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Testosterone
Testosterone
Testosterone
A Comprehensive Guide
Introduction
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Testosterone levels have been plummeting over the past years,
and it's crucial to break this cycle. This hormone is vital for overall
health, muscle strength, and vitality. By the end of this ebook,
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you'll know the best methods to naturally skyrocket your
testosterone levels.
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Chapter 1: The Current State of Testosterone Levels
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They found that nearly all the skulls belonging to people who
lived more than 80,000 years ago show evidence of testosterone
levels that were far higher than any modern-day human's.
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Firstly, we must fix the quality of our sleep. Sleep is the most
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Blue Light and Melatonin
In primitive times, the only blue light we got was from the Sun
during midday. Blue light stops melatonin production, keeping us
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awake. Watching screens that emit blue light at night tricks our
brain into staying awake.
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Supplements for Sleep
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We can also take advantage of supplements like magnesium and
ashwagandha to boost sleep quality and thus testosterone levels.
Magnesium directly improves sleep quality, while ashwagandha
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Nasal Breathing
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and can dictate testosterone levels.
● Eggs: High in good cholesterol, recommended to eat 4-6
eggs a day.
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● Raw Milk: Contains original nutrients and enzymes, unlike
pasteurized milk. Start with a small amount and increase
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over time.
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Additional Testosterone-Boosting Foods
potatoes.
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Macronutrient Balance
intake, eat enough carbs, and increase your fat and protein
intake.
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Foods to Avoid
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can increase the stress hormone and decrease testosterone.
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Avoiding Negative Environmental Factors
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● Plastics and Xenoestrogens: Avoid materials like plastic
water bottles and switch to metal or glass bottles.
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● Blue Light and EMFs: Wear blue light blocking glasses and
turn off your Wi-Fi before bed. Avoid Bluetooth devices like
AirPods.
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Chapter 8: Supplements
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Essential Supplements for Testosterone
● Boron: Take 6mg a day for one month, then 3mg after that.
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Boron-rich foods include black raisins, prunes, and peaches.
● Zinc: Found in high amounts in oysters and red meat.
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● Creatine: Improves physical performance and testosterone.
● Selenium: Snack on Brazil nuts for selenium.
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● Magnesium Glycinate: Take daily.
● Other Supplements: Tongkat Ali and Shilajit for better
testosterone levels.
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What to Avoid
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Grounding (walking or standing barefoot on grass) and getting
sun exposure boost testosterone. Prioritize nasal breathing for
optimal pituitary gland function.
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Natural Estrogen Blockers
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Consume carrots, raw onions, black ginger, and olives. Eat good
sources of carbs like potatoes and sorghum. Avoid high amounts
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of rice or wheat.
Conclusion
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● Better sleep
● A nutritious diet
● Regular exercise
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● Staying lean
● Fixing gut issues
● Reducing stress
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