It would be nice to just pop a pill and get your testosterone levels back to your 18-year old self, but that’s unfortunately not how it works. While supplements can definitely help, they are as their name suggests, a SUPPLEMENT to your foundation, not the foundation itself. Raising your testosterone levels requires you to intervene in all aspects of your life, from diet and exercise to sleep and stress management.
Now, I decided to ask Chat GPT to build a testosterone pyramid showing all the factors that contribute to increasing testosterone levels, starting with the most important one (base layer of the pyramid). Without further ado, here’s what our AI overlord came up with…
The Testosterone Pyramid
Here’s the pyramid that ChatGPT built when I asked it the following query:
if you had to build a testosterone “pyramid” showing the most important factors that raise T levels, what would you put in the various layers of that pyramid, starting with the base or most important layer first?
Now, GPT gave us the answer in text format (see below) with each pyramid level broken down in more details. Our designers brought it to life with this image which is easier to visualize…
- Diet and Nutrition (Base Layer):
- A balanced diet rich in essential nutrients, avoiding testosterone-killing foods.
- Adequate calorie intake to support hormonal function.
- Nutrients like zinc, vitamin D, and healthy fats are crucial in raising testosterone.
- Strength Training and Exercise:
- Regular physical activity, particularly strength training exercises.
- Compound movements like squats and deadlifts can boost testosterone.
- Quality Sleep:
- Prioritizing 7-9 hours of uninterrupted, restorative sleep.
- Consistent sleep patterns for hormonal balance.
- Stress Management:
- Stress reduction techniques like meditation, yoga, or mindfulness.
- High stress levels can negatively impact testosterone.
- Environmental Factors:
- Reducing Toxin Exposure: Minimizing exposure to endocrine-disrupting chemicals in everyday products, like BPA in plastic bottles, which are known to affect testosterone negatively.
- Maintaining Healthy Body Weight:
- Achieving and maintaining a healthy body composition.
- Excess body fat, especially around the waist, can lower testosterone.
- Supplements (Upper Layer)
- Many herbs and supplements have been clinically proven to increase testosterone levels. However, the increase may be unpredictable and temporary, especially if other lifestyle factors aren’t taken into consideration.
Pretty accurate, wouldn’t you say? While there may be other elements that influence testosterone levels, like cold plunges, saunas, or even music, I do agree with Chat GPT that the seven factors within this pyramid are the most important to work on if you want your T levels to be as high as possible.
Now, if you are still struggling to raise your testosterone levels despite applying all the seven layers of this pyramid to the T, then you may want to talk to your doctor or healthcare provider. There may be an underlying condition that is affecting your hormonal balance. Age can also be a major factor. TRT, prescribed by a doctor, may be an option for those who are struggling to raise their testosterone levels naturally.
If you have any comments or questions about this pyramid, please comment below.
Amine is a Toronto based entrepreneur who is passionate about Fitness, Diet and Health. He is passionate about teaching other entrepreneurs and “office workers” how to stay fit using simple yet effective bodyweight workouts that can be accomplished anywhere.