3 Shocking Facts To Boost Your Muscle Building Hormone

You are impatient and you want to gain muscle.

So you try all kinds of supplements and tips.

You eagerly order new shining magic pills each time, hoping that those will finally give your body that small but valuable upgrade.


But none appear to be as magic as promised.

Even worse, that upgrade you are looking for never happens.

Rather they are downgrading your results. You end up fat.

And broke.


You aren’t doing your body any good with these weight gainers or extra boosters for muscle growth.

One week you try to use product X, the next few weeks you focus on product Y and Z.

It makes you wonder.

And you aren’t the only one. Stop wasting your time on things that don’t work. Instead start with focusing on what your body can do naturally.

That’s where you will find a real solution. That’s where the magic happens. 


FREE 7 Day Course: Click here to join the 7 Days Of Beast Mode course to get 99.9% of my best tips and tricks to naturally boost your muscle building testosterone levels in 7 days.




The Muscle Building Hormone That Rules Them All


What are hormones and why do you need testosterone?

According to the U.S. National Library your hormones are your body’s chemical messengers.

Using your bloodstream to travel to every corner of your body affecting processes such as: growth and development, metabolism, reproduction and mood (1).

Think of them as “messenger molecules” that give your cells and organs instructions.

When it comes to building and preserving muscle mass 1 hormone plays the biggest role:



While all hormones affect each other is a very complex biological process, called: life.

1 thing is clear.

Testosterone drives muscle mass and strength (1, 2, 3).

And increases fat free mass (4).


Research even shows that there is a linear relationship between testosterone and the amount of strength and lean mass you have (5, 6).

A study for example compared elite to non-elite players during a 2-year period and showed that an increase in levels of serum testosterone was related to increases in strength.

Abdominal strength, grip strength and several other factors were assessed.



These results indicated a significant positive relationship between testosterone and all the tested strength parameters, underpinning that testosterone plays a major key in the development of strength in young boys (7).


Additionally, lack of testosterone in elderly men is associated with a wide range of diseases such as: 

Loss of libido, erectile dysfunction, diminished cognitive function, insulin resistance, depression, lethargy, osteoporosis and loss of muscle mass and strength (8, 9)

Basically overall loss of life quality (10).


Key Takeaway: Higher testosterone implies more gains in strength and mass, lower body fat and a higher overall well-being.


But now for the trick questions: How can you make sure you maintain ‘healthy’ levels of testosterone?

And how can you use this to get stronger and more muscle mass?

Here are 3 shocking facts that you can use to increase your testosterone.   



Fact #1. Raising Your Saturated Fat Intake To 40% Can Boost Your Muscles


Did you know that good fats can actually increase your gains?

The idea that all fats cause heart disease has been debunked a long time ago (11).

Not only has it been debunked, recent research is actually showing that the right types of fat, may actually reduce your risk of heart disease (12).


But what is the effect of good fats on testosterone?

Research on dietary fat intake shows that reducing dietary fat intake from ∼40% to ∼20% had a significant negative effect on testosterone levels (13).

These dietary fats came primarily from animal sources.

Overall there seem to consistent findings showing a strong positive relationship between saturated fat intake and testosterone levels (14).

BUT simply eating more fats isn’t always better.

There is a strong interplay with other macro nutrients.


Key Recommendation: From a dietary perspective, you want to make sure you eat plenty of sources that are high in saturated fats.

Nuts, seeds, fish and other forms of animal fat contribute to healthy levels of testosterone.

The exact macro-nutrient profile depends on your individual needs, there is a big genetic factor in play here.

Experiment with increasing your daily intake to 20-40%.

Just don’t skip the good fats because you think they are bad.



Fact #2. Being A Vegan Or Vegetarian Might Damage Your Progress


Did you know what if your ancestors had stopped eating meat, you probably wouldn’t be here?

A comprehensive study amongst 229 hunter-gatherer diets, showed that no historically foragers were vegetarians let alone vegans (15).

And if given the opportunity, the majority preferred animal based over plant based foods.



How does this relate to muscle and strength and testosterone?

A study under male endurance athletes reported a significant decrease in testosterone when these athletes switched from a meat-rich to a vegetarian diet  (16).

Vegetarians generally consume less saturated fatty acids, which are essential for testosterone production and as a result generally have lower testosterone levels than their meat eating counter parts (17, 18, 19).

While on the other hand often being high in compounds that are most likely not beneficial to testosterone levels due to:

  • their activation of estrogen receptors (20);
  • ability to bind to essential minerals for performance and testosterone such a zinc (21, 22);
  • while suppressing the activity of the thyroid, which appears to be one of the leading causes of testosterone decrease (23).


Key Recommendation: These studies suggest that a change from a diet including meat to a diet excluding meat can have negative effects on overall testosterone concentrations in your body.

That’s why you want to make sure you get between 0.8-1.8 grams of protein per kilogram of body weight for 100% muscle reconstruction.

Preferably from bio-available and/or animal based sources.



Fact #3. Lack Of Sleep Drops Your Testosterone By 10-15%


Did you know that the harder an oil lamp burns, the more oil it needs?

Well, the same goes for your body.

If you want to train hard, you need to restore your oil.

When do you restore our oil? Mostly when you sleep.


How does this relate to muscle and body fat and testosterone?

Research shows that reduced amounts of sleep in young healthy men, decreased their daytime testosterone levels by 10-15% (24).

Not only does lack of sleep decrease your primary muscle building hormone, it also increases cortisol levels which increase appetite and signals the body to transition to fat storage while at the same time blocking testosterone production (252627).

There is a wide range of cascading negative interactions caused by lack of sleep on: stress and metabolism (28).




These factors contribute to making weight loss harder and if you lose weight due to caloric restriction you are likely to lose more muscles in the process (29).

Basically lack of sleep is the arch nemesis of any type of long term goal, whether that’s related to gaining muscle or losing fat.

Generally recommendations for sleep duration are between 7-9 hours, depending on age, sleep debt and possible illness (30).


Key Recommendation: Lack of sleep does not only negatively affect muscle growth, but it also stimulates fat storage.

Aim for 7-9 hours of sleep and consistent times at which you go to bed.

Better sleep = better results and a better overall health.

If you are suffering from sleep issues due to an inability to relax, try using some chelated magnesium or transdermal forms of magnesium.



It’s Time To Naturally Boost Your Testosterone


With their dreams of being, looking and feeling better, they pour their heart and soul into their training.

Unfortunately, most people have no idea that the supplements and powders they are buying in numbers, are like a drop of water on a sizzling plate. 

They evaporate into thin air. Like the magic they promise to bring.


You don’t need them.

Now you understand which 3 shocking facts you can use to make sure you don’t end up being the next skinny fat kid on the block with an empty wallet.

And a head filled with broken promises.

Those days are over.


Are you ready to see what your body can do naturally by adopting the right habits day after day?

What are you waiting for? Another magic pill?

This is the ONLY ONE. Take it.


Beast mode ON!


Now I’d like to hear from you:

Did you like this post?

Or maybe you have a question.

Either way, make sure you get your download and leave a quick comment below right now.




21 thoughts on “3 Shocking Facts To Boost Your Muscle Building Hormone

  1. Thank you very much. You help me very much too. I am 45 years old and i have started to train with calicthenics about a year ago and i am satisfied.I watch your videos at you tube and i have improve my self because of this.Thank you again

    1. looking forward to freezing my balls off 🙂 YAAAAAAAAAAAAAAAAY. I’m 14 but i’m the most determined man you will ever meet. If this is what it takes then i will do it. On a side note will doing these make your penis larger when not in a erection or in a erection or both. Let me reword that. Will these exercise do the following: make my penis larger when i have a boner, make my penis larger when i don’t have a boner, or will it do both. THx for reading and pleez email me back.

      1. Hey Brandon,

        Haha, that’s some serious motivation you have going on over there, good to hear!

        As far as I know, doing this will not necessarily make your penis larger, just like it will not make you any taller. But it has some effects on your erection and your sex drive, you will maintain an erection longer and will have a higher libido.

        Perhaps that’s some knowledge you could make use of in the future considering you are still a young guy.


        Beast Mode ON!

  2. Firstly, I have joined recently and found the training both challenging and exciting! So, thank you!
    I have read the renegade diet. I recall that it said to treat nuts like condiments and eat sparingly. So, I am a little confused when you say to “devour” nuts?

    1. Hey Jonas,

      Awesome to hear that you have been able to step up and found the motivation to take your life to the next level.

      Great question! As you can also read in the Renegade Diet, on page 11 “How To Fix Low Testosterone Levels” Jason Ferruggia also advises nuts (preferably almonds).

      On the other hand, nuts are really high in calories, but also high in other benefits, so it’s a trade-off between calories and benefits. With regard to T-levels upping your nut intake is a good thing, perhaps saying you should go nuts might have given you the idea of eating bowls of nuts the entire day, which should not be done.

      A few hands full of nuts will do the job. What I was trying to emphasize with going nuts on nuts is that you should start incorporating them into your diet as an important aspect of your overall health .

      This should give you a more nuanced explanation!

  3. Hey Man thank you so much for this article its a gift Dropped down from GOD through YOU

    Anyways, I have read the renegade book and i will start it and I am excited about it but it recommends alot of supplements and I dont want to use supplements and neither does this article suggest, and I train in the early morning and in the book you have to take some BCAA’s to keep your muscles refueled and I am not letting that into my body, is there any other option for the post-workout NATURAL Ingredient or something (in the early morning)?

    Thanks for Reading, I will be waiting for your response


    1. Hey Abdullah,

      You are welcome bro! I am happy that this has given you some more insight. While the book recommends a lot of supplements, I personally focus on healthy foods first. Supplements such as fish oil and zinc etc. are an addition to your natural diet. I personally believe that if your natural diet is well-balanced that supplements are unnecessary and that’s why they are supplements (They add too). Still, if you feel like they are helping you, you might consider them, just don’t use weight gainers or other toxic ones, only use natural supplements (If you are going to do it anyways).

      How about a good and fresh banana/an orange or some other sweet fruit, which instantly boosts your sugar levels and will refuel your energy quickly? I usually either eat some fruits or I make a nice smoothie, with banana, spinach some apple and ginger. Within 5-10 minutes I feel re-energized.

      I hope this helps you, stay as natural as possible until you have no other choice health wise. Other than that, as long as you give your body what it needs, it will give you what you want.

      Beast Mode ON!

  4. One More Question

    during the undereating phase or before you are not allowed to have carbs, so in the book for the early training modifications it recommends brown spotted bananas for post workout which i can agree with but it also recommends whey protein powder which i cant go with, is there any other natural source?

    1. Hey Abdullah,

      Good question, I personally make a smoothie in which I combine, bananas, apples, ginger and spinach (or something else).

      This gives me a serious energy boost in addition to providing my body with healthy nutrients and proteins.

      So there are enough natural resources you can use that will give you healthier results than a protein powder!

      Beast Mode On!

  5. 4. Ice Your Balls

    Hi this technique;does it relate to not fapping, or viewing any sort of porn?
    As well as jerking off to any digital media?
    We know that real sex, and real love is healthy. So that is fine.

    From Singapore

    1. Hey Teo Jia Cheng,

      No it does not relate to this, it relates to taking cold showers ;).

      Still, what you are saying is true and a good testosterone booster. Real sex is healthy and good for your T-levels.

      I could have included it as one of the points!

      Beast Mode ON!

  6. Hi Rich,
    I’m so glad i found your site…very informative!!
    I was actually looking for some info on how to properly combine IF and calisthenics, as I’ve been into both for a long time, but lately I’ve been having some problems, maybe you could help me.
    I’m 32, I’ve always liked working out -been doing dips and push ups since high school, went to the gym for some time, etc- but got really passionate around 2012, when I discovered the calisthenics movement. After a while, around that time I found out about IF and started implementing it the wrong way; I was really ignorant. I also started getting into this circuit training style, so what I was doing was training almost everyday of the week and under feeding at the same time. At first i didn’t notice anything wrong as I was getting really good results, but around 2014 I started having problems with my sleep which I correlated to overtraining (as my doctor would only give me some medication to sleep without really tring to solve my problem, I had to do most of the research by myself). Since then, I learned a lot more on how to implement IF properly and how to respect my body’s rest, etc. I also stopped working out for at least 3 months and ate normally. Now, when i restarted working out i tried to get right into cutting because of the little weight I gained during the pause, but ever since I haven’t managed to keep making progress because after a while I start having these sleep problems again. I go to bed and just after a couple hours I’m up again and can’t go back to sleep. I’ve been trying and had to stop at least twice so far during 2015, either trying to cut or trying to bulk.
    Do you have experience with any of this?
    Do you also do cutting/bulking cycles? I haven’t found anything about it here.
    What would you recommend?
    Sorry for the long read man, hope you can help me.

    1. Hey Isaia,

      Welcome to the movement first of all!

      Don’t worry about the read. With regard to your sleep, if I’d look at it from a hormonal perspective I’d say your cortisol, adrenaline and norepinephrine levels probably go through the roof somehow. Which definitely influences sleep, that’s why rest is really important.

      I’m not sure if you are into this, but have you tried meditation? 15-20 seconds a day, basically just sitting down and not doing anything.

      With regard to IF, it might be that your body is overreacting to it. You might have an overactive amygdala. Generalizations are always flawed and while IF works for 90% of people there is always that percentage of people for whom it doesn’t work.

      Experimenting with working out without an IF schedule, but with a caloric deficit. See what happens.

      Then experiment with adding 15-20 minutes of mediation every other day. See what happens.

      Then experiment with eating your portion of monosaccharide carbs (simple carbs, like honey) 1 hour before you sleep, why, because you experience an energy dip which will help you fall asleep more easily.

      More, experiment with working out 3 days a week first. Because if I read your story you seem like a 0-100 person, so you workout 5 days a week, stop completely and then start working out 5 days all of a sudden again. Imagine what this does to your body in terms of stress responses? It’s not really weird that you get an overreaction, your body probably thinks you are in some life or death situation.

      And lastly, do bio-energetics after every workout. This will be even more weird to you but since I’ve been diving into this pretty far already, let’s take it a bit further. So basically when you workout you are stressing the muscles, some of the contraction during your workouts remains in your muscles in the form of stress. If you do not release these contractions properly, your body remains in a stressfull state. The body signals stress to your brain, which in turn releases more stress hormones and as you workout the stress accumulates etc. And you have yourself a negative stress feedbackloop going on. So here is what you can do about it: Shake. And by shake I mean, shake the fuck out of those muscles (I’m not explaning the science behind it, but check out this video from elliot hulse) https://www.youtube.com/watch?v=To9FQa2O65Q . While this stuff goes beyond the scope of this website, it’s definitely something I use when I feel a stress accumulation in my muscles or body. Just make sure you don’t do this stuff somewhere outside ;).

      These are a few practical tips, honestly, your problem asks for a highly individualistic solution. Which I quite frankly cannot give you. Still, these things are definitely worth experimenting with.

      With regard to cutting and bulking cycles, YES I do. I combine IF with cutting and bulking. Basically it boils down to the following. I cut until I am around 6-8% bf and then I bulk again until I’m around 10%. Usually cutting takes around 2-3 weeks and bulking takes around 4-6. I use my six pack as an indication for when to cut or bulk again. Saves you expensive bf measurements ;).

      You can find 2 useful vlogs here http://richardandoh.com/vlog

      More questions? ASK!

      Beast mode ON!

  7. Hi rich love reading all your article’s man!

    Fully inspired! So im currently experimenting with IF and i eat 2 large meals everyday 1 at 10.30am and my last at 6.30pm I was just wondering when’s the best time to workout after or before eating my first meal and because I’m IF should I have a pre or post workout meal um a beginner 🙂

    1. Hey Ivan,

      Thanks for your positive message.

      It really depends on you, but from experience it’s usually better to workout in the morning, this has to do with the benefits you’ll carry throughout the day in terms of hormones etc. Now this isn’t possible for a lot of people, so later on the day can also be an option. Timing your meal right to maintain energy during your workout is pretty important. If you have a big meal shortly before your workout your body will allocate energy to your digestive system, making you more fatigued. This also depends on what you eat of course.

      So there are many factors at play here. It really depends on your schedule. Because the workout you had is still usually better than the one you didn’t have, regardless of the time.

      Hope this makes sense.

      Beast mode ON!

    1. Hey Yuvan,

      Great question.

      Walking is calisthenics, lifting your arm is calisthenics ;), doest that stunt growth. No, you actually need mechanical pressure to grow. BUT in the right dosages and not in a caloric deficit for longer periods of time.

      Takehome message: Train, but not too much, eat healthy, but not too little.

      Beast mode ON!

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