'm going to Dubai, obviously. So again, super grateful. And we are going to the gym to get a big workout in because, again, on travel days you're never really sure if you're going to make it to the gym. So, you know, you always want to put in a huge workout when you can. And we're going to do that. We're going to talk about some topics, whatever it may be, and just make a good video because the little team is back— the Yaya, Blaz, and Rob experience. So anyways, give the video a thumbs up. Let's get into it. All right guys, so leg workout done. Uh, it was a really good one. I'm so happy to be back in raw, you know, in my routine. But we had a great time in Miami. Anyways, the topic of today's video is going to be called How I Doubled My Testosterone. And yeah, I'm actually serious, that happened this year. So a little bit of a story for you guys. End of 2017, come 2018, I set myself a goal. I said I want to be lean year round. I want to stay in my best possible shape for, you know, social media marketing, photo shoots, and events. Okay, and I did that, right? And I was like technically dieting all year round. I did some diet breaks and maintenance that, you know, helped things be a lot more sustainable. But I did keep a very low body fat for most of last year. And I get my bloods checked regularly just to see if I'm healthy. You know, I just go to my GP. It's not expensive and it's a good thing that I recommend you guys doing too. And then so a while ago I got checked and they said, you know, all your nutrient levels, your vitamin levels, your markers of health are already good. 'Your testosterone is quite low.' And then I said, 'It's obviously—' the doctor said, 'It's obviously not baseline low because you've got more muscle than the average Joe. You're stronger than most average people.' So he said, 'There must be something you're doing that's making it low.' He said, 'You've also got, you know, you can grow facial hair and this and that and the other.' Okay, so he said, 'There must be something you're doing to make it low.' So I said, 'Okay, you know, I don't feel that bad.' and, you know, I don't feel like I have low testosterone, but I would still like to increase it. So I kind of did a bit of research and I said, you know, okay, I'm actually doing this, I'm actually doing that, and I got it checked recently enough, um, just in the last 6 months, and it actually doubled. Okay, so it was on the lower end and now it's up in the high 20 range. Okay, which is great. And now that I'm thinking about it, I do actually have kind of, you know, more, uh, more energy, more sex drive. More motivation, and that is what is associated with testosterone levels. My strength has also gone up so much, um, due to me being bulking for the last couple of months. But yeah, that could also be a little bit from an increase in testosterone levels. So the topic of today's video, we're gonna go over to the whiteboard, we're gonna look at my 9-year-old handwriting, and we're gonna go through some of the things that I did to increase my testosterone levels and that you can do too. They're all evidence-based sound proven principles. There's gonna be no bullshit here, no gimmicks, and you know, no cods or shortcuts. Okay, so anyways, uh, let's go check it out. All right, people, so these are my 5 tips for increasing your testosterone that you can do too. And please excuse the handwriting. If someone wants to come down to Raw Gym, help me write out these, give me a hand on the old whiteboard, then that would be great. But until then, just enjoy the content. All right, so number 1 is going to be lift weights. And now I have just in writing below it here But research shows that if you want to increase your testosterone the most, the exercises that are going to do it is, is generally HIIT and resistance training. That could be because it's the most intense out of a lot of exercises, but who knows? So if I had to choose between the two, it would definitely be resistance training. Building muscle is also going to help you out in that. But these are my recommendations here. So, you know, if you're not exercising, your body just isn't going to function properly. Not only is your body not going to function properly, your your brain isn't going to either. And in turn, your hormones and your endocrine system is not going to be working the way it should be. So this is in no particular order, but start off at number 1, we do have lift weights and exercise. Next up, we have follow a nutrient-dense diet. And now, you know, I talk about flexible dieting, which is basically saying how roughly 80% of your diet should come from nutrient-dense whole foods, lean proteins, veggies, fruits, all that good stuff. And you may see me, you know, eat a burger on my story or have pizza from time to time. Just know that that takes up a very, very small percentage of my diet, and I usually just stick to whole foods for the most part. That doesn't mean they have to taste boring. You can season them and cook them right. Check out a few of my cooking videos. So here I've also written protein, fats, and carbs. Now, fats are primarily associated with hormone balance, and they probably do have the most impact on your hormones. So eat plenty of stuff like nuts, nuts, fish, eggs, all those really nutrient-dense fat sources, they are going to have a good impact on your hormones. But with that said, protein and carbs also do play a role. Protein is going to help you build muscle, it's going to help you recover. And carbs, when we are actually taking part in intense training, having a low-carb diet and getting worn out, not recovering properly, can also play an effect on cortisol and stress levels and also your recovery too. Now I'd say carbs would have probably you know, the least effect out of everything. You know, some people follow a keto diet and the results go up as well in terms of testosterone. But in my opinion, I would say that a mixed diet is going to be most effective. So next up we have get some sun. So get outside, get active. And I know that is easier said than done, especially in a country like Ireland, the UK, or Canada where it's absolutely freezing. But, uh, getting vitamin D from the sun is probably the best way to do so. And this actually really affects our mood as well. As I'm sure a lot of you know, you know, if you're stuck inside all day, the weather's terrible, you know, your mood is going to go down. And that actually has a little bit to do with vitamin D too. So now you can actually supplement with vitamin D, and that works. That is a supplement I take year round, and I have noticed the effects, and there is evidence to support this. Always, you know, getting outside, even going for a walk, just being outside in general and getting some sun is going to be the most effective way. All right, so next up we have sleep. This could be the most important factor out of everything. Sleep is just such a game changer in terms of not only your training but even your nutrition. It can reduce craving for kind of salty and fatty and high sugar foods. It can reduce our stress, and in turn it can also increase our testosterone. Like, sleep is honestly magical, and I've only really started researching really heavily into it in the last year. And somewhere that I want to send you guys is a Joe Rogan episode with a sleep expert. So if you just YouTube search Joe Rogan sleep, it's one of the best episodes I've ever watched, and it absolutely blew my mind. So definitely go check that out. But this is going to have a huge, huge effect on not only testosterone but your recovery in the gym too. So make sure you're getting 8 hours tonight, seems to be the sweet spot, but really as much sleep as possible is great. You know, there's some top athletes in the world, they actually sleep about 10 to 12 hours a night, which I know is absolutely crazy, and it's very hard to get that in. But it seems to be the more sleep, the better. So sleep is going to be absolutely huge. And that's something that I've started prioritizing this year a lot because I'm actually a really bad sleeper. Just, it comes to the end of the day and like, I have so much energy. Like, you probably see in these videos, like, everyone's like, oh, Rob, you're so energetic, you have so much energy. Yeah, that's like all day. Like, it doesn't stop. It carries on to the night. So I have to really take a lot of precautions to get a good sleep in. So I try not to go on electronics like my phone or TV. Later in the day. I try to avoid work, I try to wind down, I dim the lights, maybe light a few candles— so romantic— do as much as I can to relax before going to sleep to make sure I fall asleep in time and get in my 8 hours. So last but certainly not least, it is going to be minimize stress. And now everything kind of plays into that. So if you're exercising, that's going to reduce stress. If you're following a good diet, that's going to be healthy for your stress levels. If you're going out, getting some sun, being active, that's going to help your stress levels. And of course, if you're getting in your 8 hours, that is going to help your stress levels massively. We've all had a bad sleep and tried to go to work the next day, or had a really busy day, and we're just not ourselves. So minimizing your stress as a whole is just going to be a game changer. So I've written here cortisol, you know, that is something that your stress is going to, um, really affect. And this is something that can actually reduce our testosterone. So then I also have here relax and laugh, and that's kind of a nice light way to finish everything off. And that's one thing that I have prioritized a lot more in 2018, and I will continue to do so in 2019. Stop taking things so seriously, you know, go out, be savage, work towards your goals, but you should also enjoy the process and relax and laugh along the way. Literally, if you're watching this video right now, just smile, okay? Look in the mirror, give yourself, you know, "You're the man," and just smile, okay? Relax and laugh a little bit more, okay? Don't take life so seriously. So there are my tips on increasing testosterone. I hope you enjoyed it. Give the video a thumbs up and we'll finish things up there. Thanks so much, guys. See you tomorrow.