a 2007 study by the journal of clinical endocrinology and Metabolism found that
testosterone levels in men have been dropping by one percent on average across the globe since the
1980s this is a problem because testosterone is extremely important a deficiency often leads to
lower muscle mass lower energy lower confidence increased mood swings increased anxiety and a
decreased desire to pursue potential mates today I want to go over the top three ways you can boost
your testosterone so that you can live a more enjoyable life a lot of this information is
repackaged from Andrew huberman's work there's a two hour long podcast that I will link to in
the description box below for those that are interested I also took some insights from my
own life as I've been tracking my testosterone levels for the past three years in fact I'm
going to tell you the one thing that boosted my testosterone the most at the end of this video
so make sure you watch till the very end with that being said let's jump right into it the first way
you can increase your testosterone is to make sure that you are sleeping properly you see the
majority of your testosterone is produced during the REM stage of sleep this means that anything
that interferes with your sleep can negatively impact your levels I know a lot of people like
to smoke a joint or drink a beer before bedtime as they think it helps them fall asleep faster
but these habits have been shown to reduce the amount of REM sleep that we have which in turn
can negatively affect the production of our testosterone on top of that you want to make
sure that you are getting good uninterrupted sleep see it turns out that 25 percent of men
have sleep apnea which is when you stop breathing properly while you're sleeping if you snore loudly
or catch yourself waking up in the middle of the night over and over again there's a decent
chance that you might have sleep apnea how do we address this well the first way to prevent sleep
apnea is to lose weight if you are overweight you'll have extra deposits of fat around your
neck which causes your Airways to compress while you're laying down sleeping so losing weight has
been drastically shown to reduce the occurrence of sleep apnea the second way to prevent sleep apnea
is to make sure that you are breathing through your nose instead of your mouth nose breathing
provides up to 20 more oxygen as compared to mouth breathing mouth breathing simply isn't
as efficient missions and has been shown to lead to significantly higher occurrences of sleep apnea
the best way to train yourself to breathe through your nose while you sleep is to place some tape
on your mouth it doesn't have to be very strong tape just a little piece in the middle of your
mouth and this will psychologically influence you to avoid breathing through your mouth throughout
the night and finally when you do wake up in the morning you want to make sure that you get
sunlight first thing in the morning at least 10 minutes which can be done by standing next to
your window and looking outside although it is recommended that you go outside for a 10 to 30
minute morning walk this helps your body release cortisol at the right time in the morning which
ensures that cortisol levels are lower during night time while you're sleeping which leads to
better sleep next I want to tell you about what I believe gave me a 200 ngdl boost in testosterone
but before I do that I want to tell you a little bit about the sponsors of today's video let's get
checked the tricky thing about improving one's testosterone level is that it's hard to see if
what you're doing is working without data which is why I suggest that people periodically check their
testosterone levels which is why today's episode is brought to you but let's get checked let's get
checked is an at-home Health testing service that requires no appointments and no going to clinics
giving you physician approved results in the matter of days the process is very simple they
send you a test kit with a mouth swab and prick for collecting blood here's my assistant taking
the test it's quick and simple as you can see here and after just waiting for a couple of days he got
his test results which he can view online it's good to know where you're at because maybe your
issues are caused by low testosterone maybe they are not you won't know for sure unless you get
tested let's get checked is incredibly affordable in my opinion I've been quoted much much higher
numbers at clinics I recommend getting the male hormone complete test which will test for several
of the most important hormones such as prolactin high levels of which have been shown to interfere
with testosterone production I suggest you check yourself now by going to tryogc.com forward slash
pill and using coupon code pill 25 where you will get a 25 discount off your next order after
implementing the advice in this video I suggest you check yourself again after half a year and see
if there are any improvements that's basically the only way to know if these strategies that
we discuss in this video are working or not now back to the topic at hand the second best way to
increase your testosterone is to work out a study conducted in 1983 found that testosterone levels
of men increased by 21 right after a workout most of you already know this but the question remains
what is the best way to work out when it comes to maximizing testosterone well according to Andrew
huberman the best thing to do is to lift heavy weights using compound exercises this includes
exercises like squats and bench press which Target multiple larger muscle groups at once now when
lifting you should aim to end up pushing somewhere between 80 to 95 percent of your maximum strength
of course after doing warm-up sets and when you are doing your heavy lifts you should only do one
to eight reps never pushing yourself to failure doing all of this will increase your testosterone
levels for up to 48 hours after the workout and if you want to do cardio it's best to do it after
lifting weights or on days where you don't lift at all and ideally you should not do cardio for more
than 75 minutes as it's been found to drastically increase cortisol levels which in turn decreases
testosterone and finally let's talk about the one thing that managed to boost my levels the
most a study was conducted by the University of Queensland in 2010 they sent researchers
to a skateboard to interview and record 96 male skateboarders doing tricks afterwards they took
saliva samples to measure their testosterone levels the study found that skateboarders were
being filmed by female researchers had a whopping 30 percent higher level of testosterone than those
who were being filmed by male researchers which suggests that being around and performing in
front of potential mates drastically increases your testosterone levels just how effective is
this well a couple of years ago when I first got my levels tested I had an 850 ngdl during
this time I was single and I was actively going out every day talking to girls everywhere at
the mall at restaurants randomly on the street I was constantly engaging with potential mates and
in a way I was also performing because I would almost always end up bringing my dates to the
club to show off my dance move moves something interesting to note is that I was also drinking
quite a lot this year which should have decreased my testosterone levels the next year I got tested
again and my levels dropped to roughly 650 ngdl during this year I drank less than once a month on
average and I was also lifting heavy weights much more consistently both of which should have given
me higher testosterone levels yet I scored 200 points lower now I believe this is because during
my second year I was in a long-term relationship which means that I was no longer going out every
day and interacting with potential new mates this sounds a bit crazy but Studies have found that
men in long-term relationships have significantly lower levels of testosterone compared with single
men now I'm not saying that you should break up with your partner just to try and maximize your
test what I am trying to say is if you are single you absolutely should be going out and interacting
with potential mates as much as possible this will give you a huge boost in testosterone which would
actually make it easier for you to succeed in the courting process us with the added confidence and
the improved physique and if you happen to get a girlfriend or boyfriend and you really like
them then you can still maintain high levels of testosterone by using the other methods mentioned
in this video as well as a few others that I did not have time to include if this video does well
I might make a part to uncover those I hope this video was helpful and besides that guys stay tuned