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How do I get a hard dick again
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LooksmaxxingGrind
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Can I fast for 8 hours every day?
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Deleted member 28758
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bro wtf is dim falavodin sulfraphane etc
๐ป๐ธ๐โ ๐๐ฝ ๐โ๐ธL
if you wanna TAG me then copy ๐ป๐ธ๐โ
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which study?Published:
01 July 1939
D
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dont flavanoid increase testosterone
skudess
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Fuck Butea superba shit gave me crazy acne.
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send your photo before and after, let's see how it worksThis 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. 75โ90% 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, itโs 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.Thatโs 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 bodyโs 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%
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 Julyacademic.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.
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
View attachment 709219
Saturated fats increase androgen receptors and enhance androgen binding strength :Polyunsaturated fats inhibit the binding of androgens to androgen receptors and lower androgen receptor expression.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...
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 :
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 cancerโฆwww.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
3) 1.AROMATASE INHIBITORS
- 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
- 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
R
ricetard
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hold on
why avoid green tea if its a decent source of caffeine? coffee stains the teeth
why avoid green tea if its a decent source of caffeine? coffee stains the teeth
Zomz
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green tea has phytoestrogens that increase estrogen
oogabooga123987
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NERG_72
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should i avoid minoxidil? 
NERG_72
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How do I filter the fluoride from the water to drink or shower?
chicken
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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
ymb
Iron
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why is minoxidil bad?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. 75โ90% 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, itโs 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.Thatโs 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 bodyโs 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%
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
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.
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...
View attachment 709219
Saturated fats increase androgen receptors and enhance androgen binding strength :Polyunsaturated fats inhibit the binding of androgens to androgen receptors and lower androgen receptor expression.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...
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 :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 cancerโฆ
-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
3) 1.AROMATASE INHIBITORS
- 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
- 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
D
Disbox789
Iron
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- Jul 8, 2023
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- 12
good thread mate
๐ป๐ธ๐โ ๐๐ฝ ๐โ๐ธL
if you wanna TAG me then copy ๐ป๐ธ๐โ
- Joined
- Dec 8, 2021
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what about people that do make some changes to their lives and increase it?
S
strawberrymushroom
Banned
- Joined
- Jul 14, 2023
- Posts
- 672
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Shit thread blocking ur bitch assThis 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. 75โ90% 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, itโs 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.Thatโs 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 bodyโs 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%
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
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.
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...
View attachment 709219
Saturated fats increase androgen receptors and enhance androgen binding strength :Polyunsaturated fats inhibit the binding of androgens to androgen receptors and lower androgen receptor expression.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...
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 :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 cancerโฆ
-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
3) 1.AROMATASE INHIBITORS
- 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
- 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
kiyopon
Bronze
- Joined
- Feb 16, 2024
- Posts
- 460
- Reputation
- 506
only criticism is ashwagandha can cause liver damage
www.ncbi.nlm.nih.gov
Liver Dangers of Herbal Products: A Case Report of Ashwagandha-Induced Liver Injury - PMC
In recent years, cases of liver damage caused by ashwagandha herbal supplements have been reported from different parts of the world (Japan, Iceland, India, and the USA). Here, we describe the clinical phenotype of suspected ashwagandha-induced ...
www.ncbi.nlm.nih.gov
iwannabeaprettyboy๐
Iron
- Joined
- Nov 17, 2023
- Posts
- 123
- Reputation
- 32
ok
looks>books
Do not be as you are, but as you should be
- Joined
- Sep 18, 2023
- Posts
- 1,709
- Reputation
- 1,036
Will milk kill testThis 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. 75โ90% 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, itโs 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.Thatโs 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 bodyโs 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%
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
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.
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...
View attachment 709219
Saturated fats increase androgen receptors and enhance androgen binding strength :Polyunsaturated fats inhibit the binding of androgens to androgen receptors and lower androgen receptor expression.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...
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 :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 cancerโฆ
-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
3) 1.AROMATASE INHIBITORS
- 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
- 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
copamine
sexuallyactivetoyotaprius
- Joined
- May 23, 2024
- Posts
- 865
- Reputation
- 555
JFL no shot this does anything
T
typeshitboutme
Iron
- Joined
- Sep 9, 2024
- Posts
- 29
- Reputation
- 11
NiceThis 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. 75โ90% 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, itโs 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.Thatโs 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 bodyโs 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%
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
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.
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...
View attachment 709219
Saturated fats increase androgen receptors and enhance androgen binding strength :Polyunsaturated fats inhibit the binding of androgens to androgen receptors and lower androgen receptor expression.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...
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 :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 cancerโฆ
-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
3) 1.AROMATASE INHIBITORS
- 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
- 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
donkeyskin
Iron
- Joined
- Sep 11, 2024
- Posts
- 228
- Reputation
- 223
If not fluoride, what should I brush my teeth with?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. 75โ90% 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, itโs 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.Thatโs 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 bodyโs 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%
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
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.
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...
View attachment 709219
Saturated fats increase androgen receptors and enhance androgen binding strength :Polyunsaturated fats inhibit the binding of androgens to androgen receptors and lower androgen receptor expression.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...
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 :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 cancerโฆ
-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
3) 1.AROMATASE INHIBITORS
- 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
- 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
spazm
Iron
- Joined
- Aug 7, 2024
- Posts
- 12
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but isnt green tea aromatase inhibitor due to its high antioxidant content ?
SwissArms
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good guide listen to this man
maxxerlord
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Why minoxidil
โทThis 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. 75โ90% 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, itโs 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.Thatโs 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 bodyโs 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%
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
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.
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...
View attachment 709219
Saturated fats increase androgen receptors and enhance androgen binding strength :Polyunsaturated fats inhibit the binding of androgens to androgen receptors and lower androgen receptor expression.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...
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 :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 cancerโฆ
-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
3) 1.AROMATASE INHIBITORS
- 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
- 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
bppharmacist
Iron
- Joined
- Apr 4, 2024
- Posts
- 136
- Reputation
- 128
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
S
Spicel
Iron
- Joined
- Sep 5, 2023
- Posts
- 13
- Reputation
- 13
Just eat like an avg American you'll soon have man tittiesThis 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. 75โ90% 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, itโs 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.Thatโs 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 bodyโs 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%
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
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.
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...
View attachment 709219
Saturated fats increase androgen receptors and enhance androgen binding strength :Polyunsaturated fats inhibit the binding of androgens to androgen receptors and lower androgen receptor expression.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...
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 :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 cancerโฆ
-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
3) 1.AROMATASE INHIBITORS
- 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
- 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
They_are_all_whores
Gold
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Why?am I high. Because i avoid it
milkcuck
Bronze
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I can hear the Soylent through your fucking keyboard. Pin test or Death
abdullah23k
#1 coper
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100% worth the read
realshit
ascension or rope
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Instead mk-7?
lovebeingamanlet
try to be normie
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@girththThis 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. 75โ90% 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, itโs 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.Thatโs 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 bodyโs 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%
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
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.
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...
View attachment 709219
Saturated fats increase androgen receptors and enhance androgen binding strength :Polyunsaturated fats inhibit the binding of androgens to androgen receptors and lower androgen receptor expression.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...
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 :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 cancerโฆ
-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
3) 1.AROMATASE INHIBITORS
- 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
- 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
lovebeingamanlet
try to be normie
- Joined
- Nov 26, 2024
- Posts
- 153
- Reputation
- 97
@Blud_99This 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. 75โ90% 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, itโs 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.Thatโs 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 bodyโs 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%
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
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.
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...
View attachment 709219
Saturated fats increase androgen receptors and enhance androgen binding strength :Polyunsaturated fats inhibit the binding of androgens to androgen receptors and lower androgen receptor expression.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...
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 :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 cancerโฆ
-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
3) 1.AROMATASE INHIBITORS
- 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
- 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
Blud_99
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bonelessvirgin
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Either be high t naturally with good diet and Sleep of hop on trt all other things are cope
i_am_dingus
Temp. Banned
- Joined
- Oct 12, 2024
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Wouldn't raw meat give you disease?High effort and medium IQ, edit some of the things before it's too late
Many other things i would add but good thread
- Although low carb is ideal, you should still consume sugar from time to time, because sugar decrease SHBG in human and without sugar you will end up with high SHBG. Sugar sides shouldn't be overlooked when we talk about this
- Instead of avoiding each food, just say avoid vegetables that contains phytic acid, oxalates and phytoestrogens.
- The reason why we have lower T than our ancestors is because we're malnourished in important nutrients, read book nutritional and physical degradation, there were no cavities in the tribe
- Meat should be eaten raw to avoid PUFA's
- Nofap is of minor effect on DHT, but rather on testosterone levels
P
pablow5
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