The 4 Rules to rebuilding your testosterone

The 4 Rules to Rebuilding Your Testosterone (downloadable PDF at bottom)

RULE 1: TAKE YOUR FOOT OFF THE BRAKE

RULE 2: STOP BEING CHEAP AND EAT LIKE A MAN

RULE 3 - DO MANLY SHT

RULE 4: STOP BEING FANCY

RULE 1: TAKE YOUR FOOT OFF THE BRAKE - stop trying to “boost” your testosterone and stop suppressing it FIRST.

Lower your cortisol (2 types of stress: direct and indirect)

Direct: lack of sleep, eating like shit, inactivity, excessive drinking

Indirect: emotional reaction to stressor. The amount of cortisol released is dependent upon your ability to manage stressor. Start reflecting and work through your emotions.

Lack of sleep

You need 7-9 hours of sleep. Sorry, you’re probably not the special snowflake that needs less.

Eating like shit

Get your shit together and start eating your vegetables.

Avoid hidden estrogen

Don’t touch: corticosteroids, parabens (in shampoo, soap), gasoline

Drinking too damn much

That beer belly is just building and storing your estrogen.

RULE 2: STOP BEING CHEAP AND EAT LIKE A MAN

You’re not a child. Stop eating shit that just tastes good.

Eat your vegetables. At every meal.

Anything packaged is more of science experiment than food.

Salad is the most manly meal. You get the most nutritional bang for your buck, and it’s stupid simple to make (including the dressing).

Cholesterol makes testosterone, so eat your egg yolks. Just make sure your ratio of HDL:LDL is 3:1

Get ZINC (10mg), Magnesium (420mg) in your food.

Roasted garlic (allicin enzyme) - roast a whole bulb of garlic and eat 1-3 cloves. Yes, you’ll smell like shit, but sometimes being manly takes sacrifices.

RULE 3: DO MANLY SHT - THE WORKOUTS

Compound movements are the meat and potatoes (ie. Squat, deadlift, pushups, pullups), but do isolated movements for long term durability (ie. Bicep curl, tricep extension).

Vary the workout time (ie. 5-45 min), but always keep it hard. You have to stimulate the hormonal “fight” response.

Vary the workout weight. Lift 5lbs. or 100lbs. as many times as necessary to challenge your current ability. You’re working to be the strongest man you can be, not be world’s strongest man. Just pick up the weight already.

Know when to take days off. This may touchy feely, but listen to your body. More is not better.

RULE 3 (cont’d): DO MANLY SHT - THE REAL MANLY STUFF

GET OUTSIDE - go dig, prune, fix, or mow something. I am a strong believer that the act of getting outside, and getting your hands dirty, has a significant effect on testosterone. It may be the Vitamin D or the sensory stimulus effecting the neurotransmitters because you are doing something useful; but whatever it is, I know it works for me.

RULE 4: STOP BEING FANCY - THE FIRST 3 RULES COME FIRST

These are the supplements that I used. It is by far an all inclusive list of supplements purporting to “boost testosterone”. Again, these are the last thing you need to worry about adding to your lifestyle.

Hormonal supplements (add 1-2 tsp. to your smoothie):

MACA powder

Ashwaganda powder

Hemp seeds (omega 3)

Greens powder

Heavy metal detox

Bentonite clay - 1-2 tsp. mixed in water outside of meals

Grooming:

Salt rock deodorant - avoid the heavy metal aluminum

Paraben-free shampoo and toothpaste

FINAL THOUGHTS

The most important ingredient is attitude. Being a man takes doing what it takes, never giving up, and having faith in the process.

THE 4 RULES TO REBUILDING TESTOSTERONE

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