ULTIMATE ANDROGENMAX ESTROGENMIN GUIDE

How do I get a hard dick again
 
Can I fast for 8 hours every day?
 
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. 75โ€“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, itโ€™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:



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
Click to expand...
bro wtf is dim falavodin sulfraphane etc
 
dont flavanoid increase testosterone
 
Fuck Butea superba shit gave me crazy acne.
 
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. 75โ€“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, itโ€™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.Thatโ€™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 bodyโ€™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%
academic.oup.com

INFLUENCE OF ULTRAVIOLET IRRADIATION UPON EXCRETION OF SEX HORMONES IN THE MALE11

ABRAHAM MYERSON, RUDOLPH NEUSTADT; INFLUENCE OF ULTRAVIOLET IRRADIATION UPON EXCRETION OF SEX HORMONES IN THE MALE11, Endocrinology, Volume 25, Issue 1, 1 July
academic.oup.com academic.oup.com

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.
pubmed.ncbi.nlm.nih.gov

Effects of dietary fat and fiber on plasma and urine androgens and estrogens in men: a controlled feeding study - PubMed

We conducted a controlled feeding study to evaluate the effects of fat and fiber consumption on plasma and urine sex hormones in men. The study had a crossover design and included 43 healthy men aged 19-56 y. Men were initially randomly assigned to either a low-fat, high-fiber or high-fat...
pubmed.ncbi.nlm.nih.gov pubmed.ncbi.nlm.nih.gov

View attachment 709219

Saturated fats increase androgen receptors and enhance androgen binding strength :
pubmed.ncbi.nlm.nih.gov

Dietary fatty acid quality affects AR and PPARgamma levels and prostate growth - PubMed

Prostatic growth is influenced by dietary fatty acids with concurrent variation in the expression of AR and PPARgamma. PPARgamma might represent the link between diet and prostate growth and AR expression and function. Since the levels of testosterone were altered it is also possible that...
pubmed.ncbi.nlm.nih.gov pubmed.ncbi.nlm.nih.gov
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 :
www.sciencedirect.com

Capsaicin, a component of red peppers, induces expression of androgen receptor via PI3K and MAPK pathways in prostate LNCaP cells

In this study, capsaicin (trans-8-methyl-N-vanillyl-6-nonenamide) induced an increase in the cell viability of the androgen-responsive prostate cancerโ€ฆ
www.sciencedirect.com www.sciencedirect.com

-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 โ€“ 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, 3ฮฑ-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
Click to expand...
send your photo before and after, let's see how it works
 
hold on

why avoid green tea if its a decent source of caffeine? coffee stains the teeth
 
should i avoid minoxidil? ๐Ÿ˜ข
 
  • JFL
Reactions: Acne Victim
How do I filter the fluoride from the water to drink or shower?
 
thoughts on tongkat ali as an aromatase inhibitor? ive been taking eurycoma longifolia 400mg from solaray; it allegedly increases DHT and can almost double total free testostorone
 
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. 75โ€“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, itโ€™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.Thatโ€™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 bodyโ€™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%
academic.oup.com

INFLUENCE OF ULTRAVIOLET IRRADIATION UPON EXCRETION OF SEX HORMONES IN THE MALE11

ABRAHAM MYERSON, RUDOLPH NEUSTADT; INFLUENCE OF ULTRAVIOLET IRRADIATION UPON EXCRETION OF SEX HORMONES IN THE MALE11, Endocrinology, Volume 25, Issue 1, 1 July
academic.oup.com academic.oup.com

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.
pubmed.ncbi.nlm.nih.gov

Effects of dietary fat and fiber on plasma and urine androgens and estrogens in men: a controlled feeding study - PubMed

We conducted a controlled feeding study to evaluate the effects of fat and fiber consumption on plasma and urine sex hormones in men. The study had a crossover design and included 43 healthy men aged 19-56 y. Men were initially randomly assigned to either a low-fat, high-fiber or high-fat...
pubmed.ncbi.nlm.nih.gov pubmed.ncbi.nlm.nih.gov

View attachment 709219

Saturated fats increase androgen receptors and enhance androgen binding strength :
pubmed.ncbi.nlm.nih.gov

Dietary fatty acid quality affects AR and PPARgamma levels and prostate growth - PubMed

Prostatic growth is influenced by dietary fatty acids with concurrent variation in the expression of AR and PPARgamma. PPARgamma might represent the link between diet and prostate growth and AR expression and function. Since the levels of testosterone were altered it is also possible that...
pubmed.ncbi.nlm.nih.gov pubmed.ncbi.nlm.nih.gov
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 :
www.sciencedirect.com

Capsaicin, a component of red peppers, induces expression of androgen receptor via PI3K and MAPK pathways in prostate LNCaP cells

In this study, capsaicin (trans-8-methyl-N-vanillyl-6-nonenamide) induced an increase in the cell viability of the androgen-responsive prostate cancerโ€ฆ
www.sciencedirect.com www.sciencedirect.com

-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 โ€“ 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, 3ฮฑ-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
Click to expand...
why is minoxidil bad?
 
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
Click to expand...
what about people that do make some changes to their lives and increase it?
 
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. 75โ€“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, itโ€™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.Thatโ€™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 bodyโ€™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%
academic.oup.com

INFLUENCE OF ULTRAVIOLET IRRADIATION UPON EXCRETION OF SEX HORMONES IN THE MALE11

ABRAHAM MYERSON, RUDOLPH NEUSTADT; INFLUENCE OF ULTRAVIOLET IRRADIATION UPON EXCRETION OF SEX HORMONES IN THE MALE11, Endocrinology, Volume 25, Issue 1, 1 July
academic.oup.com academic.oup.com

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.
pubmed.ncbi.nlm.nih.gov

Effects of dietary fat and fiber on plasma and urine androgens and estrogens in men: a controlled feeding study - PubMed

We conducted a controlled feeding study to evaluate the effects of fat and fiber consumption on plasma and urine sex hormones in men. The study had a crossover design and included 43 healthy men aged 19-56 y. Men were initially randomly assigned to either a low-fat, high-fiber or high-fat...
pubmed.ncbi.nlm.nih.gov pubmed.ncbi.nlm.nih.gov

View attachment 709219

Saturated fats increase androgen receptors and enhance androgen binding strength :
pubmed.ncbi.nlm.nih.gov

Dietary fatty acid quality affects AR and PPARgamma levels and prostate growth - PubMed

Prostatic growth is influenced by dietary fatty acids with concurrent variation in the expression of AR and PPARgamma. PPARgamma might represent the link between diet and prostate growth and AR expression and function. Since the levels of testosterone were altered it is also possible that...
pubmed.ncbi.nlm.nih.gov pubmed.ncbi.nlm.nih.gov
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 :
www.sciencedirect.com

Capsaicin, a component of red peppers, induces expression of androgen receptor via PI3K and MAPK pathways in prostate LNCaP cells

In this study, capsaicin (trans-8-methyl-N-vanillyl-6-nonenamide) induced an increase in the cell viability of the androgen-responsive prostate cancerโ€ฆ
www.sciencedirect.com www.sciencedirect.com

-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 โ€“ 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, 3ฮฑ-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
Click to expand...
Shit thread blocking ur bitch ass
 
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. 75โ€“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, itโ€™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.Thatโ€™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 bodyโ€™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%
academic.oup.com

INFLUENCE OF ULTRAVIOLET IRRADIATION UPON EXCRETION OF SEX HORMONES IN THE MALE11

ABRAHAM MYERSON, RUDOLPH NEUSTADT; INFLUENCE OF ULTRAVIOLET IRRADIATION UPON EXCRETION OF SEX HORMONES IN THE MALE11, Endocrinology, Volume 25, Issue 1, 1 July
academic.oup.com academic.oup.com

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.
pubmed.ncbi.nlm.nih.gov

Effects of dietary fat and fiber on plasma and urine androgens and estrogens in men: a controlled feeding study - PubMed

We conducted a controlled feeding study to evaluate the effects of fat and fiber consumption on plasma and urine sex hormones in men. The study had a crossover design and included 43 healthy men aged 19-56 y. Men were initially randomly assigned to either a low-fat, high-fiber or high-fat...
pubmed.ncbi.nlm.nih.gov pubmed.ncbi.nlm.nih.gov

View attachment 709219

Saturated fats increase androgen receptors and enhance androgen binding strength :
pubmed.ncbi.nlm.nih.gov

Dietary fatty acid quality affects AR and PPARgamma levels and prostate growth - PubMed

Prostatic growth is influenced by dietary fatty acids with concurrent variation in the expression of AR and PPARgamma. PPARgamma might represent the link between diet and prostate growth and AR expression and function. Since the levels of testosterone were altered it is also possible that...
pubmed.ncbi.nlm.nih.gov pubmed.ncbi.nlm.nih.gov
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 :
www.sciencedirect.com

Capsaicin, a component of red peppers, induces expression of androgen receptor via PI3K and MAPK pathways in prostate LNCaP cells

In this study, capsaicin (trans-8-methyl-N-vanillyl-6-nonenamide) induced an increase in the cell viability of the androgen-responsive prostate cancerโ€ฆ
www.sciencedirect.com www.sciencedirect.com

-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 โ€“ 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, 3ฮฑ-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
Click to expand...
Will milk kill test
 
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. 75โ€“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, itโ€™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.Thatโ€™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 bodyโ€™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%
academic.oup.com

INFLUENCE OF ULTRAVIOLET IRRADIATION UPON EXCRETION OF SEX HORMONES IN THE MALE11

ABRAHAM MYERSON, RUDOLPH NEUSTADT; INFLUENCE OF ULTRAVIOLET IRRADIATION UPON EXCRETION OF SEX HORMONES IN THE MALE11, Endocrinology, Volume 25, Issue 1, 1 July
academic.oup.com academic.oup.com

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.
pubmed.ncbi.nlm.nih.gov

Effects of dietary fat and fiber on plasma and urine androgens and estrogens in men: a controlled feeding study - PubMed

We conducted a controlled feeding study to evaluate the effects of fat and fiber consumption on plasma and urine sex hormones in men. The study had a crossover design and included 43 healthy men aged 19-56 y. Men were initially randomly assigned to either a low-fat, high-fiber or high-fat...
pubmed.ncbi.nlm.nih.gov pubmed.ncbi.nlm.nih.gov

View attachment 709219

Saturated fats increase androgen receptors and enhance androgen binding strength :
pubmed.ncbi.nlm.nih.gov

Dietary fatty acid quality affects AR and PPARgamma levels and prostate growth - PubMed

Prostatic growth is influenced by dietary fatty acids with concurrent variation in the expression of AR and PPARgamma. PPARgamma might represent the link between diet and prostate growth and AR expression and function. Since the levels of testosterone were altered it is also possible that...
pubmed.ncbi.nlm.nih.gov pubmed.ncbi.nlm.nih.gov
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 :
www.sciencedirect.com

Capsaicin, a component of red peppers, induces expression of androgen receptor via PI3K and MAPK pathways in prostate LNCaP cells

In this study, capsaicin (trans-8-methyl-N-vanillyl-6-nonenamide) induced an increase in the cell viability of the androgen-responsive prostate cancerโ€ฆ
www.sciencedirect.com www.sciencedirect.com

-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 โ€“ 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, 3ฮฑ-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
Click to expand...
Nice
 
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. 75โ€“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, itโ€™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.Thatโ€™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 bodyโ€™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%
academic.oup.com

INFLUENCE OF ULTRAVIOLET IRRADIATION UPON EXCRETION OF SEX HORMONES IN THE MALE11

ABRAHAM MYERSON, RUDOLPH NEUSTADT; INFLUENCE OF ULTRAVIOLET IRRADIATION UPON EXCRETION OF SEX HORMONES IN THE MALE11, Endocrinology, Volume 25, Issue 1, 1 July
academic.oup.com academic.oup.com

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.
pubmed.ncbi.nlm.nih.gov

Effects of dietary fat and fiber on plasma and urine androgens and estrogens in men: a controlled feeding study - PubMed

We conducted a controlled feeding study to evaluate the effects of fat and fiber consumption on plasma and urine sex hormones in men. The study had a crossover design and included 43 healthy men aged 19-56 y. Men were initially randomly assigned to either a low-fat, high-fiber or high-fat...
pubmed.ncbi.nlm.nih.gov pubmed.ncbi.nlm.nih.gov

View attachment 709219

Saturated fats increase androgen receptors and enhance androgen binding strength :
pubmed.ncbi.nlm.nih.gov

Dietary fatty acid quality affects AR and PPARgamma levels and prostate growth - PubMed

Prostatic growth is influenced by dietary fatty acids with concurrent variation in the expression of AR and PPARgamma. PPARgamma might represent the link between diet and prostate growth and AR expression and function. Since the levels of testosterone were altered it is also possible that...
pubmed.ncbi.nlm.nih.gov pubmed.ncbi.nlm.nih.gov
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 :
www.sciencedirect.com

Capsaicin, a component of red peppers, induces expression of androgen receptor via PI3K and MAPK pathways in prostate LNCaP cells

In this study, capsaicin (trans-8-methyl-N-vanillyl-6-nonenamide) induced an increase in the cell viability of the androgen-responsive prostate cancerโ€ฆ
www.sciencedirect.com www.sciencedirect.com

-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 โ€“ 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, 3ฮฑ-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
Click to expand...
If not fluoride, what should I brush my teeth with?
 
but isnt green tea aromatase inhibitor due to its high antioxidant content ?
 
good guide listen to this man
 
Why minoxidil
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. 75โ€“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, itโ€™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.Thatโ€™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 bodyโ€™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%
academic.oup.com

INFLUENCE OF ULTRAVIOLET IRRADIATION UPON EXCRETION OF SEX HORMONES IN THE MALE11

ABRAHAM MYERSON, RUDOLPH NEUSTADT; INFLUENCE OF ULTRAVIOLET IRRADIATION UPON EXCRETION OF SEX HORMONES IN THE MALE11, Endocrinology, Volume 25, Issue 1, 1 July
academic.oup.com academic.oup.com

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.
pubmed.ncbi.nlm.nih.gov

Effects of dietary fat and fiber on plasma and urine androgens and estrogens in men: a controlled feeding study - PubMed

We conducted a controlled feeding study to evaluate the effects of fat and fiber consumption on plasma and urine sex hormones in men. The study had a crossover design and included 43 healthy men aged 19-56 y. Men were initially randomly assigned to either a low-fat, high-fiber or high-fat...
pubmed.ncbi.nlm.nih.gov pubmed.ncbi.nlm.nih.gov

View attachment 709219

Saturated fats increase androgen receptors and enhance androgen binding strength :
pubmed.ncbi.nlm.nih.gov

Dietary fatty acid quality affects AR and PPARgamma levels and prostate growth - PubMed

Prostatic growth is influenced by dietary fatty acids with concurrent variation in the expression of AR and PPARgamma. PPARgamma might represent the link between diet and prostate growth and AR expression and function. Since the levels of testosterone were altered it is also possible that...
pubmed.ncbi.nlm.nih.gov pubmed.ncbi.nlm.nih.gov
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 :
www.sciencedirect.com

Capsaicin, a component of red peppers, induces expression of androgen receptor via PI3K and MAPK pathways in prostate LNCaP cells

In this study, capsaicin (trans-8-methyl-N-vanillyl-6-nonenamide) induced an increase in the cell viability of the androgen-responsive prostate cancerโ€ฆ
www.sciencedirect.com www.sciencedirect.com

-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 โ€“ 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, 3ฮฑ-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
Click to expand...
โท
 
This is all cope your hormones are entirely genetic and if you have to commit to any lifestyle changes to try and fix it its already over. Most high test hyper nt chads have shitty sleep and eat and drink whatever they want and dont have any problems with their test
 
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. 75โ€“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, itโ€™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.Thatโ€™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 bodyโ€™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%
academic.oup.com

INFLUENCE OF ULTRAVIOLET IRRADIATION UPON EXCRETION OF SEX HORMONES IN THE MALE11

ABRAHAM MYERSON, RUDOLPH NEUSTADT; INFLUENCE OF ULTRAVIOLET IRRADIATION UPON EXCRETION OF SEX HORMONES IN THE MALE11, Endocrinology, Volume 25, Issue 1, 1 July
academic.oup.com academic.oup.com

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.
pubmed.ncbi.nlm.nih.gov

Effects of dietary fat and fiber on plasma and urine androgens and estrogens in men: a controlled feeding study - PubMed

We conducted a controlled feeding study to evaluate the effects of fat and fiber consumption on plasma and urine sex hormones in men. The study had a crossover design and included 43 healthy men aged 19-56 y. Men were initially randomly assigned to either a low-fat, high-fiber or high-fat...
pubmed.ncbi.nlm.nih.gov pubmed.ncbi.nlm.nih.gov

View attachment 709219

Saturated fats increase androgen receptors and enhance androgen binding strength :
pubmed.ncbi.nlm.nih.gov

Dietary fatty acid quality affects AR and PPARgamma levels and prostate growth - PubMed

Prostatic growth is influenced by dietary fatty acids with concurrent variation in the expression of AR and PPARgamma. PPARgamma might represent the link between diet and prostate growth and AR expression and function. Since the levels of testosterone were altered it is also possible that...
pubmed.ncbi.nlm.nih.gov pubmed.ncbi.nlm.nih.gov
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 :
www.sciencedirect.com

Capsaicin, a component of red peppers, induces expression of androgen receptor via PI3K and MAPK pathways in prostate LNCaP cells

In this study, capsaicin (trans-8-methyl-N-vanillyl-6-nonenamide) induced an increase in the cell viability of the androgen-responsive prostate cancerโ€ฆ
www.sciencedirect.com www.sciencedirect.com

-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 โ€“ 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, 3ฮฑ-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
Click to expand...
Just eat like an avg American you'll soon have man titties
 
100% worth the read :ogre:
 
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