ULTIMATE ANDROGENMAX ESTROGENMIN GUIDE

Deleted member 7651

Deleted member 7651

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This is a guide based on scientific papers , my personal experience and threads by other users i will credit at the end of this thread .

AND NOW



















-THIS EASY TO READ GUIDE WILL HELP YOU IMPROVE :
T , DHT and DHEA LEVELS , ANDROGEN RECEPTORS , INSULIN SENSITIVITY , ENERGY LEVELS , OVERALL YOUR HORMONAL BALANCE AND POSSIBLY LONGEVITY.
(IT S USEFUL ESPECIALLY IF YOU RE GOING THROUGH PUBERTY SO YOU CAN GROW TO YOUR FULL POTENTIAL NATURALLY)

-IT WILL ALSO HELP YOU REDUCE:
ESTROGEN LEVELS (MAINLY PROLACTIN AND ESTRADIOL ) AND THEIR RECEPTORS, CORTISOL ( THE STRESS HORMONE). (if you have no sign of high e levels or you did bloodwork and your e levels are extremely low than skip the part where i explain how to lower it , as normal e levels are important for growth , libido and strength, however for men who live in the west these hormones are at an all time high on average ) .

THIS THREAD WILL COVER 3 MAIN TOPICS :

1) MOST POTENT LIFESTYLE CHANGES ( water is wet topic but if you skip it it s over )

2) DIET , MICRONUTRIENTS/SUPPLEMENTS and WHAT TO AVOID

3) MICRONUTRIENTS/SUPPLEMENTS TO FIGHT E AND C , AROMATASE INHIBITORS .

quick introduction to those hormones for everyone except doctorcels :
Testosterone ( T ) : we all know what that is and what it does
Dht : it s the APEX androgen hormone in men , testosterone is the precursor of this hormone so
low T levels = low DHT.

Testosterone is converted to DHT via the 5-alpha reductase (5-AR) enzyme in the body. Although testosterone is a major contributor to circulating DHT, DHT can also be created from other precursors, such as DHEA, androstenedione, androsterone, 17-hydroxypregnenolone and 17-hydroxyprogesterone.
DHT has 4x times higher affinity to AR ( androgen receptors ) than T does.
Dhea :
is one of the most abundant circulating steroids found in humans. 75–90% of DHEA is synthesized in the adrenal gland (the zona reticularis to be specific) with the remainder being produced by the testes, skin and brain. DHEA is made from cholesterol and its production is stimulated by ACTH and cAMP, both of which can promote the production of cortisol as well.

When the body is not under stress most of the DHEA is converted to other androgens and its sulfated form, dehydroepiandrosterone sulfate (DHEAS), but when the body is stressed, it’s converted to estrogens.
Estradiol : it is the primary sex hormone of childbearing women. It is formed from developing ovarian follicles. Estradiol is responsible for female characteristics and sexual functioning.
Estradiol function in men when levels are in the "normal" range : https://pubmed.ncbi.nlm.nih.gov/26908066/

Prolactin : High prolactin can be embarrassing as it manifests in a few physical symptoms, such as poofy nipples and/or gyno, low libido, erectile dysfunction and mood disorders.


Enough introduction let s get straight to the point:


1) 1. SEDENTARY LIFESTYLE KILLS YOUR T LEVELS
Have you ever wondered why the generations coming out of the last century had higher T levels on average compared to today's men ?

SIMPLE BECAUSE THEY DIDNT SIT ALL DAY BROWSING THE INTERNET , WATCHING MOVIES OR WASTING TIME , THEY HAD NO CARS TOO SO THEY HAD TO WALK A LOT OR USE THE BICYLE , THEY ALSO HAD TO DO MANUAL LABOUR SINCE KIDS . Working out on compound movements and limiting your time spent sitting is the best thing you could do to improve a.receptors and T .
Testosterone decline men 1980s 2000s

its time to vikingmaxx
Th


2. SLEEP
Improving your sleeping habits is one of the quickest and most immediate ways to amplify your Testosterone Production. Don't watch television or play on your laptop in bed. At night your room should be a place dedicated to relaxation and sleep. When it's bedtime make sure that your room is as dark as possible.

We've all heard of the Circadian Rhythm, but you may not realize that the Circadian Rhythm controls far more than your sleeping patterns. Your body produces the highest levels of Testosterone while you are deep in sleep.
View attachment Circadien-testosterone-fluctuation-in-athletes-and-in-sedentary.webp
here you can see T level difference throught the day between sedentary males and athletes . Not only do athletes have higher T but as you can see peak T production happens during sleep , deep sleep to be precise .

3. GET OUT IN THE SUN
The key to how sunlight is one of the best test boosters is its connection to Vitamin D. In numerous studies, Vitamin D is linked to increased production level of testosterone.That’s also why foods rich in Vitamin D are also considered natural testosterone boosters .
Other side benefits of Vitamin D, in addition to being a testosterone booster, are that it is integral in helping the body to absorb calcium ( that means it significantly helps to strengthen bones), and it has also been shown to boost your body’s immune system and other body functions.

This study suggests that sun exposure on chest /back increases T levels up to 120% , but when sun exposure is on the testicles T levels increase by 200%

4. SEMEN RETENTION

Although sexual arousal has been shown to actually boost testosterone levels , ejaculation is different , after each ejaculation your prolactin levels skyrocket and frequent ejaculations have been linked to lower androgen receptors especially in the brain
Sexual behavior reduces hypothalamic androgen receptor immunoreactivity: https://pubmed.ncbi.nlm.nih.gov/12689608/
Research indicates that prolactin increases following orgasm are involved in a feedback loop that serves to decrease arousal through inhibitory central dopaminergic and probably peripheral processes .
On the seventh of semen retention day studies show an increase in T
7 day abstinence t levels

Ideally you want to ejaculate every 8-9 days without watching porn. Masturbation or sexual intercourse alone will only rise T levels .


2) DIET LOW IN REFINED SUGAR AND HIGH IN ANIMAL PROTEIN , MUFA AND S.FATS , COMPLEX CARBS AND VEGETABLES AND FRUITS IS IDEAL.

Abrupt decrease in serum testosterone levels after an oral glucose load in men: implications for screening for hypogonadism https://pubmed.ncbi.nlm.nih.gov/22804876/ sugar decreases t by over 25%

Cholesterol was the boogeyman of the health industry for many decades. But it is actually a vital component for hormone production, meaning testosterone and estrogen, and you need to eat fat in order to get the cholesterol necessary to maintain your testosterone. Men who get less than 20 percent of their dietary needs from fats have been found to have consistently lower testosterone levels.

Fatty acids and testosterone


Saturated fats increase androgen receptors and enhance androgen binding strength : Polyunsaturated fats inhibit the binding of androgens to androgen receptors and lower androgen receptor expression.
However keto diet is not ideal , keep your carbs up .


2.SUPPLEMENTS/FOODS TO INCREASE ANDROGEN RECEPTORS

-WIN MORE Perhaps easier said than done, but winning more in anything you do increases brain androgen receptors https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4213638/

-EGGS :
-Capsaicin, the hot component of chili peppers, increases androgen receptor expression :
-Magnesium
is a potent calcium antagonist by removing intracellular calcium. Too much intracellular calcium, induced by inflammation, excitatory amino acids, EMF, radiation, shock, stress, low CO2, excess nitric oxide and carbon monoxide, etc., degrades the androgen receptors.

-Fish heads contain the thyroid and thyroid hormones, specifically T3, which up-regulate androgen receptors, and down-regulate estrogen receptors .

-Caffeine promotes mental effectiveness, well-being, increases testosterone, DHT, inhibits the aromatase and increases androgen receptors.

-L-carnitine , L-tartare

-Selenium
boosts thyroid hormone conversion, which increases androgen receptors.

-Oysters are very high in zinc. A zinc deficiency significantly increases estrogen receptors and decreases androgen receptors ( it s better to obtain zinc naturally than from supplement )https://academic.oup.com/jn/article/126/4/842/4724266


-Glycine is a component of androgen receptors. Bone Broth contains a big amount of it .

-Fasting for a small period ( around 8-10 hours)

-Forskolin
3. SUPPLEMENTS/FOODS TO INCREASE T , DHT , DHEA ( the ones i mentioned before also have effects on these hormones)

-Ashwagandha – Taking 300mg of the KSM-66 extract of Ashwagandha twice daily increased DHEA-S by 18% after 8 weeks. It also boosts T and lowers C (stress)
-Vitamin C
-Eat organic foods
-Keep inflammation low , Chronic inflammation is one of the most destructive things to health, androgens and longevity. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4443794/#R5
-Vitamin B5 Vitamin B5 increases the adrenal sensitivity to ACTH, which will increase DHEA production.
-Creatine supplementation is shown to increase DHT significantly by 56% (after 7 days of creatine loading in rugby players), while testosterone levels were not affected . https://pubmed.ncbi.nlm.nih.gov/19741313/
-Nicotine boosts DHT by inhibiting the enzyme, 3α-HSD . Gums or patches are advised and not smoking.
-Oxytocin is able to increase 5-alpha reductase . Vitamin C is able to increase oxytocin levels .
-Vitamin A
-Red Wine and red onion
-Curcumin
-
Taking Butea superba, which increases DHT 5X it's amount, (It doesn't cause balding so i'm pretty sure it has something to do with IGF receptors)

4.FOODS / NUTRIENTS TO AVOID

  • Soy (genistein, daidzein)
  • Green tea
  • Pumpkin seed oil
  • Sulforaphane
  • Flavonoids (biochanin A, quercetin, myricetin, fisetin and kaempferol) (R, R, R, R)
  • Black pepper .
  • Rosemary
  • Panax ginseng
  • Beta-sitosterol. (found in avocadoes, nuts, black cumin oil/black seed oil, pygeum, stinging nettle)
  • Azelaic acid (found in wheat, rye, and barley)
  • Reishi mushroom, including other mushrooms, with white button mushroom being the least inhibitory.
  • Saw palmetto
  • Fenugreek
  • Pesticides.
  • DIM (is able to displace DHT from its receptor and is a estrogen receptor agonist)
  • Lignan. Lignans are compounds found in plant food sources. Lignans strongly inhibit 5-alpha reductase, and also lowers testosterone (R). Foods that are high in lignans include seeds (especially flax seed) and whole grains (breads, pastas, cereals etc.)
  • fluoride ( especially if it s in tap water)
  • plastic
  • Finasteride
  • Minoxidil
  • all the stuff found in shampoos / soaps and hygene products, they also contain phthalates, benzophenones (look for markings BP-1, BP-2, BP-3, etc. on the label), phenoxyethanol, triclosan and/ or triclocarban - all of them either strong xenoestrogens or disruptive for your body's testosterone production
3) 1.AROMATASE INHIBITORS
- Arugula contains high amounts of aromatase inhibiting compound called kaempferol https://pubmed.ncbi.nlm.nih.gov/8049151/
- CALCIUM possesses aromatase inhibiting properties. Estradiol and aromatase increase on a low calcium diet
-VITAMIN A
-WHITE BUTTON MUSHROOMS
-GRAPEFRUITS contain romatase inhibiting compounds, such as apigenin, hesperidin and naringenin
-DIM and luteolin, found in Broccoli, increase estrogen detoxification and inhibit aromatase
-lose body fat , 10-16% range is optimal
-Grape seed extract
Vitamin K2 (MK-4)
is a potent aromatase inhibitor and decreases estradiol levels. Vitamin K2 can increase testosterone significantly when applied topically on the scrotum https://pubmed.ncbi.nlm.nih.gov/15763078/




2. NUTRIENTS/FOODS THAT LOWER ESTROGEN AND ITS RECEPTORS

- VITAMIN E , A , D
-CAFFEINE
-CURCUMIN
-IODINE

-BEEF , IT CONTAINS CLA which has anti-estrogenic properties, as it prevents the phosphorylation of estrogen receptors.
- INDOLE 3 CARBINOL A natural compound from cruciferous vegetables. Promotes hormone balance, fights against estrogen dominance and hormonal acne.*

3.LOWER CORTISOL

- BREATHING METHODS ( WIM HOF )
-MEDITATION
- ASHWAGANDHA

-6-8 HOURS SLEEP


MY EXPERIENCE : applied most of the stuff i wrote about in the guide and it worked for me , i feel more :
-aggressive ( i always want to punch , kick , break stuff not because im mad but for the fun of doing it , i dont actually break anything)
-more energy ( i feel energized and it s tough to sit 4hours+ in university i always feel like i want to move or lift stuff)
- eye contact , i watch people in the eyes sometimes , especially if around my age (20) ( i used to look on the ground when i walk because i have acne scars so i didnt want to make eye contact with anyone , now i do tho .)
-improved workout recovery
-fighter mentality .
And the thing is that those foods and supplements dont even cost too much for me , i can bulk on a healthy diet on 90$ a week budget

People i copied some stuff from : @Dontflexonme , @Lifeisgood72 , @Chintuck22

People who wanted to be tagged : @Lev Peshkov @Original @Goblin @nonserviam @JustBeCurry @Timelessbrah @Fahkumram

mods just in case this high effort thread has b of b potential :feelstrash: : @Sergeant @her @knajjd
 
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Will read. Hopefully the natty boys become andrigenic chad!
 
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This is a guide based on scientific papers , my personal experience and threads by other users i will credit at the end of this thread .

AND NOW

View attachment 708479

















-THIS EASY TO READ GUIDE WILL HELP YOU IMPROVE :
T , DHT and DHEA LEVELS , ANDROGEN RECEPTORS , INSULIN SENSITIVITY , ENERGY LEVELS , OVERALL YOUR HORMONAL BALANCE AND POSSIBLY LONGEVITY.
(IT S USEFUL ESPECIALLY IF YOU RE GOING THROUGH PUBERTY SO YOU CAN GROW TO YOUR FULL POTENTIAL NATURALLY)

-IT WILL ALSO HELP YOU REDUCE:
ESTROGEN LEVELS (MAINLY PROLACTIN AND ESTRADIOL ) AND THEIR RECEPTORS, CORTISOL ( THE STRESS HORMONE). (if you have no sign of high e levels or you did bloodwork and your e levels are extremely low than skip the part where i explain how to lower it , as normal e levels are important for growth , libido and strength, however for men who live in the west these hormones are at an all time high on average ) .

THIS THREAD WILL COVER 3 MAIN TOPICS :

1) MOST POTENT LIFESTYLE CHANGES ( water is wet topic but if you skip it it s over )

2) DIET , MICRONUTRIENTS/SUPPLEMENTS and WHAT TO AVOID

3) MICRONUTRIENTS/SUPPLEMENTS TO FIGHT E AND C , AROMATASE INHIBITORS .

quick introduction to those hormones for everyone except doctorcels :
Testosterone ( T ) : we all know what that is and what it does
Dht : it s the APEX androgen hormone in men , testosterone is the precursor of this hormone so
low T levels = low DHT.

Testosterone is converted to DHT via the 5-alpha reductase (5-AR) enzyme in the body. Although testosterone is a major contributor to circulating DHT, DHT can also be created from other precursors, such as DHEA, androstenedione, androsterone, 17-hydroxypregnenolone and 17-hydroxyprogesterone.
DHT has 4x times higher affinity to AR ( androgen receptors ) than T does.
Dhea :
is one of the most abundant circulating steroids found in humans. 75–90% of DHEA is synthesized in the adrenal gland (the zona reticularis to be specific) with the remainder being produced by the testes, skin and brain. DHEA is made from cholesterol and its production is stimulated by ACTH and cAMP, both of which can promote the production of cortisol as well.

When the body is not under stress most of the DHEA is converted to other androgens and its sulfated form, dehydroepiandrosterone sulfate (DHEAS), but when the body is stressed, it’s converted to estrogens.
Estradiol : it is the primary sex hormone of childbearing women. It is formed from developing ovarian follicles. Estradiol is responsible for female characteristics and sexual functioning.
Estradiol function in men when levels are in the "normal" range : https://pubmed.ncbi.nlm.nih.gov/26908066/

Prolactin : High prolactin can be embarrassing as it manifests in a few physical symptoms, such as poofy nipples and/or gyno, low libido, erectile dysfunction and mood disorders.


Enough introduction let s get straight to the point:


1) 1. SEDENTARY LIFESTYLE KILLS YOUR T LEVELS
Have you ever wondered why the generations coming out of the last century had higher T levels on average compared to today's men ?

SIMPLE BECAUSE THEY DIDNT SIT ALL DAY BROWSING THE INTERNET , WATCHING MOVIES OR WASTING TIME , THEY HAD NO CARS TOO SO THEY HAD TO WALK A LOT OR USE THE BICYLE , THEY ALSO HAD TO DO MANUAL LABOUR SINCE KIDS . Working out on compound movements and limiting your time spent sitting is the best thing you could do to improve a.receptors and T .
View attachment 708623
its time to vikingmaxx
View attachment 708741

2. SLEEP
Improving your sleeping habits is one of the quickest and most immediate ways to amplify your Testosterone Production. Don't watch television or play on your laptop in bed. At night your room should be a place dedicated to relaxation and sleep. When it's bedtime make sure that your room is as dark as possible.

We've all heard of the Circadian Rhythm, but you may not realize that the Circadian Rhythm controls far more than your sleeping patterns. Your body produces the highest levels of Testosterone while you are deep in sleep.
View attachment 708642
here you can see T level difference throught the day between sedentary males and athletes . Not only do athletes have higher T but as you can see peak T production happens during sleep , deep sleep to be precise .

3. GET OUT IN THE SUN
The key to how sunlight is one of the best test boosters is its connection to Vitamin D. In numerous studies, Vitamin D is linked to increased production level of testosterone.That’s also why foods rich in Vitamin D are also considered natural testosterone boosters .
Other side benefits of Vitamin D, in addition to being a testosterone booster, are that it is integral in helping the body to absorb calcium ( that means it significantly helps to strengthen bones), and it has also been shown to boost your body’s immune system and other body functions.

This study suggests that sun exposure on chest /back increases T levels up to 120% , but when sun exposure is on the testicles T levels increase by 200%

4. SEMEN RETENTION

Although sexual arousal has been shown to actually boost testosterone levels , ejaculation is different , after each ejaculation your prolactin levels skyrocket and frequent ejaculations have been linked to lower androgen receptors especially in the brain
Sexual behavior reduces hypothalamic androgen receptor immunoreactivity: https://pubmed.ncbi.nlm.nih.gov/12689608/
Research indicates that prolactin increases following orgasm are involved in a feedback loop that serves to decrease arousal through inhibitory central dopaminergic and probably peripheral processes .
On the seventh of semen retention day studies show an increase in T
View attachment 709165
Ideally you want to ejaculate every 8-9 days without watching porn. Masturbation or sexual intercourse alone will only rise T levels .


2) DIET LOW IN SUGAR AND HIGH IN ANIMAL PROTEIN , MUFA AND S.FATS , COMPLEX CARBS AND VEGETABLES IS IDEAL.

Abrupt decrease in serum testosterone levels after an oral glucose load in men: implications for screening for hypogonadism https://pubmed.ncbi.nlm.nih.gov/22804876/ sugar decreases t by over 25%

Cholesterol was the boogeyman of the health industry for many decades. But it is actually a vital component for hormone production, meaning testosterone and estrogen, and you need to eat fat in order to get the cholesterol necessary to maintain your testosterone. Men who get less than 20 percent of their dietary needs from fats have been found to have consistently lower testosterone levels.

View attachment 709219


Saturated fats increase androgen receptors and enhance androgen binding strength : Polyunsaturated fats inhibit the binding of androgens to androgen receptors and lower androgen receptor expression.
However keto diet is not ideal , keep your carbs up .


2.SUPPLEMENTS/FOODS TO INCREASE ANDROGEN RECEPTORS

-WIN MORE Perhaps easier said than done, but winning more in anything you do increases brain androgen receptors https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4213638/

-EGGS :
-Capsaicin, the hot component of chili peppers, increases androgen receptor expression :
-Magnesium
is a potent calcium antagonist by removing intracellular calcium. Too much intracellular calcium, induced by inflammation, excitatory amino acids, EMF, radiation, shock, stress, low CO2, excess nitric oxide and carbon monoxide, etc., degrades the androgen receptors.

-Fish heads contain the thyroid and thyroid hormones, specifically T3, which up-regulate androgen receptors, and down-regulate estrogen receptors .

-Caffeine promotes mental effectiveness, well-being, increases testosterone, DHT, inhibits the aromatase and increases androgen receptors.

-L-carnitine , L-tartare

-Selenium
boosts thyroid hormone conversion, which increases androgen receptors.

-Oysters are very high in zinc. A zinc deficiency significantly increases estrogen receptors and decreases androgen receptors ( it s better to obtain zinc naturally than from supplement )https://academic.oup.com/jn/article/126/4/842/4724266


-Glycine is a component of androgen receptors. Bone Broth contains a big amount of it .

-Fasting for a small period ( around 8-10 hours)

-Forskolin
3. SUPPLEMENTS/FOODS TO INCREASE T , DHT , DHEA ( the ones i mentioned before also have effects on these hormones)

-Ashwagandha – Taking 300mg of the KSM-66 extract of Ashwagandha twice daily increased DHEA-S by 18% after 8 weeks. It also boosts T and lowers C (stress)
-Vitamin C
-Eat organic foods
-Keep inflammation low , Chronic inflammation is one of the most destructive things to health, androgens and longevity. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4443794/#R5
-Vitamin B5 Vitamin B5 increases the adrenal sensitivity to ACTH, which will increase DHEA production.
-Creatine supplementation is shown to increase DHT significantly by 56% (after 7 days of creatine loading in rugby players), while testosterone levels were not affected . https://pubmed.ncbi.nlm.nih.gov/19741313/
-Nicotine boosts DHT by inhibiting the enzyme, 3α-HSD . Gums or patches are advised and not smoking.
-Oxytocin is able to increase 5-alpha reductase . Vitamin C is able to increase oxytocin levels .
-Vitamin A
-Red Wine and red onion
-Curcumin
-
Taking Butea superba, which increases DHT 5X it's amount, (It doesn't cause balding so i'm pretty sure it has something to do with IGF receptors)

4.FOODS / NUTRIENTS TO AVOID

  • Soy (genistein, daidzein)
  • Green tea
  • Pumpkin seed oil
  • Sulforaphane
  • Flavonoids (biochanin A, quercetin, myricetin, fisetin and kaempferol) (R, R, R, R)
  • Black pepper .
  • Rosemary
  • Panax ginseng
  • Beta-sitosterol. (found in avocadoes, nuts, black cumin oil/black seed oil, pygeum, stinging nettle)
  • Azelaic acid (found in wheat, rye, and barley)
  • Reishi mushroom, including other mushrooms, with white button mushroom being the least inhibitory.
  • Saw palmetto
  • Fenugreek
  • Pesticides.
  • DIM (is able to displace DHT from its receptor and is a estrogen receptor agonist)
  • Lignan. Lignans are compounds found in plant food sources. Lignans strongly inhibit 5-alpha reductase, and also lowers testosterone (R). Foods that are high in lignans include seeds (especially flax seed) and whole grains (breads, pastas, cereals etc.)
  • fluoride ( especially if it s in tap water)
  • plastic
  • Finasteride
  • Minoxidil
  • all the stuff found in shampoos / soaps and hygene products, they also contain phthalates, benzophenones (look for markings BP-1, BP-2, BP-3, etc. on the label), phenoxyethanol, triclosan and/ or triclocarban - all of them either strong xenoestrogens or disruptive for your body's testosterone production
3) 1.AROMATASE INHIBITORS
- Arugula contains high amounts of aromatase inhibiting compound called kaempferol https://pubmed.ncbi.nlm.nih.gov/8049151/
- CALCIUM possesses aromatase inhibiting properties. Estradiol and aromatase increase on a low calcium diet
-VITAMIN A
-WHITE BUTTON MUSHROOMS
-GRAPEFRUITS contain romatase inhibiting compounds, such as apigenin, hesperidin and naringenin
-DIM and luteolin, found in Broccoli, increase estrogen detoxification and inhibit aromatase
-lose body fat , 10-16% range is optimal
-Grape seed extract
Vitamin K2 (MK-4)
is a potent aromatase inhibitor and decreases estradiol levels. Vitamin K2 can increase testosterone significantly when applied topically on the scrotum https://pubmed.ncbi.nlm.nih.gov/15763078/




2. NUTRIENTS/FOODS THAT LOWER ESTROGEN AND ITS RECEPTORS

- VITAMIN E , A , D
-CAFFEINE
-CURCUMIN
-IODINE

-BEEF , IT CONTAINS CLA which has anti-estrogenic properties, as it prevents the phosphorylation of estrogen receptors.
- INDOLE 3 CARBINOL A natural compound from cruciferous vegetables. Promotes hormone balance, fights against estrogen dominance and hormonal acne.*

3.LOWER CORTISOL

- BREATHING METHODS ( WIM HOF )
-MEDITATION
- ASHWAGANDHA

-6-8 HOURS SLEEP


MY EXPERIENCE : applied most of the stuff i wrote about in the guide and it worked for me , i feel more :
-aggressive ( i always want to punch , kick , break stuff not because im mad but for the fun of doing it , i dont actually break anything)
-more energy ( i feel energized and it s tough to sit 4hours+ in university i always feel like i want to move or lift stuff)
- eye contact , i watch people in the eyes sometimes , especially if around my age (20) ( i used to look on the ground when i walk because i have acne scars so i didnt want to make eye contact with anyone , now i do tho .)
-improved workout recovery
-fighter mentality .
And the thing is that those foods and supplements dont even cost too much for me , i can bulk on a healthy diet on 90$ a week budget

People i copied some stuff from : @Dontflexonme , @Lifeisgood72 , @Chintuck22

People who wanted to be tagged : @Lev Peshkov @Original @Goblin @nonserviam @JustBeCurry @Timelessbrah @Fahkumram

mods just in case this high effort thread has b of b potential :feelstrash: : @Sergeant @her @knajjd
High IQ, HighT.
 
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good thread, might take some of the supplements and lifestyle advice would rather just blast dht derivatives jfl
 
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BASADO
 
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This is a guide based on scientific papers , my personal experience and threads by other users i will credit at the end of this thread .

AND NOW

View attachment 708479

















-THIS EASY TO READ GUIDE WILL HELP YOU IMPROVE :
T , DHT and DHEA LEVELS , ANDROGEN RECEPTORS , INSULIN SENSITIVITY , ENERGY LEVELS , OVERALL YOUR HORMONAL BALANCE AND POSSIBLY LONGEVITY.
(IT S USEFUL ESPECIALLY IF YOU RE GOING THROUGH PUBERTY SO YOU CAN GROW TO YOUR FULL POTENTIAL NATURALLY)

-IT WILL ALSO HELP YOU REDUCE:
ESTROGEN LEVELS (MAINLY PROLACTIN AND ESTRADIOL ) AND THEIR RECEPTORS, CORTISOL ( THE STRESS HORMONE). (if you have no sign of high e levels or you did bloodwork and your e levels are extremely low than skip the part where i explain how to lower it , as normal e levels are important for growth , libido and strength, however for men who live in the west these hormones are at an all time high on average ) .

THIS THREAD WILL COVER 3 MAIN TOPICS :

1) MOST POTENT LIFESTYLE CHANGES ( water is wet topic but if you skip it it s over )

2) DIET , MICRONUTRIENTS/SUPPLEMENTS and WHAT TO AVOID

3) MICRONUTRIENTS/SUPPLEMENTS TO FIGHT E AND C , AROMATASE INHIBITORS .

quick introduction to those hormones for everyone except doctorcels :
Testosterone ( T ) : we all know what that is and what it does
Dht : it s the APEX androgen hormone in men , testosterone is the precursor of this hormone so
low T levels = low DHT.

Testosterone is converted to DHT via the 5-alpha reductase (5-AR) enzyme in the body. Although testosterone is a major contributor to circulating DHT, DHT can also be created from other precursors, such as DHEA, androstenedione, androsterone, 17-hydroxypregnenolone and 17-hydroxyprogesterone.
DHT has 4x times higher affinity to AR ( androgen receptors ) than T does.
Dhea :
is one of the most abundant circulating steroids found in humans. 75–90% of DHEA is synthesized in the adrenal gland (the zona reticularis to be specific) with the remainder being produced by the testes, skin and brain. DHEA is made from cholesterol and its production is stimulated by ACTH and cAMP, both of which can promote the production of cortisol as well.

When the body is not under stress most of the DHEA is converted to other androgens and its sulfated form, dehydroepiandrosterone sulfate (DHEAS), but when the body is stressed, it’s converted to estrogens.
Estradiol : it is the primary sex hormone of childbearing women. It is formed from developing ovarian follicles. Estradiol is responsible for female characteristics and sexual functioning.
Estradiol function in men when levels are in the "normal" range : https://pubmed.ncbi.nlm.nih.gov/26908066/

Prolactin : High prolactin can be embarrassing as it manifests in a few physical symptoms, such as poofy nipples and/or gyno, low libido, erectile dysfunction and mood disorders.


Enough introduction let s get straight to the point:


1) 1. SEDENTARY LIFESTYLE KILLS YOUR T LEVELS
Have you ever wondered why the generations coming out of the last century had higher T levels on average compared to today's men ?

SIMPLE BECAUSE THEY DIDNT SIT ALL DAY BROWSING THE INTERNET , WATCHING MOVIES OR WASTING TIME , THEY HAD NO CARS TOO SO THEY HAD TO WALK A LOT OR USE THE BICYLE , THEY ALSO HAD TO DO MANUAL LABOUR SINCE KIDS . Working out on compound movements and limiting your time spent sitting is the best thing you could do to improve a.receptors and T .
View attachment 708623
its time to vikingmaxx
View attachment 708741

2. SLEEP
Improving your sleeping habits is one of the quickest and most immediate ways to amplify your Testosterone Production. Don't watch television or play on your laptop in bed. At night your room should be a place dedicated to relaxation and sleep. When it's bedtime make sure that your room is as dark as possible.

We've all heard of the Circadian Rhythm, but you may not realize that the Circadian Rhythm controls far more than your sleeping patterns. Your body produces the highest levels of Testosterone while you are deep in sleep.
View attachment 708642
here you can see T level difference throught the day between sedentary males and athletes . Not only do athletes have higher T but as you can see peak T production happens during sleep , deep sleep to be precise .

3. GET OUT IN THE SUN
The key to how sunlight is one of the best test boosters is its connection to Vitamin D. In numerous studies, Vitamin D is linked to increased production level of testosterone.That’s also why foods rich in Vitamin D are also considered natural testosterone boosters .
Other side benefits of Vitamin D, in addition to being a testosterone booster, are that it is integral in helping the body to absorb calcium ( that means it significantly helps to strengthen bones), and it has also been shown to boost your body’s immune system and other body functions.

This study suggests that sun exposure on chest /back increases T levels up to 120% , but when sun exposure is on the testicles T levels increase by 200%

4. SEMEN RETENTION

Although sexual arousal has been shown to actually boost testosterone levels , ejaculation is different , after each ejaculation your prolactin levels skyrocket and frequent ejaculations have been linked to lower androgen receptors especially in the brain
Sexual behavior reduces hypothalamic androgen receptor immunoreactivity: https://pubmed.ncbi.nlm.nih.gov/12689608/
Research indicates that prolactin increases following orgasm are involved in a feedback loop that serves to decrease arousal through inhibitory central dopaminergic and probably peripheral processes .
On the seventh of semen retention day studies show an increase in T
View attachment 709165
Ideally you want to ejaculate every 8-9 days without watching porn. Masturbation or sexual intercourse alone will only rise T levels .


2) DIET LOW IN SUGAR AND HIGH IN ANIMAL PROTEIN , MUFA AND S.FATS , COMPLEX CARBS AND VEGETABLES IS IDEAL.

Abrupt decrease in serum testosterone levels after an oral glucose load in men: implications for screening for hypogonadism https://pubmed.ncbi.nlm.nih.gov/22804876/ sugar decreases t by over 25%

Cholesterol was the boogeyman of the health industry for many decades. But it is actually a vital component for hormone production, meaning testosterone and estrogen, and you need to eat fat in order to get the cholesterol necessary to maintain your testosterone. Men who get less than 20 percent of their dietary needs from fats have been found to have consistently lower testosterone levels.

View attachment 709219


Saturated fats increase androgen receptors and enhance androgen binding strength : Polyunsaturated fats inhibit the binding of androgens to androgen receptors and lower androgen receptor expression.
However keto diet is not ideal , keep your carbs up .


2.SUPPLEMENTS/FOODS TO INCREASE ANDROGEN RECEPTORS

-WIN MORE Perhaps easier said than done, but winning more in anything you do increases brain androgen receptors https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4213638/

-EGGS :
-Capsaicin, the hot component of chili peppers, increases androgen receptor expression :
-Magnesium
is a potent calcium antagonist by removing intracellular calcium. Too much intracellular calcium, induced by inflammation, excitatory amino acids, EMF, radiation, shock, stress, low CO2, excess nitric oxide and carbon monoxide, etc., degrades the androgen receptors.

-Fish heads contain the thyroid and thyroid hormones, specifically T3, which up-regulate androgen receptors, and down-regulate estrogen receptors .

-Caffeine promotes mental effectiveness, well-being, increases testosterone, DHT, inhibits the aromatase and increases androgen receptors.

-L-carnitine , L-tartare

-Selenium
boosts thyroid hormone conversion, which increases androgen receptors.

-Oysters are very high in zinc. A zinc deficiency significantly increases estrogen receptors and decreases androgen receptors ( it s better to obtain zinc naturally than from supplement )https://academic.oup.com/jn/article/126/4/842/4724266


-Glycine is a component of androgen receptors. Bone Broth contains a big amount of it .

-Fasting for a small period ( around 8-10 hours)

-Forskolin
3. SUPPLEMENTS/FOODS TO INCREASE T , DHT , DHEA ( the ones i mentioned before also have effects on these hormones)

-Ashwagandha – Taking 300mg of the KSM-66 extract of Ashwagandha twice daily increased DHEA-S by 18% after 8 weeks. It also boosts T and lowers C (stress)
-Vitamin C
-Eat organic foods
-Keep inflammation low , Chronic inflammation is one of the most destructive things to health, androgens and longevity. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4443794/#R5
-Vitamin B5 Vitamin B5 increases the adrenal sensitivity to ACTH, which will increase DHEA production.
-Creatine supplementation is shown to increase DHT significantly by 56% (after 7 days of creatine loading in rugby players), while testosterone levels were not affected . https://pubmed.ncbi.nlm.nih.gov/19741313/
-Nicotine boosts DHT by inhibiting the enzyme, 3α-HSD . Gums or patches are advised and not smoking.
-Oxytocin is able to increase 5-alpha reductase . Vitamin C is able to increase oxytocin levels .
-Vitamin A
-Red Wine and red onion
-Curcumin
-
Taking Butea superba, which increases DHT 5X it's amount, (It doesn't cause balding so i'm pretty sure it has something to do with IGF receptors)

4.FOODS / NUTRIENTS TO AVOID

  • Soy (genistein, daidzein)
  • Green tea
  • Pumpkin seed oil
  • Sulforaphane
  • Flavonoids (biochanin A, quercetin, myricetin, fisetin and kaempferol) (R, R, R, R)
  • Black pepper .
  • Rosemary
  • Panax ginseng
  • Beta-sitosterol. (found in avocadoes, nuts, black cumin oil/black seed oil, pygeum, stinging nettle)
  • Azelaic acid (found in wheat, rye, and barley)
  • Reishi mushroom, including other mushrooms, with white button mushroom being the least inhibitory.
  • Saw palmetto
  • Fenugreek
  • Pesticides.
  • DIM (is able to displace DHT from its receptor and is a estrogen receptor agonist)
  • Lignan. Lignans are compounds found in plant food sources. Lignans strongly inhibit 5-alpha reductase, and also lowers testosterone (R). Foods that are high in lignans include seeds (especially flax seed) and whole grains (breads, pastas, cereals etc.)
  • fluoride ( especially if it s in tap water)
  • plastic
  • Finasteride
  • Minoxidil
  • all the stuff found in shampoos / soaps and hygene products, they also contain phthalates, benzophenones (look for markings BP-1, BP-2, BP-3, etc. on the label), phenoxyethanol, triclosan and/ or triclocarban - all of them either strong xenoestrogens or disruptive for your body's testosterone production
3) 1.AROMATASE INHIBITORS
- Arugula contains high amounts of aromatase inhibiting compound called kaempferol https://pubmed.ncbi.nlm.nih.gov/8049151/
- CALCIUM possesses aromatase inhibiting properties. Estradiol and aromatase increase on a low calcium diet
-VITAMIN A
-WHITE BUTTON MUSHROOMS
-GRAPEFRUITS contain romatase inhibiting compounds, such as apigenin, hesperidin and naringenin
-DIM and luteolin, found in Broccoli, increase estrogen detoxification and inhibit aromatase
-lose body fat , 10-16% range is optimal
-Grape seed extract
Vitamin K2 (MK-4)
is a potent aromatase inhibitor and decreases estradiol levels. Vitamin K2 can increase testosterone significantly when applied topically on the scrotum https://pubmed.ncbi.nlm.nih.gov/15763078/




2. NUTRIENTS/FOODS THAT LOWER ESTROGEN AND ITS RECEPTORS

- VITAMIN E , A , D
-CAFFEINE
-CURCUMIN
-IODINE

-BEEF , IT CONTAINS CLA which has anti-estrogenic properties, as it prevents the phosphorylation of estrogen receptors.
- INDOLE 3 CARBINOL A natural compound from cruciferous vegetables. Promotes hormone balance, fights against estrogen dominance and hormonal acne.*

3.LOWER CORTISOL

- BREATHING METHODS ( WIM HOF )
-MEDITATION
- ASHWAGANDHA

-6-8 HOURS SLEEP


MY EXPERIENCE : applied most of the stuff i wrote about in the guide and it worked for me , i feel more :
-aggressive ( i always want to punch , kick , break stuff not because im mad but for the fun of doing it , i dont actually break anything)
-more energy ( i feel energized and it s tough to sit 4hours+ in university i always feel like i want to move or lift stuff)
- eye contact , i watch people in the eyes sometimes , especially if around my age (20) ( i used to look on the ground when i walk because i have acne scars so i didnt want to make eye contact with anyone , now i do tho .)
-improved workout recovery
-fighter mentality .
And the thing is that those foods and supplements dont even cost too much for me , i can bulk on a healthy diet on 90$ a week budget

People i copied some stuff from : @Dontflexonme , @Lifeisgood72 , @Chintuck22

People who wanted to be tagged : @Lev Peshkov @Original @Goblin @nonserviam @JustBeCurry @Timelessbrah @Fahkumram

mods just in case this high effort thread has b of b potential :feelstrash: : @Sergeant @her @knajjd

Great one! Can u tell me though how much sedentary lifestyle affects T? Where did u see a study?
 
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Published:

01 July 1939

:soy: :soy: :soy: :soy: :soy: :soy: :soy:
 
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good shit @Lorsss get this on b of b
 
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damn bro cool thread
Reacts2
 
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also mirin the nofap study
real graph of the study :soy::soy::soy::soy::soy:

Rhythmicity of serum testosterone in human males 1 1

im 30 seconds in only jfl
 
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This is a guide based on scientific papers , my personal experience and threads by other users i will credit at the end of this thread .

AND NOW

View attachment 708479

















-THIS EASY TO READ GUIDE WILL HELP YOU IMPROVE :
T , DHT and DHEA LEVELS , ANDROGEN RECEPTORS , INSULIN SENSITIVITY , ENERGY LEVELS , OVERALL YOUR HORMONAL BALANCE AND POSSIBLY LONGEVITY.
(IT S USEFUL ESPECIALLY IF YOU RE GOING THROUGH PUBERTY SO YOU CAN GROW TO YOUR FULL POTENTIAL NATURALLY)

-IT WILL ALSO HELP YOU REDUCE:
ESTROGEN LEVELS (MAINLY PROLACTIN AND ESTRADIOL ) AND THEIR RECEPTORS, CORTISOL ( THE STRESS HORMONE). (if you have no sign of high e levels or you did bloodwork and your e levels are extremely low than skip the part where i explain how to lower it , as normal e levels are important for growth , libido and strength, however for men who live in the west these hormones are at an all time high on average ) .

THIS THREAD WILL COVER 3 MAIN TOPICS :

1) MOST POTENT LIFESTYLE CHANGES ( water is wet topic but if you skip it it s over )

2) DIET , MICRONUTRIENTS/SUPPLEMENTS and WHAT TO AVOID

3) MICRONUTRIENTS/SUPPLEMENTS TO FIGHT E AND C , AROMATASE INHIBITORS .

quick introduction to those hormones for everyone except doctorcels :
Testosterone ( T ) : we all know what that is and what it does
Dht : it s the APEX androgen hormone in men , testosterone is the precursor of this hormone so
low T levels = low DHT.

Testosterone is converted to DHT via the 5-alpha reductase (5-AR) enzyme in the body. Although testosterone is a major contributor to circulating DHT, DHT can also be created from other precursors, such as DHEA, androstenedione, androsterone, 17-hydroxypregnenolone and 17-hydroxyprogesterone.
DHT has 4x times higher affinity to AR ( androgen receptors ) than T does.
Dhea :
is one of the most abundant circulating steroids found in humans. 75–90% of DHEA is synthesized in the adrenal gland (the zona reticularis to be specific) with the remainder being produced by the testes, skin and brain. DHEA is made from cholesterol and its production is stimulated by ACTH and cAMP, both of which can promote the production of cortisol as well.

When the body is not under stress most of the DHEA is converted to other androgens and its sulfated form, dehydroepiandrosterone sulfate (DHEAS), but when the body is stressed, it’s converted to estrogens.
Estradiol : it is the primary sex hormone of childbearing women. It is formed from developing ovarian follicles. Estradiol is responsible for female characteristics and sexual functioning.
Estradiol function in men when levels are in the "normal" range : https://pubmed.ncbi.nlm.nih.gov/26908066/

Prolactin : High prolactin can be embarrassing as it manifests in a few physical symptoms, such as poofy nipples and/or gyno, low libido, erectile dysfunction and mood disorders.


Enough introduction let s get straight to the point:


1) 1. SEDENTARY LIFESTYLE KILLS YOUR T LEVELS
Have you ever wondered why the generations coming out of the last century had higher T levels on average compared to today's men ?

SIMPLE BECAUSE THEY DIDNT SIT ALL DAY BROWSING THE INTERNET , WATCHING MOVIES OR WASTING TIME , THEY HAD NO CARS TOO SO THEY HAD TO WALK A LOT OR USE THE BICYLE , THEY ALSO HAD TO DO MANUAL LABOUR SINCE KIDS . Working out on compound movements and limiting your time spent sitting is the best thing you could do to improve a.receptors and T .
View attachment 708623
its time to vikingmaxx
View attachment 708741

2. SLEEP
Improving your sleeping habits is one of the quickest and most immediate ways to amplify your Testosterone Production. Don't watch television or play on your laptop in bed. At night your room should be a place dedicated to relaxation and sleep. When it's bedtime make sure that your room is as dark as possible.

We've all heard of the Circadian Rhythm, but you may not realize that the Circadian Rhythm controls far more than your sleeping patterns. Your body produces the highest levels of Testosterone while you are deep in sleep.
View attachment 708642
here you can see T level difference throught the day between sedentary males and athletes . Not only do athletes have higher T but as you can see peak T production happens during sleep , deep sleep to be precise .

3. GET OUT IN THE SUN
The key to how sunlight is one of the best test boosters is its connection to Vitamin D. In numerous studies, Vitamin D is linked to increased production level of testosterone.That’s also why foods rich in Vitamin D are also considered natural testosterone boosters .
Other side benefits of Vitamin D, in addition to being a testosterone booster, are that it is integral in helping the body to absorb calcium ( that means it significantly helps to strengthen bones), and it has also been shown to boost your body’s immune system and other body functions.

This study suggests that sun exposure on chest /back increases T levels up to 120% , but when sun exposure is on the testicles T levels increase by 200%

4. SEMEN RETENTION

Although sexual arousal has been shown to actually boost testosterone levels , ejaculation is different , after each ejaculation your prolactin levels skyrocket and frequent ejaculations have been linked to lower androgen receptors especially in the brain
Sexual behavior reduces hypothalamic androgen receptor immunoreactivity: https://pubmed.ncbi.nlm.nih.gov/12689608/
Research indicates that prolactin increases following orgasm are involved in a feedback loop that serves to decrease arousal through inhibitory central dopaminergic and probably peripheral processes .
On the seventh of semen retention day studies show an increase in T
View attachment 709165
Ideally you want to ejaculate every 8-9 days without watching porn. Masturbation or sexual intercourse alone will only rise T levels .


2) DIET LOW IN SUGAR AND HIGH IN ANIMAL PROTEIN , MUFA AND S.FATS , COMPLEX CARBS AND VEGETABLES IS IDEAL.

Abrupt decrease in serum testosterone levels after an oral glucose load in men: implications for screening for hypogonadism https://pubmed.ncbi.nlm.nih.gov/22804876/ sugar decreases t by over 25%

Cholesterol was the boogeyman of the health industry for many decades. But it is actually a vital component for hormone production, meaning testosterone and estrogen, and you need to eat fat in order to get the cholesterol necessary to maintain your testosterone. Men who get less than 20 percent of their dietary needs from fats have been found to have consistently lower testosterone levels.

View attachment 709219


Saturated fats increase androgen receptors and enhance androgen binding strength : Polyunsaturated fats inhibit the binding of androgens to androgen receptors and lower androgen receptor expression.
However keto diet is not ideal , keep your carbs up .


2.SUPPLEMENTS/FOODS TO INCREASE ANDROGEN RECEPTORS

-WIN MORE Perhaps easier said than done, but winning more in anything you do increases brain androgen receptors https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4213638/

-EGGS :
-Capsaicin, the hot component of chili peppers, increases androgen receptor expression :
-Magnesium
is a potent calcium antagonist by removing intracellular calcium. Too much intracellular calcium, induced by inflammation, excitatory amino acids, EMF, radiation, shock, stress, low CO2, excess nitric oxide and carbon monoxide, etc., degrades the androgen receptors.

-Fish heads contain the thyroid and thyroid hormones, specifically T3, which up-regulate androgen receptors, and down-regulate estrogen receptors .

-Caffeine promotes mental effectiveness, well-being, increases testosterone, DHT, inhibits the aromatase and increases androgen receptors.

-L-carnitine , L-tartare

-Selenium
boosts thyroid hormone conversion, which increases androgen receptors.

-Oysters are very high in zinc. A zinc deficiency significantly increases estrogen receptors and decreases androgen receptors ( it s better to obtain zinc naturally than from supplement )https://academic.oup.com/jn/article/126/4/842/4724266


-Glycine is a component of androgen receptors. Bone Broth contains a big amount of it .

-Fasting for a small period ( around 8-10 hours)

-Forskolin
3. SUPPLEMENTS/FOODS TO INCREASE T , DHT , DHEA ( the ones i mentioned before also have effects on these hormones)

-Ashwagandha – Taking 300mg of the KSM-66 extract of Ashwagandha twice daily increased DHEA-S by 18% after 8 weeks. It also boosts T and lowers C (stress)
-Vitamin C
-Eat organic foods
-Keep inflammation low , Chronic inflammation is one of the most destructive things to health, androgens and longevity. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4443794/#R5
-Vitamin B5 Vitamin B5 increases the adrenal sensitivity to ACTH, which will increase DHEA production.
-Creatine supplementation is shown to increase DHT significantly by 56% (after 7 days of creatine loading in rugby players), while testosterone levels were not affected . https://pubmed.ncbi.nlm.nih.gov/19741313/
-Nicotine boosts DHT by inhibiting the enzyme, 3α-HSD . Gums or patches are advised and not smoking.
-Oxytocin is able to increase 5-alpha reductase . Vitamin C is able to increase oxytocin levels .
-Vitamin A
-Red Wine and red onion
-Curcumin
-
Taking Butea superba, which increases DHT 5X it's amount, (It doesn't cause balding so i'm pretty sure it has something to do with IGF receptors)

4.FOODS / NUTRIENTS TO AVOID

  • Soy (genistein, daidzein)
  • Green tea
  • Pumpkin seed oil
  • Sulforaphane
  • Flavonoids (biochanin A, quercetin, myricetin, fisetin and kaempferol) (R, R, R, R)
  • Black pepper .
  • Rosemary
  • Panax ginseng
  • Beta-sitosterol. (found in avocadoes, nuts, black cumin oil/black seed oil, pygeum, stinging nettle)
  • Azelaic acid (found in wheat, rye, and barley)
  • Reishi mushroom, including other mushrooms, with white button mushroom being the least inhibitory.
  • Saw palmetto
  • Fenugreek
  • Pesticides.
  • DIM (is able to displace DHT from its receptor and is a estrogen receptor agonist)
  • Lignan. Lignans are compounds found in plant food sources. Lignans strongly inhibit 5-alpha reductase, and also lowers testosterone (R). Foods that are high in lignans include seeds (especially flax seed) and whole grains (breads, pastas, cereals etc.)
  • fluoride ( especially if it s in tap water)
  • plastic
  • Finasteride
  • Minoxidil
  • all the stuff found in shampoos / soaps and hygene products, they also contain phthalates, benzophenones (look for markings BP-1, BP-2, BP-3, etc. on the label), phenoxyethanol, triclosan and/ or triclocarban - all of them either strong xenoestrogens or disruptive for your body's testosterone production
3) 1.AROMATASE INHIBITORS
- Arugula contains high amounts of aromatase inhibiting compound called kaempferol https://pubmed.ncbi.nlm.nih.gov/8049151/
- CALCIUM possesses aromatase inhibiting properties. Estradiol and aromatase increase on a low calcium diet
-VITAMIN A
-WHITE BUTTON MUSHROOMS
-GRAPEFRUITS contain romatase inhibiting compounds, such as apigenin, hesperidin and naringenin
-DIM and luteolin, found in Broccoli, increase estrogen detoxification and inhibit aromatase
-lose body fat , 10-16% range is optimal
-Grape seed extract
Vitamin K2 (MK-4)
is a potent aromatase inhibitor and decreases estradiol levels. Vitamin K2 can increase testosterone significantly when applied topically on the scrotum https://pubmed.ncbi.nlm.nih.gov/15763078/




2. NUTRIENTS/FOODS THAT LOWER ESTROGEN AND ITS RECEPTORS

- VITAMIN E , A , D
-CAFFEINE
-CURCUMIN
-IODINE

-BEEF , IT CONTAINS CLA which has anti-estrogenic properties, as it prevents the phosphorylation of estrogen receptors.
- INDOLE 3 CARBINOL A natural compound from cruciferous vegetables. Promotes hormone balance, fights against estrogen dominance and hormonal acne.*

3.LOWER CORTISOL

- BREATHING METHODS ( WIM HOF )
-MEDITATION
- ASHWAGANDHA

-6-8 HOURS SLEEP


MY EXPERIENCE : applied most of the stuff i wrote about in the guide and it worked for me , i feel more :
-aggressive ( i always want to punch , kick , break stuff not because im mad but for the fun of doing it , i dont actually break anything)
-more energy ( i feel energized and it s tough to sit 4hours+ in university i always feel like i want to move or lift stuff)
- eye contact , i watch people in the eyes sometimes , especially if around my age (20) ( i used to look on the ground when i walk because i have acne scars so i didnt want to make eye contact with anyone , now i do tho .)
-improved workout recovery
-fighter mentality .
And the thing is that those foods and supplements dont even cost too much for me , i can bulk on a healthy diet on 90$ a week budget

People i copied some stuff from : @Dontflexonme , @Lifeisgood72 , @Chintuck22

People who wanted to be tagged : @Lev Peshkov @Original @Goblin @nonserviam @JustBeCurry @Timelessbrah @Fahkumram

mods just in case this high effort thread has b of b potential :feelstrash: : @Sergeant @her @knajjd
High effort and medium IQ, edit some of the things before it's too late
  • Although low carb is ideal, you should still consume sugar from time to time, because sugar decrease SHBG in human and without sugar you will end up with high SHBG. Sugar sides shouldn't be overlooked when we talk about this
  • Instead of avoiding each food, just say avoid vegetables that contains phytic acid, oxalates and phytoestrogens.
  • The reason why we have lower T than our ancestors is because we're malnourished in important nutrients, read book nutritional and physical degradation, there were no cavities in the tribe
  • Meat should be eaten raw to avoid PUFA's
  • Nofap is of minor effect on DHT, but rather on testosterone levels
Many other things i would add but good thread (y), appreciate the effort
 
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frequent ejaculations have been linked to lower androgen receptors especially in the brain
In rodents, which have a different sexual system compared to any primate (their short lifespans for one).
 
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In rodents, which have a different sexual system compared to any primate (their short lifespans for one).
So when they ejaculate their life span decreaes each time ?
 
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So when they ejaculate their life span decreaes each time ?
No, no rodent lives long. Chimpanzees can live up to their 70s. Primates were made to produce children many times with a partner, rodents were not. Ejaculation has no effect on hormones, positive if anything.
 
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NICE BUT WHY AVOID Sulforaphane
 
High effort and medium IQ, edit some of the things before it's too late
  • Although low carb is ideal, you should still consume sugar from time to time, because sugar decrease SHBG in human and without sugar you will end up with high SHBG. Sugar sides shouldn't be overlooked when we talk about this
  • Instead of avoiding each food, just say avoid vegetables that contains phytic acid, oxalates and phytoestrogens.
  • The reason why we have lower T than our ancestors is because we're malnourished in important nutrients, read book nutritional and physical degradation, there were no cavities in the tribe
  • Meat should be eaten raw to avoid PUFA's
  • Nofap is of minor effect on DHT, but rather on testosterone levels
Many other things i would add but good thread (y), appreciate the effort
- first yes i meant refined sugars like those in most foods/drink or you can buy at the supermarket , i agree some sugar is needed but it should be from fruits , from those which are nutrient dense possibly .
- i typed every food because i want this to be easy to read and you can find everything you need instantly , so people with less knowledge dont have to go search for that phytic acid and which foods contain it everytime , basically i did that boring work for people .
-i dont think that s true at all and if it is it is only to a certain degree , i will read the book you suggested ,i also read a book about this topic but it s in italian , it has many studies backing this up , diets around the world were drastically different and they still are now , what the vikings ate is different from what africans ate , the nutrients are different so this argument doesnt make sense to me . A good example of this is my father , he grew up without eating much and what he ate is what i ate but x3 times , end result ? he T , frame mogs me and probably most people on this forum into oblivion and he s in his 50s , the only different thing he did was doing manual labour his whole life while i sitted in my comfy bed during puberty . If you think your T levels will improve by eating your ancestors diet and sitting the whole day you are dead wrong my friend , sedentary lifestyle is death sentence .
-agreed but some foods do contain high amounts of it , so it s better to avoid them .
-agreed

i guess the guide gave you medium iq vibes because i didnt explain much and when i did i used easy words so the dnrd low iq kids will try give it a read anyways lol .
 
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Great one! Can u tell me though how much sedentary lifestyle affects T? Where did u see a study?
yes there is a chart linked in there showing difference in T levels throught the day between athletes and sedentary men , it does affect it a lot together with sleep , they are the two main factors .
 
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Im not saying that hammering it 10x a day is healthy in any way, just that it has no effect on androgens
 
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it s one of many studies i was linked to backing it up ,except the testicles part , i guess nobody wants to study that


i used the wrong graph tbh ngl i have them both on my desktop , thanks for pointing it out .
you literally posted one
 
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So I’ve been on very high AI doses recently and feel retarded af, so I cut down my dosages significantly. I also inject testosterone but I don’t want my growth plates to close. Could I theoretically drop the AI and just use mk4 for AI, because I have some arriving in a couple days. My plan was 100mg every day, is that enough to crash E, because I hate the cognitive loss of low E
 
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So I’ve been on very high AI doses recently and feel retarded af, so I cut down my dosages significantly. I also inject testosterone but I don’t want my growth plates to close. Could I theoretically drop the AI and just use mk4 for AI, because I have some arriving in a couple days. My plan was 100mg every day, is that enough to crash E, because I hate the cognitive loss of low E
mk4 strengthens your bones so it might not help with keeping your growth plates open , either way i dont know much about steroids im a nattycel
 
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also mirin the nofap study
real graph of the study :soy::soy::soy::soy::soy:

View attachment 709514
im 30 seconds in only jfl
apparently the graph i posted is not wrong
another study talks about 45% which means your graph is wrong too unless it s from another study
 
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I am taking broccolu sprouds, so I don't have to expect lower t right?
you re good , one little thing wont change your T lol
 
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based
 
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apparently the graph i posted is not wrong
another study talks about 45% which means your graph is wrong too unless it s from another study
are you low tier trolling or you cant read a study?

also which study are you talking about lmao
 
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apparently the graph i posted is not wrong
another study talks about 45% which means your graph is wrong too unless it s from another study
Okay i will explain why you are wrong
if you read it states testosterone fluctations before the 7th day (Not testosterone boosting or whatever) (testosterone can flucatate 10-40%) they didnt find any testosterone increasing shit except on the 7th day after it went back to normal
this study was never replicated btw
 
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are you low tier trolling or you cant read a study?

also which study are you talking about lmao
the graphic i posted was made by an idiot because it doesnt start at 100% or 390ng/dl which is baseline but it s not wrong in the sense that it does indeed reach 145% of total t, but yours is wrong as well because 45% of what looks like 390ng/dl baseline is 175 , 390+175 = 565 which is a higher peak . That s what i meant .
 
Very nice, I'll read everything single word of it.
 
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4.FOODS / NUTRIENTS TO AVOID
  • Finasteride
  • Minoxidil
I need my hair and hairline, :cry::cry::cry::cry::cry::cry:
With my upper head shape. bald or balding = GAME OVER!

i'm on both BTW. for almost 1 year now I guestimate.

Any other solutions not to get bald, without using fina minox?
* dermaroller I recall.
 
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No, no rodent lives long. Chimpanzees can live up to their 70s. Primates were made to produce children many times with a partner, rodents were not. Ejaculation has no effect on hormones, positive if anything.
Couldn't be anymore wrong bro.

Whether ejaculation has an effect on ones hormones depends on that person's genetic sensitivity to the ejaculation. Excessive fapping absolutely caused a hormonal imbalance within me which led to alot of problems. It's the same thing as people who can eat junk food all the time but not even get one pimple. Some people have to change their pillow cases every night to.avoid acne. Some people are good looking and others aren't. It just depends on your genetics. Certain people are more susceptible to certain things than others.
 
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Chad never did that :lul:
 
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the graphic i posted was made by an idiot because it doesnt start at 100% or 390ng/dl which is baseline but it s not wrong in the sense that it does indeed reach 145% of total t, but yours is wrong as well because 45% of what looks like 390ng/dl baseline is 175 , 390+175 = 565 which is a higher peak . That s what i meant .
Atleast its good in the ratios and fluctations not like yours which is completely false in both
Nofao is worthless for androgen or t activites
 
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  • JFL
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Estrogen is important for well being and cognitive functioning jfl, im low E and feel like shit
 
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This is a guide based on scientific papers , my personal experience and threads by other users i will credit at the end of this thread .

AND NOW

View attachment 708479

















-THIS EASY TO READ GUIDE WILL HELP YOU IMPROVE :
T , DHT and DHEA LEVELS , ANDROGEN RECEPTORS , INSULIN SENSITIVITY , ENERGY LEVELS , OVERALL YOUR HORMONAL BALANCE AND POSSIBLY LONGEVITY.
(IT S USEFUL ESPECIALLY IF YOU RE GOING THROUGH PUBERTY SO YOU CAN GROW TO YOUR FULL POTENTIAL NATURALLY)

-IT WILL ALSO HELP YOU REDUCE:
ESTROGEN LEVELS (MAINLY PROLACTIN AND ESTRADIOL ) AND THEIR RECEPTORS, CORTISOL ( THE STRESS HORMONE). (if you have no sign of high e levels or you did bloodwork and your e levels are extremely low than skip the part where i explain how to lower it , as normal e levels are important for growth , libido and strength, however for men who live in the west these hormones are at an all time high on average ) .

THIS THREAD WILL COVER 3 MAIN TOPICS :

1) MOST POTENT LIFESTYLE CHANGES ( water is wet topic but if you skip it it s over )

2) DIET , MICRONUTRIENTS/SUPPLEMENTS and WHAT TO AVOID

3) MICRONUTRIENTS/SUPPLEMENTS TO FIGHT E AND C , AROMATASE INHIBITORS .

quick introduction to those hormones for everyone except doctorcels :
Testosterone ( T ) : we all know what that is and what it does
Dht : it s the APEX androgen hormone in men , testosterone is the precursor of this hormone so
low T levels = low DHT.

Testosterone is converted to DHT via the 5-alpha reductase (5-AR) enzyme in the body. Although testosterone is a major contributor to circulating DHT, DHT can also be created from other precursors, such as DHEA, androstenedione, androsterone, 17-hydroxypregnenolone and 17-hydroxyprogesterone.
DHT has 4x times higher affinity to AR ( androgen receptors ) than T does.
Dhea :
is one of the most abundant circulating steroids found in humans. 75–90% of DHEA is synthesized in the adrenal gland (the zona reticularis to be specific) with the remainder being produced by the testes, skin and brain. DHEA is made from cholesterol and its production is stimulated by ACTH and cAMP, both of which can promote the production of cortisol as well.

When the body is not under stress most of the DHEA is converted to other androgens and its sulfated form, dehydroepiandrosterone sulfate (DHEAS), but when the body is stressed, it’s converted to estrogens.
Estradiol : it is the primary sex hormone of childbearing women. It is formed from developing ovarian follicles. Estradiol is responsible for female characteristics and sexual functioning.
Estradiol function in men when levels are in the "normal" range : https://pubmed.ncbi.nlm.nih.gov/26908066/

Prolactin : High prolactin can be embarrassing as it manifests in a few physical symptoms, such as poofy nipples and/or gyno, low libido, erectile dysfunction and mood disorders.


Enough introduction let s get straight to the point:


1) 1. SEDENTARY LIFESTYLE KILLS YOUR T LEVELS
Have you ever wondered why the generations coming out of the last century had higher T levels on average compared to today's men ?

SIMPLE BECAUSE THEY DIDNT SIT ALL DAY BROWSING THE INTERNET , WATCHING MOVIES OR WASTING TIME , THEY HAD NO CARS TOO SO THEY HAD TO WALK A LOT OR USE THE BICYLE , THEY ALSO HAD TO DO MANUAL LABOUR SINCE KIDS . Working out on compound movements and limiting your time spent sitting is the best thing you could do to improve a.receptors and T .
View attachment 708623
its time to vikingmaxx
View attachment 708741

2. SLEEP
Improving your sleeping habits is one of the quickest and most immediate ways to amplify your Testosterone Production. Don't watch television or play on your laptop in bed. At night your room should be a place dedicated to relaxation and sleep. When it's bedtime make sure that your room is as dark as possible.

We've all heard of the Circadian Rhythm, but you may not realize that the Circadian Rhythm controls far more than your sleeping patterns. Your body produces the highest levels of Testosterone while you are deep in sleep.
View attachment 708642
here you can see T level difference throught the day between sedentary males and athletes . Not only do athletes have higher T but as you can see peak T production happens during sleep , deep sleep to be precise .

3. GET OUT IN THE SUN
The key to how sunlight is one of the best test boosters is its connection to Vitamin D. In numerous studies, Vitamin D is linked to increased production level of testosterone.That’s also why foods rich in Vitamin D are also considered natural testosterone boosters .
Other side benefits of Vitamin D, in addition to being a testosterone booster, are that it is integral in helping the body to absorb calcium ( that means it significantly helps to strengthen bones), and it has also been shown to boost your body’s immune system and other body functions.

This study suggests that sun exposure on chest /back increases T levels up to 120% , but when sun exposure is on the testicles T levels increase by 200%

4. SEMEN RETENTION

Although sexual arousal has been shown to actually boost testosterone levels , ejaculation is different , after each ejaculation your prolactin levels skyrocket and frequent ejaculations have been linked to lower androgen receptors especially in the brain
Sexual behavior reduces hypothalamic androgen receptor immunoreactivity: https://pubmed.ncbi.nlm.nih.gov/12689608/
Research indicates that prolactin increases following orgasm are involved in a feedback loop that serves to decrease arousal through inhibitory central dopaminergic and probably peripheral processes .
On the seventh of semen retention day studies show an increase in T
View attachment 709165
Ideally you want to ejaculate every 8-9 days without watching porn. Masturbation or sexual intercourse alone will only rise T levels .


2) DIET LOW IN REFINED SUGAR AND HIGH IN ANIMAL PROTEIN , MUFA AND S.FATS , COMPLEX CARBS AND VEGETABLES AND FRUITS IS IDEAL.

Abrupt decrease in serum testosterone levels after an oral glucose load in men: implications for screening for hypogonadism https://pubmed.ncbi.nlm.nih.gov/22804876/ sugar decreases t by over 25%

Cholesterol was the boogeyman of the health industry for many decades. But it is actually a vital component for hormone production, meaning testosterone and estrogen, and you need to eat fat in order to get the cholesterol necessary to maintain your testosterone. Men who get less than 20 percent of their dietary needs from fats have been found to have consistently lower testosterone levels.

View attachment 709219


Saturated fats increase androgen receptors and enhance androgen binding strength : Polyunsaturated fats inhibit the binding of androgens to androgen receptors and lower androgen receptor expression.
However keto diet is not ideal , keep your carbs up .


2.SUPPLEMENTS/FOODS TO INCREASE ANDROGEN RECEPTORS

-WIN MORE Perhaps easier said than done, but winning more in anything you do increases brain androgen receptors https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4213638/

-EGGS :
-Capsaicin, the hot component of chili peppers, increases androgen receptor expression :
-Magnesium
is a potent calcium antagonist by removing intracellular calcium. Too much intracellular calcium, induced by inflammation, excitatory amino acids, EMF, radiation, shock, stress, low CO2, excess nitric oxide and carbon monoxide, etc., degrades the androgen receptors.

-Fish heads contain the thyroid and thyroid hormones, specifically T3, which up-regulate androgen receptors, and down-regulate estrogen receptors .

-Caffeine promotes mental effectiveness, well-being, increases testosterone, DHT, inhibits the aromatase and increases androgen receptors.

-L-carnitine , L-tartare

-Selenium
boosts thyroid hormone conversion, which increases androgen receptors.

-Oysters are very high in zinc. A zinc deficiency significantly increases estrogen receptors and decreases androgen receptors ( it s better to obtain zinc naturally than from supplement )https://academic.oup.com/jn/article/126/4/842/4724266


-Glycine is a component of androgen receptors. Bone Broth contains a big amount of it .

-Fasting for a small period ( around 8-10 hours)

-Forskolin
3. SUPPLEMENTS/FOODS TO INCREASE T , DHT , DHEA ( the ones i mentioned before also have effects on these hormones)

-Ashwagandha – Taking 300mg of the KSM-66 extract of Ashwagandha twice daily increased DHEA-S by 18% after 8 weeks. It also boosts T and lowers C (stress)
-Vitamin C
-Eat organic foods
-Keep inflammation low , Chronic inflammation is one of the most destructive things to health, androgens and longevity. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4443794/#R5
-Vitamin B5 Vitamin B5 increases the adrenal sensitivity to ACTH, which will increase DHEA production.
-Creatine supplementation is shown to increase DHT significantly by 56% (after 7 days of creatine loading in rugby players), while testosterone levels were not affected . https://pubmed.ncbi.nlm.nih.gov/19741313/
-Nicotine boosts DHT by inhibiting the enzyme, 3α-HSD . Gums or patches are advised and not smoking.
-Oxytocin is able to increase 5-alpha reductase . Vitamin C is able to increase oxytocin levels .
-Vitamin A
-Red Wine and red onion
-Curcumin
-
Taking Butea superba, which increases DHT 5X it's amount, (It doesn't cause balding so i'm pretty sure it has something to do with IGF receptors)

4.FOODS / NUTRIENTS TO AVOID

  • Soy (genistein, daidzein)
  • Green tea
  • Pumpkin seed oil
  • Sulforaphane
  • Flavonoids (biochanin A, quercetin, myricetin, fisetin and kaempferol) (R, R, R, R)
  • Black pepper .
  • Rosemary
  • Panax ginseng
  • Beta-sitosterol. (found in avocadoes, nuts, black cumin oil/black seed oil, pygeum, stinging nettle)
  • Azelaic acid (found in wheat, rye, and barley)
  • Reishi mushroom, including other mushrooms, with white button mushroom being the least inhibitory.
  • Saw palmetto
  • Fenugreek
  • Pesticides.
  • DIM (is able to displace DHT from its receptor and is a estrogen receptor agonist)
  • Lignan. Lignans are compounds found in plant food sources. Lignans strongly inhibit 5-alpha reductase, and also lowers testosterone (R). Foods that are high in lignans include seeds (especially flax seed) and whole grains (breads, pastas, cereals etc.)
  • fluoride ( especially if it s in tap water)
  • plastic
  • Finasteride
  • Minoxidil
  • all the stuff found in shampoos / soaps and hygene products, they also contain phthalates, benzophenones (look for markings BP-1, BP-2, BP-3, etc. on the label), phenoxyethanol, triclosan and/ or triclocarban - all of them either strong xenoestrogens or disruptive for your body's testosterone production
3) 1.AROMATASE INHIBITORS
- Arugula contains high amounts of aromatase inhibiting compound called kaempferol https://pubmed.ncbi.nlm.nih.gov/8049151/
- CALCIUM possesses aromatase inhibiting properties. Estradiol and aromatase increase on a low calcium diet
-VITAMIN A
-WHITE BUTTON MUSHROOMS
-GRAPEFRUITS contain romatase inhibiting compounds, such as apigenin, hesperidin and naringenin
-DIM and luteolin, found in Broccoli, increase estrogen detoxification and inhibit aromatase
-lose body fat , 10-16% range is optimal
-Grape seed extract
Vitamin K2 (MK-4)
is a potent aromatase inhibitor and decreases estradiol levels. Vitamin K2 can increase testosterone significantly when applied topically on the scrotum https://pubmed.ncbi.nlm.nih.gov/15763078/




2. NUTRIENTS/FOODS THAT LOWER ESTROGEN AND ITS RECEPTORS

- VITAMIN E , A , D
-CAFFEINE
-CURCUMIN
-IODINE

-BEEF , IT CONTAINS CLA which has anti-estrogenic properties, as it prevents the phosphorylation of estrogen receptors.
- INDOLE 3 CARBINOL A natural compound from cruciferous vegetables. Promotes hormone balance, fights against estrogen dominance and hormonal acne.*

3.LOWER CORTISOL

- BREATHING METHODS ( WIM HOF )
-MEDITATION
- ASHWAGANDHA

-6-8 HOURS SLEEP


MY EXPERIENCE : applied most of the stuff i wrote about in the guide and it worked for me , i feel more :
-aggressive ( i always want to punch , kick , break stuff not because im mad but for the fun of doing it , i dont actually break anything)
-more energy ( i feel energized and it s tough to sit 4hours+ in university i always feel like i want to move or lift stuff)
- eye contact , i watch people in the eyes sometimes , especially if around my age (20) ( i used to look on the ground when i walk because i have acne scars so i didnt want to make eye contact with anyone , now i do tho .)
-improved workout recovery
-fighter mentality .
And the thing is that those foods and supplements dont even cost too much for me , i can bulk on a healthy diet on 90$ a week budget

People i copied some stuff from : @Dontflexonme , @Lifeisgood72 , @Chintuck22

People who wanted to be tagged : @Lev Peshkov @Original @Goblin @nonserviam @JustBeCurry @Timelessbrah @Fahkumram

mods just in case this high effort thread has b of b potential :feelstrash: : @Sergeant @her @knajjd
Add Posture it increases T and lowers cortisol
 
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Whaat, why is panax ginseng bad?
It is such a great nootropic, would be a shame to stop using it.
 
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why you exposing his thread like that
:lul:
Newton s law of motion is over 2 centuries old yet we still learn about it in schools .
Anyways i cant edit it to add a more recent study sadly , the only thing i fucked up is the semen retention graph tbh and mods wont answer my request for an edit:feelsrope:
Estrogen is important for well being and cognitive functioning jfl, im low E and feel like shit
True i specified it in the thread e is important and if your bloodwork shows it s dangerously low then you shouldnt follow this guide and seek medical advice .

Add Posture it increases T and lowers cortisol
You re right good body and oral posture is important even for hormones to a certain degree, but there isnt much research on it , also cant edit the thread anymore .
 
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