Skyrocket Your Testosterone Naturally:
A Comprehensive Guide
Introduction
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Testosterone levels have been plummeting over the past years,
and it's crucial to break this cycle. This hormone is vital for overall
health, muscle strength, and vitality. By the end of this ebook,
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you'll know the best methods to naturally skyrocket your
testosterone levels.
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Chapter 1: The Current State of Testosterone Levels
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They found that nearly all the skulls belonging to people who
lived more than 80,000 years ago show evidence of testosterone
levels that were far higher than any modern-day human's.
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Chapter 2: Improving Sleep Quality
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The Importance of Sleep
Firstly, we must fix the quality of our sleep. Sleep is the most
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important factor for improving our health. Men who sleep 5 to 6
hours a night will have a level of testosterone comparable to
someone 10 years their senior. A lack of sleep will age you by a
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decade in terms of that critical aspect of wellness and muscle
strength.
Optimal Sleep Duration
Studies show that 8 hours of quality sleep is optimal for health
and testosterone production.
Optimizing Circadian Rhythm
To improve the quality of our sleep, we must optimize our
circadian rhythm. This involves maximizing sunlight exposure in
the first 2 hours of waking up and blocking blue light exposure 2
hours prior to going to sleep. Use blue light blocking glasses or
avoid using devices before bed.
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Blue Light and Melatonin
In primitive times, the only blue light we got was from the Sun
during midday. Blue light stops melatonin production, keeping us
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awake. Watching screens that emit blue light at night tricks our
brain into staying awake.
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Supplements for Sleep
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We can also take advantage of supplements like magnesium and
ashwagandha to boost sleep quality and thus testosterone levels.
Magnesium directly improves sleep quality, while ashwagandha
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decreases the stress hormone and increases melatonin. Consume
these before bed to help you fall asleep quickly. Avoid melatonin
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supplements as they can stunt puberty and inhibit growth.
Nasal Breathing
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Another important way to get the best out of sleep is to breathe
through our nose, not our mouth. Mouth breathing during the
night causes hormonal imbalances, sleep apnea, and other
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issues. Use mouth tape to prevent this.
Chapter 3: Diet and Nutrition
Foods That Boost Testosterone
Certain foods can skyrocket your testosterone levels:
● Meat: Especially red meat, which is extremely
nutrient-dense.
● Organ Meats: Liver, heart, and brain are heavily nutritious
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and can dictate testosterone levels.
● Eggs: High in good cholesterol, recommended to eat 4-6
eggs a day.
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● Raw Milk: Contains original nutrients and enzymes, unlike
pasteurized milk. Start with a small amount and increase
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over time.
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Additional Testosterone-Boosting Foods
Other foods that boost testosterone include pumpkin seeds,
unprocessed honey, nuts, fish, raisins, beef liver, fruits, and
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potatoes.
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Macronutrient Balance
Increase your fat intake as studies show that decreasing fat
intake reduces testosterone production. Decrease your fiber
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intake, eat enough carbs, and increase your fat and protein
intake.
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Foods to Avoid
Avoid seed oils as they decrease testosterone.
Chapter 4: Exercise
The Right Kind of Exercise
Exercise can either boost or decrease your testosterone. For the
best results, do short rep, explosive, and heavy lifts. Perform 6-8
reps with a heavy and challenging weight. Avoid training for too
long or doing too many sets, as intense, long endurance workouts
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can increase the stress hormone and decrease testosterone.
Chapter 5: Environmental Factors
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Avoiding Negative Environmental Factors
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● Plastics and Xenoestrogens: Avoid materials like plastic
water bottles and switch to metal or glass bottles.
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● Blue Light and EMFs: Wear blue light blocking glasses and
turn off your Wi-Fi before bed. Avoid Bluetooth devices like
AirPods.
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● Tap Water: Contains fluorides that increase estrogen. Drink
purified RO water.
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Chapter 6: Optimizing Dopamine
Healthy Dopamine Sources
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Quit getting instant gratification from sources like TikTok. Focus
on better dopamine sources such as cold showers, sunlight,
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regular workouts, and maintaining a winning mindset.
Chapter 7: Maintaining a Lean Physique
Importance of Staying Lean
Being overweight increases aromatase, an enzyme that converts
testosterone to estrogen. Stay as lean as comfortably possible.
Chapter 8: Supplements
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Essential Supplements for Testosterone
● Boron: Take 6mg a day for one month, then 3mg after that.
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Boron-rich foods include black raisins, prunes, and peaches.
● Zinc: Found in high amounts in oysters and red meat.
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● Creatine: Improves physical performance and testosterone.
● Selenium: Snack on Brazil nuts for selenium.
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● Magnesium Glycinate: Take daily.
● Other Supplements: Tongkat Ali and Shilajit for better
testosterone levels.
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What to Avoid
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Stop consuming alcohol, soy, wearing polyester, and living a
sedentary lifestyle. Consume more saturated fats, animal
products, and pasture-raised eggs.
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Chapter 9: Additional Tips
Resistance Training
Nothing boosts testosterone like a good leg day. Train legs
regularly for massive gains and increased testosterone.
Grounding and Sunlight
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Grounding (walking or standing barefoot on grass) and getting
sun exposure boost testosterone. Prioritize nasal breathing for
optimal pituitary gland function.
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Natural Estrogen Blockers
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Consume carrots, raw onions, black ginger, and olives. Eat good
sources of carbs like potatoes and sorghum. Avoid high amounts
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of rice or wheat.
Conclusion
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To naturally skyrocket your testosterone levels, focus on:
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● Better sleep
● A nutritious diet
● Regular exercise
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● Staying lean
● Fixing gut issues
● Reducing stress
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Wish you luck on your self improvement journey~
