So I made this "Ultimate" plan for optimizing testosterone when I was 16 (now 19) and thought I would share it because maybe it has some value to some of you twink boys out there. The PDF provided is easier to read, just saying. Maybe I said some bullshit back then, it's been a long time since I read it thoroughly.
In this course, I will take you through everything, and I mean everything you need to know. Exactly what recipes to eat, how to live, how to sleep, how to work, how to think, everything just to maximize your testosterone.
Option 1: He worked his usual job and when he got home he sat down in front of the TV, ordered pizza, and then fell asleep.
Option 2: He came home from his job but he didn't feel quite done and continued working for 3 hours at his own business and then he ate a healthy dinner.
Most people would have chosen the first option because that is often what it looks like if you don't handle your health.
The difference between mental health and physical health is huge. Mental health is about your feelings and your thoughts, if your goal is to start your own business and make a lot of money, then mental health is most important. But if you want to look good and gain respect, physical health is most important. This varies from person to person so you need to explore the options and find your own custom balance.
The reason why testosterone is so important in this balance is that it helps both sides. Testosterone will make you build muscle, make your skull more masculine, make your voice deeper, and make your appearance masculine in any other way you can think of. At the same time, making you happier and more motivated. A one-of-a-kind opportunity.
Testosterone is the hormone that determines whether you are male or female. If this hormone does not work as it should or if there is a lack of it, it will result in the affected person developing more like a woman instead. Gynecomastia is a very common which low-testosterone men suffer from. The disease is an increased amount of breast gland tissue. Man boobs in simple terms.
If you have trouble concentrating an optimal hormone balance will help you tremendously. Most people don't notice when they've gotten better at concentrating because the people who strive to be able to concentrate always focus only on when they can't and get caught up in those times and forget when they actually managed to stay focused for several hours. This maybe sounds cloudy but you will understand after you have implemented the things I'm gonna teach you.
Motivation will also be a factor that will skyrocket. Wanting to do somesthing stressful or difficult, for example, training or working towards your goals is something you probably now are struggling with. But that feeling will completely disappear and you will almost feel a magnetic force towards the things that you used to find troublesome.
Physically, you will find it so much easier to put on muscle. Testosterone is what some bodybuilders use to get as big as they are. Testosterone is the reason you see a big difference in muscle mass between a man and a woman. Your bones will also be less fragile and you won't injure yourself as easily. The same goes for your skin, it will become rougher and thicker.
Through this course, you will get a head start on everyone else, cause this will be the main topic on the news in a couple of years due to the infertility wave which will hit us because of the low testosterone we are already experiencing.
The more specific subjects I will cover are: Plastic, Diet, Mindset, Placebo, Chemicals, Exploring Nature, Supplements, Water Quality, and Saunas.
If you feel comfortable changing your habits in these categories, congratulations!
You can continue reading without worrying if you're gonna be able to apply everything im gonna explain to you. If you feel like some of these sectors will be hard to influence considering you maybe still live with your parents or something similar. Please do your best and try to work your way through the problems you encounter, all parts are necessary for a reasonable result.
Now we'll move on to optimizing your life
Research on EMF and its connection with testosterone has been done on rats. They had a group of rats that lived their normal lives in cages then they had another group of rats that were in the same habitat but with a small level of EMF exposure, a replica of the EMF our phones that our cell phones emit. After 12 weeks of this experiment, the results were as follows: "In conclusion, long-term low-frequency EMFs exposure may lead to structural and functional changes of the male testes and may impair male fertility.", "In this study, long-term exposure to low-frequency electromagnetic field decreased testosterone levels". [Study]
This should worry you a bit. Never put your phone in your pocket again, always keep it in your hand wherever you go. Holding it in your hand will quickly become a habit and you will thank this course for that habit afterward.
The final piece of advice within the EMF category I would like you to carry with you is to create an EMF-free zone in your home where you often spend time, for example in a chair where you read your books. It doesn't have to be exactly that but you get my point. Make sure no electronics are near the zone such as bluetooth speakers, laptops, phones, etc.
For optimal testosterone production, your body requires macronutrients such as magnesium, zinc, B vitamins, vitamin D, vitamin C, and selenium. If you have the opportunity to take a blood test that determines the necessary supplementation. This will dramatically remove unnecessary stress when you wonder, have I eaten healthy today, maybe I need to eat some more, and so on. Instead, you get on paper “This is what you need and this you have enough of” Later in the day you can go to your nearest pharmacy and buy the supplements for the minerals and vitamins you were lacking on. Of course, you can't just eat pills all day long, but you also have to eat healthy and nutritious food.
Therefore, I thought to introduce a perfect diet to increase your testosterone. The diet consists of 4 components: meat, nuts, berries, and vegetables. This is all you need. But since there are not super many calories in e.g. meat, you have to eat a lot of nuts, you simply have to optimize the diet for your needs and calorie intake.
Why is this diet so optimal then? Well, all these components have their important task, which I wanted to show you by listing the special minerals and vitamins these components contain.
Meat (Protein Source)
Protein, Vitamin B12, Selenium, Phosphorus
Nuts (Energy source)
Fibers, Calcium, Zinc, Copper, Manganese, Healthy Fats
Berries/Vegetables (Vitamin Source)
Vitamin C, Vitamin A, Vitamin K, Vitamin E, Vitamin B1, Vitamin B2,
Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9
As you can see, vegetables and berries are an incredibly important part of this diet, many people I've helped in the past have neglected that part because they think it's cringe/pathetic to eat vegetables. But it is so important, if you use this diet you MUST eat from all of these sectors. I won't go through every vitamin and tell you exactly what it does and why it is important but just think that anything with the word "Vitamin" in it is good and you should consume it.
Vitamin D
You simply get it just by being out in the sun. So in the winter, you have to take a supplement for Vitamin D, there is no other option unless you live in a country that has sun all year round, which is very few countries.
Zinc
Zinc is found mostly in meat and fish and is easy to consume enough if you follow the diet I suggested.
Magnesium
Magnesium is found in seeds and nuts. Mainly pumpkin seeds, almonds, and cashews.
Vitamin B6
Vitamin B6 is a more difficult vitamin to get. Organs such as beef liver, or regular salmon / tuna have vitamin B6 to some extent, but spinach and banana also contain vitamin B6. According to the research I have done, the easiest way to get Vitamin B6 is through the banana, 300 grams of banana is enough. If you don't like bananas or for some other reason can't eat bananas, 200 grams of liver is an alternative or 300 grams of tuna. Supplements are also an option but eating is better as you also get other important nutrients along the way.
Vitamin C
This is the simplest vitamin and it only takes half an orange a day to reach the recommended dose per day.
But this difference is just a drop in the ocean when compared to the process they both go through. Seed oils go through an extraction process with chemicals to separate the oil from the seed. This extraction leaves traces. Anything hyper-processed is useless and you should avoid it. Real butter is much more natural and the process contains no chemicals.
Vegetables
Spinach: Vitamin A, Vitamin C, Vitamin K, Vitamin E, Vitamin B2, Vitamin B6, Vitamin B9
Kale: Vitamin A, Vitamin C, Vitamin K, Vitamin E, Vitamin B2, Vitamin B6, Vitamin B9
Broccoli: Vitamin A, Vitamin C, Vitamin K, Vitamin E, Vitamin B2, Vitamin B6, Vitamin B9
Bell Peppers: Vitamin A, Vitamin C, Vitamin E, Vitamin B2, Vitamin B6, Vitamin B9
Brussels Sprouts: Vitamin A, Vitamin C, Vitamin K, Vitamin E, Vitamin B2, Vitamin B6, Vitamin B9, Vitamin B1, Vitamin B2
Sweet Potatoes: Vitamin A, Vitamin C, Vitamin K, Vitamin E, Vitamin B2, Vitamin B6, Vitamin B9, Vitamin B1, Vitamin B2
Berries
Strawberries: Vitamin C, Vitamin K, Vitamin E, Vitamin B9, Vitamin A
Blueberries: Vitamin C, Vitamin K, Vitamin E, Vitamin B9, Vitamin B6
Raspberries: Vitamin C, Vitamin K, Vitamin E, Vitamin B9
Blackberries: Vitamin C, Vitamin K, Vitamin E, Vitamin B9
Cranberries: Vitamin C, Vitamin K, Vitamin E
Placebo is something all doctors know works for most conditions, but hormone production in particular has yet to be proven. But since it has worked on diseases such as cancer and migraines, it might just as well work on hormone production. One person who tested this and got incredible results is Hamza Ahmed, he has a YouTube channel where he explains how he managed to do it. Hamza’s video: How I Increased My Testosterone
The idea behind this is that you should simply just think that you have high testosterone. Just by thinking, Hamza increased his testosterone from 444 ng/dl to 734 ng/dl. This increase makes a huge difference in mental health but also muscle growth.
That's all! This may have the most impact out of anything from this course.
This part will be fuzzy at first, but the more you develop as a person, the more your periphery will expand and you will see new perspectives that you have never seen before. These perspectives are very difficult to explain so it’s your responsibility to develop and understand our ancestors in their depths.
Breakfast: Two slices of white bread with butter and strawberry jam, a cereal bar, a banana, and 400ml of fruit juice.
Morning snack: A chocolate chip cookie.
Lunch: A peanut butter and jelly sandwich, a bag of potato chips, and a chocolate-coated granola bar.
Afternoon snack: Another chocolate bar.
Dinner: A serving of white rice, breaded chicken nuggets, a side of canned vegetables, and a sugary dessert like a fudge brownie.
Night snack: Two Reese's cups
(This is based on my own experiences, own old habits, and some research)
So this day would contain the following nutrients:
Fast Carbohydrates
This is a high-carb diet which is not healthy at all. Especially not when the carbohydrates you get through this diet are fast carbohydrates that raise your blood sugar to its extreme followed by a fast drop to minimal levels. Whereas slow carbs take your blood sugar up slowly and then stays at that level for a while before slowly dropping back down which is much healthier and makes you feel more energized.
Balance Elements
All these different types of energy sources need to be balanced, therefore a good tip is to divide them into third parts. So protein is 33%, fat is 33% and carbohydrates are 33%. The benefits of this are many for example
Macronutrient balance: The ratio provides a balanced distribution of macronutrients, ensuring you get adequate amounts of each essential nutrient. Protein supports muscle growth and repairs cells, fats provide energy and help hormone production, and carbohydrates is the primary source of energy for the body.
Sustained energy levels: The ratio also helps to maintain stable blood sugar levels as said before, this leads to sustained energy throughout the whole day. This can help prevent energy crashes and promote consistent focus/productivity.
The effect the researchers have found in BPA is that it hurts the hormonal balance in the body because it has a similar effect to estrogen. This reduces testosterone in the body considerably. Of course, disturbing the hormonal balance is not only bad for men but also for women, fetuses, and children. Due to your parents' exposure to plastic during their lives, plastic's influence has become embedded in your DNA and has potentially resulted in lower testosterone production.
Hand sanitizer is the worst possible thing you can put on your hands nowadays. This is because of the fact that hand sanitizer exacerbates the impact of BPA 185 times, which is an exponential increase. To put this into perspective, imagine a scenario when you are grocery shopping. You purchase 34 items wrapped in plastic containing BPA, which is a realistic situation in today's world. After shopping, you decide to clean your hands using hand sanitizer from your bag.
Now, when you use hand sanitizer after handling those 34 plastic-wrapped products, the effect multiplies by 185 times:
34 x 185 = 6290
Using hand sanitizer in this case is equivalent to coming into contact with 6290 plastic products instead of just 34. What's even more concerning is that our exposure to plastics doesn't stop at touching them; we inadvertently consume them as well. Research indicates that the average person unknowingly ingests about 5 grams of microplastics per week. To put it in perspective, that's roughly the weight of a credit card.
So, in a way, bon appétit!
[Handsanitizer effect] [BPA affects Estrogen]
Therefore, you should replace these with soaps with soap that doesn’t contain any plastic and with completely natural ingredients. A common occurrence is that soap-producing companies use a lot of unnecessary and dangerous substances that damage and deteriorate your health unknowingly. Therefore, it is very important that you check for words like "organic" when you buy your soap next time. Below I link the soaps that I recommend using.
Hand Soap, Body Wash, Shampoo
Toothbrush and toothpaste is very important to not leave behind in this *plastic-free* race I am walking you through. I can say with 100% certainty that your toothbrush is made of plastic and if you have a bamboo toothbrush congratulations you are smart. Same thing with your toothpaste, I can say with 100% certainty that your toothpaste is in a plastic tube. We don't want plastic in our mouths that we constantly accidentally swallow. We can replace this with a bamboo toothbrush and toothpaste tablets in an aluminum can (Link Below). It is much healthier and will benefit you in the long run.
Toothbrush, Toothpaste Tablets
Method 1
Method one is the difficult method that will require a lot from you. The first step is for you to think of the candy or other junk that you eat a lot of right now that you know is not good for your health. An example could be a chocolate cake you love. Go to the store and buy it, but don't get too excited because you won't get to eat it. Buy it and then put it in a place in your home where you will always see it. E.g. on your desk, the reason is that you should practice resisting. Every time you see it, it will be one rep for your brain to withstand. After a while it won't even be hard to withstand anymore, it will become a habit and soon you will notice that you’ll have drastically reduced your junk food and candy intake.
Method 2
This method is more for the people who can't bear to go to the store and do all the steps I mentioned above. But if you do this method, you're a fool. This one is easy and it’s just don't buy the things your thoughts demand. Things that you think would be good but not useful, thoughts like "Now I deserve this" just ignore them and try to resist.
Instructions: In a blender combine the mango, yogurt, spinach, honey, ice cubes, and water or almond milk. Blend until smooth and creamy. Pour into a glass and enjoy a nutritious mango smoothie.
There are a lot of other similar options I just wanted to show an example of how tasty healthy foods really are. The important thing here is not to slowly go back to the bad habits you had before consisting of chocolate and other sweets because you feel like you are not eating anything you think is tasty or sweet anymore.
Research done by (Mathew P. White, Ian Alcock, James Grellier, Benedict W. Wheeler, Terry Hartig, Sara L. Warber, Angie Bone, Michael H. Depledge & Lora E. Fleming) has shown that spending between 120 minutes and 180 minutes a week in nature causes a significant positive difference in your mental health. It helps us to calm and comfort ourselves when we're upset, to cope with the losses, changes, fears, and uncertainties in life, to make and keep good relationships with other people, and to learn. Just in general makes life easier.
[At least 120 minutes in nature] [Americans in Nature]
[Depression affects Testosterone]
Those two in particular contain large amounts of progresserone, which is a female hormone that even transgender people use to change gender. The hormone is one of the worst if you are aiming to increase your testosterone. Remember or write on a piece of paper in capital letters "AVOID BUTTER AND MILK".
[Statistics on steroid hormones in Food]
A counterargument many vegetarians probably have is "But Asians have been eating soy for 4000 years" This is true but it does not mean that Asians have high testosterone. If we take the average testosterone value with the three countries that eat the most soy in the world (India 474 ng/dl, Japan 520 ng/dl, Vietnam 503 ng/dl) which is 499 ng/dl and then we equate it with the three countries that eat the least soy in the world (Saudi Arabia 605 ng/dl, Egypt 623 ng/dl, Russia 619 ng/dl) which is 615.6 ng/dl. We see a clear difference between these countries and their testosterone. Of course, these numbers do not only depend on soy but also on other factors, but we clearly see that a lifestyle that contains soy doesn't benefit testosterone.
[Average Testosterone by Country] [Foods with High Phytoestrogen]
You need a filter to remove all these chemicals and parasites in your water, there are a lot of different price ranges in water filters you can install at home but I have found the one that is the most affordable compared to its effectiveness "Waterdrop G2". It is a reverse osmosis water filter system which is the only filter that can filter out unwanted hormones for example birth control pills containing estrogen which girls pee out in the toilet and which we then drink. Waterdrop G2 costs $499 but I have arranged a discount code together with waterdropfilter.com that gives you 10% off your purchase above $150. Below is a link to their website which will also automatically enter the discount code at your checkout.
Waterdropfilter.com [Chemicals in your Tap-Water]
Let's say you are sitting at the checkout counter of a large grocery store in your area and handling 30 customers an hour for 6 hours. This will then be a total of 180 customers and then of course each customer must have their receipt, i.e. 180 receipts per day. Then we say you work 25 days a month, which is a completely normal month for a full-time employee. 25x180 = 4500, so you handle approximately 4500 receipts a month. As these toxic receipts accumulate in your living and working spaces, each touch, each innocent interaction, stealthily chips away at your testosterone, contributing to a cascade of health concerns ranging from reduced muscle mass and energy levels to mood disturbances and even fertility issues. It's not just a receipt; it's a silent assassin of your masculinity.
Cotton Gloves
[Omega 3 Studies]
1. Increased Sweating: Sweating leads to the elimination of certain substances from the body, such as small amounts of heavy metals like lead and mercury, through the sweat glands.
2. Decreased Cortisol: Immediately after the sauna, your testosterone does not increase. But it affects you positively, in that it reduces your cortisol significantly, which then has a positive effect on your testosterone. Down below you can see some statistics on how different hormones were affected after a sauna. [Hormones before and after Sauna]
3. BPA release: The body stores BPA in fat cells, but when you are in a sauna, the body releases these chemicals as it wants to get rid of them.
I hope you understand how important it is to sauna and how it affects the body. I know it can be hard to understand but trust me or look up your own information. In "Additional Resources" I will link a book from Amazon that tells all about sauna healing.
Believe it or not, saunas can be very challenging. Therefore, you should adapt your body to take more and longer sauna sessions. During the first weeks, you start taking saunas more seriously you should take 2-4 sauna sessions per week, which are about 20 minutes each. If you feel you can handle it, you can slowly increase it to 30, 40, and finally 50 minutes. This way to acclimate the body is mainly if your sauna is really hot which generally is above 90°C (194 Fahrenheit).
According to my perceptions when I did my research, you seem to get more positive effects if you take very hot sessions that may not have to be very long, instead of long sessions that are not very hot.
Zerowastestore.com - Testosterone-friendly hygiene and household products (US, Canada)
Packagefreeshop.com - Plastic-free and organic hygiene and household articles (International Shipping)
Estrogeneration: How Estrogenics Are Making You Fat, Sick, and Infertile
The Estrogen Effect: How Chemical Pollution Is Threatening Our Survival
The Testosterone Optimization Therapy Bible: The Ultimate Guide to Living a Fully Optimized Life
Paleo Solution: The Original Human Diet
Deep Nutrition: Why Your Genes Need Traditional Food
The Sauna: A Complete Guide to the Construction, Use, and Benefits of the Finnish Bath, 2nd Edition
I have faith in you!
Introduction
Welcome and course overview
In this course, I will take you through everything, and I mean everything you need to know. Exactly what recipes to eat, how to live, how to sleep, how to work, how to think, everything just to maximize your testosterone.
Importance of testosterone for overall health and well-being
Option 1: He worked his usual job and when he got home he sat down in front of the TV, ordered pizza, and then fell asleep.
Option 2: He came home from his job but he didn't feel quite done and continued working for 3 hours at his own business and then he ate a healthy dinner.
Most people would have chosen the first option because that is often what it looks like if you don't handle your health.
The difference between mental health and physical health is huge. Mental health is about your feelings and your thoughts, if your goal is to start your own business and make a lot of money, then mental health is most important. But if you want to look good and gain respect, physical health is most important. This varies from person to person so you need to explore the options and find your own custom balance.
The reason why testosterone is so important in this balance is that it helps both sides. Testosterone will make you build muscle, make your skull more masculine, make your voice deeper, and make your appearance masculine in any other way you can think of. At the same time, making you happier and more motivated. A one-of-a-kind opportunity.
- Understanding Testosterone
What is testosterone and its role in the body?
Testosterone is the hormone that determines whether you are male or female. If this hormone does not work as it should or if there is a lack of it, it will result in the affected person developing more like a woman instead. Gynecomastia is a very common which low-testosterone men suffer from. The disease is an increased amount of breast gland tissue. Man boobs in simple terms.
Benefits of optimal testosterone levels
If you have trouble concentrating an optimal hormone balance will help you tremendously. Most people don't notice when they've gotten better at concentrating because the people who strive to be able to concentrate always focus only on when they can't and get caught up in those times and forget when they actually managed to stay focused for several hours. This maybe sounds cloudy but you will understand after you have implemented the things I'm gonna teach you.
Motivation will also be a factor that will skyrocket. Wanting to do somesthing stressful or difficult, for example, training or working towards your goals is something you probably now are struggling with. But that feeling will completely disappear and you will almost feel a magnetic force towards the things that you used to find troublesome.
Physically, you will find it so much easier to put on muscle. Testosterone is what some bodybuilders use to get as big as they are. Testosterone is the reason you see a big difference in muscle mass between a man and a woman. Your bones will also be less fragile and you won't injure yourself as easily. The same goes for your skin, it will become rougher and thicker.
Factors that can negatively impact testosterone production
Through this course, you will get a head start on everyone else, cause this will be the main topic on the news in a couple of years due to the infertility wave which will hit us because of the low testosterone we are already experiencing.
The more specific subjects I will cover are: Plastic, Diet, Mindset, Placebo, Chemicals, Exploring Nature, Supplements, Water Quality, and Saunas.
If you feel comfortable changing your habits in these categories, congratulations!
You can continue reading without worrying if you're gonna be able to apply everything im gonna explain to you. If you feel like some of these sectors will be hard to influence considering you maybe still live with your parents or something similar. Please do your best and try to work your way through the problems you encounter, all parts are necessary for a reasonable result.
Now we'll move on to optimizing your life
Optimizing Lifestyle Choices
Minimizing Exposure to EMF
The impact of the phone electromagnetic field on testosterone
Research on EMF and its connection with testosterone has been done on rats. They had a group of rats that lived their normal lives in cages then they had another group of rats that were in the same habitat but with a small level of EMF exposure, a replica of the EMF our phones that our cell phones emit. After 12 weeks of this experiment, the results were as follows: "In conclusion, long-term low-frequency EMFs exposure may lead to structural and functional changes of the male testes and may impair male fertility.", "In this study, long-term exposure to low-frequency electromagnetic field decreased testosterone levels". [Study]
This should worry you a bit. Never put your phone in your pocket again, always keep it in your hand wherever you go. Holding it in your hand will quickly become a habit and you will thank this course for that habit afterward.
Tips for reducing phone radiation exposure
The final piece of advice within the EMF category I would like you to carry with you is to create an EMF-free zone in your home where you often spend time, for example in a chair where you read your books. It doesn't have to be exactly that but you get my point. Make sure no electronics are near the zone such as bluetooth speakers, laptops, phones, etc.
Diet for Testosterone Enhancement
Importance of a balanced and nutrient-rich diet
For optimal testosterone production, your body requires macronutrients such as magnesium, zinc, B vitamins, vitamin D, vitamin C, and selenium. If you have the opportunity to take a blood test that determines the necessary supplementation. This will dramatically remove unnecessary stress when you wonder, have I eaten healthy today, maybe I need to eat some more, and so on. Instead, you get on paper “This is what you need and this you have enough of” Later in the day you can go to your nearest pharmacy and buy the supplements for the minerals and vitamins you were lacking on. Of course, you can't just eat pills all day long, but you also have to eat healthy and nutritious food.
Recommended foods for boosting testosterone (meat, nuts, greens, berries)
Therefore, I thought to introduce a perfect diet to increase your testosterone. The diet consists of 4 components: meat, nuts, berries, and vegetables. This is all you need. But since there are not super many calories in e.g. meat, you have to eat a lot of nuts, you simply have to optimize the diet for your needs and calorie intake.
Why is this diet so optimal then? Well, all these components have their important task, which I wanted to show you by listing the special minerals and vitamins these components contain.
Meat (Protein Source)
Protein, Vitamin B12, Selenium, Phosphorus
Nuts (Energy source)
Fibers, Calcium, Zinc, Copper, Manganese, Healthy Fats
Berries/Vegetables (Vitamin Source)
Vitamin C, Vitamin A, Vitamin K, Vitamin E, Vitamin B1, Vitamin B2,
Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9
As you can see, vegetables and berries are an incredibly important part of this diet, many people I've helped in the past have neglected that part because they think it's cringe/pathetic to eat vegetables. But it is so important, if you use this diet you MUST eat from all of these sectors. I won't go through every vitamin and tell you exactly what it does and why it is important but just think that anything with the word "Vitamin" in it is good and you should consume it.
The role of macronutrients and protein in testosterone production
Vitamin D
You simply get it just by being out in the sun. So in the winter, you have to take a supplement for Vitamin D, there is no other option unless you live in a country that has sun all year round, which is very few countries.
Zinc
Zinc is found mostly in meat and fish and is easy to consume enough if you follow the diet I suggested.
Magnesium
Magnesium is found in seeds and nuts. Mainly pumpkin seeds, almonds, and cashews.
Vitamin B6
Vitamin B6 is a more difficult vitamin to get. Organs such as beef liver, or regular salmon / tuna have vitamin B6 to some extent, but spinach and banana also contain vitamin B6. According to the research I have done, the easiest way to get Vitamin B6 is through the banana, 300 grams of banana is enough. If you don't like bananas or for some other reason can't eat bananas, 200 grams of liver is an alternative or 300 grams of tuna. Supplements are also an option but eating is better as you also get other important nutrients along the way.
Vitamin C
This is the simplest vitamin and it only takes half an orange a day to reach the recommended dose per day.
The significance of avoiding processed seed oils and consuming real butter
But this difference is just a drop in the ocean when compared to the process they both go through. Seed oils go through an extraction process with chemicals to separate the oil from the seed. This extraction leaves traces. Anything hyper-processed is useless and you should avoid it. Real butter is much more natural and the process contains no chemicals.
Exploring vegetables and berries with rich content of vitamins and minerals
Vegetables
Spinach: Vitamin A, Vitamin C, Vitamin K, Vitamin E, Vitamin B2, Vitamin B6, Vitamin B9
Kale: Vitamin A, Vitamin C, Vitamin K, Vitamin E, Vitamin B2, Vitamin B6, Vitamin B9
Broccoli: Vitamin A, Vitamin C, Vitamin K, Vitamin E, Vitamin B2, Vitamin B6, Vitamin B9
Bell Peppers: Vitamin A, Vitamin C, Vitamin E, Vitamin B2, Vitamin B6, Vitamin B9
Brussels Sprouts: Vitamin A, Vitamin C, Vitamin K, Vitamin E, Vitamin B2, Vitamin B6, Vitamin B9, Vitamin B1, Vitamin B2
Sweet Potatoes: Vitamin A, Vitamin C, Vitamin K, Vitamin E, Vitamin B2, Vitamin B6, Vitamin B9, Vitamin B1, Vitamin B2
Berries
Strawberries: Vitamin C, Vitamin K, Vitamin E, Vitamin B9, Vitamin A
Blueberries: Vitamin C, Vitamin K, Vitamin E, Vitamin B9, Vitamin B6
Raspberries: Vitamin C, Vitamin K, Vitamin E, Vitamin B9
Blackberries: Vitamin C, Vitamin K, Vitamin E, Vitamin B9
Cranberries: Vitamin C, Vitamin K, Vitamin E
Mindset and Placebo Effect
The Power of Mindset on hormone production
Placebo is something all doctors know works for most conditions, but hormone production in particular has yet to be proven. But since it has worked on diseases such as cancer and migraines, it might just as well work on hormone production. One person who tested this and got incredible results is Hamza Ahmed, he has a YouTube channel where he explains how he managed to do it. Hamza’s video: How I Increased My Testosterone
The idea behind this is that you should simply just think that you have high testosterone. Just by thinking, Hamza increased his testosterone from 444 ng/dl to 734 ng/dl. This increase makes a huge difference in mental health but also muscle growth.
Techniques for cultivating a positive and confident mindset to support testosterone levels
That's all! This may have the most impact out of anything from this course.
Lifestyle Choices for Testosterone Optimization
Living Like Ancestors
Understanding the influence of ancestral habits
This part will be fuzzy at first, but the more you develop as a person, the more your periphery will expand and you will see new perspectives that you have never seen before. These perspectives are very difficult to explain so it’s your responsibility to develop and understand our ancestors in their depths.
Ignore modern food and accept traditional food
Breakfast: Two slices of white bread with butter and strawberry jam, a cereal bar, a banana, and 400ml of fruit juice.
Morning snack: A chocolate chip cookie.
Lunch: A peanut butter and jelly sandwich, a bag of potato chips, and a chocolate-coated granola bar.
Afternoon snack: Another chocolate bar.
Dinner: A serving of white rice, breaded chicken nuggets, a side of canned vegetables, and a sugary dessert like a fudge brownie.
Night snack: Two Reese's cups
(This is based on my own experiences, own old habits, and some research)
So this day would contain the following nutrients:
Fast Carbohydrates
This is a high-carb diet which is not healthy at all. Especially not when the carbohydrates you get through this diet are fast carbohydrates that raise your blood sugar to its extreme followed by a fast drop to minimal levels. Whereas slow carbs take your blood sugar up slowly and then stays at that level for a while before slowly dropping back down which is much healthier and makes you feel more energized.
Balance Elements
All these different types of energy sources need to be balanced, therefore a good tip is to divide them into third parts. So protein is 33%, fat is 33% and carbohydrates are 33%. The benefits of this are many for example
Macronutrient balance: The ratio provides a balanced distribution of macronutrients, ensuring you get adequate amounts of each essential nutrient. Protein supports muscle growth and repairs cells, fats provide energy and help hormone production, and carbohydrates is the primary source of energy for the body.
Sustained energy levels: The ratio also helps to maintain stable blood sugar levels as said before, this leads to sustained energy throughout the whole day. This can help prevent energy crashes and promote consistent focus/productivity.
Eliminating Harmful Chemicals
The impact of plastics and BPA on testosterone
The effect the researchers have found in BPA is that it hurts the hormonal balance in the body because it has a similar effect to estrogen. This reduces testosterone in the body considerably. Of course, disturbing the hormonal balance is not only bad for men but also for women, fetuses, and children. Due to your parents' exposure to plastic during their lives, plastic's influence has become embedded in your DNA and has potentially resulted in lower testosterone production.
Hand sanitizer is the worst possible thing you can put on your hands nowadays. This is because of the fact that hand sanitizer exacerbates the impact of BPA 185 times, which is an exponential increase. To put this into perspective, imagine a scenario when you are grocery shopping. You purchase 34 items wrapped in plastic containing BPA, which is a realistic situation in today's world. After shopping, you decide to clean your hands using hand sanitizer from your bag.
Now, when you use hand sanitizer after handling those 34 plastic-wrapped products, the effect multiplies by 185 times:
34 x 185 = 6290
Using hand sanitizer in this case is equivalent to coming into contact with 6290 plastic products instead of just 34. What's even more concerning is that our exposure to plastics doesn't stop at touching them; we inadvertently consume them as well. Research indicates that the average person unknowingly ingests about 5 grams of microplastics per week. To put it in perspective, that's roughly the weight of a credit card.
So, in a way, bon appétit!
[Handsanitizer effect] [BPA affects Estrogen]
Recommendations for reducing plastic exposure and alternatives
Therefore, you should replace these with soaps with soap that doesn’t contain any plastic and with completely natural ingredients. A common occurrence is that soap-producing companies use a lot of unnecessary and dangerous substances that damage and deteriorate your health unknowingly. Therefore, it is very important that you check for words like "organic" when you buy your soap next time. Below I link the soaps that I recommend using.
Hand Soap, Body Wash, Shampoo
Toothbrush and toothpaste is very important to not leave behind in this *plastic-free* race I am walking you through. I can say with 100% certainty that your toothbrush is made of plastic and if you have a bamboo toothbrush congratulations you are smart. Same thing with your toothpaste, I can say with 100% certainty that your toothpaste is in a plastic tube. We don't want plastic in our mouths that we constantly accidentally swallow. We can replace this with a bamboo toothbrush and toothpaste tablets in an aluminum can (Link Below). It is much healthier and will benefit you in the long run.
Toothbrush, Toothpaste Tablets
Overcoming Food Cravings
Strategies for managing cravings and resisting unhealthy food choices
Method 1
Method one is the difficult method that will require a lot from you. The first step is for you to think of the candy or other junk that you eat a lot of right now that you know is not good for your health. An example could be a chocolate cake you love. Go to the store and buy it, but don't get too excited because you won't get to eat it. Buy it and then put it in a place in your home where you will always see it. E.g. on your desk, the reason is that you should practice resisting. Every time you see it, it will be one rep for your brain to withstand. After a while it won't even be hard to withstand anymore, it will become a habit and soon you will notice that you’ll have drastically reduced your junk food and candy intake.
Method 2
This method is more for the people who can't bear to go to the store and do all the steps I mentioned above. But if you do this method, you're a fool. This one is easy and it’s just don't buy the things your thoughts demand. Things that you think would be good but not useful, thoughts like "Now I deserve this" just ignore them and try to resist.
The importance of finding healthier alternatives to satisfy cravings
Instructions: In a blender combine the mango, yogurt, spinach, honey, ice cubes, and water or almond milk. Blend until smooth and creamy. Pour into a glass and enjoy a nutritious mango smoothie.
There are a lot of other similar options I just wanted to show an example of how tasty healthy foods really are. The important thing here is not to slowly go back to the bad habits you had before consisting of chocolate and other sweets because you feel like you are not eating anything you think is tasty or sweet anymore.
Exploring Nature and Physical Activity
Benefits of outdoor activities and connecting with nature
Research done by (Mathew P. White, Ian Alcock, James Grellier, Benedict W. Wheeler, Terry Hartig, Sara L. Warber, Angie Bone, Michael H. Depledge & Lora E. Fleming) has shown that spending between 120 minutes and 180 minutes a week in nature causes a significant positive difference in your mental health. It helps us to calm and comfort ourselves when we're upset, to cope with the losses, changes, fears, and uncertainties in life, to make and keep good relationships with other people, and to learn. Just in general makes life easier.
[At least 120 minutes in nature] [Americans in Nature]
How exploration can positively impact testosterone levels
[Depression affects Testosterone]
Specific Recommendations for Testosterone Enhancement
Avoiding Estrogenic Foods
The potential negative effects of dairy on testosterone
Those two in particular contain large amounts of progresserone, which is a female hormone that even transgender people use to change gender. The hormone is one of the worst if you are aiming to increase your testosterone. Remember or write on a piece of paper in capital letters "AVOID BUTTER AND MILK".
[Statistics on steroid hormones in Food]
The Claims About Soy and Flaxseeds Correlation to Hormone Levels
A counterargument many vegetarians probably have is "But Asians have been eating soy for 4000 years" This is true but it does not mean that Asians have high testosterone. If we take the average testosterone value with the three countries that eat the most soy in the world (India 474 ng/dl, Japan 520 ng/dl, Vietnam 503 ng/dl) which is 499 ng/dl and then we equate it with the three countries that eat the least soy in the world (Saudi Arabia 605 ng/dl, Egypt 623 ng/dl, Russia 619 ng/dl) which is 615.6 ng/dl. We see a clear difference between these countries and their testosterone. Of course, these numbers do not only depend on soy but also on other factors, but we clearly see that a lifestyle that contains soy doesn't benefit testosterone.
[Average Testosterone by Country] [Foods with High Phytoestrogen]
Water Quality and Hormonal Health
The impact of toxic chemicals in tap water
You need a filter to remove all these chemicals and parasites in your water, there are a lot of different price ranges in water filters you can install at home but I have found the one that is the most affordable compared to its effectiveness "Waterdrop G2". It is a reverse osmosis water filter system which is the only filter that can filter out unwanted hormones for example birth control pills containing estrogen which girls pee out in the toilet and which we then drink. Waterdrop G2 costs $499 but I have arranged a discount code together with waterdropfilter.com that gives you 10% off your purchase above $150. Below is a link to their website which will also automatically enter the discount code at your checkout.
Waterdropfilter.com [Chemicals in your Tap-Water]
Occupational Considerations
Identifying job-related factors that can impact testosterone
Let's say you are sitting at the checkout counter of a large grocery store in your area and handling 30 customers an hour for 6 hours. This will then be a total of 180 customers and then of course each customer must have their receipt, i.e. 180 receipts per day. Then we say you work 25 days a month, which is a completely normal month for a full-time employee. 25x180 = 4500, so you handle approximately 4500 receipts a month. As these toxic receipts accumulate in your living and working spaces, each touch, each innocent interaction, stealthily chips away at your testosterone, contributing to a cascade of health concerns ranging from reduced muscle mass and energy levels to mood disturbances and even fertility issues. It's not just a receipt; it's a silent assassin of your masculinity.
Strategies for managing exposure to BPA in certain occupations
Cotton Gloves
Omega-3 Supplementation
The role of omega-3 fatty acids in testosterone production
[Omega 3 Studies]
Saunas and Detoxification
How saunas can aid in toxin elimination
1. Increased Sweating: Sweating leads to the elimination of certain substances from the body, such as small amounts of heavy metals like lead and mercury, through the sweat glands.
2. Decreased Cortisol: Immediately after the sauna, your testosterone does not increase. But it affects you positively, in that it reduces your cortisol significantly, which then has a positive effect on your testosterone. Down below you can see some statistics on how different hormones were affected after a sauna. [Hormones before and after Sauna]
3. BPA release: The body stores BPA in fat cells, but when you are in a sauna, the body releases these chemicals as it wants to get rid of them.
I hope you understand how important it is to sauna and how it affects the body. I know it can be hard to understand but trust me or look up your own information. In "Additional Resources" I will link a book from Amazon that tells all about sauna healing.
Incorporating sauna sessions into a testosterone-boosting routine
Believe it or not, saunas can be very challenging. Therefore, you should adapt your body to take more and longer sauna sessions. During the first weeks, you start taking saunas more seriously you should take 2-4 sauna sessions per week, which are about 20 minutes each. If you feel you can handle it, you can slowly increase it to 30, 40, and finally 50 minutes. This way to acclimate the body is mainly if your sauna is really hot which generally is above 90°C (194 Fahrenheit).
According to my perceptions when I did my research, you seem to get more positive effects if you take very hot sessions that may not have to be very long, instead of long sessions that are not very hot.
Additional Resources
Websites for plastic-free everyday products
Zerowastestore.com - Testosterone-friendly hygiene and household products (US, Canada)
Packagefreeshop.com - Plastic-free and organic hygiene and household articles (International Shipping)
Recommended reading materials, studies, and further learning opportunities
Estrogeneration: How Estrogenics Are Making You Fat, Sick, and Infertile
The Estrogen Effect: How Chemical Pollution Is Threatening Our Survival
The Testosterone Optimization Therapy Bible: The Ultimate Guide to Living a Fully Optimized Life
Paleo Solution: The Original Human Diet
Deep Nutrition: Why Your Genes Need Traditional Food
The Sauna: A Complete Guide to the Construction, Use, and Benefits of the Finnish Bath, 2nd Edition
Conclusion
Final Thoughts and a Message to you
I have faith in you!
