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Biohacking has been a hobby of mine for some time now and though my wife was at first amused, I soon realised she wasn’t convinced by my weird experimentations and self-imposed rules at home; the only way to keep going was to make sure she would actually benefit on the other side of the equation. It’s then that I thought of something that would surely gain me support and even encouragement: boosting my testosterone levels.

What exactly is testosterone?

“Testosterone is the primary male sex hormone and an anabolic steroid. In male humans, testosterone plays a key role in the development of male reproductive tissues such as testes and prostate, as well as promoting secondary sexual characteristics such as increased muscle and bone mass, and the growth of body hair” —Wikipedia

Testosterone is the key male sex hormones that regulates fertility, muscle mass, fat distribution, and red blood cell production. Levels can drop as men age but when they go below levels that are healthy, this can lead to conditions like hypogonadism or infertility.

Low testosterone is becoming more and more common with prescriptions increasing fivefold since 2012.

*Now before I get started, please proceed with caution as every individual is different. This means we all respond to activities, supplements and what nots totally differently. If in doubt, please consult your medical doctor.

A Simple Strategy To Boost Your Testosterone Levels

FYI: the following road map was inspired by a few podcasts, articles and books I have read combined with a lot of trialling and error. Now, let us split the day in 3 segments to help us frame this mission testosterone.


-Wake up and stretch in bed before opening your eyes and getting up.

-Drink luke-warm water with lemon and apple cider vinegar (a shot will do) followed by another glass of pure water.

-Stretch your body standing, sitting and laying down (yin yoga). Try and catch the early morning sun if you can (even just 3 minutes will do wonders for your hormones).

-Eat around 30 minutes after waking, and be sure to include up to 28g of proteins and healthy fats without carbs. Include supplements such as vitamin D3/K blend, zinc, Maca root powder, ashwagandha pills.

-Cold shower and meditate for 5-20 minutes. (LINK TO


-Here’s your workout of the day if you are feeling outdoorsy:

3x Sprinting (50-100m with 2-minute rests in between) 

Find something very heavy to lift and be sure to use your whole body to lift it

100x Squats (then rest for 3-minute rest)

-Here’s your workout of the day if you are feeling gymmy:



Back squat

Shoulder press


*Rest for up to 2.5 minutes between each set and perform easy mobility exercises (planks, downward dog, other yoga asanas)

Throughout the day:

-Take a 10-minute deep breathing break mid-afternoon (nasal, in 4 / hold 4 / out 8) and if you are alone, hum with your lips sealed projecting the vibrations into your chest.

-Stay hydrated, avoid sitting down at all costs and wear loose underwear.

-Keep your phone on airplane mode unless you are using it, laptop off your lap,  (EMFs effect all of us)

Evening: a

-Eat dinner early (6pm) so you get a good at least 13 hours of fasting. Try and include foods such as beetroot, red onions, pomegranate, spinach, olive oil, dark chocolate and a small glass of red wine from Argentina (liquid sunshine).

-Infrared light on your throat and testicles (I recommend who are currently working with greats of the greats such as Virgin).

-Hot shower and 500mg of magnesium with a sip of water or apply magnesium lotion to your arm pits (the Mecca of the nervous system)

-Make time to have sex (min. 2x/week) and practice techniques that enable you to not ejaculate, also known as reverse orgasm — drawn from tantrism.

Last but not least:

If you can afford to, try and get some blood tests before and after so you can compare and analyse.

If you cannot do all of the above, try and select what you can do and most importantly focus on what is NOT recommended:

-Watching porn and masturbating

-Consuming sugar, soy, beer, dairy products (cows are fed soy), gluten, bad fats (vegetable oils, etc)

-Drinking water from plastic bottles

-Using commercial cosmetics and toiletries

-Being inactive for sustained periods of time, sit on chairs for too long, chronic cardio (marathons, etc)

-Using tech devices late at night in bed with bluetooth, wifi and the whole shebang.

Let me know how you get on and feel free to address your questions to @leo.cosendai on instagram.