How I increased my testosterone levels without taking any supplements.

When it comes to testosterone, I have come across a lot of misleading information throughout my fitness journey, both online and in person. Today, I will share with you my experience of increasing testosterone levels in a natural and efficient way, by following a few simple steps.

First of all, we have to understand a very important principle: the Pareto principle. To put this into perspective, I have no doubt that throughout your life you have noticed something interesting: roughly 20% of actions give 80% of results. Well, this can be applied to a man's testosterone levels as well.

Countless hours of content, dozens of "products", "supplements", and "detox techniques", from my experience give little to no results and will waste your money and time. The good news is that the most efficient ways of increasing testosterone are free and easy to adopt. Here is what I implemented in my life that spiked my testosterone levels:

1. Drinking enough water

I cannot stress how important this one is. Throughout my teen years, I used to be chronically dehydrated. This was the main cause of low energy levels, insomnia and ultimately, low testosterone levels. It took me 14 days of sufficient hydration (3 litres per day) to drastically boost my performance in the gym and improve my sleep, which leads me to the next point:

2. Sleep 7-8 hours per night

You can't expect your body to function normally without healthy amounts of night sleep. This is non-negotiable. I don't care how busy you might be. When I was an undergrad, I used to think that using more hours in the day would help me stay productive. Guess what? It backfired. Because I was not getting enough sleep, I couldn't stay productive, had low energy levels and ultimately low testosterone. Tying this up with the previous point, once I started to get enough sleep and drink enough water it made wonders with my testosterone levels - I suddenly felt like what I was doing throughout my typical day was so much less than I could potentially do.

3. Lift heavy weights

If you have never done this before, you will notice a spike in your testosterone levels within the first month. But here is the catch: you want to adopt a gym routine that would involve progressive overload, not just cardio or simple exercises - constantly increase the weights you are working with, but also don't forget to have periods throughout the year when you ease off and allow your body to rest.

4. Get sunlight and daylight

Testosterone levels are proven to be linked with Vitamin D levels in a man's body. If you don't get enough sunlight and daylight in general throughout the day, this will impact your testosterone levels in a negative way. Once I started to get more daylight, I noticed I was in a better mood more often and wanted to achieve and do more.

5. Clean diet

Avoid big amounts of carbs, fast food, unsaturated fats and sugar. This seems to be so simple, but for some reason, a vast amount of people put their trust into supplements instead of simply getting rid of the unnecessary and unhealthy in their own diets. Once I started to cook my own food for the week and eliminated these types of food from my diet, I felt healthier and more manly.

6. Low stress

A lot of folks often fall into this trap of thinking that an insane amount of work is the way to feel more accomplished as a man. And who could blame them? I felt the same way until I discovered that more often less is more. When I came across a planning and time management technique called Kaizen planning, I finally understood that happiness and productivity are not directly linked to how much you do, but what you do. Efficiency is key. If you are constantly stressed to oblivion, this will have a giant ripple effect on your overall health and testosterone levels. Never underestimate this.

With all of this aid, you probably noticed that these things are linked to each other, they work in synergy. If you will implement these basic things into your life, I can guarantee you will get results and you will be less prone to wasting your money and time on less efficient solutions.