101 All Natural Testosterone Boosters Bonus PDF

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i
Table Of Contents
CHAPTER 1: Foods For More Testosterone
FOODS FOR MORE TESTOSTERONE PAGE 4

POTATOES PAGE 5
MACADAMIA NUTS PAGE 6
BEEF JERKEY PAGE 7
T-BOOSTING COFFEE PAGE 8
BRAZIL NUTS PAGE 9
EXTRA VIRGIN OLIVE OIL PAGE 10
RAISINS PAGE 11
PARSLEY PAGE 12
GINGER PAGE 13
RAW CACAO PAGE 14
WHOLE EGGS PAGE 15
ARAGAN OIL PAGE 16
AVOCADO PAGE 17
WHITE BUTTON MUSHROOMS PAGE 18
SPINACH PAGE 19
ASPARAGUS PAGE 20
QUINOA PAGE 21
BANANA PAGE 22
OYSTERS PAGE 23
COCONUT OIL PAGE 24
GOAT MILK PAGE 25
HERRING PAGE 26
TOMATO PAGE 27
TURMERIC PAGE 28
SALMON PAGE 29
GARLIC PAGE 30
ii
Table Of Contents
CHAPTER 1 (continued): Foods For More Testosterone
BERRIES PAGE 32
ONIONS PAGE 33
HIGH QUALITY SALT PAGE 34
CHAPTER 2: Workouts To Increase Testosterone Levels
WORKOUTS INCREASE
PAGE 35
TESTOSTERONE LEVELS
ANABOLIC RUNNING PAGE 36
STRENGTH TRAINING PAGE 37
OLYMPIC EXERCISES PAGE 38
T-BOOSTING WORKOUT #1 PAGE 39
T-BOOSTING WORKOUT #2 PAGE 40
SHORTER REST PERIODS PAGE 41
THE COBRA PAGE 42
ANABOLIC CARDIO BEFORE WEIGHTS PAGE 43
LESS ENDURANCE TRAINING PAGE 44
AVOID OVERTRAINING PAGE 45
CHOP DOWN TREES PAGE 46
JUMP ROPE FOR CARDIO PAGE 47
MAKE CALS A STAPLE PAGE 48
ADD IN HILL SPRINTS PAGE 49
CHAPTER 3: Lifestyle Changes
LIFESTYLE CHANGES PAGE 50

MORE SLEEP PAGE 51
STRESS LESS PAGE 52
iii
Table Of Contents
CHAPTER 3 (continued): Lifestyle Changes
PRAYER / MEDITATION PAGE 53

HAVE MORE SEX PAGE 54
CHECK YOUR PRESCRIPTION DRUGS PAGE 55
CHECK YOUR DENTAL HEALT PAGE 56
FIX YOUR POSTURE PAGE 57
WIN TODAY PAGE 58
PROBIOTICS PAGE 59
TAKE CARE OF YOUR TESTES PAGE 60
EAT ORGANIC PAGE 61
AVOID TESTOSTERONE KILLING
PAGE 62
HYGIENE PRODUCTS
MORE FUN IN THE SUN PAGE 63
WORK ON YOUR GOLF SWING PAGE 64
PICK UP HOCKEY PAGE 65
STOP EATING SMALL MEALS PAGE 66
PICK UP A COMBAT SPORT PAGE 67
AVOID HORMONE REPLACEMENT
PAGE 68
THERAPY
OMEGA 3 VS. OMEGA 6 PAGE 69
GLASS BOTTLES PAGE 70
CHAPTER 4: Morning Testosterone Ritual
MORNING TESTOSTERONE RITUAL PAGE 71

ANCIENT ED FIX PAGE 72
COLD SHOWERS PAGE 73
SKIP BREAKFAST PAGE 74
TAKE A QUALITY MULTIVITAMIN PAGE 75
AVOID ESTROGENIC TOOTHPASTE PAGE 76
iv
Table Of Contents
CHAPTER 5: Testosterone Crushing Habits
TESTOSTERONE CRUSHING HABITS PAGE 78

TOO MUCH ALCOHOL PAGE 79
WATCHING PORN PAGE 80
SMOKING SHRINKS YOUR BALLS PAGE 81
TOO MANY CALORIES PAGE 82
WAY TOO MUCH COFFEE PAGE 83
CHAPTER 6: Dietary Tricks
DIETARY TRICKS PAGE 84

TOO MUCH PROTEIN PAGE 85
CHOW DOWN ON CARBS PAGE 86
EAT A TON OF FAT PAGE 87
SUGAR INTAKE PAGE 88
VEGETARIAN DIET PAGE 89
GO ORGANIC PAGE 90
EAT MORE CHOLESTEROL PAGE 91
COFFEE VS. TEA PAGE 92
INTERMITTENT FASTING PAGE 93
AVOID THESE FOODS PAGE 94
SOY PROTEIN PAGE 95
STAY HYDRATED PAGE 96
APPLE CIDER VINGAR PAGE 97
AVOID MERCURY PAGE 98
NOT TOO MUCH FIBER PAGE 99
PASS ON THE MARGARINE PAGE 100
TOO LITTLE CALORIES PAGE 101
v
Table Of Contents
CHAPTER 7: All Natural Supplements
ALL NATURAL SUPPLEMENTS PAGE 103

SUPPLEMENT WITH TURMERIC PAGE 104
ASHWAGANDHA ROOT PAGE 105
FORSKOLIN PAGE 106
CREATINE PAGE 107
HORNEY GOAT WEED PAGE 108
ZINC PAGE 109
CLA PAGE 110
MACA POWDER PAGE 111
INDIAN GINSENG PAGE 112
ZMA PAGE 113
vi
Introduction
Welcome to the guide which will give you 101 testosterone/anabolic boosting tips,
foods, lifestyle changes, and techniques where you can naturally bolster your
master male-hormone for more sex drive, greater performance in the bedroom,
more muscle, and more energy.
Testosterone is the “king” of all hormones for men. It’s crucial you look through
this text and begin adding / subtracting some of the things in your life so you can
have as much testosterone as you desire.
Listen. The world is not friendly to a man’s T-levels. It’s bad enough we hit a
natural decline biologically once we hit 30 years old. However, there are plenty of
other ways our testosterone gets attacked on a daily basis, many of them being
listed in this manual and giving you an option of what you can do about it.
Read through each of these 101 testosterone boosting techniques and get started
adding them into your everyday routines. Enjoy!
vii
1
FOODS FOR MORE

TESTOSTERONE
In the following pages you’ll discover foods which naturally increase testosterone lev-
els despite your age or fitness level. Be sure to fit these foods into your daily nutrition
regimen for maximum testosterone boosting results. Our advice is to not go a single
meal without 2-3 of these foods loaded onto your plate. Stuff these snacks into your of-
fice desk drawer for an instant shot of testosterone directly in the middle of your day
or anytime you need a quick boost of muscle building and sex-drive rocketing hor-
mones. A diet high in these foods have also been shown to help men stay lean.
8
Testosterone Boosting Foods
Potatoes
Potatoes are a testosterone safe carbohydrate source packed with

nutrients. You can consume either sweet potato or white potato and still
receive the same testosterone boosting benefits. If you are seeking a more
nutrient packed potato to add essential vitamins and minerals into your
blood stream then go with sweet potatoes.
Truth is, high carbohydrate diets do help men increase their testosterone
levels. Most men when dieting go on “low carbs” diets which ultimately
lowers their testosterone levels and decreases their sexual performance. So
don’t kick the carbohydrates if you want to operate as every man should
between the sheets.
Potatoes are also a better option than grains and processed sugars in
regard to testosterone levels. When you do add carbs to your meals, there
could be no more optimal choice for your testosterone levels than potatoes.
Get Even More Testosterone
9
Macadamia Nuts
Monounsaturated fats macadamia nuts are key players in keeping testosterone

levels sky-high. Again, counter-cultural to what many men believe, low fat diets
are not the best option regarding your testosterone levels. That’s why so many
men struggle with “low fat” diets is because it destroys their master male
hormone for sex, building and maintaining muscle, and keeping their energy
levels high throughout the day.
What we love about macadamia nuts is the fact that these healthy, T-boosting
fats can be stored in your office desk or come in handy as a snack on the way
home from work. Keep them with you in glove compartment and pop these
testosterone treats in your mouth anytime you need an extra surge of manliness.
10
Beef Jerky
It is rare to find a snack as testosterone packed as beef jerky. And one which is
easily accessible anytime, anywhere. Beef jerky is loaded with testosterone
boosting amino-acids which help bolster your sex-drive and maximize your male
hormone levels for other perks like building muscle, burning fat, and maintaining
high energy levels throughout the day (yes, even through the midday “crash” that
takes down everyone at the office).
Beef Jerky is a very lean protein source with almost no fat in it whatsoever. And
although we highly encourage you to eat tons of healthy fats throughout the day,
this snack makes up for it’s lack of fat with T-boosting aminos.
Similar to the macadamia nut you can keep this power packed meat with you
anytime for a quick and easy testosterone recharge.
11
T-Boosting Coffee
It’s no surprise that caffeine has been shown to stimulate sexual performance
and help you burn fat at the same time. But if you add this one simple trick with
your coffee each morning your testosterone levels will be flying off the charts.
Instead of a plain ole’ cup of Joe, add in a tablespoon of organic, extra-virgin

coconut oil and a tablespoon of grass-fed butter to add a little bit of buttery
flavor, a creamy texture, and infuse this morning beverage with testosterone
boosting fats.
We highly recommend drinking a cup of this testosterone boosting coffee before

sex also so you can stimulate your sex-drive and enhance your bedroom
performance with more stamina and energy to go the distance.
12
Brazil Nuts
You have probably seen these nuts before and ate them without knowing what
they really were and how they can supercharge your testosterone levels. Brazil
nuts, although not as anabolic as macadamia nuts do have a
very high concentration of selenium (2739% of the RDA) which is directly linked
to testosterone production.
It is especially important to consume Brazil Nuts to consume enough selenium if

you are not currently taking a multivitamin. All you need is just a handful of
Brazilian nuts a day. Better yet, through them together with macadamia nuts in a
homemade trail mix for a testosterone packed treat.
13
Extra Virgin Olive Oil
A recent study confirmed that men who changed their main fat source
(remember, fat is great for men), to extra virgin olive oil increased testosterone
levels by 17%. Not bad. Especially considering this oil is incredibly easy to find,
can be added with any meal, and is one of the most flavor packed oils you can
consume.
Extra virgin olive oil has fantastic fat ratio for testosterone production. 73%
monounsaturated fats, 14% saturated fats, 13% polyunsaturated fats. There’s no
doubt about it, it’s a winner. Here’s a tip however. If you plan on using olive oil
as your oil pulling solution in the Ancient ED Fix program, do not swallow the
olive oil after performing your morning ritual. It will be packed with toxins.
Instead, spit it out in the garbage as directed. And we’ve tried a shot of olive oil
anyway, wouldn’t recommend it. Be sure to make sure your olive oil is from a
trusted brand and is organic and extra virgin.
14
Raisins
Who knew those little, plump, dried up grapes could help increase your
testosterone to optimal levels. A handful of raisins are a great snack for
testosterone. It’s a natural anti- inflammatory and is packed with
antioxidants such as resveratrol which is linked to increased testosterone
and lowered estrogen levels.
Remember, inflammation is the most destructive cause of erectile

dysfunction. When you have inflammation in your body and attacking the
capillaries of the penis it becomes nearly impossible to achieve an erection.
It also significantly lowers your sex-drive. If you or your partner are
experiencing a lower than normal sex-drive be sure to both snack on
raisins throughout the day. It’s gender friendly. Also, raisins are easy to
throw into your T-boosting trail mixes or keep in your desk for a healthy,
male-hormone boosting sweet treat.
15
Parsley
This little green herb can be added to almost any entree to enhance the flavors of
your meal. Parsley contains a compound called apigening – this compound
increases StAR (steroidogenic acute regulatory protein) inside the testicular
leydig cells. More parsley = more StAR = better conversion from cholesterol to
free testosterone = more free testosterone. Seems like a complicated process but
don’t worry, the parsley will take care of it all for you.
Add this all-natural herb to the top of a steak or throw it into your salad for that
extra testosterone boost.
16
Ginger
Ginger is one of those common household spices you can use to flavor up your
meals and add a little “kick” to your coffee if you so please. You’ve most likely
seen ginger on the side of your sushi plate as well and just the smell of it gave you
a punch to your nostrils. This spice is very potent in flavor and for testosterone
production. In fact, ginger has been shown to increase testosterone production by
17% when used in the form of a supplemented ginger root powder or pill, daily.
Another benefit of this spice is that it acts as a very strong anti-inflammatory,

helping lower your body of testosterone killing inflammation. And as discussed
before, inflammation also has the ability to shut down your penis until you
reduce this silent killer. Consume via raw ginger or with supplementation every
day to reap the testosterone boosting benefits of this potent spice.
17
Raw Cacao
This stuff is far from the Nestle chocolate powder you put in 2% to make
chocolate milk. Real cacao is actually very strong and bitter. Just a small price
to pay (flavor wise) for the testosterone boosting benefits of this potent jungle
spice.
Raw cacao is a dense, testosterone enhancing food. RAW cacao is not heated,
processed or refined. Instead raw cacao is a bitter version of chocolate and
maintains its antioxidants which are shown to reduce testosterone killing
inflammation. Not to mention raw cacao is loaded with friendly gut bacteria to
help keep your digestive system in tact and free from the bad bacteria which
causes abdominal distress and could effect your sex-life. Raw cacao also has the
perfect fat ratios for enhancing your testosterone production. [61%] saturated
[37%] monounsaturated [2%] polyunstaturated
18
Whole Eggs (not just the whites)
Every man wants to start his day RIGHT. Instead of grabbing for the toast and
jam in the morning, fry a couple of fresh eggs in testosterone boosting olive oil
for one of the best breakfasts you can consume to start your day and your T-
levels on the right track.
Eggs are considered the world’s perfect protein and contains every amino acid
you need to ramp-up your sexual performance and vigor. Not only are eggs rich
in aminos but they are packed with an optimal fatty-acid ratios for testosterone
production. [38%] saturated fats [44%] monounsaturated fats and [18%]
polyunsaturated.
Yet don’t make the same mistake most men (with lower testosterone) make. Egg
yolks also contain the hefty amount of nutrients, fat, aminos and cholesterol you
need, which is a direct precursor of testosterone.
19
Aragan Oil
Not many men have heard about this oil. Especially because a lot of women use
this oil as a moisturizer for their face and hair. However, extra virgin Argan oil
can be used as a significant source to your male-hormone boosting needs. In
fact, it’s been shown to work just as powerfully as it’s brother oil, olive oil.
A recent study reported using aragan oil as your main source of dietary fat for
two weeks increased testosterone levels by 20%. That’s 3% more than your
extra virgin olive oil. Our advice is to dump this tropical oil all over your salads
for maximum benefits. What guy wouldn’t want a 20% increase in testosterone
levels in 2 weeks, right? Get this into your nutrition regimen asap.
Oh and if your wife or girlfriend does have this oil sitting in the house, please
make sure it’s the edible kind and not one mixed in with hair and moisturizer
chemicals.
20
Avocado
Avocados are one of the healthiest, most nutrient dense fruits you can consume
on a daily basis. And consume on a daily basis you shall if your goal is to
increase testosterone levels. Avocados have incredible healthy fat ratios [71%]
Monounsaturated fats [16%] saturated fats and [13%] is polyunsaturated fats.
Again, your testosterone production rides on how much healthy fat your
consume throughout the day. Avocados are quick and easy to eat and go great
with almost anything.
Our recommendation? Eat half an avocado with your testosterone boosting egg
breakfast and throw the rest of the avocado in the salad you plan on eating with
lunch. An avocado a day will keep the low-T doctor away. So don’t skip out on
this powerful hormone boosting fruit.
21
White Button Mushrooms
White button mushrooms help protect your testosterone levels in different

ways than the foods listed previously. The small, yet powerful edible fungi have
secret anti-estrogenic effects, naturally blocking the aromataze enzyme which
converts your coveted testosterone into estrogen. That’s right. There are
enzymes which turn the testosterone you are working so hard for into the
female hormone estrogen. Not to be alarmed, through these white button
mushrooms into your morning 3-egg omelet, or fry them up and layer them on
top of a thick piece of sirloin for dinner.
And these mushrooms are very inexpensive as well so you can buy them in bulk
and consume them everyday to keep your testosterone levels protected from
converting into estrogen.
22
Spinach
If you ever needed a reason to like spinach, here’s one. Spinach is packed with
magnesium, a powerful mineral proven to boost testosterone levels and also
increases your natural sex steroid levels (ecdysteroid is found in spinach). This
dark leafy green also increases nitric oxide giving you insane muscle pumps
throughout the day and can also improve your bedroom performance by
increasing blood flow to your erection.
Our recommendation is to eat spinach raw in a salad or to juice the spinach with
maybe a morning shake or evening pre-sex smoothie. Do not cook the spinach
as this will strip the green leafy vegetable of it’s vital nutrients needed to tune-
up your testosterone production. You can consume baby spinach or regular
spinach, there is not difference in nutrients between the two.
23
Asparagus
This vegetable is another one of those dark green, nutrient packed foods that will
greatly help you increase your testosterone levels. Asparagus has been shown to
naturally increases folic acid and potassium, both of which enhance sex drive and
sexual performance.
This green veggie is also packed with vitamin E which has been shown to
increase testosterone levels. And remember that sex steroid in spinach called,
ecdysteroids. Well asparagus has got it too. And be sure to keep this in mind
when shopping for your vegetable selections. The darker and the more green, the
better.
24
Quinoa
Quinoa is one of the only “grain-esk” food products we will recommend for
enhancing testosterone levels. Most often we encourage potatoes, fruits, and
other vegetables, however this product has natural plant steroids called steroid
saponins which naturally increases testosterone levels. Gotta love those plant
steroids, right?
Quinoa also acts as a natural ZMA supplement, which is a common bodybuilding

supplement men take to increase their testosterone levels as they sleep to
increase muscle growth. Quinoa contains zinc, magnesium, and l-arginine which
not only helps you sleep better in a deeper state for a spike in T-levels but also
improves your sexual performance by increasing blood circulation in your penis
for more “pumps” in the bedroom when the mood strikes. Overall, quinoa is a
testosterone and sex booster which will probably become one of your new
favorite foods after the first night you try it.
25
Banana
Most often, we can just look at foods and know what they are good for. For
example, look at a heart and look at a tomato. Not only are they a resemblance
but tomatoes actually promote improved blood circulation and heart health.
Take a look at a walnut and you’ll see it looks just like a brain. So it’s no wonder
the walnut is eaten for healthy brain function and to protect against memory
loss.
Bananas are no different. Yes, they look like a penis. And for good reason as this
fruit promotes an increase in libido, sexual health and performance and they
also contain good amounts of potassium, vitamin b6 and Bromelain enzyme,
which has been shown to boost your master male hormone, testosterone. Throw
bananas into your morning smoothies or eat on the run for a powerful sex-
enhancing snack.
26
Raw Oysters
Not going to lie to you here. This seafood is not our favorite. However it is one of
the most powerful foods you can consume to ramp up your testosterone levels.
Oysters are one of the richest sources of the vitamin zinc, which is shown to be a
strong testosterone boosting mineral. Most men are low on the nutrient Zinc
which is surprising because as a guy it’s one of those key nutrients you do not
want to miss out on. If you are not taking a multi-vitamin and you are low on
zinc levels then oysters will be a great way to throw your testosterone levels back
into high gear.
And as an added bonus, oysters are also believed to be a powerful aphrodisiac,

which increases both you and your partner’s sex-drive. Most experts believe this
is mainly due to the high concentration of zinc.
27
Coconut Oil
Coconut oil is another one of the options you will be using in the Ancient ED Fix
program as a part of your morning ritual to completely reverse the symptoms of
erectile dysfunction. Remember, if you are using coconut oil as one of your oil
pulling techniques then please do not consume this oil during your morning
mouth cleaning ritual. You will only swallow all of the harmful agents you
purposely were extracting.
Aside from that, coconut oil is extremely powerful as a testosterone boosting

food. A study in the Journal of Endocrinology proved coconut oil raises muscle-
strengthening growth hormones and other master hormones for four hours,
making it an ideal pre-workout boost 2 hours before a workout or before sex.
Coconut oil is also rich in testosterone boosting fats and should become one of
the oil “staples” in your everyday diet. The others again include olive oil or aragan
oil.
28
Goat Milk
Stress is one of the most potent ways to shrink your testosterone levels. It
causes the adverse testosterone response you want by increasing the stress
hormone called cortisol. Think of cortisol like the Kryptonite to Superman. It’s
the one thing which can massively drag your testosterone levels into the dumps
and eventually you’ll be looking up a massive hole trying to find your way out.
If you’ve got stress, then drink some goat milk. It’s filled with the amino acid,
tryptophan which is an essential precursor for mood-improving serotonin, one
of those “feel good” chemicals in your brain which keeps you positive, relaxes
you, and prevents your body from increasing those testosterone damaging
cortisol levels. Keep your testosterone high by staying far, far away from the
stress.
29
Herring
Just one simple portion of herring is loaded with 115% of your ideal vitamin D
consumption for the day. It’s that same vitamin you soak up when you’re
standing outside in the sun. However, unless you have a job in construction,
chances are you are not getting enough Vitamin D in your blood stream, which
is where herring comes in.
If you didn’t know already, Vitamin D acts as a natural steroid which is

essential for manufacturing sex-boosting and muscle-growing testosterone. If
you are not a fish eater, then look for other ways to get Vitamin D into your
body, whether via the sun or through a multi-vitamin. However, if you’re
looking for one of the best foods to eat throughout the week that’s loaded with
testosterone boosting vitamins then look no further.
30
Tomato
Similar to the white button mushrooms we described earlier in this chapter,

tomatoes have an estrogen blocking component to them which proves
extremely powerful for maintaining high testosterone levels. Just one
tomato each day and you can block estrogenic stress hormones with
lycopene, and amino acid hidden away in the flesh of this juicy fruit.
And not only are they great for protecting against testosterone lowering
compounds but tomatoes are also proven to lower blood pressure for
improved blood flow circulation during sex and can help men who may be
struggling with erectile dysfunction.
31
Turmeric
Just a few pages back we mentioned how stress can release the testosterone
decreasing hormone called cortisol. Turmeric has the ability to give you those
same “feel-goods” to prevent your cortisol levels from getting too high and
causing a drop in you precious male hormone levels.
It’s also a powerful, all-natural anti-inflammatory which is incredibly important

if you want to maintain high and health T-levels. Inflammation has not only
been shows to reduce testosterone but also decrease sex-drive, and be the
primary cause of erectile dysfunction.
So consume turmeric in the mornings for less stress, more testosterone and
more inflammation fighting compounds so you can experience more
testosterone and have a higher sex-drive throughout the entire day. We
recommend using the most potent and bioavailable turmeric available. 
 
=> Order The Most Powerful Turmeric Extract Here For More Testosterone
32
Salmon
Smoked salmon will make you testosterone rich! And here’s why...
Smoked salmon is loaded with all of the essential amino acids your body craves
for optimal testosterone production. Not only are you increasing testosterone
through these amino acids but the omega-3 fatty acid content in salmon also
reduces inflammation in the body, lowering cortisol levels and inversely
increasing testosterone levels that much more.
When looking for salmon, be sure to seek products labeled “wild caught” as
these salmon have more omega-3 fatty acid content to fats that will fight
testosterone destroying inflammation for you.
33
Eat Garlic
Based on a study by the Journal of Nutrition, garlic supplements help

increase testosterone production by altering protein anabolism. And the
great news is garlic is an ingredient which can be easily incorporated into
your diet and always adds a delicious addition of flavor.
You can do this either by sprinkling garlic powder on your food or simply by
incorporating more garlic cloves into your cooking. If you're someone who is
truly serious about increasing your manly hormones then you just can’t pass
up on this very quick and easy way to boost your testosterone levels.
34
Berries
Berries are great for boosting your testosterone levels for two indirect reasons.
One of them being berries are fully-loaded with inflammation fighting
antioxidants, the “silent killer” of your testosterone levels and has been shown
to cause trauma to your penis (erectile dysfunction) as well. Not only will you
lower the inflammation in your body but you will also get a sweet snack in
without the blood sugar spikes shown to reduce testosterone levels.
You want to avoid those highs and lows of blood sugar at all costs and keep
your testosterone levels consistent and healthy. Our recommendation is to
add berries into your diet with your breakfast or following any workout.
35
Onions
In a study that was conducted on rodents by Iranian scientists it was shown

that onions were able to increase testosterone levels in mice as high as 300
percent. Not bad, for mice. And because we are much larger than rodents we
may expect such a huge uptick in testosterone yet there’s no doubt eating
onions can make a difference. According to a research done at Tabriz
University in Iran, onion juice can raise testosterone levels as much as
substances some of the most potent artificial test boosters on the market.
Recent studies have also shown onions to be a high source of antioxidants

which again, protect the production of testosterone and sperm in the genitals.
36
High Quality Salt
This one is more of a preventative measure. Most processed, white salts are
loaded with inflammatory components including chloride which has been
shown to reduce testosterone levels. Instead, use all-natural pink salts as these
are packed with more trace minerals that add value to your health and do not
clump your arteries.
37
2
WORKOUTS TO INCREASE
TESTOSTERONE LEVELS
There are two types of workouts. Ones that will crush your testosterone levels and oth-
ers that will maximize your testosterone and help you increase lean muscle mass,
ramp up your sex drive, and have an overall sense of energy and youthful vitality
again. You see, exercise should never be about how many reps and sets I can do in the
gym, or how many hours I can spend working out. Your goal is optimizing your master
male hormone. And we’re about to show you how.
38
Testosterone Boosting Workouts
Anabolic Running
Anabolic Running is the only cardio system built specifically for men to increase
testosterone levels, boost sex-drive, and pack on lean muscle mass. Other forms
of cardio like traditional jogging or even certain forms of high intensity interval
training can reduce your testosterone levels significantly.
Add in these 16-minute Anabolic Running workouts each week and watch your
testosterone levels and your sex-drive soar to new heights. That’s right, only 16
minutes of running each week and you will be able to maximize your master male
hormones.
 
39
Strength Training
There’s no doubt about it. Strength training is one of the best ways to build your
testosterone levels from the floor up. In fact, a recent study shows that in just 4
weeks of resistance training men increased testosterone levels by 40% and lowered
cortisol levels by 24% which is like killing two birds with one stone.
Yet be careful not to spend too much time in the gym lifting weights as too much
time spent in the gym can actually increase cortisol levels and decrease
testosterone levels (the opposite of what you’d like). Our advice, keep your
workouts short and productive. Time your workouts for no longer than 45 minutes.
Not only will you crank up your testosterone levels once you start strength training
again but you will also build lean muscle tissue and burn through stubborn fat
giving you more sex appeal, energy, and strength underneath the sheets and
throughout your entire day.
40
Olympic Exercises...
There’s certain exercises you will want to perform to maximize your male
hormones and it’s not the bicep curl or crunches. The #1 group of exercises you
want to utilize to crank up your testosterone levels and maximize your time in the
gym are called Olympic Lifts. These exercises include the squat, deadlift, snatch,
hang clean, and the front squat. Yet why are these exercises more “testosterone-
building” than the rest?
Olympic movements recruit more muscle fibers than for example a bicep curl. The
more muscles are being worked at one time, the more stress that is being applied
to your muscular system at once, the more anabolic hormones are released during
the exercise.
41
T-Boosting Workout
Follow This T-Boosting Workout

10 overhead squats (holding a barbell or dumbbells; go as heavy as you can
while still completing the set with good form)
15 burpees
Rest 1 minute.
Do three sets with minimal rest:
Followed By:
10 deadlifts (go as heavy as you can while still completing the set)
15 Front Squats
Rest 1 minute.
42
T-Boosting Workout #2
Follow This T-Boosting Workout

10 squats (holding a barbell or dumbbells; go as heavy as you can while still
completing the set with good form)
15 kettlebell swings
Rest 1 minute.
Followed By:
10 deadlifts (go as heavy as you can while still completing the set)
15 Kettlebell squat jumps
Rest 1 minute.
43
Shorter Rest Periods
If you’re already an exerciser and struggling with low testosterone levels, here’s a
tip you may want to start implementing right away. Because this one other aspect
of your training can influence your testosterone levels positively or negatively. If
you're regularly engaging in lengthy, drawn-out workouts with long rest periods or
excessive endurance exercise, then your testosterone levels may be taking a huge
hit. Workouts lasting longer than about an hour may begin to spike cortisol levels
and subsequently decrease testosterone.
Research has also shown that a shorter rest period between sets (one minute
versus three minutes) elicited higher testosterone hormonal responses following a
bout of resistance training. So to maximize your testosterone response, keep your
rest periods short and total workout time to 60 minutes or fewer.
44
The Cobra
Want to increase your testosterone naturally and in 2-3 minutes. Here you go.
“The Cobra” is a yoga pose which has been shown to increase testosterone levels
in as high as 33% in men. At the same time this one move decreases cortisol levels
- the “anti-testosterone” hormone.
What’s so great about this discovery by Russian scientists is that this move does
not require heavy weight lifting, or any other form of exercise which may do more
harm on the joints depending on the individual. Instead, this yoga pose is a
relaxing, simple, and all natural way to increase your testosterone levels in only
minutes.
45
Anabolic Cardio Before Weights
Studies show that when you follow an Anabolic Running cardio regimen before you
workout with weights you actually increase your testosterone levels more than if
you were to save the running for an after workout cool down. So if you are one of
those individuals who likes to go for a run after a heavy weight lifting session, our
advice is don’t. Not if you want to maximize your testosterone levels.
Instead, start your workout with a 4 minute Anabolic Running workout. From
there, hit the weights and your testosterone will be in tip-top shape. Be sure to look
at the advantages of Anabolic Running listed on page 35 of this manual.
46
Lower The Amount of Endurance Training
There’s a reason endurance runners usually have very skinny legs and arms
compared to those athletes sprinting in the 100 meter dash. It’s clear, one
training method is everything you could want to boost your testosterone and
muscle mass. Short sprints, which release growth hormone and heighten T-
levels. Endurance training on the other hand has been shown to greatly reduce
testosterone production and can even lead to infertility issues as well as erectile
dysfunction. Unless you are training for a marathon, forget the endurance
training. Or at least lower it to once per week. All other cardio should be anabolic
cardio if you want to maintain high testosterone levels and boost your sex drive.
47
Avoid Overtraining
Want something that’s going to shut-down your testosterone real quick? Of

course not. Yet overtraining is a common way fitness enthusiasts watch their
testosterone levels plummet. If you want to build muscle and burn fat, it’s not
about how long you can stay in the gym and workout. No. It’s about optimizing
your master male-hormone levels and let those hormones do all the muscle
building and fat burning work for you. So if you are an exerciser, be sure to keep
your workouts under 45 minutes and keep the amount of workouts throughout
the week between 3-5.
48
Chop Down Trees
Dr Ben Trumble from the Institute of Social, Behavioral and Economic Research
at the University of California, Santa Barbara sampled the testosterone levels of
men after playing a game of soccer and after chopping down trees. The study,
which eventually became published in Evolution and Human Behavior, found
that one hour of tree chopping resulted in a 48 percent increase in salivary
testosterone levels in all men, regardless of age or state of health. By contrast
levels increased by only 30.1 per cent during a soccer game.
So whether you are “in-shape” or “out of shape”, young or old, this simple
movement can drastically increase your testosterone levels in the very first
workout. Now, most of us don’t have an axe and wood to chop so a great
alternative is using a “chop like” motion with a sledgehammer on a big tire or
even using the cable-pulley system at your local gym.
49
Jump Rope For Cardio
Jump roping is one of the best high intensity exercises you can incorporate at the
beginning or end of your routine for a quick boost in testosterone. This activity
will not only help increase your testosterone levels but will help you get lean
while maintaining all of your muscle mass.
50
DO CALISTHENICS
One of the best approaches to strength training to increase testosterone is called
progressive calisthenics. These are body weight exercises such as push-ups,
squats, pull-ups, bridges and leg raises which can trigger testosterone production
because they are full body movements which require plenty of muscle recruiting.
This response increases male hormone levels including both testosterone and
human growth hormone.
51
Add In Hill Sprints
If you have a local hill near you with a moderate to steep incline, hill sprints are
perfect for skyrocketing testosterone levels, boosting sex drive, and increasing
muscle mass, and burning body fat effectively and efficiently. What’s so great
about hill sprint workouts is it only takes a few short sprints (even as little as 6
seconds) and you’re well on your way to bolstering your testosterone levels to new
heights. You can also perform uphill sprints on an inclined treadmill if you did
not have access to a local hill.
52
3
LIFESTYLE CHANGES
The following section will introduce you to several quick and easy lifestyle changes you
can make each day to skyrocket your testosterone levels so you feel like superman in
the sack and in your everyday life. Pick and choose the following changes which will
help you most. You can also add in a few of the following simple techniques which will
proven to crank up your master male hormones. The more of the following lifestyle
changes you use, the better.
53
The High Testosterone Lifestyle
More Quality & Quantity of Sleep
The more sleep you get, the better for you testosterone levels. A recent study
showed men who slept more also had significantly higher testosterone levels. In
fact the guys who slept for 4 hours had about 60% less testosterone in their
serum, than the men who slept for 8 hours. It’s also been shown that for every
hour of sleep, men’s testosterone levels increase by 15%. So if you want to grow
your testosterone levels while you sleep, all you have to do is go to bed a bit
earlier. Make this a regular habit. Instead of falling asleep to another late night
talk show, think about how high your testosterone can be in the morning if you
shut off the television early.
54
Stress Less
Stress increases your cortisol levels significantly. Think of your cortisol levels and
your testosterone levels like a “sea-saw”. When one side goes up, the other side
goes down. So when you find yourself overly stressed, it begins to take a
destructive toll on your master male hormone. Yet the destruction doesn’t start
and stop with stress. Eventually, stress can lead to less sleep (which also decreases
testosterone production), eating more unhealthy foods (another shot to your
testosterone), and may even lead some men to stop working out or pick up
unhealthy habits which will be listed later in this manual. So beware of stress. It
has the opportunity to damage your testosterone levels in many ways. Your goal:
to fight back. Take a look at the next page for our favorite stress destroyer.
55
10 Minutes of Prayer / Meditation
Spending anywhere from 10-30 minutes in prayer or writing in a gratitude journal

can save your testosterone from the devastation stress can have on your body.
Between paying the bills, having a family to take care of, and pursuing those
dreams every man has inside of them, it’s easy for us to get stressed out and
burdened. However, when you make prayer a staple in your day, or you reflect on
positive thoughts, or even write in a gratitude journal you begin to de-compress,
putting your focus away from the bad and onto the good. Providing hope and
peace for your present situations and you’re able to continue on your day with a
positive attitude. We are sure to add this in our day, everyday. Life just seems to be
a little more chaotic without it.
56
Spark Up Your Sex Life
Studies show that more sex = more testosterone. In one study the researchers took
saliva samples of testosterone from their 44 subject males half of them who were
having sex and the other half who were watching others have sex. They found out
that men who had sex with their female partner, experienced 72% increase in
testosterone, whereas the men who only watched the act, noticed a 11% increase in
the hormone. A strange study yes, but it goes to show sex is by far the most
enjoyable way to increase testosterone levels.
However, this does not mean other activities like watching pornography and
masturbating yield the same result. In fact, these activities can eventually lead to a
big dip in testosterone levels and also desensitize you toward your partner where
you begin to lose the ability to have sex. Hands down. Sex with your wife is by far
one of the best ways you can increase your testosterone levels.
57
Check Your Prescription Drugs
Before reading this section, please note we are not encouraging any forfeited use
of medication prescribed by your doctor. If you do believe your medications are
lowering your testosterone levels please speak with your healthcare provider first
before making any decision on your own. With that being said, studies have
provided us with information that statins (often used for lowering cholesterol) will
lead to lower testosterone levels (not a surprise as cholesterol is a precursor of sex
hormones). So cholesterol lowering medications work more as a two-edged sword
against you. Also one study found opioids (a painkiller) gave 74% of the men using
the medication low testosterone. These are only two medications of a laundry list
of commonly prescribed pills which cause low testosterone. Again, if you are on
some form of medication, please speak with your doctor if you are experiencing
symptoms of low-T before making any changes.
58
Check Your Dental Health
Recent breakthrough research has shown the connection between your oral health
and the effect it is having on your body. Everywhere from chronic diseases to
erectile dysfunction, to weight gain. If you do not take proper care of your oral
health, you then cause inflammation in your body which has been shown to
significantly reduce testosterone levels.
How it works is the oral bacteria in your mouth, invades your bloodstream
through some form of opening in your mouth (whether along the gums or tooth
cavity) causing an increase in inflammation. Effecting most organs in your body
including your penis. Our advice, follow the Ancient ED Fix program to overcome
oral inflammation and prevent your body from suffering ever worse chronic
diseases from the matter like cancer, heart disease, or diabetes (to name a few).
59
Fix Your Posture
A recent study performed at Harvard and Columbia University discovered one,

very simple two-minute trick can be the difference between you having 20%
more testosterone. And if you don’t follow this trick you are unknowingly
decreasing your testosterone levels. That’s right. It’s one or the other…
So what’s this trick that will make you a couple inches taller and raise your
testosterone levels up several notches? It’s called, “High power posing”. At least,
that’s what Harvard University researchers call it. If the term is good enough for
them then it’s good enough for us. And it all starts with your posture. When you
are hunched over in any of the positions above (other than position 1) you are
actually decreasing you testosterone levels. All you have to do is make a simple
fix to the way you stand and sit and you’ll keep those testosterone levels riding
high throughout the day.
60
Win At Something Everyday
An interesting study published at the Department of Sociology, University of

Nebraska, measured the testosterone levels and cortisol levels in six university
tennis players across six matches during their varsity season. Testosterone rose
just before most matches, and players with the highest prematch testosterone
had the most positive improvement in mood before their matches. After
matches, mean testosterone rose for winners relative to losers, especially for
winners with very positive moods after their victories and who evaluated their
own performance highly. Winners with rising testosterone had higher
testosterone before their next match, in contrast to losers with falling
testosterone, who had lower testosterone before their next match. So you see
“winning” is a natural T-booster. And it’s rewarding. Whether it’s getting a bonus
on a paycheck, fixing a broken faucet in the kitchen, doing one more push-up
than the day before... All of it is winning. And winning means more testosterone.
61
Probiotics
Here’s a couple of “perks” to probiotics I’m sure you’ve never heard of. One is
that probiotics have the ability to lower cortisol levels which can be released
from disruption in the gut. With probiotics assisting in digestion and protection
of your vital organs, this “good bacteria” can help keep your cortisol levels down,
thus allowing you to maintain high testosterone levels. Now, the next study I’m
referring to has only been proven in mice, however probiotics may also increase
your testicle size. In the study the group that was fed with Lactobacillus reuteri
(a good-bacteria probiotic), always had higher testosterone levels and bigger
balls than the control group. The researchers even fed the bacteria group a junk
food diet, and still the group had bigger testes and more testosterone. So if more
testosterone and bigger balls are what you’re looking for, you’re welcome.
62
Take Care of Your Testicles
According to Dr. Alisa Hideg, MD, if you want to protect your testosterone
levels then you should wear boxers or very loose briefs. There is an
association between overly warm testicles, which can be caused by tight-
fitting underwear, and decreased sperm counts. Although it isn’t determined
how much of an impact loose fitting briefs or boxers will make on your
testosterone production, it will certainly improve the amount and quality of
sperm in your testicles.
63
Eat Organic
There’s no doubt about it. The foods we eat today could be the cause of the
constantly declining testosterone levels in men these days. In fact, 30 years ago,
men had an average off 22% more testosterone than men have today. One of the
reasonings is the amount of chemicals which have been added to our foods since
then. If you think about it, 30 years ago, men were growing more of their own
produce, baking their own breads, butchering their own cattle. There was less
exposure to the chemicals and pesticides in most food products today. When you
“go-organic” you are avoiding the chemicals which increase inflammation in the
body and thus increase testosterone demolishing cortisol. Be sure when you
purchase your fruits and vegetables that they are listed as organic. And beef,
chicken and other meats and poultry should be listed as “cage-free” or “grass-
fed.”
64
Start Using All Natural Hygiene Products
Guy can’t catch a break can he? Not all personal care items are bad. However,
many of them are when testosterone levels are thrown into the discussion. There
can be an insane amount of estrogen mimics and anti- androgenic endocrine
system disrupting chemicals in your everyday personal care items. And some even
have direct effect in lowering testicular testosterone production. The solution?
Check out the Gaia Body Works. I personally spoke with the CEO of the company
about his products and I recommend them to any guy who wants to keep
estrogenic hormones OUT of their body. They have everything you need.
Use coupon code “MORET” (as in more testosterone) for 15% off. I receive zero
commission just fyi. I am just passionate about their products and believe in the
brand they’ve created to protect men and women from the harmful chemicals of
the big companies out there.
65
More Time In The Sun
Vitamin D is really not even a vitamin. It’s actually a steroid hormone. This
hormone D regulates more than 1,000 bodily functions, including fertility,
growth, hormone secretion, and sexual function. If your serum vitamin D levels
are too low, more than 1,000 bodily functions are also somewhat impaired.
Several of these functions that vitamin D regulates are linked to the endocrine
system, thus not getting adequate amounts of “the bone vitamin”, should
therefore reduce testosterone levels.
In fact one study at the Department of Internal Medicine at the University Graz,
in Austria found men with sufficient vitamin D levels had significantly higher
testosterone levels than men who had insufficient amounts of the vitamin (or
hormone) in their blood serum. So take our advice on this one. Get some more
sun or supplement with hormone D ASAP.
66
Work On Your Golf Swing
Okay, maybe golf isn’t a good idea for most of us. If you suck at golf chances are
you’re only going to get stressed out on the course. Yet what makes golf such an
ideal hobby is the walking. Walking increases testosterone. Period. And it’s also a
simple way to be more physically active overall which is important for healthy
testosterone production and hormonal health, even if you wouldn’t lose any
weight as a result of the activity. In the study, the 12-week lifestyle modification
program showed how walking and testosterone increase go hand in hand. And it
didn’t matter if the men were overweight. Increased physical activity was the
driving factor in higher serum testosterone levels, independent of the changes in
body weight.
67
Pick Up Hockey
This comes back to the act of being more physically “outgoing” throughout your
week. If you want to increase your testosterone levels there’s no way around it,
being physically active in recreational sports, weight lifting, or walking are going to
increase your testosterone levels, hands down. If you’re an individual who wants to
stay on the couch then sure, you can try and maintain your testosterone but you’ll
be missing out on many ways you can improve your health and life as a man. So
whether it’s hockey, baseball, even a water aerobics class, make physical activity a
new priority during the week.
68
Stop Eating Several Small Meals
Why eat several small meals throughout the day when you can actually skip meals
and release your most powerful male sex-hormones including testosterone and
human growth hormone. That’s right. Intermittent fasting is a proven eating
methodology which allows you to eat fewer meals throughout the day and still
increase your sex-drive and even build muscle and help you burn fat. In fact, one
study showed men can increase their testosterone levels by as much as 180% and
their human growth hormone levels by 2000% right off the bat of starting an
intermittent fasting protocol. So if you’ve fallen into the trap that men should eat
more small meals throughout the day, forget about it! It does nothing to increase
your male hormone levels.
69
Pick Up Fight Sports
Fighting sports aren’t for everyone. Some of us are more lovers than fighters but
the truth is combat sports elevates testosterone levels both from a workout
standpoint (high intensity interval training) as well as the “competition” aspect
which really jacks up your testosterone production. It’s a sport of adrenaline and
testosterone. And you don’t have to take any punches either. Stand in front of a
punching bag and go all-out as if fighting for your life.
70
Avoid Hormone Replacement Therapy
The reason we have hormone replacement therapy on the “do not” list is because
this expensive treatment should be a final option. Give yourself the ability to
succeed without the therapy first. Apply a bunch of the testosterone boosting tricks
found in this manual and record the difference they make before surrendering to
therapy. Simple lifestyle changes like more sleep, eating healthier, reducing alcohol
and kicking porn out of your life will go a long way to saving your testosterone
levels. And these are just a few changes!
Consider hormone replacement therapy a last resort until you’ve tried everything
you can and your back is up against the wall. This is a personal decision however
and is certainly an effective option if you don’t mind the potential harmful side-
effects which come along with the treatment.
71
Omega 3 vs. Omega 6 Ratio
The omega-6 to omega-3 ratio in the typical North American diet is so heavily
focused on omega-6 (10:1 or even 20:1) that many of us are crushing our
testosterone levels with every meal we ingest. Too much omega-6 versus omega-3
leads to catastrophic levels of silent systemic inflammation in your body which will
quickly decrease your testosterone levels and increase your chances of coming
down with some form of chronic disease. Omega 6 foods include margarine,
dressings, various nuts and seeds, fast foods, pork sausage and sweets. Keep these
foods at a minimum. Instead, load up on omega 3 rich foods which include
salmon, tuna, olive oil, and cage-free eggs. You want to flip the omega 6; omega-3
10:1 ratio on its head and make your omega 3 intake much higher.
72
Drink Out Of Glass Bottles
You want to avoid BPA at all costs. BPA is the plastic found on your water
bottles and plastic food containers. When drinking out of a water bottle, for
example, the BPA chemicals leak into your water. So as you continue to drink,
you’re adding a testosterone decreasing substance into your body. And the more
you refill, the more leakage. One study even shows these same chemicals can
even conflict with the onset puberty in growing boys. And that’s the age when
testosterone levels begin to really skyrocket! Imagine your response if you are
over 30 and on the biological testosterone decline already. Instead, stop
drinking or storing water in plastic containers. Drink out of a BPA FREE or
glass water bottle when traveling or exercising and be sure to grab a good water
filter for your tap water at home.  
 
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4
MORNING
TESTOSTERONE RITUAL
Having high testosterone levels all starts at the beginning of your day. If you can domi-
nate your mornings and check off the following morning testosterone boosting activi-
ties then you are setting yourself up for an entire day of more sex-drive, more muscle,
more energy, and overall better health. The morning should be the easiest part of your
day to take care of your testosterone levels. There’s no interruptions, no distractions
and very little stress if any. Make this section the staple to your morning and you’ll
dominate your day with more testosterone.
74
Morning Testosterone Ritual
Ancient ED Fix
If you want to protect your sex life and your master male sex-hormones then
the first 30 minutes of your morning are critical. Upon waking, follow the
guidelines laid out in the Ancient ED Fix. A 3000 year old oral cleansing
routine which will rid your body of testosterone decreasing inflammation and
protect your penis from inflamed blood cells which only clog blood flow and
keep you from achieving an erection. Use the Ancient ED Fix mouthwash
solution used in Eastern medicine for thousands of years every morning and
enjoy your sex life and your boost in sex-drive.
75
Cold Showers
Clock 5-minutes of cold showers in each day and you’re on your way to a massive
testosterone and energy surge each morning. As you know, when you’re cold, your
testicles shrink up. When the testicles are pressed close to the rest of your body,
testosterone which is produced in the testicles is then easily released into the
bloodstream. You may be shriveled for a good 5-minutes or so but hey, it’ll all be
worth it when you’re riding high on testosterone.
This is one of the more challenging testosterone boosting strategies simply because
being cold sucks. However, it’s by far one of the most powerful ways to increase
your master male-hormones. And you’ll notice you’ll have quite the extra surge in
energy levels throughout the day as well.
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Skip Breakfast
Skipping breakfast is one of the strategies you can use if you decide to follow an
intermittent fasting dieting approach to increase testosterone levels by up to
180% as well as boost human growth hormone (the “Fountain of Youth”
hormone) levels by 2000%. Simply by skipping breakfast and continuing you
“fast” through the evening while you were sleeping until mid afternoon when you
decide to eat again has significant positive effects on your testosterone levels and
may be advantageous to men with busy schedules or who have trouble fitting
breakfast into their diet in the first place.
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Take a Quality Multivitamin
One of the simplest ways to increase natural testosterone production, is to

correct all of your underlying vitamin and mineral deficiencies. That is, since you
can often do it effortlessly with a proper diet and a multivitamin supplement.
Really, every vitamin in the alphabet and most minerals will effect your
testosterone levels negatively if you are deficient. Instead of monitoring your
micronutrient intake via the foods you can consume, get yourself a quality multi-
vitamin and take it with your first meal of the day. Do that and you’ve got the
bare minimum of micronutrients you need to have your testosterone production
operating on all levels.
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Avoid Toothpastes Containing Triclosan
Fluoride is a common disrupter of normal testosterone and thyroid hormone

production. This is because fluoride is toxic at low levels in the human body
and causes oxidative stress, it can displace iodine from androgen receptors
and thyroid gland, and it can adversely impact testicular cells and enzymes
needed for healthy testosterone production. Here’s the deal. If you look at the
back of most toothpastes you’ll see they contain fluoride. However, if you
want to protect your testosterone levels from damaging fluoride you can easily
use organic toothpastes which are fluoride free.
Truth is, high fluoride consumption has been shown to decrease testosterone
levels by as much as 40% in males. A shocking statistic to consider when
you’re a man who wants to control the health of his T-levels.
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5
TESTOSTERONE
CRUSHING HABITS
The following section will show you a few habits that cause the biggest “blow” to your
testosterone levels. A lot of the upcoming habits can be highly addictive and you may
want to seek additional help to break these habits. The fact that you’re reading
through this text means you have breathe and life and you have the ability to live it in
a healthy, long, and fulfilling way. It’s never too late to change. To be honest, the fol-
lowing changes will not only increase your testosterone levels, yet more importantly,
enhance your relationships and enjoyment of life.
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Testosterone Crushing Habits
Too Much Alcohol Consumption
You don’t need to give up alcohol completely. There’s nothing wrong with
having a drink here and there (although beer has been shown to decrease
testosterone levels following consumption). If you find that you consume
alcohol on most days of the week and are continually becoming intoxicated you
may want to consider reaching out to someone for help and improving the
quality and enjoyment of life. Heck, you can reach out to us, even if you are
seeking some encouragement and direction. However, please know we are not
medical professionals, just friends. Here’s some additional information
regarding alcohol consumption and your testosterone production:
Alcohol consumption can cause oxidative damage in the testicular leydig cells
and various other bodily tissues. This leads to local reduction of testosterone
inside the scrotum, and can destroy the testosterone molecules already in
circulation, due to the effects of the stress hormone: cortisol. This is just one of
many ways alcohol consumption can upset your testosterone balance in your
body.
81
Watching Pornography
You’re either going to hate me for saying this or thank me. But I’m going to be
brutally honest. Men today are walking around with 22% less testosterone than
men did 30 years ago. This is unfortunate for guys, especially with all the modern
research on training, nutrition and health. We should have more testosterone than
any generation before us!
The culprit to this massive drop in testosterone is porn. Something that our
parents didn’t have easy access to at their age like men do today. Testosterone
levels have been proven to decrease in men who watch pornography regularly. It is
also linked to depression, low motivation, erectile dysfunction, and negative self-
perceptions in terms of physical appearance and sexual functioning.
To be honest, kicking porn out of your life is going to take a larger motivation than
trying to save your testosterone levels. I get that. So to pose testosterone as a valid
reasoning for you to put off porn is farfetched. I will challenge you, go 30-days
without pornography and see how it changes your life. You don’t have to take me
up on this. But from man to man, I know you’ll benefit.
82
Kick Smoking For Good
Does smoking play any role with testosterone production? Well, not
significantly. However, it can effect one of the biggest reasons men
want to boost their testosterone levels in the first place, sex. Impotence,
also known as erectile dysfunction, is characterized by a man’s inability
to achieve or maintain an erection. If you’re a cigarette smoker,
nicotine may be the culprit since it acts as a vasoconstrictor, which can
cause blood vessels to become narrow and will reduce blood flow.
Vasocontriction is sometimes to blame for a man’s reduced sexual
arousal. Also, erectile dysfunction resulting from smoking can be
difficult to treat when caused by damage to blood vessels. According to
Dr.Mirkin.com, arteriosclerosis (clogged arteries) is the most common
cause of impotence in North America. So if you are having trouble in
the bedroom and you’re a smoker, you’ve found a very motivating
reason to quit cold turkey.
83
Too Many Calories
Too little calories are certainly a cause for a drop in testosterone levels and so is
the consumption of too many calories. Too many calories are going to add an
excess amount of weight gain, which overweight and obese subjects tend to have
less testosterone levels than those who maintain a lean and healthy figure. And
most individuals consuming too many calories are also making poor nutrition
choices, mainly consuming omega-6 fatty acids from fried foods, sugars, and
unhealthy oils. Avoid these types of foods and monitor a healthy caloric intake
within 2,000 - 3,000 calories and high in testosterone boosting omega 3 fatty
acids instead of omega-6 fatty acids.
84
Not Too Much Coffee Now
Coffee is actually a great beverage for increasing testosterone levels. A few cups
per day has been shown to elevate t-levels and also increase your energy levels
and boost stamina. However, too much coffee (just like most products when
used excessively) will decrease testosterone levels and can even cause a caffeine
dependency for energy. Something you’ll want to avoid if you want to live a
normal life without the need of outside stimulants.
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6
DIETARY TRICKS
The dietary tips, tricks, and tactics in the following section will significantly increase
testosterone levels so you can enjoy more sex-drive, more muscle, more energy, and a
significant increase in energy, good health and vitality. These information in this chap-
ter is easy to implement in your everyday routine so you maximize your master male
hormones and succeed with skyrocketing your testosterone levels.
86
Dietary Tricks
Too Much Protein
It’s been shown that high protein diets are not the way to go if you want to
keep your testosterone levels high. In one study, researchers divided their
subjects into 2 groups. One group ate a high-carb low-protein diet and the
other group ate a high-protein low-carb diet. The amount of fat was the same
among both groups. Ten days into the study, the results showed that the high
protein group had significantly lower free testosterone levels (-36%), higher
SHBG levels, and higher cortisol levels. Now, this could have also been due to
the lower carbohydrates eaten in the high protein diet participants. However,
the protein did not help one bit in increasing the levels of testosterone in the
study. Keep protein intake around 0.5g per pound of bodyweight to maintain
healthy testosterone levels.
87
Dietary Tricks
Chow Down On Carbs
There’s a simple reason you’ll never hear us recommend a low-carb diet.

They are destructive on testosterone levels. In the European Journal of
Applied Physiology, the researchers had 2 groups of men who performed
three consecutive days of intensive training, the only difference monitored
was the carbohydrate intake. One group ate 60% of their daily calories from
carbs, whereas the other group ate only 30% of their daily calories from
carbs. The final post-study results taken in the third day, showed that the
group which ate the lower amount of carbs, had significantly lower free
testosterone levels, and higher cortisol levels. The complete opposite of
what any man wants. Carbs are a very good thing for your testosterone
levels. Just be sure it’s the nutrient dense carbs like quinoa, sweet potatoes,
fruits, and vegetables.
88
Dietary Tricks
Eat A Ton of Fat
We’ve discussed several reasons why healthy fats are critical for your
testosterone production in this text. But how much fat is the perfect amount of
fat for keeping testosterone levels soaring? About 30% of your daily calorie
intake will serve you well. Just as an example. Say you were consuming a 2000
calorie diet, the amount of calories you will can to consume from fats will be 600
calories, or 67g of fat. Be sure to fit in the healthy fats we’ve included in this text
for maximal T-boosting results.
89
Dietary Tricks
About Sugar Intake
According to a report posted in the endocrine society, a high level of insuling, the
hormone primarily secreted after eating, is related to low testosterone levels.
Eating sugar increases glucose (sugar) levels which stimulates secretion of
insulin. In this experiment, researchers examined the impact of a standard dose
of glucose on testosterone levels in 74 men. The researchers gave participants an
oral glucose tolerance test, a screening for diabetes which includes drinking a
sugary solution (75 grams of pure glucose) and then measuring blood sugar
levels. Of the 74 men, 42 had normal glucose tolerance on the test, 23 had
impaired glucose tolerance and 9 had newly diagnosed type 2 diabetes. The
scientists found the glucose solution decreased blood levels of testosterone by as
much as 25 percent, regardless of whether the men had diabetes, prediabetes or
normal glucose tolerance. Our recommendation, stay away from the sugary
sodas and snacks to keep your blood testosterone levels from falling.
90
Dietary Tricks
Avoid Vegetarian Diets
Vegetarian diets are a very healthy option for men. However, when it comes to
maintaining high testosterone levels, it is far more challenging following a plant-
based nutrition strategy than one which involves meats. Vegetarians are missing
out on animal products which are loaded with essential amino acids for
maintaining high testosterone levels. Also, lot’s of vegetarian protein selections are
riddled with soy protein, also shown to decrease testosterone levels in men by
increasing estrogen, the main female hormone.
However, if you do choose to follow a vegetarian diet, no need to worry. Simply

locate a reliable supplement source for amino acids this way you do not miss out
on these testosterone boosting nutrients. And be sure to continue to eat plenty of
carbs and omega rich fats.
91
Dietary Tricks
Go Organic
There’s no doubt about it. The foods we eat today could be the cause of the
constantly declining testosterone levels in men these days. In fact, 30 years
ago, men had an average off 22% more testosterone than men have today.
One of the reasonings is the amount of chemicals which have been added to
our foods since then. If you think about it, 30 years ago, men were growing
more of their own produce, baking their own breads, butchering their own
cattle. There was less exposure to the chemicals and pesticides in most food
products today. When you “go-organic” you are avoiding the chemicals which
increase inflammation in the body and thus increase testosterone demolishing
cortisol. Be sure when you purchase your fruits and vegetables that they are
listed as organic. And beef, chicken and other meats and poultry should be
listed as “cage-free” or “grass-fed.”
92
Dietary Tricks
Eat More Cholesterol
Cholesterol is a precursor for all your sex hormones including your master
male hormone, testosterone. The final part of testosterone synthesis happens
when luteinizing hormone (LH) triggers the testicular leydig cells to convert
cholesterol into testosterone inside the scrotum. Meaning that cholesterol,
the actual lipid molecule, is like the infant of testosterone.
And there have been several studies have found out how increased
cholesterol intake correlates with elevated testosterone production. Moral of
the story, stay away from the low-fat diets. Fat contains cholesterol which is
directly connected with boosting your testosterone levels.
93
Dietary Tricks
Choose Coffee Over Tea
As anything, too much of one or the other is a bad thing for your testosterone
levels. Similarly, if you drink 8 cups of coffee or tea per day you are going to see
some dips in testosterone levels. However 1-3 cups of coffee or tea (not coffee
and tea in one day) can actually help improve your testosterone levels. Coffee is
one of those selections which can boost your testosterone levels and tea has
some estrogen blocking effects. Tea is more of a testosterone increaser based on
the fact it decreases estrogen in the body and therefore keeps your masculine
hormone higher than the female hormone estrogen.
Coffee or tea? Really the choice is yours. Both of them can present good
benefits for protecting and increasing your testosterone levels so long as there’s
no over-consumption involved.
94
Dietary Tricks
Intermittent Fasting
Intermittent fasting is one of those nutrition strategies where you go an extended

period where you do not eat at all. You can drink beverages like water or coffee,
however the beverages must not contain any calories. During the day you will
have an 8-hour window where you can consume plenty of food, of course in
moderation without the overconsumption of calories. And of course, you want to
eat foods which are going to support your testosterone levels, not decrease them
as many of the foods we’ve hinted at in this text (also take a look at the next page
for more specific foods to stay away from).
After your 8-hour eating window has closed, you will not consume any calories
for another 16 hours. Repeat this daily for a maximum amount testosterone
response.
95
Dietary Tricks
Avoid The Below Foods
If you’re consuming any of the foods of this page we recommend leaving them
behind. These foods have been shown to attack testosterone levels and decrease
your male-hormones significantly.
Stay away from the following foods:
• Flaxseed products (highly estrogenic)

• Black licorice (negative effects of glycyrrhizic acid which lowers T-production)
• High Polyunsaturated Fats like margarine & vegetable oils (loaded with
omega-6)
• Mint & Peppermint (Both have been shown to reduce testosterone levels
directly)
• Alcohol (Reduces testicle size and testosterone levels)
• Soy Products (Increases estrogen in the male body)
• Trans Fats like corn oil and sugary snacks (Lowers good cholesterol needed for
testosterone production)
96
Dietary Tricks
Stop With The Soy Protein
Soy contains compounds called isoflavones (genistein, daidzein and glycitein)

which act as phytoestrogens (plant estrogens) in the human body. They’re
molecularly similar to the dominant female hormone, estrogen, and are believed
to have similar effects in the body. As estrogen levels go on the rise in men, they
are almost always a likely to see a direct connection with low testosterone levels.
Now, a little soy here and there is not going to damage your testosterone levels.
However, if you are a big time consumer of soy products like soy protein
powder, tofu, or edamame then it would be wise to cut back a bit on these soy
products to keep your testosterone levels healthy.
97
Dietary Tricks
Stay Hydrated
Just mild dehydration before and during exercise has been shown to significantly
raise the levels of the stress hormone cortisol. Which as you know by now as
cortisol increases it negatively impacts your testosterone levels. Mild dehydration
at rest and/or during exercise likely has a testosterone suppressing effect. This is
also important to note during intense weight lifting (if you participate in that
activity).
In one study, the subjects all completed three identical resistance training
routines and in different hydration states (hydrated, dehydrated by ~2,5% body
mass, and dehydrated by ~5% body mass). The results showed that dehydration
increased cortisol levels significantly, while it also hindered the normal exercise-
induced rise in testosterone.
98
Dietary Tricks
Apple Cider Vinegar
Apple cider vinegar can serve many different health purposes however, we are
going to cover two. One of the effects apple cider vinegar has on the body is
that it reduces inflammation in the body shown to decrease testosterone levels.
When inflammation is lowered in the body your cortisol levels reduce and thus
your T-levels are able to boom back up to normal.
Apple cider vinegar also has another purpose which is increasing sex-drive and
increasing blood flow to the penis. Supposedly this strong vinegar is that it
helps repair nerve fibers and blood vessels around the penis allowing for a
successful flow of blood to your manhood when you are aroused.
Our recommendation is to drink 1 tbsp of apple cider vinegar in the morning

with a hint of lemon in a 16 oz. cup of water.
99
Dietary Tricks
Avoid Mercury
It’s important to select tuna which is mercury free. Why? Because mercury is an
extremely toxic liquid heavy-metal, that will wrecks havoc on your body and cause
a variety of health issues and of course, increase inflammation. So while your
intentions of eating canned tuna may be good you will want to avoid the cheap
stuff and keep the mercury out of your body.

Not only is it bad for your testosterone production, it also destroys neurons and is
toxic to the whole nervous system, causes damage in the digestive track, jacks
with your immune system, and can cause metal disorders such as memory loss
and dementia, on top of many other – even deathly – side effects. Clearly, you
want to avoid this stuff at all costs. There’s a reason canned tuna says “pregnant
women do not consume”... Because it’s not good for your body one bit.
100
Dietary Tricks
Don’t Eat Too Much Fiber
One study took two separate male participants where one man was on a
high-fat low-fiber diet and had a 13% higher free-testosterone level and 15%
higher total-Testosterone with also significantly lower estrogen levels
compared to the guy who was put on a low-fat high-fiber diet with the same
amount of calories.
And then when the individual went from a low fiber diet to a high fiber diet
it resulted in a 12% drop in total testosterone levels with also 10% decrease
in free-testosterone and DHT fell by 9%.
If you want to maintain your testosterone levels and not see them drop due
to fiber, consumer somewhere between 20-40 grams of fiber each day.
101
Dietary Tricks
Pass On The Margarine
One study found that trans fatty acids (which margarine is loaded with) not only
lowers HDL cholesterol (the good cholesterol), and at the same time they also
raise triglycerides and lipoprotein levels in plasma. This is not ideal because in
one study, over 4000 men were tested for testosterone and HDL cholesterol.
Every participant saw a correlation was where men with higher HDL cholesterol
also had higher testosterone. In other words, get your HDL cholesterol and your
testosterone levels will rise.
All margarine and other trans fats do is raise the bad cholesterol in your body
which eventually leads to chronic inflammation and several other health
concerns.
102
Dietary Tricks
Don’t Restrict Your Calories Too Much
Some people forget that calories are actually units of energy. So when you
reduce your caloric intake you are actually reducing energy in your body needed
to function properly. Extreme dieting for weight loss effects your testosterone
production and reduces your sex drive because it does not have the energy to
function and produce the hormones due to a lack of energy.
Keep calories within the 2000 -3500 range to maintain a healthy range for
maintaining proper testosterone levels.
103
7
ALL-NATURAL
SUPPLEMENTS
Add in the all-natural supplements on the following pages to really ramp up your tes-
tosterone levels. Also, be sure to look at the testosterone and libido boosting brews,
shakes, and smoothies which came with your Testosterone Rescue Kit. These supple-
ments are both safe and effective however before using any of them please consult
your physician. Enjoy these testosterone boosters!
104
Testosterone Supplements
Supplement With Turmeric
Turmeric is one of natures top anti-inflammatories. And if you’ve been

reading through this manual then you know inflammation is a killer for
testosterone levels and can also wreck your penis’ ability to achieve an
erection. Add this Eastern spice into your daily nutrition regimen to fight off
testosterone destroying inflammation and keep your sex drive and sexual
performance in the bedroom on top.
=> Visit the most potent turmeric extract for increasing testosterone levels
and boosting sex-drive here
105
Take Ashwagandha Root
Ashwagandha has been shown to greatly improve cardiovascular health

by reducing inflammation, reducing the amount of serum triglycerides,
increasing the “good” HDL-cholesterol (~17%), and reducing the “bad”
LDL-cholesterol (~9%). All of which have been shown to improve
testosterone levels. In one human study, ashwagandha increased serum
T-cell count, as well as boost immunity.
This supplement can even increase muscle tissue in men as well. A

recent study published this year found out that 600mg/day of KSM-66
ashwagandga significantly increased muscle strength and recovery in 57
young male subjects.
106
Forskolin
In one study, 30 obese male subjects who were divided into two groups, the
Forskolin group and the placebo group. The Forskolin group received 250
mg’s of 10% Forskolin extract twice a day for 12 weeks. The placebo group
received a fake pill. At the end of the 12 week period, the Forskolin group had
a 33% increase in testosterone when compared to placebo group. Forskolin is
also a great supplement for increasing blood flow as well as working as a fat
burner. Two highly regarded benefits making forskolin one of the more
impressive natural supplements on the market.
107
Creatine
Creatine is one of the world’s most popular (if not the king) of allsupplements.
Especially for athletes and bodybuilders for increasing strength and energy output
during workouts. However, there are also some fantastic testosterone boosting
benefits to creatine as well. One study conducted in 2009 showed that after a 7 day
loading phase of creatine, followed by an additional 14 days of creatine
maintenance supplementation the levels of bio-active dihydrotestosterone,
increased by 56% after the initial 7 days of creatine loading. Then the 14 days
following on the maintenance dosage, participants have a 40% over baseline
dihydrotestosterone level. The ratio of dihydrotestosterone to testosterone was
therefore increased by 36% after the 7 day creatine supplementation and remained
elevated by 22% after the maintenance dose.
108
Horny Goat Weed
A flowering herb from the Mediterranean region of Asia. Horney goat weed has
been used as an aphrodisiac in Chinese medicine for more than a thousand years,
only recently has Western medicine started researching it. It’s believed to
increase testosterone due to a bio-active compound called icariin. Although all
current studies are animal studies this flowering herb has powerful potential for
testosterone boosting in humans and is highly recommended.
109
Supplement With Zinc
Zinc is a mineral which plays a very important role in testosterone production.

Supplementing your diet with zinc has been shown to cause a significant
improvement in t-levels in as little as 6 weeks. Similarly, research has shown
restricted dietary sources of zinc leads to a significant decrease in testosterone,
while zinc supplementation increases it. Zinc is shown to also protect men from
exercised-induced depletion in testosterone levels. It's estimated up to 45
percent of adults over the age of 60 have lower than encouraged zinc intake. And
even when dietary supplements are still added in, an estimated 20-25 percent
of older adults still had inadequate zinc intakes, according to a National Health
and Nutrition Examination Survey. Save your testosterone levels and get enough
zinc in your diet.
110
Supplement With CLA
One of the most powerful supplements you can use for maxi- mizing testosterone
levels is CLA (conjugated Linoleic Acid) According to one study, CLA
supplementation provided greater increase in testosterone levels than resistance
training workout. Making the case, this supplement alone can in- duce greater
T-levels without an increase in physical activity (although not recommended).
Our suggestion is to combine this CLA supplement with Anabolic Running
workouts to raise male-sex hormone levels and also burn additional fat (CLA also
acts as a powerful fat burning supplement). In a double-blind, placebo-controlled
human study conducted by renowned Swedish researcher Dr. Annika Sned-
man, those using conjugated linoleic acid lost 400% more fat than the placebo
group over the course of 12 weeks—and this was all done without any change in
diet and without the implementation of a regular exercise program.
Not bad if you’re looking for the fat-loss / testosterone boosting double-
whammy.
111
Maca Powder
This herb has many benefits such as improving the erectile dysfunction,
increasing the sex drive, boosting testosterone, strengthening the sexual stamina;
increasing the sperm count, and improving the physical strength. It’s the ultimate
supplement if you are going to take any to improve your sexual performance.
You’ll see it in several smoothies recommended in your Free E.D. Smoothie Fix
guide you received with you purchase of the Ancient E.D. Fix program. We
suggest getting your maca in the poweder form as it’s easy to mix into any drink.
Throw it into your E.D. fighting coconut water or toss it into your protein shake or
smoothieTake 3 teaspoons of powdered maca on a daily basis. Or else, a 450 mg
capsule of dried maca extract can be taken based on the labeled instructions on
the bottle.
112
Indian Ginseng
This ancient herb increases the sperm production, testosterone levels and
growth of testes. A moderate consumption of Indian ginseng has shown a 60%
increase in the ability to achieve an erection and increase sex drive. Simply eat
150 mg of ginseng three times a day. Ginseng is a root that has been used in
traditional Chinese medicine for centuries. Ancient Chinese wisdom claims that
ginseng cures problems with sexual dysfunction by acting on both the
reproductive as well as the nervous to increase libido. Anusuya Suresh, author
of a textbook on Industrial Pharmacognosy (study of medicines from national
sources) says: ‘For centuries, people in China have used Ginseng to cure
problems with sexual function because it acts on both the reproductive as well
as the nervous system to increase libido. By its action on the blood vessels of the
penis, it helps to improve erections; through its tonic action on the body. It also
improves energy levels by increasing levels of the neurotransmitters
norepinephrine and dopamine reducing stress and enhancing their mood.
113
ZMA
An independent study of ZMA was recently conducted at Western Washington

University under the leadership of sports performance researcher, Lorrie Brilla,
Ph.D. A group of 12 competitive NCAA football players took ZMA nightly during
an eight-week spring training program and saw an increase by over 30% in free
and total testosterone levels compared to more than 10% decreases in the placebo
group. This supplement also throws your body into a deeper sleep for more
quality testosterone boosting rest.
114

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FOODS FOR MORE TESTOSTERONE PAGE 4

CHAPTER 2: Workouts To Increase Testosterone Levels

CHAPTER 3: Lifestyle Changes

LIFESTYLE CHANGES PAGE 50

PRAYER / MEDITATION PAGE 53

CHAPTER 4: Morning Testosterone Ritual

MORNING TESTOSTERONE RITUAL PAGE 71

TESTOSTERONE CRUSHING HABITS PAGE 78

CHAPTER 6: Dietary Tricks

DIETARY TRICKS PAGE 84

ALL NATURAL SUPPLEMENTS PAGE 103

FOODS FOR MORE

Potatoes are a testosterone safe carbohydrate source packed with

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Monounsaturated fats macadamia nuts are key players in keeping testosterone

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Instead of a plain ole’ cup of Joe, add in a tablespoon of organic, extra-virgin

We highly recommend drinking a cup of this testosterone boosting coffee before

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It is especially important to consume Brazil Nuts to consume enough selenium if

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Extra Virgin Olive Oil

Remember, inflammation is the most destructive cause of erectile

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Another benefit of this spice is that it acts as a very strong anti-inflammatory,

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Whole Eggs (not just the whites)

White Button Mushrooms

White button mushrooms help protect your testosterone levels in different

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Quinoa also acts as a natural ZMA supplement, which is a common bodybuilding

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And as an added bonus, oysters are also believed to be a powerful aphrodisiac,

Aside from that, coconut oil is extremely powerful as a testosterone boosting

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If you didn’t know already, Vitamin D acts as a natural steroid which is

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Similar to the white button mushrooms we described earlier in this chapter,

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It’s also a powerful, all-natural anti-inflammatory which is incredibly important

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Based on a study by the Journal of Nutrition, garlic supplements help

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In a study that was conducted on rodents by Iranian scientists it was shown

Recent studies have also shown onions to be a high source of antioxidants

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High Quality Salt

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