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Testosterone: Boost Testosterone Naturally

*Contents. *

Introduction…………………………………………………………………………………………………………………….3

About The 5 Tips………………………………………………………………………………………………………………4

Doing The Simple Actions Contained In This Book Wil Help You:………………………………………..4

5 Factors Kil ing Your T And How To Fix Them Today……………………………………………………………..8

Factor 1: You Are Not Getting Enough Un-Interrupted Sleep………………………………………………8

Factor 2: You Are Not Eating Enough Good Fats………………………………………………………………12

Factor 3: You Are Deficient In One Or Al Of The Fol owing: Zinc, Magnesium & Vitamin D…..15

Factor 4: You Are Not Lifting…………………………………………………………………………………………18

Factor 5: You Are Not Sprinting……………………………………………………………………………………..20

References…………………………………………………………………………………………………………………….22

The Five Factors KILLING YOUR TESTOSTERONE

[*& How to FIX THEM TODAY! *]

*Introduction. *

Click http://doctestosterone.com/audiobook for the audio version of this e-book.

The 5 SECRETS I’m about to share with you will dramatically increase your

Testosterone production… Today! If you’re looking for a simple way to boost your

T levels (without taking injections and popping pills full of negative side effects),

then take the 5 actions contained in this book!

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The Five Factors KILLING YOUR TESTOSTERONE

[*& How to FIX THEM TODAY! *]

*About The 5 Tips. *

The Testosterone-killing Factors (and the keys to fixing them) described in this

book are a component of The Doc Testosterone Body, the simplest and quickest

step-by-step method to turbocharge your Testosterone levels.

Doing The Simple Actions Contained In This Book Wil Help You:

[*1. *]Increase your sex drive, performance and stamina

[*2. *]Increase muscle mass

[*3. *]Lower your nasty belly fat

[*4. *]Improve pretty much anything that relates to masculinity, including

confidence and general energy levels

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The Five Factors KILLING YOUR TESTOSTERONE

[*& How to FIX THEM TODAY! *]

NOTE

If you’re new to learning about all the ways by which masculinity is declining in

our world, don’t worry.

Just be glad that you are taking the right steps to solve these serious issues.

Remember, I was once just like you…

In fact, I lost 30 pounds of Fat in less than 3 months. On average, that’s MORE

THAN 2 POUNDS of FAT per week. Look at my Transformation:

I’ve realized that there is so much myth out there about magic pills that boost

testosterone…

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The Five Factors KILLING YOUR TESTOSTERONE

[*& How to FIX THEM TODAY! *]

What about the TRUTH? The actual SCIENCE! What steps does

[*science tell us to take… and why? *]

In this book, I’ll reveal the 5 actions you can take TODAY to increase the synthesis

of Testosterone in your body as well as WHY and HOW these work. All in plain

English! No scientific mumbo jumbo.

Remember, these will boost your Testosterone NATURALLY, without any side

effects, and KEEP your T LEVELS at a HIGH LEVEL.

The 5 methods I will explain are all based on rigorous, cutting-edge scientific

research. I’ve referred to articles in the book and have included all references at

the end! I include citation references in parenthesis “()” in the text of this book. So

for example, “(1)” refers to citation 1 whose details (i.e. title, date published,

authors) are included at the end of this book.

I strongly encourage you to read these papers – the insights contained in them are

fascinating!

But… also keep the fol owing 3 points in mind as you fol ow my plan:

A) There is individual variability: Do not discount genetics! Just because following

this plan TO THE TEE worked well for me, it does not mean that this will work

PERFECTLY for you as well. Fact is, your genetics are different than mine. For

example, the exact level of absorption of Zinc or Magnesium (or any other

nutrient) will NOT be the same in our bodies. To ensure you get the most out of

the plan, ADHERE TO IT! Do not cut steps if you want to see awesome results.

B) Before starting any new diet or exercise program (including what is included in

this book), you should consult your doctor. Although my plan’s diet is 100%

natural and it prescribes standard exercises all backed by scientific data, your

doctor knows your specific health conditions. If you have any questions about the

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The Five Factors KILLING YOUR TESTOSTERONE

[*& How to FIX THEM TODAY! *]

science behind any part of the plan, consult the article citations in the back. They

are worth the read!

C) I urge you to have a strong grasp of the basics of the science. I am a

Neuroscientist and have been doing scientific experimentation and analysis for

more than a decade. I have internalized the knowledge of the underlying

biochemical mechanisms behind what I will teach you in this book. You will

appreciate how I have made my explanations as user-friendly as possible. Having a

basic command of the science will allow you to be even more excited about your

transformation!

So, let’s get to it…

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The Five Factors KILLING YOUR TESTOSTERONE

[*& How to FIX THEM TODAY! *]

*5 Factors Killing *

*Your T And How To *

Fix Them Today…

Factor 1: You Are Not Getting Enough Un-Interrupted Sleep

How To Fix This Tonight: Sleep 8-9 Hours Continuously. No Fragments!

Sleeping the right way is arguable the easiest step you can take TODAY to increase

your Testosterone production.

*Sleep will be instrumental in reversing your sexual health decline, *

[*increasing your muscle mass and cutting that gut! *]

THE SCIENCE

The majority of your daily testosterone synthesis and release by the testes takes

place during sleep and your T levels increase continually throughout sleep

duration (1). It therefore makes sense that sexually healthy men have amazing

“morning wood” upon waking.

Disturbance in sleep negatively affects the rise of T throughout the night (1, 2)

since the highest T levels are found at the later hours of continuous sleep (3).

Experiments have also shown that fragmented sleep results in a significant delay

in the rise of T levels (2). Moreover, people who have fragmented sleep or suffer

from sleep apnea (See Figure 1 below for to see the harmful cycle of obstructive

sleep apnea) suffer from significantly lower level of Testosterone secreted than

men who sleep without interruptions (1).

7

The Five Factors KILLING YOUR TESTOSTERONE

[*& How to FIX THEM TODAY! *]

Figure 1: Sleep Apnea Cycle

Men with low Testosterone have lower quality of nightly erections than men with

normal levels of T and nightly erections significantly increase in men who undergo

an increase in T (4), suggesting that erections which occur during sleep are

testosterone dependent. An increase in T results in more sexual activity as well as

the rigidity of nightly erections (3).

THE SOLUTION:

[*• *]ALWAYS sleep with “black-out” curtains. Just purchase these from Wal-Mart

or a similar store near your house.

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The Five Factors KILLING YOUR TESTOSTERONE

[*& How to FIX THEM TODAY! *]

Figure 2: Blackout curtains for your home

[*• *]Install these black-out curtains (see Figure 1 above) in your bedroom to

ensure that the room is COMPLETELY DARK during the night when you are

sleeping. If you are sleeping during the day (unorthodox sleeping schedule),

then your room must be dark during the day.

[*• *]Sleep 8-9 hours and ensure that the sleep is continuous. Do not wake up in

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The Five Factors KILLING YOUR TESTOSTERONE

[*& How to FIX THEM TODAY! *]

the middle of the night for your late night snacks. Get rid of any sensory

stimulus (noises, smells, etc…) that might be disturbing your sleep. I’ll say it

again – QUALITY SLEEP is CRUCIAL!

To see my video on how to optimize sleep to maximize testosterone, go to

https://www.youtube.com/watch?v=cj8A_YYiQrc

Factor 2: You Are Not Eating Enough Good Fats

How To Fix This Today: Eat Good Fats With Each Meal (Especial y Dinner).

Let me give you some examples of what foods correspond to “good” and “bad”

fats so you and I are on the same page… And here’s a little tip – the RIGHT KIND

OF FAT is ESSENTIAL for boosting Testosterone. Remember this!

The Fats

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The Five Factors KILLING YOUR TESTOSTERONE

[*& How to FIX THEM TODAY! *]

Monounsaturated fat

Olive oil, avocadoes, peanut butter and nuts (rich in omega-3 fatty acids)

Polyunsaturated fat (omega-3 and omega-6)

Salmon, walnuts (rich in omega-3 fatty acids)

Saturated fat

Red meat (steak), poultry (chicken)

Trans fat (partially hydrogenated oil)

Associated with the “bad” type of cholesterol (low density lipoprotein or LDL

cholesterol) and correlates with heart disease and atherosclerosis (blockage of

arteries). It also is known to reduce the “good cholesterol” or high density

lipoprotein (HDL): fast food, cookies, cake – YUCK. Stay away. PERIOD.

THE SCIENCE

Individual who eat diets which are 20% fat have significantly lower concentrations

of testosterone (total and free) than men whose diets are composed of 40% fat (5,

6). So EAT MORE FAT – dietary fat has a SIGNIFICANT IMPACT on T. Replacement of

carbohydrates with protein in diets has been shown to decrease testosterone

concentrations (7). It has also been shown that athletes have a lower amounts of

resting T concentrations when they switch from a meat-rich diet to an lacto-ovo

vegetarian diet, even though the %s of proteins, fats and carbs are the SAME (8).

This study was super interesting because the actual %s of proteins, carbs and fats

were same between the two diets AND STILL there was a decrease in T levels. This

indicates that the ACTUAL COMPOSITION of the food itself MAKES A HUGER

DIFFERENCE!! AWESOME

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The Five Factors KILLING YOUR TESTOSTERONE

[*& How to FIX THEM TODAY! *]

THE SOLUTION

[*• *]Eat meals which are rich in monounsaturated and saturated fats. AVOID

TRANS FATS.

[*• *]Eat at least half an avocado (high in monounsaturated fats) with each of

your meals.

[*• *]Cook your eggs (with yolks) in either grassfed butter, macadamia or olive oil.

[*• *]Eat fatty fish (i.e. salmon) at least three times a week

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The Five Factors KILLING YOUR TESTOSTERONE

[*& How to FIX THEM TODAY! *]

Watch my “5 Foods That Boost Testosterone” by clicking

https://www.youtube.com/watch?v=SWY77nKCl0A

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The Five Factors KILLING YOUR TESTOSTERONE

[*& How to FIX THEM TODAY! *]

Factor 3: You Are Deficient In One Or Al Of The Fol owing: Zinc, Magnesium & Vitamin D

[*How To Fix This Today: Eat Foods That Are Rich In These Nutrients And Use *]

Natural Supplements To Get To Normal Levels

THE SCIENCE

ZINC:

Zinc supplementation has been found to increase serum testosterone levels in

those individuals who are deficient in Zinc (9). Severe as wel as moderate

deficiency in zinc is associated with low testosterone levels (9). Zinc

supplementation in individuals who had a MARGINAL zinc deficiency DOUBLED

their T levels (230 ng/dl to 460 ng/dl; from low Testosterone to normal just with

this small change in diet) (9).

THE SOLUTION

Eat a steak with cashews and Brazil nuts and supplement with ZMA!

Vitamin D

Total Testosterone levels increase by 25% ( bioavailable T by 20% and free T by

20%) after one year of Vitamin D supplementation in a Vitamin D deficient group

while no change in the placebo group (10). Researchers aimed to keep other

factors constant and had proper controls. Another study went deeper to plot

dose-dependent curves relating Vitamin D levels to testosterone and found a

linear relationship (11) at lower levels of vitamin D which reached a plateau at

higher levels.

THE SOLUTION

Eat Salmon and supplement with Vitamin D liquid drops. The one I take is shown

in Figure 3 below.

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The Five Factors KILLING YOUR TESTOSTERONE

[*& How to FIX THEM TODAY! *]

Figure 3: Vitamin D Liquid Drops

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The Five Factors KILLING YOUR TESTOSTERONE

[*& How to FIX THEM TODAY! *]

Magnesium

Studies have found a positive and significant relationship between magnesium

levels and Testosterone (12). What are the biochemical effects? Well, Sex

Hormone Binding Globulin (SHBG) is what binds to T and reduces free

testosterone flowing around your bloodstream. So you want a low level of SHBG!

There is indeed a very fascinating magnesium-mediated variation in the

Testosterone-SHBG binding affinity. This type of “binding affinity” is basically how

strong the biophysical connection is between T an SHBG. Magnesium binds SHBG

in a nonspecific way (13)! This leads to an “uncompetitive inhibition with T in

binding SHBG” (13) and therefore to an increase in bioavailable Testosterone!

THE SOLUTION

Eat spinach and other leafy vegetables as well as dark chocolate for dessert!!

Supplement with ZMA.

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The Five Factors KILLING YOUR TESTOSTERONE

[*& How to FIX THEM TODAY! *]

Factor 4: You Are Not Lifting

[*How To Fix This Today: Do 4 Sets Of 6 Repetitions Of Squats In Your Room. No *]

Need For Gym

THE SCIENCE

Doing 4 sets of 6 squats at 90-95% of max weight has been shown to increase

serum testosterone levels significantly (14). Squats increase T (and GH) levels

more than leg presses (15). We also know that testosterone promotes protein

synthesis (16). This is why we do squats 3x per week as explained in detail in The

*Doc Testosterone Plan. *

Many studies have shown that just basic resistance training increases T levels in

men (17). It has been proposed that perhaps the secretory capacity of the Leydig

cells (which synthesize T in the testes) is increased! Large muscle mass exercises

such as squats and deadlifts have been shown to produce significant increases in

testosterone (18, 19). I am warning you now… you will experience some awesome

hammer-like erections at the gym. It is a fantastic feeling and you will thank me

for it.

For a testosterone-centered workout, exercises should be such that large muscle

groups are being used all at once (20). You need enough volume (sets x

repetitions) because, when it comes to such resistance exercises, Testosterone

does not increase significantly until after the 4th set (14) – thus ENOUGH

*VOLUME is required. *

I also want to mention an important meta-study. These are important because

they look at a large number of other studies and draw general and practical

conclusions from them. So a group of scientists conducted a meta-analysis

consisting of ~ 1100 subjects over a span of many years to see how and increase in

T can affect body composition and other related factors (21). They found ZERO

change in body weight, but a [* 6% decrease in fat mass, 3% gain in fat free mass *].

So… if you have low T, SQUATS are EXACTLY FIT for you!

THE SOLUTION:

17

The Five Factors KILLING YOUR TESTOSTERONE

[*& How to FIX THEM TODAY! *]

[*• *]Do 4 sets and 6 repetitions of air squats right there in your room as you’re

standing. Consult YouTube videos if you are not sure how to do a squat

properly

[*• *]Good form is important. Keep your back straight. When you go down, make

sure your glutes are lower than your knees

[*• *]Take 30 second to 1 minute breaks between sets

Click https://www.youtube.com/watch?v=NP8AQzn57ek to watch my video on [*the exercises you must do to maximize testosterone synthesis! *]

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The Five Factors KILLING YOUR TESTOSTERONE

[*& How to FIX THEM TODAY! *]

Factor 5: You Are Not Sprinting

How To Fix This Today: Go Outside And Do “Bal s-Out” Sprints. No Need For Gym

Do you know someone (or have known someone in the past) who goes to the gym

and jogs for hours and hours straight with no improvement in his physical fitness?

Well, it happens all the time. Here is the way I want you to do it:

Sprint Interval Training (S.I.T.) is the state of the art, scientifically proven and

most efficient method of simultaneously burning fat and gaining muscle! Shorter,

high intensity cardio sessions result in more fat loss over time than a long, low

intensity cardio workout. Here is how it works…

THE SCIENCE

Scientific experiments have shown that 30-second all-out sprints with 4 minute

resting periods just 3 days a week for 6 weeks (4-6 bouts per session) decreases

12.4% body fat vs. 30-60 minutes of sub-maximum endurance training (65% of

maximum intensity) only decreases 5.8% body fat after 6 weeks (22). So more

[*than double fat loss! *] In this study, ONLY DOING S.I.T., men lost more than 6

pounds in 6 weeks. Awesome. And this is only a small component of the benefits

of the my testosterone boosting methodology *. * Imagine the heights YOU can

achieve…!

Yet another study showed a significant decrease in waist (2 cm) and hip (1 cm)

measurements just 2 weeks after S.I.T. (23). Both of studies even found increases

in fat-free mass (i.e. muscle mass) of almost 2 pounds just over a span of a couple

of weeks (22, 24). Peak running speed and aerobic fitness measures were also

significantly improved with S.I.T. Just to put things in perspective, many fitness

programs promise an increase in only 10 pounds of muscle mass in MORE THAN

12 MONTHS. Doing S.I.T. increased muscle-mass by almost 2 pounds in 2 weeks!!

This exercise is OUTSTANDING. DO IT!

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The Five Factors KILLING YOUR TESTOSTERONE

[*& How to FIX THEM TODAY! *]

You will burn way more fat IN THE FRACTION OF TIME COMMITMENT. 4-6 sprints

each 30 seconds burns more fat than 60 minutes of incline walking (22, 24). We

are all about efficiency!

But how will S.I.T. impact your Testosterone levels? Good question – S.I.T. results in

a significant increase in T levels when we compare men’s T levels before and after

the training (25). Even when S.I.T. is just added to an already set workout program,

total testosterone increases significantly compared to the training program

without S.I.T. (26).

The scientific literature states several possibilities: It is likely that S.I.T. increases

the resting (basal) metabolic rate and thus you continue to burn fat throughout

the day even after you have completed the exercise routine. Another possibility is

post-S.I.T. appetite suppression caused by increased fat oxidation, insulin

sensitivity and significant spikes in growth hormone (GH) levels (which correlate

with Testosterone levels).

THE SOLUTION

[*• *]Go outside TODAY and do 4 ALL-OUT sprints, each lasting only 30 seconds.

[*• *]Take a 4-minute break between sprints!

[*• *]If you do it while there is sun, you will also be receiving Vitamin D!

Congratulations for completing this e-book and taking the first step toward

reclaiming your masculinity.

For a special offer, visit www.doctestosterone.com/videos

20

The Five Factors KILLING YOUR TESTOSTERONE

[*& How to FIX THEM TODAY! *]

*References. *

*1. *

Luboshitzky R _, et al. _ (2002) Decreased pituitary-gonadal secretion in men with

obstructive sleep apnea. The Journal of clinical endocrinology and metabolism 87(7):3394-3398.

*2. *

Luboshitzky R, Zabari Z, Shen-Orr Z, Herer P, & Lavie P (2001) Disruption of the nocturnal

testosterone rhythm by sleep fragmentation in normal men. The Journal of clinical

endocrinology and metabolism 86(3):1134-1139.

*3. *

Andersen ML & Tufik S (2008) The effects of testosterone on sleep and sleep-disordered

breathing in men: its bidirectional interaction with erectile function. Sleep medicine reviews

12(5):365-379.

*4. *

O’Carrol R, Shapiro C, & Bancroft J (1985) Androgens, behaviour and nocturnal erection

in hypogonadal men: the effects of varying the replacement dose. Clinical endocrinology

23(5):527-538.

*5. *

Volek JS, Kraemer WJ, Bush JA, Incledon T, & Boetes M (1997) Testosterone and cortisol

in relationship to dietary nutrients and resistance exercise. Journal of applied physiology 82(1):49-54.

*6. *

Hamalainen E, Adlercreutz H, Puska P, & Pietinen P (1984) Diet and serum sex hormones

in healthy men. Journal of steroid biochemistry 20(1):459-464.

*7. *

Anderson KE _, et al. _ (1987) Diet-hormone interactions: protein/carbohydrate ratio alters

reciprocal y the plasma levels of testosterone and cortisol and their respective binding globulins

in man. Life sciences 40(18):1761-1768.

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The Five Factors KILLING YOUR TESTOSTERONE

[*& How to FIX THEM TODAY! *]

*8. *

Raben A _, et al. _ (1992) Serum sex hormones and endurance performance after a lacto-

ovo vegetarian and a mixed diet. Medicine and science in sports and exercise 24(11):1290-1297.

*9. *

Prasad AS, Mantzoros CS, Beck FW, Hess JW, & Brewer GJ (1996) Zinc status and serum

testosterone levels of healthy adults. Nutrition 12(5):344-348.

*10. *

Pilz S _, et al. _ (2011) Effect of vitamin D supplementation on testosterone levels in men.

[_ Hormone and metabolic research = Hormon- und Stoffwechselforschung = Hormones et _]

metabolisme 43(3):223-225.

*11. *

Nimptsch K, Platz EA, Wil ett WC, & Giovannucci E (2012) Association between plasma

25-OH vitamin D and testosterone levels in men. Clinical endocrinology 77(1):106-112.

*12. *

Maggio M , et al. _ (2011) Magnesium and anabolic hormones in older men. _International

journal of andrology 34(6 Pt 2):e594-600.

*13. *

Maggio M _, et al. _ (2014) The Interplay between Magnesium and Testosterone in

Modulating Physical Function in Men. International journal of endocrinology 2014:525249.

*14. *

Schwab R, Johnson GO, Housh TJ, Kinder JE, & Weir JP (1993) Acute effects of different

intensities of weight lifting on serum testosterone. Medicine and science in sports and exercise

25(12):1381-1385.

*15. *

Shaner AA _, et al. _ (2014) The acute hormonal response to free weight and machine

weight resistance exercise. [_Journal of strength and conditioning research / National Strength & _]

Conditioning Association 28(4):1032-1040.

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The Five Factors KILLING YOUR TESTOSTERONE

[*& How to FIX THEM TODAY! *]

*16. *

Nieschlag E, Behre HM, & Nieschlag S (2012) [_Testosterone : action, deficiency, _]

substitution (Cambridge University Press, Cambridge) 4th Ed pp xi, 569 p.

*17. *

Kraemer WJ _, et al. _ (1998) Acute hormonal responses to heavy resistance exercise in

younger and older men. European journal of applied physiology and occupational physiology

77(3):206-211.

*18. *

Fahey TD, Rolph R, Moungmee P, Nagel J, & Mortara S (1976) Serum testosterone, body

composition, and strength of young adults. Medicine and science in sports 8(1):31-34.

*19. *

Bal or DL, Becque MD, & Katch VL (1987) Metabolic responses during hydraulic

resistance exercise. Medicine and science in sports and exercise 19(4):363-367.

*20. *

Komi PV, IOC Medical Commission., & International Federation of Sports Medicine.

(2003) Strength and power in sport / edited by Paavo V. Komi (Blackwel Science, Osney Mead,

Oxford ; Malden, MA) 2nd Ed pp xiv, 523 p.

*21. *

Isidori AM _, et al. _ (2005) Effects of testosterone on body composition, bone metabolism

and serum lipid profile in middle-aged men: a meta-analysis. Clinical endocrinology 63(3):280-

293.

*22. *

Macpherson RE, Hazel TJ, Olver TD, Paterson DH, & Lemon PW (2011) Run sprint

interval training improves aerobic performance but not maximal cardiac output. Medicine and

science in sports and exercise 43(1):115-122.

*23. *

Whyte LJ, Gil JM, & Cathcart AJ (2010) Effect of 2 weeks of sprint interval training on

health-related outcomes in sedentary overweight/obese men. Metabolism: clinical and

experimental 59(10):1421-1428.

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The Five Factors KILLING YOUR TESTOSTERONE

[*& How to FIX THEM TODAY! *]

*24. *

Hazel TJ, Hamilton CD, Olver TD, & Lemon PW (2014) Running sprint interval training

induces fat loss in women. Applied physiology, nutrition, and metabolism = Physiologie

appliquee, nutrition et metabolisme 39(8):944-950.

*25. *

Meckel Y _, et al. _ (2011) Hormonal and inflammatory responses to different types of sprint

interval training. [_Journal of strength and conditioning research / National Strength & _]

Conditioning Association 25(8):2161-2169.

*26. *

Farzad B _, et al. _ (2011) Physiological and performance changes from the addition of a

sprint interval program to wrestling training. Journal of strength and conditioning research /

National Strength & Conditioning Association 25(9):2392-2399.

24

Document Outline

  • Introduction.
  • About The 5 Tips.
  • 1. Increase your sex drive, performance and stamina
  • 2. Increase muscle mass
  • 3. Lower your nasty belly fat
  • 4. Improve pretty much anything that relates to masculinity, including confidence and general energy levels
    • What about the TRUTH? The actual SCIENCE! What steps does science tell us to take… and why?
    • So, let’s get to it…
  • 5 Factors Killing Your T And How To Fix Them Today…
    • Sleep will be instrumental in reversing your sexual health decline, increasing your muscle mass and cutting that gut!
      • Figure 1: Sleep Apnea Cycle
  • ALWAYS sleep with “black-out” curtains. Just purchase these from Wal-Mart or a similar store near your house.
    • Figure 2: Blackout curtains for your home
  • Install these black-out curtains (see Figure 1 above) in your bedroom to ensure that the room is COMPLETELY DARK during the night when you are sleeping. If you are sleeping during the day (unorthodox sleeping schedule), then your room must be dark during the day.
  • Sleep 8-9 hours and ensure that the sleep is continuous. Do not wake up in the middle of the night for your late night snacks. Get rid of any sensory stimulus (noises, smells, etc…) that might be disturbing your sleep. I’ll say it again – QUALITY SLEEP is CRUCIAL!
  • Eat meals which are rich in monounsaturated and saturated fats. AVOID TRANS FATS.
  • Eat at least half an avocado (high in monounsaturated fats) with each of your meals.
  • Cook your eggs (with yolks) in either grassfed butter, macadamia or olive oil.
  • Eat fatty fish (i.e. salmon) at least three times a week
    • How To Fix This Today: Eat Foods That Are Rich In These Nutrients And Use Natural Supplements To Get To Normal Levels
    • Figure 3: Vitamin D Liquid Drops
    • How To Fix This Today: Do 4 Sets Of 6 Repetitions Of Squats In Your Room. No Need For Gym
  • Do 4 sets and 6 repetitions of air squats right there in your room as you’re standing. Consult YouTube videos if you are not sure how to do a squat properly
  • Good form is important. Keep your back straight. When you go down, make sure your glutes are lower than your knees
  • Take 30 second to 1 minute breaks between sets
  • Go outside TODAY and do 4 ALL-OUT sprints, each lasting only 30 seconds.
  • Take a 4-minute break between sprints!
  • If you do it while there is sun, you will also be receiving Vitamin D!
  • References.

Testosterone: Boost Testosterone Naturally

Learn how to boost testosterone naturally through optimizing diet, exercise and sleep and getting rid of toxins in your environment.

  • Author: Farhan Khawaja
  • Published: 2016-11-24 23:20:12
  • Words: 4215
Testosterone: Boost Testosterone Naturally Testosterone: Boost Testosterone Naturally