And here’s the not-so-shocking kicker: it’s all connected. The behaviors that make the mind spark and the body tight… well, you guessed it, also make the penis happy. If you read my ramblings, writings, experiments, and such, now and again, you know how I relentlessly go on and on about how a strong brain is a healthy brain, a strong muscle is a healthy muscle, and a strong penis is a healthy penis.
“Birds Born in a Cage Think Flying Is an Illness.”
— Alejandro Jodorowsky
“Middle age is when your broad mind and narrow waist begin to change places.”
― E. Joseph Cossman
Before digging deeper in the rules for increased testosterone, there are also three testosterone levels we need to consider: total testosterone level, Sex Hormone Binding Globulin (SHBG) level, and free testosterone level. Think of this as a budget. Total testosterone is your income. SHBG is the income that will be used to pay bills such as rent and utilities (it’s bound). Free testosterone is “do whatever money.”
I’ll publish the full protocol eventually on the Marco’s Grounds Blog, but now without further ado, find the most effective techniques below.
Without further ado (this time for real), here’s the 7 rules for increased testosterone.
Iron Rule One: Stand Straight With Your Shoulders Back
Don’t crumble in front of adversity. Don’t crack. Take it on. Your life changes if you don’t see problems as problems anymore; all you see is the opportunity to solve things. All you see are occasions for displays of skill.
Iron Rule Two: Despise Agricultural Foods
You can’t have it all. Life is about choices and the willpower to carry them through.
Iron Rule Three: Sleep in a Cold, Dark Place
An article published in Jama showed that sleeping only two hours less a night reduced testosterone levels significantly . Unfortunately, researchers only measured total testosterone. I suspect the effects on free testosterone are even more dramatic. You don’t need me to tell you that you should sleep more. You should. You know it. The only question is, why don’t you do it?
There’s this two-second rule I apply to me. I ask myself: “would I be doing this right now if I had perfect willpower?” If the answer is no. It’s time to do something else.
Iron Rule Four: Become One With the Ice
Showering daily for two to three minutes with pure cold water is enough to spike the good old T, therefore this is an excellent rule to increase testosterone.
Iron Rule Five: Worship the Sun in All Its Glorious Incandescence
New research published in Maturitas has shown that natural sunlight in the morning (sunrise) and in the evening (sunset) are particularly beneficial to hormone levels, dopamine, mood and general life outlook . This makes perfect sense.
Ashwagandha (also in Maximum Mind and here’s standalone) is also notorious for destroying cortisol (the major stress hormone).
Another honorable mention goes to cod liver oil. Some people argue that fermented cod liver is better. Be wary: we have crafted a word for fermented fat molecules. That word is rancid. I would not recommend it. I take an unfermented cod liver oil supplement like the above because it doesn’t have too much vitamin D and I already have enough vitamin D from my daily dose of Maximum Mind. You might want fish oil or cod liver oil with more vitamin D, depending on your individual situation.
Iron Rule Six: Perform Minimum Amounts of Violent Exercise
Bonus points go naturally to resistance training in a gym or at home.
Iron Rule Seven: Do Your Cardio
If you suffer from ED, the usual suspect is a weak heart. Cardiovascular exercise guidelines say 70-90 (insert-your-national-heart-association here) minutes of moderate cardiovascular exercise are the weekly minimums for health. Apply it. It doesn’t matter if you have a penis that could cut through a diamond if you can’t keep the rhythm. They say it’s not the boat; it’s the motion of the ocean …
Extra Credits: Consume Foods High in Cholesterol Before Bedtime
If I’m going for times of increased activity, I eat about four (whole) eggs daily before bedtime. That’s about 550mg of cholesterol before going to sleep. If you feel that dietary cholesterol might be detrimental to your health, researchers have shown that it has no discernible effect in a systematic review published in Current atherosclerosis reports . Of course, the data applies to averages. Individual experiences always vary.
- Dreher, J. C., Dunne, S., Pazderska, A., Frodl, T., Nolan, J. J., & O’Doherty, J. P. (2016). Testosterone causes both prosocial and antisocial status-enhancing behaviors in human males. Proceedings of the National Academy of Sciences, 113(41), 11633-11638.
- Leproult, R., & Van Cauter, E. (2011). Effect of 1 week of sleep restriction on testosterone levels in young healthy men. Jama, 305(21), 2173-2174.
- Rodriguez-Cuenca, S., Monjo, M., Frontera, M., Gianotti, M., Proenza, A. M., & Roca, P. (2007). Sex steroid receptor expression profile in brown adipose tissue. Effects of hormonal status. Cellular Physiology and Biochemistry, 20(6), 877-886.
- Smith, R. P., Coward, R. M., Kovac, J. R., & Lipshultz, L. I. (2013). The evidence for seasonal variations of testosterone in men. Maturitas, 74(3), 208-212.
- Ambiye, V. R., Langade, D., Dongre, S., Aptikar, P., Kulkarni, M., & Dongre, A. (2013). Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males: A Pilot Study. Evidence-based complementary and alternative medicine : eCAM, 2013, 571420.
- Bull, F. C., Al-Ansari, S. S., Biddle, S., Borodulin, K., Buman, M. P., Cardon, G., … & Willumsen, J. F. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British journal of sports medicine, 54(24), 1451-1462.
- Djoussé, L., & Gaziano, J. M. (2009). Dietary cholesterol and coronary artery disease: a systematic review. Current atherosclerosis reports, 11(6), 418–422