cover

Health & Legal Disclaimer

This book does not come from a medical doctor or registered dietician but offers general
information concerning fitness, training, diet, and nutrition. The author has done their best
to research and provide accurate information, but they do not guarantee the completeness
or accuracy of the contents. They explicitly disclaim any implied warranties of
merchantability or fitness for a particular purpose.

The content of this book should not be regarded as medical advice, diagnosis, or
treatment. It is highly recommended that you consult a physician or other health or medical
professional before starting any fitness or training program or any diet or nutrition regime,
especially if you have any pre-existing health conditions or are not healthy enough to start
one.

Neither the author nor the publisher is responsible for any loss of profit or any other
commercial damages, including but not limited to special, incidental, consequential, or
other damages. The reader is solely responsible for the choice to use the information
provided in this book and any associated risks.
Contents
1. INTRODUCTION ................................................................................ 1
2. THE FUNCTION OF TESTOSTERONE IN YOUR LIFE ..................3
3. THE SCIENCE OF TESTOSTERONE ................................................8
4. RECOGNIZING SIGNS OF LOW TESTOSTERONE ...................... 12
5. UNDERSTANDING BLOOD TESTS ................................................ 14
6. IDENTIFYING CAUSES OF LOW TESTOSTERONE ..................... 18
7. ENHANCING YOUR DIET .............................................................. 25
8. ESSENTIAL NUTRIENTS
FOR BOOSTING TESTOSTERONE ................................................ 28
9. HEALTHY FOOD CHOICES FOR
TESTOSTERONE PRODUCTION ................................................... 33
10. AVOID THESE FOODS ................................................................ 37
11. LIFESTYLE CHANGES .................................................................... 41
12. OPTIMIZE TESTOSTERONE LEVELS ........................................... 51
13. SUPPLEMENTS THAT MAY HELP................................................ 54
14. EXPLORING WAYS TO NATURALLY
BOOST TESTOSTERONE ............................................................. 63
15. CONCLUSION ................................................................................ 67
 1.
INTRODUCTION

1
In the heart of Silicon Valley, amidst the bustling innovation and silent battles of the tech
giants, a revolution in men's health is taking place. I, Oscar, have been a silent observer at
the exclusive 'T-parties,' where the brightest minds of our generation come together, not
for business, but for a more personal conquest. These are not ordinary gatherings; here,
tech executives, armed with resources and a relentless pursuit of excellence, explore the
frontiers of natural testosterone enhancement.

Far from the prying eyes of the public, these leaders share strategies and experiences,
debunking the myth that declining testosterone is an inevitable part of aging.
They challenge the status quo with a fusion of science, nature, and unyielding
determination. Their quest? To harness the full potential of their bodies and
minds.

This book is a testament to their journey and my unique privilege of

witnessing it. From the natural remedies to the cutting-edge science, from
the rigorous lifestyle changes to the simple yet effective habits, every
chapter unveils a piece of the puzzle in optimizing male vitality. These
pages are more than just words; they are a gateway to transformation,
echoing the lessons from those who refuse to accept the limitations set by
society.

Welcome to the "Testosterone Biohacking Protocol." This is not just a

guide; it's a movement, a call to reclaim your strength, vitality, and
assert your place in a world that constantly tries to dictate
otherwise.

2
 2.
THE FUNCTION OF
TESTOSTERONE IN
YOUR LIFE

3
"When people mention testosterone, the first things that usually come to mind are sex
drive, libido, bodybuilders, muscles, and aggression. However, testosterone plays a much
broader role and has a profound impact on all aspects of your health.

Unfortunately, the general understanding of testosterone is often limited to the few

aspects I mentioned earlier. Even then, there is a significant misunderstanding, largely
influenced by the media's portrayal of "men and testosterone." If you reflect on your
physical prime, you'll likely recall that you were:

• Adventurous • Focused • Leaner

• Confident • Stronger • Hornier

In essence, you embodied more masculinity back then because your testosterone levels
were higher. The great news is that you can absolutely experience that again! If you feel
like those qualities never really applied to you before, don't worry.

You have the power to discover them for the first time and unleash your inner Mongol!
Whether you've lost touch with your peak masculinity or never quite reached it, it's
important to know that you're not alone. Low testosterone is a significant issue, and it's
currently the biggest challenge faced by men. Unfortunately, you won't hear much about
this in the mainstream media or from most medical professionals.

The reason for this silence is the incorrect view that testosterone is the "enemy" and the
cause of many societal issues. But let me tell you, that couldn't be further from the truth.
Many of the problems affecting men are actually caused by low testosterone levels.
Despite this fact, society is structured in a way that encourages and promotes low T. It's
time for you to tap into your inner King Leonidas and resist the societal pressures that try
to conquer your masculinity. Having low testosterone levels comes at a steep cost,
impacting you physically, mentally, and emotionally. It's time to reclaim what's rightfully
yours!

• Low energy levels • Low motivation

• Low mood • Lower confidence
• Poor concentration • Low libido
• Higher body fat • Poorer erectile health
• Less muscle mass

Having low testosterone is also linked to illnesses such as depression, type 2 diabetes,
dementia & heart disease.

4
The effects of these issues are clear and can significantly impact your personal and
professional life! Experiencing these challenges can greatly hinder your love and sex life,
while also holding you back from reaching your full potential in your career.

Experiencing the above challenges not only affects your personal life, but it can also strain
your relationships with friends. Low energy, mood swings, difficulty concentrating at work,
and underperforming in bed are all signs that something needs to change. It's time for you
to take charge and address this issue.

Don't let societal pressures dictate your life. Embrace your inner Mongol and become the
best version of yourself! It's unfortunate that millions of men worldwide, regardless of age,
are dealing with low testosterone. However, by reading this book, you've shown that you're
the kind of person who takes action.

As you implement the information and strategies provided, you'll experience a significant
improvement in testosterone levels. And with that, you'll witness an array of positive
changes in your life and more!

• Energy levels • Libido

• Mood • Erectile health
• Muscle mass • Reaction times
• Memory • Heart health
• Body fat levels • Bone health
• Motivation • Insulin sensitivity
• Confidence • Red blood cell development

You will experience reduced risk of stroke, dementia & depression. Unleash the Power of
Testosterone: Elevate Every Aspect of Your Life! It's evident that testosterone profoundly
influences your physical, sexual, mental, and emotional well-being, impacting every facet
of your existence. Testosterone is the essence of masculinity, making it vital to maintain
optimal levels. By doing so, you can not only avoid the pitfalls but also become the best
version of yourself!

Understanding the Importance of Testosterone: A Recap of Remarkable Benefits

Boosted Energy Levels

Healthy testosterone levels ignite a surge of energy, keeping you vibrant, alert, and
motivated. Just imagine the legendary "300" warriors fearlessly taking on a million-strong
army!

5
Enhanced Mood
Studies demonstrate that optimal testosterone levels have a significant positive impact on
men's mood, reducing negative emotional responses like nervousness, anger, and
irritability. In contrast, men with low testosterone who take no action experience more
severe symptoms of anxiety and depression.

In a noteworthy 2012 study, it was revealed that men with low testosterone levels, known
as hypogonadal men, who made no effort to boost their testosterone, experienced
heightened symptoms of anxiety and depression. In contrast, those who took action to
increase their T levels saw a significant improvement in their emotional well-being, even
starting from similar low testosterone levels.

Trimmed Body Fat

High testosterone correlates with a lean physique, reminiscent of the sculpted abs
showcased in the movie "300." Conversely, low testosterone is often associated with
higher levels of body fat, particularly around the belly and torso. The dreaded "beer belly"
and man boobs can signal low testosterone levels.

Increased Muscle Mass

Testosterone acts as a natural steroid hormone, profoundly influencing your physical
attributes. It directly affects your ability to build muscle mass and enhance strength.
Testosterone's role in protein synthesis enables higher muscle gains. Conversely, low
testosterone levels can impede muscle growth and even lead to muscle loss.

Improved Sexual Health

Optimal testosterone levels contribute to a healthy libido, making it easier to become
aroused. It also facilitates better erectile function and maintenance. Testosterone triggers
the release of nitric oxide, a vital molecule for blood flow to the penis, ensuring healthy
erections.

Sharper Memory and Focus

Testosterone's influence extends beyond body composition and sexual health. It plays a
crucial role in various brain functions, including memory and focus. Low testosterone levels
can result in "brain fog," making it challenging to concentrate and recall information. On
the other hand, healthy testosterone levels are linked to improved cognitive capabilities,
heightened focus, and reduced cognitive decline.

6
Mitigated Risk of Serious Illnesses
Maintaining healthy testosterone levels lowers the likelihood of developing several severe
illnesses, some of which we have already discussed. By harnessing the power of
testosterone, you can revolutionize your life and experience the multitude of benefits it
offers. Elevate your energy, mood, physique, sexual health, cognitive abilities, and overall
well-being by optimizing your testosterone levels. Embrace the path to a healthier, more
fulfilling life!
Some of the major ones include reduced of the following:

• Heart attacks • Osteoporosis (weak bones)

• Obesity • Erectile dysfunction
• Type 2 diabetes • Low Muscle mass/ atrophy
• Dementia • Prostate Cancer
• Depression • Cardiovascular disease
• Stroke

Though you may not find yourself battling hordes of a million Persians, there's no denying
the importance of having optimal testosterone production. It's not just about good health;
it's about becoming the ultimate version of yourself—for you and your loved ones!

7
 3.
THE SCIENCE OF
TESTOSTERONE

8
While it's assumed that you possess a fundamental understanding of testosterone, it's vital
to refresh your knowledge and bridge any potential gaps. Testosterone stands as the
primary hormone responsible for male sexuality, with a small fraction produced in the
adrenal glands, while the majority originates from the Leydig cells within the gonads. In
men, this process unfolds in the testes, while in women, it occurs within the ovaries. Both
men and women produce testosterone, albeit males generate substantially higher
quantities compared to their female counterparts. As we explored previously, testosterone
exerts a profound influence on numerous facets of life and well-being. Unquestionably,
men rely on healthy testosterone levels to sustain a vibrant and optimally functioning
physique. As an androgenic hormone, testosterone propels the development of secondary
sexual characteristics. These characteristics encompass an array of traits, such as:

• Muscular development (during • Facial hair

puberty) • Chest hair
• Penis development (during foetal • Pelvic build
development) • Deeper voice

Exploring the Varieties of Testosterone

In fact, testosterone can be classified into three distinct types or, at the very least, it
assumes three pivotal statuses within the body.

1. Free Testosterone: This particular form of testosterone garners the utmost

attention! It earns the name "free" due to its unbinding from proteins. It is this
unencumbered testosterone that exerts its transformative effects on the body
and mind. On average, only a mere 2-3 percent of our total testosterone levels
circulate in this unbound state. Excessively high levels of free testosterone can
pose health risks. However, the great news is that you can naturally boost your
free T levels and bask in the benefits without encountering the hazards
associated with excessive free T. Throughout the testosterone bible, I will
provide guidance on methods to increase your free testosterone count.
2. SHBG-Bound Testosterone: This refers to testosterone that binds to the protein
known as SHBG (sex hormone-binding globulin). Approximately 40-50 percent
of our total testosterone levels fall under this category. The liver produces SHBG,
which plays a crucial role in regulating the amount of free testosterone in our
bodies (as mentioned earlier, excessive free testosterone can lead to health
risks). As noted earlier, bound testosterone remains unusable by the body.
Hence, even when total testosterone levels are high, individuals can experience
the symptoms associated with low testosterone if SHBG levels are excessive.
3. Albumin-Bound Testosterone: The remainder of our testosterone binds to
another protein called albumin. Similar to SHBG, albumin is also synthesized in
the liver. Albumin serves to stabilize extracellular fluid volumes.

Much like SHBG-bound testosterone, albumin-bound testosterone lacks biological activity.

However, the bond between albumin and testosterone is considerably weaker compared

9
to the bond between testosterone and SHBG. This weaker bond allows for easier
dissociation, thereby generating more free testosterone. Since albumin-bound
testosterone can be readily converted into free T, this phenomenon enhances the
production of unbound testosterone.In some lab tests free testosterone & albumin bound
testosterone are reported together.Something to consider when you get your T levels
tested (we will be covering testing later)

The Creation of Testosterone Within Your Body

Source Wikipedia

Let's delve into the fascinating journey of testosterone synthesis, which occurs through
approximately five distinct stages. Here's a brief overview:

1. It all begins in the brain, specifically the hypothalamus. When the hypothalamus
detects the body's need for more testosterone, it releases a hormone called
gonadotropin-releasing hormone (GRH). GRH then travels to the pituitary gland,
nestled at the back of our brain.
2. Upon detecting GRH, the pituitary gland springs into action, producing two
hormones: follicle-stimulating hormone (FSH) and luteinizing hormone (LH).
These hormones traverse through the bloodstream to reach the testicles.
3. Upon arrival in the testicles, FSH directs them to produce sperm, while LH
stimulates the Leydig cells present within the testicles. These Leydig cells are
responsible for the actual synthesis of testosterone.
4. A highly intricate process unfolds, whereby Leydig cells convert cholesterol into
testosterone. These cells derive most of the required cholesterol from the

10
 bloodstream. In instances when cholesterol levels are insufficient, the testicles
produce a small amount to enable Leydig cells to convert it into testosterone.
However, an excessive demand for cholesterol production can hinder Leydig
cells' efficiency, leading to lower testosterone levels.
5. Once testosterone is synthesized, it reenters the bloodstream. However, the
majority of testosterone binds to sex hormone-binding globulin (SHBG) and
albumin, rendering it "unavailable" or unable to be used by the body.

Only a small percentage remains unbound, circulating throughout the body and mind,
delivering the myriad benefits we discussed earlier. When the hypothalamus senses
sufficient testosterone levels in the bloodstream, it signals the pituitary gland to cease LH
secretion, temporarily halting testosterone production until the process restarts.

The Vital Role of Cholesterol

As you can see, the process of testosterone production is incredibly intricate, and there
are numerous points where it can be disrupted, leading to inadequate or diminished
testosterone levels. One crucial factor we will address is the role of cholesterol in this
process. Adequate cholesterol is necessary for testosterone production, and consistently
overcoming a deficiency of cholesterol in your diet can impede testosterone production in
the long run. You may be surprised to learn that the commonly held belief of lowering
cholesterol levels for heart health is flawed. Extensive studies have debunked the
connection between high cholesterol and heart issues. However, the notion of lowering
cholesterol levels has become financially lucrative. Think about statins, margarine,
vegetable/seed oils, and more recently, soy and "vegan/plant-based meats." These
products have gained prominence as cholesterol-lowering solutions. This demonization of
cholesterol remains widespread, while the true cause of heart attacks— inflammation—is
not extensively discussed. Ironically, many of the products touted to lower cholesterol
actually contribute to inflammation. Excessive inflammation is a primary culprit behind
many lifestyle-related diseases and a significant factor in decreasing testosterone levels.
Later on, we will delve deeper into this topic. For now, the key point to remember is that
a diet containing an adequate amount of cholesterol is crucial for healthy testosterone
production.

When we discuss optimizing your diet, you will find that many recommended foods are
naturally rich in cholesterol, and this is precisely why!

11
 4.
RECOGNIZING SIGNS OF
LOW TESTOSTERONE

12
Understanding the impact of testosterone on your overall well-being is crucial. When
testosterone levels dip, every aspect of your health can be affected. It's essential to be
aware of the clear indicators that may point to low testosterone.

Here are some common symptoms to watch out for:

1. Low Energy Levels/Chronic Fatigue: If you find yourself constantly lacking

energy, relying on caffeine just to function, and feeling exhausted even on
weekends, low testosterone could be a contributing factor.
2. Depressed/Low Mood: Low T can often lead to a lower overall mood, including
feelings of depression, irritability, anxiety, and a general sense of dissatisfaction.
Men with higher testosterone levels tend to experience the opposite, feeling
happier, confident, and emotionally stable.
3. Lack of Motivation/Lack of Focus: Low testosterone can make it challenging to
stay motivated, concentrate on tasks, and complete them. If you frequently
struggle with focus and find it hard to muster motivation, it's worth considering
getting your testosterone levels checked.
4. Increased Body Fat: Low testosterone is associated with higher body fat
retention, creating a cyclical effect as higher body fat levels can further decrease
testosterone. If you're carrying excess body fat, it could be a sign of low T.
5. Muscle Loss: Difficulty in gaining muscle mass despite regular resistance training
is often linked to low testosterone levels. If you're not seeing the muscle
development you expect, low T might be a factor to investigate.
6. Low Sex Drive: Decreased libido is a well-known symptom of low testosterone
and often prompts further exploration.
7. Erectile Dysfunction: Reduced testosterone levels can result in lower nitric oxide
production, making it harder for blood to flow to the penis. If you're experiencing
a lack of morning erections or struggling with getting and maintaining an
erection, it could be connected to low T.
8. Man Boobs/Gynecomastia: Gynecomastia, characterized by excess fat or
swelling in the pectoral area, can be related to several health issues, many of
which are linked to low testosterone.

These are some of the most common symptoms of low testosterone, and it's crucial to
take them seriously. Many men dismiss these signs as "normal" and fail to address them.

If you're experiencing a combination of these symptoms, it's advisable to undergo.

13
 5.
UNDERSTANDING
BLOOD TESTS

14
After reading the information above, you may find yourself relating to several symptoms
of low testosterone. To confirm whether you have low T, the most accurate way is through
blood work.

In this chapter, we will delve into what tests you need, how to interpret the results, and
how to determine if you have low testosterone. I'll provide you with the essential
knowledge so you can identify what needs to be tested and confidently interpret your own
bloodwork.

Biomarkers To Control

• Total Testosterone
• SHBG/ Sex hormone binding globulin
• Albumin
• Free testosterone
• E2/ Estradiol
• Prolactin
• Luteinizing hormone/ LH
• Cortisol

Let's dive deeper into each biomarker and explore the reference ranges, as well as the ideal
levels you should aim for.

Total Testosterone Average reference ranges: 240-950 ng/dl & 8.3 – 32.9 nmol/l

Although the reference ranges may suggest healthy testosterone levels, it's essential to
note that they have been adjusted to reflect the decline in average testosterone
production seen in men today. Everyone is unique, and what constitutes a healthy level of
testosterone varies from person to person. However, if your levels fall below 500 ng/dl,
it's advisable to take action, especially if you are experiencing symptoms of low
testosterone. Don't worry, though! By following my guide, you'll be well on your way to
optimizing your testosterone and reclaiming your inner Mongol energy. Remember, you
can also benefit from a free 30-minute consultation with me to personalize the advice
further.

Free Testosterone: Average reference range: 5.25-20.7 ng/dl

In reality, free testosterone is the most crucial figure to consider. It represents the
biologically available testosterone that your body can use, delivering all the fantastic
benefits. Low levels of free testosterone are associated with symptoms of low
testosterone. Ideally, your free testosterone levels should be around 2%-3% of your total
testosterone levels.

15
SHBG (Sex hormone-binding globulin): Average reference range: 10-57 nmol/L

As mentioned earlier, higher levels of SHBG lead to lower free testosterone. To optimize
your levels, it's important to raise or lower SHBG accordingly. If your levels are below 10
nmol/l, you need to make adjustments to increase them. Conversely, if your levels are
above 57 nmol/l, taking action to lower SHBG is recommended. We will explore methods
to lower SHBG in later chapters.

Albumin: Average reference range: 35-50 g/L

Albumin also binds to testosterone, albeit to a lesser extent than SHBG. As long as your
Albumin levels are within the reference range, there is no need to worry. However, if they
fall above or below the range, it's strongly advised to consult your doctor. High Albumin
levels can lead to lower free testosterone and potentially indicate underlying health issues.
Low Albumin levels may also signal serious health concerns. If anything seems unusual
regarding Albumin, seek medical advice.

E2 (Estradiol): Average reference range: 10-40 pg/ml

Estradiol is the most biologically active form of estrogen. While estrogen itself is important
for proper functioning, excessively low or high levels can cause issues. Levels above 40
pg/ml usually indicate elevated aromatase and inflammation, which are often associated
with lower testosterone. In the next chapter, we will explore the causes and preventive
measures to avoid this hormonal imbalance.

Prolactin: Average reference range: 2-18 ng/ml

Prolactin is a hormone produced in the pituitary gland. In men, high levels of prolactin can
lead to the development of gynecomastia (man boobs), inhibit testosterone production,
and reduce libido. If your levels exceed the reference range, it's crucial to address this
issue.

Luteinizing Hormone (LH): Average reference range: 2-9 IU/L

LH levels are particularly relevant if you are undergoing or considering testosterone

replacement therapy (TRT). They indicate your natural ability to produce testosterone.
Levels below the reference range may suggest the need for TRT, as lifestyle changes alone
may not sufficiently impact your body's testosterone production.

16
Cortisol: Average reference range: 6-23 micrograms per dec

In our upcoming chapter, we'll delve deeper into the intricate relationship between cortisol
and testosterone. High cortisol levels stand as one of the primary culprits behind low
testosterone. It's crucial to monitor your cortisol levels closely and take action if they are
elevated. Addressing high cortisol is vital since it compromises testosterone production.
Rest assured, we will explore effective strategies to lower your cortisol levels in the
upcoming chapters. Stay tuned!.

17
 6.
IDENTIFYING CAUSES
OF LOW
TESTOSTERONE

18
 The prevalence of low testosterone, or hypogonadism, is skyrocketing among men of all
age groups. Astonishingly, even younger men are experiencing a significant surge in low T
cases. In this section, we embark on a quest to uncover the root causes behind this
dramatic decline. Buckle up as we delve into the fascinating exploration of this perplexing
phenomenon!

Being Obese
Obesity is a major contributor to the decline of testosterone levels in men today, and it's a
prevalent issue.

A study conducted in 2007 involving 1,667 men aged 40 and above revealed an interesting
finding: for every point increase in BMI, there was a corresponding 2% decrease in
testosterone levels. That's why prioritizing the reduction of body fat to around 15% - 10%
should be your first goal if you want to optimize testosterone production. Now, you might
be wondering why this is so important. The amount of fat tissue in your body influences
the levels of a particular enzyme called aromatase. If you're not familiar with aromatase,
it's responsible for converting testosterone into estrogen. You might question why this
conversion happens, given that estrogen has often been regarded as the "bad guy."

However, it's essential to note that your body actually needs estrogen for proper
functioning. Estrogen plays a protective role for both your brain and heart. The trouble
arises when there is an excess of estrogen in your system, which often occurs when you
have excessive body fat. In this scenario, testosterone is not only converted to estrogen at
higher levels, but your body also produces more estrogen while actively lowering
testosterone production. This is due to factors like reduced absorption of vitamin D3 when
you're overweight and increased inflammation levels. So, in summary, when you carry
excess body fat, testosterone is excessively converted into estrogen. Furthermore, your
body produces more estrogen and less testosterone independently of aromatization due
to high levels of body fat. This, in turn, leads to further accumulation of body fat,
perpetuating a cycle of increased aromatase, decreased testosterone, elevated estrogen,
and subsequent higher levels of body fat.

This negative cycle continues unless you take action. In short, it's crucial to lose excess
body fat. For most men, maintaining appropriate levels of aromatase and reducing
inflammation requires aiming for approximately 15% - 10% body fat. However, it's worth
noting that going below 10% body fat can also have a negative impact on testosterone
production..

Too much Sugar/ Insulin

This is perhaps the second most prevalent factor contributing to the decline of
testosterone levels today. There are a couple of reasons behind this phenomenon that
warrant attention. Firstly, scientific studies have revealed that the consumption of just 75

19
grams of glucose or sugar can lead to a striking 25% decrease in testosterone production,
with this decline persisting for up to two hours.

To put things into perspective, let's consider the sugar content in common items. A 12
oz/350ml can of soda typically contains approximately 39 grams of sugar, while an
average-sized Snickers bar boasts around 27 grams. So, imagine having these sugary
delights alongside a sandwich for lunch—it significantly hampers your testosterone levels
for a substantial period. Now, ponder the fact that this is merely one meal, and think about
how frequently individuals consume soft drinks, energy drinks, chocolate bars, bread, and
pre-packaged foods throughout the day.

These products tend to be packed with sugar, consistently obstructing testosterone

production. The primary reason for the decline in testosterone due to sugar consumption
lies in the body's need to release insulin to handle the surplus sugar and store it elsewhere.
This process places a considerable demand on the body, causing testosterone production
to take a back seat. Considering the prevalent nature of sugar in Western diets, insulin
levels often remain chronically elevated, thereby negatively impacting testosterone levels
on an ongoing basis. Another crucial aspect to bear in mind is that the more frequently
your body releases insulin, the more it becomes accustomed to it. As a consequence,
greater amounts of insulin are required to achieve the same effect, resulting in even lower
testosterone production.

Over time, this increased insulin demand can give rise to a condition called insulin
resistance, which serves as a precursor to numerous ailments, including type 2 diabetes,
and can also act as a major contributor to low testosterone. Moreover, sugar poses a
secondary issue due to its high calorie content, particularly in ultra-processed foods and
beverages. Such items provide a significant caloric load with minimal satiety and can
contribute to heightened inflammation. Consequently, the risk of obesity— known to be a
major testosterone suppressant—increases substantially. Hence, it is imperative to limit
your intake of sugar as much as possible.

Extreme Stress
Let's break it down. When you're dealing with persistent and high levels of stress, your
body responds by increasing the production of cortisol, the stress hormone. Similar to how
insulin affects hormone production, elevated cortisol levels can negatively impact the
production of other hormones like testosterone. We'll delve deeper into this topic and
explore effective techniques to reduce cortisol levels in upcoming chapters. Stay tuned for
more detailed insights and practical methods to address this issue.

Lack of micronutrient
Let's dive into an important and often overlooked topic. It's no secret that many people's
diets are lacking in essential nutrients. There are a couple of significant reasons behind this.

20
Firstly, the depletion of nutrients in our soils compared to the past has resulted in less
nutritious plants and animals.

Secondly, a large portion of people's diets consists of foods that offer minimal nutrients
or, even worse, contain anti-nutrients that deplete the body's nutrient stores. In the
upcoming chapters, we will explore everything about micronutrients, including the specific
ones you need and effective strategies to ensure you're getting enough of them. Stay
tuned for valuable insights on optimizing your nutrient intake for overall well- being.

Alcohol
Let's discuss the impact of alcohol on testosterone levels and why it's best to limit your
consumption. Alcohol has the undesirable effect of increasing aromatase activity, which
can lead to higher estrogen levels. Additionally, alcohol tends to be calorie-dense and high
in sugar, both of which are detrimental to testosterone production. Now, let's address an
important point regarding beer. Hops, a key ingredient in beer, is known to have estrogenic
properties, so it's crucial to break the misconception that beer is inherently masculine. If
you do choose to consume alcohol, it's advisable to steer clear of beer, lagers, bitters, and
craft ales. By being mindful of your alcohol choices and avoiding beer specifically, you can
support a healthier hormonal balance.

Prolonged Excessive Caloric Deprivation

Let's dig into a crucial aspect of maintaining a healthy body. When you consistently
consume fewer calories than your basal metabolic rate (BMR) over an extended period, it
can disrupt your body's normal functioning. One of the consequences is a decrease in
testosterone production. It's important to note that this isn't the same as intermittent
fasting for a few hours or even a few days.

We're talking about weeks of consistently eating below your BMR. If your goal is to lose
weight, it's essential to create a calorie deficit. I recommend calculating your maintenance
calories and aiming for a maximum deficit of 500 calories. Going any lower than that will
compromise your testosterone production. Striking the right balance is key to achieving
your weight loss goals while still supporting optimal hormone levels.

Endocrine Disrupting Chemicals

Let's address a significant concern in our modern era: the widespread exposure to
endocrine-disrupting chemicals. These are substances that interfere with the production
of hormones in our bodies and have been linked to an increased risk of various illnesses.
From obesity and asthma to fertility issues and even serious conditions like cancer, the
impact of these chemicals is no laughing matter.

21
Unfortunately, they are omnipresent in our surroundings, and I strongly believe they play
a substantial role in the weakening health, illnesses, and low testosterone levels seen in
many men today. It's crucial to raise awareness about the presence of these chemicals
and take necessary steps to minimize exposure for the sake of our overall well-being.

As I said, these chemicals are everywhere. So where are exactly are these endocrine
disrupting chemicals found I hear you say.

Cosmetic/ Hygiene Items

Let's delve into a topic that often goes unnoticed: the products we apply to our skin every
day. It's important to realize that many of these products, if not all, contain endocrine-
disrupting chemicals.

Yes, that's right - the very brands we trust and use on a regular basis. In our upcoming
chapters, we will explore this issue further and provide insights on identifying and selecting
products that are free from these harmful chemicals. It's time to become aware of what
we're putting on our skin and take steps towards finding safer alternatives.

Plasticizers

Let's dive into a concerning topic: the presence of various chemicals in plastics that can
have adverse effects on testosterone levels and overall health. It's crucial to minimize your
exposure to these chemicals as much as possible, particularly when it comes to anything
that may come into contact with what you consume.

While completely eliminating plastics from our lives may seem impossible, a practical
approach would be to focus on reducing their presence in food and drinks. Whenever
feasible, avoid eating, drinking, cooking, and storing food in plastic containers. Don't worry,
we'll revisit this subject in a later chapter and explore alternative options to plastics for
these purposes. It's time to prioritize your well-being by making conscious choices
regarding the materials that come into contact with what you consume.

Pesticides

Let's shed light on a significant concern: the abundance of pesticides that have the
potential to disrupt our hormones. These pesticides pose dual problems, both through
direct contact and consumption. While the latter is more relevant for most individuals, it's
important to address both aspects. When it comes to consumption, a practical approach
is to prioritize organic produce as much as possible. By choosing organic options, you can
minimize your exposure to harmful pesticides and make healthier choices for your well-
being. It's time to be mindful of the food we consume and opt for organic alternatives
whenever feasible.

Mold Exposure

Let's discuss a sneaky threat to our endocrine system: mold and mycotoxins. These
troublesome substances have been found to exert an estrogen-like effect on the body,
making it crucial for us to be vigilant about our living environment and food choices.

22
Take the time to inspect your surroundings for any signs of mold and be mindful of any
potential mold growth on food items. To ensure your well-being, it's important to be
cautious of certain foods that are notorious for harboring mold. Let's dive into some of the
key culprits that you should be wary of.

MEDICATIONS
Let's uncover a crucial topic: the impact of certain medications on testosterone levels. In
the upcoming chapter, we will delve into the primary culprits that have been found to have
negative effects on testosterone and fertility. It's important to be aware of these
medications and consider avoiding them if possible. However, I must emphasize that I am
not providing medical advice. I am simply sharing information to increase your awareness.
It's essential to consult with your doctor before making any changes to your medication
regimen. They will be best equipped to guide you based on your specific needs and
circumstances.

Statins

Let's talk about statins, and I must express my opinion on them. At best, they seem to be
ineffective, and at worst, they can be potentially dangerous. These medications are
typically prescribed to patients with heart problems, with the aim of reducing LDL
cholesterol levels. However, it's important to note that studies suggest their effectiveness
is questionable.

Furthermore, as we discussed earlier, actively lowering your cholesterol levels may have
unintended consequences, including various side effects and even a decrease in
testosterone levels. It's essential to recognize that optimizing testosterone levels can have
positive effects on heart health as well, which means that the lifestyle changes you make
to improve your testosterone can also benefit your heart health if you have underlying
cardiac issues. It's worth considering alternatives and having an open discussion with your
healthcare provider to explore the best approach for your individual circumstances.

Selective Serotonin Reuptake inhibitors (SSRIs)

Let's delve into the topic of antidepressants, which are commonly prescribed to address
depression. However, there's an issue to consider: they can also lead to a decrease in
testosterone levels. This begs the question: How can they effectively treat depression in
males if they have this side effect?

Through my conversations and collaborations with various men who were prescribed
selective serotonin reuptake inhibitors (SSRIs) for depression, a pattern emerged. Many of
these men admitted to neglecting their overall health and lifestyle. Interestingly, the SSRIs
had minimal impact on their symptoms and instead seemed to lower their testosterone
levels.

Remarkably, when these men decided to discontinue the use of SSRIs and focused on
optimizing their testosterone levels while making positive lifestyle changes, they found a
significant reduction in their depressive symptoms. Please note that I am not dismissing

23
the potential benefits of SSRIs for everyone. It appears that they are often prescribed when
the depression may stem from lifestyle factors or other health issues such as low
testosterone, obesity, or excessive sugar intake.

These factors, among others, are linked to an increased risk of depression. Thus, while
SSRIs may be effective for clinical depression, my experience suggests that they can create
more challenges than they solve when depression is primarily caused by poor lifestyle
choices.

Opioids

It's worth noting that men who use opioids are more likely to experience low testosterone
levels. Opioids, which are commonly prescribed to alleviate pain, unfortunately carry a high
risk of addiction and abuse.

Corticosteroids

These medications, known for their anti-inflammatory properties (such as inhalers),

actually have a negative impact on testosterone levels. They suppress the hypothalamic-
pituitary-testicular axis, which is the intricate process we discussed earlier that regulates
testosterone production. While corticosteroids may be necessary in certain cases, it's
worth exploring alternative options to address inflammation. Some individuals have found
success with approaches like fasting or following a carnivore diet, so these could be
potential considerations for managing inflammation without compromising testosterone
levels.

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 7.
ENHANCING YOUR DIET

25
Let's kick off our journey by exploring the crucial role of diet in influencing your natural
testosterone production. It's no secret that modern diets have emerged as the ultimate
nemesis of testosterone levels. Once again, we draw inspiration from the formidable
Mongols, renowned for their physical prowess and unmatched warrior spirit. Their diet was
centered around meat, fish, and dairy, complemented by seasonal fruits and occasional
bread. The Mongols were skilled hunters, utilizing and consuming every part of their prey.
In fact, one of their iconic dishes was a flavorful broth concocted from various pig parts,
including blood. Wild game such as hogs, pigs, sheep, goats, fish, rabbits, and dairy
products from sheep's milk formed the backbone of their nutrition.

Bread and fruit, while enjoyed, were not staple foods in their diet. Fruits were consumed
when available, while breads were indulged in sparingly. Although the Mongols
appreciated wine, they practiced moderation and refrained from excessive consumption.
Their diet featured a rich abundance of animal fats, minimal sugar, limited grains, and
controlled alcohol intake. Back then, ultra-processed foods were nonexistent, and the use
of pesticides was unheard of. Animals grazed on natural grass, free from genetically
modified feeds or pesticide contamination. Reflecting upon this historical diet, it becomes
evident how starkly it contrasts with the diets prevalent today, particularly in Western
societies. The average Western diet is characterized by excessive consumption of ultra-
processed foods, low intake of animal products and healthy fats, and a high prevalence of
sugars and grains. Pesticide exposure is rampant, and alcohol consumption often exceeds
moderation. In today's world, cholesterol and animal products have been unjustly vilified.
This poses a dual problem, as cholesterol serves as the primary building block for
testosterone, while animal products offer a wealth of essential nutrients vital for healthy
testosterone production. Furthermore, the modern era is marked by a proliferation of ultra-
processed foods that are low in cholesterol, high in sugar, laden with unhealthy seed oils
and anti-nutrients, deficient in essential nutrients, and alarmingly high in calories. This
combination, coupled with the demonization of animal fats and cholesterol, has wreaked
havoc on testosterone production, leaving individuals overfed, plagued by soaring insulin
levels, inflammation, and malnutrition. Consequently, not only have testosterone levels
plummeted, but the risk of prevalent "lifestyle diseases" has skyrocketed.

Type 2 diabetes

• Obesity • Gout
• Cancers • Arthritis
• Hypertension • Psoriasis
• Cardiovascular disease • Metabolic syndrom

Let's dive into the essentials of designing your optimal diet. We'll start by examining the
big picture, then delve into the vital nutrients you need and why they matter. Finally, we'll
explore the foods you should avoid and the top testosterone-boosting foods that must be
included in your diet!

26
Embrace Abundant Animal Fats and Dietary Cholesterol
I've emphasized this point before, and I'll emphasize it once more. Cholesterol serves as
the foundational building block for testosterone. It's crucial to have an ample supply in
your diet to support testosterone production. This means incorporating plenty of meat and
dairy, as they are primary sources of cholesterol, saturated fats, and monounsaturated
fats—essential components for healthy testosterone levels!

Steer Clear of Ultra-Processed Foods

Attempting to list every ultra-processed food would be an endless endeavor. A simple rule
of thumb is that ultra-processed foods are factory-made and contain numerous
ingredients. A quick way to determine if something falls into this category is to check if it
doesn't fit into the following natural food groups:

Now, the reason to avoid these foods is that they are loaded with harmful substances like
seed/vegetable oils, sugar, soy, and various additives. These elements are highly
inflammatory and act as testosterone killers. Minimizing your consumption of ultra-
processed foods is crucial for maintaining optimal testosterone levels.

Limit Sugar Intake

Although we touched on this earlier, it's worth reiterating: aim for a lower sugar intake.
Reflect on the Mongol diet, where sugar consumption was minimal. High sugar intake leads
to insulin spikes, which significantly inhibit testosterone production. Sugar is also highly
inflammatory, impeding proper bodily function and further reducing testosterone levels.
Therefore, it's essential to avoid foods high in sugar, primarily found in ultra- processed
foods.

Choose Organic Options

While I acknowledge that maintaining an entirely organic diet can be challenging for most
individuals, I strongly recommend incorporating as much organic produce as possible.
Non-organic foods are a major source of endocrine disruptors. They are treated with
pesticides, animals are fed pesticide-laden grains, and hormones are administered, all of
which can lower testosterone levels. Prioritizing organic choices can help mitigate
exposure to these potential disruptors and support optimal testosterone production..

27
 8.
ESSENTIAL NUTRIENTS
FOR BOOSTING
TESTOSTERONE

28
Now, let's delve into the crucial nutrients that are necessary for achieving optimal
testosterone production. These nutrients can be obtained through your diet or through
supplementation. While we'll discuss supplements in more detail in a later chapter, let's
focus on the nutrients for now.

Cholesterol
I understand that I've emphasized the significance of cholesterol multiple times, but it's
essential to reiterate its importance once again. Cholesterol serves as the fundamental
building block for testosterone production! Without sufficient cholesterol, your body's
ability to produce testosterone is greatly hindered—it's as straightforward as that! Beyond
its role in testosterone and sex hormone production, cholesterol plays a vital role in overall
health and impacts various other aspects, including:

Other than testosterone and sex hormone production, cholesterol is a fundamental part of
your health and plays a key part on the following:

• Vitamin D production
• Cell health & function
• Lowering dementia risk
• Protection from bacteria & viruses

Definitely you need dietary cholesterol!

Vitamin D
To add a touch of complexity, let's explore the fascinating world of vitamin D. Surprisingly,
vitamin D isn't actually a vitamin at all—it's a fat-soluble hormone. Often referred to as the
"sunshine vitamin," the majority of it is produced when our skin reacts to sunlight. The
active form of vitamin D acts as a steroid hormone within our bodies, and this is primarily
why it is believed to have a positive impact on testosterone levels and sperm quality.
However, vitamin D's influence extends far beyond its role in testosterone regulation. It
plays a crucial part in numerous bodily functions, acting as a safeguard against diseases
like cancer and immune disorders. Furthermore, it aids in the absorption of calcium and
phosphate, essential for maintaining strong and healthy bones and teeth. Vitamin D levels
and testosterone levels are intricately interconnected. Multiple studies have demonstrated
that a deficiency in vitamin D can lead to a significant reduction in testosterone levels—up
to a staggering 20%! By simply increasing your exposure to sunlight or supplementing with
vitamin D, you can significantly boost your testosterone levels. If you're interested, there
are a couple of notable studies on vitamin D and testosterone production that you can
explore further below:

Study 1 Study 2

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Vitamin K2
To begin, let's clear up any confusion surrounding vitamin K. It's important to note that not
all vitamin K is created equal. There are two primary forms: vitamin K2 and vitamin K1.
Vitamin K1, also known as phylloquinone, is primarily found in leafy green vegetables. On
the other hand, vitamin K2, or menaquinone, is present in animal and fermented foods.
Within the realm of vitamin K2, there are various subtypes worth mentioning.

Among them, MK-7 and MK-4 hold particular significance. MK-4, also known as
menaquinone 4, is of particular interest when it comes to testosterone production. While
the body can convert K1 to K2, focusing on K2 is essential because this conversion process
does not yield sufficient amounts of MK-4.

Moreover, the conversion of K1 to K2 can be quite inefficient and can even be hindered by
certain medications. K2 is believed to enhance bone health, promote heart health, and
contribute to testes health. Consequently, K2 plays a dual role in supporting testosterone
production by addressing these two vital aspects.

K2 has an important relationship with D3/ vitamin D. Enabling the body to use D3
storesmore efficiently. Given our understanding of the pivotal role that Vitamin D plays in
testosterone production, it's clear that anything that enhances its effectiveness would
likely lead to improved testosterone levels.On top of that MK4is believed to improve the
testes performance & testosterone production as a result of this.Sadly there has only been
a rat study that this claim is based on but MK4 looks very promising as far as testosterone
production is concerned.

Zinc
You've probably come across the reputation of oysters as the ultimate aphrodisiac. Well,
it turns out there's some truth to it! Oysters are packed with a substantial amount of zinc,
which is known to boost testosterone levels. Zinc is a vital mineral that plays a crucial role
in metabolizing nutrients in the body. It affects various functions, including your immune
system, DNA production, protein synthesis, and cell division. When your zinc levels are
low, it can significantly decrease testosterone production.

There have been many studies conducted in to the link between low zinc and lowered
testosterone production, one of which you can check out here. Zinc deficiency is a major
cause of low testosterone as for two key reasons. It leads to higher levels of aromatization
& lowers levels of luteinizing hormone.

As we discussed before, excessive aromatization poses a significant problem. It's the

process responsible for converting testosterone into estrogen. As we mentioned earlier,
luteinizing hormone stimulates the Leydig cells to produce testosterone from cholesterol.
That's where zinc comes into play, as it plays a crucial role in this testosterone production
process. Ensuring you get enough zinc is vital to support optimal testosterone levels and
counteract the unwanted conversion to estrogen.

30
Magnesium
Magnesium plays a vital role in numerous bodily functions. One of its important functions
is the formation of proteins. When your body senses a protein deficiency, it releases SHBG,
which binds to testosterone, reducing its free levels. The following study demonstrated
that supplementing with 10mg of magnesium for 4 weeks resulted in increased total and
free testosterone levels. Based on my experience, magnesium is definitely a nutrient that
should be supplemented. We will delve deeper into this topic in the chapter on
supplementation.

Vitamin A
The scientific explanation of how Vitamin A supports testosterone production can be quite
intricate, so we won't delve into the details. However, it's worth noting that several studies
have demonstrated the positive impact of Vitamin A supplementation on testosterone
levels. For instance, a study this study revealed that supplementing with Vitamin A and
Iron for 6 months was as effective as testosterone replacement therapy in boosting levels
among teenage boys. While teenage boys may not be identical to adult men, this finding
emphasizes the significance of Vitamin A. Another study further. The following study
reinforces the idea of Vitamin A's importance in promoting healthy testosterone
production.

Boron
Boron? It may not be a mineral that you have actually heard of. It’s not considered

essential but it does have a lot of benefit in terms of aiding testosterone production.

Boron actually provides significant support for testosterone production in three distinct
ways. First, it reduces SHBG levels, which means more free testosterone in your system.
Second, it has the ability to lower estradiol levels in men, while also increasing vitamin D
levels and preventing vitamin D deficiency. In essence, boron enhances the ratios of free
testosterone to total testosterone, total testosterone to estradiol, and free testosterone to
total estradiol. Considering its remarkable impact on testosterone production, boron can
be considered a "super mineral." It is one mineral where supplementation is crucial, as it's
challenging to obtain sufficient amounts solely through a sensible diet.

Selenium
Selenium plays a significant role in supporting testosterone production through two key
mechanisms. Firstly, it helps reduce inflammation in the testes, promoting optimal
functioning of Leydig cells and enhancing testosterone production. Secondly, selenium
isessential for thyroid health and the production of thyroid hormone. Since thyroid

31
hormone levels directly influence the signals that stimulate testosterone production,
maintaining a healthy thyroid is crucial for optimal testosterone levels.

Omega 3
While many of you may be familiar with omega-3 fatty acids, you may not know how they
contribute to testosterone production. It's important to maintain a balanced ratio of
omega-6 to omega-3 in your diet, but most people consume excessive amounts of omega-
6. High levels of omega-6 fatty acids lead to chronic inflammation, which disrupts the
body's proper functioning, including testosterone production. Omega-3 fatty acids, on the
other hand, possess anti-inflammatory properties and help counteract the inflammation
caused by omega-6. Since most individuals have an imbalance with too much omega-6
and too little omega-3, it's beneficial to increase your omega-3 intake.

B Complex
The B complex vitamins consist of 13 different vitamins that are essential for various bodily
functions. While discussing the impact of each individual B vitamin on testosterone
production would be a lengthy endeavor, there are a few key B vitamins that significantly
influence testosterone levels based on my experience:

• B3
• B5
• B6
• B12

These particular B vitamins are the ones you're most likely to have insufficient levels of in
your diet. Unless you actively focus on consuming foods or supplements that provide these
vitamins, it can be challenging to obtain adequate amounts. While there are other nutrients
that also support testosterone production, the ones I've discussed here are the primary
ones to prioritize.

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 9.
HEALTHY FOOD
CHOICES FOR
TESTOSTERONE
PRODUCTION

33
When it comes to enhancing your testosterone levels through food, it's important to be
strategic. Opt for unprocessed, real meals that offer a decent amount of cholesterol, a
variety of essential nutrients, and possess anti-inflammatory properties. With that in mind,
let's explore some of the most beneficial foods that promote healthy testosterone
production.

Grass-Fed or Organic
Red Meat If you're aiming for optimal testosterone production, red meat should be a
fundamental part of your diet. Ideally, choose grass-fed or organic options to ensure a
higher nutrient content. Red meat provides ample cholesterol and a rich array of nutrients
necessary for testosterone production:

• Zinc • Omega 3
• B complex • K2
• Selenium

Eggs
Eggs are incredibly nutrient-dense and an excellent choice for boosting testosterone. They
are a fantastic source of cholesterol and contain a multitude of vitamins and minerals that
support healthy testosterone levels.

• D3 • Magnesium
• Zinc • Vitamin A
• B complex • K2
• Omega 3

Beef liver
Beef liver is like nature's multivitamin and one of the most nutrient-rich foods available. It's
another fantastic source of cholesterol and various nutrients that aid testosterone
production. Although beef liver is extremely nutrient-dense, it's important to consume it in
moderation due to its potency. Limit your consumption to a few times per week. If you find
the taste unfavorable, consider exploring other animal livers as an alternative.

• Vitamin A • Selenium • B complex

• Iron • K2
• Zinc • D3

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Seafood
Incorporating shellfish into your diet can significantly contribute to healthy testosterone
production. They are an excellent source of cholesterol and essential nutrients such as
omega-3 fatty acids, zinc, vitamin B12, selenium, and magnesium. Oysters, lobster, crabs,
as well as cold-water and oily fish like salmon and tuna, are highly recommended.

Cruciferous vegetables
While vegetables are not often mentioned in the context of testosterone production, they
play a vital role in an optimized diet. Cruciferous vegetables, particularly leafy greens like
broccoli, cauliflower, spinach, and cabbage, are beneficial. They provide essential nutrients
but more importantly, they help lower excessive aromatase levels due to the presence of
indole-3-carbinol. This leads to less conversion of testosterone to estrogen. Remember to
wash and cook them thoroughly to remove any anti-nutrients, and avoid including kale in
your shopping list.

Onion
Onions are not just culinary additions; they can also enhance testosterone production.
They contain quercetin, a compound that reduces inflammation in the testes, resulting in
improved testosterone production. Quercetin also increases luteinizing hormone, which
stimulates the testes to produce testosterone. Additionally, it blocks the enzyme UGT2B17,
which promotes testosterone excretion. To reap the benefits, include cooked onions in
your meals.

Garlic
Garlic not only adds flavor to your dishes but also supports testosterone production. It
contains allicin, a compound that reduces inflammation in the testes, leading to enhanced
testosterone levels. Studies have shown that garlic supplementation increases testicular
testosterone and reduces plasma levels of the stress hormone corticosterone.

Fermented Foods
Incorporating fermented foods into your diet is beneficial for promoting healthy gut
bacteria. Good gut health is crucial as it leads to lower cortisol levels and better nutrient
absorption, both of which support testosterone production. Asian yogurt, kefir, kimchi, and
sauerkraut are excellent sources of healthy gut bacteria. Full-fat Asian yogurt is particularly
recommended as it is both fermented and a great source of dietary fats.

35
Berries
Contrary to popular belief, fruits, when consumed in moderation, are not detrimental to
testosterone levels. In fact, including some carbs and fruits is essential for optimal
testosterone production. Dark berries, in particular, are beneficial as they help reduce
inflammation and aromatization. Remember to eat the whole fruit rather than consuming
fruit juices or smoothies, which tend to be high in sugar and calories without

36
 10.
AVOID THESE
FOODS

37
Soy
Avoiding soy and soy-based foods is crucial since they contain phytoestrogens that mimic
estrogen and can harm thyroid function. These foods are highly inflammatory and, in some
cases, genetically modified (GMO). They can compromise testosterone levels and overall
hormone balance, negatively impacting your health.

Seed & Vegetable Oils/ Trans Fats

Seed and vegetable oils, including trans fats, should be avoided as well. These oils undergo
extensive processing and are often mixed with various chemicals. They are high in omega-
6 fatty acids, which directly decrease testosterone production and increase the risk of
several health issues. These oils are commonly found in ultra- processed and pre-packaged
foods, plant-based/imitation meats, and certain cooking oils and fats.

• Heart attacks • Stroke

• Type 2 diabetes • Cancers

The ones listed above are just some of the big one. If you are wondering what counts as
the oils you need to avoid/ where these oils are found. The main place they are found is
ultra processed & pre packaged foods, plant based/ imitation meats & in terms of cooking
oils & cooking fats, the main ones you need to avoid are:

• Vegetable oil • Canola

• Soybean oil • Margarine
• Corn oil • Plant based spreads
• Sunflower oil • Cotton seed oils
• Safflower oil • Peanut oil

Legumes
Legumes like lentils, chickpeas, pinto beans, and soy are high in phytoestrogens that mimic
estrogen in the body. If you rely on legumes as a source of protein instead of animal-based
foods, there's another issue to consider. Legumes are low in fat, which means you aren't
getting the cholesterol necessary for testosterone production.

Mint
Surprisingly, both peppermint and spearmint have been shown to greatly reduce
testosterone levels. Spearmint, in particular, reduces testosterone levels nearly twice as
much as peppermint does. It's best to minimize the consumption of mint.

38
Liquorice
Liquorice is another surprising item to avoid for optimal testosterone levels. It contains
glycyrrhizic acid, which has been linked to a significant drop in testosterone levels.

High Sugar Foods

High-sugar foods and sugary drinks should be avoided due to their negative impact on
testosterone production. Just 75 grams of glucose or sugar can lower testosterone by up
to 25% for up to two hours. It's best to avoid foods with high sugar content and sugary
drinks.

• Soda/ pop drinks • Cakes • Granola

• Smoothies • Sweets • Low fat yogurts
• Fruit juices • Cereal • Energy drinks

Low/ Reduced Fat Foods

Be cautious of low or reduced-fat foods, as they often contain high amounts of sugar.
Sugar is highly inflammatory and negatively affects testosterone levels. Additionally, low-
fat dairy products can be problematic because they lack the dietary fats necessary for
healthy testosterone production.

Alcohol
Alcohol should be avoided as much as possible since it increases aromatase activity,
leading to higher estrogen levels. Beer and beverages containing hops are especially
estrogenic.

Flax Seed
Despite flax seeds being promoted as a "superfood," they are best avoided. Flax seeds
contain polyphenol lignans that bind to free testosterone, lowering its levels. To increase
free testosterone, it's best to avoid flax seeds altogether.

Nuts
While nuts are generally considered healthy, some types are high in omega-6 fatty acids,
can increase sex hormone-binding globulin (SHBG) levels (resulting in lower free
testosterone), and are calorie-dense. Moderation is key when consuming nuts, especially if
weight loss is a goal. Brazil nuts and tiger nuts are nuts that can aid testosterone

39
production, so consider swapping to these varieties while still being mindful of portion
sizes.

So I suggest you moderate your consumption. There are however a couple of nuts that can
aid testosterone production, these are Brazil & Tiger nuts. So if you are a nut fan, I’d
suggest you swap to them but still moderate your consumption. Especially if you need to
lose body fat as nuts are extremely high in calories!

Gluten
Gluten is highly inflammatory and irritates the gut lining, causing inflammation throughout
the body. It can also elevate prolactin levels, which can inhibit testosterone production and
contribute to gynecomastia (man boobs). It's advisable to minimize grain intake by
avoiding breads and cereals as much as possible.

40
 11.
LIFESTYLE CHANGES

41
If you want to break free from the average man's low testosterone levels, it's time to shake
up your lifestyle. There are certain things you need to start doing differently and some
habits you should leave behind. Your lifestyle has a powerful influence on testosterone
production, and you might be surprised by the impact. Remember, change is a process, so
take it one step at a time. Let's dive into the changes you need to make to optimize your
testosterone levels.

Embrace Intermittent Fasting

Intermittent fasting (IF) is a concept worth exploring if you're unfamiliar with it. It involves
a significant portion of the day spent not eating, commonly known as fasting. The most
common approach is the 16/8 method, where you fast for 16 hours and consume all your
calories within an 8-hour window. Some people even go further, following the one meal a
day (OMAD) approach.

During the fasting period, you avoid consuming any calories, including caloric beverages.
Intermittent fasting is intriguing because while longer fasting periods may temporarily
lower testosterone, they can have long-term benefits. Fasting reduces inflammation levels
and aids in fat loss, ultimately supporting testosterone production. Additionally, IF is a
potent strategy to improve insulin sensitivity. As mentioned earlier, excessive insulin
negatively impacts testosterone production and overall health. By enhancing insulin
sensitivity, your body requires less insulin, minimizing its inhibition on testosterone. Better
insulin sensitivity also reduces the risk of various illnesses, including:

• Type 2 diabetes
• Non alcoholic fatty liver disease Heart disease
• Stroke
• Depression
• Dementia

In a nutshell, fasting is a fantastic ally for enhancing testosterone production, supporting

your fat loss journey, and boosting your overall well-being. If you're new to fasting, I
recommend starting with a simple approach. Begin by fasting for 16 hours each day, which
essentially means skipping breakfast.

Thankfully, you can make fasting more manageable by enjoying drinks like coffee and
sparkling water during your fasting period.

Plastic Pitfalls
I understand that avoiding plastics can be quite challenging since they're practically
everywhere. However, it's crucial to minimize your exposure to plastic as much as possible.
Plastics contain various harmful chemicals that disrupt our hormones, leading to lower
testosterone levels and increased estrogen levels.

42
Not only that, but these chemicals have also been linked to obesity, impaired sperm quality,
and a higher risk of serious diseases, including certain types of cancer. I recommend taking
a gradual approach to tackle this issue. Start by eliminating plastics that come into contact
with your food and beverages. This includes items like cups, cutlery, plates, bowls, and
cooking utensils. Then, strive to reduce plastic use in other aspects of your life. An excellent
alternative to plastic kitchenware is bamboo products, which are eco-friendly and safer for
your health.

Toxic Cookware Alert

Many non-stick cooking items, especially frying pans, are manufactured using a variety of
toxic chemicals and substances..

• Teflon PTFE • Copper

• PFOA • Cadmium
• Aluminum • Nickel

All of these substances can have a negative impact on testosterone production.

It's best to avoid them altogether. If you're in need of non-stick cookware, consider opting
for alternatives such as: There are now numerous places where you can find these types
of cookware.

• Ceramic • Stainless Steel

• Cast Iron • Granite

Personally, I highly recommend Xtrema Cookware. They offer an exceptional range of

ceramic pans and cookware that can be shipped worldwide. Keep an eye out for their sales,
as you can often find their products at great prices.

Pornography's Impact
Ditching porn is not only beneficial for your testosterone levels but also for your overall
sexual health. Simply put, porn offers zero net benefits. It negatively affects self- esteem,
drains your energy levels, and disrupts hormone balance. These impacts often ripple into
other areas of your life, including dating, existing relationships, and performance in the
bedroom. In my experience, the easiest way to stop watching porn is to make a conscious
decision to quit. Fill your time with more productive activities, such as engaging with
people of the opposite sex, exercising, or pursuing hobbies that bring you fulfillment.
Remember, breaking free from porn can have significant positive effects on your well-
being.

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Self-Pleasure
It's not just about giving up pornography; you also need to break free from your chronic
self-pleasure habit! You don't necessarily have to quit altogether, but ideally, reduce it to
about once a week. Even better, engage in real sexual experiences. Regular sex is one of
the most effective natural boosters for testosterone! Chronic self-pleasure not only affects
you psychologically but also messes with your zinc levels. Every time you ejaculate, your
zinc levels decrease, and as you know, low zinc leads to low testosterone. So, it's important
to retain as much zinc as possible. Zinc is not only essential for testosterone, but also for
skin health, hair, muscle health, the immune system, and much more. So, gentlemen, it's
time to stop self-pleasuring. Trade it for real sex, and if you struggle with the urge, find
alternative activities. When the urge arises, try doing 20 push-ups or engage in shadow
boxing. Explore meditation or experiment with different methods. Don't waste your time
on this meaningless activity. You'll notice that you feel more energized, focused, stronger,
and your testosterone levels will increase!

Alcoholic Beverages
Yes, I've mentioned it before, but it's worth repeating. Alcohol increases aromatization
activity, which leads to lower testosterone and higher estrogen levels. Now, I'm not saying
you should never drink alcohol again. What I suggest is keeping your alcohol intake
infrequent and minimal. So, if you do want to have the occasional drink, what should you
choose? Well, first and foremost, stay away from beer, bitters, and ales.

These are the most estrogenic drinks out there! As for alternatives, red wine may be a good
option as it may lower aromatase levels. Red wine is made from grapes, which contain
resveratrol, a plant phenol with multiple benefits, including reducing aromatase levels.
Your next best choice is neat spirits or spirits mixed with soda or tonic water.

The mixers usually contain the majority of the sugar. Removing them from your drink
improves testosterone production and overall health!

Skincare and Cosmetics Products

You might be surprised to learn that you need to be cautious about the skincare products
you buy. Unfortunately, the majority of skincare and cosmetic brands use various
chemicals that disrupt the endocrine system. When I refer to skincare and cosmetics items,
I mean products such as:

• Shower gels • Deodorants

• Antiperspirants • Make up
• Shampoos • Hair gels
• Moisturisers • Beard shampoos
• Facial scrubs • Cheap face & body oils
• Face washes • Sunscreen

44
There are many more products, but those are the main ones that come to mind. If it falls
under the category of skincare or personal grooming, chances are it contains at least one
endocrine-disrupting or estrogen-mimicking chemical.

• Parabens • Microbeads/ Microplastics

• Phthalates • Alcohol
• Sulfates/ Sulphates/ SLS/ SLES/ • Polyethylene Glycol
Sodium Lauryl Sulfate • Toulene
• Fragrance • Aluminium

These chemicals not only hinder testosterone production but also mimic estrogen and
increase the risk of numerous illnesses, including serious ones like cancer. The problem is
that most brands manufacture their products using these chemicals. I'm sure if you check
your own products, most, if not all, will contain some of these chemicals on the ingredients
list. However, there is good news. Several new brands have emerged that produce
products free of these harmful chemicals. Look for brands that advertise themselves as
being free of all toxic substances.

• Mancave
• BullDog

Both brands offer a wide range of products, excluding face and body oils. They are
reasonably priced and readily available in most countries worldwide. You can learn more
about these brands and find places to purchase their products here: If you're a fan of face
and skin oils, I personally use and highly recommend Noble Body. It's free of toxic
chemicals, has a pleasant scent, and leaves your skin looking and feeling great. While all
high-quality skin oils should be free of harmful substances, I particularly favor Noble Body
for its commitment to avoiding toxic ingredients while.

Oral Care Products

Similar to many skincare products, a wide range of oral care items expose you to various
chemicals that disrupt the endocrine system and mimic estrogen. These chemicals can be
found in your toothbrush, toothpaste, mouthwash, and even dental floss, including:

• Fluoride • Microbeads
• Triclosan • BPA
• SLS/ Sulphate/ Sulfates • Phthalates
• Parabens

Most, if not all, of your oral care products probably contain at least one of these chemicals.
However, there are brands that offer products free of these harmful substances. Look for
brands that promote themselves as being free of toxic chemicals. For toothbrushes, I
recommend using a bamboo toothbrush. Personally, I use the Truthbrush brand, which also
offers a bamboo alternative to plastic dental floss that is free of toxic chemicals. When it

45
comes to toothpaste, whiteners, and mouthwash, look for brands that advertise
themselves as free of these harmful chemicals.

EMF Exposure
If you're unfamiliar with the term EMF, it stands for electromagnetic field or frequencies.
EMFs are emitted from various sources, including natural elements. For instance, it is
believed that each of your body's individual cells produces its own EMF. However, the
EMFs produced by technology are more intense and can cause health issues. Strong
artificial EMFs from cellphones, cell towers, and microwaves can enter the body and
interfere with your biology. The testicles are particularly sensitive to EMF exposure and
can experience negative effects on male health, including:

• Reduced testosterone production

• Reduced fertility
• Erectile dysfunction

To lower your exposure to EMF, keep electrical devices away from your testicles as much
as possible. You can also invest in EMF blocking underwear or use EMF blocking disks on
your devices like mobile phones to reduce exposure. I personally buy mine from the brand
Its Fonz. You also have EMF blocking disks you can buy from companies like EMF
Harmonized to place on your devices like mobile phones. So they reduce the number of
they expose you to.

Get a Better Sleep

Getting quality sleep on a regular basis is crucial for healthy testosterone production and
overall well-being. Just like the Mongols knew, a well-rested soldier performs at their best.
You should adopt the same approach. Without sufficient sleep, your hormones become
imbalanced. In terms of testosterone production, inadequate sleep increases cortisol levels,
inhibiting testosterone production. Studies have shown that getting less than 5 hours of
sleep can reduce testosterone production by up to 15%. Ideally, aim for 7-8 hours of sleep
each night.

Expose Yourself at The Early Morning Light

Exposing yourself to early morning light helps align your circadian rhythm, which governs
hormonal production, including testosterone and melatonin secretion. Melatonin is the
hormone that aids in sleep. Open your curtains in the morning to let natural light in and if
possible, go outside for a short walk or workout.

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Blue Light Blocking Glasses
Screens from devices such as mobile phones, laptops, and TVs emit blue light, which
disrupts your sleep pattern and can make it difficult to fall asleep even hours after
exposure. You have two options: avoid looking at devices for an hour or two before
bedtime, or invest in blue light blocking glasses. These glasses filter out blue light, allowing
you to fall asleep faster and have a more restful sleep.

These are glasses that filter out blue light, enabling you to get to sleep a lot quicker & sleep
more fitfully. As mentioned above, I would recommend you wear these an hour or two
before you are due to go to sleep. They are pretty cheap & in my experience make a very
cost effective purchase. You can check out the site I purchase my glasses from, which is
Syght Glass.

Establish a Consistent Bedtime Routine

Your hormone production is influenced by your circadian rhythm, the natural rhythm of
your body that regulates the production of hormones at specific times of the day.

One of the major hormone releases, including testosterone, occurs around 11 PM each night.
To fully benefit from this, it's important to be asleep before 11 PM and establish a consistent
sleep routine.

Avoid Caffeine After Midday

Caffeine negatively affects sleep quality, so if you want to improve your sleep, avoid
consuming any caffeine after midday.

Meditation
Meditation is an excellent way to relax your mind, fall asleep faster, and have deeper sleep.
You can try guided meditation specifically designed to help you sleep. There are various
guided meditation recordings available.

So you can get to sleep quicker & sleep more deeply. I personally follow a guided
meditation, specifically designed to help you get to sleep which I just run from my phone.
I use one by LSW Mind Cards & it only cost me about $15 so these things are very
reasonably priced & would suggest you try the LSW Mind Cards one if you want to try
meditation out

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Blacked-Out Sanctuary
Ensuring your sleep sanctuary is enveloped in darkness is vital for optimal rest. Even the
slightest presence of light can disrupt your sleep quality. To achieve this, you can utilize
blackout curtains or don a sleeping mask. Personally, I prefer using both methods, as masks
alone may occasionally prove less effective, tending to slip off during the night.

Chill Sleep Haven

It may sound peculiar, but scientific research reveals that sleeping in a cooler environment
can induce a deeper and more rejuvenating sleep. Studies indicate that an ideal
temperature range for this purpose is between 16 and 20 degrees Celsius. That's why I
recommend aiming for a slightly cooler room temperature to enhance your sleep quality.

Supplements
The same supplements I previously recommended to enhance your sleep can also be highly
effective in reducing stress and cortisol levels. The main things I would suggest you
consider are as follows:

• Magnesium glycinate • GABA

• Magnesium Threonate • Ashwagandha

Therefore, they are worth considering. We will delve into these supplements in more detail
in the upcoming chapter. Of course, there are other methods available for relaxation and
cortisol reduction. Ensuring you get sufficient sleep is crucial for managing cortisol levels.vI
would advise setting aside at least 30 minutes each day to engage in activities that bring
you relaxation and peace.

Unlocking Serenity
Many believe that estrogen is the archenemy of testosterone, but the true foe lies in the
form of cortisol—the stress hormone. While a small dose of stress can promote personal
growth and improvement, it's crucial to effectively manage and conquer stress to bring
cortisol levels back down. Unfortunately, chronic elevation of cortisol has become an all-
too-common aspect of modern life. With insufficient sleep, prolonged work hours, and
minimal relaxation time, chronic cortisol levels wreak havoc on our well-being. Elevated
cortisol not only hampers testosterone production but also triggers inflammation, immune
dysfunction, oxidative stress, and a myriad of other issues. So, how can we combat this
persistent cortisol menace?

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Harmonizing with Yoga
Yoga serves as a remarkably potent tool to alleviate stress and cortisol levels. Not only
does it promote physical fitness, but it also acts as an effective stress-reducer. One of my
cherished tips for boosting testosterone revolves around a specific yoga pose called the
Cobra. Studies have shown that holding this pose for 200 seconds can increase
testosterone levels by a staggering 33%!

Strolling to Serenity
Daily walks hold immense value and should be a prominent focus in your routine. They
offer an excellent means of lowering stress and cortisol levels, especially when basking in
the sun to enhance vitamin D absorption—a crucial element for healthy testosterone
production. We'll delve deeper into the benefits of walking later on, but for now, I
recommend aiming for a minimum of 6,000 steps per day.

Meditative Marvels
If you believe meditation is solely reserved for "hippies," you couldn't be more mistaken. It
is an incredibly effective method for reducing cortisol and bestowing a plethora of health
benefits. You don't need to dedicate extensive time; just 10 to 15 minutes can make a
remarkable difference. Personally, I'm a fan of guided meditations—simple recorded
sessions that I play and follow on my phone. I highly recommend trying the ones by LSW
Mindcards.

How to Breathe
Taking a few moments to concentrate on your breathing can be a fantastic technique for
alleviating stress and lowering cortisol levels.

Just like meditation, it offers a wide range of health benefits. There are numerous breathing
exercises you can explore. If you're new to this practice, I highly recommend trying Box
Breathing. For those with more experience, I suggest looking into the Wim Hof method.

Elevating Vitality
The supplements I previously suggested for enhancing sleep quality have an equally
remarkable impact on reducing stress and cortisol levels. They are worth contemplating,
and we'll delve into them further in the upcoming chapter. Certainly, there are alternative
methods to relax and diminish cortisol levels. Ensuring an ample amount of sleep is
essential for effectively managing cortisol. Additionally, I strongly advise dedicating a
minimum of 30 minutes each day to engage in an activity that brings you relaxation and
serenity!

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Sink Water
I recommend assessing the quality of your tap water in the area where you reside. Many
water sources contain additives like fluoride that can disrupt the endocrine system. If your
tap water has a significant amount of such chemicals, it would be wise to invest in a water
filter device.

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 12.
OPTIMIZE
TESTOSTERONE LEVELS

51
Physical activity plays a crucial role in optimizing testosterone production. While
resistance training, especially compound lifts, is key for building muscle mass and
triggering testosterone release, cardio exercises also have their place. Let's explore the
best lifts to optimize your T levels and the most effective type of cardio.

Boosting Testosterone: The Power of Compound Lifts

If you're aiming for optimal testosterone production, compound lifts are a must. These
exercises engage multiple muscle groups, leading to a temporary spike in testosterone
levels during training. But the benefits go beyond that.

Compound lifts also contribute to long-term testosterone production by stimulating

muscle growth. Higher testosterone levels support protein synthesis, helping you build
more muscle mass. Additionally, compound lifts burn significant calories, aiding in fat loss
and promoting a lean physique, which is crucial for testosterone optimization.

So, what are these compound lifts? They are commonly referred to as the "big 5" and
include exercises like:

• Squats • Bench press

• Deadlifts • Barbell row
• Overhead press

Furthermore, it's important to start your workout with compound movements before
moving on to isolated exercises.

Compound lifts have a greater impact on testosterone production, and you can capitalize
on the testosterone spike they provide to maximize muscle growth during isolated
movements.

Leg Day: Fueling Testosterone Production

Remember, your legs make up about half of your body. Since muscle mass correlates with
testosterone production, it's essential to train your legs at least a few times a week.
Compound lifts are especially effective for targeting the leg muscles, further boosting
testosterone production.

The Rest Factor: Unlocking Testosterone Potential

Resting between sets is as important as the exercises themselves. To optimize
testosterone production, ensure you have sufficient rest time between each set. For
isolated movements, aim for a minimum rest of 90 seconds, while compound lifts require
a minimum rest of 3 minutes between sets. Giving your body ample rest allows for optimal
recovery and hormonal balance.

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HIIT: Igniting Testosterone with High-Intensity Cardio
High-intensity interval training (HIIT) has been shown to increase testosterone levels.
Unlike moderate-intensity steady-state cardio (e.g., jogging), HIIT workouts minimize
cortisol spikes. Sprinting exercises are particularly effective for HIIT. Programs like
Anabolic running provide great options, and you can also find informative HIIT training
videos on YouTube.

Avoid the Pitfalls: Say No to Moderate Steady-State Cardio

Medium steady-state cardio exercises, such as jogging, can significantly stress your body,
leading to cortisol spikes that negatively impact testosterone production. Research has
shown that endurance activities like marathons can even cause a severe decline in
testosterone levels. To avoid such effects, steer clear of steady-state cardio exercises with
no resting periods. By incorporating compound lifts, prioritizing leg training, allowing
ample rest between sets, and incorporating HIIT for cardio, you can optimize your
testosterone production and achieve your fitness goals while maintaining hormonal
balance. Remember, physical activity is just one piece of the puzzle, so make sure to also
focus on proper nutrition and overall well-being.

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 13.
SUPPLEMENTS THAT
MAY HELP

54
Unfortunately, the declining quality of food has made it difficult to obtain sufficient
essential nutrients even with a healthy diet. This is where supplements come into play. In
this section, we will explore the key nutrients that can be supplemented to support
testosterone production.

The great thing is that these supplements offer additional health benefits beyond
testosterone support. So, without further ado, let's dive into the list! I want to emphasize
that supplements are not a magical solution. Your primary focus should be on maintaining
a healthy diet, and supplements should only be considered to fill any nutritional gaps.

They should be the last piece of the puzzle, following proper sleep, diet, and nutrition.

Daily L-Carnitine 4-5g

You might not be familiar with this, but let me introduce you to L-Carnitine. It has the
remarkable ability to boost the levels of your androgen receptors. Why is this important?
Well, the sensitivity of your androgen receptors determines how effectively your body can
utilize androgens, including testosterone.

By enhancing androgen sensitivity, you can potentially maximize the utilization of

testosterone in your body. It's worth noting that to experience the actual benefits, you'll
need to consume a relatively high dosage. I recommend supplementing with 4 to 5 grams
of L-Carnitine per day.

Daily Vitamin D 3,000 – 5,000 IU

I've mentioned Vitamin D3 a few times before because it plays a crucial role in numerous
functions within the body. One of its important functions is acting as a precursor to sex
hormones, including testosterone production. In the previous section, we discussed how
Vitamin D deficiency can significantly lower testosterone levels. Now, here's the thing:
sunlight is the primary source of Vitamin D3.

However, most of us simply don't get enough sun exposure, unless we live in sun- drenched
places like Phoenix, Arizona, and spend a lot of time outdoors.

That's why I recommend considering Vitamin D3 supplementation. Another factor to

consider is that the darker your skin tone, the more Vitamin D3 you need.

Melanin, the pigment responsible for skin color, reduces the absorption of vitamin D from
the sun.

For Caucasians, I suggest supplementing with 3,000 IU of Vitamin D3 per day. If you have
an African American or similar complexion, I recommend nearly double that dosage. If your
skin tone falls somewhere in between, I suggest supplementing with 4,000 IU of Vitamin
D3.

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Daily vitamin K2 45 - 55 ug
As we discussed previously, there's a wonderful connection between K2 and vitamin D3. If
you're already taking D3 supplements, it's highly recommended to include K2 as well. As
mentioned earlier, K2 plays a role in supporting testosterone production through various
mechanisms. Unfortunately, it can be challenging to obtain sufficient amounts of K2 from
your diet alone. That's why I suggest considering K2 supplementation, especially if you're
already supplementing with D3!

Daily Urtica Dioica - 360mg

Now, I understand that the name might give you a mental image of a European heavy
metal band, but let me introduce you to the remarkable herb called stinging nettle.

Stinging nettle has been scientifically proven to possess anti-inflammatory properties,

which in turn can lead to increased testosterone production.

Not only that, but there is evidence suggesting that it can reduce the levels of aromatase,
an enzyme responsible for converting testosterone into estradiol. Moreover, stinging nettle
may also have the ability to raise free testosterone levels.

Studies have shown that Urtica Dioica, the scientific name for stinging nettle, can decrease
the binding of sex hormone-binding globulin (SHBG) to androgens. When SHBG binds to
fewer androgens, it means you'll have a higher amount of free testosterone available in
your body.

In addition to its testosterone-boosting effects, stinging nettle is believed to support

immune enhancement, offering a range of benefits when used as a supplement

Daily D-Aspartic Acid - 2300mg

Let's talk about the remarkable compound called D-Aspartic Acid (DAA) that plays a vital
role in the production and release of testosterone. But that's not all! DAA has also shown
promising results in improving fertility for individuals struggling with low sperm count or
quality. In fact, studies have demonstrated a significant increase in sperm numbers after
just three months of DAA supplementation. It's truly fascinating how this compound can
have such positive effects on both testosterone levels and reproductive health.

Daily Mucuna Pruriens - 56mg

Exciting research reveals that men who incorporate Mucuna Pruriens into their
supplementation regimen experience a substantial increase in testosterone production.
What's even more remarkable is that Mucuna Pruriens has the ability to lower prolactin
levels, which we know can interfere with testosterone synthesis, contribute to the

56
development of gynecomastia (man boobs), and adversely affect libido and erectile health.
But that's not all Mucuna Pruriens has to offer!

The International Journal of Pharmacology delved into its properties and uncovered its
anti-inflammatory and antibacterial benefits. Furthermore, other studies have shown its
potential in supporting the immune system's fight against Parkinson's disease. Mucuna
Pruriens truly proves to be a multifaceted supplement with impressive testosterone-
boosting effects and additional health benefits.

Bulbine Natalensis
Allow me to introduce you to an extraordinary herb hailing from South Africa. This
remarkable plant has garnered attention due to its potential to skyrocket testosterone
levels by a staggering 347% and simultaneously reduce estrogen levels by 35%.

It seems like the ultimate natural testosterone booster, doesn't it? However, before you
leap for joy, it's important to note that these findings are based on studies conducted on
rats. Now, let's shift our focus to studies performed on humans, which have. demonstrated
the herb's safety for consumption. While there hasn't been specific research on the impact
of this herb, Bulbine Natalensis, on testosterone and estrogen levels, countless individuals
have shared their personal experiences and rave reviews. Based on their testimonials, it is
arguably the most potent natural testosterone booster available.

Personally, I've been incorporating Bulbine Natalensis into my routine for the past few
months, and I must admit, I'm a staunch advocate of its benefits. The potential it holds is
truly remarkable, and the positive feedback from users further reinforces its efficacy.It’s

believed to help aid testosterone production in several ways, which are as follows:

• Increases GnRH – The hormone that begins the process of your body producing
testosterone
• Increases the volume of luteinizing hormone released – Which stimulates the Leydig
cells to produce testosterone
• Increases cholesterol
• Lowers aromatase levels

The final thing you need to know about Bulbine Natalensis, is that you need to make sure
it has been extracted using ProLensis™. This is the exact preparation that was used in the
research to date, it has been deemed safe for use in humans & is considered the gold
standard. There are only two supplements that have ProLensis™ quality. The one that

I’ve used is Aggressive Strength by Mike Mahler .If you want to supplement Bulbine
Natalensis, it’s the brand I would recommend.

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Pollen from pine
Let me introduce you to a unique supplement that sets itself apart from others we've
discussed so far: Pine Pollen. What makes Pine Pollen special is that it contains
testosterone itself. This means it offers an additional source of testosterone that can be
easily absorbed and utilized by your body. While the testosterone in Pine Pollen is derived
from plants, its chemical structure closely resembles the testosterone naturally produced
in the human body. As a result, it is believed to have the potential to boost your
testosterone levels.

I must admit, further research is needed to fully understand the effects of Pine Pollen.
However, I have personally worked with individuals who have experienced positive results
from incorporating Pine Pollen into their routine. Several reputable supplement brands
offer Pine Pollen, and one that has received exceptional feedback is Go Ascent. They also
provide a range of other high-quality supplements, many of which I have personally tried
and can confidently vouch for their effectiveness. Although I haven't personally tried their
Pine Pollen, I have heard great things about it.

Daily Selenium 150 -200mcg

Probably you don’t eat a lot of poultry, seafood & eggs. Chance is you aren’t getting
enough selenium in your diet. So it is something that I would consider supplementing.

Daily Iodine 200 -300mcg

While we didn't touch upon this earlier, let's talk about the importance of iodine for a
healthy thyroid. Your thyroid gland relies on an adequate supply of iodine to function
properly. If you don't consume a substantial amount of seafood, it might be beneficial to
consider iodine supplementation. You have a couple of options here: you can either take
iodine supplements directly, or opt for an organic sea kelp supplement, which also serves
as a good source of iodine. Both choices can help ensure you maintain optimal iodine levels
for a well-functioning thyroid.

Daily Vitamin E 15mg

Supplementing with vitamin E is worth considering if you're looking to support
testosterone production and address the issue of gynecomastia, especially if you're on a
weight loss journey. Vitamin E is believed to have the ability to naturally regulate prolactin
levels and prevent their excessive increase. This is important because elevated prolactin
levels can contribute to the development of man boobs and lower testosterone levels. By
incorporating vitamin E supplementation, you may help mitigate these concerns and
promote a healthier hormonal balance.

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Daily Ginger 10 – 15g
Ginger, known for its compound gingerol, possesses remarkable anti-inflammatory
properties. Interestingly, gingerol has also been linked to an enhancement in testosterone
production. A study conducted on infertile men revealed that supplementation with ginger
for a duration of three months led to a substantial increase of 17.7% in testosterone levels.
This suggests that incorporating ginger into your dietary regimen may hold potential
benefits for boosting testosterone and addressing fertility concerns.

B Complex
As mentioned before, certain B vitamins play a crucial role in testosterone production,
while others are less influential. To recap, here are the key vitamins that have an impact on
testosterone and are worth considering:

• B3
• B5
• B6
• B12

I’d either look at a B vitamin complex, or look to supplement the above individually. I would
100% recommend that you supplement B12, no matter which route you choose to take.

Daily Zinc 10 – 20mg

Zinc is an essential supplement when it comes to testosterone production and overall
health. Even if you make dietary adjustments according to my recommendations, there is
a chance that you might not be getting sufficient Zinc from your diet alone. The great thing
is that your body can tolerate a relatively high intake of Zinc. Therefore, I recommend
supplementing with about 10-20mg per day. By combining this level of supplementation
with the recommended diet, you can ensure that you are meeting your daily Zinc
requirements without any doubt.

Daily Boron 10 mg
We covered the importance of boron earlier as far as testosterone production is
concerned. As discussed, Boron helps to increase testosterone production in three key
different ways, which are as follows:

• Increases vitamin D utilization

• Lowers estradiol levels

• Lowers SHBG/ HIgher free testosterone

59
In summary, Boron supplementation can lead to higher total testosterone levels, increased
levels of free testosterone, and lower levels of estradiol. Boron is a mineral that you should
definitely consider supplementing with in order to have a positive impact on testosterone
production. To achieve the desired effect, a daily intake of 10mg of Boron is necessary. It
is virtually impossible to obtain this amount through a normal diet, making
supplementation a necessity.

Daily Magnesium 400 – 420mg

As mentioned before, magnesium plays a vital role in numerous bodily processes, including
the production of total testosterone, free testosterone, and stress management. It has a
significant positive impact on testosterone levels.

Therefore, I highly recommend supplementing with magnesium as it is highly unlikely that

you can obtain enough of it through your diet. When it comes to magnesium
supplementation, it is best to take it 30-60 minutes before bedtime as it can promote
better sleep. Additionally, it is important to choose a high-quality form of magnesium for
supplementation.

Examples would be:

• Glycinate
• Malate
• Threonate

On the flip side, there are some forms of magnesium supplements you want to avoid. These
are as follows: oxide, aspartate, glutamate, citrate, chloride.

Daily Ashwagandha 600mg

Research has demonstrated that supplementing with 600mg of Ashwagandha for a period
of three months can lead to a significant increase in testosterone and strength levels.

Moreover, Ashwagandha has shown the ability to lower cortisol levels over a two-month
period. As we are aware, reducing cortisol levels is associated with higher testosterone
production. Personally, I have been supplementing with Ashwagandha for several years
and highly recommend it to anyone seeking to optimize testosterone and reduce stress
levels.

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Daily FenuAsian 500mg
A two-month study revealed that supplementing with 500mg of FenuAsian resulted in
increased testosterone production and a notable reduction in body fat. Additionally,
FenuAsian has demonstrated the ability to enhance libido levels in men, as well as improve
sexual arousal and the intensity of orgasms. These findings highlight the potential benefits
of FenuAsian supplementation for testosterone optimization, body composition, and
sexual well-being.

Daily Omega 3 1,200mg

As we discussed earlier, ensuring an adequate intake of Omega-3 is crucial for increasing
testosterone production and reducing inflammation in the body. To supplement your
Omega-3 levels, I recommend taking Omega-3 capsules on days when you don't consume
oily fish. It's important to choose Omega-3 supplements in the Triglyceride form for
optimal absorption and effectiveness. When purchasing, I advise you to opt for Norwegian
fish oil, which is considered the "Gold Standard" in terms of quality and purity.

Daily Creatine Monohydrate 5g

Creatine is a highly researched and proven supplement that offers numerous benefits for
improving gym performance and increasing muscle mass. While it doesn't directly impact
overall testosterone levels, it does enhance the production of DHT (dihydrotestosterone),
which is a more potent androgenic metabolite of testosterone.

DHT plays a role in developing secondary male characteristics such as a deeper voice and
facial hair. Additionally, the muscle mass gains facilitated by creatine indirectly contribute
to higher levels of total testosterone production. Some individuals and creatine brands
may suggest a loading phase in the initial days to saturate your creatine levels, followed
by cycling.

However, I recommend a simpler approach of daily supplementation with a smaller

amount. Around 5 grams per day is considered an ideal dosage. It's crucial not to exceed
this recommended amount, as higher doses can potentially harm your kidneys.

Military Muscle
I have a rather low opinion of the majority of testosterone booster complexes available on
the market. However, there is one product that I genuinely hold in high regard, and that is
Military Muscle. There are two key reasons for my favorable opinion. Firstly, all the
ingredients in Military Muscle have undergone clinical trials and have been proven to
effectively increase testosterone levels. Secondly, the. concentrations of these ingredients
in the supplement are sufficiently high to have a positive impact on testosterone

61
production. This distinguishes Military Muscle from the vast majority of other supplements
out there.

Many supplements either include ineffective ingredients with little to no scientific backing
for boosting testosterone, or they contain ingredients that do have potential but are
present in such low concentrations that they fail to produce any meaningful effects on
testosterone levels. In contrast, Military Muscle stands out by offering a robust formula
consisting of 11 powerful testosterone-boosting ingredients.

• Zinc • Vitamin A • Urtica Dioica

• D3 • Iron • Mucuna Pruriens
• K2 • Fenugreek • D-aspartic Acid
• Boron • Ashwagandha

All of them you will recognise as supplements we have covered throughout this chapter
&they are as follows:

A high quality testosterone complex as supposed to supplementing everything individually

can be a great option. As it can save you time, as you have less pills to organise & less you
have to physically take. Plus save you money as Military Muscle is far cheaper than
purchasing 5 of the ingredients individually. I’d strongly recommend Military Muscle is a
brand you consider.

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 14.
EXPLORING WAYS TO
NATURALLY BOOST
TESTOSTERONE

63
Ah, the world of testosterone-boosting methods. There are so many strange and
fascinating techniques out there, but which ones actually work? In this chapter, we'll delve
into some unconventional ways rumored to enhance testosterone production that have
scientific backing.

Cold Theraphy
You've probably heard about the idea of cold therapy increasing testosterone levels. While
there's no direct evidence supporting it, there is some indirect evidence that suggests
keeping the testicles cool may have a positive effect on testosterone. A study from Finland
in 1988 examined hormone levels in men after spending two hours in a cold room (10
degrees Celsius). Surprisingly, they found no significant changes in testosterone levels but
observed a 20% decrease in cortisol and a 48% decrease in prolactin. Lower levels of
cortisol and prolactin could potentially lead to higher total testosterone over the long term.
Instead of dunking your testicles in ice, opting for looser underwear and avoiding hot water
on your testicles might be more practical. Sunning Your Balls Now, this may seem
counterintuitive after discussing the idea of icing your balls, but sunning your balls could
be one of the most effective testosterone-boosting hacks that you've been missing out on!
A study by Abraham Myerson published in "The Journal of Clinical Endocrinology" revealed
that exposing bare skin, including the torso, chest, back, and yes, even the testes, to UV
light led to a remarkable increase in testosterone levels. In fact, testes exposure to UV light
resulted in a whopping 200% increase in testosterone. So, if circumstances permit and you
won't get arrested, bask in the sunlight and give your testosterone a natural boost!.

Tanning Your Balls

Let's discuss a rather unconventional method to boost testosterone: sunning your balls.
Now, I know it may sound counterintuitive after just talking about icing them, but trust me,
it's a highly effective testosterone hack that you're probably not utilizing! A study
conducted by Abraham Myerson and published in "The Journal of Clinical Endocrinology"
examined the impact of sun exposure on testosterone production. The researchers
discovered that men who exposed their chest, back, and other bare skin areas to UV light
experienced a significant increase in testosterone levels, up to 120%. But here's the exciting
part: Men who exposed their testes to UV light saw a whopping 200% increase in
testosterone levels! So, in short, if you can do it discreetly, sun your balls! If that's not
possible, exposing your torso to sunlight can still serve as a good alternative. Remember,
moderation and appropriate sun safety measures are key. So, find a private spot, soak up
some sun, and let those rays work their magic on your testosterone production!

Take the Pose of the Cobra

Even if you aren’t keen on the idea of doing yoga. The “cobra” is a pose is one yoga move
you are going to want to do daily! It's been said by holding this for up to 200 seconds, can
see your Even if you're not a fan of yoga, there's one pose you'll definitely want to

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incorporate into your daily routine: the "cobra" pose. Holding this pose for up to 200
seconds has been rumored to increase testosterone levels by up to 33%! Other studies
have also demonstrated the testosterone-boosting potential of the cobra pose. So, it might
be worth giving it a try and experiencing the benefits for yourself.

Having a Good Posture

Maintaining good posture not only has numerous health benefits but can also lower cortisol
levels, a hormone associated with stress. It's no surprise that adopting a power pose, such
as the confident stance of a Mongol warrior, can help boost testosterone. Stand tall, chest
out, legs wide, and claim your space with confidence. While the testosterone boost may
be temporary, try striking a power pose before important moments like meetings,
interviews, presentations, or even a hot date, and feel the power and confidence coursing
through your veins!

Cutting Wood
If you're looking for a testosterone-boosting activity that doesn't require a gym
membership, chopping wood might be just the thing. Surprisingly, an hour of chopping
wood can increase testosterone levels by up to 48%! It doesn't matter your age or fitness
level; this activity produces a greater spike in testosterone than any other form of
resistance training. So, why not consider investing in an axe and channeling your inner
lumberjack?

RLT
You might have come across the concept of red light therapy and its potential impact on
testosterone levels. While research is still limited, the existing studies have shown
promising results. For instance, a rat study demonstrated that exposure to 670nm red light
led to increased serum testosterone. Anecdotal evidence from men who have used red
light therapy to boost testosterone levels further supports these findings. Take the case of
Mike Mutzel, who used red light therapy for 12-15 minutes daily for 90 days and witnessed
a doubling of his testosterone levels, including free testosterone. I'm personally planning
to try red light therapy myself

Having a walk
Let's talk about something seemingly simple yet incredibly beneficial: walking. A recent
study published in February 2021 revealed that men who took fewer than 4,000 steps per
day had a significantly higher risk of experiencing testosterone deficiency. Now, if we think

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about it logically, this makes perfect sense. Walking not only helps to lower cortisol levels,
the stress hormone, but it also burns calories, keeping you lean and healthy. Assuming you
take your walks outdoors (which you definitely should!), you'll also enjoy increased
exposure to vitamin D, which is crucial for testosterone production. So, all in all, walking
plays a significant role in boosting testosterone. Personally, I highly recommend aiming for
a daily goal of 10,000 steps. Lace up those shoes and get moving towards a healthier you!.

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 15.
CONCLUSION

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In closing the "Testosterone Biohacking Protocol," we return from a journey not just of
understanding testosterone's role but of rediscovering our inherent strength. This book,
rooted in the experiences of Silicon Valley's elite and their 'T-parties,' offers more than just
scientific strategies; it provides a blueprint for a life of enhanced vitality and vigor. As you
step forward, armed with this knowledge, remember that the true essence of this journey
is in its application. Let these pages be your guide to a robust, fulfilling life, transcending
beyond mere physical health into a realm of personal mastery and empowerment.

If you have any questions

please write me at

[email protected]

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