Here are all resources and links from Ben's 2017 Infinite Man presentation: “The Ultimate Guide To Biohacking Your Testosterone: 17 Ways To Maximize Muscle-Building, Libido & Anti-Aging.”
Below are all the resources Ben mentioned during his presentation! Click here for the slides.
11 Basic Lifestyle Hacks for High Testosterone
1. Sleep enough — often more is better
- Testosterone production increased with increasing sleep duration
- Biohacker’s Handbook’s sleep chapter for free here
2. Get rid of extra belly fat and be lean
3. Practice strength training and gain some muscle mass
- Basic principles when strength training for optimal T production:
- Always lift explosively (with perfect form)
- Lift heavy enough, but not too heavy (to have an optimum force/velocity-curve)
- Use compound lifts to activate large amounts of muscle mass
- Focus on body parts that have high density of androgen receptor sites (chest, shoulders, trapezius)
- Do sprint intervals to maximize force production in minimal time and to activate fast-twitch muscle fibers
- Do as much work on as much muscle tissue as possible in as short amount of time as possible while staying under the negative stress threshold
- If your gym is limited, the muscle up exercise is, in my opinion, the king of testosterone-boosting exercises
4. Control your stress levels and meditate
- Implement these potent strategies (some of my favorites) into your life to lower stress – you can click on the links for more research, by the way:
- Meditation (in particular) and relaxation exercises such as deep breathing
- Spending cell-phone free time in the nature and walking
- Eating enough whole-food carbohydrates (especially in the evening and when having an intense period of exercise)
- Adaptogenic herbs (ashwagandha in particular)
- Vitamin C (the more stress the more vitamin C)
- Phosphatidylserine
5. Eat nutrient dense whole foods and get enough (but not too many) calories
- Measuring your micronutrient status is a crucial step on finding out what your exact situation is
- High micronutrient multivitamin
- The scientific basis for the most important foods that boost testosterone production
- Based on that, here are my top 12 foods that satisfy the criteria above:
- Grass-fed beef & lamb
- Organic potatoes
- Grass-fed butter
- Extra virgin olive oil
- Avocados
- Dark green leafy vegetables
- Pastured organic eggs
- Pomegranates
- Dark berries such as bilberries
- Red onions
- Brazil nuts
- Raw cacao & chocolate
- Biohacker’s Handbook’s Nutrition chapter
6. Drink enough water and hydrate yourself
- Importance of drinking water for testosterone maintenance
- 10 Things Your Pee Can Tell You About Your Body
7. Have regular sex, but don’t ejaculate too often
- Having sex in a sex club had an average increase of 72% of salivary testosterone after sex
- Having sex 2 hours before athletic performance slightly diminished recovery capacity, while having sex 10 hours before the event had absolutely no effect on performance or recovery.
- Having sexual intercourse 12 hours prior to maximal treadmill effort didn’t have any negative (nor positive) effects on performance.
- A short-term abstinence of sex (3 weeks) slightly increased testosterone.
- An optimal ejaculation frequency for men testosterone-wise is actually 7 days
8. Avoid exposure to endocrine disruptors in plastics, food & water
- How To Detox Your Home
- Avoid BPA (Bisphenol A), BPS (Bisphenol S), Phtalates, Parabens, Triclosan & triclocarban, Benzophenones (BP-1, BP-2 & BP-3)
- Switch plastic cups to glass or steel cups & bottles (glass would be optimal)
- Store leftover food in glass jars
- Aquire a good tap filter that filters all contaminants and endocrine disrupters (e.g. reverse osmosis & activated charcoal filters)
- Use only organic & natural ingredient cosmetics
- Avoid junk food and prefer organic food
- Minimize the handling time with receipts or use gloves
- Avoid the use of detergents and flame retardants (and other possible endocrine disrupting chemicals)
9. Raise your basic aerobic physical activity (but don’t do too much endurance training)
- Being physically inactive is quite deleterious to your testosterone production.
10. Increase your androgen receptor density
- The most researched ways to increase your androgen receptor density:
- Intermittent fasting (IF) and longer fasts
- Coffee (especially when fasting)
- Explosive resistance training
- L-carnitine
- Mucuna
- Forskolin
11. Use creatine every day
More Extreme & Lesser-Known Biohacks For High Testosterone
1. Electrical (muscle) stimulation
- Muscle sensitivity to androgens
- Ben's comprehensive article on how to use electrostim (and a whole lot more)
2. Red light or low-lever laser therapy (on your nuts)
- Super comprehensive article on red light and NIR
- Red Light Man
- Overall, red or infrared light from LED source is generally thought to be a safe therapeutic method
- Avoid heating the testicles, since the heat will destroy sperm cells and have a negative effect on the Leydig cells
- Avoid blue light and UV light exposure on testicles (blue light inhibits ATP production in mitochondria)
- Ben's podcast on photobiomodulation
- the JOOVV
3. Do cold showers and swims (and keep your testicles cool)
- Do these things to improve testicle function:
- Take cold baths and showers
- Wear loose boxers or go ”commando” to keep optimal temperature for testicles and to avoid compression
- Sleep naked or wear just loose pajamas (no undies)
- Sleep in a relatively cold room temperature
- Don’t sit unless it is absolutely necessary
4. Boron
5. Iodine
6. Pulsed electromagnetic fields
- Pulsed electromagnetic field therapy (PEMF therapy)
- A very recent study conducted on male Wister rats
- Small PEMF device
- Whole body PEMF treatment
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