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Fact checked by Kurt Yazici

Relentlessly researching and understanding the connection between nutrition and peak human optimization.

How I Tripled My Testosterone Level in 3 Weeks

Testosterone is a hormone produced by the human body that is an anabolic steroid.. Although it is a hormone men are more focused on females also need and produce a small amount of testosterone.


It is often associated with our sex drives and it plays an important roles in several other key health functions.


The normal range of testosterone may vary depending on your age and if you’re male or female. For males, healthy ranges are usually between 300 - 1000 ng/dL while for females, it is 20 - 80 ng/dL.


Testosterone levels decrease naturally as you age, however there are things that you can do to boost or maintain the amount of testosterone levels in your body.


I’ve checked my testosterone levels several times since going on the Carnivore Diet..


Testosterone levels in the human body fluctuate depending on the time of day. Normally, levels peak hour early in the day. Testing it around 2 hours after you wake up could be a lot higher than testing it later in the afternoon. To get more accurate results, I was consistently taking a lab test around 3-4 hours post wake up.


6 months before I started the carnivore diet my total testosterone level was 687.5 ng/dL. After being on a carnivore diet for about 5 months, it went down to 315 which is on the low side. Generally, healthy levels are above 500 for someone of my body fat and age, and ideally north of 600 a few hours post wake.


After I had my results, I decided to make a few adjustments to optimize my testosterone levels and I was successful. I was able to raise it from 315 to 911 in just a few weeks.


Here's How Tripled My Testosterone Level in 3 Weeks


1. Increased my calories


I was on OMAD (One Meal A Day) for about 6-8 weeks leading to my fasted blood draw when I did my first test being on a Carnivore Diet. I was doing 22 hours fast and eating around 1800 - 2000 calories a day and saw my bloodwork result with a lower testosterone level of 315 ng/dL. After tracking and looking at my macros, I found that my actual daily target for calories at 155 lbs of weight is 2600-2700 calories a day. So I was around 20-30% lower than the actual energy consumption I needed. Eating at a deficit led me to think that my body was less interested in building and more interested in conserving. .I decided to open my eating window to increase my calories at a higher level. I still do a fast but only for 12-16 hours instead of doing a 22 hour.


Caloric restriction can be great for longevity. Doing OMAD can be awesome for certain things like cancer prevention, disease and cleaning up the body for repair, but too much restriction could also affect your hormones, reduce your fertility, and weaken your energy levels. It can be beneficial in a short period of time but if you’re looking to have optimized testosterone for libido, recovery for strength and for building muscle mass, you’ll want to avoid being in a deficit.


2. Increased my Fat intake

I was eating a lot of steak and red meat when I discovered that the actual fat macro percentage in my diet and the amount of calories I was getting from fat was only around 50%. I decided to up my fat intake 70-80% of my calories to see if this would improve my hormones.


To do this I started adding in egg yolks. I also discovered suet and beef fat prior. Before, I was eating Tallow which was rendered melted processed fat and I found that my gut would get uneasy and feel discomfort when I eat too much liquid fat. I believe that when you’re eating fat that has been liquified or melted down and processed, it releases more bile salts from your gallbladder and hits your small intestine quicker and triggers your gut and your body isn’t adapted to handle fat in that way. But if it’s raw and not melted, I can eat 100g of suet, 900 calories of fat in one serving without having any problem with gut issues.


After I added egg yolks, suet and fat trimming into my diet, my fat macro increased from 50% to 70-80% and I started noticing more energy. Having 20-30% of protein and 70-80% of fat is more ketogenic than having 50% of protein and 50% fat.


3. Optimized my Sleep

Sleep is one of the most important things to hormone health. Getting to bed between 9 and 10 at night is the most optimal approach because it allows you to hit the 10pm to 2am window when your hormones and your recovery sleep are most optimized. Going to bed earlier certainly can be the best way to get the best quality of sleep, but in my experience it's also the fastest to create anxiety and destroy a social life and just limit your opportunity to hang out with people and socialize. It’s a challenge because if you’re trying to optimize your sleep, it’s important to have a consistent sleep schedule and you have a deep sleep regimen but you don’t want to feel anxiety of not being able to socialize.