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Raw Vegan Diet Review: An Unbiased Analysis

hnourish

•June 26, 2025

The raw plant-based diet pops up everywhere—from Instagram feeds to wellness podcasts—so you might wonder whether it’s worth the hype. You’re about to read a fact-driven, balanced look at this eating pattern, written for curious, health-minded readers who want clarity without the sales pitch.What We Will CoverWhat is a Raw Vegan Diet?Benefits and Challenges of a Raw Vegan DietPractical Tips for Adopting a Raw Vegan DietYou now have the roadmap, so let’s dive in.What is a Raw Vegan Diet?A raw vegan diet overview starts with two non-negotiables: everything is vegan, and almost nothing is heated above roughly 118°F (48°C). The core idea is that minimal heat preserves enzymes, vitamins, and phytonutrients. Followers often describe the approach as an unprocessed vegan diet that centers on whole, uncooked foods.Defining Raw VeganismRaw veganism blends the ethics of veganism with the belief that cooking can degrade nutritional value. In practical terms, understanding raw and vegan diets means recognizing that both animal products and heavily processed plant foods are out. Instead, the focus is on uncooked vegan nutrition: fresh fruits, vegetables, nuts, seeds, sprouted grains, fermented foods like kimchi, and cold-pressed oils. While there’s no single rulebook, most adherents use dehydrators, blenders, and food processors instead of ovens or stovetops. By keeping foods raw, they aim to maximize nutrient density and flavor while minimizing additives.Foods to Eat and AvoidFoods commonly consumed on a fresh vegan food regimen:Raw fruits (berries, apples, mangoes)Raw vegetables (leafy greens, bell peppers, zucchini)Soaked or sprouted legumes, grains, and seedsNuts and nut butters (almonds, cashews)Cold-pressed oils (olive, flaxseed)Fermented foods (sauerkraut, kombucha)Seaweeds and algaeFoods typically avoided in this raw vegan food plan:Animal products (meat, dairy, eggs, honey)Cooked grains, legumes, and vegetablesRefined sugars and floursHydrogenated or refined oilsCoffee and alcoholHighly processed vegan substitutes (soy burgers, faux cheeses)Key TakeawaysRaw vegan diet definition: vegan foods eaten predominantly uncooked to preserve nutrients.Food list: fruits, vegetables, nuts, seeds, sprouted grains; avoid animal products, cooked items, and processed foods.Benefits and Challenges of a Raw Vegan DietA thorough raw vegan diet analysis must weigh perks against pitfalls. Let’s explore what scientific literature and real-world experiences reveal.Health Benefits of a Raw Vegan DietHigh nutrient density. Because meals revolve around colorful produce, you get abundant vitamin C, folate, magnesium, and antioxidants. A 2011 review in Nutrition Journal reported higher plasma carotenoids in raw vegans compared to standard vegans, pointing to better phytonutrient intake.Weight management. Raw vegan eating habits tend to be naturally lower in energy density. A German study of 513 raw food enthusiasts found average BMI values in the normal range, with participants reporting moderate, sustainable weight loss.Improved heart markers. Diets rich in whole plant foods lower LDL cholesterol and blood pressure. While specific raw-only trials are scarce, plant-forward patterns like the Portfolio Diet show up to a 30% LDL reduction—gains likely mirrored when you swap saturated fats for nuts, seeds, and fiber-rich produce.Better glycemic control. For some, the fiber in a raw vegan lifestyle slows glucose absorption, reducing post-meal spikes. A small 2020 pilot study noted improved HbA1c in adults adopting an eight-week raw program.Lower inflammatory load. Many raw staples—berries, leafy greens, turmeric—contain bioactive compounds linked to decreased CRP levels. Choosing these foods over fried or processed snacks trims excess omega-6 fats and added sugars.You'll find more details in the benefits of plant-based nutrition from Health and Wellness Magazine, which highlights similar cardio-metabolic advantages.Potential Challenges and CriticismsMicronutrient shortfalls. Vitamin B12 is absent in plants, so supplementation is mandatory. Calcium, vitamin D, iodine, and zinc can also lag, especially without fortified foods. A 2018 Frontiers in Nutrition paper found raw vegans averaged only 517 mg calcium daily—far below the recommended 1,000 mg.Low protein variety. A raw diet often excludes cooked legumes and soy, narrowing protein sources. Relying heavily on nuts and seeds hikes omega-6 intake and calories, complicating macronutrient balance.Digestive discomfort. Large volumes of raw cruciferous veggies can trigger bloating. Some people struggle with excessive fiber, leading to gas or loose stools.Potential bone density issues. Studies have linked long-term raw diets with lower bone mineral density, possibly due to low overall calorie and calcium intake.Social and practical barriers. Eating out becomes tricky, and prep work—soaking, sprouting, dehydrating—takes time. The lifestyle can feel isolating or inconvenient during travel.Food safety concerns. Sprouts and raw juices carry higher bacterial risks. Proper handling is crucial to avoid foodborne illness.In short, a balanced raw vegan diet critique notes that while the diet can be nutrient-rich, it requires meticulous planning to cover all bases and avoid unintended deficiencies.Key TakeawaysHealth benefits: higher antioxidants, potential weight loss, improved heart markers, and reduced inflammation.Potential challenges: micronutrient gaps, digestive issues, bone health concerns, and social practicality.Practical Tips for Adopting a Raw Vegan DietIf you’re exploring raw veganism, the success or failure often hinges on planning, variety, and flexibility. Below you’ll find strategic advice drawn from nutrition science and everyday practice.Raw Vegan Meal Planning and ShoppingCreate a weekly raw vegan food plan. Draft breakfast-through-dinner menus to ensure diversity: green smoothies, sprouted hummus wraps, zucchini noodles with pesto, and chia seed puddings.Use the 4-color rule. Aim for at least four distinct produce colors daily—greens for lutein, reds for lycopene, oranges for beta-carotene, and blues/purples for anthocyanins.Batch-prep staples. Soak almonds on Sunday, dehydrate flaxseed crackers overnight, and spiralize a bulk batch of zucchini to save weekday time.Buy in bulk, freeze smartly. Frozen berries and bananas keep nutrients intact and extend shelf life. Freezing doesn’t violate raw principles because it involves no heat.Invest in equipment. A high-speed blender, food processor, and dehydrator expand recipe options—from raw “cheesecakes” to kale chips.Read labels. Not all packaged raw bars are truly raw; many feature agave or syrups processed at high temperatures.Curb food waste. Turn wilting greens into green juice or blend them into pesto before they spoil.Ensuring Nutritional AdequacySupplement wisely. B12 (1,000 μg weekly or 25 μg daily), vitamin D3 during low-sun months, and algae-based EPA/DHA fill common gaps.Balance omega fats. Swap some walnuts and sunflower seeds for chia, flax, or hemp seeds to boost omega-3 intake.Pair foods for iron. Combine spinach with strawberries or citrus to enhance non-heme iron absorption.Prioritize calcium sources. Tahini, poppy seeds, broccoli, and fortified plant milks (some raw followers stretch the “raw” rule here for practical reasons) can help hit 1,000 mg daily.Track intake periodically. Use apps like Cronometer to conduct a raw vegan nourishment evaluation every few weeks and adjust as needed.Stay calorie-aware. Fat-rich foods are dense; fruit-only meals can be too light. A mix helps sustain energy and muscle mass.Cook strategically if needed. Some adopters practice a “high-raw” approach—mostly raw, with limited cooked beans or sweet potatoes—for extra nutrients and variety.Key TakeawaysMeal planning tips: structure menus, batch-prep, and use smart equipment to simplify day-to-day eating.Tips to ensure nutritional adequacy: supplement B12 and D, diversify fats, prioritize calcium, and track nutrients regularly.Conclusion: Is the Raw Vegan Diet Right for You?We’ve walked through a comprehensive raw vegan dietary perspective—celebrating nutrient density while acknowledging the hurdles. Whether this path suits you hinges on your lifestyle, medical history, and willingness to plan. Ask yourself:Do I have time to soak, sprout, and prep meals consistently?Am I comfortable tracking and supplementing nutrients like B12 and vitamin D?Will social events or travel make strict adherence stressful?If you’re still intrigued, consider trialing a high-raw template or consulting a registered dietitian for personalized guidance. As with any major diet shift, partnering with a healthcare professional minimizes risk and maximizes long-term success.Frequently Asked QuestionsIs a raw vegan diet healthy?A well-planned raw vegan diet can offer high fiber, antioxidants, and lower saturated fat, supporting weight control and heart health. Short-term studies show improved cholesterol and glycemic markers. However, without supplements and careful planning, deficiencies in B12, vitamin D, iodine, and calcium can arise.What are the disadvantages of a raw vegan diet?Key drawbacks include potential nutrient gaps, limited protein variety, and social or practical challenges. Long-term followers may experience low bone density and digestive discomfort. Food safety concerns with raw sprouts and juices also require careful handling.Why is Lizzo no longer vegan?Public interviews suggest Lizzo shifted away from strict veganism for personal flexibility and broader food choices while touring. She has expressed appreciation for plant-based meals but no longer labels her diet exclusively vegan. Precise reasons remain personal and may evolve over time.What do doctors say about the raw food diet?Many physicians agree that increased fruit and vegetable intake benefits health, yet they caution that 100% raw eating can lack B12, vitamin D, and adequate protein. Doctors typically advise supplementation and periodic lab work if you choose this approach. Most encourage a balanced, mostly whole-food diet tailored to individual needs.

When it comes to regular exercise, we all have goals in mind. For some, it may be beating a personal best, running a marathon or lifting a specific weight. While for others, it may be those visible changes they strive for. One question that crops up time and time again for us ladies is: How to get a round booty. Yep! A peachy booty is a common goal for many women, and so the frantic search for butt exercises begins. But don’t worry, we’ve got some of the best butt exercises around to get you that peachy booty in no time! What are the benefits of building a strong, peachy booty?  As well as giving you the perfect, peachy booty, strong glutes also give you overall strength and stability - as well as power and proper posture. While you may be looking for how to get a round booty, aesthetics aside, your body will benefit too! If you’re trying to lose weight first, however, we’re sad to say that ‘spot’ training areas to cut fat isn’t quite so easy. But you can spot train to build muscle in specific areas - aka, how we’re going to get you that peachy booty! But what are the best butt exercises? Let’s take a look. How to get a nice butt with our peachy bum workout As women, we exercise differently from men. We want different things, and that includes our goal of the perfect butt. Here’s the best butt workout for every woman seeking that peachy behind! Squats  If you’re looking for a nice peachy booty and toned legs, there’s no escaping squats.This popular move has long been considered of the best butt exercises. So if you’re wondering how to get a round booty (and tone your legs, too), get squatting. Here’s how: Method: Start this butt exercise with your feet hip-distance apart and your knees slightly bent. Keep your core engaged and put your arms in one of the following positions: Crossed over your chest Out in front of you (helpful for balance!) Holding dumbbells by your sides Holding a weight bar across your shoulders To start this butt exercise, shift your weight back onto your heels as you lower your body downwards by bending your legs and letting your butt lead. Imagine you’re sitting on an invisible chair and keep your knees directly over your toes. Aim to lower your legs to a 90-degree angle or less and pause, before pushing your weight through your legs and glutes to the starting position. Progress: To get even more out of your squats, you need a little variation. Not only does this help to advance your squat, but you’re less likely to get bored, too. Whether it’s bouncing whilst holding a squat, using a weighted bar or a dumbbell in each hand, adding weight will take your squats to the next level! Plus, a little variation makes this butt exercise perfect for building that peachy booty! Glute kickbacks  Easy to do both in and out of the gym, glute kickbacks are one of the best butt exercises for achieving a round booty and strengthening those hamstrings, too. Method: Start on all fours with your hands and knees aligned with your hips and shoulders. Your legs should be at right angles as you lift one leg up, keeping your hamstring level with your back. Keep your foot flat so that it slots back into the starting position, without pointing your toes out or stretching your leg, either. Don’t forget to squeeze those glutes as you bring your leg up, pause, and return to the start. Progress: To ensure you’re maximizing these peachy bum workouts, for glute kickbacks you’re also going to need a little weight. Add a dumbbell to the crook of your knee, or try adding weights to your ankles. Of course, there are also some great variations of this butt exercise! So instead of lifting upwards, try to lift your leg to the side instead (called the fire hydrant exercise). This will work different types of glute muscles and get you well on your way to a well-rounded booty. Side leg raise  Another great peachy bum workout that can be done pretty much anywhere! So whether you’re going hard at the gym, or working out while you watch TV, side leg raises are one of the best butt exercises around. Method: Start by laying on your right side with your hips stacked on top of one another. Outstretch your right arm to hold your weight, leaning on your forearm. You should be holding up your torso, with just your hip, leg and forearm touching the ground. Keep your body straight and lift your leg up, keeping your toes facing forwards. Make sure you’re controlling the moving slow and steady, pausing at the top and returning to the start. To avoid letting your leg drop back down on its own, try split the movement into parts so you’re in full control. Progress: If you’re wondering how to get a round booty, you’re going to want this butt exercise in your workout! To advance this move, try adding ankle weights or using a resistance band. Knee drive After squats, the knee drive is a tough contender for the best butt exercise. While working plenty of leg muscles, it also hits your glutes, helping you to achieve that peachy booty. Method: Start in a deep lunge position with both of your legs at right angles. Keep your right leg behind and your left in front, your knees behind your toes. As you push your strength through your left foot, bring your back knee upwards, toward your chest. You can swing your arms as if you’re power walking! Bring yourself up on the ball of your foot, pause and return to the start. Keep those glutes squeezed throughout! Progress: This butt exercise has multiple variations that can be done! Whether it’s jumping at the top of the movement or holding dumbbells, there’s plenty of opportunities to take this peachy bum workout that step further! You can also give your arms a workout, too, by lifting them above your head as you swing them. Prone leg raises Trying to work out how to get a nice butt? You’ve come to the right place. This butt exercise will help you achieve that peachy booty in no time. Method: Start by laying down on the floor, with your forehead resting on your hands. Keep your core engaged and squeeze your butt. Lift one leg up backwards, keeping your knee straight as your thigh lifts from the ground. Progress: To really get the most out of this peachy bum workout exercise, increase the range of motion by alternating leg and arm movements. As you lift your left leg, do the same for your right arm. You can also consider adding ankle weights or using dumbbells to work your muscles even more. Lunges  Lunges are a great butt exercise, working your leg muscles at the same time. Method: Start the move by standing upright and taking a big step forward with your right leg. Bend at the knee and allow your back leg to drop, so that your back knee is almost touching the ground. Ensure your right knee doesn’t push forward over your toes. Keep your torso straight, pause for a moment and push through your right foot back to the start. Progress: To take this butt exercise one step further, try holding a dumbbell in each hand, keeping your arms by your sides. To really work towards that peachy booty, try walking lunges, too. External rotation with resistance bands Method: To start, sit on the floor with your weight supported on your elbows. Using a resistance band, slide it up around your legs, just about your knees. Then, keep your feet together and open your knees, pushing against the resistance band. Pause when you’ve gone as far as you can go, then slowly come back to the start. Progress: Once you’ve mastered this butt exercise, you can try it while travelling. You can also do a similar exercise while standing, or using a resistance tube around your ankles. The right cardio  We’re talking step machines, a step class or walking uphill! All of which will allow you to really feel the burn in your glutes and get you closer to perfecting your peachy booty. To put things into perspective, and help support your toning, weight loss and booty goals: Step machine - You can quickly burn 380 calories in 40 minutes 20 minutes walking uphill can burn 200 calories (10% incline at 4mph pace) Rowing can burn 270 calories in 30 minutes Running at an 8-minute-mile pace can burn 360 calories in 30 minutes Kickboxing has the ability to burn 475 calories in 45 minutes A step class can burn 635 calories in 60 minutes (using a step at least 10” high) Top tips for getting that peachy booty In order to get your perfect butt, follow these top tips! 1. Add variety to your workouts Not only does variety help us from getting fed up with the same old workout, but it also helps us in working a variety of muscles. You can kickstart that peachy booty with compound weight-lifting exercises (such as lunges, stiff leg deadlifts, deadlifts or squats) or incorporate resistance bands and machines to really push your glutes! Either way, many can be done at home or at the gym, making your peachy bum workout easy to do according to your busy schedule. 2. Say hello to weights  While cardio is great for burning calories and losing weight, it isn’t really going to help you achieve that perfect beachy booty. If you do want to do some cardio, try the example we gave above, which will help you tone up, build strength and achieve that awesome butt. Otherwise, make weights your new friend! Whether it’s ankle weights during the butt exercises we mentioned above, or trying your strength at deadlifts - weights will help you get the butt of your dreams. 3. Stay well rounded While we think it makes sense to only do glute isolation exercises, a well-rounded approach will allow you to build strength across the board. This means that leg exercises that also target the glutes are key to a balanced workout. 4. Pay attention to your hamstrings Much like tip number three, paying attention to your hamstrings too will enable you to achieve that peachy booty. Since our hamstrings have three dominant muscles that attach near the glutes, working these at the same time will help give your butt that peachy shape! 5. Don’t rest too much We’re all a little guilty of spending too much time at the gym staring into space - or searching for the perfect music. Try to keep your rest times to no longer than 1 minute when following our peachy bum workout! If you rest for too long, you won’t be working your muscles hard enough to achieve that peachy butt. 6. Challenge yourself!  Look to increase the weights your lifting every 2 to 4 weeks in small increments. In order to get a round booty, you need to work hard and push yourself. If your butt exercises feel too easy, up them with weights and variations. 7. Feel the burn While feeling sore post-workout can be a total pain in the ass sometimes (quite literally), it shows that you’re working hard. If you wake up feeling like a spring chicken, you’re not pushing yourself enough just yet. Get back into the gym and up the intensity of your workouts. Conclusion  With our peachy bum workout, you’ll be well on your way to achieving that peachy booty you’ve always dreamed of! Don’t forget to mix up your workouts with variations and weights to really push your muscles that bit further. Looking to crush your weight loss goals first? Trimtone works to reduce your appetite will kickstarting your body to burn more fat. So you can smash those goals, ladies!

The Top 7 Testosterone Workouts for Men

joe-pt

•March 4, 2025

Declining testosterone levels in men have become a serious concern for medical professionals. Never before have men had such low levels of testosterone on a global scale. What’s the big deal about testosterone? Low levels of testosterone have been shown to correlate with weight gain, loss of muscle, man boobs, depression, mood swings, and increased risk for certain diseases. Despite this worldwide medical issue, there are ways to naturally boost your testosterone production and support your overall health. One of the best ways to boost those t-levels is through exercise. Sure, you might be happy with your current workout program, but not all exercises are created equal, especially when it comes to increasing testosterone levels. Let’s take a look at the science of exercise and t-levels. We’ll also provide you with seven testosterone workouts that you can start following right now! What Guys Can Use To Boost Testosterone How Workouts Can Increase Testosterone Levels 7 Types of Testosterone Boosting Workouts Testosterone-Boosting Workout Plan When to Exercise for the Best T-Boosting Effects What Guys Can Use To Boost Testosterone The best way to naturally increase your levels of testosterone is with consistent and proven lifestyle changes. Here are four things you can change to help boost your t-levels: Exercise: As we’ll discuss more below, physical fitness is key to healthy testosterone levels. Many studies have shown the positive correlation between exercise, especially resistance training, and testosterone levels. The trick is to have a workout to boost testosterone, not a program that is vague or focuses on cardio only. We’ll discuss the ideal exercises for testosterone boosting below. Diet: Everyone wants their food to taste delicious, forgetting that food should be fuel. As a result, people are willing to consume ingredients that zap testosterone production so long as the flavor is good. Thankfully, you can have the best of both worlds. A natural diet – one that focuses on eating a well-balanced diet of unprocessed lean proteins, healthy fats, and complex carbohydrates – can support testosterone production. Suggested read: 10 incredible testosterone boosting foods If you want to kickstart testosterone production, emphasize healthy fats as they are precursors to sex steroid hormones like testosterone. Avoid foods that contain high levels of pesticides, growth hormones, and artificial additives. Studies show that these synthetic additives can harm the body’s ability to produce testosterone. Suggested read: 5 testosterone killing foods to avoid Supplements: While the foundation of testosterone production is going to be reliant upon a healthy diet and testosterone-boosting workout, supplements can also help. There are a variety of proven ingredients that can naturally support testosterone production. The most studied and reliable t-boosting supplements include ashwagandha, vitamin D, zinc, magnesium, and DHEA.  Meditation: We live in a chaotic world. We’ve become so accustomed to the hustle-bustle of traffic and our busy schedules that we don’t realize the effect it has on us. Chronic stress levels can promote the excessive release of catabolic hormones such as cortisol while stifling anabolic hormones such as testosterone. Consider practicing daily meditation for a few minutes each day. Studies suggest that meditation practice can lower catabolic hormones and promote the release of testosterone.  How Workouts Can Increase Testosterone Levels While exercise has been shown to increase the body’s metabolic response and therefore caloric expenditure in both men and women, resistance training has a unique effect on men only. Studies show that strength training – when you use either bodyweight or external weights – can increase testosterone levels. Related article:Common exercise myths debunked!  The boost in testosterone levels following a resistance training workout is the body’s response to repair the microtears in the muscle tissue. It should come as no surprise that the heavier you lift, the greater the response in testosterone production. One study found that testosterone levels were higher for a short period of time following a resistance training workout. But this temporary boost in t-levels wasn’t a fluke. Another study found that men who consistently performed weight training workouts had higher levels of testosterone, growth hormone, and dihydrotestosterone. The lesson here: Start exercising and keep at it.  7 Types of Testosterone Boosting Workouts You know that exercise can help increase testosterone levels, but not all exercises and workouts are created the same. Here are seven unique types of testosterone boosting workouts, exercises, and tips. We would recommend cycling through the workouts while keeping the tips in mind at all times. Heavy Weightlifting While all forms of resistance training have a positive impact on testosterone levels, going heavy produces the best response. Studies show that heavy weightlifting has the greatest impact on testosterone levels. What qualifies as heavy? Using 85% of your one-repetition maximum (or the greatest amount of weight you can safely and effectively lift at one time) is thought to be the ideal amount of weight to trigger testosterone production along with strength and muscle building. As far as acute variables, perform between 3 to 6 sets of 5 to 7 repetitions for each exercise. The amount of time you rest can also help boost t-levels.  Rest Up Studies show that taking a long rest break during a heavy weightlifting workout produces an even greater response in testosterone production than if you were taking short breaks. Researchers found that 120 to 150 seconds of resting time produced the greatest response and this makes complete sense as it allows you to fully recover from the heavy lifting set and preps you to do it all over again. Powerlifting One form of heavy weightlifting to consider is powerlifting. Focusing on three compound exercises only, powerlifting is designed to push the body hard by using between 80% to 100% of your one-rep max. What’s more, the exercises being used – the squat, bench press, and deadlift – activate the greatest number of muscle fibers at one time. Not only will your strength levels explode with powerlifting, but your testosterone levels will follow suit. Forced Repetitions An excellent way to bring your muscles to the point of complete fatigue is with forced repetitions. To tap into the greatest testosterone-producing response, the muscle tissue needs to be pushed to the point where you are physically unable to do any more repetitions. When we are lifting alone, it’s essentially impossible to do this. We always have a bit left in the tank, but we believe that we are on empty. This is where forced rep lifting can help. Once you reach what you believe to be the end of the line, have a spotter assist you for another five more repetitions. They will probably have to take on most of the weight during the concentric or lifting portion of the exercise, but when it comes to lowering the weight, that’s all on you. Lower-Body Workouts While it might be tempting to hit the bench a few times per week to increase t-levels, studies suggest that your focus should be more on lower-body workouts. One study found that by incorporating leg training into an arms-only day, testosterone levels were far higher. This shouldn’t come as a surprise as leg day training involves compound movements such as squats and deadlifts, which are exercises that are going to recruit the maximum number of muscle fibers. When creating your workout, we highly recommend targeting your legs twice per week. Be sure to start with the bigger, bolder movements such as the squat, deadlift, and lunge, then finish strong with isolation work such as leg extensions and leg curls. High-Intensity Interval Training At this point, you might be wondering where cardiovascular training falls into your weekly workout routine. The traditional thought of cardio is getting on a treadmill or bike and mindlessly walking or peddling for about an hour. This is okay when it comes to weight loss, but for testosterone, guys need to crank up the intensity. Studies show that high-intensity interval training can effectively increase testosterone levels while promoting fat burning and muscle building. More commonly referred to as HIIT, this type of workout focuses on performing several bodyweight-based exercises in rapid succession without a break until the end. An example would be 10 push-ups immediately followed by 15 squats then 5 pull-ups and finishing strong with 3 burpees. Sprint Workouts One type of HIIT workout involves performing only sprints. While many believe that sprints are just running fast, it’s more than that. Sprints require you to literally give everything you have in your running for a brief period of time – only several seconds. Sprint workouts are short, but incredibly effective. Studies show that performing several sets of six-second sprints with rest in between was enough to skyrocket testosterone levels and keep them elevated.  Testosterone-Boosting Workout Plan The following testosterone workout plan reflects an A-B-A and B-A-B format, which means you’ll be alternating the order of the workouts from week to week. The focus is on full-body workouts, utilizing movements that target the greatest number of muscle fibers. There is a special focus on lower body exercises, but you won’t be going hard for each and every workout. We provide a lighter day following the heavier day. If you don't have access to any dumbells you can substitute with gallon jugs of water/sand and increase the rep count. For barbell exercises, you can opt for slower, more intense bodyweight push-ups. WORKOUT A Dumbbell Clean and Jerk: 4 sets of 4 to 6 repetitions. (Use 80% to 85% of your one-repetition maximum) (Move the weight explosively) Deadlift: 4 x 8 – 10 (65% to 75% 1RM) Incline Barbell Bench Press: 4 x 8 – 10 (65% to 75% 1RM) Barbell Bent-Over Row: 3 x 8 – 10 (65% to 75% 1RM) Sprints: 3 x 6 seconds (2-minute rest in between) WORKOUT B Squat: 5 sets of 8 to 10 repetitions (65% to 75% 1RM) (Move the weight explosively) Bodyweight Pull-Ups: 5 x Failure (do as many as you can) Stiff-Legged Deadlift: 5 x 8 – 10 repetitions (65% to 75% 1RM) Explosive Push-Ups: 5 x Failure (do as many as you can) Sprints: 2 x 7 seconds (2-minute rest in between)  When to Exercise for the Best T-Boosting Effects Since testosterone levels are typically highest in the morning, we recommend performing your testosterone-boosting workout shortly after you wake up. If that’s not possible, it’s okay. It’s better to get in your workout than skip it altogether because you’re not a morning person. Conclusion Although testosterone levels are at all-time lows for men, there’s something you can do about it: exercise. Focus on resistance training three times per week with a focus on lifting heavy at around 80% to 85% of your one-repetition maximum. Treat your recovery as seriously as you do your training, making sure to eat a well-balanced diet and sleeping at least seven hours per night.