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Red Pill TheoryThe TRP Guide for Increasing Testosterone (self.TheRedPill)

submitted by [deleted]

Summary: There are three main pathways to increase testosterone: Increase production in the body, manage other hormones, and increase androgen receptor expression.


This post is to increase testosterone naturally. AAS and TRT are easier and more powerful avenues to go about this, and if that's the route you choose to take that's fine by me.


Increase Natural Production of Testosterone

Lift: I had to start with this. There’s a reason lifting is the #1 piece of advice given here. It has a litany of benefits, including increased testosterone. It’s intuitive but here’s a study that shows weighted jumping increased testosterone 7.5% over 11 weeks. Another study for resistance training.

If you’re new to lifting check out BB.com’s Big Man on Campus workout regime. Pretty solid beginner with videos, diet tips, etc.

If you’re more advanced I like Jim Stoppani’s Shortcut to Shred for HIIT or his Shortcut to Size.

Keep your balls cool:Sleeping naked is its own hygienic question - but studies show that keeping your balls cool will increase your testosterone production. Cold Showers might be one way to do this, I'm having trouble finding a solid study that finds one solely on cold showers and test, but the logic follows. There are other reputed benefits, too, such as an abetted immune system, decreased anxiety and more.

Sleep Well: There are many studies that correlate more sleep with higher testosterone levels. While you’re sleeping, your body is producing test. Keep your room dark, curtains are preferable to blinds. Up the AC - cooler sleep is better sleep. Use free sleep apps such as Sleep as Android and modify eating times/ stimulant use/ behaviors to maximize deep sleep.

Get F.lux a free program for you computer that filters out blue light, the type of light that can throw off the circadian rhythm, making it difficult to sleep. Bluelight filters are also available for your phones.

Sleep supplements:

Melatonin: The ideal dosage of melatonin for sleep is 0.6 milligrams, so 1mg is probably ok. 3mg is excessive for sleep, but note that melatonin has additional benefits for brain health as well (powerful antioxidant, can cross the blood-brain barrier, seems to ward of dementia if taken in the early stages of the disease), which might justify high doses.

Also, melatonin entrains the circadian rhythm, so take it about 30 minutes before you want to fall asleep. Secondly, take it at the same time each day.

Magnesium: citrate, glycinate, or malate. Magnesium Oxide is poorly absorbed and the most common form, avoid it. Some individuals may not tolerate magnesium well as it is a laxative, especially in high doses.

Consume Essential Vitamins and Minerals: Eating or supplementing bioavailable forms of vitamins and minerals that are integral to testosterone production is an easy way to raise your test. This is only true if you’re are currently lacking sufficient amounts of these vitamins and minerals - a blood test can show you pretty easily.

Zinc is most notable for bringing T levels up to par. Many of you are familiar with ZMA for testosterone. Skip the ZMA and go for the proper dose of bioavailable zinc, a 30mg dose of Zinc Picolinate. If using for an extended period of time consider taking a copper supplement at a different time of day as zinc depletes copper and outcompetes it for absorption. I believe that zinc only needs to be supplemented with copper (1-2 mg) if your dosage exceeds 100mg per day.

Vitamin D is a more common deficiency, especially if you’re not outside with your shirt off often. The RDA is 400 IU, that’s to prevent rickets, not optimize testosterone. Examine.com the best resource in terms of compiling and analyzing studies notes a 3000IU per day supplement in deficient men improved testosterone significantly. Get the D3 form, skip D2 as it can be harmful.

Most men can take 5000-10000 IU daily and end up with levels in the 50-70 range, which is considered optimal. Best option here is to work with your doctor to test your levels periodically. Note, it is possible to overdose on D3 and it can be fatal, so be careful (50,000 IU per day for 2 months is enough to cause overdose in men).

Magnesium, great for sleep, also correlates with high testosterone as this study found.

Cholesterol is a building block of all hormones, and eating cholesterol does not lead to increases in cholesterol in the body. I wouldn’t suggest supplementing this (I don't know that such a supplement is even available), but eat it from healthy sources. Sardines, oysters and eggs are good sources of cholesterol that also contain solid amounts of zinc, D3, and a litany of other micronutrients.

Don't ejaculate alone: Several commenters mentioned not masturbating and the subreddit nofap has a cult like following. This study shows increases in testosterone in combination with ejaculation abstinence. Having sex likely increases testosterone [need citation].

Intermittent Fasting (IF): Short-term overnight fasting jacks testosterone up to 180%. This one is simple; don’t eat for 16-24 hours. The more you do it, the easier it gets.

Adopt a Ketogenic Diet (KD) (Controversial suggestion - there is plenty of evidence FOR carbohydrates to increase testosterone. Do your research on this one, at the very least, it’s an easy way to shed fat fast.)

This diet is high-fat, low carb, moderate protein. (80% fat, 5% carbs, 15% protein. This is a more serious lifestyle change and the science is not as explored as it could be. Anecdotally it amps my energy and clarity of thought. YMMV Check out the keto subreddit for more information or Peter Attia’s blog - an expert on the subject.

Mechanisms for increasing testosterone include:

Decreases fasting glucose levels leading to healthier gonadotropin releasing hormone (GnRH) cells thereby increasing the natural release of testosterone.

Increases consumption of cholesterol, a component necessary for the body to create testosterone, as a side effect of the diet (e.g. eggs, bacon, fish, cheese which are high in protein and fat and virtually no carbohydrates.)

Increases consumption of saturated fat which is positively correlated with testosterone. Saturated fat is important in moderation as studies consistently show that this does raise cholesterol.


Decrease Estrogen Decreasing estrogen is important because estradiol, an estrogen, can bind to androgen receptors. Moreover fat cells contain the aromatase enzyme which converts testosterone into estrogen; estrogen then increases body fat. Which increases estrogen. Then body fat. You get the picture - therefore it’s imperative to lower your estrogen, to decrease body fat and maximize testosterone.

Lower your body fat, see previously mentioned points about intermittent fasting and the ketogenic diet for quick ways to do so.

Eat cruciferous vegetables. Kale. Cauliflower. Broccoli. They contain Diindolylmethane (DIM) which in moderate doses lowers estrogen and converts existing forms into less powerful forms.. A mechanism DIM prevents is aromatization, the process whereby testosterone is converted into estrogen. Stay away from high doses, however, as more isn't better, and can reverse the effects of DIM. A couple servings of greens such as broccoli or kale per day is advisable.

Limit exposure to BPA: BPA is excreted quickly, but a common source is the lining of canned foods, and also storing fatty foods in plastic containers.

Avoid parabens: in your soaps, shampoos, and perfumes.

Avoiding synthetic fragrances and dyes: in detergents and soaps.

rpscrote's post on specific endocrine disruptors to avoid here

The Seychelle Water Bottle which user 333i suggested, filters out pretty much everything in your water, including estrogens.

Decrease Cortisol I'm going to give our very own TRP produced post by rpscrote a shout, his post Optimize your Testosterone to Cortisol ratio for mental and physical gains goes really in-depth.

In short there is a relationship between cortisol and testosterone, lowering C and maximizing T go hand-in-hand. A preview of his post:

Power Poses

Meditation

Massage

Supplementation

Adding on to his post:

He mentioned that meditation decreases cortisol: aim to meditate once a day for 5-10 minutes and build on that. HeadSpace is a solid and easy place to start.

His post mentions Ashwagandha something I use and can't recommend more. I get mine from PowderCity because bulk powder from there is pretty cheap.

Chewing gum decreases cortisol and anxiety


Increase androgen receptor (AR) expression: This is important because even if you have sky-high testosterone, it won't matter if you don't have any place to express it. Essentially, by increasing AR expression you'll be better utilizing the testosterone you already have, whether it's by acting more alpha through AR receptors in the brain, more hair growth, or easier muscle maintenance.

L-Carnitine L-Tartrate up-regulates androgen receptors, making them more numerous throughout your body.

Iodine is a risky suggestion, proceed with caution and do your research. I haven't found solid enough evidence, but theoretically it is used to detoxify androgen receptors by ridding them of toxic halides. See more here.


Lessons Learned: Testosterone is influenced by a plurality of different factors and there are a number of strategies, lifestyle changes, and supplements that can help us increase it.

I've personally implemented every suggestion and one point or another, feel free to ask specific questions.

edit: s/o to /u/riding_stoned for their insightful comment on melatonin, D3, estrogenic products and zinc. I've added it to the full body pretty much verbatim. And another shout to rpscrote - I linked his testosterone/cortisol post previously and have now added his post on a couple endocrine disruptors to avoid, again he goes further in detail than I have.

edit2: Seeing as this post has gotten popular do not buy me reddit gold I do not support reddit. If you appreciate this content and you want more feel free to donate at this bitcoin address 13qRaHfWwrYPe3d99sgxGjSWBWG885iSUx Paypal

I am continuing to update this post. I will be writing a post on the ketogenic diet and another on the optimal pre-workout supplementation, and some donations would definitely motivate me to get those in. Either way expect them in the coming weeks.


[–]WilsonSelf 53 points54 points  (2 children)

Allow me to add some T-boosting tips that always seem to fly under the radar.

  • Fuck someone (intermittently). Pretty self explanatory.
  • Have/get a stable economy. Reduces cortisol, increases power. Both are T boosting effects.
  • Walk/sit with confidence. Testosterone boost dominant behaviour. Dominant behaviour increases testosterone. Works both ways.
  • Win. Again, win. Arguments, chess matches, Gym PRs. Set small goals and win everyday.
  • Ice cold showers. Cold: Testosterone. Hot: Oxytocin.
  • Don't compare yourself to others. It's an illusion of failure & loss. Compare youraelf with yourself two weeks ago. Do this every week.

[–][deleted] 38 points39 points  (0 children)

"Compare yourself with yourself two weeks ago."

Great Perspective.

[–][deleted] 1 point2 points  (0 children)

"Win. Again, win. Arguments, chess matches, Gym PRs. Set small goals and win everyday."

I always thought there was a business there. Whether its wailing on someone with a nerf bat, screaming in someones face, or beating them at checkers. I think if someone set up like a "win center" where clients pay to dominate someone in some semi trivial way it would succeed.

[–]riding_stoned 53 points54 points  (28 children)

Excellent information. Here's a little more detail on a few points. The ideal dosage of melatonin for sleep is 0.6 milligrams, so 1mg is probably ok. 3mg is excessive for sleep, but note that melatonin has additional benefits for brain health as well (powerful antioxidant, can cross the blood-brain barrier, seems to ward of dementia if taken in the early stages of the disease), which might justify high doses.

Also, melatonin entrains the circadian rhythm, so take it about 30 minutes before you want to fall asleep. Secondly, take it at the same time each day.

Vitamin D3, most men can take 5000-10000 IU daily and end up with levels in the 50-70 range, which is considered optimal. Best option here is to work with your doctor to test your levels periodically. Note, it is possible to overdose on D3 and it can be fatal, so be careful (50,000 IU per day for 2 months is enough to cause overdose in men).

Under the section on decreasing estrogen, you might want to mention:

  • limiting exposure to BPA. BPA is excreted quickly, but a common source is the lining of canned foods, and also storing fatty foods in plastic containers.
  • Avoiding parabens in your soaps, shampoos, and perfumes.
  • Avoiding synthetic fragrances and dyes in detergents and soaps.

I believe that zinc only needs to be supplemented with copper (1-2 mg) if your dosage exceeds 100mg per day.

[–][deleted] 17 points18 points  (3 children)

solid additions. Mind if I rip most of the info and credit you in the post?

[–]riding_stoned 50 points51 points  (2 children)

Yeah, no problem at all. No need to credit me. If it benefits someone here, that's enough for me.

[–][deleted] 26 points27 points  (0 children)

men helping men without the need to reference, then referenced him anyway. TRP FTW! ah I love this place. Time to get busy with my next supplements and vits purchase - I guess this is how women feel when they go shoe shopping

[–]MarvelousWhale 5 points6 points  (0 children)

There is an engraved glass plaque on my father's desk that reads "There is no limit to what a Man can accomplish if he cares not who takes the credit."

Your post reminded me of sitting in his office as a kid learning how he spoke to clients and negotiated contracts.

[–][deleted]  (20 children)

[removed]

    [–]1Goomich 1 point2 points  (1 child)

    BPA, parabens and other synthetics can be so bad, that some infertile men become fertile again after avoiding is rigorously for a few weeks.

    Whoa, working anticonception for men already on the market?

    [–]workdavework 3 points4 points  (0 children)

    [deleted]

    What is this?

    [–][deleted]  (6 children)

    [deleted]

      [–]O_Son 2 points3 points  (1 child)

      Don't eat out of plastic bowls, plates, anything disposable, or use plastic utensils, only use glass bowls, cups, etc- this is especially important when it comes to warm/hot foods. I bring my own Pyrex bowls when getting soups/food to go at restaurants. Never drink out of plastic bottles whether they are soda, juice, coffee, water because not only are they made out of crappy plastic, but the bottles were probably still warm when they were filled because of the way everything is assembly-line produced- this increases the leeching of substances into the liquid, as does the way the bottles were transported on an 18-wheeler and probably subjected to intense heat. Buy everything that you can in glass.

      [–]Redasshole 2 points3 points  (0 children)

      As a food scientist, I can only partly agree with you.

      First of all, you are absolutely right when saying don't use plastic storage for your food and don't microwave anything plastic which contains food. Glass or ceramic are the way to go.

      However, no need to freak the fuck out for bottled water. No, the bottles are not hot when they pour the liquid inside. The bottles are fabricated in factory A, then bought by factory B who pour liquid into them. Tests are being made all along the process.

      If you want any more legit infos on plastics and chemicals migrations from the plastic packaging to the food, I suggest reading the reglementation 10/2011 that you can find on the DGSANCO website.

      [–]drallcom3 1 point2 points  (3 children)

      For food it's the plastic packing, not the food itself. They leak xenoestrogens (estrogen imitates) into the food.

      [–][deleted] 0 points1 point  (2 children)

      Yeah check what this guy says

      And of course feminists

      Xenobiotics are really dangerous. Any idea how to detox, since those decay way slower and gets trapped in your tissue?

      [–]drallcom3 1 point2 points  (1 child)

      You can't detox. You can only avoid them and wait until your body has cleaned itself up.

      [–]laere 1 point2 points  (5 children)

      I have been taking melatonin for 3 months. I take 6mg. Holy shit do I sleep like a fucking baby. Not only that, I also have some crazy, vivid ass dreams.

      [–]drallcom3 2 points3 points  (2 children)

      6 and 9mg didn't do anything for me. I had to go down to 1.5mg to get that nice, tired feeling.

      I also forgot to add a bluelight filter (like f.lux https://justgetflux.com/) to the light. Artificial light is the #1 sleep killer.

      [–][deleted] 0 points1 point  (1 child)

      Take a bit more. Maybe your mass is bigger or you have less receptors. Just like when LSD doesn't get you, you didn't have enough.

      Or try another supplement.

      [–][deleted] 0 points1 point  (1 child)

      I tried melatonin for sleep and it didn't really help. I have kava for when I can't sleep and I will tell you that gives you some of the best dreams I have ever had.

      Some say it might be bad for your liver but the Polynesians have been gwatting that shit forever so who knows.

      [–]RedPharaohRising 0 points1 point  (1 child)

      Strongly support this - reading on my phone kills my sleep. It also leaves my eyes very tired and I can't seem to get enough rest. Taking a single day off reading from mobile, and my eyesight is significantly less strained.
      Where do you buy vitamins, btw?

      [–]drallcom3 0 points1 point  (0 children)

      I'm using the Twilight app to filter blue light on my phone. Try turning it off after a few hours and your eyes will feel like you stare in the sun.

      I buy from an US shop that ships to Europe, because it's the cheapest way (takes a few weeks though). Vitacost and iHerb are good. I buy the Now Foods melatonin.

      [–][deleted] 0 points1 point  (2 children)

      I met one of those hipsters that go for gluten free and vegan. They guy was a total puss, at first i thougt he's a gay.

      [–]NPK5667 4 points5 points  (0 children)

      Fyi hand sanitizer can increase your skins permeability to BPAs in plastics

      [–][deleted] 21 points22 points  (0 children)

      All fine but in rhesus monkeys winning status competitions and getting a high place in hierarchy can increase testosterone by tenfold. Think about it. TENFOLD.

      So stuff like vitamins are NOTHING compared to winning competitions and gaining status.

      In other words, testosterone should be increased socially. Basically "winning" (anything) or gaining respect matters more than stuff like Zinc.

      Source

      Monaghan and Glickman 1992, rhesus 281–82; quartile: Rose et al. 1974, 296–98; Moyer 1987, 22.

      More info: http://www.warandgender.com/wgmaleag.htm#FN03_51

      [–][deleted]  (5 children)

      [deleted]

      [–][deleted] 2 points3 points  (2 children)

      but will exposure to these kind of substances including phytoestrogens in food cause significant increases in estrogen?

      [–]MarvelousWhale 0 points1 point  (1 child)

      I've seen some say phytoestrogens are bad cuz its estrogen, I've seen some say phytoestrogens are good as they bind to estrogen receptors but are weaker than estrogen, thus having a lesser estrogenic expression in theory, blocking the body's regular estrogen from binding.

      Potato, tomáto.

      [–]rpscrote 1 point2 points  (0 children)

      iirc soy phytoestrogens specifically are strong enough to act like increasing estrogen

      [–]Redsqa 0 points1 point  (1 child)

      I've read that those kind of cheap filters can not filter that kind of thing or other really tiny molecules. If you want pure water, you need to get a reverse osmosis filter, but it's expensive.

      [–][deleted] 121 points122 points  (55 children)

      Disappointed that inject it directly into your butt wasn't on the list, quality post nonetheless.

      [–]TSLlol 11 points12 points  (9 children)

      I'm legit confused, is this a troll comment, or is injecting test so widely accepted?

      [–][deleted] 8 points9 points  (3 children)

      Eh its a controversial subject. Some dudes here use it illicit for the roid factor, some dudes get it from the doctor for low T, and some dudes see it asa bad idea because it lowers your natural T production or from some moral angle (PEDs are cheating, etc.)

      Me personally I am on the fence. I am intrigued by the gainz I see people getting, but I am concerned about reduced natural T production.

      [–][deleted] 13 points14 points  (0 children)

      There is nothing wrong with it. Male version of female estrogen pils( BC)

      [–][deleted]  (1 child)

      [deleted]

        [–]debashis22 6 points7 points  (1 child)

        I was going to say the same. Its important before you start a rigorous training program that you get your blood checked. My testosterone was the level of a 75yo man at age 38. My insurance didn't cover the injections but I ended up using a discount code on GoodRX to get each 1mL vial for $4 from my CVS. My wife injects me every other week and the gains have been great.

        [–]TRP VanguardtrpSenator 7 points8 points  (21 children)

        Yeah I'm about to do that in a few minutes. Why go through all this hassle if you can just do a quick pin and focus your time on other things more important?

        [–][deleted] 2 points3 points  (13 children)

        Isn't it dangerous to order?

        [–]TRP VanguardtrpSenator 19 points20 points  (5 children)

        Dangerous? I've never heard of anyone ever getting in trouble ordering it. It's super easy. Like I'll order it when drunk some nights, it's that easy to order.

        And in today's digital age, reputation is about everything, so even when you get it online from some bros, it's really reliable, because fucking one person over can hit their ratings which will push them down the list of other vendors, thus hurt sales.

        [–]Ibex3D 6 points7 points  (2 children)

        Yeah, seriously. I have friends who buy psychedelics and benzos online all the time. I doubt anyone cares about steroids while all that other shit is being mailed.

        [–]LukeMcFuckStick 2 points3 points  (0 children)

        Naive to think that. You get caught youll be fucked. Pretty hard to get caught tho.

        [–][deleted] 2 points3 points  (6 children)

        Order? I go to a clinic. They tested my testosterone and my available testosterone. My T-level was normal. My free testosterone was low. I now get weekly injections and estrogen blockers. It's covered under my insurance.

        [–][deleted] 1 point2 points  (0 children)

        I'm talking ordering extra

        [–]hardfork 0 points1 point  (5 children)

        What form, frequency and dosage mate?

        [–]Reklof 0 points1 point  (4 children)

        Don't know about him but im at 1 gram test, 500 mg deca and adding in 500 mg tren soon

        [–]BigSteroidMuscles 11 points12 points  (4 children)

        Here's my input: 1) Good nutrition. For most people, this means lower carbs and increase fats.

        2) Good sleep. This is SO important. Even on steroids, the difference between 7 and 9 hours of sleep is huge. I feel better with 10 hours of sleep a night w/o steroids than 7 hours a night on 100mg test prop ED.

        3) Take a multivitamin and vitamin D. Take 10,000 IU everyday of vitamin D. This is about how much your entire body produces for ~30 minutes of sun exposure.

        4) Sleep supplementation should not be needed. Learn how to stop stimulating yourself like an hour before bed and do something boring yet productive.

        5) Cold is good. Cold showers. Cold room. It's all good for your metabolism and increasing testosterone. Not to mention cold showers help your hair be healthier (aka. No balding for you steroid users).

        6) Stop (or at least decrease) your masturbating. Yes, surprisingly No Fap works.

        7) Lastly, start a healthy exercise regimen. Start at 3 times per week and increase to 5 days per week as you feel healthier. If you are doing high intensity exercise (like weightlifting... don't forget to keep it heavy!) then you SERIOUSLY should not be working out every day.

        PS: Estrogen is good for you. It is a common misconception that it is womanly and no good for men.

        PPS: Is is also a common misconception that testosterone alone will help you feel significantly manlier, more energetic, more confident, and more attractive. The human body is SO much more complicated than that. Come on fellas...

        PPPS: Pro Tip! Eat at least 6 eggs each morning and take 3 table spoons of olive oil per day (mix it in with your protein shakes or something if you lift). Eggs provide cholesterol (mother of all hormones) and unsaturated fats help your testes convert it into testosterone! Olive oil is especially effective for this (probably because it is a liquid... idk).

        [–][deleted] 1 point2 points  (1 child)

        Solid post. I cook 6 eggs/day in olive oil so I'm with you there.

        [–]ioncehadsexinapool 1 point2 points  (0 children)

        Thank you for number 4. You're right.

        [–][deleted]  (1 child)

        [removed]

        [–]5f0320 6 points7 points  (7 children)

        Taken orally, most people can handle up to 400 mg of magnesium per day; but don't start at 400, it will make your guts explode with diarrhea, start at 100-ish and work up to 400 over a couple of weeks.

        You can absorb more magnesium through your skin - there are sprays and gels, or you can take a bath in Epsom salts.

        If you want to order your own lab work, there are Internet-based services that will do this for you. I have been happy with http://www.privatemdlabs.com but there are probably others. Get on their mailing list before ordering and they'll send you coupons for approx 15% off.

        [–]mrmeyhemn 5 points6 points  (5 children)

        if it gives you diarrhea its the wrong magnesium. i take 800mg of magnesium taurate daily with no adverse affects.

        edit: magnesium oxide (the common magnesium vitamin at most pharmacies) is one of the active ingredients in milk of magnesia and will cause diarrhea.

        [–]thenowhereman36 5 points6 points  (0 children)

        From personal experience, citrate will also give you diarrhea if taken in exessive amounts....

        [–][deleted]  (2 children)

        [deleted]

          [–][deleted]  (1 child)

          [deleted]

            [–]1KyfhoMyoba 1 point2 points  (0 children)

            Magnesium oxide is the least bioavailable form (only 4%) of magnesium and is very nearly a complete waste of your money.

            [–]WakeAndVape 1 point2 points  (0 children)

            Magnesium is absorbed much more efficiently through the skin. If you want to make your own spray ("magnesium oil") buy this (magnesium bath salts). This bag should last you at least 2 years of very heavy use.

            Mix 1 part salts to 4 parts water and rub into skin. Avoid sensitive areas as this stuff causes a stinging feeling. The stinging sensation subsides with regular use.

            If you have naturally low BO, you can use this as a deodorant as well. It inhibits the growth of odor causing bacteria.

            [–]1Snivellious 5 points6 points  (6 children)

            Thanks for the intermittent fasting entry. I knew that was productive advice for energy levels and weight loss, but I had no idea it was tied to testosterone levels also.

            [–]rpscrote 5 points6 points  (4 children)

            To be fair, the study cited shows 67% for non-obese men. It's likely even lower for intermediate athletes such as most people here. But, IF also dramatically increases endogenous growth hormone output which is also a very good thing. Altogether, I do IF whenever I can which is basically always now. I've been doing it for about 4 years now. I find it way easier than having to eat breakfast.

            [–]1Snivellious 2 points3 points  (1 child)

            I've only been doing it occasionally, but I think this is going to push me over the edge. None of the effects are huge, but IF seems to offer a really wide range of minor benefits, and I've also found that I save time and feel more energetic doing it.

            [–]rpscrote 2 points3 points  (0 children)

            Totally agreed, I see it as a net positive that is a little hard to initially get used to but ends up being a big time saver with lots of extra little benefits

            [–]Burn_The_Thunder 0 points1 point  (1 child)

            Are you actively trying to lose weight? Or maintain your current physique? How muscular are you?

            [–]rpscrote 1 point2 points  (0 children)

            I have no idea what you're getting at, but currently cutting off fat gained on a bulk. Around 15 BF% trying to hit 9-10%. Solidly intermediate

            [–][deleted] 0 points1 point  (0 children)

            I have been doing IF for about oh 6 months now. Everyday I eat from 11ish until 4 or 5ish.

            I don't have any blood work for T level changes but my facial hair grows faster and I have bacne for the first time in my life.

            Take that for what you will.

            [–]Gnometard 5 points6 points  (6 children)

            I'd like to add a few supplements that have really helped me too.

            Lecithin and L-arginine. I do them twice a day, and noticed a difference the first day.

            I've yet to get bloodwork back, but adding Lecithin, Zinc, L-Arginine, and Vitamin D to my daily routine has been fucking amazing. I stand taller, my body fat dropped quick, and I'm getting far more female attention as well. I'm nearly a month in and couldn't be happier with the results. Added benefit: I'm shooting what seems like 10x as much jizz and it goes with force. Sex is much better and more satisfying now.

            [–]1pluvoaz 0 points1 point  (4 children)

            I was doing something similar about 10 years ago to increase my ejaculate volume with great results however I also had huge upswing in breakouts - acne, backne, the whole shebang.

            [–]Gnometard 0 points1 point  (1 child)

            I've heard of that, I can't find the forum that recommended these but it definitely mentioned it, but have not had that problem myself.. Yet.

            [–]1pluvoaz 2 points3 points  (0 children)

            It did improve my loads significantly. Maybe not Peter North levels, but easily tripled my output.

            [–]whats_the_deal22 0 points1 point  (1 child)

            Well fuck, I was going to try those things. Where you able to pinpoint exactly what caused the increase in acne?

            [–][deleted]  (2 children)

            [deleted]

            [–][deleted] 1 point2 points  (1 child)

            Can confirm vivid dreams on melatonin and sometimes waking up from them. Overall my quality of sleep is still better, though. And I know someone who didn't tolerate magnesium well either. I should add its important to titrate up

            [–]BetterRezz 3 points4 points  (9 children)

            What about masturbation and pornography. Do they affect testosterone?

            [–]Lord_Sif 10 points11 points  (3 children)

            Constant porn and wanking lowers it, however the odd tug isn't bad, some research suggests it is good. However, red wine is good too, but you wouldn't want it in the hands of an alcoholic. Likewise, if you have a weakness to it perhaps it is best to go NoFap.

            [–]MakingItWorthit 0 points1 point  (2 children)

            Going cold turkey is a big jump from constant.

            Would you suggest lowering it to once a week, or once per 2 weeks?

            [–][deleted] 3 points4 points  (4 children)

            I thought about adding something about it. Temporary increase after a week. Seems legit but I don't have any experience with it.

            [–]BeornPlush 5 points6 points  (0 children)

            Temporary increase peaking during the 2nd week (days 7-10), then flattens back down - higher than previous levels though. So yes temporary, though not pointless. Also helps with some cases of ED or DE (delayed ejac: some can't orgasm from regular sex at some point).

            It is legit, but as /u/lord_sif and /u/honey_pie said 'releases' plunge you lower than at first (again, temporarily, like the first 3 days) and there are other benefits like lowered prostate cancer rates for getting it out 5x/week.

            [–]GasStationCoffee 3 points4 points  (1 child)

            Interesting. I'm surprised there's no mention of statin medication lowering testosterone levels.

            First google result: http://www.webmd.com/erectile-dysfunction/news/20100416/statins_may_lower_testosterone_libido

            It even sounds logical. Statins mess with cholesterol. Cholesterol is the building block of testosterone.

            [–][deleted] 1 point2 points  (0 children)

            I may have to add a couple sections. Your point is logically sound for sure.

            [–]antariusz 7 points8 points  (10 children)

            Lots of information about supplements, ashwagandha for example I tried, and didn't notice very much effect, wasn't sure if it was just placebo or not

            But you didn't mention 2 much more potent and proven supplements, yohimbe is a good way of burning body fat if you're looking for a stimulant, it works especially well for getting rid of the "stubborn" body fat, and having low body fat is a great way of increasing testosterone vs estrogen. Unlike many products, you'll definitely feel the effect of it, best to start in small courses.

            Also, no mention of creatine? One of the safest most proven ways of increasing strength and testosterone production (provides water to your muscles so they can work longer) http://www.ncbi.nlm.nih.gov/m/pubmed/17136944/

            [–]Endorsed ContributorMarsupian 3 points4 points  (2 children)

            Creatine doesn't provide water to muscles. The creatine has a relatively free phosphate that it gives to adp to remake atp which then is used for energy and becomes adp again. Basically it allows you to recycle more atp.

            The water is a byproduct of storing creatine which due to osmosis draws more water into the muscle. Because of this its a good idea to drink a bit more water along with creatine supplementation.

            Creatine also provides energy to the brain, I think through the same mechanism but I'm not 100% on that.

            [–]Burn_The_Thunder 0 points1 point  (1 child)

            No matter the eating plan, almost all will advocate low sugar, especially artificial, HFCS, etc.

            I've noticed that the creatine I have (GNC Brand) is loaded with sugar. Is this typical? Do the benefits of creatine outweigh an associated insulin spike?

            [–]bertmaklinFBI 1 point2 points  (0 children)

            Just buy creatine monohydrate. That's it.

            Do the benefits of creatine outweigh an associated insulin spike?

            You are overthinking the shit out of this.

            [–]cdtCPTret 0 points1 point  (5 children)

            A note on yohimbine, it is rendered inert by any presence of glucose or glycogen. That means take it fasted when waking up ideally, and keep fasting for a bit after. I personally took I about 15mg or so a day for about a month during my cut with caffeine pills and noticed nothing. (That's 6 pills). I've read about people talking about how they feel themselves radiating heat. No idea what they were actually on, or ymmv. Lyle McDonald's posts on yohimbine are essential for dosage and practices.

            Edit: mg not g

            [–]mugatucrazypills 1 point2 points  (1 child)

            I don't feel that Yohimbine is safe. My understanding is it's a herbal PDE5 inhibitor but comes with substantial risk of liver toxicity from individual to individual. There are reported cases of liver failure ! If you want these effects take a prescription PDE5 like Cialis.

            Conversely Tonkat-Ali extract seems to be a natural agent that promotes an increase in free testosterone, (get a before after blood test if you don't believe me). I would try cycling a few days on and off with this before you go start injecting shit in your butt as it makes better use of your body's own T.

            Maca and Selenium are also good supplements.

            [–]acartoontiger 1 point2 points  (0 children)

            Yohimbine is primarily an alpha-2 adrenergic receptor antagonist, hence the sympathomimetic effects. I havent done any reading on any potential phosphodiesterase inhibition.

            [–]antariusz 1 point2 points  (2 children)

            I take yohimbine hcl (from primaforce) 2.5 mg pills. If I take a 100mg caffeine pill and 2 pills, I sweat a little and am full of energy,

            3 pills and I'll sweat a lot or 2 pills with 200mg of caffeine and I'll be jittery with lots of energy, if I'm wearing a jacket at work, my undershirt will become soaked within an hour. I might get a little bit chilly after a few hours, so I'll wear a jacket, take it off when I take the pills, and then have to put it on a few hours later.

            If I take 4 pills with 100mg of caffeine, I feel a bit nauseous about an hour later which will last for about an hour and have bad chills/shivering about 3 hours after taking, I have not tried any higher of a dose, nor have I tried 4 pills without caffeine.

            Just heading to work, I'll take 100mg of caffeine and 2 pills, way more effective to get me going and wide awake than caffeine alone and not quiet as jittery (caffeine past 100mg will make me shake a little and restless), if I'm sitting home alone on the weekend or something, or before I'm going to workout I might take 200mg of caffeine and 3 pills (7.5 mg yohimbine hcl). This is as a 175lb man.

            [–]cdtCPTret 0 points1 point  (1 child)

            That's crazy. Primaforce is what I used too, and I was ~165lb. I'd always take it (15mg) first thing in the morning then do either fasted cardio or weights+cardio though so I was sweating anyway. Probably won't try again

            [–]antariusz 0 points1 point  (0 children)

            I'm assuming you were taking it with caffeine too? Just sitting down in my "office job" I'll feel the effects, but yea, like you said, I "feel" the effects less if I'm actually doing something that would have made me sweat anyway. But still, just sitting still, staring at a computer screen, and my heart is beating fast and I'm sweating... That's a noticeable effect and something that doesn't "just happen" except using a drug that is having an effect on my body.

            [–]rpscrote 0 points1 point  (0 children)

            So with Yohimbine the problem is that apparently the bioavailability between individuals can swing wildly... one person can have 5% oral bioavailability, and another can have 25%.

            I am a non responder, I can take 15mg yohimbine in a single sitting on an empty stomach and feel nothing.

            I've been experimenting with topical yohimbine but I havent been doing it long enough to form a good opinion.

            [–]magus678 2 points3 points  (1 child)

            A great post. I would add going to a lab test place and getting a panel run is a good move. You can establish a baseline of where your test levels are, and it will give you an idea if something like TRT might be a more appropriate option.

            I think you can find coupons and such online but for the most part it is sub 100 dollars.

            [–]rpscrote 1 point2 points  (0 children)

            private md labs, Female Hormone Panel. Gets you everything you'd want except it doesn't hit thyroid, GH/IGF-1 or free testosterone (it does hit total T) but its also only like $50 instead of $200+.

            [–]rpscrote 2 points3 points  (4 children)

            Thanks for the shout out! Your piece is an absolutely perfect pair for the earlier piece of mine you linked, I wanted to focus on the cortisol and you do a bang up job of focusing on the T aspect. Great write up.

            One more note: BPA isn't the only estrogenic plasticizer. Nearly every plasticizer is estrogenic to some degree, nearly 500 were studied and found estrogenic. (I have another post on this here ). The only ones you can reliably count on are polyethylene and polypropylene, or use glass and stainless steel.

            Note you get a SHIT load of xenoestrogens from canned foods due to the material they line the cans with.

            [–][deleted]  (2 children)

            [deleted]

              [–]rpscrote 1 point2 points  (1 child)

              all good mang, its on the intertubes so bros can get some sick mental gains going on

              [–][deleted] 2 points3 points  (4 children)

              Alright TRP... I'm trusting you on this one, and got some Zinc, Vit D, and Magnesium. Going to see how this plays out whilst working out more frequently and trying to get more rest.

              I better not turn all yellow eyed and get liver failure.

              [–][deleted] 0 points1 point  (3 children)

              You're in safe hands. Report back. Remember d3 with a fat source, magnesium 30 minutes before bed. And watch for gastrointestinal problems form the mag, work up to a higher does if needed.

              [–]Redsqa 2 points3 points  (1 child)

              I would add, try to maintain cool balls. They hang out of your body for a reason, they need to be cooler to work properly (gametogenesis and hormone production). So avoid tight underwear and pants, as well as warm bathes. Men with higher scrotal temperature have lower test. Cool them balls.

              [–]berryfarmer 16 points17 points  (43 children)

              Adopt a Ketogenic Diet (KD)

              None of the longest living cultures of the world eat ketogenic diets. In fact, cultures who do eat ketogenic diets (Inuit and Masai) suffer severe atherosclerosis during their lifetimes.

              There are healthy ways to gain muscle. In my opinion, OP's post is not one of them. Be careful to take care of your body, it's the only one you'll ever have.

              [–]-SoItGoes 3 points4 points  (3 children)

              Most cultures that eat ketogenic diets aren't really in environments suitable for human life, much less a low stress human life.

              Grains have been shown to stoke inflammation time and again.

              [–]berryfarmer 1 point2 points  (2 children)

              Asia must be an inflammatory wasteland, by this logic, as the people subsist on rice, yet it is not.

              [–]BFMCBeaner 2 points3 points  (1 child)

              After living there for 12 years very few make their staple about rice. Historically it's veggies of different variety, meats mostly fish and tofu. Rice is only eaten in small quantities.

              Now that more rice is eaten per meal because of the low cost filler and the introduction of western fast food chains there is an absolute explosion of diabetus and land whales of the Asian variety in more affluent Asian countries.

              [–][deleted] 1 point2 points  (0 children)

              Definitely take the suggestion with a grain of salt. If you plan on doing it long term get your blood work done.

              [–][deleted] 1 point2 points  (3 children)

              http://wholehealthsource.blogspot.ca/2008/06/masai-and-atherosclerosis.html

              Looks like they get arteriosclerosis... when they become 40 and are no longer of the warrior class. Then they are not forced to subsist on a ketogenic diet, but can eat other things.

              I presume our data on the Inuit is similar, we send them crap food because it stores well and give them heart disease. It's why all the pacific islanders are fat, all imported food is some sort of dry carb.

              [–]berryfarmer 0 points1 point  (2 children)

              [–][deleted] 2 points3 points  (1 child)

              Figured the author was a vegan/veggie. This guy co wrote the freaking China study, just saying Bias.

              [–]berryfarmer 0 points1 point  (0 children)

              Every opinion is biased somehow.

              [–]New_CCNA 1 point2 points  (2 children)

              Solid info sir. As someone who is a "natural" nice guy I wonder about my test production.

              [–]ioncehadsexinapool 2 points3 points  (1 child)

              Try not wanking it for 10 days. You won't be very nice

              [–]pbgswd 1 point2 points  (1 child)

              I am on the ketogenic diet, I take magnesium citrate, vitamin d, and can say that yes, this improves my focus, personal temperament, and definitely my libido as well. Morning wood like crazy.

              [–][deleted] 0 points1 point  (0 children)

              Thanks for sharing your experience. It mirrors my own.

              [–]commanderchobo 1 point2 points  (2 children)

              I get my tuna from a can. Is that bad? I'm not rich enough to go buy it in fish form. Great post, aren't you guys worried about losing your hair from taking test?

              [–]ioncehadsexinapool 2 points3 points  (0 children)

              There's barely any omega 3 in canned tuna. Buy a fish oil supplement and take it after breakfast or your first meal

              [–]Sdom1 1 point2 points  (1 child)

              I've been running across a lot of research which says to supplement D3, A, and K2 together, as D3 doesn't work nearly as well when taken separately. It seems to be a Weston A Price thing which is catching on. What do you think of this?

              [–][deleted] 0 points1 point  (0 children)

              I've heard d3 k2 and calcium are synergistic and given that k2 is found only in fermented foods I've been meaning to supplement it. K2 is a solid supplement on its own, best paired with d3 and fat (aids absorption, might as well take it with fish oil)

              [–][deleted] 1 point2 points  (1 child)

              About IF: replace "don't eat" with "don't consume calories". So no soda either.

              Today people drink much of their calories. I guess that is why so many are fat. Would be hard to get so fat on solid food only.

              It was a bit difficult to figure out for me, but on IF my morning coffe should consist of 1) coffee, we use espresso machine 2) cold water, instead of cold milk, to cool it down 2) artificial sweetener.

              [–]LukeMcFuckStick 1 point2 points  (0 children)

              Here's a fucking great read for anyone look for an "intro" to steroids Even if you don't plan on using it is great information to know and can be beneficial.

              [–]Soriq 1 point2 points  (0 children)

              I have a degree in Exercise Physiology, have written papers on this subject, and am a complete nerd about this topic.

              With that being said, this is a highly accurate post.

              The only information you are missing is on estrogen elimination. If you have body fat above 12%, and you don't make regular bowel movements, everything from the above will actually lead to you reabsorbing the estrogen your body is trying to eliminate. That means eating fibrous vegetables and staying hydrated

              If your body fat is not in the 7-12% range, you have to start here first. Period.

              Lower your body fat for optimal T/E ratio, take good care of your liver (which helps eliminate estrogen), and take regular shits (which helps eliminate estrogen).

              [–]Lapbunny 1 point2 points  (0 children)

              I am now keeping my nuts at a cool 26°F! Thanks for the advice.

              [–]MadChestHairYuKnight 1 point2 points  (0 children)

              This is a great post. Thank you so much...

              I'd like to mention here that I have followed the keto diet for a month last year, and it was extreme effective.

              I lost 15 lbs in a month. But after a month all food got too monotonous for me, and I was feeling severely weak and had to leave the diet.

              It works, 100%, but I really wouldn't suggest you to be on it year long.

              [–][deleted] 5 points6 points  (7 children)

              Not orgasming will cause a T spike after 7 days. Some users claim to experience long-term T benefits here and here Also said to up-regulate androgen receptors.

              [–]throwawayyourliberty 2 points3 points  (3 children)

              I strongly have to mention that there is a DIFFERENCE between orgasming and ejaculation. You have meant ejaculation.

              Understanding this difference will lead you to multi-orgasmic sex.

              [–]ChiefBigLeaf 2 points3 points  (1 child)

              Please elaborate on this multi-orgasmic sex of which you speak. I don't understand how I could have an orgasm without ejaculating. Like I've had sex, busted a nut, pillow talked for 5 or 10 minutes, then gotten back in there. But that still isn't the same as having an orgasm without ejaculating.

              [–]throwawayyourliberty 1 point2 points  (0 children)

              Male orgasm and ejaculation are different biological functions. You can experience an orgasm without ejaculating. The issue is we (and me) deeply got programmed by thinking only an ejaculation is an orgasm. There is a fine time frame you ejaculate during your orgasmic experience, even if you are untrained. You can learn experience multiple orgasms by mental training (psyche) and muscle training (body) to increase this time frame, reset your sexual arousal and stop your body to link orgasms with ejaculation.

              Therefore, you have to train your Pubococcygeus muscle (PC). All in all, i recommend to dive into tantra teachings, because there you not only train your muscles, but also your mind. I also learned how to breathe to my belly. (Ujjayi)

              Readings:

              The Secret to Male Multiple Orgasms and other sex skills - Michael Kleist

              American Tantra: A Modern Guide to Sacred Sex - Sienna Newcastle

              https://en.wikipedia.org/wiki/Ujjayi_breath

              https://en.wikipedia.org/wiki/Pubococcygeus_muscle

              Edit: typo

              [–][deleted]  (1 child)

              [deleted]

                [–]Hedphelym1 0 points1 point  (0 children)

                I actually tried this once. And on the seventh day I felt like shit lol. I thought in would turn into some horny monster but it was just the opposite. I felt horniest 2-3 days after ejaculation. After that it just kinda dies down. If I did get a 50% T boost, I sure as he'll didn't feel like I did.

                [–]slay_it_forward 1 point2 points  (1 child)

                Shit I've been taking magnesium oxide

                [–]epixs 1 point2 points  (0 children)

                or do IM injections of test and tren and blow the fuck up. Make sure to take your ancillaries and watch your liver kids. You can get them at "aging clinics" if you have $$$ or buy them cheap at your local golds gym or online. Its as easy as buying weed now days.

                The above is purely for entertainment purposes

                [–]WoahScienceCool 1 point2 points  (0 children)

                Clomid.

                Aromasin.

                Pramipexole.

                All legit presciption medications that are easily available at research chem peptide sites, and they all work synergistically with each other.

                [–]jekosnejev 1 point2 points  (0 children)

                Should be stickied, keep your T in check, bros, it's literally your alphamanfuel.

                [–][deleted] 1 point2 points  (6 children)

                Great post. I was diagnosed with low T at 25 and it probably started to really hit me around 23. Have done Clomid on and off for a while, but hate the sides, so I have done a lot of research on naturally raising it and you pretty well wrote a perfect guide.

                I was going to come here to add that hitting legs heavy and often is the best form of resistance training to raise Test. Probably why the weighted jumping was up there, but be careful on landing with weights on... them knee joints and ankles ya know?

                Take Vitamin D (at least 2000ui a day, not more than probably 5000 to be safe) and ZMA at night on an empty stomach and not with milk. Like you said, magnesium is good, and I can tell you on the nights I take it about 30 minutes before bed, I wake up feeling so much better. While calcium and ZMA don't play nice, milk supposedly gets you some raise test as well, but I have a lactose issue and avoid it as to not wake up with shitty drawers.

                Also, losing that spare tire only makes you T go up, and your dick look bigger. Really focus on eating clean, as this is where the eating cruciferous vegetables would fit in and lift and do HIIT. Blast away fat and raise T, pretty simple.

                Again, great post.

                [–][deleted] 0 points1 point  (0 children)

                Thanks for sharing your experience, squats and deadlifts make me feel insane. I know they push the T. I should see if studies specify which workouts blast it highest.

                [–]1mr_nate_ 0 points1 point  (12 children)

                I've been intermittent fasting for the past two weeks to cut down on body fat. I see this body fat as the only inhibitor between me and that poon (I can handle the mental game). My question is: Is intermittent fasting alone good enough to lose weight? Now I'm not talking about moderate IF either — I've been eating within a 4 hour period (6 at the very most), so I'm fasting for 18-20 hours each day (strictly, very strictly).

                I've been more conscious about carbs, but haven't adopted the keto diet just yet — I might build into it. But for now, I need to know how to make IF more efficient in a context that cuts fat and therefore raises testosterone. Should I be going ham in cardio to burn fat or should I be lifting? Any supplements to assist during IF?

                [–]squidracer 3 points4 points  (3 children)

                I've done it off and on for about 3 years mixed with carb cycling anytime I see fat. I just did the standard 16/8 with a zero carb lunch and regular steak dinner. About once a week or so I would do a 24 hour, then 5 eggs, then 16 more hours. Had a bunch of people that year asking how I got so ripped (probably only 9-10%, but it's America so not hard to impress)

                [–]1mr_nate_ 0 points1 point  (2 children)

                So heavy lifting is just as efficient at burning fat as cardio? Or do you think I should stick with cardio to shed the weight, and make gains through lifting one I'm ready?

                [–]squidracer 0 points1 point  (1 child)

                Idk. I was doing 40 minutes of intense fasted cardio three days a week and lifting the other days.

                I followed the kindle book "fat loss 101" mostly

                [–]1mr_nate_ 0 points1 point  (0 children)

                Sounds like a good plan to build up to

                [–][deleted] 1 point2 points  (3 children)

                One thing that helps me in every aspect of my life is data. Collecting data. The more of it the better. Since you're doing IF to lose weight I see two key data points 1. weight 2. calories.

                IF makes losing weight easier because of the hormonal shifts, but also because eating so many calories in such a short window is difficult. Since you're doing it strictly, I figure you rarely hit over 2k kcal.

                That said, you could add an ephedrine, caffeine, aspirin (ECA) stack to increase metabolism and decrease appetite. Yohimbe does the same. 5-htp is riskier but has been shown to decrease appetite.

                Also, while you're in IF, you'll still need electrolytes. You can get pre-made packets at the grocery store of things like potassium, magnesium and sodium. They're hugely important for proper neurological function, and can make fasting an enjoyable endeavor.

                Drink 100oz of water a day. Makes you feel full and proper hydration makes you feel more energetic.

                I would suggest keto, there's not a whole lot of science out there on it, but if you look for the evidence, it's there (confirmation bias, I guess). Keto, like IF, works on your hormones. It tames the shit out of insulin. I'm in ketosis for hormonal/ neurological benefit. For me, it helps in that way. But I lift 5 days a week and it's impossible for me to put on fat in ketosis, no matter how much I eat. If you are looking for advice on how to start a ketogenic diet I can redirect you to a comment on posted on TRP a couple weeks ago.

                [–]1mr_nate_ 0 points1 point  (1 child)

                I've been collecting weight data daily and have been conscious about calorie consumption to a certain extent. You're right that I don't eat over 2,000 calories a day; rather, I eat between 1,000 and 1,600 (one big meal or two normal meals) — which I see as beneficial towards losing weight.

                I've been consuming black coffee (caffeine dose) during my early morning fasting hours since I've read that it has no negative effects on IF. I'll definitely look into electrolyte supplements if I find that I'm not consuming enough with my current meal routine. I've been very persistent in drinking a lot of water.

                I would like you to direct me to that Keto comment, because I'm under the impression that changing what I eat will be a lot more difficult than changing when I eat. I'll need a jump start.

                [–]rpscrote 0 points1 point  (2 children)

                Is intermittent fasting alone good enough to lose weight? Now I'm not talking about moderate IF either — I've been eating within a 4 hour period (6 at the very most), so I'm fasting for 18-20 hours each day (strictly, very strictly).

                Short answer is no. IF will not beat a calorie surplus. Save your willpower for maintaining a calorie deficit first, don't waste it on IF if thats hard for you.

                For me, IF makes cutting easier not harder so its a net positive. I expend 0 willpower to do it, it actually saves me from expending willpower because breakfast just makes me hungrier.

                But its just a mechanism to get me to eat less calories with a few side endocrine system benefits. It's not a silver bullet.

                source: I've been IFing 4 years now.

                [–]1mr_nate_ 0 points1 point  (1 child)

                IFing was hard for the first week or so, but at this point, after doing it for two weeks, it's become easy. For me, IF DOES create a calorie deficit — I only eat 1,000-1,600 calories a day (one big meal or two normal meals). The only thing that takes any willpower is resisting the urge to succumb to cravings in the evening and snack, but that's getting easier as time goes on as well.

                So, isn't what I'm doing the same as you? I hate breakfast anyways.

                [–]rpscrote 1 point2 points  (0 children)

                Yep sounds like we're on the same page. I mentioned what I did though because I've got a buddy who IFs (at my suggestion) but just uses it as an excuse to gorge during his 8 hour feeding window and eats through any deficit skipping breakfast might have provided.

                Just make sure you're not cutting at too high a rate and losing muscle and setting yourself up for a binge when it becomes too much. I did the willpower-until-I-binge cut too many times to count. Now I just keep a nice steady 300-500 kcal daily deficit eating as much food volume as is possible within my macros and its so much easier mentally, and it actually works too haha. Food prep time has increased but nothing is free

                [–]ItIsMyPrivilege 0 points1 point  (0 children)

                IF is the shit! Highly recommend it to anyone to try for a few months.

                [–]RedPharaohRising 0 points1 point  (2 children)

                I've used headspace. The free trial Is well worth the time. Paid is good but not cheap. Ymmv

                [–][deleted] 0 points1 point  (0 children)

                Yeah I wouldn't pay for it. Good intro, then either go solo or find free guided.

                [–]Endorsed ContributorMarsupian 0 points1 point  (0 children)

                Meditation is pretty easy to do by yourself for free. Tons of free info and guided meditations around. I'd only buy the app if you have a lot of disposible cash and no interest in doing your own research.

                [–]_raisin 0 points1 point  (1 child)

                Just thought I'd ask, cause you seem to know your stuff... What's ur background?

                [–][deleted] 0 points1 point  (0 children)

                I work in physical therapy. Although my background is no endorsement of my suggestions.

                [–]ShounenEgo 0 points1 point  (0 children)

                Not sure how valid art of manliness is but I found this article today about testosterone, where he cites a couple of researches that claim:

                Men with high T are in fact often very friendly and cooperative. As we discussed last time, true alpha males frequently exhibit these traits, and that’s not a coincidence. In fact, several studies have shown that when men (and women, too) are injected with testosterone, they become much more cooperative and altruistic in games that require cooperation and altruism than folks who didn’t receive the T injections.

                Just adding that.

                [–]Lord_Sif 0 points1 point  (1 child)

                Currently exploring other methods like the Haka, a.k.a. war dances that imitate strong positions as well as deepening of voice. Power poses seems to have some legitimacy, combine that with verbal cues and getting yourself hyped. Might be worth a try.

                [–]LuvBeer 4 points5 points  (0 children)

                The University of Zurich tried to recreate the original study with a much larger sample size and was unable to. Link Disclaimer: I have a negative bias toward TED talks and a negative bias toward women's obsession with "confidence"

                [–][deleted]  (1 child)

                [deleted]

                [–]ioncehadsexinapool 1 point2 points  (0 children)

                In America it's a few hundred dollars without insurance. 400 maybe

                [–]Taikal 0 points1 point  (0 children)

                Thanks for this summary. Here is my take (at the moment):

                • intermittent fasting: I am following the alternate day fasting diet and I have noticed that on my fasting day I do feel more focused and energized (it feels like my body goes into "hunting mode");

                • weight lifting: I wonder why people eschew body weight exercises, while they can be challenging (e.g.: how many one-handed pullups can you perform?)

                • saturated fat: mono-unsaturated fat increases testosterone almost as much as saturated fat -- there was a study comparing olive oil with coconut oil -- and mono-unsaturated fat has not been linked to heart disease (some people will disagree with this, but I would rather be safe than sorrow);

                • cruciferous vegetables: eat them cooked, because otherwise they can interfere with your thyroid;

                • essential vitamins: I supplement with vitamin C because it is a vitamin that decreases quickly in produce, and considering how much time passes before produce hits the shelves...

                [–][deleted]  (2 children)

                [deleted]

                [–]ioncehadsexinapool 0 points1 point  (1 child)

                It's prescription only for a good reason. I can't believe it's otc here in the states. Look up how to get your melatonin levels high naturally before bed. It's pretty simple and you'll be surprised how well you sleep

                [–]NucleiThots 0 points1 point  (0 children)

                Blowjobs and testicular massage likely increase T as well.

                [–][deleted] 0 points1 point  (1 child)

                I used keto/IF at a slight deficit and lost a shit ton of weight... but now that I'm bulking and lifting I fear both keto/IF will limit my gains. Has anyone bulked on IF? Keto and IF!?

                [–]∞ Mod | RP Vanguardbsutansalt 0 points1 point  (0 children)

                I'll add that during my research for the 30 day challenge series I discovered sleep is the #1 important factor for testosterone production, to the point it's several times the amount produced over lifting and diet, all things being equal.

                [–]soparamens 0 points1 point  (0 children)

                Or simply join a Kudo Dojo. Testosterone can make you look like a Alpha, but it doesn't build your confidence and certainly won't give you a manly body by itself.

                [–]jdub129 0 points1 point  (0 children)

                Or just inject it. Not serious...

                Ok kinda serious. A lot of men in our generation have low testosterone, more so than in previous generations. The cause is still unknown but let me tell you first-hand that if you are low, getting your levels back to normal will change your life.

                [–][deleted] 0 points1 point  (1 child)

                I love chemistry.

                Btw op, you forgot to insert a donation link.

                [–][deleted] 1 point2 points  (0 children)

                Thanks for the heads up. I'm kind of retarded when it comes to bitcoin. This is my address 13qRaHfWwrYPe3d99sgxGjSWBWG885iSUx

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