PROLOGUE

I'm going to take you back to Ancient Greece 480 BC & the battle of Thermopylae. I'm
sure many of you are familiar with the extremely popular film 300, starring Gerard Butler
which this is based on!

King Xerxes of Persia sought to conquer all of Greece. Xerxes had built up a massive
army, with the Spartans reporting it was larger than 1,000,000 excluding the Navy.

So a massive feat for any army, especially when you consider that the Spartans led by
the Legendary King Leonidas only numbered 300 & this 300 led an army of 7,000 Greeks
against the Persian hordes!

The Battle of Thermopylae is considered one of the most famous battles in European
ancient history. Unlike other battles though, it was not a victory for the Greeks, but a
defeat. Its fame is derived from being one of the most courageous last stands by the
vastly outnumbered defending Greek army.

The Battle of Thermopylae took place over three days. With the first two days, the
Spartans were able to hold off this humungous Persian army! This was down to three key
things. The fantastic tactics that the Spartans used, their superior mindset, confidence &
focus & their Spartan physicality (think back to all the ripped six-packs in 300) & energy.

The last two, in particular, were down to the Spartans being an extremely high
testosterone society. That is precisely what I am going to help you do, become like a
modern-day Spartan. So you to can fight off your version of the Persian hordes. The only
place we will differ is, we will end this battle together victorious!
O1 INTRODUCTION
THE PART TESTOSTERONE PLAYS IN
O2 YOUR LIFE
O3 THE SCIENCE OF TESTOSTERONE
O4 THE SYMPTOMS OF LOW TESTOSTERONE
05 BLOODWORK
O6 WHAT CAUSES LOW TESTOSTERONE
O7 OPTIMIZING YOUR DIET
THE KEY NUTRIENTS YOU NEED FOR
O8 TESTOSTERONE PRODUCTION
O9 WHICH FOODS SHOULD YOU EAT?
10 THE FOODS YOU NEED TO AVOID
CONTENTS
11 LIFESTYLE CHANGES
TRAINING FOR OPTIMAL
12 TESTOSTERONE PRODUCTION
13 SUPPLEMENTS TO CONSIDER
EXPERIMENTAL WAYS TO BOOST
14 TESTOSTERONE
15 CONCLUSION
O1

INTRODUCTION
 INTRODUCTION
First off I want to thank you for purchasing TestoGen . If you are looking to improve your
health & life. Reading this book will help you to achieve just that, but you willneed to put
what you read & learn here in to action.

Putting what you learn in to action is going to be the most important part. Especially when
it comes to naturally optimizing testosterone levels. As sadly a lot of the norms in todays
society are actually what is killing testosterone. We have strayed so far from what a
healthy lifestyle is. That what we should be doing has now become abnormal.

In short modern society has failed men. Male testosterone levels are at the lowest point
they have ever been. You are not the same man your grandfather was. You are not even
the man your father was. Average testosterone levels are approximately 20% lower today,
than they were for men just a decade back. If you just look at the average man today, this
very much shows!

You can just go to your local shop, restaurant or park. You will find yourself surrounded by
overweight, physically weak & needy men everywhere. You may struggle with this fact but
low testosterone is going to be the root cause of the majority, if not all of these things!

It’s time for you to take control & change this. I am going to help you become like some of
the greatest warriors to have ever walked the earth. I’m going to help you to skyrocket
your testosterone levels. So you are like the Ancient Greek warriors & descendants of
Hercules, the Spartans.

By putting this in to practice & embracing everything you learn in this book. You will
massively improve every aspect of your life. You need to remember that testosterone is
what makes you a man & by optimizing your testosterone levels. I am going to help you
unleash your inner Spartan & become the best version of you! You don’t need high T to
fight off an army of 1,000,000 but you do need to protect your family, bring your best to
work & provide for you & your family etc.
O2
THE PART
TESTOSTERONE
PLAYS IN YOUR
LIFE
When most people think testosterone, they tend to immediately think of, sex drive, libido,
body builders/muscle & aggression, but there is so much more to testosterone & it literally
impacts all aspects of your health!

Sadly, the handful of things I listed above are what most know about the role of
testosterone. Even then it is deeply misunderstood. With a large part of this being down to
the medias very limited portrayal of “men & testosterone”.

If you think back to your physical prime, I’m sure that you can remember you were:
Energetic
Adventurous
Confident
Focused
Stronger
Leaner
Hornier

In short, you were just more masculine! This was because you had higher testosterone
levels. You can 100% feel like that again! Now if you are thinking that the above “never
really applied to me”. Then you are more than capable of capturing this for the first time &
unleashing your inner spartan!

Regardless of whether you stopped being in your masculine prime or you never quite
reached it. You should know that you are not alone. Low testosterone is a major
pandemic and the biggest one being faced by men today! Sadly you won’t hear this
spoken about the in the mainstream media or even from most medical professionals.

This is due to testosterone incorrectly being viewed as the “enemy” and the cause of
many of societies issues. This couldn’t actually be further from the truth. Most the issues
you see in regards to men, are actually down to low testosterone! Despite this, society is
set up for you to have low T & actively encourages you to be so! So you must channel
your inner King Leonidas & resist the would be conquering Persian hordes (society).

Having low testosterone levels comes at an extremely high cost!

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

Suffering from low testosterone is also linked to a few different illnesses such as
depression, type 2 diabetes, dementia & heart disease.
It’s not hard to see the negative impact these can have on both your personal &
professional life! Suffering from the above makes it far more likely your love & sex life
suffer. Your career probably isn’t where it should be & where it could be.
Suffering from the above even makes it harder for your friends to be around you & for you
to want to spend time with them.

It is you that has low energy, finds yourself in a bad mood, struggles to concentrate at
work & perform in bed. So it is you that needs to take responsibility & fix this issue. You
can’t let the Persian hordes (society) dictate how you live your life. As you having low
testosterone makes them feel comfortable. You owe it to yourself to unleash your inner
Spartan & be the best version of yourself!

It’s a sad fact that millions & millions of men worldwide regardless of age are suffering
from low testosterone. This won’t be you moving forward though. As you are reading this
book I know you are the sort of man who will put this information in to action.

So you will see testosterone levels greatly improve & as a result you will see the following
improve & more!

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

You even benefit from reduced risk of stroke, dementia & depression. As you can see
testosterone impacts your physical, sexual, mental & emotional health. Essentially
impacting all aspects of life. Testosterone is what makes you male! This is why it’s vital
that you have as close to optimal levels as possible. So you can not only lead avoid
negatives but also be the very best version of yourself!

Hopefully it’s clear the importance testosterone plays in your life & the benefits of having
optimal T levels. Thought it would still be useful to have a high level recap of some of the
major benefits you see from having healthy testosterone production.

Higher Energy Levels

Healthy testosterone levels help you to feel energetic, alert & motivated! How else do you
think an army of “300” were able to engage with & fight against an army of 1,000,000!
With low testosterone you are most likely to suffer from chronic fatigue. If you have found
energy levels have dipped over recent years, it may be a sign you have low testosterone.
Better Mood
Studies have shown that healthy testosterone levels can significantly improve mood in
men. This includes quantifiable decreases in negative emotional responses. Like
nervousness, anger and irritability.

Another study from 2012 shows that hypogonadal men (men with low testosterone levels)
that did nothing to increase their testosterone levels. Showed more severe symptoms of
anxiety & depression. In comparison with men who started off with similar low
testosterone levels. Who took action to increase T levels.

Lower Body Fat

Men with higher testosterone tend to be leaner. Again think back to the movie 300 and all
of the amazing almost CGI like 😉 six packs. High T men are lean men. Where as men
with low testosterone ted to carry higher levels of body fat. Especially around the belly &
torso. If you think of a man with a “beer belly” or man boobs. This is a sure fire sign of
having low testosterone levels.

More Muscle Mass

Testosterone has a major impact on the physical characteristics of your body. It’s a
natural steroid hormone. Which means it has a serious impact on your ability to gain
muscle mass and improve your strength levels. Testosterone plays a key role in protein
synthesis & when you have higher testosterone levels you have higher levels of protein
synthesis. Higher protein synthesis levels enable you to gain more muscle mass.

When you are suffering from low testosterone. It’s not uncommon for you to struggle to
gain muscle mass & strength. In fact you may even find that you experience losses in
muscle mass & strength. As a result of suffering from low testosterone levels.

Better Sexual Health

When you have healthy testosterone levels, you will have a healthier libido & find it easier
to become aroused. You will also find that it’s easier to get an erection and maintain one.
Testosterone triggers the release of nitric oxide. This plays a key part in allowing blood to
pass through blood vessels. Making it an essential molecule for blood to flow to the penis
& therefore developing & maintaining erections.

Better Memory & Focus

Healthy testosterone is about so much more than just body composition & sexual health.
It impacts a wide range of brain functions. This includes memory & focus. One of the
most common symptoms of low testosterone in men is what is known as “brain fog”. This
is where you struggle to focus, have unclear recall & just don’t feel like your brain is “firing
on all cylinders”. When you have healthy testosterone levels you are far less likely to
suffer from cognitive decline & men report far greater focus & cognitive capabilities!

Reduced Risk Of Suffering From A Multitude Of Serious Illnesses

When you have healthy testosterone levels you have a lower risk of suffering from
several serious illnesses. Some of which we have already covered.
Some of the major ones include reduced of the following:

Heart attacks
Obesity
Type 2 diabetes
Dementia
Depression
Stroke
Osteoporosis (weak bones)
Erectile dysfunction
Low Muscle mass/ atrophy
Prostate Cancer
Cardiovascular disease

While you may not have to face down an army of 1,000,000 Persians. I think we can all
agree that you need healthy testosterone production. If you want good health but also if
you want to be the very best version of yourself for you & your loved ones!
O3
THE SCIENCE
OF
TESTOSTERONE
Although I assume that you know the basics of testosterone. I thought it was important to
give you a reminder and fill in any potential gaps. Testosterone is the primary male sex
hormone. A very small percentage is produced in the adrenal glands but the
overwhelming majority is produced in the gonads by the Leydig cells. In men this takes
place in the testes & for women in the ovaries.

Both men & women produce testosterone. Men however produce considerably higher
amounts than females. As we covered earlier, testosterone plays a part in many aspects
of life and health. Without question, men need to have healthy testosterone levels to have
a healthy & well functioning body. Testosterone is an androgen meaning it drives the
development of secondary sex characteristics.

This means things such as:

Muscular development (during puberty)

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

The Different Types Of Testosterone

There are actually three different types of testosterone. Or it at least falls under three key
statuses within the body.

1. Free Testosterone: This is the form of testosterone that we actually care most about!
The reason it’s named “free” is due it not being bound to any proteins. It is this unbound
testosterone that can work it’s magic on the body & mind. On average only about 2 - 3
percent of our total testosterone levels are actually unbound. Now having excessively
high levels of free testosterone can present a health risk. The good news is you can
naturally increase your free T levels & reap the benefits of more free T without the health
risk of the excessive free T levels. Throughout the testosterone bible I will be advising
ways you can increase that free testosterone number.

2. SHBG-bound Testosterone: So this is testosterone that is bound to the protein SHBG

(sex hormone binding globulin). This represents approximately 40% - 50% percent of our
total testosterone levels. SHBG is produced in the liver. It plays a vital role in regulating
the amount of free testosterone in our bodies (as mentioned earlier excessive free
testosterone can present health risks). As mentioned earlier bound testosterone can’t be
used by the body. So when you have excessive SHBG levels. You can have high total
testosterone levels, but still suffer from the symptoms of low testosterone.

3. Albumin-bound Testosterone: So the rest of our testosterone is bound to another

protein called albumin. Albumin like SHBG is also produced in the liver. The job of
Albumin is to stabilize extra-cellular fluid volumes. Much the same as SHBG-bound
testosterone. Albumin-bound testosterone is biologically inactive. However the bind
between albumin and testosterone is far weaker than the bond between testosterone &
SHBG. The albumin bond can be far easily broken so the more free testosterone can be
produced. As the albumin-bound testosterone is easily converted to free T.
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)

How Testosterone Is Produced In The Body

Source Wikipedia

As you can see in this image, testosterone is produced over approximately 5 different
stages which I’m going to briefly outline for you below:

1. Like the vast majority of bodily functions. The process kicks off in our brain. When your
hypothalamus detects your body needs more testosterone. It releases a hormone called
gonadotropin-releasing hormone (GRH). GRH then travels to the pituitary gland. Which is
located at the back of our brain.

2. When the pituitary gland detects the GRH. It begins production of two hormones.
Which are follicle-stimulating hormone (FSH) & luteinizing hormone (LH). FSH & LH then
travel down to the testicles via your bloodstream.

3. When FSH & LH reach your testicles. They give two sets of instructions. FSH instructs
the testes to produce sperm. LH stimulates the Leydig cells in the testicles. These are the
cells that are actually responsible for the creation of more testosterone.

4. An extremely complex process then takes place (won’t bore you with it). Where the
Leydig cells in our testicles convert cholesterol into testosterone. Your Leydig cells get
most of what is needed to produce testosterone by absorbing the cholesterol from your
blood. If there isn’t enough cholesterol in your blood. The testicles can produce a bit. So
that the Leydig cells can convert it to testosterone. This presents an issue though. As
your when your testicles have to produce cholesterol too often. It can inhibit the Leydig
cells production, meaning they can end up producing lower T.

5. Once your testosterone is produced. It’s goes back in to your bloodstream. With most
of it immediately being bound to SHBG & albumin. Meaning that isn’t “free” so your body
can’t actually use it.
The small percentage that remains free, circulates to your body & mind delivering the
multiple benefits we covered earlier. When your hypothalamus detects that you have
enough testosterone in your bloodstream. It signals to the pituitary gland to stop secreting
the LH. So the T production in your testicles comes down until the process is started
again.

The Importance Of Cholesterol

As I’m sure you can tell from the above. The process by which testosterone is produced is
pretty damn complex (and we haven’t covered all of it)! So there are a lot of different
places this process can be negatively impacted. Causing testosterone levels to drop/
suitable levels not being produced.

The most obvious one we are going cover right now. Which is a lack of cholesterol in your
diet. As covered above you need cholesterol for testosterone production & the body
consistently overcoming a lack of cholesterol in your diet will inhibit testosterone in the
long term. Now you may be thinking that your doctor, the media, your neighbour etc, is
saying you need to lower your cholesterol levels.

Quite simply they are wrong! High cholesterol doesn’t causes heart health issues, this has
been disproven in studies a multitude of times. However the concept of lowering your
cholesterol levels since then has become extremely profitable. Think Statins, margarine,
vegetable/ seed oils & more recently things like soya & “vegan/ plant based meats”. All
have come to prominence as a way to lower your cholesterol.

This is a major reason cholesterol is still very much demonized & the real reason things
like heart attacks happen is not spoken about that widely. That reason is actually
inflammation. The irony is that lots of the products promoted to lower your cholesterol
actually increase your inflammation. High levels of inflammation are the root cause of
many of todays “lifestyle illnesses” as well as a major cause of lowering testosterone
levels.

We will touch on this a bit later, the main point I wanted to make is that if you want healthy
testosterone production. You need a diet with a decent amount of cholesterol! When we
come to optimizing your diet, a lot of the foods will be high in cholesterol & this is why!
O4
THE SYMPTOMS
OF LOW
TESTOSTERONE
As you should now know, testosterone basically impacts every aspect of your health.
With all areas of health being negatively impacted when you have low T. There are
however some obvious signs you are suffering from low testosterone that you need to
look out for.

1. Low Energy Levels/ Chronic Fatigue: Low energy levels are one of the most common
symptoms of suffering from low testosterone. Do you need a big cup of coffee when you
wake up before you can do the simplest tasks? Do you struggle to find the energy to do
anything after work other than slump in front of the TV? Does the thought of having to
spend a Saturday or Sunday with your family or friends fill you with dread, as you are just
exhausted come the weekend? If any of these sound familiar to you, you are probably
suffering from low testosterone.

2. Depressed/ Low Mood: Feeling depressed is a very common side effect of suffering
from low T. In fact TRT is sometimes used as a way to treat depression. Men who have
low testosterone, often have a “lower” mood in general. When you have low testosterone,
you are more likely to be irritable, anxious quick to anger & complain. Whereas men with
high testosterone tend to feel the opposite. They usually report feeling happy/ elated,
confident & stable in their moods.

3. Lack Of Motivation/ Lack Of Focus: Men with low testosterone usually struggle to get
things done. This is in part due to lower energy levels. However a major part of this is
also struggling to focus on the task at hand. Or even finding the motivation to start &
complete said tasks. If you find yourself regularly struggling to concentrate/ find
motivation, I’d strongly suggest you get your testosterone levels tested.

4. Increased Body Fat: When it comes to body fat and testosterone. The relationship is
actually quite complicated. When you have low testosterone you will retain more body fat
& as a result of retaining high body fat, you also have lower testosterone levels. If you are
carrying excessive body fat chance is you have low T.

5. Muscle Loss: This is possibly the main thing people think of when it comes to signs of
low testosterone. If you are regularly doing resistance training but still not gaining muscle
mass. This could be down to having low testosterone levels.

6. Low sex drive: This one is pretty self explanatory. No need to cover any further.

7. Erectile Dysfunction: ED is a pretty common symptom of low testosterone. When you

have low testosterone, you have lower levels of nitric oxide. Nitric oxide is a molecule that
relaxes blood vessels so blood flows easier round the body. So when you have low T it’s
usually harder for blood to flow to the penis. If you aren’t regularly waking up to erections/
morning wood or if you regularly struggle to get an erection, it could be a sign of low T.

8. Man Boobs/ Gynecomastia: Quite simply men are not supposed to have boobs! If you
carry excessive body fat in your pectoral area or have noticed swelling. This is usually
gynecomastia & can be caused by a few different health issues. Pretty much all of which
are in some way linked to low testosterone.
So the above are some of the most common symptoms of low testosterone. It’s important
that you are familiar with them as sadly many men suffer from these & just believe it to be
“normal”. So they tend to get overlooked & not taken seriously.

If you suffer from just a couple of these symptoms, I would suggest that you get
bloodwork done. As this will give you a clearer picture of if you have low testosterone
levels & potentially what may be partially causing it. We will be taking a look at blood
work next & what you need to look out for & how to interpret.
O5
BLOOD WORK
So if you have been reading the above you may be thinking that you suffer from a few of
the symptoms of low testosterone. The way for you to definitively know if you do in fact
have low T, is with blood work.

So what do you need to get tested, how do you interpret it, how do you know if you have
low testosterone? This is precisely what I’m going to be covering with you in this chapter.
I will be providing you with the necessary foundations so you know what you need tested
& can interpret your bloodwork yourself.

Biomarkers To Check

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

So let’s take a closer look at each biomarker & what the reference ranges are & where
you ideally want your levels to be.

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

So the reference range may make you think that you have healthy total testosterone
levels. The fact is that the reference ranges have been lowered in line with the drops in
average testosterone production, which as we’ve discussed is the cause of many of the
health issues & lower quality of life for men we are seeing today.

Now everyone is different & all are healthy at different levels of testosterone. So there is
no one size fits all when it comes to testosterone levels. What I would say is, if you have
levels under 500 ng/dl something you probably need to do something & now. If you are
experiencing any of the symptoms of low testosterone, you need to take action as well!

If this is you, don’t worry though. By following my guide you will go a long way to
optimizing your testosterone & restoring that Spartan energy! You can also take
advantage of the free 30 minute consultancy with me. So you can fully personalise the
advice to you!

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

In reality free testosterone is the most important figure. As we covered earlier free T is
what is biologically available to use by the body & is what delivers all the great benefits! If
you have low levels of free T you will have the symptoms of low testosterone. So your
free testosterone levels should be about 2% -3% of your total testosterone levels.
SHBG/ Sex hormone-binding globulin Average reference range: 10 - 57 nmol/L

As we covered earlier, the higher your SHBG the lower your free testosterone will be. The
more you have SHBG the less free T you have. The main thing you need to know for
SHBG is that if you have levels lower than 10 nmol/l you need to make amendments to
increase levels & if you have levels above 57 nnmol/l you need to take action to lower
SHBG. We will be looking at more ways you can lower SHBG in later chapters.

Albumin Average reference range 35 – 50 g/L

As covered earlier, Albumin also binds to testosterone but to a far lesser extent than
SHBG. You don’t need to worry too much about your Albumin levels. Unless they are
above or below the reference range. If this is the case, I would strongly recommend
consulting your doctor. As high albumin will mean you have lower free testosterone. It
can also mean you are suffering from number of health issues. Low Albumin levels can
also mean a multitude of serious health issues. So anything unusual about Albumin, I’d
speak to your doctor.

E2/ Estradiol Average reference range 10 – 40 pg/ml

For those of you who aren’t aware, estradiol is the most biologically active form of
estrogen. As we covered earlier, estrogen in itself isn’t an issue & plays an important part
in your functioning effectively.

You don’t want excessively low estradiol levels. You also don’t want excessively high
estrogen. Anything above 40 pg/ml tends to mean you have high levels of aromatase &
inflammation. Which usually means you have lower testosterone as well. We wil be
covering what causes this & what you need to avoid in the net chapter.

Prolactin Average Reference Range 2 to 18 ng/ml

You probably aren’t familiar with Prolactin. This is hormone produced in the pituitary
gland. For men high levels of prolactin present a couple of issues. It can lead to the
development of man boobs/ gynecomastia. It can inhibit testosterone production & also
lead to lower libido. So if your levels are higher than the above reference it’s something
you need to look at.

Luteinizing Hormone/ LH Average reference range 2 – 9 IU/L

This is more important if you are on TRT (testosterone replacement therapy) or

considering TRT. Your LH levels give you a clear indication of whether you can naturally
produce reasonable levels of testosterone. If levels are below the above range, it may
mean you need to go down the TRT route. As your bodies natural testosterone
production is damaged to an extent where the impact of lifestyle change will only be
limited.
Cortisol Average Reference range 6 and 23 micrograms per decilitre (mcg/dL)

As we will be covering in greater detail in the next chapter. High cortisol levels are one of
the major causes of low testosterone. So I suggest you keep track of your cortisol levels
& if they are high it’s something that needs addressing. As this will be compromising
testosterone production. Again we will be covering ways you can lower your cortisol in
future chapters.
O6
WHAT CAUSES
LOW
TESTOSTERONE
So low testosterone (hypogonadism) is becoming more & more common across men of
all ages. With even the numbers of young men suffering from low T massively increasing.
So in this section we are going to look at what is causing this severe drop, so lets get in
to it!

Obesity

Obesity is probably the most common cause of low testosterone you see in men today. A
2007 study of 1,667 men aged 40 & over found that each point increase in BMI was
associated with a 2% decrease in testosterone. If you wat to optimize testosterone
production, getting to approximately 15% - 10% body fat should be your first priority &
here is why.

The more fat tissue you have, the higher your levels of aromatase are. For those of you
who aren’t familiar with aromatase, it’s an enzyme that converts testosterone into
estrogen. At this point you may be wondering why this happens. As surely “estrogen is
the devil”. This isn’t actually the case, your body needs estrogen to function properly.
Estrogen is neuroprotective and cardioprotective.

The issue occurs when you have excessive levels of estrogen. Which is what happens
when you are carrying excess body fat. When you are carrying excess body fat. Not only
is testosterone converted to estrogen at high levels, you also produce more estrogen &
testosterone production is actively lowered as well. Due to things like your body
absorbing less vitamin D3 when you are overweight & inflammation levels are higher.

So in short when you are carrying excess body fat, testosterone is being converted to
estrogen at excessive levels. Then independent of aromatisation, your body produces
more estrogen & less testosterone when you have high levels of body fat. This in turn
leads to you having more body fat. Which further perpetuates the higher aromatase,
lower testosterone, higher estrogen. Which again leads to higher levels of body fat & this
negative cycle goes on & on.

In short you need to lose the excess body fat! For most men to keep levels of aromatase
where they should & inflammation levels down. You want to aim to be approximately 15%
- 10% body fat. Just a quick note that any lower than 10% body fat and you negatively
impact testosterone production as well.

Excessive Sugar/ Insulin Constantly Spiked

This is probably the second biggest cause you see of low testosterone today. This is for a
couple of different reasons. The first one is simple, studies have shown that consuming
just 75 grams of glucose/ sugar. Can lower testosterone by as much as 25% & this drop
in testosterone production can last for up to two hours.

To put this in perspective there are approximately 39 grams of sugar in a 12oz/ 350ml
can of coke & about 27 grams of sugar in average size of Snickers bar. So if you have
that for lunch plus a sandwich you are severely inhibiting your testosterone levels for at
least two hours.
If you imagine that is just one meal & then how often people have things like soft drinks,
energy drinks, chocolate bars, breads, pre packaged foods throughout the day. All of
which are extremely high in sugar so consistently inhibiting testosterone production.
Now the major reason your testosterone production ceases with all that sugar. Is the
body needs to release insulin to remove all that sugar and store it elsewhere.

This is actually a very intensive process for the body. So when this is happening, things
like testosterone production take a back seat. Now as I’m sure you know the Western/
modern diets are extremely high in sugar. So insulin levels are permanently spiked. So in
a lot of cases men's testosterone levels are in a constant state of being negatively
impacted. The other thing you need to bare in mind is, the more frequently your body
releases insulin.

The more your body becomes used to it, this means your body then needs to release
more insulin to do the same job, which in turn means even less testosterone is produced.
Long term the body needing to release more & more insulin leads to something called
insulin resistance. Which is the precursor to many diseases including type 2 diabetes &
can also be a major cause of low T.

The second issue with sugar is it’s very high in calories & the foods it is often found
highest in. It’s usually found in things like ultra processed foods & drinks. This means you
are consuming a lot of calories with minimal satiation & high inflammation. Which in turn
greatly increases your risk of obesity, which as we know is a major T killer. So you need
to keep your sugar intake minimal.

Chronic Stress
This is a simple one. When your body is suffering from high & consistent stress levels.
Your cortisol becomes consistently elevated. Much like insulin, when your cortisol is
elevated, your body lowers production of other hormones such as testosterone. I will be
covering this in greater detail later & methods you can utilize to lower cortisol levels in
later chapters.

Micronutrient deficiencies
This is a major one & something that is often overlooked. This is because most peoples
diets are deficient or at least lower than ideal in a multitude of key nutrients. This is for a
couple of key reasons. First off soils are depleted in many important micros compared to
the past, so plants & animals aren’t as nutritious as they once were.

Secondly most peoples diets mainly consist of foods that contain minimal nutrients or
even worse anti nutrients, which remove nutrients from the body. We will be covering off
everything to do with micronutrients including what micronutrients you need & how you
can ensure you are getting enough in later chapters.

Alcohol Consumption
Alcohol increases your aromatase activity, so you want to avoid as much as possible. On
top of this it tends to be high in calories & sugar. Which as we know aren’t good for
testosterone either. The final point I want to make in terms of alcohol, is that beer is the
worst! Hops is extremely estrogenic, so you need to get out the mindset that beer is
masculine. So if you are going to drink alcohol, make sure you avoid beer, larger, bitter,
craft ales!
Prolonged Excessive Caloric Deprivation
If you eat under your basal metabolic rate for a long period of time. Your body stops
operating properly. This includes leading to lowered testosterone production. Just to
clarify, this is not the same as fasting for a few hours or even a few days.

I’m talking about weeks of consuming below your BMR. If you are going to lose weight,
you need to be in a calorie deficit. I would suggest you start by working out your
maintenance calories & aim for a maximum of 500 calories below there. Any lower than
that & you will compromise your testosterone production.

Endocrine Disrupting Chemicals

Increased exposure to endocrine-disrupting chemicals is a major part of the modern age.
If you aren’t familiar with the term. These are chemicals that interfere with hormone
production. They are also linked to increased risk to a multitude of other illnesses.

Which range from obesity, to asthma, fertility issues & even something as serious as
cancers! So endocrine disrupting chemicals are no joke! Sadly they are everywhere & I
firmly believe are a large part of the reason that modern men are so weak, sick & low
testosterone!

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

Cosmetic/ Hygiene Items

So here we are talking about products that you rub in & on to your skin daily. I’ll
guarantee you, that at least some, if not all the products you use contain endocrine
disrupting chemicals. So things like:

Handwash
Soaps
Shower gel
Moisturiser
Shampoos
Oils
Facial scrubs
Shaving gels/ creams
Aftershave
Antiperspirant
Most brands are manufactured with using multiple endocrine disrupting chemicals. We
will be covering this again in a later chapter & finding products free of these chemicals.

Plasticizers
Plastics contain multiple chemicals that negatively impact testosterone & other areas of
health. You want to stay away from them as much as possible. Especially when it comes
to anything that you may consume.

As it’s pretty much impossible to remove all plastics from your life. Removing plastics
from food & drink is where I would focus. So avoid eating & drinking, cooking with &
storing food in plastic where possible. Again we will be returning to this subject in a later
chapter and look at alternatives you can use to plastics for the above.
Pesticides
There are a ton of pesticides which are endocrine disrupting. These present issues in two
different ways. If you are handling them and if you are consuming them. For most people
the later is going to be most relevant. That simply means, consuming as much organic
produce as possible.

Mold Exposure
Mold/ mycotoxins are toxic to the endocrine system & has been shown to have an
estrogen like impact on the body. So you need to be cautious to check your living
environment for any mold. You also need to be conscious of any mold potentially growing
on food. The following foods are the some of the major ones you need to be wary of.

Bread
Rice
Pasta
Cereals
Peanut butter

CERTAIN MEDICATIONS
There are certain medications that lower your testosterone and over the next chapter we
are going to look at the major culprits. So these are some of the main medications that
you need to try & avoid as they negatively impact testosterone & fertility.

I do need to remind you that this is not medical advice. I’m simply providing you with
information. I’m not telling you what you should or shouldn’t take. Just making you aware
of the risks that come with these medications. If you wish to make changes to your
medication I would recommend you speak to your doctor first.

Statins
Statins in my opinion are at best pointless & at worst are actually dangerous. They are
usually prescribed to patients who have heart issues. They are supposed to work by
lowering levels of LDL cholesterol. The first thing to highlight is that studies suggest they
don’t work.

Secondly, as we covered off earlier, you don’t actually want to lower your cholesterol
levels. As the lowering of cholesterol can lead to many side effects. With lowering
testosterone being among them. Something else to highlight is if you do have heart
issues, the lifestyle changes that you deploy to optimize testosterone levels should also
help you greatly improve heart health!

Selective Serotonin Reuptake inhibitors (SSRIs)

These are antidepressants, used to treat depression. The issue is that they also lower
testosterone levels. So, how are they supposed to treat depression in males if they lower
T? I’ve spoken to & worked with a number of men who were prescribed SSRIs for
depression. In a lot of cases these men would admit, they weren’t taking good care of
their health. The SSRIs seem to have minimal impact & just lowered their testosterone.

Pretty much all of these men who came of the SSRIs & made a point to optimize
testosterone & clean up their lifestyle. Found that their symptoms abated. Now I’m not
saying that SSRIs are useless for everyone.
It would seem that people quite often are prescribed them when the depression is likely
down to some type of lifestyle/ other health issues. Low testosterone, obesity, excessive
sugar intake. These plus more, are all related to increased risk of depression. So I’m sure
SSRIs can be effective if it’s clinical depression. But in my experience, it creates more
issues than it solves if the depression is down to poor lifestyle.

Opioids
Men who use opioids seem more likely to have low testosterone. I’m sure you are familiar
with opioids but if you aren’t. They are prescribed to relieve paid. Sadly they are highly
addictive & seem to be prone to abuse.

Corticosteroids
Corticosteroids are anti inflammatory drugs (think inhalers). They actually lower
testosterone as they suppress the hypothalamic-pituitary-testicular axis. This is the
process (we covered at the beginning) that allows for testosterone to be produced. There
are potentially other options you can consider which lower inflammation. Others have had
success with fasting & carnivore diets, so may be something to consider.
O7
OPTIMIZING
YOUR DIET
So we are starting with your diet as what you eat has the biggest impact on your natural
testosterone production. Modern diets are probably the biggest killer of testosterone out
there.

We return once again to the Spartans. One of, if not the most physically fit & fearsome
warrior society the world has ever seen. Their diet consisted of meat, fish & dairy. With
some in season fruit & some bread.

The Spartans were keen hunters & they used & ate every part of their hunt. So much so
that one of the most famous spartan dishes was broth made up of various parts of the
pig, including blood. What the Spartans were able to hunt such as hogs, pigs, sheep,
goat, fish, rabbits & the dairy products from sheeps milk, were the major part of the
Spartan diet.

Things like bread & fruit were eaten but these weren’t staples of their diet. Fruit was
eaten when it was available & breads were more of an occasional treat. The Spartans
also drank wine but it’s believed that despite liking it they never over indulged!
So the spartan diet was high in animal fats, pretty low in sugar, minimal in grains with
very little alcohol. They had 0 ultra processed foods back then & obviously no pesticides.
Animals grazed on grass & obviously weren’t fed “feed” which is genetically modified or
covered with pesticides.

So if you think about it, this is far removed from pretty much every diet you see today.
Especially when you think about the average Westerners diet. Which is mainly made up
of ultra processed foods, low in animal products & fats, high in sugars & grains.
Pesticides everywhere & in a lot of cases alcohol is consumed heavily!

In todays world, cholesterol & animal products have been demonized. This is a two fold
problem, as we know cholesterol is the main building block of testosterone. The second
part of the issue is that animal products actually provide you with the most nutrients.
Which are a vital part of healthy testosterone production.

Also in today's world, people eat ultra processed foods in abundance. Which are low in
cholesterol, high in sugar, high in seed oils, high in anti nutrients, low in actual nutrients
while ridiculously high in calories. This combined with a demonization of animal fats &
cholesterol has led to severely lowered & compromised testosterone production.
These sorts of diets have left people overfed, with extremely high insulin levels &
inflammation. While still lacking the nutrients the body actually requires. This type of diet
has not only killed men's testosterone levels but also led to greatly increased risk of many
of todays “lifestyle diseases” like:
Type 2 diabetes
Obesity
Cancers
Hypertension
Cardiovascular disease
Gout
Arthritis
Psoriasis
Metabolic syndrome
So first we are going to look at what your diet should look like at a high level, then the key
nutrients you need in your diet & why. Then finally the main foods that you need to avoid
& some of the best testosterone boosting foods you need to make sure you include in
your diet!

Plenty Of Animal Fats & Dietary Cholesterol

I’ve laboured this point a few times & I will labour it again. Cholesterol is the building
block of testosterone. You need plenty of it in your diet, to make sure that your body has
ample supply in order to produce testosterone. This means you need plenty of meat &
dairy. As they are the main sources of cholesterol, saturated & monounsaturated fats,
which you need for healthy T!

Avoid Ultra Processed Foods

If I was to try & list every ultra processed food, I’d be here forever. A simple way to look at
is ultra processed foods have to be made in factories & have multiple ingredients. A
handy way to gauge if something is an ultra processed foods is if it’s not one of the
following, chance is it’s ultra processed:

Meat
Fish
Dairy
Fruit
Vegetables
Nuts

Now the reason you want to avoid these foods is they are loaded with things like seed/
vegetable oils, sugar, soy & other additives. These are all highly inflammatory and
testosterone killers. So you need to keep your consumption of ultra processed foods as
low as possible!

Low Sugar Consumption

While we have kind of covered this above, I wanted to reiterate this. You want your sugar
intake to be lower. Think back to the Spartan diet, you want sugar consumption to be
similar to theirs. High consumption of sugar, leads to insulin spikes which means
testosterone production is greatly inhibited.

It is also highly inflammatory & when the body is inflamed it doesn’t perform properly,
meaning lower testosterone production as well. So you want to avoid foods that are high
in sugar, which namely means ultra processed foods.

Eat Organic
Eating organic is likely hard for the vast majority of you. I would advise that you try to eat
as much organic produce as you possibly can. Non-organic foods are a major source of
endocrine disruptors. They are sprayed with pesticides, animals are fed grain which has
been sprayed with pesticides & are also given hormones which can lower testosterone.
O8
THE KEY
NUTRIENTS YOU
NEED FOR
TESTOSTERONE
PRODUCTION
So let’s take a look at the key nutrients that you need to consume to for optimal
testosterone production. You can consume them with your diet or you can supplement
them. First & foremost I always recommend focusing on your diet. Supplements definitely
have their place in terms of optimal T. We’ll be coming on to supplements in a later
chapter. For now let’s just take a look at the nutrients.

Cholesterol
I know I have spoken about the importance of cholesterol multiple times but I’m going to
talk about it again. Cholesterol is the foundation of your testosterone production! Without
it your testosterone production becomes greatly inhibited, it really is that simple!
Beyond testosterone/ sex hormone production, cholesterol is a vital 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

So in short, you need dietary cholesterol!

Vitamin D
Just to confuse matters a little bit further, vitamin D isn’t actually a Vitamin. It’s actually a
fat soluble hormone. It is often referred to as the ‘sunshine vitamin’, this is due to the
majority being produced from the skin responding to sunlight. The active form functions
as a steroid hormone in the body, this is the primary reason that it is believed to boost
testosterone levels and sperm quality.

It is also responsible for multiple bodily functions. Helping to protect against diseases
such as cancer and immune disorders. It also helps control the absorption of calcium and
phosphate in the body, making it vital for keeping bones and teeth healthy.

Testosterone levels are very closely tied to your Vitamin D levels. Multiples studies have
shown that If you’re deficient in Vitamin D. Your testosterone levels can be negatively
impacted by as much as 20%! Just by increasing your sunlight exposure or
supplementing Vit D it’s been shown you can greatly increase T levels. There are a
couple of really good studies in relation to Vitamin D & testosterone production. That you
can check out below:

Study 1
Study 2

Vitamin K2
So the first thing to clarify is that not all vitamin K is the same. You have vitamin K2 &
vitamin K1. K1 (phylloquinone) is mainly found in leafy green vegetables. K2
(menaquinone) is found in animal & fermented foods.

Vitamin K2 can then be divided in to multiple different subtypes. With Mk-7 & MK-4 being
the most important. MK4 (menaquinone 4) is of particular interest for testosterone
production. Now the body can convert K1 to K2 but the reason you want to focus on K2 is
Mk-4 isn’t gained as part of this process.
Plus the process of converting K1 to K2 can be very inefficient & be blocked by
medications. K2 is believed to improve bone health, heart health & testes health. So K2
actually aids testosterone production on two different levels.

K2 has a synergistic relationship with D3/ vitamin D. Enabling the body to utilize D3
stores more efficiently. As we know Vitamin D plays a crucial part in T production. So
anything that increases efficiency likely means better testosterone production. On top of
that MK4 is 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
Now you may have heard that oysters are the ultimate aphrodisiac. This is actually due to
the massive amounts of Zinc & the associated increase in testosterone from Zinc. Zinc is
a key mineral that the body utilises to metabolize nutrients. Your immunity system, DNA
production, protein production & cell division are all related to your bodies zinc levels.
Zinc deficiency leads to considerably lower testosterone levels.

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 covered earlier, high levels of aromatisation are a major issue. As this is the
process that leads to testosterone being converted to estrogen. As we covered in the
process of testosterone development. Luteinizing hormone stimulates the Leydig cells to
produce testosterone from your cholesterol. So Zinc plays a vital function for testosterone
production & you need to make sure you are getting enough!

Magnesium
Magnesium is responsible for hundreds of functions in the body. One of which is protein
formation. When your body detects there is a lack of protein in your system, it releases
SHBG. If you recall SHBG is what binds to your testosterone, lowering your free levels.
The following study showed that 4 weeks of supplementation of 10mg of magnesium
increased both total & free testosterone levels. In my experience magnesium is one of the
nutrients you definitively need to supplement. We will be covering this in greater detail in
the supplementation chapter.

Vitamin A
The science behind how Vitamin A aids testosterone production is actually pretty
complex. So we won’t both covering it any details. What you should know is there are a
few different studies which show that Vit A supplementation helps increase testosterone
levels.

This study showed that 6 months of supplementing Vitamin A & Iron to be as effective as
testosterone replacement therapy for increasing levels in teenage boys. Now granted that
teenage boys aren’t quite the same as fully grown men, it helps make the point. The
following study helps further back up the theory of the importance of vitamin A for healthy
testosterone production.
Boron
Now boron 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. It
actually aids testosterone production in three key different ways.

Boron lowers SHBG, which as you know lowers SHBG means higher levels of free
testosterone. It’s been shown to lower estradiol levels for men and increases vitamin D
levels and helps to prevent vitamin D deficiency. So all in, boron has been shown to
increase your ratio of free testosterone to total testosterone, total testosterone to estradiol
and free testosterone to total estradiol levels.

So boron is a bit of a super mineral as far as testosterone production is concerned. It is

another mineral where you definitively need to supplement. You simply can’t get the
required amount to benefit from the above, while on a sensible diet without
supplementation.

Selenium
So selenium aids testosterone production in two key ways. It helps lower inflammation in
your testes. Less inflamed testes will operate better, meaning Leydig cells perform better
so testosterone is produced more effectively. Secondly, selenium is vital for thyroid health
& the thyroids ability to produce thyroid hormone. Thyroid hormone levels directly impact
the signals being sent that your body needs to produce more testosterone. So you need a
healthy thyroid or testosterone production is negatively impacted.

Omega 3
Most of you are probably familiar with omega 3. What you may not be aware of is why it
aids testosterone production. You are supposed to have a close to even ratio of omega 6
to 3. However most people have an intake of Omega 6 that is way too high. High levels of
omega 6 are extremely inflammatory. This inflammation prevents the body from
performing properly. This includes lowered testosterone production. Omega 3 is anti
inflammatory and actively lowers the inflammation caused by omega 6. As most of you
have too high omega 6 consumption & too low omega 3. You want to look at increasing
your omega 3 intake.

B Complex
There are 13 different B vitamins that the body needs. To go through every single B
vitamin & how they impact testosterone production. Will simply keep you here forever.
Some B vitamins are more important than others. On my experience the B vitamins that
are most important as far as testosterone production is concerned are as follows:

B3
B5
B6
B12

These are the ones you are most likely to not get enough of in your diet. Unless you
concentrate on specifically getting them in your food sources or via supplementation.
There are more nutrients that aid testosterone production. The ones I’ve covered are the
main ones.
O9
WHICH FOODS
SHOULD YOU
EAT?
When it comes to food that you should be eating for healthy testosterone production. You
want to be somewhat strategic. You want meals consisting of unprocessed real foods.
That provide you with a decent amount of cholesterol, plenty of the nutrients we covered
above & are anti inflammatory. So with that in mind, lets take a look at some of the best
foods you can eat for healthy testosterone production.

Grass Fed / Red Meat

If you want healthy testosterone production, red meat needs to be a staple in your diet. At
the least it needs to be grass-fed & ideally it would be organic, this ensures the meat is
rich in nutrients. Red meat provides you with plenty of cholesterol & is very rich in
nutrients you need for optimal testosterone production such as:

Zinc
B complex
Selenium
Omega 3
K2

Eggs
Eggs are one of the most nutrient dense foods in existence & close to the perfect
testosterone boosting food. They are an excellent source of cholesterol & a multitude of
vitamins & minerals that support healthy testosterone production including:

D3
Zinc
B complex
Omega 3
Magnesium
Vitamin A
K2

Beef liver
Beef liver is like nature’s multivitamin & is probably the most nutrient dense food out
there. Again a fantastic source of cholesterol & multiple other nutrients that aid
testosterone production such as:
Vitamin A
Iron
Zinc
Selenium
K2
D3
B complex

The only problem with beef liver is that it is too nutrient dense. With some of the nutrients
a single serving provides you with a couple of days worth of it. So you need to limit to
only eating a couple of times per week. Some of you may be thinking in terms of the way
it tastes, that isn’t a bad things! Other animals livers are an excellent choice as well.
Seafood
Shellfish are an excellent addition to your diet. They are a very good source of cholesterol
& essential nutrients needed for optimal testosterone production. Like omega 3, Zinc,
B12, Selenium and magnesium. So you want to make sure you are eating oysters,
lobster, crabs etc. You also want plenty of cold water & oily fish such as salmon & Tuna.
They are good sources of vitamin D3, omega 3, & B complex.

Cruciferous vegetables
Now vegetables are something you don’t hear mentioned that often when it comes to
healthy testosterone production. They do however form a part of an optimized T diet. You
need to be careful what type of vegetables you eat though. Most cruciferous veg are the
ideal type, by cruciferous I’m talking about leafy green veg. So things like broccoli,
cauliflower, spinach, cabbage.

They are a reasonable source of nutrients but actually that is not why I recommend them.
The main benefit of these vegetables is they actually help to lower excessive aromatase
levels due to being a source of indole 3 carbinol. So less T is converted to estrogen.

One thing to note is to make sure that you are washing & cooking thoroughly, as they do
contain something called anti nutrients (these in excess can remove nutrients from the
body). Washing & cooking helps remove these, the final thing I’d recommend is not
including Kale in your shopping list.

Onion
Cruciferous vegetables aren’t the only ones that can help increase testosterone
production, onions are a great addition to your diet as well. It contains quercetin which
reduces inflammation in the testes. As we know better performing testes means better
testosterone production.

Quercetin increases luteinizing hormone which is needed to stimulate testes to produce

testosterone. Quercetin also blocks the enzyme UGT2B17 which leads to the excretion of
T. So lower levels of this enzyme will mean high levels of testosterone in your system!
Again, I suggest you cook your onions!

Garlic
Garlic doesn’t just taste good (if you don’t like the taste of garlic we can’t be friends). It’s
great for testosterone production as well. Garlic contains a compound called allicin, which
greatly lowers inflammation in the testes, enabling better testosterone production. Garlic
supplementation has been shown to increase testicular testosterone & decrease plasma
levels of the stress hormone corticosterone. So a bit of a testosterone superfood!

Fermented Foods
Fermented foods are an excellent source of healthy gut bacteria. Good gut health is very
important as it means you have lower cortisol levels & your body absorbs nutrients far
more easily. In short better gut health means better testosterone production.
Some of the best sources of healthy gut bacteria are fermented foods such as Greek
yogurt, Kefir, Kimchi & sauerkraut. I personally recommend full fat Greek yogurt as both
fermented & an excellent source of dietary fats.
Berries
Now you may have heard that fruits are the devil, they make you fat etc. That can be true
if you excessively eat fruit or anything for that matter. For optimal testosterone production
you need some carbs & fruit. Dark berries are particularly good & this is because they
usually lower inflammation & aromatization levels. One thing I will stress is that you want
to eat your fruit & not drink them. As fruit juices & smoothies are excessively high in sugar
& calories, without the satiety!

A diet for healthy testosterone production, is a diet for good health. So by having a diet
mostly made up of the above will lead to multiple improvements in your wider health! So
now you know what sort of foods you should be eating. Lets take a look at the foods that
you need to avoid for high testosterone.
10
THE FOODS YOU
NEED TO AVOID
Soy
In short you need to avoid soy and soy-based foods. Soy contains phytoestrogens that
mimic the effects of estrogen in your body. Soy can also damage thyroid function, is
highly inflammatory & in some cases in GMO as well! This all spells compromised
testosterone, hormone & wider health!

Seed & Vegetable Oils/ Trans Fats

These are highly processed & highly inflammatory oils. They are manufactured using a
multitude of processes, which includes being mixed with a multitude of chemicals. They
are also extremely high in omega 6. This leads to directly decreasing testosterone
production. They are also linked to an increased risk of several health issues such as:

Heart attacks
Type 2 diabetes
Stroke
Cancers

There are so many more as well. 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
Soybean oil
Corn oil
Sunflower oil
Safflower oil
Canola
Margarine
Plant based spreads
Cotton seed oils
Peanut oil

Legumes
Legumes like lentils, chickpeas, pinto beans & soy are very high in phytoestrogens &
mimic estrogen in the body. If you are using them as a source of protein as supposed to
animal foods, there is another problem. Legumes are very low in fat, so you aren’t getting
the cholesterol your body needs to produce testosterone.

Mint
This one may surprise you but both Peppermint & Spearmint are shown to greatly reduce
testosterone levels. It’s spearmint you need to be most wary of though; as it’s shown to
reduce your T levels almost twice as much as peppermint does. All the same, I suggest
you avoid mint as much as possible!
Liquorice
This may be another surprising one for you but liquorice needs to be avoided if you want
optimal testosterone levels. This is due to it containing something called glycyrrhizic acid.
One study reported that testosterone levels can drop by as much as half after eating
liquorice.

High Sugar Foods

We did cover this earlier but I wanted to reiterate as this is very important! Remember
that studies have shown that consuming just 75 grams of glucose/ sugar. Can lower
testosterone by as much as 25% & this drop in testosterone production can last for up to
two hours. This means you need to avoid high sugar foods & just as & perhaps even
more importantly avoid sugary drinks. I would suggest that you avoid the following:

Soda/ pop drinks

Smoothies
Fruit juices
Cakes
Sweets
Cereal
Granola
Low fat yogurts
Energy drinks

Low/ Reduced Fat Foods

I’m sure you have noticed that over the past couple of decades that reduced/ low fat
foods have become super popular & you see them everywhere! What they don’t tell you
though, is that low fat usually means high in sugar.

As we know sugar is highly inflammatory & a major testosterone killer. Plus with things
like low fat dairy, it’s a double edged sword. Not only are you consuming high amounts of
sugar. You also aren’t getting the dietary fats you need for healthy testosterone
production.

Alcohol
We covered this earlier. Alcohol increases your aromatase activity, so you want to avoid
as much as possible. You especially want to avoid beer or anything made with lots of
hops, as it is especially estrogenic!

Flax Seed
This one may confuse you, as I’m sure you have heard time & time again that flax seed is
some kind of “super food”. The issue with flax seed is that it is extremely high in the
polyphenol lignans. Lignans bind to free testosterone, lowering your free levels. As you
want to do what you can to increase free T levels, avoid flax seed altogether!
Nuts
This is probably another one that may confuse you. As again nuts are always promoted
as being extremely healthy. Now I’m not saying that you need to avoid all nuts altogether.
What I am warning you is that some nuts are very high in omega 6, can increase SHBG
levels (so you have lower free T) as well as being high in calories.

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 a highly inflammatory substance for the human body. As your body can’t digest
gluten, it irritates your gut lining & makes your gut “leakier” which causes inflammation in
the body. On top of that gluten can increase prolactin levels.

As I mentioned earlier, excessive prolactin can inhibit testosterone production as well as

leading to the development of man boobs. This means you need to keep your grain
intake minimal. So I would suggest avoiding foods like breads & cereals as much as
possible.
11
LIFESTYLE
CHANGES
If you live like the average man, you will have the testosterone levels of the average man.
Which as we know means very low. If you want optimal testosterone levels there are a
few things you are going to need to start doing differently & some things you likely need
to stop doing altogether!

Your lifestyle has a major impact on your testosterone production. Probably far more than
you have ever realised! Some of these things will likely surprise you, remember this is a
process. You don’t need to change everything at once. You can make these changes
over a period of time. So lets start looking at what you need to change & implement!

Intermittent Fasting
If you aren’t familiar with the concept of intermittent fasting/ IF. It is where you spend a
significant portion of the day not fasting/ not eating. The most typical form is fasting 16/8,
where you fast for 16 hours & only eat within an 8-hour window. Anything from 16 hours
fasting up to eating one meal a day (OMAD) is considered intermittent fasting. So in this
period you don’t consume any calories, this includes drinking calories.

Intermittent fasting is an interesting one, as longer periods of fasting can in the short term
lower testosterone. It can also aid testosterone production over the long term, as it lowers
inflammation levels & aids with fat loss.

IF is also an extremely effective way for you to increase your insulin sensitivity. As we
covered earlier, excessive insulin is bad for both your testosterone production & wide
health. The less insulin your body needs to release, the less your testosterone production
is inhibited. Having better insulin sensitivity means your body needs to use less of it.
Better insulin sensitivity also means far lower risk of several illnesses including:

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

So in short fasting is good for aiding testosterone production, fat loss efforts and
improving your health as a whole! I suggest you start fasting by keeping it simple. Fast for
16 hours per day, that pretty much means you just skip breakfast. Drinks like coffee &
sparkling water make fasting far easier.
Avoid Plastics
Now I know this can prove difficult, as plastics are everywhere! Despite that you want to
minimize your exposure to plastic as much as possible. Plastics are manufactured with
several endocrine disrupting chemicals.

These chemicals are not only linked to lower testosterone and higher estrogen levels.
They are also linked to increased risk of obesity, damaged sperm & increased risk of
several serious diseases including cancers!

I suggest take it as a staged approach. You want to start with removing plastics that
come in to contact with food & drinks. So things like cups, cutlery, plates, bowls, cooking
utensils etc. Then remove as much as you can from your life elsewhere as well! Bamboo
is an excellent alternative to plastics for kitchenware!

Non-stick Cooking Items

A lot of non stick items & particularly frying pans are manufactured using a multitude of
toxic chemicals & substances:

Teflon PTFE
PFOA
Aluminum
Copper
Cadmium
Nickel

All are used in non stick cooking items & all can negatively impact testosterone
production. I would suggest you avoid all of the above. If you want a non stick cooking
apparatus, I would advise that you opt for one of the following:

Ceramic
Cast Iron
Stainless Steel
Granite

There are now a number of places where you can source the above types of cookware.
I’m personally a fan of Xtrema Cookware They offer a brilliant range of ceramic pans &
cookware with worldwide shipping. They often run sales as well, so you can quite often
get their products at an excellent price.

Porn
This is something that you need to ditch, not only for testosterone, but for your wider
sexual health as well! Simply put, porn has 0 net benefits! It negatively impacts self
esteem, energy levels & messes up hormone levels.

This often has a negative knock on impact to other areas in your life. Dating, your existing
relationship, performance in the bedroom. In my experience easiest way to stop porn is to
just stop watching it. Go out & speak to members of the opposite sex, workout some
more, fill that time with something else productive!
Masturbation/ Fapping
You don’t just need to quit porn. You need to drop your chronic fapping habit as well! You
don’t necessarily need to quit altogether, you would ideally lower down to about once a
week though. Even better is if you can have real sex. Regular sex is one of the best
natural testosterone boosters that there is!

Chronic masturbation doesn’t just mess you up psychologically, it also messes up Zinc
levels. Every time you ejaculate, your Zinc levels are lowered & as you know low zinc
leads to low testosterone. So you want to retain as much as you can. Zinc isn’t just
needed for testosterone, it’s needed for skin health, hair, muscle health, the immune
system plus much more.

So you need to stop masturbating gents. Trade masturbation for sex, if you find you
struggle with the urge to fap I suggest you swap masturbation for something else. When
you get the urge, drop down & do 20 press ups. Do some shadow boxing, try mediation.
Experiment & try what you can & don’t waste your time with this meaningless activity. You
will notice you feel more energetic, focused, stronger & you will have higher T!

Alcohol
Yes I have mentioned it a couple of times but is it worth mentioning again. As we have
already covered alcohol increases aromatization activity, meaning you have lower
testosterone & higher estrogen.

Now I’m not saying you can never drink alcohol again. What I would suggest is you keep
alcohol intake frequent & minimal. So if you do want to have the occasional drink, what
should & shouldn’t you opt for? Well the first thing to stress again is that you need to stay
away from beer/ bitters/ ales. As these are the most estrogenic drinks out there!

In terms of what you potentially should consider, I would suggest red wine as it may lower
aromatase levels. Obviously wine is made from grapes, which are a great source of
resveratrol which is a plant phenol shown to have multiple benefits, including helping to
lower your aromatase levels.

Your next best option is neat spirits or spirits with soda/ tonic water. As the mixers are
usually what is packing the majority of the sugar. Straight out removing them from your
drink, makes them far better for your testosterone production & your health as a whole!

Skin Care & Cosmetics Items

You are probably reading this & thinking whaaat, I have to be cautious of the skin care
items I buy as well. Sadly yes you do, you will find that the majority of skin care &
cosmetic brands manufacture their products utilising several endocrine disrupting
chemicals. By skin care/ cosmetics items I’m referring to things like:
Shower gels
Antiperspirants
Shampoos
Moisturisers
Facial scrubs
Face washes
 Deodorants
Make up
Hair gels
Beard shampoos
Cheap face & body oils
Sunscreen

So yes quite a few products & those are just the main ones that come to mind. If it is a
skin care/ personal grooming type of item. Chance is it contains at least one of the
following endocrine disrupting or estrogen mimicking chemicals:

Parabens
Phthalates
Sulfates/ Sulphates/ SLS/ SLES/ Sodium Lauryl Sulfate
Fragrance
Microbeads/ Microplastics
Alcohol
Polyethylene Glycol
Toulene
Aluminium

They kill testosterone production, mimic estrogen & can increase the risk of a multitude of
illnesses as we covered earlier, some are even as serious as cancer. The issue is that
most brands manufacture their products using these chemicals. I’m sure if you go check
your own products, most if not all of them will have some of these chemicals on the
ingredients list.

There is however some good news, there are now a number of new brands that have
come to the market free of these types of chemicals. You need to look for brands that
advertise themselves as being free of all toxic chemicals.
 Mancave
 BullDog

Both are free of toxic chemicals, they offer pretty much all the products I listed other than
face & body oils. They are reasonably priced & easy to source in most countries
worldwide. You can learn more about both brands & places to purchase here:

If you are a fan of face & skin oils. I personally use & would strongly recommend Noble
Body it’s free of toxic chemicals, smells great & leaves your skin looking & feeling great.
All high quality skin oils should be free of the junk I listed above but again I’m a big fan of
Noble Body as it’s free of the toxic stuff, while both smelling & leaving you looking great!
Oral Care Items
Yes much like most skin care items. Lots of oral care items are exposing you to a range
of endocrine & estrogen mimicking chemicals. Your toothbrush, toothpastes, mouthwash
& even dental floss can exposure you to a number of these chemicals such as:

Fluoride
Triclosan
SLS/ Sulphate/ Sulfates
Parabens
Microbeads
BPA
Phthalates

The chance is that most if not all of your oral care products contain at least one &
probably several of the above chemicals. Again there are brands that have products free
of these chemicals & that is what you need to look out for.

When it comes to toothbrushes, I would recommend a Bamboo one. I personally use the
brand Truthbrush they also offer a great bamboo alternative to plastic dental floss, so
again is free of toxic chemicals.

When it comes to toothpastes, whiteners & mouthwash. The brands that are free of these
chemicals will usually advertise themselves as such, so I suggest you look for a brand
that promotes itself as being free of toxic chemicals.

EMF Exposure
If you aren’t familiar with the term EMF, it stands for electromagnetic field or frequencies.
Now these are actually emitted from most things. This includes the natural world. For
example it is believed that each of your bodies individual cells produce their own EMF.

Unlike the EMF produced from natural things, the EMFs produced from technology is far
more intense and as a result can cause health issues. Strong artificial EMFs, like those
given off from cell/ mobile phones, cell towers & microwaves, can enter the body and
interfere with your biology.

The most sensitive & vulnerable part of the body to EMF and this biological disruption is
the testicles! Regular EMF exposure to the testicles has been linked to negatively
impacted male health including:

Reduced testosterone production

Reduced fertility
Erectile dysfunction
Now there are ways you can lower your exposure to EMF. The most obvious thing you
can do is keep electrical devices away from your testicles as much as possible. There are
also devices you can buy which will help protect you from EMF.

One option is EMF blocking underwear. This is underwear specifically designed to help
protect your testicles from EMF. This is something I have been using myself for a couple
of years now. 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.

Optimize Sleep
Hopefully this is an obvious one, but regularly sleeping well is a non negotiable if you
want healthy testosterone production. As the Spartans knew, a well rested soldier is a
high performing soldier. You need to take the same approach. Without good sleep, you
are compromising testosterone production as well as for your overall health and well-
being.

Without proper sleep, all your hormones become completely out of whack. The major
issue in terms of your testosterone production, is that minimal sleep really increases your
cortisol. If you recall when your cortisol production is high your testosterone production is
massively inhibited! Studies have shown that getting under 5 hours of sleep can cut
testosterone production by as much as 15%! Now ideally you want to be getting 7 – 8
hours per night. So how can you get there?

Early Morning Light Exposure

Early morning light exposure helps keep your circadian rhythm aligned, your circadian
rhythm is the biological clock that governs hormonal production. This includes
testosterone production but also includes melatonin secretion. Melatonin is the hormone
that helps you get to sleep! I suggest you open your curtains first thing in the morning to
let natural light in & if you can, get outside for a short walk or workout outside.

Blue Light Blocking Glasses

You may not know this but the screens from your devices like mobile phones, laptops,
TV’s etc. give off blue light. This actually disrupts your sleeping pattern & can make it
difficult for you to sleep even hours after exposure has ended. I suggest one of two
options, you don’t look at any devices an hour or two before you go to bed, or you can
invest in a pair of blue light blocking glasses.

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

Go to bed early and at the same time every day

Your hormone production is partially controlled by your circadian rhythm. This is the
natural rhythm of your body that leads to certain hormones being produced in higher
amounts at certain times of day.
One of these major hormone releases (including testosterone) takes place at
approximately 11 PM each night. In order for your body to fully utilize this you need to be
asleep. So you ideally want to be asleep before 11 PM. You also want to set up a sleep
routine and follow it. So ideally you will be asleep each night before 11PM at about the
same time.

Avoid Caffeine after midday

I’m sure you already know that caffeine affects your sleep quality negatively. It is worth
reiterating that if you are serious about improving your sleep, you should avoid
consuming any caffeine after midday.

Meditation
I know that it sounds “New Agey” but meditation is an excellent way to relax your mind.
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.

Pitch Black Room

Hopefully this should be another one that is pretty self-explanatory but you want to sleep
in a pitch black room. As any light in the room can disrupt your sleep & lower the quality.
Black out curtains or wearing a sleeping mask are the perfect way to achieve this. I
personally like to use both, as I don’t always find masks 100% effective, as they can
come off in the middle of the night.

Keep Your Room Cool

You may find this one unusual but research has shown that sleeping in a cooler room,
helps you get in to a deeper & more restorative state of sleep. Studies suggest that the
ideal temperature for this is anywhere between 16 & 20 degrees Celsius. So that is why I
suggest you aim for!

Supplements
There are several things that you can supplement which are show to improve sleep
quality. The main things I would suggest you consider are as follows:

Magnesium glycinate
Magnesium Threonate
GABA
Ashwagandha

We will be looking at Magnesium & Ashwagandha in a bit more detail in the supplements
chapter. So I will be suggesting you include both in your supplements stacks. Just to
clarify you don’t definitively have to try all or even any of the above, in my experience
they will help improve both your sleep volume & quality.
Reducing Your Stress Levels
Most people think that estrogen is the enemy of testosterone but in reality that is the
stress hormone cortisol. Now cortisol isn’t all bad, small amounts of stress is how you
grow & improve as a human. The key is you need to deal with the stress & overcome it,
so cortisol levels come down again.

Cortisol becomes an issue when it is consistently elevated. Sadly chronic cortisol has
become a major part of modern life. People aren’t getting much sleep, they are working
for hours on end & they rarely have down time to relax.

Chronically elevated cortisol levels, lead to inhibited testosterone production, causes

inflammation, immune dysfunction, oxidative stress and multiple other issues. So what
are ways you can lower chronic cortisol levels?

Yoga
Yoga is a very effective way for you to lower stress & cortisol levels. It’s an effective form
of exercise as well. One of my favourite testosterone boosting tips is actually using a
specific yoga pose known as the Cobra. In studies it’ s been shown holding this pose for
200 seconds can increase testosterone by as much as 33%!

Walking
A decent amount of walking daily, should be something that you are focusing on anyway.
It’s a great way to lower stress & cortisol, even more so if you can walk out in the sun as
you will have even greater vitamin D absorption, which as we know is key for heathy
testosterone production. We will be covering walking again a bit later; but I would suggest
you aim for a minimum of 6,000 steps per day.

Meditation
If you are thinking that meditation is just a thing for “hippies”, you couldn’t me more
wrong! It’s very effective for lowering cortisol & can bring a wealth of health benefits. You
don’t need to spend long, I would advise that just 10 – 15 minutes. I’m personally a fan of
guided meditations, these are simple recorded meditations that I play & follow on my
phone. I use the ones by LSW Mindcards.

Breathing Exercises
A few minutes spent focusing on breathing is a great way to reduce stress & cortisol.
Much like meditation it brings a multitude of health benefits. There are lots of different
breathing exercises that you can try, if you are a beginner I’m a fan of Box Breathing if
you are less of a novice, I would recommend looking at the Wim Hof method

Supplements
The same supplements I recommended for improving sleep are also very effective for
reducing stress & cortisol levels. So they are something to consider, again most of those
supplements we are going to cover in greater detail in the next chapter.
There are obviously other ways for you to relax & lower cortisol levels. Making sure you
get enough sleep is vital to help you control cortisol levels as well. My advice would be,
set at side at least 30 minutes per day to work on something that relaxes you!

Tap Water
I suggest you check out what you tap water quality is like where you live. A lot of water
supplies have endocrine disrupting chemicals added, such as Fluoride. If you do live
somewhere that has water with a of chemicals added, I would advise you invest in a
water filter device.
12
TRAINING FOR
OPTIMAL
TESTOSTERONE
PRODUCTION
Being physically active is key for having optimal testosterone production. Now this mainly
means resistance training, as the more muscle you have, the higher your testosterone
will be. For optimal testosterone production certain types of resistance training are king.
Cardio has it’s place as well. So we are going to look at the best lifts to help you optimize
T and the best type of cardio.

Prioritise Compound Lifts

If you want optimal testosterone production compound lifts are pretty much an essential.
This is because the more muscle you activate during training the more testosterone is
triggered to be released. While your training this is only a temporary spike & levels do
return to normal. Compound lifts however also greatly help increase testosterone
production in the long term.

Testosterone aids protein synthesis & the higher your testosterone, the higher your rate
of protein synthesis will be. With compound lifts, you are also targeting the largest muscle
groups (remember your legs are about 50% of your body).
So by using compound lifts you are not only spiking T to help gain greater muscle mass
via increased protein synthesis. You are also seeing this increase where you have the
potential to gain the most muscle.

Again more muscle means you have higher testosterone production. Compound lifts also
burn a lot of calories, making it easier for you to lose body fat. Again as we know, you
need to be lean for optimal testosterone production & to lower aromatase & estradiol
levels (10% - 15% body fat). So by burning high calories, they make it far easier for you
to stay lean & boost T as a result!

So what am I referring to when I say compound lifts? Well the “big 5” when people refer
to compound lifts are as follows:
Squats
Deadlifts
Overhead press
Bench press
Barbell row
You also want to make sure that you do your compound movements first. As compound
movements increase testosterone more than isolated movements. You utilize the T spike
from the compound lifts to trigger greater muscle growth when you do your isolated
movements.

Don’t Skip Leg Day

This is pretty much a follow up to compound lifts but just a reminder that your legs are
about 50% of your body. As we have covered, the more muscle mass you have the
higher your testosterone production will be. So you need to make sure that you are
training legs at least a couple of times per week. The fact they work your legs so heavily
is one of the key reasons compound lifts are so effective.

Get Ample Rest Between Sets

The time you spend resting while training, is every bit as important as what you do while
training. For optimal testosterone production, you need to give yourself plenty of rest time
between each set. I would suggest 90 seconds rest minimum between sets for isolated
movements & a minimum of 3 minutes rest between sets for compound lifts.
HIIT For Cardio
There are several studies that have shown HIIT (high intensity interval training) helps to
increase testosterone. This is because unlike medium intensity steady state cardio
(jogging is a great example) it doesn’t massively spike cortisol.

My personal favourite for HIIT is sprinting exercises. Training programs like Anabolic
running are great for you to try. You can also find a number of good HIIT training videos
on YouTube.

Avoid Medium Steady State Cardio

As mentioned above medium steady state cardio exercises like jogging put a lot of stress
on your body. This leads to spikes in cortisol negative impacting your testosterone
production. Marathons for example have been shown to severely lower testosterone
levels. So you want to avoid anything jogging type paced with 0 time to rest!
13
SUPPLEMENTS
TO CONSIDER
Sadly, due to reduced quality of foods, in a lot of cases despite having a very healthy diet
you can still struggle get enough key nutrients. This is where supplements come to play.
So we are going to look at the key nutrients you may want to look at supplementing to aid
testosterone production. An added advantage is, that the majority of these supplements
will aid your health in multiple other ways as well. So let’s crack on with the list!

One thing I would like to clarify is that supplements aren’t some magical fix! You focus on
your diet first & then you look at supplementing any gaps! Supplements are the very last
thing you add in, after nailing, sleep, diet & nutrition.

L-Carnitine 4-5g per day

This may not be something you have heard of before. L-Carnitine increases levels of your
androgen receptors. The more sensitive your androgen receptors, the more androgens
you can utilize. As testosterone is an androgen anything that increase androgen
sensitivity, means your body can potentially utilize more testosterone. One thing to clarify
is in order to see the actual benefits, you will need quite a high volume. I would suggest
that you supplement 4 -5 grams per day.

Vitamin D 3,000 – 5,000 IU per day

As I’ve mentioned a few times Vitamin D3 plays a big part in pretty much every crucial
function in the body. This includes acting as a pre sex hormone, playing a role in the
production of testosterone. You saw in the earlier section that Vitamin D deficiency leads
to considerably lower T.

As you now know sunlight is your main source of vitamin D3. Most of your simply don’t
get enough sun exposure. Unless you live somewhere like Phoenix Arizona & work
outside. I would suggest that you supplement D3.

Something else to consider is that the darker your complexion, the more vitamin D3 you
need. As the more melanin you have in your skin, the less vit D you absorb from the sun.
So for most Caucasians I would recommend 3,000 IU per day, if you are African
American or a similar complexion, I’d recommend close to double that. If you are
somewhere between complexion wise, I’d suggest supplementing 4,000 IU.

Vitamin K2 45 - 55 ug per day

As we mentioned earlier K2 has a synergistic relationship with vitamin D3. So if you are
supplementing D3, you ideally will be supplementing K2 as well. As we covered earlier,
K2 aids testosterone production in a couple of different ways. K2 is another vitamin you
are likely to struggle get enough of in your diet. So I would recommend you consider
supplementing, especially if you are supplementing D3!

Urtica Dioica - 360mg per day

Now I know this probably sounds more like some European heavy metal band but it is
actually stinging nettle. Stinging nettle is a proven anti-inflammatory, lower inflammation
equals higher testosterone production. There is also evidence that it lowers aromatase
levels so less testosterone is converted to estradiol.
It may also help to increase free levels of testosterone. In studies it’s been shown that
Urtica Dioica can lower the degree to which SHBG binds to androgens. If SHBG is
binding to less androgens, this means you would also have more free testosterone.
On top of the testosterone boosting benefits. Stinging nettle is believed to support
immune enhancement. So there are a few benefits to supplementing.

D-Aspartic Acid - 2300mg per day

D-Aspartic Acid (DAA) plays an important role in the synthesis & release of testosterone.
It’s also been shown that DAA can help improve fertility for those who suffer from a low
sperm count or quality. Again with 3 months of supplementation, it’s been shown that
sperm numbers increased fairly substantially.

Mucuna Pruriens - 56mg per day

Research has shown that men who supplement with Mucuna Pruriens saw a significant
increase in testosterone production. Mucuna Pruriens has also been shown to lower
prolactin levels. As we have discussed previously excessive prolactin can inhibit
testosterone production, lead to the development of man boobs & negatively impact libido
& erectile health.

The International Journal of Pharmacology have also investigated other properties of

Mucuna Pruriens. They found that is has anti-inflammatory properties and provides anti-
bacterial benefits. Other studies have also found evidence that Mucuna Pruriens may
help the immune system fight against Parkinson's disease.

Bulbine Natalensis
This is a South African herb. In studies it has been shown to increase testosterone by a
humungous 347% and crush estrogen by 35%. This obviously sounds like the perfect
natural testosterone booster. But before you get too excited you need to bear in mind that
study was done on rats.

Now studies have been done on humans, which have shown it to be safe. There haven’t
however been any studies done on the impact of Bulbine Natalensis on testosterone &
estrogen levels. That being said, there are tons & tons of personal reviews from people
who have used it. Based on peoples reviews, it is the arguably the most effective natural
testosterone booster you can use.

I’ve been using it for the past couple of months & I’m a big fan of Bulbine Natalensis. 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 as well!

Pine Pollen
So Pine Pollen is different to other supplements we have looked at so far. Pine pollen
actually contains testosterone. So it provides the body with an additional source of
testosterone that can easily be absorbed and utilised by the body. The testosterone in
Pine Pollen is plant based but as it is close to chemically identical to testosterone
produced in the human body, it’s believed it can help boost your T.

I personally think more research is needed but I’ve worked with people who have had
some good results utilizing Pine Pollen. There are a couple of supplement brands that
supply Pine Pollen. One of the brands I’ve heard great things about is Go Ascent they
also provide a few other extremely high quality supplements. A number of which I’ve used
& can say with confidence they’re products are good. Although I haven’t tried their Pine
Pollen.

Selenium 150 -200mcg per day

Unless you 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.

Iodine 200 -300mcg per day

This isn’t something we covered earlier, but you need Iodine for a well functioning thyroid.
If you don’t eat a lot of seafood, I would suggest that you look at supplementing. You can
supplement iodine, or an organic sea kelp supplement is a good option as well.

Vitamin E 15mg per day

This is something you may want to look at supplementing, as can help aid testosterone
production if you are learner but still have man boobs. Vitamin E is also believed to help
naturally prevent rises in prolactin levels. Remember excessive prolactin can potentially
lead to the development of Gynecomastia/ man boobs & lower testosterone levels. So vit
E supplementation can help to address this.

Ginger 10 – 15g per day

Contains the compound gingerol, which is a powerful anti inflammatory. Gingerol is also
liked to an increase in testosterone production. One study found that infertile men who
supplemented with ginger for three months, saw an increase in testosterone levels of
17.7%.

B Complex
As we covered earlier some B vitamins are more important for testosterone production
than others. Again the main vitamins that impact testosterone production & you may want
to consider are as follows:
 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.

Zinc 10 – 20mg per day

Zinc is one of the most important supplements as far as testosterone production is
concerned & in fact wider health as a whole. Even if you modify your diet in line with how
I’ve recommended, there is a possibility you may not be getting quite enough Zinc in your
diet.
The good news is your body has a high tolerance in terms of how much Zinc you can
consume. So I would suggest you look to supplement about 10 - 20mg per day. This level
of supplementation combined with the type of diet I recommend will ensure you are
definitely getting enough Zinc daily.

Boron 10 mg per day

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

So in short helps you have higher total testosterone levels, higher free testosterone levels
& lower levels of estradiol!
Boron is one of the minerals you definitely need to supplement. As to positively impact
testosterone you need 10mg per day. It’s pretty much impossible for you to get this
amount in a sensible diet. So supplementing is a necessity!

Magnesium 400 – 420mg per day

As discussed earlier, magnesium plays a major role in hundreds of processes in the
body. This includes total testosterone production, free testosterone & stress
management. So has a major positive impact on testosterone levels. Magnesium is
another nutrient I 100% recommend you supplementing as it’s highly unlikely you can get
enough in your diet.
When it comes to magnesium supplementation, I would recommend you take it 30 – 60
minutes before bed. As it can help you sleep more easily. You also need to make sure
that you supplement with a high quality form of magnesium.
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.
Ashwagandha 600mg per day
In studies supplementing 600mg of Ashwagandha over a 3 month period, has been
shown to significantly increase testosterone & strength levels. Ashwagandha has also
been shown to lower cortisol levels over a two month period.
As we know lower cortisol means higher testosterone production. I’ve supplemented
Ashwagandha for several years now & would recommend it for anyone looking to
optimize testosterone & lower stress levels.

Fenugreek 500mg per day

In a two month study, it was shown that supplementation of 500mg Fenugreek both
increased testosterones production & significantly lowered body fat. Fenugreek has also
been shown to also increase libido levels in men, sexual arousal and orgasm strength.

Omega 3 1,200mg per day

We covered the benefits of Omega 3 earlier. Making you sure you get enough omega 3
daily will help increase testosterone production & lower inflammation. I suggest that you
supplement with Omega 3 on days you don’t consume oily fish. Final thing to note is that
you want to make sure you buy Triglyceride form omega 3 oils. Norwegian fish oil is what
I’d advise you purchase as this is the “Gold Standard”.

Creatine Monohydrate 5g per day

Creatine is one of the most tested supplements out there. It helps improve gym
performance & muscle mass gains. While it doesn’t directly impact total testosterone
levels, it does increase DHT. This is a bioactive form and more androgenic metabolite of
the testosterone molecule.

DHT plays a role in the development of secondary male characteristics like a deeper
voice, facial hair, etc. Plus indirectly the muscle mass gains will help you with higher
levels of total testosterone production.

Some people & creatine brands will say that you need to load for the first few days to
“saturate” your creatine levels & then cycle it. I’d actually advise that you just take a
smaller amount daily. 5 grams per day is pretty much ideal. Any more than this & you can
potentially damage your kidneys!

Military Muscle
I have a pretty low opinion of the majority of testosterone booster complexes. One of the
very few that I actually rate highly is Military Muscle. This is for two key reasons, all the
ingredients havebeen clinically proven to increase testosterone. All the ingredients are
actually in a high enough concentration to positively impact T.

This sets Military Muscle apart from the vast majority of other supplements on the market.
Most supplements either contain junk ingredients that have little or even worse no
scientific backing they boost testosterone. Or they contain ingredients that boost
testosterone but in so little concentration, it still won’t have a positive impact on
testosterone production! In terms of the ingredients. Military contains a massive 11
ingredients that boost testosterone.
All of them you will recognise as supplements we have covered throughout this chapter &
they are as follows:

Zinc
D3
K2
Boron
Vitamin A
Iron
Fenugreek
Ashwagandha
Urtica Dioica
Mucuna Pruriens
D-aspartic Acid

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.
14
EXPERIMENTAL
WAYS TO
BOOST
TESTOSTERONE
I’m sure you have heard of several weird & wonderful things that are rumoured to boost
testosterone but which are true & which are false? Well that is precisely what we are
going to look at in this chapter. Some of the more unconventional methods rumoured to
boost testosterone production that actually work.

Icing the balls

This is one of the more popular things said to increase testosterone. However there is no
direct evidence that cold therapy can raise testosterone levels. There is however indirect
evidence that exists & suggest keeping the testicles cool, will help to boost T.
A study conducted in 1988 in Finland investigated serum levels of testosterone,
Luteinizing Hormone/ LH & prolactin (plus some other hormones) in men after a 2 hour
stay in a cold room (10 degrees Celsius).

There were no significant changes in the serum concentration of testosterone or LH.

However cortisol fell by 20% and prolactin fell by 48%. This could mean that long term
keeping the testicles cooler could lead to higher levels of total testosterone due to lower
cortisol & prolactin levels.

I wouldn’t recommend dipping your testicles in ice. Multiple studies have however
suggested that your testicles perform best when cool (that’s why they hang down). So I
would suggest wearing looser/ baggier underwear & avoiding hot water coming in to
direct contact with your testicles.

Sunning Your Balls

Now this may seem counter intuitive given the last one we just looked at is icing your
balls. However sunning your balls, is possibly the most effective testosterone hack, that
you probably aren’t using!

Abraham Myerson’s study published in “The Journal of Clinical Endocrinology” looked at

how sun exposure to bare skin greatly increased testosterone production. They found
that men who exposed their torso – chest, and back – to UV light saw their testosterone
levels increase to 120%.

They found that men who exposed their testes to UV light. Saw testosterone levels
increase by a whopping 200%! So in short, if you can do so without being arrested. Sun
your balls! With exposing your torso being a good back up!

Cobra pose
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 testosterone levels increase by up to 33%!. Other studies have
shown holding the cobra pose can bring a considerable testosterone increase.

Good Posture/ Power poses

Having good posture greatly lowers cortisol & brings a wealth of health benefits. So it
shouldn’t surprise you that adopting a power pose can help boost testosterone. Think
about Spartans or any uber masculine man. They stand back straight chest out, legs wide
& aren’t afraid to fill up the space they are in.
I believe that the testosterone boost is only temporary. I would suggest you try adopting
power poses before you have to “perform”. Before something like a big meeting,
interview, delivering a presentation, even before a hot date. Try it & see how much more
powerful & confident you feel!

Chopping Wood
An hour of chopping wood increases testosterone by up to 48%! This is regardless of age
& health. That is a bigger spike in testosterone than any other kind of resistance training.
So you may want to invest in an axe!

Red Light Therapy

This may be something that you have heard about. There is limited research in to red
light therapy & it impacting testosterone levels. The research to date however has been
promising. There was a rat study which showed that 670nm light caused an increase in
serum testosterone.

There have been anecdotal information from men who have been using red light therapy
to increase testosterone levels. With this article by Ben Greenfield in Mens Health being
one of the more popular quoted sources.

You then have guys like Mike Mutzel who used red light therapy for 12 – 15 minutes per
day for 90 days. Mike says he doubled his testosterone levels from 501 ng/dL to 902
ng/dL. Perhaps even more impressive, is that his free testosterone levels doubled as
well. Increasing from 8.2 pg/mL to 15.4 pg/mL.

I’m actually planning on trying red light therapy myself. I’m waiting for my red light device
to arrive. So once it does & I’ve had some time to test it, I’ll let you know my experience &
if I recommend the device.

Walking
Now you may be thinking this is basic but research published this year (Feb 2021) found
that men who took under 4,000 steps per day, had a far higher chance of suffering from
testosterone deficiency.

If you think about this logically it makes sense. Walking lowers cortisol, burns calories, so
will help keep you leaner & assuming you are walking outside (you should be) you will get
lot more vitamin D exposure. So all greatly help increase T. I’d personally recommend
you actually aim for 10,000 steps daily.
15
CONCLUSION
Well we are at the end. This all you need to know to find your inner Spartan Warrior &
have the testosterone levels to rival one. You reading this book is great but you need to
make sure you take action!

If you follow this guide & put these things in to action, short of you having a serious
medical issue you will see your testosterone levels increase quite considerably! Not just
that you should see all areas of your life improve.

You will be a stronger, more focused, more confident, virile & simply better version of you!
You will be rebelling against a failed society that wants you to have low testosterone and
as a result will see all aspects of your personal & professional life improve!

If you have any questions please write me at [email protected]