The Ultimate Morning Routine For Higher Testosterone Levels

What is the first thing you do when you wake up? Do you act with intention and purpose or do you immediately reach for your phone and scroll through email and social media? If you answered with the latter, you are literally giving up your sovereignty and power every single morning. You are training yourself to be reactive and beta.

How you start your morning sets the tone for your entire day. As the adage goes:

Win the morning. Win the day.

In this article you’ll get the ultimate 6-step testosterone-boosting morning routine that will set the foundation for a day of discipline, productivity, and focus.


Let’s do this.

Step 1 – Hydrate

The first thing you need to do upon waking is chug some H2O. The average male body is made up of 60% water and you have just spent a number of hours without it. Even slight dehydration can suppress your testosterone and growth hormone production. But getting hydrated is only half the battle. You also have to make sure that you’re not drinking estrogenic water.

Water is one of nature’s best solvents, i.e. the solids it comes into contact with eventually dissolve into it. This can be dangerous given the fact that a large portion of us drink water from plastic bottles. A lot has been said about plastics here at ROK, and for good reason – plastics are a silent killer of masculinity. They contain chemicals like BPA and phthalates, both of which exert potent estrogenic effects on the male body. Avoid drinking water from plastic bottles.

Ideally, you have access to spring water that is pure of chlorine, heavy metals, and contaminants. Findapsring can help you discover a spring near you. The next best option is to opt for a Pur filter to attach to your faucet or a Brita pitcher you can fill up and stick in the fridge. Either way, start your mornings with at least 12 ounces of pure, filtered water.

Step 2 – Make Your Bed

After getting hydrated and using the toilet, go ahead and make your bed.

Admiral McRaven, retired Navy Seal and author of Make Your Bed: Little Things That Can Change Your Life, said it best:

Making your bed will reinforce the fact that the little things in life matter. If you can’t do the little things right, you’ll never be able to do the big things right. And, if by chance you have a miserable day, you will come home to a bed that is made – that you made. And a made bed gives you encouragement that tomorrow will be better.

Unfortunately, I was unable to find any evidence to support the fact that making your bed boosts testosterone, but do it anyway. It will continue to build on the positive momentum you have moving forward.

Step 3 – Get Lit

Next up, get outside and soak some sun. Your skin synthesizes vitamin D upon exposure to sunlight and vitamin D is crucial for testosterone production. If you’re currently deficient in vitamin D – and chances are, you are – then topping up your levels is perhaps the simplest way to boost your testosterone.

“But Mo, I live in Alaska and the sun barely comes out. Does this mean I’m doomed to a life of low testosterone?”

Worry not my friend. If you live in a part of the world that doesn’t get much sun (or you’re just too lazy to go outside), opt for a daily dose of 2000-5000IU of vitamin D3 to help optimize your levels.

Step 4 – Breathe Deeply

Breathe motherfucker.

Whether it’s work, family, or financial pressures all of us have something that we’re stressed about. The problem, though, lies not in the stress itself but in our inability to deal with it effectively. This leads to the stress becoming chronic. Chronic stress is a testosterone killer, but deep diaphragmatic breathing is a proven way to conquer it.

Diaphragmatic breathing is a central tenet of the Wim Hof Method. Wim Hof is a modern day alpha superhuman known for setting a number of extreme sports world records and climbing Mount Everest during a blizzard in nothing but his shorts. What’s more is that he has taught groups of men to achieve similar feats. I bought and completed Wim Hof’s 10-week program a while back, but diaphragmatic breathing is a practice that I’ve carried on with till today.

Here’s how to get started:

Inhale through your mouth and/or nose deep into your diaphragm and exhale without any effort. Maintain a consistent rhythm for about 30 breaths. You should begin to feel a slight lightheadedness and tingling sensations in your extremities. This is a sign that your blood is becoming hyper-oxygenated. At this point, take one last deep breath, exhale, and hold for as long as you can. When you feel the urge to breathe again, take a deep breath in, hold for 20-30 seconds, and let go. That is one full cycle of what’s come to be known as the Wim Hof Method.

I do three cycles of this every single morning. I also make it a point to track my breath retention progress. When I started, I could only hold my breath for 45 seconds. Today, I can hold it for over 3 minutes.

Step 5 – Hop Into a Cold Shower

The direct link between cold showers and higher testosterone levels is not conclusive, but there is some evidence to suggest that the testes perform better in cold temperatures. Also, cold showers are a proven way to combat inflammation. 

But the biggest reason to start taking cold showers everyday is to exercise your willpower. I’ve been taking cold showers for about 3 years now and I still find myself resisting them. But after the shower is over, I always feel a sense of pride and accomplishment in overcoming that little voice in my head that didn’t want to do it. 

As Aubrey Marcus writes in Own the Day, Own Your Life:

In the smithy of life, cold exposure is the anvil against which your character is shaped and your resolve is hardened, so that you might confront your chronic stress and conquer it more completely.

Step 6 – Skip Breakfast

If you believe that breakfast is the most important meal of the day, you’re still plugged into the bluepill world of mainstream consciousness.

Skipping breakfast is a proven way to boost testosterone, skyrocket growth hormone, ward of oxidative stress, regulate insulin, and increase cellular repair. You can read about the science behind all these benefits here.

Simply push your first meal back 4-6 hours after waking. If you get hungry in between, drink some black coffee to suppress your appetite. The second option is to go for the 16/8 method of intermittent fasting whereby you choose an 8-hour window within which to fit all your meals, e.g between 12pm – 8pm, 10am-6pm, etc.


Starting your day with these six steps will not only boost your testosterone levels, but will also help transform you into a more grounded and powerful version of yourself.

Read More: 10 Ways That Modern Society Lowers Your Testosterone Levels

97 thoughts on “The Ultimate Morning Routine For Higher Testosterone Levels”

  1. Just woke up to a fresh morning article on ROK. Nice way to start the day. Coffee on an empty stomach is risky but some can do it I suppose.

    1. Yea, I’ve heard the same about coffee being acidic and risky to drink on an empty stomach. But I’ve been doing it for years and haven’t had any problems. In fact, it actually allows me to empty my bowels with ease.

      1. Bruh, vegetables should do that. Eat green, leafy vegetables (broccoli is the easiest) and plenty of meat.

        1. Yes bro, dark green leafy greens are key because they contain DIIM, an aromatase inhibitor, which reduces testosterone’s conversion into estrogen.

      2. If you do anything regularly your body adapts. Drinking coffee every morning, every day isn’t bad for you. Skipping the coffee for 4 days, then drinking 40 cups the following 4 days, then skipping coffee for 4 days… etc. is a guaranteed recipe to fuck yourself, though. Stay regular. Same goes for heroin, a shot a day keeps the doctor away.

        1. Re: 1
          Better to use a Berkey Stainless Steel, Black-stick based filter, rather than some Plastic crap, which may leach endocrine disrupting additives (not just BPA) or require regular expensive filter purchases. The Berkey Black sticks are a significant upgrade on the dated ceramic filter sticks originally designed for missionary use in 3rd world countries, so beat the shit out of most other filters, last for _years_ with much lower overall cost, and can be used with optional shorter-life secondary filters for Flourine and other poisons. I’ve been using a Big Berkey for about 3 years now, still with the 2 original filter sticks!
          Tea, Matcha, or Coffee, _without Milk_, are excellent because they contain valuable nutrients, but the stupid Western practice of adding Milk ruins these nutrients. The Coffee made fresh from Ground Coffee Beans (not damned pods) in an Espresso machine, doesn’t need milk or much sweetener, because it is much less acidic than instant coffee, and has more nutrients. Milk is always bad, especially from common A1 mutation breeds.
          Re: 2
          Fitted sheets and a duvet save a lot of time, and a bed should be left to air for a while before it is made.
          Re: 3
          If you take a D3 (never D2) supplement, make sure you also take K2 (Natto extract) to stop Calcium furring up your blood vessels.
          Re: 6
          Completely skipping breakfast risks causing adapting metabolism slowing, catabolism, then weight gain at the next meal. Better to have some breakfast, and get some exercise soon after, every meal, even just walk.

    1. Yes brother, meditation is key. I had it in the first draft of the post but RoK doesn’t allow articles to exceed 1200 words.

      1. How would you guys suggest that meditation is different from Step 4: Breathe Deeply?

        1. For me, meditation is more like think-atation because I clarify my intentions for the day. But yea, deep breathing is a mindfulness practice as well.

      2. I agree, meditation is key. I find my wet shaving routine to put me in a meditative state of mind. The entire process clears my mind and puts me in the present. I find it very helpful in putting me in the right state of mind to start the day.

    2. I recently heard meditation described as exercising your “attention muscle” which I thought was a good fit.

  2. lol-Mo’s ‘advice’ is a point-by-point summary of Aubrey Marcus’ new book “Own the Day”.
    Look at the chapter headings in “Own the Day”-you’ll see that they are identical and in the same order as this blog post.
    Good that you mentioned him in the blog post-you should have said you were summarizing his book rather than suggesting these were your ideas.

  3. 7- Sleep properly, i’m as insomniac as it gets, it was indeed useful for many things in my life but it messed me up, mentally and physically real bad

    1. Bro try and get out in the sun first thing in the morning. That will help reset your circadian rhythm. Also, check if you have a magnesium deficiency. The #1 side-effect of magnesium deficiencies is chronic insomnia.

      1. I didn’t know, thank you so much for your advice, truly appreciated.

    1. Good stuff Wayne. Intermittent fasting has been a part of my lifestyle for more than 3-years now. It is the one thing that allows me to stay lean even while enjoying my favorite desserts every once in a while. Given the vast array of benefits that come with fasting, it seems as if the human animal was meant to eat this way.

      1. Agreed Mo,
        I recently started intermittent fasting and it’s working well for me too. Already getting more lean

      2. Why wake at say…..6am, then hold off until noon to begin eating with a window that takes you to 6-8pm?
        Why not wake at 6, begin eating at 6, and begin fast noon-2pm?

      1. I was 230 pounds. Eesh! It hurts to remember.
        I got divorced, took the red pill, fasted, ran, lifted, began mountaineering and started smashing twenty-somethings. That was 2014. I look better in my early 40s than I did in my 20s. I fuck a lot more too.
        Nothing makes you feel as alive as pressure washing the quiver-bone in 22 year old’s gut-locker.
        I remember when I was in my 20s and how pissed I was that the older guys were taking the girls my age. Now it’s my turn.

  4. Overall good article, except for the breakfast thing. Even the resource you posted was an iffy article that said only INTERMITTED fasting is good for you. Skipping breakfast seems retarded in my mind. I doubt the great bodylifter and strength trainers of the day skip breakfast. Maybe if you want to lose weight than eat a real small breakfast. I could also see waiting an hour after you wake up before eating to allow you body to wake up as well.

    1. Wes I think you’re confused on what intermittent fasting is. IF is about going for 16+ hours before eating any food. We’ve all been fed the “breakfast is the most important meal of the day” lie since we were little but if you take a step back and look at who pushes that idea, it’s the breakfast companies. There is no evidence to suggest that eating breakfast is important or even healthy.

    2. Bro there are a lot of studies that show intermittent fasting to spike growth hormone and testosterone levels. That being said, it probably isn’t the best course of action for someone looking to gain weight.

    3. Retarded NOT to eat like a bodylifter or strength trainer ???
      Come on the vast majority of people do not need the same calories as a bodybuiler. You are being really stupid about it. Not to mention that bodybuilding is completely unnatural and bad for your health in the long run.(at the very least from wear and tear)
      I always look to the wild and nature to see how we should act. And in the wild you woke up hungry and went to look for your next meal. We undoubtedly are meant to and capable of intermittent fasting.
      Its not a big deal though. I’m sure a breakfast wont do much damage in the long run so if you like it just eat but don’t be shitting on ideas because they don’t jive with what you allready like.

    4. LOL, even with all that testosterone and GHGs, it doesn’t matter if your body doesn’t have fuel. Muscles stimulate testosterone production, and you cannot build or maintain muscle from nothing. Not eating in the morning and then shoving 2500 calories down your throat in the evening is probably not the best course of action.

        1. How am I being that emotional. Your post seems to be the angry, emotional driven post. Just point out a little flaw in this article bro, and my source is better than the one given in this article….the END, goodbye.

        2. Kellogs breakfast cereals were a abomination created by vegetarian nutter Kellogg, explicitly to reduce sex drive, then sold to a gullible public, and now a prevalent curse of the West, from many other manufacturers, including in Muesli, Trail Mix etc. Grains kill slowly…
          Food spread out across the day limits hunger cravings, smooths digestion, and reduces the probability of useless/harmful nutrient spikes, especially from carbs which don’t contain much fibre or resistant-starch, or protein.

      1. @Wes Let me put it this way: if humans were meant to eat three square meals a day to be healthiest in order to survive, we would’ve died off thousands of years ago. The human body is designed to go for periods without food. It’s only in the last couple decades that as humans we’ve started eating so much and so often. With obesity rates skyrocketing with no plan on stopping, are you sure that what people are doing nowadays is good for them? I’ll let you decide for yourself. Best wishes.

    1. You can. But once you do, Big Pharma essentially has you chained to buying their treatments for the rest of your life (or for as long as you care about getting a boner).

      1. That’s true. But, I am getting older, age 44, and I did not start doing it until age 42.

  5. Cortisol level is highest just after waking. Breakfast (assuming that it has some carbs) will increase insulin and therefore supress cortisol. Hungry muscles don’t grow

    1. I feel horniest right upon waking up! I guess my cortisol is the wrong type. lol

      1. Same here, I wake at 3am for work when I cut a piece of ass from my bed bunny for breakfast.
        Other than that I only eat once per day.

  6. Your testosterone levels go up and down all day long but your TRUE testosterone fate was sealed in the womb. Not much you can do about it.
    Blame your mother.
    p.s. Don’t waste your money on TRT. Look what happened to Mike Cernovich.

  7. You shouldn’t skip breakfast, even if you are otherwise perfectly healthy.

  8. I do all these already, except the cold shower. I shower right before bed as it helps me sleep for 10 hours uninterrupted. No wonder why I’m such a beast (sarc.)

      1. I work hard everyday. I’ve found I operate best on 10 hours. If I only get 8 hours it takes me much longer to get up to peak energy. Everyone is different I guess.

  9. If you don’t have a good sleep at night than your testosterone will decrease no matter what you do in the morning.

    1. Right on. If you do everything else right, but fail to get enough high quality sleep then your testosterone results will be severely limited.

  10. be careful with skipping breakfast. you can fuck up your stomach by skipping meals.

    1. You can fuck up your stomach by eating too many meals. Digestion is one of your body’s most complicated and resource intensive functions.

      1. Pretty sure I wasnt fat from eating too LITTLE. Although idiots say stupid shit all the time like, “you need to eat more to lose weight,”
        If that were true those concentration camp survivors would be fat as hell.

        1. Wayne Star:
          you need to eat in a healthy way, not to try to starve yourself. starving yourself is not a healthy way to lose weight and can lead to severe health problems.

      2. eating breakfast is not “eating too many meals”. by skipping normal regular meals you can fuck up your stomach.

  11. Mo… Excellent article. Easy, simple and effective. I especially love the one about making your bed. Good advice. Like when I asked my doctor about losing wieght and he put me on the “Just put down the goddamn fork diet. Worked wonders.

    1. Appreciate it my man! Let me know how it goes once you implement these 6-steps.

  12. I agree with the point 2 of making my bed in the morning because while doing it, i’d feel a sense of pride in taking care of the messy situation of my bed I made throughout the night. It feels like taking responsibility for organising things is a pure masculine deed and can never be expected from women.

    1. Yes bro, you got it. It’s just like that one little domino after which you can topple over the next…and the next…and the next.

    1. That’s definitely an interesting read Rick. This is why I wash my bedsheets every 3-4 days. Gotta get rid of them mites.

  13. I tried the breathing thing at work today and got high. What are you trying to pull?

    1. Yes bro that means you did it right. For me, that high invigorates a calm sense of clarity after which I know exactly what I need to get done and how to do it.

    2. Years ago i had a shitty night job sanding metal parts all alone in a huge factory. My girl txtd me at midnight breaking up w/ me. I was bummed. So i started deep breathing to tune out my situation. After bout 15mins I started feelin high too! Like i tuned into a higher frequency or somthin. F-ing weird then i got distracted and lost it & started bumming out again.

      1. Bro it’s time to stop bumming and to tune back in to the higher frequency.

  14. I got about 5 pages into the make your bed book before I couldn’t take the BS blu pill war/fighting terrorism propaganda.

    1. If you are reading this in English, thank a soldier!!!
      Yeah, if not for the Pentagon, we’d all be speaking Vietnamese and Saddam Hussein would be President!
      Read “War is a Racket” by US Marine Corp Major General Smedley Butler who exposes the truth about the military…
      “I spent 33 years and four months in active military service and during 
that period I spent most of my time as a high class muscle man for Big 
Business, for Wall Street and the bankers. In short, I was a racketeer, a
gangster for capitalism.
      I helped make Mexico and especially Tampico 
safe for American oil interests in 1914. I helped make Haiti and Cuba a 
decent place for the National City Bank boys to collect revenues in. I 
helped in the raping of half a dozen Central American republics for the 
benefit of Wall Street.
      I helped purify Nicaragua for the International 
Banking House of Brown Brothers in 1902-1912. I brought light to the 
Dominican Republic for the American sugar interests in 1916. I helped 
make Honduras right for the American fruit companies in 1903. In China 
in 1927 I helped see to it that Standard Oil went on its way unmolested.
      Looking back on it, I might have given Al Capone a few hints. The best 
he could do was to operate his racket in three districts. I operated on 
three continents.
      Like all the members of the military profession, I never had a thought of my own until I left the service. My mental faculties remained in suspended animation while I obeyed the orders of higher-ups. This is typical with everyone in the military service.
      ― Marine Corps Major General Smedley D. Butler

  15. Agree on all these points, but in regards to the breakfast advice; what if you’re putting up high caloric intake a day? For powerlifting/athletic purposes?

    1. Intermittent fasting probably isn’t the best route if you’re trying to gain mass – especially if you have difficulty putting on weight.

  16. Damn, I sleep on the floor.
    I guess I’ll just sweep my floor when I get up.

  17. Please don’t use faggy terms like “get lit.” It really is one of those weak-ass slang terms that queers who have no clue about true difficulty say, or even the intense party-scene of the past – for which it’s origin is pretending to refer to. That real party era included the progenitors of the mantra “work hard, play hard.” – the ones that actually lived it. People actually went out and did a LOT of shit, all the time everywhere. That included not missing a day at the gym with your crew even after 2 days straight up-all-nighters on dirty X, the shit cut right that actually got you high, not some clean homo molly garbage at the “EDM festival” bwaahaha. But seriously, square article. You wanna jack your natural test? Eat nothing, drink nothing, don’t even piss. Walk straight over to a squat rack when you wake up and do 2-solid sets of 75-85% our max. I promise you, nothing will hit you like that in the morning. And if you wake up next to a bitch, bang the hell out of her relentlessly before the squats.

  18. This one hit home since I’m already aligned with much of what was said. Solid advice. Step #2 seems trivial and boring, and in some ways it is a waste of time, but it really connects to a larger theme: “I run a tight ship.” People notice, especially the women who are looking to separate the men from the messy cavemen. It shows real discipline and lets people know you don’t sit around on your ass on Saturday morning; you get practical stuff done constantly, even when not at work. It also subtly — almost subliminally — reminds them you won’t be tolerating petty bullshit or sloppiness in other areas of your life. High SMV women will definitely bang once they start adding up little visual reminders like this.

    I can attest to the benefits of #5, BIG time. I’ve done this literally 1000s of times since childhood. Cold dips into water (whether it’s a shower or the cold ocean, river or lake, etc.) will “wake up” every molecule in your body. It’s a full reset. I surf in the frigid north Pacific Ocean year round, and will jump directly into a near-freezing body of water when everyone else is chickening out, and it’s the secret to why I rarely need jackets or sweaters until the temp drops below 40 degrees (Fahrenheit). It supercharges your metabolism and raises your resistance to cold and foul weather. You also come to embrace the harshness of snow and ice; I think this is very healthy and 90% of all Russians seem to agree! When the wind is blasting and everyone is shivering and moaning about how cold it is, I’m genuinely enjoying the freshness of the air. That briskness cannot be underestimated as a magic elixir. This is all in the spirit of the Wim Hof lifestyle, even before I knew about it. That dude’s like a brother from another mother…

    A lot of people are into that yogic “fire breathing” and the Wim Hof techniques and yes, it can lead you to a higher state of mind and consciousness.

    I can make to 11:00AM before I need some food…even then it’s usually just a banana and almonds with tea, maybe a small organic food bar (no soy or flax in there — be careful!). Lunch is the largest meal, and then a medium-sized dinner. On Sundays, though, I gotta break out with a big eggs/bacon breakfast with all the trimmings. All in moderation.

    Live well, gentlemen.

    1. Good on you my man, seems like you’ve got your shit handled and optimizing your daily routine.

  19. Re 1 – get a copper Ayurvedic jug and leave the water in it overnight prior to drinking. Advised by Varg’s wife and if it’s good enough for the great man himself we should all be doing it

  20. Skipping breakfast is the only one I disagree with. Yea, most people start there days with sugary cereals and bread that is just going to cause them to crash a little later. But if you eat things like eggs, nuts, and drinks like goat milk or carrot juice, then why would you skip it? It’s like anything else. If you do it but do it wrong then it sucks. But if you do it right it’s going to give you higher energy throughout the day.

    1. The only thing is that digestion takes up a lot of energy. But if you’re sticking with high quality fats – eggs, nuts, etc – rather than fast-acting carbs, you should be fine.

  21. I think skipping breakfast is indeed a very good thing to do. The first meal at 11 am is good enough for most people.

  22. I read good advice years ago regarding eating: finish dinner at least 3-4 hours before bed, then sleep 7-8 hours. Since blood sugar will only spike for around 8 hours after dinner, for your last 3-4 hours of sleep you’re burning calories without moving a muscle. On top of that, as others have said, wait a couple hours after you get up before eating breakfast and you’ll be burning even more calories and triggering testosterone through fasting.

  23. I do most of these anyway. Except skip breakfast I’m a roofer. Need my calories in the AM.

  24. I started fasting 3 years ago after reading an article and still to this day fast
    To me when you eat first thing in the morning your organs aren’t entirely ready they are still resetting
    I fast until midday and drink heaps of water
    No longer do I feel sleepy or clogged up in the mornings
    Also never cut the fat off your meat
    Eat that juicy stuff up mainstream will tell you fat is bad when In reality it’s sugar and excessive amounts of salt and carbs that’s the problem

  25. This cocknobbler just read bold and determined and condensed it into a shitty little post.
    Also, I’ve never seen so much use of the word bro in the comments section
    1, 2, victor pride’s coming for you.

  26. Shit articles like this is why ROK is dying (as evidenced by declining comments). Make your bed? What are we that fraud jordan peterson? There is nothing ‘red pill’ about skipping breakfast. How the hell does the argument work that your body has been without water, but its also been without food yet should only drink water?

    1. Who gives a shit if it’s red pill or not? It’s about making sure all of the right habits permeate your everyday life. You can’t remember to make a fucking bed, a literal 30 second task, but you expect that all of the big tasks will magically complete themselves? Motherfuckers using ‘red pill’ to hide from their laziness is a problem.
      Not eating breakfast is merely one part of intermittent fasting. The whole principle behind is to eat like our ancestors used to. You know, before we became of society of gluttonous manbearpigs. Breakfast, contrary to old beliefs, does not have any noticeable benefits, unless you’re actually trying to gain weight. Look into it.

      1. YES !!!! nice to hear some sense on this site. Fucking red pill/blue pill is a turn of phrase why the fuck be so dogmatic about it. People hiding behind this shit. Lots of fucking whining and moaning on this site about life,not very MANLY !!! Heard a man in a post down below complaining about using the word “lit” that it was a “faggy” term and “weak ass” and the proper term was “work hard,play hard” are this fucking idiots for real ??? The simple truth is the majority of people are fucking stupid whether they happen to agree with you on a couple of social issues or not. Red pill or blue pill. Doesnt matter.
        And you are 100 percent right,the small tasks make up the big tasks. I’m reading a bit of Osho “when the shoe fits” (thank you roosh) and he says a man can’t be great in one task. You can’t just say I’ll be great at picking up women or great at my job and then half ass everything else. You must be great in everything you od. It must be a lifestyle, a habit.

  27. Solid article. Better than the incel-esque crap that dominates the manosphere these days.
    I just started learning about the Wim Hof method recently, but have been skipping breakfasts and intermittently fasting for a while now as well as hydrating upon waking. The results from such simple changes are amazing. I also try to do my workout fasted and I always have more energy for it. Jeff Cavaliere also touts the importance of hydrating upon waking, and he’s a trustworthy as hell resource.
    I would also recommend emphasizing the importance of quality sleep, reducing stress and regular meditation. I find even a 10 minute meditation vastly improves the quality of my sleep to the point that 6 hours of meditated sleep vs. 8-9 hours of unmeditated sleep is vastly superior.
    Also, avoid all so-called ‘natural’ test supplements. They are bullshit and only accomplish the theft of your money and hopes. If you have naturally low Free-T levels, the only way to fix it is with TRT. Sorry Trib believers.
    Hope you post more in the future.

  28. If you can’t drink from plastics, where are you supposed to get your water from? Tap water is dirty and all water today comes in plastic bottles.

  29. Excellent tips, and in fact, we should start worrying about all of this, because the declining levels of testosterone are DESTROYING the basis of masculinity. This is something to take action about, because if men become so emasculated as we are seeing nowadays, I don’t know how much worse the situation will keep in the coming years…
    The real change starts with the self, because if we can’t improve ourselves, then how do we plan to improve the world we are living in?
    I like how you add fasting and cold showers, because they really work. I use them personally in my daily life, and I like to take really cold showers before strength training, because I see that my results are better.
    I’m currently exploring other ways to boost my testosterone, and even though I’d say I’m at a good level because my sex life is better than ever before and I feel amazing, I’m testing these supplements to find out which one has the best results:

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