I Tried Boosting My Low Testosterone Naturally for 90 Days - Here's What Happened

Summary

In this 90-day experiment, the creator aimed to naturally boost his testosterone levels. Focusing on diet, sleep, mood, and consistent workouts, particularly progressive overload, he saw a 200-point increase in testosterone. Despite the numerical success, he expresses no dramatic physical changes but acknowledges the journey's motivational impact. The video also touches on the struggle with the prevalence of performance-enhancing drugs in the fitness industry and the creator's commitment to staying natural.

Takeaways

• 😀 The speaker conducted a 90-day experiment to naturally increase his testosterone levels.
• 🏋️‍♂️ The experiment focused on four key areas: food, sleep, mood, and workouts.
• 🥗 The speaker emphasized the importance of single ingredient whole foods in his diet.
• 💤 He mentioned that giving up alcohol for five months significantly improved his sleep quality.
• 🏃‍♂️ The speaker incorporated progressive overload and interval training into his workout routine.
• 🚫 He decided against using supplements like ashwaganda, opting for whole foods instead.
• 📈 The testosterone levels increased by 200 points after the 90-day experiment.
• 🤔 Despite the increase, the speaker did not feel a significant change in his physical or mental state.
• 💪 The speaker expressed pride in completing the journey and learning about his body's response to diet and exercise.
• 🎯 He discussed the struggle with the prevalence of testosterone replacement therapy and anabolic steroids in the fitness industry.
• 🌟 The speaker plans to stay natural and continue striving to be the best version of himself.

Q & A

What was the main goal of the 90-day experiment conducted by the speaker?

The main goal of the 90-day experiment was to see if the speaker could naturally raise his testosterone levels.

What factors did the speaker focus on to raise his testosterone levels?

The speaker focused on food, sleep, productive habits, and working out as the main factors to raise his testosterone levels.

How did the speaker approach his workouts during the experiment?

The speaker approached his workouts with a focus on progressive overload, ensuring that he gradually increased the weight or intensity of his exercises.

What was the speaker's view on the importance of staying slightly uncomfortable in the gym?

The speaker believed that staying slightly uncomfortable in the gym is important to avoid falling into the habit of just going through the motions and to ensure continuous progress.

What was the speaker's experience with compound movements like deadlifts or squats during the experiment?

The speaker reintroduced compound movements such as deadlifts or squats into his workout routine, which he hadn't focused on for a long time.

How did the speaker's brother, Brandon, fare in terms of testosterone levels?

Brandon's testosterone level was 750, which the speaker noted as being in line with his younger and weaker brother's status.

What was the speaker's opinion on the use of supplements like ashwagandha during the experiment?

The speaker decided against using ashwagandha after researching it and feeling that there were more cons than pros.

What was the speaker's approach to diet during the experiment?

The speaker focused on whole foods with single ingredients and did not heavily rely on supplements, except for occasional caffeine and creatine.

What changes did the speaker make to improve his sleep during the experiment?

The speaker gave up drinking for five months, which he found to be a key factor in improving his sleep quality.

How did the speaker feel about the results of his testosterone test at the end of the experiment?

The speaker was happy to see his testosterone levels increase by 200 points but did not feel a drastic change in his physical appearance or abilities.

What struggles did the speaker express about being in the fitness industry and the prevalence of performance-enhancing substances?

The speaker expressed a struggle with the temptation to use performance-enhancing substances due to their normalization in the industry and the pressure to maintain an image, despite being accused of using such substances regardless of his clean status.

What was the speaker's conclusion about the importance of staying natural in the fitness industry?

The speaker concluded that staying natural is still important and found the experiment to be eye-opening, showing what can be accomplished naturally, despite the challenges and temptations in the industry.

Outlines

00:00

💪 Natural Testosterone Boost Experiment Conclusion

The speaker concludes a 90-day experiment aimed at naturally increasing his testosterone levels. He and his brother, Brandon, had their testosterone levels tested initially, revealing a lower level for the speaker. Over the past three months, he has focused on diet, sleep, productive habits, and exercise to boost his testosterone. The speaker emphasizes the importance of progressive overload in the gym to avoid plateauing and the role of compound movements like deadlifts and squats. He also discusses the impact of his experiment on his motivation and overall health, as well as the challenges of maintaining a strict regimen. The speaker's weight has increased to 208 pounds, and he reflects on the importance of consistency and the temptation to use performance-enhancing substances despite his commitment to staying natural.

05:01

🏆 Reflecting on Natural Progress and Industry Pressures

In this paragraph, the speaker discusses the results of his testosterone test, which showed a 200-point increase. While he is pleased with the outcome, he admits that he doesn't feel dramatically different and emphasizes that numbers alone aren't everything. The speaker uses this opportunity to talk about the importance of motivation and continuous self-improvement. He details his focus on four key areas: food, sleep, mood, and workouts. He mentions giving up alcohol for better sleep, the significance of progressive overload in his training, and maintaining a consistent and productive mindset. The speaker also shares his thoughts on the prevalence of testosterone replacement therapy and anabolic steroids in the fitness industry, expressing his struggle with the temptation to use them and the challenges of being accused of using performance-enhancing drugs despite being a clean athlete.

10:03

🤔 Contemplating Natural Fitness and Industry Standards

The speaker opens up about his internal struggle with the current state of the fitness industry, questioning the value of staying natural in a landscape where performance-enhancing drugs are increasingly normalized. He invites viewers to share their thoughts on the importance of natural fitness and whether it still matters in today's industry. The speaker admits the stress of being surrounded by elite athletes and the pressure to maintain an image, even when falsely accused of using performance-enhancing substances. He expresses his commitment to staying natural and the eye-opening experience of what can be achieved without resorting to artificial means. The speaker concludes by encouraging viewers to stay motivated and to strive for the best version of themselves.

Keywords

💡Testosterone

Testosterone is a hormone that plays a crucial role in male health, affecting muscle mass, mood, and energy levels. In the video, the speaker embarks on a 90-day experiment to see if he can naturally raise his testosterone levels through changes in diet, sleep, and exercise. This hormone is central to the video's theme, as the entire experiment revolves around measuring the impact of natural methods on its levels.

💡Progressive Overload

Progressive overload is a strength training principle where the amount of stress placed on the body during exercise is gradually increased to stimulate muscle growth and strength gains. In the video, the speaker emphasizes the importance of consistently challenging oneself in the gym by slightly increasing weight or intensity. This concept is a key factor in the speaker's workout regimen, which contributed to his perceived strength improvements over the experiment.

💡Whole Foods

Whole foods are minimally processed, natural foods that are close to their original state, such as vegetables, fruits, and unprocessed meats. The speaker highlights his focus on single-ingredient whole foods as a crucial part of his diet during the experiment. This dietary choice is intended to support overall health and hormone balance, which are essential for optimizing testosterone levels naturally.

💡Sleep

Sleep is a vital process for physical recovery, mental well-being, and hormonal regulation, including testosterone production. The speaker mentions that improving his sleep quality, particularly by eliminating alcohol consumption for five months, was a significant factor in his overall health and potentially contributed to his increased testosterone levels. Sleep is one of the four key areas the speaker focused on during his experiment.

💡Consistency

Consistency refers to the regular and disciplined adherence to a plan or routine over time. The speaker stresses that consistency in diet, sleep, and exercise was essential for making progress in his 90-day experiment. Despite not seeing dramatic changes in every area, the consistent effort led to gradual improvements in his testosterone levels and overall well-being.

💡Natural Methods

Natural methods involve using non-pharmaceutical approaches, such as diet, exercise, and lifestyle changes, to achieve health goals. The video focuses on the speaker’s attempt to raise his testosterone levels through natural methods rather than using testosterone replacement therapy or anabolic steroids. This choice reflects a commitment to long-term health and sustainability.

💡Compound Exercises

Compound exercises are movements that involve multiple joints and muscle groups, such as squats and deadlifts. The speaker reintroduced compound exercises into his routine to maximize his workout efficiency and stimulate testosterone production. These exercises are considered essential for building overall strength and are a core component of the speaker’s fitness strategy.

💡Testosterone Replacement Therapy (TRT)

Testosterone Replacement Therapy (TRT) is a medical treatment used to boost testosterone levels in individuals with low hormone levels. The speaker briefly discusses the prevalence of TRT and anabolic steroids in the fitness industry, expressing his temptation and internal conflict about whether to use such treatments. However, he ultimately remains committed to staying natural, despite the pressure and accusations faced by public figures like him.

💡Anabolic Steroids

Anabolic steroids are synthetic substances that mimic the effects of testosterone, often used to enhance muscle mass and athletic performance. The speaker mentions the normalization and widespread use of anabolic steroids in the fitness industry, which creates challenges for natural athletes. The video touches on the speaker’s struggle with the temptation to use steroids, even though he remains committed to a natural approach.

💡Sprinting

Sprinting is a high-intensity exercise that can improve cardiovascular health and stimulate hormone production, including testosterone. The speaker incorporates sprinting into his workout routine as interval training, combining short bursts of high-intensity effort with active recovery. Although he didn’t do it as much as he wanted, sprinting is highlighted as part of his strategy to naturally boost testosterone.

Highlights

The conclusion of a 90-day experiment to naturally raise testosterone levels.

Initial testosterone levels were low, prompting the experiment.

Focus on food, sleep, productive habits, and working out as key areas for improvement.

The importance of progressive overload in workouts for continuous improvement.

Maintaining slight discomfort in the gym to avoid complacency.

The role of compound movements like deadlifts and squats in the workout routine.

The impact of a regimented plan on achieving goals related to testosterone levels.

Incorporating sprinting and interval training into the fitness routine.

The decision to avoid supplements and focus on whole foods for the experiment.

The significance of fasting before the final testosterone test.

The increase of 200 points in testosterone levels after the 3-month experiment.

The personal feeling of not experiencing a significant change despite the increase.

The emphasis on foundational fitness principles such as consistency and moderation.

Reflections on the prevalence of testosterone replacement therapy and anabolic steroids in the fitness industry.

The struggle with the temptation to use performance-enhancing substances.

The importance of maintaining a natural approach to fitness and health.

The motivational aspect of the experiment and its impact on the individual's personal journey.

The final message encouraging viewers to stay motivated and strive for self-improvement.

Transcripts

today my 90-day experiment to see if I

can raise my testosterone naturally

comes to a close and I'm going to find

out if it was worth it or if it was all

a giant

[Music]

waste no way to quickly recap a little

over 3 months ago me and my brother

Brandon had our testosterone checked and

mine came in a little low and I wanted

to use it as an opportunity to see how

much I could raise it naturally so for

the past 90 days I've been focusing on

food sleep my productive habits and I'm

wrapping it up today with one of the

most important that being working out so

I'm about ready to hit the gym and then

we're going to see where that numberers

at yeah it's pretty as much as I'm doing

yeah yeah I'm going to go heavy in

that and that's the thing you always got

to keep yourself slightly uncomfortable

in the gym you can fall into that habit

unfortunately where you're just going

through the motions but then with

Progressive

overload every time it begins it feel

easy you make it a little harder again

yeah you have to keep getting results

that's the hard part starts getting easy

then then you're not doing doing it

right then you're not progressing then

you plateau then you get frustrated then

you quit working

out yeah life is a struggle that's how

you become better I've been using this

experience experiment as an opportunity

to try to make key little changes so

introducing something like a compound

movement such as deadlifts or squats is

a Time long since passed I'm not making

those Noob gains anymore I really have

to key in and focus on areas of

improvement with working out for me it's

all been about Progressive overload

small increases in weight week by week

and combining that with focusing on my

food and my sleep all these elements

have come together and I'm feeling

stronger and healthier than I ever have

before which in turn really helps to

motivate me to try to even become

better

[Music]

nice weigh in at

208 208 wow the last time you weighed

out you were like 13 years old yeah I

know it feels like I look 13

bodywise H always something

never easy you were sick for a good

period of Time how many days uh man like

a whole week felt like now it's Bran's

turn to take the testosterone yeah I'm

the younger and weaker brother now with

with the 750 level testosterone which

actually which actually does go right in

line with it's not so much the numbers

sometimes as how much you feel because

that was a comment a lot of people said

and Brian is a perfect example right now

getting over a cold sickness little

weakness he testosterone but he looks

like no I'm kidding yeah and you

know it can fluctuate too I mean who

knows now maybe it's you know low I

don't know yeah maybe you shouldn't you

know read too much into exactly that was

what I meant I didn't make you look like

yeah that's you can say it it's

fine I kind of do a little like but

not a lot that's why that's why I got

this big shirt on to cover up my

skeletal structure that's

underneath

ni oh man that's important to just being

on a plan any plan it is so helpful in

order to accomplish whatever goal it is

you're looking towards mine in this

personal particular circumstance being

to see if I can raise my testosterone

naturally and having a regimented plan

that we're following really helps to

achieve that the workout is done and in

regards to physical exercise the other

thing that I've been trying to do is

sprinting I haven't done as much as I'd

liked I've been doing it the past couple

weeks but I have been implementing it

interval training style so I'll Sprint

for about 20 seconds and then I will

have an active recovery for 40 seconds

I'll repeat that for about 10 to 20

rounds other than that uh there was

suggestions from some of you for

supplements ashwaganda was one of it I

did some research into it and to me

personally it felt like there was more

cons than Pros so I didn't supplement it

and I really didn't supplement anything

other than caffeine sometimes I'll come

on and off creatine glutamine but for

the purpose of this test in particular

it was really just Whole Foods is where

it was at and now having said that I am

going to get one last meal I'm going to

fast I'm going to wake up in the morning

and then it's testing time this has been

a long time coming the workouts the

sleeping the eating the drinking it's

all been on point but now it's time to

find out what's going to happen cuz the

numbers don't lie really I've been doing

an experiment over the past couple

months I've been trying to raise my

testosterone naturally through like

sleeping better working out eating yeah

so this is the big the big finale for me

right that's awesome you kind of do oh

yeah thanks and now we just have to wait

for the results and I wanted to answer a

question that a lot of people have asked

over this video series and they've said

well numbers aren't everything and to

that IA I agree with you but this has

also been an excellent opportunity to

try to use as motivation to become even

better because really that's what it's

all about you never want to stop you

never want to kind of get to the peak

and go oh I made it now I can rest on my

Laurels at least I can anyways because

once I do I start to slide back down

again and then I look up and I see the

top of the mountain and I got a long

climb to go so for me you always keep

climbing or like we like to say you're

always one rep closer and the four key

areas that I've really been trying to

better over the past 90 days has been

food sleep mood and work workouts with

food I've really tried to focus on

single ingredient whole food I feel

that's went really well in retrospect I

would say there probably wasn't like a

huge change that I saw but a lot of

times it's maybe not what's happening

externally it's what's happening

internally so even though maybe I'm not

getting a decrease in like body fat or

things of that nature it doesn't mean

that it's not just a really great Habit

to focus on sleep I've always been a

really good sleeper but I will say there

was one key factor that helped me

substantially and that is beginning in

January I have not drank for a total of

5 months which has really helped with my

sleep overall so as far as sleep is

concerned I would say giving up drinking

for those 5 months was probably the

biggest key factor in sleeping even

better with workouts I really again

focus on that Progressive overload which

I feel was a component that was kind of

lacking a little bit my training so

that's really really helped me out and

as far as mood has went I've really

tried to focus a lot on productivity

getting into healthy habits and most

importantly sticking with that

consistency so even though I didn't see

huge progresses in every single one of

those categories I did make small

improvements and I am really happy about

that and those were some of the biggest

things that I tried to focus on over

this period of time and now it is time

to see if all of that made a difference

as we check check out the results of my

testosterone

test so there you go that is the result

of the 3-month test it's went up 200

points and seeing it I have to admit I'm

very happy there was a change but I also

have to be completely honest with all of

you watching I don't feel like a change

man I don't feel like a superhero I had

I don't feel like there's been anything

so lifechanging I was like oh my God

just because we've been doing this a

long time we've been doing this YouTube

channel for 12 years and really when you

even go back to our very first videos we

haven't really changed what we've said a

lot it's kind of always been those

foundational things which a lot of

people find boring is the compound

exercise the consistency the moderation

and when you've done all those things

for all those years you begin to get a

pretty good gauge of how your body

responds to working out or eating and

things of that nature but still I feel

really proud that I was able to make it

through this journey that I was able to

see a change and I was able to learn a

few new things about myself and how I

respond to eating and exercise so all in

all I would say it's a big success and

this has also

been kind of um a reflection as well

because the fitness industry has changed

even in the period of time that we've

been doing it and something that can

really eat at us is the prevalence of

testosterone replacement therapy

anabolic steroids they're always there

but it's so normalized and it's so

prevalent now it feels almost like the

game has changed a little bit and I

struggle with that sometimes I struggle

with the fact that maybe I should just

do it you know you imagine yourself

you're like I could be even bigger I

could be even stronger that temptation

is always there and one thing that

really gets to us is we're accused of it

anyways you know I mean I've been a

clean athlete my whole life but it

doesn't matter because people are still

going to make up their own mind so it it

it's kind of a struggle you know you're

doing videos you're kind of in the

public eye you feel like you kind of

have an image to uphold and maintain and

sometimes you feel maybe that's not good

enough or maybe you should try to do

even better I know the dangers of it I

know the reasons why I wouldn't want to

do it I think we've been pretty good

about explaining that in the past but it

it it's always it's always kind of there

nagging you a little bit so I would like

to hear your thoughts on that how you

feel how you feel about kind of the

current state of the

industry does being natural even matter

as much as it used to because sometimes

I feel maybe it doesn't that no one even

cares anymore but um having said that I

don't want to freak anybody out too much

I do plan on staying natural I think

this has really been eye openening to

show what you can accomplish just doing

something naturally but also just wanted

to be completely open about some of the

things that we struggle with or I guess

I should say I struggle with from time

to time doing this being in this field

and um being kind of surrounded by all

of these like one percenters you know

the the elite of the elite the best

physiques on Earth the best athletic

performance on Earth that can get a

little stressful especially you know

when you put in a lot of the hard work

and then you're accused of being on

performance enhancing gear anyway so

then you go well what what is it what

does it even matter so let me know your

thoughts and I hope you enjoyed this

series I hope you got something out of

it if anything I hope it was just

motivating I know it motivated me and

I'm just going to keep going strong and

trying to be the best version of myself

I can so until next time stay above