Published January 2020 on YouTube

Mind Pump Episode #1212 | Seven Ways To Raise Your Testosterone Naturally

1. <Untitled Chapter 1>

Sal, Adam, and Justin discuss the epidemic of low testosterone levels and share seven all-natural ways to raise testosterone backed by studies and science. They also talk about adaptogenic herbs that can raise testosterone and offer a discount code for Four Sigmatic products. The chapter concludes with a discussion on the consistent decline of testosterone levels in men over the past few decades.+

2. Hormone Disruptors

Sal discusses the theories around what may be causing hormone disruption, including inactivity, diet, and exposure to chemicals that act as hormone disruptors. The group also touches on the controversy surrounding the topic and how it affects fetuses.+

3. Importance of Testosterone

Sal and Adam discuss the importance of testosterone for overall health and muscle building. Low levels of testosterone can lead to several health issues, while high natural levels can be protective against diseases. Higher levels of testosterone can contribute to building muscle significantly easier than moderate to low levels.+

4. Testosterone Myths

Testosterone and Aging:Sal, Adam, and Justin discuss the myth that testosterone levels decrease as you age. They explain that behavior and health changes play a bigger role in lowering testosterone levels than age itself. By maintaining a healthy lifestyle, including exercise, diet, and sunlight exposure, men can keep their testosterone levels high even as they age.+
Raising Testosterone Naturally:Sal shares his experience training fit and healthy men over 65 and how their testosterone levels were great due to their lifestyle and behaviors. He also discusses the current epidemic of low testosterone levels in younger men and shares the most impactful ways to naturally raise testosterone levels.+

5. Testosterone Boosting Methods

Sal shares his experience of helping a man increase his testosterone levels from 180 to over 560 within six months without resorting to hormone replacement therapy. Adam discusses the most impactful topics that they listed for the chapter.+

6. 1 - Lifting weights and getting stronger.

Boost Testosterone Naturally:Adam and Sal discuss the most effective way to naturally increase testosterone levels, which is through lifting heavy weights. Studies have shown that lifting weights is superior to other forms of exercise in raising testosterone levels, but it's important not to overdo it. The key is to focus on compound lifts and consistently getting stronger in the gym.+
Boosting Testosterone:Justin, Adam, and Sal discuss the importance of resistance training and recovery when it comes to boosting testosterone levels. They emphasize the importance of finding the right amount of exercise and leaving the gym feeling energized, rather than overdoing it and feeling depleted. Sal also shares feedback from clients who have noticed an increase in libido after appropriate workouts.+
Boosting Testosterone:Adam, Sal, and Justin discuss the importance of resistance training in raising testosterone levels. They explain how resistance training signals the body to build muscle and how it needs testosterone to do so. They also caution against circuit-based, high-intensity classes and recommend the Maps anabolic program for boosting testosterone.+

7. 2 – Getting the body healthy first through a balanced diet.

Building Muscle Diet:Sal, Adam, and Justin discuss the importance of a balanced diet for building muscle and maintaining testosterone levels. Instead of restricting calories, they suggest replacing lower nutrient foods with higher nutrient-dense options and keeping calories balanced. They emphasize the importance of a healthy, balanced meal for optimal muscle growth and overall health.+
Optimal Diet for Testosterone:Sal, Adam and Justin discuss the optimal diet for testosterone levels. They recommend avoiding heavily processed foods and sticking to whole natural foods. They also suggest a balanced approach to macros with an even balance of carbs and fats. Additionally, they caution against excessive fasting as it can lower testosterone levels.+

8. 3 – Building a quality sleep routine.

Sleep and Testosterone:Sal, Adam, and Justin discuss the importance of sleep in relation to testosterone production and muscle building. Lack of sleep can lead to a reduction in testosterone levels, making it crucial to establish a bedtime routine and avoid screens before bed.+
Sleep and Testosterone:Sal and Justin discuss the importance of sleep for testosterone levels. Sal explains that getting an additional hour of sleep can increase testosterone levels by 15% or more. He suggests preparing for sleep like you would for a workout, and shares his own pre-sleep routine. Justin questions the need for pre-workout supplements if you're getting good sleep.+
Caffeine and Sleep:Adam, Justin, and Sal discuss how caffeine intake can affect sleep quality. They recommend having a minimum of 4-8 hours between the last consumption of caffeine and sleep, with 8 hours being ideal. Paying attention to the amount and timing of caffeine intake can help improve sleep.+

9. 4 – Managing your stress.

Managing Modern Stress:Sal and Adam discuss the different types of stress and how to manage them in today's world. They suggest limiting exposure to news and creating practices to leave work stress at work. They also emphasize the importance of sleep for stress management.+
Stress Management:Adam, Sal, and Justin discuss various tools and resources that can help mitigate stress, including meditation, saunas, and BrainFM. They also highlight the importance of laughter as a natural stress buster and the negative impact of constantly being connected to technology.+
Managing Stress:Sal, Adam, and Justin discuss how stress can be insidious and how unplugging from technology can help manage stress. They suggest doing a tech fast, going camping, or taking a beach trip to unplug from everything. Stress management is about changing the way you view things, learning to laugh, and creating practices like unplugging.+

10. 5 – Getting enough sunlight.

Sal, Adam, and Justin discuss the importance of getting enough sunlight for overall health, including the role of sunlight in maintaining healthy testosterone levels and the benefits of even small amounts of daily exposure. They offer practical tips for incorporating more sunlight into daily routines, even for those who work indoors.+

11. 6 – Supplementing with what you need.

Supplementation Insights:Sal, Justin, and Adam discuss the importance of supplementing for nutrient deficiencies and how it can make a huge difference in overall health and wellness. They recommend getting nutrients tested to avoid taking too much of certain nutrients and emphasize the impact of balancing your body through supplementation.+
Boosting Testosterone:Sal and Adam discuss the benefits of supplements and herbs in boosting testosterone levels, with creatine and ashwagandha being among their top picks. They caution that these supplements won't work without proper diet and exercise, but when combined, they can provide a noticeable boost.+

12. 7 – Avoiding estrogen-like compounds.

Harmful Chemicals:Justin, Sal, and Adam discuss the harmful effects of chemicals like BPA and parabens on testosterone levels in men. They recommend avoiding products with these chemicals and opting for BPA-free plastic and paraben-free products. They also share a story of a man who experienced low testosterone levels due to exposure to such chemicals.+
Marijuana and Hormones:Adam discusses his experience with marijuana and how it affected his hormone levels, specifically his testosterone and gynecomastia (Gyno). He shares that reducing the amount he consumed made a difference in his hormone levels. Sal also mentions other factors that can affect hormone levels, such as alcohol and bodybuilding.+
Boosting Testosterone:Sal and Adam discuss how cannabis can affect testosterone levels in men and suggest avoiding it. They provide a list of things to do to increase testosterone levels and recommend testing before and after to see the difference.+