Are you feeling down in the dumps (huh, huh…I said dump!).
Sorry for the pun, but I’m from the Beavis and Butthead era. In any case, if you are feeling down, hopefully, I made you laugh a little!
Seriously, depression is a real thing. And according to a study on ourworldindata.org, millions of people suffer from some sort of depression or anxiety disorder.
Well, I have some pretty awesome news for you. And this doesn’t require any drugs or medication. Did you know that high testosterone levels can help cure depression?
In this post, you’re going to learn…
- How boosting your testosterone can help you better cope with, and possibly eliminate depression
- The magic of bodybuilding and weight training to increase happiness and a sense of well-being
- Tips you can start today to increase your testosterone levels, naturally
- Your new workout schedule
- Your new nutrition plan
- Your new daily habits that trigger happiness
- Helping others overcome depression
How Boosting Your Testosterone Can Help You Better Cope With, and Possibly Eliminate Depression
To better understand how raising testosterone can cure depression let’s first talk about what happens when you have low levels of testosterone (and how low T can be partly responsible for depression).
3 common effects of low T levels are:
- Your physique will not look as good because you’re more prone to muscle loss and fat gain
- You’ll lack the confidence to make firm decision won’t think as clearly
- Your sex drive will take a hit (this is the worst effect of low testosterone for many!)
You can see how each one of these can lead to depression! Who wants to walk about with a potbelly, skinny arms, no confidence, and not getting laid?
If increasing testosterone just a little will help, then sign me up!
All joking aside, low levels of testosterone can indeed contribute to depression. Of course, there are other effects low testosterone can have, many of which are health-related.
**If you’d like to learn more about the symptoms of low testosterone, I have an in-depth post here call How To Tell If You Have Low Testosterone.
What Causes Depression?
Depression is driven by a loss of self-worth. Whereas there are numerous factors that lead to depression, it all comes down to feeling that you don’t add value to the world or anyone around you.
Some of the things that can cause depression include (but certainly not limited to)…
- Death or loss of someone close to you
- Divorce or broken relationship
- Decrease in income, loss of job, or career change (careertrend.com talks about how even a positive job change can trigger depression)
- Being forced to downgrade your lifestyle (this could be caused by any of the above)
- Aging and all the impacts of aging
- Loss of muscle or unwanted weight gain
**I purposely put that last line in bold. And you may think this is going into the narcissist zone. But stay with me.
Did you notice that most everything on this list is out of your control? Except one…that last one. That IS in YOUR control. Ah, we may be on to something!
Keep reading because I’m going to help you connect the dots…
The Magic of Bodybuilding and Weight Training to Increase Happiness and a Sense of Well-Being
The magic of hitting the gym is that it’s one of the best ways to naturally increase your testosterone. And I include bodybuilding because its focus is on specific exercises that will achieve this goal.
On that note, I should also include powerlifting and strongman training. Lifting heavy weights and doing compound exercises has proven to give your testosterone levels a nice boost.
And realize that ‘heavy’ is relative, so don’t compare yourself to others. The battle is you against you! Now I sound like Rocky!
Exactly how does this work? As you increase your muscle mass, your testosterone increase. And this is best done through lifting heavyweights. Dr. Jadick provides more evidence of this through his article ‘The Best Exercises To Increase Testosterone‘ on piedmont.org.
Here are some exercises to consider:
- Leg Press
- Bench Press
- Incline Bench Press
- Barbell Rows
- Overhead Press
All of these exercises are what’s called compound exercise. They use brute force and power to perform, thus giving your testosterone quite a boost.
You can read more about these exercises, and specifically how to perform exercise, in my post: 10 Exercises You Need To Increase Testosterone Naturally.
Depression…It’s A Real Thing
Let me be clear on something before going forward. I’m not asking you to discard depression as something that will all of a sudden go away when you start hitting the gym. Bodybuilders and weightlifters are not exempt.
What I am suggesting is that you make weight training a priority. I have seen so many people’s lives change for the better after they start bodybuilding or lifting weights.
That doesn’t necessarily mean it will work the same for everyone. But I can almost promise you that hitting the gym will at least help you cope with things better. And that alone is well worth it!
3 Tips You Can Start Today to Increase Your Testosterone Levels, Naturally
Now I want to show you some practical ways to give your testosterone levels a boost! Lifting weights is one, and I’ll give you an actual plan below. But there are also a few other ways to battle depression by naturally increasing testosterone.
Ever heard the saying you are what you eat? Look, if you’re constantly putting junk in your body, you can’t expect to raise your testosterone or boost your mental health.
Your body needs certain nutrients for…
- muscle growth
- hormonal support (uh-um, increasing testosterone!)
- your brain
- functioning in general
Another way is by establishing new daily patterns. And I’ll cover that more below.
1 – Your New Workout Schedule
There’s a good chance that you already know your way around the gym, and that you have an established workout routine.
This section will still help you because it will reiterate some important tips to make your workouts more effective (for optimizing hormones).
If you’re new to working out and not sure what to do, then that problem will soon be solved because I’m going to show you exactly what to do.
**I also encourage you to read a post called Bodybuilding for Beginners on my other site, TheMuscleProgram.com.
Below is a 4-day weight training schedule that you can start today:
Monday – Back
- Deadlifts: 4 sets x 4-6 reps
- Barbell Rows: 4 sets x 6 reps
- Dumbbell Rows: 4 sets x 8 reps
- Lat Pulldowns: 3 sets x 8 reps
- Seated Rows: 3 sets x 10 reps
Tuesday – Chest and Biceps
- Bench Press: 4 sets x 4-6 reps
- Incline Bench Press: 4 sets x 6 reps
- Dumbbell Flyes: 4 sets x 8 reps
- Barbell Curls: 3 sets x 8 reps
- Dumbbell Curls: 3 sets x 10 reps
Wednesday – Rest
Thursday – Legs
- Squats: 4 sets x 4-6 reps
- Leg Press: 4 sets x 12 reps
- Leg Extensions: 4 sets x 12 reps
- Leg Curls: 3 sets x 12 reps
- Seated or Standing Calve Raises: 7 sets x 12 reps
Friday – Shoulders and Triceps
- Overhead Barbell Press: 4 sets x 4-6 reps
- Seated Dumbbell Press: 4 sets x 6 reps
- Lateral Raises: 4 sets x 8 reps
- Rope Pressdowns: 3 sets x 8 reps
- Seated Overhead Dumbbell Extensions: 3 sets x 10 reps
Saturday and Sunday – Rest
You can do this exact workout. Or you can use it as a guide to create your own workout plan.
I do encourage you to make sure you’re doing those compound exercises (at least most of them) that we talked about earlier. Those are what will impact increasing your testosterone the most.
Also, if you want a complete workout program to follow with diet and supplement guide, then check out my post 12 Week Testosterone Boosting Workout Plan.
2 – Your New Nutrition Plan
There are two problems with eating today’s typical diet and foods that are widely promoted…
- You’re being deprived of essential nutrients your body needs
- They’re killing your testosterone levels
Both of these problems can (and more than often do) lead to a variety of health concerns. The cool thing is you have the power to do something about it, and I’m going to help you get started.
Did you know there are actually certain types of foods that will help boost your testosterone? There’s a good chance you already have some of these foods in your current diet:
- Grass-fed beef and steak (it’s imperative that you make sure it’s free or added hormones)
- Spinach (and other green leafy vegetables)
- Blackberries, raspberries, and blueberries
- Egg yolks (eat the whole egg, and only get them from a cage-free source)
Now imagine combining these types of foods with the workout plan above! All of these foods not only help raise testosterone but they’re also high in vitamins, nutrients, and some of them, antioxidants.
If you want to learn more about foods that will support healthy testosterone, then read my post 7 Foods That Raise Testosterone.
3 – Daily Habits for Happiness
If you think about it, the workout and diet are simple. So don’t over complicate it! Just go to the gym on a regular basis, lift weights, and eat decently.
This next tip to increase testosterone is establishing daily habits for happiness that can cure depression. Yet I’m going to simplify this for you.
We often associate patterns, people, activities, places with a certain emotion. Tony Robbins developed a science called neuro-associative conditioning (NAC).
His book ‘Awaken the Giant Within’ teaches you how to use neuro-associative conditioning to implement radical change in your life (in short, getting rid of our limiting beliefs). Helen from the YouTube channel ‘Easier Life Now’ gives you her take on a video called Tony Robbins – Secrets – NAC.
I’d also like to share some daily habits you can start doing to help battle depression. I strongly believe if you take this to heart, along with your workouts and nutrition, you can not only boost your testosterone but also effectively battle depression.
- Wake up early and complete 1 task right away (this could be going to the gym, doing Yoga, reading something positive, or even making your bed)
- Upon waking, and right before bed, read an encouraging passage or have some sort of small, positive action that you feed your mind with
- Read more, and/or listen to podcasts and audiobooks)about things that will help you reach the goals you have (these do not necessarily have to be ‘self-help’ but can be practical steps you can take to achieve a specific goal, kind of like this blog post!)
- Make a point to engage with positive people and people that have achieved some of the goals you’re going after; learn from them
- Pre-establish time limits with people in your life that are negative (in some cases, you may need to ‘delete’ certain people)
- I won’t tell you what to believe (or not to believe) but having faith in a higher power, something higher than yourself, has been proven to help people cope
- Stay on track with your workout and nutrition plan I gave you
Take Control and Take Action Now
You now have some tools to jack up your testosterone levels and hopefully help you get through those hard times.
Again, this stuff doesn’t work overnight. And some will respond better than others. But my goal here was to at least give you some things you can start doing that will put you on a more positive track in life.
These are things that you can help you take control of depression. And in practicing these, you will be able to better manage those many things in life that are out of your control.
So I encourage you to make changes today. There’s no better time than now.
- If you’re not working out, then go do your research on gyms and join (like, right now!)
- Write out a grocery list of foods that are going to support your health (and not harm it).
- And put daily practices in your life that will get you closer to where you want to be.
Helping Others Overcome Depression
One last note…and this may have a greater impact on you more than anything.
Always, and I mean always encourage other people.
Be kind, be nice, be patient, be caring, and have compassion.
These sound like they should be such simple acts, but unfortunately many neglect them. Our society has taught us to be self-focused. Where there’s a time for that, we also need to make time to reach out to others.
Many people suffer from depression. That’s a fact. So when you come across these people, whether friends, family, or strangers, don’t be afraid to show them kindness.
And if someone opens up to you about what they’re struggling with, you can share with them the things that have helped you deal with (or hopefully have overcome) your own struggles.
Alright, so that was deep! Now lighten the load by going to the gym and lifting some heavyweights! Follow that up with some steak and sweet potatoes, and then go nurture your mind with something positive!
**A great way to help cure depression through balancing your hormones is by taking a natural testosterone booster. Read about my TOP TEST BOOSTER here.