Sold to pinzaruandrei1234@gmail.com Testosterone Optimization @alphaadvice Introduction Testosterone is the essence of masculinity and is critical for overall male health. Not a week goes by that I am not asked about testosterone levels. Especially one of the following questions: — ”How can I raise my testosterone?” — ”Can supplements actually boost testosterone?” Testosterone is man power, and without it men are turned into androgynous, effeminated shells of their former selves. A stable society needs strong men, and for all of our sakes, it’s time to turn this trend around. Low testosterone saps all your masculine energy. Everything that makes a man secure is a derivative of testosterone. Low testosterone reshapes a man’s entire personality and is one of the leading determinants of a man’s quality of life. Some symptoms of low testosterone include : 1. 2. 3. 4. 5. Low Energy Bad Mood Bad sperm quality Low muscle growth Low libido. 2 Testosterone Optimization @alphaadvice There are also many longer term consequences of low testosterone including poor cardiovascular health and bone density. This is more than just aesthetics. This is your masculinity and livelihood at stake. If you feel you have any of these symptoms, you’re in the right place. I’ve divided this guide into three parts: Lifestyle, Dietary, and Physical. Traits of high testosterone men: - High energy High sex drive Low neuroticism Low agreeableness Calculated risk taking Competitiveness 3 Testosterone Optimization @alphaadvice Lifestyle ● Get proper sleep Sleep is EXTREMELY important as this is when your body naturally produces anabolic hormones (testosterone, growth hormone etc). A lack of sleep can nearly cut testosterone production in half. The formula is very simple: Less sleep = Less testosterone. Do what you need to do to improve your sleep. Cut down on blue light exposure, turn down the lights, quiet the mind, manage your time better, and get an alarm clock. Don’t wake up with your phone. ● Learn violence in a competitive environment Train your aggression through competition and pain tolerance. Competitive environments are proven to increase testosterone levels. Learn how to box, do BJJ, do muay thai. Anything that gets your competitive instincts turned on and leads to you getting punched in the face. I am completely serious about this. Men that do not know how to throw a punch and are scared to take a punch always lack a primal physical confidence, and it can be seen from a mile away. Men who are confident with violence have an entirely distinct edge. 4 Testosterone Optimization @alphaadvice ● Reduce stress levels (cortisol) Heightened cortisol (stress hormone) results in a decrease of testosterone. Stress is entirely a result of lifestyle. Fix your lifestyle and your stress levels will drop. An easy way to lower stress is through meditation. If you don’t want to learn how to meditate, there’s a simple diaphragmatic breathing exercise you can do that will INSTANTLY make you more relaxed. Box breathing: This is a technique used when taking slow, deep breaths. It can heighten performance and concentration while also being a powerful stress reliever. How to Perform Box Breathing Exercise (4-4-4-4) ● Inhale slowly and deeply through your nose for 4 seconds, make sure you’re breathing in with your diaphragm (belly breathing) ● Hold your breath for 4 seconds ● Breathe out through your mouth for 4 seconds ● Hold your breath for 4 seconds ● Repeat several times until you notice your state shifting. Once you get more advanced, you can move to more advanced forms of box breathing. 5 Testosterone Optimization @alphaadvice The key is to exhale as long as possible. 4 Breaths in, hold for an 8 second count, breathe out for 16 seconds. The longer the exhale, the better it is for hacking your Vagus Nerve to reduce stress. https://www.psychologytoday.com/us/blog/the-athletes-way/2019 05/longer-exhalations-are-easy-way-hack-your-vagus-nerve Try this method right now for 2-5 mins, I guarantee you will be amazed at how well it works. Also, here's a pro tip derived from martial arts training: always be conscious of your breathing. You should strive to naturally breathe by expanding your lower belly. When you become anxious, your breathing becomes more focused on your chest, resulting in a faster breathing rate and less ventilation, which is linked to a fight-or-flight response. Sinking your breath to your belly gets you out of your head and into the present moment, as if you were telling your brain that everything is alright. This will work for fights, social interactions, job interviews and anything that makes you nervous or raises your stress levels. ● Talk to attractive girls Talking to attractive girls raises T levels and lowers stress levels. That is a scientific fact. Go talk to girls. I am dead serious about this. If you are a man who has zero confidence with women, work on this. 6 Testosterone Optimization @alphaadvice ● Drop your loser friends Low-T attitudes are contagious. Being friends with emasculated men that are pussy-whipped and passive is toxic. The same goes for your friends that do nothing but drink beer and watch sports highlights on the weekends. You are the average of the 5 people you spend the most time with, and high-T men have high-T friends. If this hurt your feelings, you just proved my point. Find like-minded and red-blooded brothers to compete against and hold yourself accountable to. Put yourself around men who pursue excellence across multiple realms by pursuing it yourself. ● Improve your posture How you stand reflects how you move, it affects how you breathe, it reflects your mentality. Mentality is physicality. Weak posture is a weak mindset, and it immediately indicates a lack of athleticism. Research has proven that postural improvement affects brain chemistry. Don’t just stand up straight, move with confidence. Walk into rooms, bars and clubs like you own the place. 7 Testosterone Optimization @alphaadvice ● Speak with authority Your dialogue reflects your mindset. “Maybe”, “kinda”, “sorta”, “ehh”, “sorry” are how cowards speak. Tripping over your words and sounding like a scared child inspire confidence in no one. This is why people push you around at work, and why your woman (if you have one) speaks to you with contempt. Develop your confidence and elocution, and your hormones will reinforce your mindset accordingly. Don’t be a coward. I mean it. 8 Testosterone Optimization @alphaadvice Dietary ● Reduce sugar and processed carb intake High doses of sugar acutely suppresses testosterone levels. A diet of large amounts of processed carbohydrates and sugar is hormonal hell. It causes increased insulin insensitivity, systemic inflammation, increased cortisol levels, and impaired glucose tolerance. With that said, you still need to eat carbs. Carbohydrates are necessary for testosterone production, and low-carb diets commonly cause testosterone decline. The solution is to only eat clean carbs, and to match your carb intake to your activity levels. ● Increase healthy fat intake Increase your intake of saturated fats and omega-3 fatty acids. Avoid ultra-lean cuts of meat and instead eat things like: ● ● ● ● ● Chicken thighs Eggs Fattier beef Almonds Walnuts Use coconut oil, olive oil, and butter. 9 Testosterone Optimization @alphaadvice ● Magnesium and zinc Many people are deficient in magnesium, this has adverse effects on exercise performance, energy levels, mood, and a lot of metabolic processes. Magnesium deficiency has been a silent problem for many decades now, though most are unaware of it. There does seem to be an interplay between magnesium deficiency and suppressed testosterone levels. Additionally, if you are deficient in zinc, you’ll get a solid testosterone boost when you start supplementing with it. I recommend Zinc in the form of ZMA (which also contains magnesium). ● Vitamins There are many vitamins and minerals that are important for optimal testosterone production. At the forefront are: vitamin A, vitamin D, B-vitamins, zinc, vitamin k, magnesium, and selenium. A good diet and multivitamin will cover many of the bases. However, you will likely need to add additional supplementation for Vitamin D, B vitamins, zinc, and magnesium. 10 Testosterone Optimization @alphaadvice Optimal intake: Vitamin A: 5000iu Vitamin D3: 2500-5000iu B Vitamins 1-2 B-100 tabs Vitamin K-100mcg daily Zinc: 30-50mg (zinc citrate, zinc aspartate) Magnesium 300-400mg Selenium: 200mcg (Brazil nuts) ● Eat avocados Avocados were considered fertility food by Native American tribes, and for good reason: They contain monounsaturated fat, which is the exact kind of fat you want to be consuming for healthy testosterone levels. They’re also loaded with many other nutrients (vitamin K, copper, folate, vitamin B6, potassium, vitamin E, and vitamin C). 11 Testosterone Optimization @alphaadvice Physical ● Lift weights Being strong and muscular leads to increased testosterone levels. Conversely, increased testosterone levels facilitates greater strength and muscle gains. Compound movement should comprise the majority of your training. These include squats, deadlifts, rows, presses, dips, chinups and pushups. ● Perform high-intensity interval training (HIIT) HIIT is another proven way to boost testosterone. One study in men found that interval training consisting of 90 seconds of intense treadmill running interspersed with 90-second recovery periods boosted free T levels more significantly than simply running for 45 minutes straight. ● Stay active - move around (walking) Walking is an ancient health secret, and people overlook it simply because of how mundane it seems as a suggestion. We weren’t born to be sedentary. If you spend multiple days of the week indoors locked in your room, chances are you've got low T. Your body needs to have a reason for high testosterone. If you’re inside all day, your body will have no use for high testosterone. STAY ACTIVE. 12 Testosterone Optimization @alphaadvice Be uncomfortable. Do hard things. Do what scares you the most. Get out of your comfort zone. Embrace challenges. Embrace the struggle. Don't be a pussy. You will feel confident once you get out of your comfort zone and your testosterone will thank you for that. If you do everything that I mentioned in this guide, you will notice an increase in your testosterone. There is a side effect though, you might turn yourself into a demigod. Be careful 🐺 Final Note: If you found this book helpful, I would greatly appreciate if you could leave a 5 star rating on: https://gumroad.com/l/testosteroneopt Instagram: https://www.instagram.com/alphaadvice 13
