How I managed to naturally boost my testosterone levels without steroid use, by 400%!
By Bob Castle (AKA Scandinavian Bob)
In this article I’m going to walk you through exactly how I managed to increase testosterone levels from 244ng/dL to a, pretty amazing, 1080ng/dL without steroids, 100% naturally. I started to do it seriously after the second blood test so be sure to keep reading.
Are you ready for it? Let’s go:
Before the first blood test I was eating a pretty crappy standard diet with a moderate to high carb intake and not so much fat. My alcohol consumption was also on the higher side.
I have always been exercising but not that much at all, compared to other gym lovers.
I felt OK but still lacked energy and vitality and my motivation and drive were far from good. I also experienced short time memory problems and had a difficult time focusing. “Brain fog” if you will.
At this point in life I had not tried to do anything to raise my Testosterone levels as I didn’t even know what my levels were.
I wanted to find out so I went to the doctor and ordered a test:
The first testosterone blood test: 244 ng/dL (January 2015)
When my results from the testosterone blood test came back this low I started to clean up my diet…
…you know, the way of eating we use to think of as healthy: a pretty standard diet with a moderate to high carb intake and not so much fat. (Since then I have changed my view and are now eating a diet much higher in fat).
Althoguh I wanted to increase my testosterone levels I did not start doing much at this point. Pretty much all I was doing between the first and the second blood tests was:
- cleaninging up my diet a bit
- I started eating garlic extract supplements every night before going to bed.
- cutting back on my beer drinking
- increased my sleep (by an average of 45 minutes more per night)
Second testosterone blood test: 461ng/dL (June 2015)
(I took the test three times in a period of ten days, all at exactly 7:30 am and calculated an average to get the most accurate result. That average: 461ng/dL)
With just a few changes I had managed to increase my testosterone levels but 461ng/dL was still a bit under optimal range. Motivated by the change I NOW went on a mission to see just HOW MUCH I was going to be able to boost my testosterone levels.
So I started experimenting. Finding ways to naturally increase testosterone levels
The first steps I took…
- I added more fat to my diet. (Still not close to a very low carb diet but more fat in general)
- I shortened my cardio sessions from about 45-50 minutes down to 30 minutes. (I kept the number of sessions per week the same: two times/ week)
- I started drinking pomegranate juice once or every day. (I made my own by buying the actual fruit and blended the seeds in water)
- I kept my gym workouts the same: about three times/ week
- I started taking 3 minute colds showers whenever I could muster up the courage. (At first only about 3-4 times per week because I hated them at this point in life)
- I started walking with a better posture. Deliberately walking tall and with an open posture.(There are actually studies showing this works and increases testosterone levels. If we walk, talk and act more powerful our bodies respond to this)
…keep reading because I added more steps later
After a few months living like this I went and took my third testosterone test.
Third testosterone blood test: 750ng/dL (October 2015)
(Again I took the test three times in a period of ten days, all at exactly 7:30 am, and calculated an average to get the most accurate result. That average: 750ng/dL)
A very good result indeed!
Excited about the results and because I now felt much better in general I was curious to see if I could raise my testosterone even further…
So I continued my experiment “increasing testosteron naturally”
-I started taking a testosterone supplement
(Read more about that in the text at the bottom of the page)
-I started a cyclical ketogenic diet, with a carb refeed day onec a week.
(This made me feel better in general almost right away)
-I started taking 3-4 minute cold showers in the mornings EVERY DAY.
(now I have grown more use to them and like the way they make me feel)
-I reduced my training even more and spent no longer than 25-30 minutes in the gym from previously about 30-45 minutes per session.
(I must remind you that I even before this did not spend a significant amount of time on training and now: even less)
-I started focusing only on the big exercises
The time I DID spend in the gym I started to focus more on Bench Press and Chin ups and skipped small exercises like biceps curls and triceps extensions to do the most effective things for my body in the least amount of time.
-I started drinking pomegranate juice ONLY on my carb refeed days because of the sugar in it.
-I Started taking more zink. 25mg in the mornings and 25 mg in the evenings.
(this could also be overdosed so proceed with caution)
-I put ice on my testicles
Every evening I took a few ice cubes out of my freezer and put them in a sock. That sock I then wrapped around my testicles and kept it there for about 15-20 minutes while watching TV.
Disclaimer: The sock is because we don’t want to put ice DIRECTLY on the skin. We want to raise the testosterone and not get freeze damage. Proceed with caution! If you do the ice trick, it is at your own risk!
Rumor has it thatRussian powerlifters used the ice trick back in the day, before there were any steroids. It’s not that strange actually. The testicles are outside of our bodies for a reason…to be cool. They also play a BIG role in testosterone production.
I kept this routine up for a few months and went for a new blood test:
Fourth testosterone blood test: 1080ng/dL (January 2016)
(You know my drill by now: I took the test three times in a period of ten days, all at exactly 7:30 am and calculated an average to get the most accurate result. That average: 1080ng/dL)
Boom!!! Excited again as 1080 ng/dL is a very high level for men my age. In fact It is even high for men at any age. Also one interesting fact is that, due to my job I had been sleeping poorly with short nights that very week of the final blood tests and, as we all know, lack of sleep drives the testosterone levels down….
…so needless to say, I wonder if my levels woud l have been even higher had I been sleeping well that week.
Looking back at it all and with the experience I have today which of these pointers do I think was the most effectful?
Between the years 2014-2015 I was on a mission to answer the question “how to naturally inccrease testosterone levels” and I think I did a damn good job at it. I’m not doing all of these pointers super religiously any more although…
…I HAVE taken a few more blood tests after the mission, however, and those have helped me gain further insight on which of the pointers are the most potent and raises my testosterone levels the most.
Doing everyone of them will of course yield the best result but IF I had to choose the TOP 4 they would be:
1: Cold Showers (5 minutes)
3: The Cyclical Ketogenic Diet
4: Heavy strenght training with few reps and plenty of rests between sets. Cardio sessions shold NOT BE TOO LONG!
We are all unique
Your mileage may vary but this is what worked for me and the testosterone blood tests backs it up. I am, however, very confident that many of the pointers, will work for you too. Try them out and do your own experiment.
The Tesosterone Supplement
**During my experiment I used a natural testosterone supplement that has a lot of positive testimonials and is proven to work. You can click here to go read real user reviews on their website. Looking at the ingredients in it I can really understand why it works, since a lot of those ingredients indeed are proven to raise testosterone levels. I know it sure did for me.
If you want to give the testosterone supplement a try you can click here to go check the price.
Thank you for reading this article and if you have any questions for me about this then feel free to ask me in the comment section under my YouTube videos.