Ladies and gentlemen, oh no, sorry, I mean gentlemen only!
I hope you’ve been well during my absence over the past eight months. I’ve been hard at work, pouring my time and energy into researching, designing, and launching my second flagship system, The PLUS+. It officially launched in October, and now, I’m excited to shift my focus back to creating informative content on my YouTube channel.
Why do we need such a protocol?
Let’s dive into a crucial topic that affects many of us, especially if you’re over 40 – declining testosterone levels. Scientific studies have shown that testosterone levels in men decrease with age, and it’s not a minor decline; it’s a concerning trend. The average 20-year-old male today has lower testosterone levels compared to the same age group in previous years. The evidence for this comes from a pivotal study by Travison et al. (2007), which highlighted a significant decline in testosterone levels among American men over time.
The ramifications of this decline are far-reaching, contributing to what some perceive as a masculinity crisis. Men are grappling with lower testosterone levels, but I’m here to offer a solution. As a coach specializing in T-Management, I was honored to receive the “Best Men’s Lifestyle and Fitness Coach 2023” award from Global Health & Pharma. With my 60th birthday approaching in less than 10 months, I can confidently say that I’m in the best shape of my life, and I’ve achieved this by following the right approach.In the upcoming series, I’ll be sharing the T-Boosting Protocol, consisting of five levels.
Critically important first step
Before we embark on this journey, it’s essential to know your baseline testosterone levels. You can obtain this information through a visit to a healthcare professional or by using a home testing kit. For your convenience, I’ve provided a link to these kits (along with a discount code) on my SUPPLEMENT ORDERS PAGE on my website.
It’s crucial to assess two key aspects: your TOTAL TESTOSTERONE and FREE TESTOSTERONE levels.
Ideally, both of these metrics should fall within the upper 20% of the acceptable range for a man of your age. If they don’t, and for most of us, they won’t, it’s essential to give serious thought to systematically incorporating each stage of the T-BOOSTING Protocol. Remember, each level plays a vital role, so don’t skip any of them. To help you understand your lab results and the next steps to be taken, you are welcome to book a SINGLE CONSULTATION (option 5) with me.
Quick summary of the first level’s 3 Steps
The T-Boosting Protocol is a systematic, science-based method. Attempting to skip ahead will yield little benefit and then you can just as well skip straight to juicing if you do not want to follow the science approach. So, let’s commence with the 1st level, which entails three easy but critical components:
1. Resistance Training: Engage in resistance training at least four times a week. Resistance training, such as weightlifting, is a potent tool for increasing testosterone levels in men. The science behind this is multifaceted:
– Stress Response: Resistance training places physical stress on the body, leading to the release of hormones like cortisol, adrenaline, and testosterone to manage the stress.
– Muscle Activation: Resistance training stimulates muscle growth, with testosterone playing a crucial role in muscle protein synthesis and tissue repair.
– Intensity and Volume: Heavier weights and high-intensity workouts contribute to a more significant testosterone response, as does higher training volume.
– Recovery: After resistance training, the body requires time to recover, which includes hormonal adaptations and the normalization of testosterone levels.
Notable studies, such as those by West and Phillips (2012) and Häkkinen et al. (2001), have demonstrated the relationship between resistance training and increased testosterone levels.
2. Caffeine and Creatine: Science has shown that both caffeine and creatine can positively impact natural testosterone levels when consumed in moderation. For caffeine, a 2022 study conducted on humans found up to a 23% increase in testosterone levels during intense training.
3. Focused Diet: A balanced diet tailored to your goals, age, and sex is crucial. Key aspects of a diet that supports optimal testosterone levels and muscle growth include protein intake, calorie balance, and essential fats. Various scientific studies have explored the connection between dietary choices and testosterone levels.
More about the science behind it
Resistance training’s impact on testosterone is well-documented, supported by studies like West and Phillips (2012) and Häkkinen et al. (2001). The intensity and volume of your workouts matter, and adequate recovery periods are essential.
While creatine may not directly increase testosterone, its benefits for athletic performance can indirectly enhance your training, stimulating testosterone release – see the science studies listed right at the bottom.
As for caffeine, a 2018 study provided proof that caffeine has a positive impact on testosterone levels in men. [https://pubmed.ncbi.nlm.nih.gov/18458357/]
But the most important of them all – balanced nutrition is the cornerstone of the TESTOSTERONE BOOSTING PROTOCOL. An adequate intake of protein, calories, and healthy fats is necessary to support muscle growth and maintain optimal hormone function. Without the right diet, your testosterone levels will plummet, and muscle growth may stagnate or diminish. For example, the lack of good oils in your diet will affect your endocrine system severely and thus your body will produce little testosterone.
If you struggle with your diet, feel free to sign up for a SINGLE CONSULTATION with me and I will create for you a 7-day meal plan for your goals, age, and sex with focus on adhering to the T-Boosting Protocol.
How would you know that it is working?
In the realm of scientific approaches, it’s crucial to validate specific factors both before and after your journey. To gauge your progress, you’ll first assess your TOTAL TESTOSTERONE and FREE TESTOSTERONE levels before commencing your dedicated 3-month endeavor. This initial assessment will serve as a direct indicator of any potential changes.
- For TOTAL T levels, the reference range spans from 270 ng/dL to 1070 ng/dL. Your target is to elevate it above 800 ng/dL.
- As for FREE T levels, the typical range extends from 9 ng/dL to 30 ng/dL. Your objective is to push it beyond 24 ng/dL.
Should you observe an increase in these levels, stay the course and schedule another assessment after an additional 3 months.
However, if you find that your progress has plateaued, and your levels remain below the above target levels, it’s time to progress to Level 2. Remember, Level 1 remains the foundation of your journey and must always be in place..
By implementing these three components of the first level of the T-Boosting Protocol, you’re taking the first step in your journey to boost testosterone levels naturally and effectively.
Stay tuned for the upcoming videos/articles in this series, I will explore the remaining four levels, delving deeper into the science behind each aspect. Remember, by following a systematic and scientifically-backed approach, you’ll be on your way to enhancing your testosterone levels and achieving your fitness goals.
Interested in my coaching? CLICK HERE
Wish you all happy training and virile testosterone levels!
Gert Louw (me at age 59)
The science studies used for this article:
- Travison, T. G., Araujo, A. B., O’Donnell, A. B., Kupelian, V., & McKinlay, J. B. (2007). A population-level decline in serum testosterone levels in American men. The Journal of Clinical Endocrinology & Metabolism, 92(1), 196-202. This study, often cited in discussions about declining testosterone levels, reported a statistically significant decrease in average testosterone levels in American men over the years.
- West, D. W., & Phillips, S. M. (2012). Associations of exercise-induced hormone profiles and gains in strength and hypertrophy in a large cohort after weight training. European Journal of Applied Physiology, 112(7), 2693-2702. This study found that resistance training led to significant increases in testosterone levels in response to exercise, particularly when using heavier weights and higher training volumes.
- Häkkinen, K., Pakarinen, A., Kraemer, W. J., & Häkkinen, A. (2001). Acute hormonal responses to heavy resistance exercise in strength athletes versus nonathletes. Canadian Journal of Applied Physiology, 26(6), 509-518. The study demonstrated that resistance training induced substantial increases in testosterone levels in strength athletes, showing that training experience may also play a role.
- Vingren, J. L., Kraemer, W. J., Ratamess, N. A., Anderson, J. M., Volek, J. S., & Maresh, C. M. (2010). Testosterone physiology in resistance exercise and training: the up-stream regulatory elements. Sports Medicine, 40(12), 1037-1053. This review discusses the complex hormonal responses to resistance training, including increased testosterone levels in men, which contribute to muscle growth and strength.
- Antonio, J., & Ciccone, V. (2013). The effects of pre versus post-workout supplementation of creatine monohydrate on body composition and strength. Journal of the International Society of Sports Nutrition, 10(1), 1-6.
This study investigated the timing of creatine supplementation (pre-workout vs. post-workout) on body composition and strength. It did not specifically focus on testosterone levels but examined various performance and body composition parameters.
- Becque, M. D., Lochmann, J. D., & Melrose, D. R. (2000). Effects of oral creatine supplementation on muscular strength and body composition. Medicine and Science in Sports and Exercise, 32(3), 654-658.
This study looked at the effects of creatine supplementation on muscular strength and body composition. While testosterone levels were not the primary focus, the study provides information on the potential performance benefits of creatine.
- Scott, E. E., Daley, H. M., De Souza, M. J., Petz, L. N., & Hopkins, S. A. (2018). The effects of caffeine on the reproductive system of male rats. Journal of Comparative Physiology B, 188(1), 41-50.
This animal study examined the effects of caffeine on the reproductive system of male rats. It found that caffeine had various effects on reproductive parameters, but its relevance to human testosterone levels is not directly translatable
- Fats: Dietary fats, especially saturated and monounsaturated fats, are essential for the production of testosterone. A study in the “Journal of Steroid Biochemistry and Molecular Biology” in 2017 highlights the importance of dietary fats in testosterone synthesis.
- Vitamins and Minerals: Micronutrients like vitamin D, zinc, and magnesium play crucial roles in testosterone production. Research published in “The Journal of Clinical Endocrinology & Metabolism” in 2011 demonstrated the positive correlation between vitamin D and testosterone levels.
- Carbohydrates: A balanced intake of carbohydrates is important for maintaining optimal testosterone levels. A study in the “Journal of Applied Physiology” in 2010 found that low-carb diets may lead to decreased testosterone levels.