The Ultimate Guide: Naturally Raise Testosterone
It's an epidemic, low testosterone is impacting more and more men.
Depending on the source, testosterone in men has declined 20-50% in the last several decades.
One of the larger studies performed back in 2007 showed an alarming drop in T since the 1980s with average levels declining 1% per year. This means a 60-year-old man in 2004 had testosterone levels 17% lower than those of a 60-year-old in 1987.
A more recent study in 2020 showed the trend continuing with a -1.2% decline in testosterone per year. They found 35% of patients had low T in 2002 and in 2011 that number jumped to a staggering 47.3%.
Now the big question is why? There doesn't seem to be one simple answer, but multiple environmental, social and psychological aspects.
This could be the main reason. Being fat straight up isn't healthy, it makes your testosterone plummet while also increasing estrogen - a pretty horrible combo.
According to the CDC, in 1962 roughly 13.4% of Americans were obese, by 2018 it jumped to 43%.
A 2007 study of men ages 40 and above found that each one-point increase in BMI was associated with a 2% decrease in testosterone.
Another showed a 4" increase in waist circumference increased your odds of low testosterone by 75%.
No One Lifts
This one is pretty straight forward, resistance exercise is well known to increase testosterone and only 30% of the population strength trains two of more times per week.
Most testosterone is released at night during sleep and these days most people have pretty crappy sleep habits - Its estimated 70m Americans suffer from sleep issues.
Its been shown just one week of sleep restriction can decrease test by 10-15%.
This topic is something that has come to light more recently. We're exposed to a bunch of horrible chemicals daily:
- Pesticides like Glyphosate (Round-up) are being found a lot of our food now
- Parabens are a chemical preservative found in cosmetics
- Phthalates and bisphenol A (BPA) are found in plastics
All these can negatively impact your testosterone and other hormones. To learn more there is an excellent Joe Rogan episode with Dr. Shanna Swan on this topic.
What To Do About It
Not all hope is lost, there are some actions we can take to help bump those T levels up naturally.
Get in the f*cking gym. Self explanatory, this isn't optional.
Stop eating out so much. You are more likely to be exposed to those chemicals we mentioned above the more you eat fast food or even at nice restaurants. Seed oils used for cooking can also possibly lower testosterone.
Get some sleep. Check out our sleep hacking guide or this episode of Dr. Andrew Huberman's podcast for some sleep tips.
Avoid plastic. Plastic and heated plastic especially contain Phthalates, BPA and other estrogenic chemicals. Never ever heat plastic containers/cups in the microwave and use glass or metal drinking glasses whenever possible. Bottled water can be especially bad as well.
Limit the booze. Alcohol use can decrease your testosterone while also increasing estrogen, ever notice heavy drinkers have 'man-boobs'? It can also wreak havoc on your sleep.
Use soaps, shampoo, conditioners, lotions...anything you put on your body, that are phthalate free.
Get a really good water filter. Micro-plastics are being found in our drinking water now, so its not a bad idea to invest in a quality water filter that can filter it out.
Hit the basics. Vitamin D, fish oil, magnesium & zinc.
Test boosters. The ingredients found in XWERKS Rise have been proven to help naturally increase testosterone levels - tongkat ali, boron & shilajit
Ashwagandha. This herb is proven to help lower cortisol (the stress hormone) which is an antagonist hormone against testosterone. Meaning, higher cortisol can lead to lower testosterone. Our Ashwa Gummies contain an effective dose of Ashwagandha.
Other than injecting testosterone (which has its own downsides and risks) there is no magic bullet to fix your T.
But, following this guide can absolutely help you feel like your former self.