Boost up your testorone
By sulayman kone
these are some of the supplements i used
daily to triple my testosterone vitamin
d i use ten thousand ius a day five
thousand in the morning five thousand at
night cod liver all i took a tablet in
the morning a tablet at night just a
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no guide
to boosting testosterone naturally first
of all what is low testosterone what
does it feel like what does it look like
if you are tired irritable have low
confidence you find it very easy to gain
fat even when your diet seems to be
quite good and you find it hard to gain
muscle
you have a low sex drive no morning wood
or reduced morning wood and all symptoms
are low testosterone so about 10 months
ago i was starting to plateau in the gym
i wasn't making any progress in regards
to adding muscle i had a low sex drive i
really wasn't looking at women anymore
and wanting to sleep with them wasn't
that interested and i was having a lot
of brain fog so i couldn't really get
anything done i wasn't being very
disciplined and i thought okay i feel
pretty rubbish i don't know what this is
all about turns out i was massively over
training i was training nearly every day
of the week
i wasn't eating the right foods and i
was working a nine-to-five job that had
me sitting on my ass all day without
getting enough sun so i basically tanked
my own testosterone scores which led me
to investigating well how do you
actually boost this naturally because a
lot of things pointed to trt
testosterone replacement therapy
definitely an option
not a bad thing if you get it done the
right way i felt i was too young for
that i wanted to see how i could boost
my test naturally so that's what sort of
put me on this mission leads me to where
i am now as the ceo of testosterone
normal test levels range from 300
nanograms per deciliter to 1 100
nanograms per deciliter now the problem
is that someone with 300 nanograms per
deciliter testosterone is going to feel
very very different to somebody with 1
100 like
miles and miles apart now
the problem with this is is that a
doctor would call both of those schools
normal so i think it's very important
that you get this tested and you have a
look at what it is because you might
have had tests in the past your doctor
might have said yeah your test levels
are completely normal and you're
actually totally out of whack now 50
years ago
normal testosterone levels would look
like 700 nanograms per deciliter up to 1
600 that's how much testosterone has
been dropping that is one of the biggest
problems that men face today is just due
to our new lifestyles and our lack of
activity the foods that we're eating our
testosterone is dipping year on year so
that's why we have to use these test
boosting protocols whereas when we were
back hunting and gathering we probably
wouldn't have needed to now my own
testosterone level is 956 nanogram per
deciliter and i've also had before a
390. i can tell you they are they are
miles and miles apart actually had quite
bad anxiety i wasn't very confident i
wasn't able to do to do anything i was
actually getting a little bit worried
about even going to the shop so like
doing a simple thing like buying milk so
that's very very odd to call that a
normal score which is quite worrying but
now you boys know
blood work should you test your levels
if you want to know for certain what
your testosterone is if you're getting
some of the symptoms of low testosterone
then you obviously need to check your
levels to be 100 sure you might feel a
certain way but you still need to check
and then obviously you should check
again once you've used this protocol or
you've used another protocol whatever
you've used to see if your testosterone
levels have actually increased so if
you've got access to the funds you
definitely should cost roughly 40 to 70
pounds just put in free and total
testosterone blood work in the uk or
anywhere in the world and there should
be one where they send you a vial you
just prick your own finger you put the
blood in the pot you send it back you do
the test in the morning and send it back
in like one or two days so that's very
very effective just make sure you get
free and total testosterone levels
tested not just total
and also you could test vitamin d
eastern and cortisol levels for an
in-depth look at your health estrogen
it's a female sex hormone great to have
a look at and same with cortisol if you
find you're very very stressed high
cortisol levels tank testosterone so
it's another one worth having a look at
so let's say you've had your blood work
done and this is the reason you need
free and total testosterone tested this
is what your blood work looks like when
it's tested for testosterone so free
test is not bound it's available it can
be used anabolically can be used to
create muscle albumin bound test is also
available it's actually a protein that
allows the release of testosterone when
your body needs it so you've got a
roughly 40 percent
of your
total testosterone is testosterone that
can actually be used by the body and
then you've got globulin bounty this has
already been used this this goblin
bounty can't be used it's lost its
anabolic effect so when you're looking
at your results what you do to find out
your bioavailable testosterone you do
your free testosterone and then about 38
of your total testosterone and then
you'll find the number in nanograms of
deciliter of your bioavailable
testosterone and this
is what you should be looking at that is
what's actually going to give you that
anabolic effect and give you the
benefits that we're talking about if you
want to get your tests done now you know
how to do it you know what to check for
sleep is huge when it comes to
testosterone and health in general sleep
is one of the best things you can do to
improve your general health your
well-being often if you have a few
nights of low sleep well i know for a
fact that it can reduce testosterone 15
to 20 percent that's just five hours
sleep in a night if you do that for a
few nights through the week you can
literally tank your testosterone levels
make sure you're getting seven plus
hours a night ideally eight or nine now
if you can the aura ring is very very
good for tracking your sleep for
actually finding out how much deep sleep
you're getting how much rem sleep light
sleep if you've got the money for it i
find the o-ring to be very very helpful
and also encourages you to sleep more
because it kind of it gamifies it and it
makes you want to beat your score if you
want to sleep better there's a few very
easy and i'm i'm no expert in sleep but
do a couple of things that certainly
help me a dark cold room if you've got
curtains that let the light through get
one of those eye patches um because it
is going to wake you up maybe when you
don't want to it's going to disturb your
sleep and don't eat or drink two hours
before bed i used to drink loads of
water before bed obviously every night
you get up for a week um we get to go to
the toilet and it's going to disturb
your sleep reduce your screen time up to
bed you don't want to be all hyped up
i find movies actually help me go to
sleep if i stick a movie on the tv i
fall asleep um but the best thing i'd
recommend is reading a book
and one that's actually not that
interesting or a fiction book is usually
the best way to go if i read something
business related that starts giving me
ideas that's the bit of the brain you
want to turn off you want to relax don't
be reading and having new ideas and
being active in your brain so fiction or
a boring book something factual or
slightly interesting that you could read
before bed will help you get to sleep
and then also white noise generators
i've heard these are very very good at
stopping you from waking up in the night
if you're consistently disturbed
throughout your sleep um i used to use a
fan that was on every night it seemed to
help me sleep better but you can get a
white noise generator on your phone you
can use a fan you can do whatever it's
actually very important to set a bedtime
a lot of people would recommend you set
a bedtime and not a wake-up time i
realize that's not possible for a lot of
people because of work but i try not to
follow an alarm for wake-ups i try to
wake up naturally when my body wants me
to when i've had adequate sleep because
it is that important to your
productivity your testosterone your
whole life in general so set a sleep
time i find you get a lot more done if
you sleep earlier because you are then
adding productive hours onto the front
of your day if you sleep late those
hours normally after five six o'clock
where you've done your work and you're
tired they're normally spent on
entertainment and other tasks that
aren't moving you towards your purpose
so although those things are good and
you should definitely enjoy yourself and
relax it's very good to move say your
time from
if you currently go to bed about
midnight if you move that back to 10 but
wake up two hours earlier you've then
added two productive hours onto the
front end of your day which means you
can get two hours more work done whereas
you don't really need those extra two
hours of relaxing getting nothing done
watching tv supplements i haven't used
many for sleep the only things i have
used are pistachios and chamomile tea
and i can say they both work
fantastically pistachios
especially is full of melatonin which is
what helps you sleep you can eat
pistachios before bed they're also very
good healthy fats for testosterone and
the chamomile tea just seems to soothe
me and helps me go to sleep if i do want
something to drink before bed obviously
you don't be drinking coffee cut your
caffeine out midday if you are having
trouble sleeping or getting to sleep
training over training to start with
this is what really destroyed my own
testosterone levels if you're doing some
sort of muay thai and very very
explosive hard cardiovascular workouts
regular times a week which i was i was
doing mma and i was also weight training
uh your body can't take that stress
every time you train it is peaking your
cortisol it's reducing your testosterone
your body is a constant in a constant
state of trauma so you have to really
look after yourself it's very important
that you balance your training with your
rest and your recovery if they are both
equally as important you need to
stimulate muscle growth you need to
allow time to grow so that you can get
bigger stronger faster heal your central
nervous system and make sure that you're
producing testosterone under training if
you never train if you don't go to the
gym if you're sat in your ass all day
your body's not going to produce
testosterone in the levels that you need
it to because it doesn't feel like it
needs testosterone there is no reason
for it to release testosterone into your
body so
that's another reason why you need to
get in the gym start training three
times a week full body is a great place
to start adequate training adequate rest
and recovery compound lifts squats
deadlifts bent over rows these are all
fantastic because they use huge muscle
groups and they stimulate testosterone
production and human growth hormone
production very good at building muscle
mass very good for your body in general
just i would recommend don't lift too
heavy don't ever try and ego lift on the
compound lifts because that can really
hurt you it can slip discs in your back
so make sure you're you're training
quite high reps between 12 and 15 i
would recommend three sets on your
squats and your deadlifts i don't do
anything super heavy it's just not worth
the risk but it is very good for
testosterone the exact programs that i
actually use to build my physique from
when i was boosting my testosterone
through to now where i'm more tailoring
building the shoulders all of that is in
my new program i've added four programs
in there which will take you from
complete beginner who's never been able
to build consistency in the gym to to
expert and they're all 12-inch programs
so they're all in there if you want to
check it out links in the description
excessive cardio i really recommend
doing this if you can avoid it a lot of
people like
middle-aged men they decide they want to
go and jog every single day for hours on
end or they go on their bike rides in
lycra and you look at their physiques
and it's just like what what on earth
are you doing you look
so unhealthy they've still got the
little pot belly they've got skinny
around the arms and the legs they've
lost some weight off the face and they
just look unhealthy and the reason being
they're not adding muscle mass they're
tanking their testosterone levels
through that continued
exertion over
excessive cardio because it builds up
that extra stress without actually
giving your body stimulus to grow muscle
when you grow muscle your body's
metabolism increases it makes it easier
to burn fat so the best way that you can
really lose lose fat is to start gaining
muscle by lifting weights and that's how
you end up looking like hercules rather
than daily bread
a thin david brent he's a little bit
more chunkier these are some of the
supplements i use daily to triple my
testosterone vitamin d i use ten
thousand ius a day five thousand in the
morning five thousand at night cod liver
all i took a tablet in the morning a
tablet at night butter all same with
that tablet in the morning tablet at
night i had four eggs before bed that's
due to the cholesterol so this is a very
nice com combination that will give your
body the building blocks to make
testosterone whilst you sleep so i
recommend you jump on that right now if
you have not already the full stack
everything i took
is in the new course so go check it out
you can use a discount code 49 pounds
it's not a lot got everything i learned
about testosterone and the best foods
you can eat are steak eggs and healthy
fats you want to avoid your processed
foods they often contain high amounts of
trans fats they reduce your testosterone
levels impair your testicular function
canned or plastic foods with bpas
alcohol and weed
alcohol definitely tanks testosterone
levels makes it a lot harder for you to
gain muscle and makes you very very soft
very puffy just a terrible terrible
thing to drink if you want to be in good
shape and have a healthy productive
lifestyle and then weed is not quite as
bad it's not as damaging to the body but
still will reduce your testosterone and
makes you lazy if you smoke it too much
so
both to be avoided in my opinion or used
in very very strict moderation
and no fat and seem retention everyone
always asks me about this so i thought
i'll give you an answer what i found
from some light research is that no fat
studies show an increased testosterone
up to day seven so the first week of not
jacking off you get an increased
testosterone you think about about 20 25
after that it's diminishing return so
i've heard people say oh they get all
this energy and stuff with the no fat
personally for me if i am not either
having sex or jerking off i am just i'm
just too horny so i i need it personally
like seven days is the longest i've ever
gone about about sex or jacking off so
if i don't i just literally get no work
done i'm too easily distracted uh
thinking about women non-stop so i
actually find it's a lot more productive
for me my testosterone levels are high
anyway i really don't need to to be to
be doing that so and then the semen
retention this seems to have some
positive effects on tests um just don't
blow your load and still have sex when
you're getting that sexual stimulation
your testosterone spike straight away so
if you're doing that and then not
actually releasing it makes sense that
that would have some positive effects on
your testosterone levels there's the
facts boys that's a no guide to
boosting your testosterone naturally
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