Guide ULTIMATE ANDROGENMAX ESTROGENMIN GUIDE

Schönling

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dachad said:
JFL when u gotta use fin to prevent balding :feelswah:
Save money for hair transplant or hair system
 
Soalian

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GarixTheChad said:
Do you know what is the small amout of raw testosterone base?
What do you mean?
 
D

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Andrew91 said:
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 @Dontflexonme , Deleted member 773 @Lifeisgood72 , Chintuck22 @Chintuck22

People who wanted to be tagged : Lev Peshkov @Lev Peshkov Deleted member 8576 @Original Deleted member 1464 @Goblin nonserviam @nonserviam JustBeCurry @JustBeCurry Timelessbrah @Timelessbrah Fahkumram @Fahkumram

mods just in case this high effort thread has b of b potential :feelstrash: : Sergeant @Sergeant H @her knajjd @knajjd
Fuck i drink bai tea for my caffiene in the morning should i just drink coffee instead?
 
Deleted member 7651

Deleted member 7651

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NickF said:
Fuck i drink bai tea for my caffiene in the morning should i just drink coffee instead?
Idk what bai is , drink black
 
D

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Andrew91 said:
Idk what bai is , drink black
Its just a green tea, ill start drinking coffee
 
homesick

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How to go bald tutorial

So alfa!
 
turkproducer

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wanted to kill myself when i read when you’re under stress the body converts t into estrogen.. i must have stunted myself so hard :feelswhy:
 
turkproducer

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Deleted member 7651 @Andrew91

are there any studies that show the effect on stress stunting growth?

i was highly stressed due to some personal traumas, just wondering how much this fucked me up

because i actually have very high T/DHT for a natural guy.
 
Deleted member 7651

Deleted member 7651

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turkproducer said:
Deleted member 7651 @Andrew91

are there any studies that show the effect on stress stunting growth?

i was highly stressed due to some personal traumas, just wondering how much this fucked me up

because i actually have very high T/DHT for a natural guy.

Just search it up man . Also you should know cortisol is a catabolic hormone which breaks down muscles and bones , going through chronic stress that isnt fron physical activity ( there are good and bad types of stress) during childhood is really harmful . Maybe you could grow taller and bigger if you did all things on the list but not by much , maybe 5-10% but i guess you will never know , just compare yourself with men in your family .
 
patricknotstar

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Andrew91 said:
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 @Dontflexonme , Deleted member 773 @Lifeisgood72 , Chintuck22 @Chintuck22

People who wanted to be tagged : Lev Peshkov @Lev Peshkov Deleted member 8576 @Original Deleted member 1464 @Goblin nonserviam @nonserviam JustBeCurry @JustBeCurry Timelessbrah @Timelessbrah Fahkumram @Fahkumram

mods just in case this high effort thread has b of b potential :feelstrash: : Sergeant @Sergeant H @her knajjd @knajjd
the reason you have low testosterone is genetic, you think your body doesn't have the necessary ingredients to produce high test if it wanted, all it takes to make testosterone is a bit of cholestrol and your balls. This only helps if you have serve nutrional deficiencies like those african kids with distended guts. The reason your body doesnt double its T production right now is because your genetics tell it not to, fucken idiot
 
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patricknotstar said:
the reason you have low testosterone is genetic, you think your body doesn't have the necessary ingredients to produce high test if it wanted, all it takes to make testosterone is a bit of cholestrol and your balls. This only helps if you have serve nutrional deficiencies like those african kids with distended guts. The reason your body doesnt double its T production right now is because your genetics tell it not to, fucken idiot
No shit sherlock the point is that environment does indeed affect genes and ultimately your androgens, it s been proven countless times now . I can bet money on your ancestors mogging your T levels and IQ into oblivion jfl .
 
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monstrous IQ thread. agree with everything.
TurboFixer @TurboFixer
 
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Andrew91 said:
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 @Dontflexonme , Deleted member 773 @Lifeisgood72 , Chintuck22 @Chintuck22

People who wanted to be tagged : Lev Peshkov @Lev Peshkov Deleted member 8576 @Original Deleted member 1464 @Goblin nonserviam @nonserviam JustBeCurry @JustBeCurry Timelessbrah @Timelessbrah Fahkumram @Fahkumram

mods just in case this high effort thread has b of b potential :feelstrash: : Sergeant @Sergeant H @her knajjd @knajjd
Whoa whoa I thought you said androgen reception, density, and sensitivity couldn't be increased?
 
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Chintuck22 said:
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
Very very high-IQ, are you a med student or something?!

Btw what's PUFA's, are they bad, and why?

Also my parents won't let me eat raw meat, should I just do it behind their back, or just cook it. Is cooking it bad, will I still get some nutrients from it?

Also regarding eating raw meat how does one make sure they don't get all the shitty parasites and stuff?
 
Last edited:
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AscendingHero said:
Whoa whoa I thought you said androgen reception, density, and sensitivity couldn't be increased?
it can increase , in fact increasin (naturally or by injecting ) T levels upregulates androgen receptors , it s a loop cycle .
AscendingHero said:
Very very high-IQ, are you a med student or something?!

Btw what's PUFA's, are they bad, and why?

Also my parents won't let me eat raw meat, should I just do it behind their back, or just cook it. Is cooking it bad, will I still get some nutrients from it?

Also regarding eating raw meat how does one make sure they don't get all the shitty parasites and stuff?
pufas are extremely bad as they are highly unstable , if u cant avoid them make sure they re not cooked .

just cook it , raw meat is a meme anyways , if u eat steak u can leave it raw inside

that s how chefs do it .
AscendingHero said:
power poses alone dont change hormones , i think its the "winner" mentality you have when doing a power pose that actually increases t . Testosterone is correlates with status/if you re a winner or not .
 
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Deleted member 7651 @Andrew91 can you give me a brief tldr on maxxing on dht levels, I read your thread and ik it also helps raise dht but I want a dht specific post. If this makes sense
 
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Deleted member 7651 @Andrew91 I'm in puberty how can I dickmaxx? Will improving hormones natrually dick maxx? I can not go though puberty not being a 7.5+ length 5+ girth minimum
 
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Andrew91 said:
just cook it , raw meat is a meme anyways , if u eat steak u can leave it raw inside
How and why is raw meat a meme?
 
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Deleted member 7651 @Andrew91 imagine reacting to my post but not replying...........
 
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Wtf k2 topically on the scrotum? I don't understand this please explain because it's only sold in capsules
 
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johnpop said:
Wtf k2 topically on the scrotum? I don't understand this please explain because it's only sold in capsules
Yeah with a cream if im not mistaken but u dont have to do that obviously it s just a study , mk4 capsules are also good to inhibit aromatase and bones , but you will have to megadose .
 
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Andrew91 said:
Yeah with a cream if im not mistaken but u dont have to do that obviously it s just a study , mk4 capsules are also good to inhibit aromatase and bones , but you will have to megadose .
whats better mk 4 or mk 7?
 
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You should have written: Exemestane
ALL
 
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johnpop said:
You should have written: Exemestane
ALL
that s a drug for women with tumors , it will only create other imbalances . This thread focuses on how to improve hormones the natural way .
 
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Andrew91 said:
that s a drug for women with tumors , it will only create other imbalances . This thread focuses on how to improve hormones the natural way .
well in ray peat forum there were a lot of threads about its advantages. It actually builds muscle and makes one more veiny without exercise, it's molecule is similiar to the roid boldenone
 
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Andrew91 said:
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 @Dontflexonme , Deleted member 773 @Lifeisgood72 , Chintuck22 @Chintuck22

People who wanted to be tagged : Lev Peshkov @Lev Peshkov Deleted member 8576 @Original Deleted member 1464 @Goblin nonserviam @nonserviam JustBeCurry @JustBeCurry Timelessbrah @Timelessbrah Fahkumram @Fahkumram

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

just trt u faggots
 
S

Slyfex8

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Getting the same effects just by taking an AI tbh
 
TioJohn

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amazing thread B @badg96
 
Overbiter

Overbiter

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This needs to have a rating for what has the most effect and the least. Also Green Tea is fine, the studies you're most likely referring to used amounts of tea that no human could consume. It's actually an Estrogen blocker in the first place (everything in moderation).
 
LachowskiWannabe

LachowskiWannabe

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reading this thread increased my T levels
 
OldVirgin

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Seth Walsh

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Deleted member 7651 said:
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 @Dontflexonme , Deleted member 773 @Lifeisgood72 , Chintuck22 @Chintuck22

People who wanted to be tagged : Lev Peshkov @Lev Peshkov Deleted member 8576 @Original Deleted member 1464 @Goblin nonserviam @nonserviam JustBeCurry @JustBeCurry Timelessbrah @Timelessbrah Fahkumram @Fahkumram

mods just in case this high effort thread has b of b potential :feelstrash: : Sergeant @Sergeant H @her knajjd @knajjd
Can you explain why to avoid Panax Ginseng?

Also I REALLY wouldn't recommend Curcumin for raising androgens. Seems to do the opposite.

Ashwaghanda completely depersonalised me too and feels like it lowers my self awareness and motivation
 
Last edited:
Lihito

Lihito

Zephir
Joined
Mar 10, 2021
Posts
4,973
Reputation
4,476
Time online
23d 16h 28m
Deleted member 7651 said:
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 @Dontflexonme , Deleted member 773 @Lifeisgood72 , Chintuck22 @Chintuck22

People who wanted to be tagged : Lev Peshkov @Lev Peshkov Deleted member 8576 @Original Deleted member 1464 @Goblin nonserviam @nonserviam JustBeCurry @JustBeCurry Timelessbrah @Timelessbrah Fahkumram @Fahkumram

mods just in case this high effort thread has b of b potential :feelstrash: : Sergeant @Sergeant H @her knajjd @knajjd
God tieR thread let me just add to eat your curcumin with fat because it dissolves that way The best same goes for other fat/water dissolving stuff
 
Lihito

Lihito

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Looking at The comments its Safe to assume we dont know shit about human body and a lot of studies can be flawed because your cant include all The variables and parameters
 
TITUS

TITUS

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Im going for my daily balls sunbath in a couple minutes.
Also never masturbate and increase sleep time to 8-10hrs.
 
Last edited:
AscendingHero

AscendingHero

I am just an MSE+Facepuller+IMDO away from.....
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TITUS said:
Im going for my daily balls sunbath in a couple minutes.
Also never masturbate and increase sleep time to 8-10hrs.
mirin, what are the benefits of balls sunbathing and what benefits having you personally noticed/
TITUS said:
Also never masturbate
If you have no one to do it with, what do we do?
 
TITUS

TITUS

Zephir
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AscendingHero said:
mirin, what are the benefits of balls sunbathing and what benefits having you personally noticed/

If you have no one to do it with, what do we do?
I do naked sunbathing in my yard and i don't know if it's doing anything, gotta trust the science nerds.
When you masturbate you deplete your willpower and hence don't have the will to go chasing pussy or improving yourself in order to attract pussy, huge waste of time too, and a looksmin in many other ways.
 

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