5 Steps to Improve Testosterone Levels

I sent out an email on Saturday about training naturally.

Getting shredded without drugs…

And how most fitness experts have no idea how to do this.

In this email, I wanted to cover a few tips on improving testosterone levels.

Here they are in no particular order…


Quality sleep is crucial in optimizing your testosterone levels.

In my recent bloodwork, my T levels were down a bit due to lack of sleep.

I was in Miami and staying up later than normal.

Getting good sleep makes it easier to follow a good diet as well.

Make sure your room is dark as possible, cold, and minimize sound.

Wind down an hour or two before trying to go to sleep.


The recommended daily allowance of vitamin D is 500-800 IU’s.

But this is a minimum.

There are quite a few experts that believe the RDA for Vitamin D is too low.

I find that a 5000 IU Vitamin D supplement taken daily works best for me.

This is considered a high dose but…

There is a Vitamin D study that tracked over 4,000 patients who safely took between 5,000 – 50,000 IU’s per day safely.

You get vitamin D from your diet as well as exposure to the sun.

If you live in a northern city, like I do, I’d highly recommend supplementing with Vitamin D.

*Toronto is magical and sunny in the summer months, but cloudy for part of the year.

If you find it easier to get lean in the summer compared to the winter…

This means that you probably aren’t getting enough Vitamin D in the winter.

A supplement should make a big difference for you.


Body Fat = More Estrogen, which = Less Testosterone.

The more body fat you gain, the more your body produces estrogen.

I find that when I help guys get to 12% body fat or lower, everything improves.

Getting lean doesn’t just make you look better, you will get a boost of confidence and masculine energy that radiates from the increased testosterone levels.

This isn’t just about vanity.

*You will literally feel more confident when you are lean with high testosterone levels.

I recommend getting lean ASAP.

It will f*ckn change your life.


There’s a reason why I only recommend 3 intense training sessions per week.

Overtraining KILLS testosterone levels.

I actually think this was why I had such a hard time losing body fat when I was 18.

I was training like crazy.

*I’m convinced that the high volume of training I did back then lowered my testosterone levels.It was so hard to get lean back then.

I tried even harder.

I even added a bunch of HIIT cardio after training.

Looking back, this was a big mistake.

If I could go back in time, I would just lift 3 times per week and walk daily.

*Walking with a handsome dog makes a good wingman.Walk at a brisk pace.

Not so fast that it is tough, but not incredibly slow either.


There are a lot of trendy diets that restrict either fats or carbs.

Right now the trend is low carb diets.

They “sort of” work…

The problem is that going low carb does two things.

  • Drops free testosterone
  • Raises SHBG

SHBG stands for sex hormone binding globulin.

This binds to testosterone.

You need to be careful with these types of diets.

*The keto diet can help you drop body fat (at first) but the price you pay is lower testosterone levels.

The rebound effect on diets that restrict carbs is bad.

Low-fat diets can be just as bad.

A recommend eating 1.5g of carbs for every 1g of protein.

You will never be exact but try to stay in this range when possible.

There are countless things that affect your T levels, but these are the things that will make the biggest difference.

I’ll talk more about this in future emails.

Talk Soon,

Greg O’Gallagher


One thing I didn’t mention is fasting.

A massive benefit of fasting is improving insulin sensitivity.

I’ve mentioned this before but…Improving insulin sensitivity improves nutrient partitioning.

Meaning more of the food you eat gets used for muscle and energy…

Less of the food you eat gets stored as fat.

Fasting also boosts LH (luteinizing hormone).

LH causes the testicles to make testosterone.

The combo of improved insulin sensitivity and increased testosterone is a major reason we use fasting in Movie Star Masterclass.

*Kinobody programs are responsible for more dramatic transformations than any other program in existence.

There is a reason behind everything I recommend.

From the number of calories per day, macros, training frequency, etc.

Don’t leave any of this up to chance.

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