I Tried Andrew Huberman's Testosterone Boosting Protocols for 30 Days
Summary
TLDRIn this motivational video, the creator shares his journey to boost his low testosterone levels. After discovering he's below average for his age, he adopts various strategies from the Huberman Lab podcast, including proper breathing, light exposure, and supplementation with zinc, magnesium, and vitamin D3. He emphasizes the importance of competition and discipline in his training, facing challenges and emotional struggles along the way. The video concludes with a significant improvement in his testosterone levels, demonstrating the effectiveness of his 30-day commitment to change.
Takeaways
- 😔 The video creator discovered he had low testosterone levels, which can lead to issues like weight gain, depression, and erectile dysfunction.
- 📉 Testosterone levels in men decrease by about 1% per year after the age of 30, which is concerning for the creator who just turned 30.
- 🌞 Exposure to bright light early in the day is one of the recommended protocols to improve testosterone levels.
- 💊 Supplementation with zinc, magnesium, and vitamin D3 can be beneficial for hormone optimization.
- 🤼♂️ Competition and the act of striving for improvement can naturally increase testosterone levels.
- 🏋️♂️ A specific workout protocol involving six sets of ten repetitions with ample rest was suggested for testosterone release.
- 😕 The creator's initial lack of competitiveness and low motivation were seen as signs of low testosterone.
- 🤔 The creator struggled with the idea of competition and the pressure of a high-stakes game, which he used as a motivator.
- 💪 The creator's discipline and persistence with the protocols led to noticeable improvements in his testosterone levels.
- 🧘♂️ The importance of staying in the moment and not being controlled by emotions was highlighted through the creator's experiences.
- 📈 The final outcome showed a significant improvement in the creator's testosterone levels, moving him from below average to average.
Q & A
What health issue was the speaker addressing in the video?
-The speaker was addressing the issue of having low testosterone levels.
What are some of the symptoms associated with low testosterone levels in men?
-Symptoms of low testosterone in men can include weight gain, depression, loss of sex drive, and erectile dysfunction.
Why is it concerning that the speaker's audience wasn't surprised by his low testosterone levels?
-It's concerning because it suggests that the audience might also be experiencing similar issues, indicating a widespread problem.
What is the average annual decrease in testosterone levels for men after the age of 30?
-Testosterone levels in men decrease by an average of one percent every year after the age of 30.
What protocols from the Huberman Lab podcast is the speaker planning to implement?
-The speaker plans to implement protocols such as nose breathing, getting bright light exposure early in the day, ensuring adequate zinc, magnesium, and vitamin D3 intake, and engaging in competitive activities.
How does the speaker plan to increase his testosterone levels through exercise?
-The speaker plans to increase his testosterone levels through a training protocol involving six sets of 10 repetitions with 120 seconds rest in between sets.
What is the significance of competition in relation to testosterone levels?
-Competition can increase testosterone levels, as it stimulates the body's response to effort and challenges.
What was the speaker's strategy to stay motivated during the 30-day challenge?
-The speaker's strategy included staying disciplined with the protocols, especially the easy ones, and raising the stakes by introducing a monetary reward for winning a competition.
How did the speaker's body language reflect his low testosterone levels?
-The speaker's body language appeared deflated or defeated, which is indicative of low testosterone levels.
What was the speaker's initial reaction to his testosterone levels compared to his age group and older individuals?
-The speaker was surprised and concerned to find that his testosterone levels were below the 90th percentile for his age group and even lower when compared to an 88-year-old.
What supplement does the speaker take to improve his nutrition and overall health?
-The speaker takes AG1 by Athletic Greens, which provides 75 different vitamins, minerals, and whole food-source superfoods.
How did the speaker's mindset change during the 30-day challenge?
-The speaker's mindset changed from being complacent and unmotivated to becoming more disciplined and competitive, which he believes contributed to his improved testosterone levels.
What was the speaker's final result after completing the 30-day challenge?
-After the 30-day challenge, the speaker's testosterone levels improved to just short of the 50th percentile, making him average for his age.
Outlines
💪 Boosting Testosterone Levels with Lifestyle Changes
The speaker discusses their personal journey of discovering low testosterone levels and the associated risks. They decide to follow protocols from the Huberman Lab podcast for 30 days to improve their condition. The summary includes the importance of nasal breathing, early morning light exposure, proper sleep patterns, and supplementation with zinc, magnesium, and vitamin D3. The speaker also touches on the psychological benefits of competition and the physical demands of a high-intensity workout routine, aiming to stimulate testosterone release. A personal challenge is issued to engage in competition with a monetary incentive to ensure commitment to the 30-day protocol.
😔 The Struggle with Low Testosterone and the Quest for Answers
In this paragraph, the speaker delves into the reasons behind their low testosterone levels, exploring factors such as illness, sleep apnea, and life changes that can affect hormone levels. They reflect on the role of testosterone in promoting sex-seeking behavior and the potential impact of complacency in their life on their current health status. The speaker also mentions their daily routine of taking AG1 by Athletic Greens to support their nutritional intake and overall health. Despite the initial motivation, the speaker experiences a period of unmotivated laziness, highlighting the challenge of maintaining discipline throughout the 30-day challenge.
🤼♂️ Embracing Competition and Overcoming Personal Struggles
The speaker brings in the element of competition by inviting their brother to a workout, using the challenge to push through personal limitations, particularly with pull-ups, which they find difficult. They discuss the mental battle of wanting to quit when faced with public struggle and the importance of retraining the brain to compete effectively. Seeking advice from a successful competitor, the speaker learns to manage emotions and stay focused on the task at hand. As the final basketball game and workout approach, the speaker is determined to apply the lessons learned to avoid past mistakes and to persevere through the challenges.
🏀 The Final Challenge and the Impact of Discipline on Testosterone Levels
In the concluding paragraph, the speaker recounts their final challenge, which includes a basketball game with high stakes and a workout that tests their limits. Despite injuring their thumb, they manage to maintain focus and push through the pain by adopting a mindset of taking things one step at a time. The speaker reflects on the importance of discipline and the positive changes they've noticed in their life as a result of their efforts. They end with the revelation of their improved testosterone levels, now reaching the average range, and express determination to continue their healthy habits.
Mindmap
Keywords
💡Testosterone
💡Nasal Breathing
💡Bright Light Exposure
💡Zinc, Magnesium, and Vitamin D3
💡Competition
💡Training Protocols
💡Body Language
💡Discipline
💡Pull-Ups
💡Emotion Regulation
💡Athletic Greens
💡Estrogen
Highlights
Low testosterone levels are associated with negative qualities such as weight gain, depression, and erectile dysfunction.
Testosterone levels in men decrease by an average of one percent per year after the age of 30.
Implementing protocols from the Huberman Lab podcast for 30 days to boost testosterone.
Nose breathing promotes positive gas exchange and impacts hormones positively.
Early morning bright light exposure is crucial for hormone optimization.
Adequate intake of zinc, magnesium, and vitamin D3 is essential for testosterone levels.
Competition can naturally increase testosterone levels.
Ideal training protocols for stimulating testosterone involve six sets of ten repetitions with 120 seconds rest.
The speaker's body language indicates a lack of competitiveness and potential low testosterone.
Discipline with the implemented protocols is key to seeing noticeable improvements in testosterone levels.
The speaker's testosterone levels are below average for his age and even lower when compared to older age groups.
Behaviors that decrease testosterone include illness, sleep apnea, and expecting fatherhood.
Testosterone promotes sex-seeking behavior and is linked to competitive and parenting behaviors.
Taking AG1 by Athletic Greens every morning contributes to a healthy habit and positive nutritional benefits.
The speaker struggles with maintaining motivation and discipline throughout the 30-day challenge.
The speaker seeks advice from a top competitor on handling emotions and competition.
The speaker experiences a motivational resurgence thinking about the potential loss of $1000 in a basketball game.
Injury during the final workout challenges the speaker's focus and determination.
The speaker's testosterone levels improve to just below average after the 30-day challenge.
Transcripts
in my last video I found out that I had
low testosterone I'm below every
and many of you weren't surprised
which is concerning because high levels
of test osterone are associated with
qualities like strength resilience and
competitive drive while men with low
testosterone are more likely to
experience things like weight gain
depression loss of sex drive and even
erectile dysfunction and the scariest
part is that after the age of 30
testosterone levels in men decrease by
an average of one percent every single
year
and I just turned 30 which means if I
want to boost my testosterone back to a
healthy level I need to do something
drastic
[Music]
yeah uh not that drastic but I am gonna
be implementing some protocols from the
huberman Lab podcast for the next 30
days for those that have lower than
desired levels of testosterone or if you
want to increase testosterone we have to
be breathing properly so nose breathing
in wakefulness and in sleep promotes all
sorts of positive things related to the
Improvement of gas exchange of carbon
dioxide and oxygen in the body so being
a nasal breather can actually positively
impact hormones the second thing getting
anywhere from two to ten minutes of
bright light exposure in your eyes early
in the day and it's well established
that deep sleep and getting the proper
patterns of slow wave sleep and REM
sleep are important for hormone
optimization make sure you're getting
adequate zinc magnesium and D3 many of
which can be taken in supplementation
form so let's talk about competition
so it is the case that competition
itself can increase testosterone
[Music]
come on
[Music]
[Music]
don't you still have a workout to do
the ideal training protocols for
stimulating testosterone release that
involved doing six sets of 10
repetitions
with about 120 seconds rest in between
sets which even if it requires
lightening the weight is pretty darn
hard work
[Music]
all right
and
[Music]
while my day one workout is humbling
the day after is equally as humbling
so I was editing through some of
yesterday's footage and I found
something that
is a bit concerning let me show you look
at my body language here
or here or here this is not someone who
is competing this is someone who is
deflated or defeated this is low T and
if I want to find a way to boost this
I'm gonna have to learn to actually
compete
if I want to see actual noticeable
improvement with my testosterone levels
I need to make sure I'm being
disciplined with all the protocols
especially the easy ones
and seeing as how I struggle to compete
early on I think it's time to raise the
stakes
yo I want to play one-on-one again
and if you win I'm gonna give you a
thousand dollars
deal
[Music]
with my money at stake I'm hoping this
helps me lock in for the next 30 days
and really see some noticeable
improvements in my next blood test
[Music]
thank you
I was researching average testosterone
levels based on age just to just to see
where I was at and when I plugged in my
numbers into the graph
for my age I am just above the 90th
percentile for testosterone levels which
means that 90 percent of people my own
age have higher levels of testosterone
than I do and if that wasn't bad enough
I took the age and I moved it over to
see where I'd be at and I would still be
in the 70th to 80th percentile if I was
88 years old
88 it's one thing to be low for your own
age
it's another thing to be low for the
senior center how did this happen why is
this happening to my body I'm a pretty
healthy person
not like 90th percentile
how
so just as there are behaviors that can
increase testosterone their behaviors
that can decrease testosterone things
like illness apnea and becoming apparent
expecting fathers have an almost 50
percent decrease in testosterone levels
Peaks and testosterone cause individuals
to seek sex not promote parenting
whereas reductions in testosterone move
individuals of both sexes toward
parenting behavior and less toward
reproductive Behavior
Hillary
you're not pregnant are you
okay what thank God
oh my gosh no no no no no sorry that's
not so testosterone promotes sex-seeking
behavior when people participate in sex
they had 70 increases in testosterone
the saludogenesis model as much as I
look for answers on why my testosterone
is so low I can't really seem to find a
solid answer
so I decide to call it a night and maybe
try again tomorrow
the males that have higher testosterone
forage further and will fight harder and
will promote competitive interactions
and I think it's starting to make sense
this year I have been complacent I'm
happy with my marriage I'm content with
how much I'm seeing my friends and my
family which is all really good things
but on the other side of that I have
become less driven and less motivated in
multiple areas of my life but
specifically with my health and I feel
like getting this blood test back was
the wake-up call that I needed to really
start taking ownership of some healthy
habits and one of the easiest healthy
habits I can think of is by taking ag1
by athletic groups I take ag1 by
athletic greens every single morning and
it gives me 75 different vitamins
minerals Whole Foods Source superfoods
and what I've found is that it not only
gives me all this nutritional benefits
but it also feels healthy and so I find
that taking it in the morning is
something that I look forward to it
makes me feel accomplished in a weird
way and it has this like domino effect
of pushing me towards other healthy
habits just from feeling healthy and
feeling positive about the choices and
the decisions that I'm making in my
morning with your first purchase right
now they're giving one year of free
vitamin D as well as five free travel
packs so click the link down below take
control of your nutrition get those
healthy habits all right back to the
video
the trickiest part of this challenge is
not knowing if the effort that I'm
putting in is actually having an impact
on my testosterone levels so all I can
do is try to stay disciplined and keep
pushing myself even when things get hard
people think that the opposite of
testosterone is estrogen but it's not
the opposite of testosterone is
proactive which makes us feel quiescent
and not in pursuit of things Etc the
major effect of testosterone is to make
effort feel good when effort feels good
life just gets way better and after the
first two weeks of this challenge I
start to notice that effort I'm exerting
in my workouts starts to extend into
other areas of my life
things go really well for the first two
weeks by day 20 the initial excitement
of this challenge feels like it's
starting to wear off
[Music]
currently 10 53 and I have done nothing
today I'm just having a very unmotivated
lazy day today what's even worse is I
know what will help me get out of this I
know what to do to make myself feel
better and wake up and get going but
I just don't want to do it I just do not
want to do it
all right let's just let's just do it
get it over with get this day back on
track here we go
[Music]
and while some problems are quick fixes
other ones are a bit more complicated
for instance pull-up day
pull-ups are my least favorite exercise
and with the goal of six sets of ten
I know that I am in trouble
and to add some competition I brought my
brother Brendan along who just so
happens to be really good at Pull-Ups
and while I'm struggling by set number
two Brendan is cruising through his sets
with these
you ready
yeah
[Music]
someone's unhappy
that
absolutely sucked
I hated
every second of that literally every
second I hated that it's like one thing
to be bad at pull-ups which I have
always been bad at pull-ups but having
like everyone just like walk by and see
me struggle and be bad at pull-ups like
that really bothered me and it just made
me like want to quit I wanted to quit
like every set as like some weird way to
like Preserve
my ego or something I guess and that's
just like so unhelpful I'm like trying
to retrain my brain how to compete when
everything in my head is like stop stop
stop
sorry shut up Siri if I want to compete
and I want to give effort to something
I need to cut out whatever that was
because that is not helpful that is not
helpful at all
with my emotions getting the best of me
yet again
can't help but worry about how I'm going
to handle the pressure of a game with
one thousand dollars on the line
so I go looking for answers from one of
the best competitors of all time all
right what I try to do is just try to be
still and understand that emotions come
and go the important thing is to accept
them all
to embrace them all
and then you can choose to do with them
what you want versus being controlled by
emotion you think about game-winning
free throws and people go to the free
throw line and they're nervous about it
well what are you really nervous about
if you unpack that okay you're nervous
that you're gonna miss the shot you're
gonna be embarrassed because thousands
of people millions of people see you
missed a shot people want to talk bad
about you right and so you're looking at
you go are those things even important
you know what you do on Monday is
fantastic but then Tuesday is a bad day
so are we just supposed to live our
lives like this the whole time you know
versus just staying like this and
understanding that it's really just a
journey of evolution every day to say
okay it's okay to fail and then it gives
you the confidence to go for it
we are one day away from the big final
basketball game and we are two days away
from the final workout and I am just
thinking through those two things how
bad I did on both of those things on day
one
and I'm thinking about the idea of
Brendan winning this basketball game
gloating celebrating taking my money
taking one thousand dollars from me
and as I'm thinking about that I feel
like something is just like switched in
my brain where
I'm going to fight
I'm gonna work as hard as I can and I am
going to win
[Music]
thank you
I'm gonna lose some money
nope
[Music]
there we go
my strategy for both challenges is to
stay in the moment
whenever I failed previously I would get
down on myself and beat myself up before
it was over but if I can just take these
one rep one possession at a time never
quitting never getting discouraged make
or Miss keep fighting one more
[Music]
[Music]
then up one
I jammed my thumb on a take to the
basket
and it did not feel good
whenever I feel pain or discomfort my
instinct is to let up and detach from
what I'm doing
and that is exactly what I did
soon enough I am completely in my head
and with one thousand dollars on the
line I need to get my focus back and
fast
I can do this
I can do this
I'm not dropping weight
I can do it
if I want to have any hope of winning
this game I just need to lock in one
possession at a time
[Music]
[Music]
foreign
[Music]
I just kept telling myself over and over
again like don't sit down don't lay down
don't like wallow in how bad it feels
just like breathe and think about the
next set think about how it's going to
be easy think about how you can do it
just one set at a time
and it literally worked like I feel like
I'm like pushing myself
like harder than I've pushed myself in a
long time and it just feels like it's
there it's like there you know but it's
just a matter of actually like doing it
like believing it
dude I need to just like bring this to
like all the areas of my life you know
I can't believe I just did that
with the final challenge is out of the
way it's time to finally see if I've
made any improvements with my
testosterone
this is day one and that's day 30. oh my
gosh it actually worked
it worked I am just short of the 50th
percentile I'm actually average now I
just gotta keep going I gotta do like a
blood test in three months and see how
it goes from there
let's go buddy let's go
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