Boosting testosterone levels is what every gym wants to do to lift better and increase performance in the gym. But what if someone tells you that you don’t need supplements to fix your testosterone levels? Bodybuilding legends like the seven-time Mr. Olympia Arnold Schwarzenegger, the founder of BluePrint Bryan Johnson, and the Canadian physician Peter Attia all share a simple yet effective way to do so.

Recently, Attia was invited as a guest on Chris Williamson’s podcast, and they both talked about naturally maintaining testosterone levels. The Canadian physician shared a simple yet effective way to maintain your levels. Let’s find out what Attia shared on the podcast.

Good sleep can lead to healthy testosterone levels

In the short video uploaded on Williamson’s YouTube channel, the host of the podcast asked a common question from Attia. “Naturally improve testosterone production- what would you suggest?” To which the Canadian physician replied, “I don’t think there is a bigger way to naturally increase testosterone than adequate sleep.” Further, the Canadian physician added that reducing cortisol also helps maintain your testosterone levels. 

Moving forward in the video, Attia explained, “I think hypercortisolemia stress probably has the greatest negative impact behaviorally on the endogenous production of testosterone, probably through the pituitary gonadal axis.” The Canadian also shared how much it can benefit you and said, “Probably to the tune of three or 400 nanograms per deciliter, so if you’re not sleeping well and you’re under a lot of stress, it’s very easy to end up hypogonadal, therefore fixing that.“

Attia concluded by highlighting that instead of going for supplements to maintain your testosterone levels and see any effects, one should focus on sleeping well and taking less stress. Just like the Canadian physician, five-time Mr. Universe Arnold Schwarzenegger also disclosed increasing your testosterone levels without any supplements. 

Can getting leaner increase testosterone levels?

In a previous edition of the Austrian Oak’s newsletter, Arnold’s Pump Club, he shared a researcher whose outcomes were surprising. Arnie wrote, “A 46-year research review suggests that getting leaner can boost your natural testosterone.” This research highlights that you can increase your levels without taking any TRT or HRT, which affects your health with prolonged use.

Lower testosterone levels can mess up your bodily functions really badly and make you sleep-deprived. A different long-term study found that “in particular, losing fat and becoming leaner can boost testosterone by an average of 30 percent.” Arnie also highlighted that losing 30% of your weight can result in an increase in your testosterone level by 251 nh/dL.

After learning the importance of sleep and getting leaner from two of the industry giants, what are your views on the topic? Will you add these practices to your lifestyle? Let us know in the comments.