101 – 5 Steps to Naturally Enhancing Testosterone

Five Steps Your Manhood Will Thank You For…

Recent studies indicate that the testosterone level of the average male today is 25% less than it was in 1992(Comparing males of the same ages).  Meanwhile, the average male estrogen level has increased an alarming 40% during the same time period. The studies also show that male sperm counts are down 40% in that same time period” Original content


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In this episode we go through the 5 steps you can kickstart today to start moving the needle towards higher Testosterone Levels.

P.S, Learn from my IG posts (I only post stuff that is worth your time check it out)

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TIME STAMPS (5 only)

[3:00] – Step One. Test and measure. The two different types of testosterone, Free V Total T. 

[5:10] -Whats the normal range for testosterone? Are you low? What is low Testosterone defined as?

[6:15] – Mental and physical signs of low testosterone levels.

8:02 – Sleepcycle App – Start measuring!

[17:00] – Testosterone workout parameters.


What’s a normal T Range?

The low limit of testosterone levels in men is about 300 nanograms per deciliter and the upper normal limit is approximately 1000-1200 ng/dl. A low level needs to be investigated further to distinguish it from normal aging.

Depends on Age (chart)

Credit: Hgha.com


What’s defined as low T?

Less than 300 nanograms per deciliter keep in mind this is the average of today’s standards, 30 years ago the average T levels in men were MUCH higher. 

What’s the difference between Total and FREE TEE?


“total testosterone – test measures testosterone that is bound to proteins in the blood (e.g., albumin and sex-hormone binding globulin [SHBG]) as well as testosterone that is not bound (free testosterone)

Free Tee –as well as testosterone that is not bound by albumin and sex-hormone binding globulin [SHBG]) Only free testosterone exerts anabolic activity on muscle.”

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  • Luis - This Kid has it!!!
    October 30, 2017 by Just-kyle from Canada

    What a great podcast, no idea how i stumbled into it. But what a personable and real personality. Luis has integrity. He speaks intelligently about new and old ideas for effective training. Smart guy and gives away a crap load of free information on his website. Take a Bow you are definitely one of the fitness good guys.

  • My favourite fitness podcast
    October 23, 2017 by Danny from London from United Kingdom

    This is an excellent podcast for anyone looking to get lean and muscular. Luis Diaz is great at giving you the steps and advice needed to get a six pack. He also interviews some great guests and asks them the questions most people looking to get in shape want to ask. If you follow the advice laid out you are guaranteed to see positive results no matter what shape you are currently in. Get subscribed and start getting the body you've always wanted!!

  • My favourite fitness podcast
    October 23, 2017 by Danny from London from United Kingdom

    This is an excellent podcast for anyone looking to get lean and muscular. Luis Diaz is great at giving you the steps and advice needed to get a six pack. He also interviews some great guests and asks them the questions most people looking to get in shape want to ask. If you follow the advice laid out you are guaranteed to see positive results no matter what shape you are currently in. Get subscribed and start getting the body you've always wanted!!

  • My favourite fitness podcast
    October 23, 2017 by Danny from London from United Kingdom

    This is an excellent podcast for anyone looking to get lean and muscular. Luis Diaz is great at giving you the steps and advice needed to get a six pack. He also interviews some great guests and asks them the questions most people looking to get in shape want to ask. If you follow the advice laid out you are guaranteed to see positive results no matter what shape you are currently in. Get subscribed and start getting the body you've always wanted!!

  • excellent fitness show
    September 5, 2017 by 1brendan from United States

    This podcast is awesome for everyone. Luis does a great job of taking information from fitness experts and making it accessible to everyone. Keep up the good work. Stoked I found this podcast.

  • Luis Diaz is a Leader in Health and Fitness
    August 16, 2017 by Paul Krueger from United States

    Luis has trained me on multiple occasions and is the most professional, courteous and knowledgeable sources in the health and fitness field. It is a privilege working with and learning from Luis. His consistency and discipline is to be modeled by anyone looking for effective and long lasting results in their health. His kindness and empathy makes him a very motivating and inspiring trainer and friend. I refer all of my friends and family to Luis as my top rated professional in the health and fitness industry.

  • Exceptional content well delivered
    August 7, 2017 by Ski2me from Australia

    I started listening to Luis back when he was "Ask The Ab Guy" and I've stayed the course listening to all 78 of his podcasts (so far), and will continue to follow moving forward. I also now follow on Facebook, YouTube and Instagram and find his knowledge excellent and delivery so very easy to consume. In addition I've researched and started following some of Luis' show guests and have been very pleased with the calibre of their content also. Luis has a fan for life right here. Keep up the great work, but most of all, thank you for sharing your knowledge; it's most definitely helped me to get well on my way to my body composition goals!

  • Best weight loss podcast out there!
    May 17, 2017 by Joshuajoshua23 from Australia

    I had started gaining a few pounds in my late 20s and was looking to make a change. After spending some time looking for a helpful podcast, I stumbled onto this gold mine. If you're looking to lose weight and change the direction of your health, look no further! Thanks Luis.

  • Great podcast
    March 9, 2017 by HDarwan from United States

    Very useful information

  • Great Interesting Podcast
    March 2, 2017 by DominickBattiato from United States

    Love the tips

  • Pod Cast 31 by the Ab Guy
    January 4, 2017 by Giovanetti9 from United States

    Pod cast 31 by Luis the Ab Guy was interesting and informative it provided useful information that can be applied to every day life and can be used by many different people regardless of where they are in their fitness journey. I found the information easy to understand and useful. Thank you Coach Lou! You are always so diligent, accommodating and understanding to all types of clients no matter if they are staring on Day 1 or they are competing.

  • Excellence
    November 30, 2016 by Johnnyp1 from Australia

    I so very much enjoy this Podcast, Luis knows his stuff, he delivers it in a very informative way, A ton of information in every episode and as someone who has listened to a lot of podcasts this One is right up at the top.

    November 18, 2016 by Julianb233 from United States

    WOW, this show is great! There is such much valuable content in this podcast. I have been applying the tips and things that Louis has been mentioned in the podcast and I have been already been seeing resuts in my body. Louis is the real deal!

  • Awesome, Inspiring & Practical!
    November 14, 2016 by Idorward from United Kingdom

    This podcast just gets the job done. Simple to follow advice answering all the questions your always asking yourself. Short enough to listen to one whilst doing your cardio but long enough so that the content is not "lite" or too basic. I've found this Podcast to be a great inspiration and motivator. The topics are the ones I'm always wondering about. I'm not someone who is going to be competing in physique shows or expecting a cover shoot anytime soon, but this has been really helpful to a normal guy with the usual physique and fitness challenges. Look forward to every new episode, keep them going Luis and keep building this!!

How do you know if you’re really low, without getting a test?


  • Low Sex Drive
  • Hair loss
  • Fatigue
  • Low semen volume
  • Decreased Bone Mass
  • Increase Body fat
  • Mood – depression, irritability and or a lack of focus


Videos: Top 5 High Estrogen Foods To Avoid

Increase Your Low T

Step One: Get Tested

Most likely, you will need a blood test for that to measure both the free testosterone and something called the Sex Hormone Binding Globulin.


Step Two: Hack and track your sleep.

Step 1: Analyze your sleep.

Step 2: Upgrade it (P.S, Use my free guide to Sleep Hacking…its FREE!)

I use SleepCycle to track my sleep (free version)

Love it since you can see things link sleep quality average sleep time per night your in bed time

TIP! Increase your “in bedtime and set a sleep schedule. Mine is [10:30] 4:05 am. This is the time you MUST have your head on the pillow.

Step Three: Eliminate 3 things from your kitchen as much as possible to reduce your estrogen.


-Conventional raised Dairy and meat. (as much as possible) 

-BPA goods (drinks, plastics etc)

-Teflon Pans 

Of course, cut out the crap in your diet is #1 BEFORE this.

More on Dr. Axe

Step Four: Do a “Testosterone Workout”  a few times per week.

Rules for the Testosterone Workout:

  1. 5 to 7 heavy reps (80% of RM) or 2 to 3 with multi-joint compound lifts (deadlifts, Front Squats, Prowler pushes, Hang cleans, Trap Bar Deadlifts, Power Cleans) 
  2. 60 to 70 seconds rest
  3. Incorporate some kind of HIIT activity 1 to 2x per week 10 to 20 minutes depending on how well you can recover and overall training load.


Step Five: Include these foods in your supplement stack & Life





P.S, Learn from my IG posts (I only post stuff that is worth your time check it out)


Other tips??

Practice Meditation.

Take long walks

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Luis Diaz

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