What’s the first thing you do when you wake up? Do you act with intention and purpose or do you immediately grab your phone and scroll through emails and social media? If you answered with the latter, you are literally giving up your sovereignty and power every morning. You train to be reactive and beta.
How you start your morning sets the tone for your whole day. As the saying goes:
Win in the morning. Win the day.
In this article, you’ll discover the ultimate 6-step testosterone-boosting morning routine that will lay the foundation for a day of discipline, productivity, and focus.
Let’s do this.
Step 1 – Moisturize
The first thing you should do when you wake up is drink some H2O. The average male body is 60% water and you’ve just gone several hours without it. Even mild dehydration can suppress your testosterone and growth hormone production. But staying hydrated is only half the battle. You also need to make sure that you don’t drink estrogenic water.
Water is one of nature’s best solvents, which means that the solids it comes into contact with end up dissolving in it. This can be dangerous considering that a large portion of us drink water from plastic bottles. Plastics have been talked about a lot here at ROK, and for good reason – plastics are a silent killer of masculinity. They contain chemicals like BPA and phthalates, both of which exert powerful estrogenic effects on the male body. Avoid drinking water from plastic bottles.
Ideally, you have access to spring water free of chlorine, heavy metals and contaminants. Findapsring can help you discover a source near you. The next best option is to opt for a Pur filter to attach to your tap or a Brita pitcher that you can fill and stick in the fridge. Either way, start your mornings with at least 12 ounces of pure, filtered water.
Step 2 – Make Your Bed
After you’ve hydrated and gone to the bathroom, go ahead and make your bed.
Admiral McRaven, retired Navy Seal and author of Make your bed: small things that can change your lifesaid best:
Making your bed will reinforce that the little things in life matter. If you can’t do the little things well, you can never do the big things well. And, if you happen to have a miserable day, you’ll come home to a bed that’s made – that you made. And a made bed gives you the encouragement that tomorrow will be better.
Unfortunately, I couldn’t find any evidence to support that making your bed increases testosterone, but do it anyway. It will continue to build on the positive momentum you have moving forward.
Step 3 – Light Up
Then get out and enjoy the sun. Your skin synthesizes vitamin D during sun exposure and vitamin D is crucial for the production of testosterone. If you’re currently deficient in vitamin D – and chances are you are – then boosting your levels may be the easiest way to increase your testosterone.
“But Mo, I live in Alaska and the sun barely comes out. Does that mean I’m doomed to a life of low testosterone?”
Don’t worry my friend. If you live in a part of the world that doesn’t get much sun (or if you’re too lazy to go outside), go for a daily dose of 2,000 to 5,000 IU of vitamin D3 to help optimize your levels.
Step 4 – Breathe deeply
Whether it’s work, family or financial pressures, we all have something that stresses us out. The problem, however, is not with the stress itself, but with our inability to manage it effectively. Thus, the stress becomes chronic. Chronic stress is a testosterone killer, but deep diaphragmatic breathing is a proven way to defeat it.
Diaphragmatic breathing is a central principle of the Wim Hof method. Wim Hof is a modern-day alpha superhuman known for setting a number of extreme sports world records and scaling Mount Everest during a blizzard in nothing but his shorts. Additionally, he taught groups of men to perform similar feats. I purchased and completed Wim Hof’s 10 week program some time ago, but diaphragmatic breathing is a practice I have continued until today.
Here’s how to start:
Inhale through your mouth and/or nose deep into your diaphragm and exhale effortlessly. Maintain a steady pace for about 30 breaths. You should start to feel a slight lightheadedness and tingling sensations in your extremities. This is a sign that your blood is becoming hyper-oxygenated. At this point, take one last deep breath, exhale, and hold for as long as you can. When you feel the need to breathe again, inhale deeply, hold the position for 20-30 seconds and release. It is a complete cycle of what is called the Wim Hof method.
I do three cycles every morning. I also make it a point to track my progress on respiratory retention. When I started, I could only hold my breath for 45 seconds. Today I can hold it for more than 3 minutes.
Step 5 – Jump into a cold shower
The direct link between cold showers and high testosterone levels is inconclusive, but there is some evidence to suggest that the testicles function better in cold weather. Plus, cold showers are a proven way to fight inflammation.
But the main reason to start taking cold showers every day is to exercise your willpower. I’ve been taking cold showers for about 3 years now and still find myself resisting them. But after the shower, I still feel a sense of pride and accomplishment overcoming that little voice in my head that didn’t want to.
As Aubrey Marcus writes in Own the day, own your life:
In the forge of life, exposure to cold is the anvil against which your character is molded and your resolve is hardened, so that you can face your chronic stress and conquer it more completely.
Step 6 – Skip breakfast
If you think breakfast is the most important meal of the day, you’re still plugged into the bluepill world of mainstream consciousness.
Skipping breakfast is a proven way to boost testosterone, spike growth hormone, fight oxidative stress, regulate insulin, and increase cell repair. You can read more about the science behind all of these benefits here.
Simply delay your first meal 4-6 hours after waking up. If you feel hungry in between, drink black coffee to suppress your appetite. The second option is to go for the 16/8 method of intermittent fasting in which you choose an 8-hour window in which you can fit all your meals, for example between 12pm and 8pm, 10am and 6pm, etc.
Starting your day with these six steps will not only boost your testosterone levels, but will also help you transform into a stronger, more powerful version of yourself.
Read more: 10 Ways Modern Society Lowers Your Testosterone Levels