BRAVEDEEN

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1st Edition: 2024

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"Feel the strength of a Muslim WARRIOR"
 CONTENTS
TESTOSTERONE: THE ISLAMIC WAY

Low T signs

High T signs

Destroy The Bad Habits

The Caveman Diet + studies

Meal Plans + Sunnah snack

The lifestyle you need

The warrior lifestyle

End note + a daily routine

 TESTOSTERONE: THE ISLAMIC WAY
Testosterone is the most important hormone for Muslim men;
it boosts productivity, energy, and strength.

Many men nowadays have way lower testosterone levels than

their grandfathers did.

Why is that? It comes from the stuff men nowadays consume.

Processed food, refined sugars, porn, Netflix, etc.

Not only will this ebook show you how to stop consuming
these traps, but it will also show you how Islam benefits you.

This testosterone guide covers all the things you need to do in

order to max out your T levels. This guide educates you about
testosterone, and it doesn't have anything unnecessary as most
do.

The value provided here is far better than what you might get
even in paid courses, so take notes and take action.

I also provided an actionable step, so make sure you do it.

 LOW T SIGNS
Low testosterone can lead to feelings of fatigue and a general
lack of energy, making it more challenging to engage in daily
activities.

It can influence mood, and low levels may contribute to

feelings of irritability, sadness, or depression, as well as
insomnia or other sleep disturbances.

Testosterone is essential for the development and

maintenance of muscle mass. Low levels may lead to a
reduction in muscle mass and strength.

Testosterone plays a significant role in a man's sexual desire,

and low levels can result in a lower libido. Low levels may
contribute to erectile dysfunction.

Testosterone helps regulate fat distribution in the body. Low

levels may contribute to an increase in body fat, particularly
around the abdomen.

It also plays a role in maintaining bone density. Low levels

can lead to a decrease in bone density, potentially increasing
the risk of fractures.

Testosterone is associated with motivation and a sense of

drive. Low levels may result in a lack of motivation or a
decreased sense of ambition.

Some men with low testosterone may experience difficulties

with concentration and memory.
 HIGH T SIGNS
Higher testosterone levels may contribute to the development
of larger and more defined muscles.

Testosterone is responsible for the growth of facial and body

hair, and elevated levels can lead to increased hair growth.

During puberty, testosterone contributes to the deepening of

the male voice. Elevated levels can further accentuate this
characteristic.

Higher testosterone levels may result in an increased libido.

Some studies suggest a link between high testosterone levels

and increased aggressive behaviour. However, the
relationship is complex and can be influenced by various
factors.

Elevated testosterone levels can stimulate the sebaceous

glands, leading to increased oil production and potentially
causing acne.

Testosterone influences the growth of the larynx (voice box),

which can lead to the development of a more prominent
Adam's apple.

Testosterone stimulates the production of red blood cells, and

higher levels may result in an increased red blood cell count.
 DESTROY THE BAD HABITS
There is one simple trick to ending destructive habits. I call it
the “Brave-mind trick”.

Whenever you get an urge to do something you shouldn’t do,

take a few seconds, do some push-ups, watch something that
will benefit you, and read the Quran if possible.

When you feel lost, there is a strong hack to get you back on
track: take 10-15 seconds and think about your problem.

If you still can’t come up with a solution, make duaa and ask
Allah for guidance (in the meantime do something useful for
yourself).
 THE CAVEMAN DIET + STUDIES
Did you know that obesity triggers the release of leptin, a
testosterone adversary? Choose your foods wisely.

Let’s look at the "caveman diet".

First up are eggs; try to consume 2 to 6 daily. Eggs contain a

lot of cholesterol, vitamin D, and vitamin A, which boost
testosterone.

Next, we have avocados, which are a great source of fat. Fat

is not a problem, as it converts cholesterol into testosterone.

To increase testosterone, your body needs physical and

mental stimuli and saturated or animal fats.

The majority of people, including Muslims, think low fat is

essential to maintaining health, and this deeply disturbs me.

Animals and saturated fat were brought into existence by

Allah, and if their consumption posed any harm, He would
have prohibited it. However, on the contrary, we are
encouraged to consume them and express gratitude.

Weston Price, a dentist, studied traditional communities and

uncovered the truth behind the rumours of their remarkable
health and vitality.

After a decade of studying various tribes, he made some

fascinating discoveries...
Traditional people possessed exceptionally well-built bodies
and faces and perfect white teeth with minimal decay and
cavities.

Their broad and attractive faces showcased well-developed

cheek and jaw bones.

Furthermore, their bodies were robust, strong, and highly

efficient. Astonishingly, they showed no signs of chronic
diseases such as malignancy, heart attacks, strokes, arthritis,
or cancer.

These findings were independently confirmed by numerous

other explorers and researchers.

Although these traditional communities followed diverse

diets, they shared one common factor: they all consumed
approximately ten times the amount of fat-soluble vitamins
and minerals compared to the average American during that
era.

Animal products, including fish, game, beef, and birds, were

highly valued and consumed by these communities.

However,

They particularly favoured the fatty organs and tissues, which

contained the fat-soluble activators crucial for attaining
optimal health and development.

Consequently, they often discarded the leaner muscle meats.

During the time of the Prophet ‫ﷺ‬, animals were relatively
scarce, yet they remained the preferred food choice due to
their recognised role in promoting optimal development and
overall well-being.

This knowledge was widely acknowledged among traditional

communities.

Additionally, the inclusion of fat in meat, milk, and butter for

cooking not only enhances the taste of food but also
contributes to overall satisfaction.

Opting for bland and nutritionally deficient alternatives not

only compromises taste but also negatively impacts one's
health.

There was also a study on African tribes living in extremely

hot climates that subsisted mainly on meat, milk, and fish.

They displayed impressive physiques and broad and attractive

facial features, and some even reached a towering height of
seven and a half feet!

These tribes consistently outperformed more vegetarian tribes

in athletic performances.

It is fascinating to learn that some of these tribes believed that

their souls resided in their livers and thought that consuming
animal liver was essential for complete spiritual and physical
development.

The liver was held with sticks and never touched with bare
hands due to its sacredness.
Additionally, George V. Mann conducted a study on the
Masai people in the 1950s. Despite consuming a significant
amount of saturated fat, the Masai showed no signs of
atherosclerosis and were as fit as top-level Olympic athletes.

Interestingly, the Masai considered vegetable food to be of

minimal importance and thought that it was only meant for
cows and not for people.

References :
• GORER, G. Africa Dances. N. Y., Knopf, 1935.
• SAUVAGE, M. Les secrets de l'Afrique Noire.
Intransigeant, July-Aug., 1934.
• BROWNE, G. The Vanishing Tribes of Kenya. London,
Seeley Service, 1925.

Unnatural and processed polyunsaturated fatty acids have

negative effects on your health, while naturally occurring
polyunsaturated fatty acids contain essential nutrients like
omega-3, omega-6, omega-9, and conjugated fatty acids,
which are beneficial for your well-being.

Consuming small amounts of these substances from natural

sources like brain, fish, and seeds is perfectly fine.

However,

the issue arises when they are processed, especially at high

temperatures. Polyunsaturated fats are highly sensitive and
improper processing leads to them becoming rancid.
This results in a significant increase in the number of free
radicals and the development of harmful properties.

Unnaturally processed margarines, soybean oils, corn oils,

and similar products should be avoided at all costs.

Thirdly, we have milk. Always try to choose organic milk and

inquire if it is pasteurised - this is bad. Try to opt for the ones
in glass bottles as they are closest to the source.

It should always be full-fat milk. It is an essential component

of a healthy diet. It hydrates you even more than water
(surprising, but true).

Have an optimal micronutrient profile loaded with vitamin

K2, vitamin A, and calcium.

Avoid having milk in those tiny cartons.

I'll share a Hadith on milk below:

"When he is given milk to drink he should say: O Allah!

Bless us in it and give us more of it, for no food or drink
satisfies like milk." (Sunan Abi Dawud)

Milk is also a drink of paradise in the Qur’an:

"(Here is) a Parable of the Garden which the righteous are

promised: in it are rivers of water incorruptible; rivers of milk
of which the taste never changes" (Quran, 47:15)

Next we have dairy products (only high quality brands) →

avoid the things in plastic containers.
Look for unflavoured whey products and cheese. Cheese is
loaded with probiotic cultures, bone-supporting calcium, fat
and protein, B12 and iodine. It is also low in carbs.

Following on, we have beef. Most people say red meat causes
heart problems. This is not the case and has been disproved.

Beef (steak) boosts liver detox and glutathione. It's also

loaded with nutrients that increase testosterone.

Try to take some beef liver too. These are the nutritional facts
per 100g of beef liver:

Vitamin A Retinol (5614 mcg)

Vitamin B12 (crucial for sleep) (67 mcg)
Riboflavin (3.1 mg)
Copper (10.1 mg)
Selenium (39.7 mcg)
Folate (B9) (320 mcg)
Niacin (B3) (14.9 mg)
Vitamin B6 (1.2 mg)
Biotin (96 mcg)
Iron (5.5 mg)

Next, we have fruits. Implement a lot of fruits into your diet.

You want to avoid bad carbs (oats,pasta) and bad sugars but
not the ones from fruit.

Carbs are critical for male fertility. Studies have shown that
1lb of sugar a week massively increases sperm quality. This is
due to Leydig cells in gonads that require glucose for optimal
function.
Carbs also lower stress and boost thyroid which is critical for
the production of testosterone.

Try to avoid seed oils as they block the binding of androgens

to the receptor and are estrogenic. They also cause a large
decline in enzymes that synthesise testosterone.

You should prepare food in full cast iron pans/stainless steel.

No non-stick/Teflon, as these induce cancer and are
estrogenic.
Tiny particles get released when you cook in them, which
enter your food.

Fasting periods are essential for testosterone (eating after a

fasting period decreases baseline cortisol, and cortisol is
negatively correlated with testosterone).

There was a study done on US army rangers who ate 1000

less calories than they needed. When they broke their fast,
their testosterone levels tripled.

Some more benefits of fasting include:

• IGF -1
• GNRH (critical in testosterone production)
• IGF-1 (stimulates the release of GNRH)

When breaking your fast, eat slowly and consume foods that
are light in fat and high in protein.

Other dietary tips: try to avoid these

• Pesticides
• Soy (Phytoestrogens)
• Simple sugars/artificial sweeteners
• Alcohol (other than the fact that this is completely haram)

Perhaps I’ll make a full guide on dieting inside of an in-depth

course because it really is a broad topic.
 MEAL PLANS + SUNNAH SNACK
I am going to share with you some effective yet simple meal
plans as well as a bonus Sunnah snack at the end.

Can you guess what it is?

1. The Vitality Bowl: The first thing you eat after a long fast
(and as a pre-workout)

The magic behind Vitality Bowls lies in their combination of

antioxidants and complex, natural carbs. They're your ticket
to superior gut health and a lot of energy.

And the best part? They taste better than any dessert or sugar-
packed concoction you could find.

It's astonishingly simple to make and I’ll show you how right
here.

Grab all of these ingredients:

🍇 Frozen blueberries and raspberries

🍯 Raw, unfiltered honey
🌰 Cinnamon
🥄 Greek yogurt (2%+ fat and free of added sugars)
🥜 Peanut butter
🧈 Butter
🍫 80%+ cocoa chocolate (or just cocoa)
🧂 Salt
🍋 Lemon juice
🥝 Kiwi
🐉 Dragonfruit
🍑 Peaches
🥭 Mango
🌱 Chia seeds
🥥 Coconut milk
🌾 Gluten-free granola

And hundreds more... just ensure everything is organic.

Secrets of this bowl:

Pairing vitality bowls with black coffee or green tea

guarantees a burst of energy. Try it for yourself.

Frozen berries are your pre-workout warriors, amping up your

energy levels and warming your body up for action. Consume
them 1-1.5 hours before hitting the gym.

‼ Actionable step:

In the next 24 - 48 hours I want you to craft your first Vitality

Bowl and share it with my email :
[email protected]

I will rate your Vitality Bowls from 1 - 10 inshaAllah.

On the next page I'll share some examples of Vitality Bowls:

1st Example Bowl

2nd Example Bowl

 Meal number 2 - The Greatest Post-Workout Feast Ever
Created:
• Grab a pan (no teflon), butter (can use up to 60g), 4
eggs (or more), cashews (25g), almonds (20g), 1 avocado,
honey, vegetarian brie (15g), beef steak (170g at least),
beef liver (75g at least), orange juice (make beforehand
and put it in a glass bottle) (250ml)
• Put butter in a pan until it sizzles
• Put in the steak about 2 minutes each side (want it as
raw as possible), and lay the vegetarian brie on top of it
• Crack eggs into the pan and make 4 sunny side ups
(might need to do 2 at a time as the pan might not be big
enough for 4)
• Cut open the avocado, take out the pit, then take out all
the fruit with a spoon and put it on a plate
• I put the cashews in the pan personally
• When everything in the pan is done, take it out and put
it on the plate
• Dress it with some salt, honey and almonds, take out
your orange juice and enjoy!

Meal number 3: The Ultimate Shake (get some extra calories

in when needed)
• Don’t have to do this one when not on a bulk, but it’s a
good way to get some milk and extra fruit in your system
• 300 ml milk, two scoops of unflavoured whey protein,
one spoon of olive oil (you won’t taste it), half a banana,
peanut butter (I make mine at home, just blend peanuts
with honey, salt and a bit of olive oil until smooth, like
paste), and 100 ml of water (optional)
• Just put them all in the blender and mix

Now for the Sunnah snack I mentioned earlier.

The prophet Muhammad (PBUH) said, “Indeed in dates, there
is a cure."

You may think, “But what has this to do with my testosterone

levels?"

Scientists have recently discovered that eating dates will

boost testosterone. This once again only strengthens Islam
and the Sunnah.

So eat dates, get good deeds, and have higher testosterone

levels.
 THE LIFESTYLE YOU NEED
Firstly, avoid having phones in your pockets. Radiation from
your phone can cause cells to die and lower your baseline
testosterone. Have Airplane mode on whenever you don't use
your phone, with Wi-Fi and 4G OFF.

If you want, you can invest in a metal blocking phone sleeve

too as it helps in blocking radiation.

Secondly, avoid tap water. This can contain toxins like

calcium and fluoride.

Consider water filters (reverse osmosis filters) and glass

bottles or stainless steel water bottles (opt for completely BPA
free)

You can also buy an extension for the tap itself that filters the
water, but that's quite an investment.

Avoid cosmetics : it may cause you to look and smell good

but the after-effects are grave.
• Perfumes (even being close to people with perfumes)
• Deodorants (use roll-ons, one that has all natural
ingredients)
• Shampoos (examine.com → use this website to search
the ingredients that are on the bottle to see if they're
harmful)
• Toothpaste (contains fluoride)

In addition, avoid heat exposure - (Saunas have benefits, but

protect your testes with an ice pack.)
 • Hot baths (worst) (Spartans were forced to bath in cold
water, because hot water would make them weak)
• Hot showers (Cold showers have more benefits)
• Can kill up to 50% of your sperm

Testosterone communicates via receptors, but your body can

down-regulate them due to excess estrogen.

Balance and discipline are keys to lasting receptor upgrades.

Exact process: testosterone flows through the blood stream.

• Connects to the receptor
• Tells the receptor, “I want you to build more muscle”
• Because of estrogen, your body down-regulates
receptors
• Over long period of balanced/high test = body upgrades
receptors (months and years of discipline)

Stop doing the secret habit unless you want to stay weak:
• Post-ejaculation, prolactin surges (why you don’t feel
the urge after), driving your testosterone down
• Embrace semen retention to let your testosterone levels
soar.
• One study had men ejaculate twice a day for 10 days ->
sperm count didn’t return to normal for 5 MONTHS! Is the
dopamine rush really worth it?
 THE WARRIOR LIFESTYLE
I want to give you a lifestyle that you can create in which
testosterone levels will just SKYROCKET (include this with
the diet and revving up lifestyle + what to avoid).

Engage in a weightlifting regimen that focuses on progressive

overload. Low volume, high intensity is the sweet spot, ideal
for testosterone.

Don’t over-stress the body or it will lead to cortisol release.

Low volume, high intensity is optimal for testosterone and

strength, not for muscle growth, so if you are on a bulk do
high volume, low intensity.

Engage in cardio for cardiovascular health and an extra

testosterone boost.
• People often forget cardio when bulking, do some on
your “rest days”
• Do HIT interval cardio (60 second sprint, 60 second jog
and repeat 8 times)

You should also practice martial arts and go on barefoot

walks (grounding).
• Reduces cortisol
• Reduces inflammation
• Speeds up wound healing
• Increases thyroid function
• Native Americans used to bury someone in soil for 24
hours to heal them if they were sick. It was remarkably
effective.
 Just go barefoot as much as possible in and outside of the
house, and when outside, walk in nature as much as possible
to get the most benefits.

I can make a full guide just on exercise alone (again, I may

include it once we create an in-depth course).

The next factor in completing the warrior lifestyle is sunlight

(your vitamin D fix).

The sun is very important for your overall health and your
testosterone levels.

This is why you need to spend at least 30 minutes a day in the

sunlight.

“What if there is no sun where I live?”

You don’t need to directly see the sun; if there’s light outside
that's enough
• A study showed that when people sat in sunlight 3 times
per week for 30 minutes (90 minutes per week), they had a
significant increase in testosterone
• Sunlight stimulates the body to produce vitamin D
(vitamin D boosts testosterone)
• Increases bone density
• Look at sunlight: it will cause a reaction to increase test,
DON’T look directly! But expose your eyes to the sun
(look at clouds)
• Vitamin D supplements (4000 IU)
• Direct sunlight is best
 • Effects of sunlight are more significant in the morning
(exposure is also easier), but get as much volume
throughout the day
• Even when it's cloudy, there's still sunlight

Surround yourself with animals:

• Increases mental stimulation - Tap into your primal
instincts. Healthy competition and tribal interaction can
boost your testosterone levels.

Get yourself some quality sleep:

• Aim for 9 hours, sleep early, and shield your
testosterone's fortress from light after 22:00

Sleep itself also deserves its own module inside a full course.

Take some supplements (not steroids) to boost test levels

(they are not needed, just an extra option):
• Do all of the natural things FIRST then consider buying
some supplements to boost your progress.
Also consider blood tests for personalised recommendations.
Vitamin D, in particular, plays a pivotal role.

So the real question : WHY do you need high test levels? I

mean, what's the point? Well:
• 👪 Fatherhood
• 💪 Becoming the optimal Muslim (Rising to your
fullest potential)
• 🌟 The rest of the benefits we discussed at the
beginning.
 END NOTE + DAILY ROUTINE
To end this guide off, I'll share an effective daily routine:
• 🌅 Optional (supplements to jumpstart your day)
• ☀ Sunlight: get your daily dose of Vitamin D
• 🚀 Deep Work
• 🏋 Gym/Exercise
• 🍳 High-fat, high-protein breakfast (technically lunch
cause you’re fasting…right? )
• 🧘 Semen retention (control yourself)
• 🥦 Balanced meals (Consume with consciousness,
don’t mindlessly scroll, taste as if this is the last time
you’re tasting)
• 🚶 Barefoot walks
• 🕯 Evening relaxation
• 🌙 Quality sleep

Throughout your day, you will be stressed, and stress will

lower your testosterone levels.

Only one thing will take all this stress away and boost your
testosterone.

It is your prayer: it will refresh your mind, and you will feel
as if weights are falling off your shoulders.

This is your duty as a Muslim and it benefits you, so why

would you skip it?
If you are a revert and have problems praying because of your
family etc., try your best to pray when you are alone.

I hope this guide was of benefit to you.

Remember to do the actionable step I mentioned earlier.

Make a Vitality Bowl and send it to me as an email. I'll reply
to them all and rate them from 1-10.

If you genuinely found value in this free guide, share it with

those whom you think need it and start this journey together.