Testosterone Science

HACK YOUR
TESTOSTERONE
Stop Struggling In The Gym And
Finally Get The Gains You Want!
Contents
Testosterone Introduction & Background 2 - 12
How To Increase Testosterone Levels 13
Testosterone Boosting Foods 14 - 15
Testosterone Boosting Fruits 16 - 18
Testosterone Boosting Vegetables 19 - 21
Testosterone Boosting Fats 22 - 24
Impact of Sugar Intake on Testosterone 25 - 26
Testosterone Boosting Vitamins 27 - 29
Testosterone Boosting Minerals 30 - 32
The Role of Zinc in Boosting Testosterone 33 - 34
Lose Weight Gain Testosterone 35 - 37
How Strength Training Helps With Testosterone 38 - 39

Production
Alternative Testosterone Boosting Methods 40 - 42
Herbal Supplements as Testosterone Boosters 43
Testo-Max - A Recommended Herbal Testosterone 44 - 46

Booster
Conclusion 47
CRAZYBULK | NUTRITION GUIDE | WWW.CRAZY-BULKS.COM 1

TESTOSTERONE - INTRODUCTION & BACKGROUND
INTRODUCTION
OK, muscle face, are you ready to spice things up a notch? Great! Then put the weights back on the
rack and listen up for two seconds. You obviously didn’t come here to knit an afghan. You came here
because you want to add more muscle mass and maybe even give Mr. Johnson a little more spark.
The name of THAT game is testosterone boosting. And this book will show you exactly what you need
to know and do to make that a reality. Above all, it can be done in a completely safe and natural way!
You see, we know what it’s like to go to the gym, work your butt off, yet not see any gains. We also
know what it’s like to hit a plateau with your training - where you’re changing routines and exercises
and not getting any results.
Not only that, but it’s tough to figure out who to listen to when it comes to supplementation. They all
say, “More protein!” and “More Creatine!” but none of that matters if you don’t keep your testosterone
at high levels.
Think of testosterone as the hormone that makes muscle growth happen. It’s a hormone that
regulates a lot of processes in the male body.
Not only that, but levels of testosterone tend to drop as men age. On average, we lose 1% of
testosterone production every year after the age of 30. That means we lose 50% of our testosterone by
the time we reach 80 years old!
That’s why keeping your testosterone up at optimal levels is extremely important. It’s the
difference between getting that six pack you’ve always wanted, and going to the gym every day
and not seeing any results.
This book is going to cover how to raise your testosterone naturally and safely. That way, you can get
rid of that stubborn belly fat and start making some HUGE gains.
So sit back and keep reading. You’re about to discover how you can finally start getting results in the
gym that’ll get the ladies turning their heads!
CRAZYBULK | HACK YOUR TESTOSTERONE | WWW.CRAZY-BULKS.COM 2

WHAT IS TESTOSTERONE?
Unless you’ve been living in a crawl space space somewhere in the middle of a ghetto, you’re proba-
bly well aware that testosterone is the most important hormone in the male body. If you’re a science
geek, then this ought to get your rocks off.
It belongs to a group of hormones called androgens that are responsible for controlling the develop-
ment of male features and characteristics. As its name suggests, testosterone is primarily produced by
the testes, which are located “south of the border” so to speak.
The main role of testosterone is to develop the male sex organs and control the changes in the male
body that start appearing at puberty. Women’s bodies also produce testosterone, but in much small-
er amounts. You can clearly see by this evidence just how important testosterone is to you.
HOW IS TESTOSTERONE PRODUCED?

As mentioned above, testosterone is produced in these oval-shaped sacks called testes. You may hear
this area of the male anatomy referred to as the testicles, or “sack” out on the streets where vulgar talk
is the norm. And when you get hit in the sack, you know firsthand that it’s no pretty picture.
Although testosterone physically comes from the testes, it’s production and secretion is actually con-
trolled by the brain, by way of the hypothalamus and pituitary gland.
Now, here’s where the fun science stuff kicks back in, so pay attention!
The pituitary gland releases luteinising hormone (LH) into the bloodstream in response to gonad-
otropin-releasing hormone being produced by the hypothalamus. When LH reaches the testes, a
signal is transmitted back to the hypothalamus, which instructs the pituitary gland to pump more
testosterone out from the testes.

Testosterone production continues, and as its blood levels rise, the hypothalamus stops producing
gonadotropin-releasing hormone. This, in turn, means LH production is slowed by the pituitary gland,
keeping testosterone production under control.
Did you get all that?
Good, because it WILL be on the “test” at the end of this eBook!
HOW IS TESTOSTERONE PRODUCED?

Testosterone production begins to accelerate at puberty and continues to rise until about the age of
30-35. And it’s all downhill from there. Well, it’s a slow downhill trend so don’t get TOO nervous.
After the age of 30, t-levels start dropping at the rate of about 1% per year. As a result, approxi-
mately 50% of men have low testosterone by the time they reach the age of 80.
The following table shows a range of testosterone values that are considered to be normal in males as
their age changes:
AGE: TESTOSTERONE LEVEL (NG/DL):
0-5 months 75-400
6mth-9yrs <7-20
10-11 years <7-130
12-13 years <7-800
14 years <7-1200
15-16 years 100-1200
17-18 years 300-1200
19+ years 240-950
Average Adult 270-1070

ARE LOW LEVELS OF TESTOSTERONE DANGEROUS?
This is like asking if low levels of gas in car are dangerous. The car needs gas to run. But when it gets
really low on fuel, it starts to sputter and eventually stall. Then you need to refuel it or push it to a
nearby gas station.
Overall it’s not necessarily life-threatening, but it can definitely take its toll on your physical, emotional
and mental well-being. If you want to coin this as dangerous, then yes. Having low levels of testoster-
one is dangerous
CAN LOW TESTOSTERONE LEVELS BE INCREASED?

Are you ready for some good news? You deserve it after what you just found out. Over the years,
there have been great advancements in treating low testosterone levels. First and foremost, there is
no shortage of medications available, including synthetic and natural drugs.
Both have their place in the treatment sector, and they come equipped with individual pros and
cons. It’s really up to the you to decide which method you would prefer to use.
Regardless, you should always consult your doctor when deciding which path you want to take and
whether or not you even need treatment to begin with.

LOW TESTOSTERONE LEVELS
The sad reality is, you might not even want to be around someone with flailing testosterone levels.
They can be pretty ornery. This occurrence is associated with a rise in side effects like:
Unusual weight gain
Mood changes
High fatigue levels
A lower libido
Erectile dysfunction
Low semen volume
Hair loss
A decrease in muscle and bone mass
Judging by these symptoms, you can kind of understand why someone with low t-levels wouldn’t be
a pocketful of sunshine.
LOW TESTOSTERONE LEVELS

On the flipside, you have high t-levels. Just for the record, more does not necessarily mean better.
You are still left with some risks and possible complications.
Inordinately high levels of testosterone can lead to:

Rapid mood swings
Acne
Fluid retention
Shrinking testicles
Plus, studies have shown that men with high testosterone levels are prone to indulging in riskier be-
haviour.
This can range from an increased probability of smoking and drinking, to being high risk takers with a
probability of indulging in antisocial and criminal activities.
In the end, balance trumps all. And studies have shown that keeping your testosterone levels on an
even keel is better than having very high concentrations.
HOW MUCH IS SUFFICIENT?

There is a sweet spot floating around in space that you want to achieve when it comes to your testos-
terone levels. And there is no shortage of things you can do to strike a good balance.
For example, contrary to popular belief, cholesterol is not the devil. In fact, it’s a vitally important
building block of testosterone.
So ensuring a good intake of the right type of foods is quintessential to maintain or even increase your
testosterone levels.
Fat is another substance often thrown under the bus because of its unhealthy reputation. But don’t
push it off your plate just yet. Much like cholesterol, it has a positive effect on testosterone production.
Of course, you want to take more of the healthy road when integrating foods into your diet that con-
tain fat and cholesterol. And also keep the intake moderate. A little goes a long way.
Here are a few foods you can reach for to get your testosterone hit:
Eggs
Coconut oil
Nuts
Nut butters
Seeds
Avovados
Olives

Sleep is another much-needed aspect of testosterone secretion. Ensuring a minimum of 8 hours of
quality sleep every night goes a long way in keeping your t- levels firing on all cylinders.
You’ll find out more about how to maintain a healthy testosterone balance later in this book.
While maintaining healthy testosterone levels is important, maintaining a good balance between tes-
tosterone and estrogen is equally important. High levels of estrogen, combined with significantly low
testosterone levels, can be a cause of prostate cancer in men.
MONITORING YOUR TESTOSTERONE LEVELS

Let’s be realistic. If it wasn’t for sex, you wouldn’t be here reading this book right now. So there is no
reason to hide from it or avoid talking about it. It’s as natural as the bread your grandmother used to
bake in the oven when you were just a little squirt.
And one of the most common symptoms of low testosterone is a significant reduction in libido and
sexual activity.
If you’ve experienced a sudden drop in your sex drive, you could very well be suffering from low levels
of testosterone.
But whether your levels are already low or not, boosting your testosterone can significantly increase
your libido.

BETTER SEX DRIVE
Let’s be realistic. If it wasn’t for sex, you wouldn’t be here reading this book right now. So there is no
reason to hide from it or avoid talking about it. It’s as natural as the bread your grandmother used to
bake in the oven when you were just a little squirt.
And one of the most common symptoms of low testosterone is a significant reduction in libido
and sexual activity.
If you’ve experienced a sudden drop in your sex drive, you could very well be suffering from low levels
of testosterone.
your libido.
BETTER WEIGHT LOSS

If you develop a dicky do or can’t shed those stubborn pounds of blubber hanging from your sides,
despite a healthy diet and exercise program, low testosterone could be the culprit.
This is all caused from insulin resistance. You become insulin resistant when your t-levels are out of
whack. This then leads to a lack of energy and fatigue, excessive carbohydrate cravings, and an in-
crease in fat storage.
Combine all of these effects together and it makes losing weight very difficult. An increase in testos-
terone can turn the tables and make the job of melting those pounds much easier.

BETTER MUSCLE MASS
Muscle mass and muscular strength are both directly related to testosterone.
This is because testosterone increases the production of proteins, which are the building blocks
of muscle.
Your adrenal glands have something to do with this process as well. They release cortisol to increase
blood glucose concentration in order to provide more energy to muscles.
However, high levels of cortisol are known to break down the proteins within muscle, resulting in
muscle shrinkage.
But higher testosterone levels inhibit the secretion of cortisol, lowering overall cortisol levels and
avoiding muscle shrinkage.
BETTER MUSCLE MASS

You get energy from red blood cells. They transport oxygen and nutrients through your bloodstream
to your cells where they are then converted to energy. If they are low, you are like a plate of over-
cooked pasta - limpy, sloppy and not much punch to your appearance.
Higher testosterone levels, however, can increase your red blood cell production, giving you in-
creased energy levels.
And that means you’ll be able to work out for longer periods of time and build more muscle.
Overall, the higher your red blood cell concentration, the higher your energy and endurance levels.

BETTER MOOD AND MENTAL ALERTNESS
Depression is a very serious issue that is quickly becoming an epidemic. An increasing number of
males over the age of 40 are being diagnosed with condition.
And studies show that low testosterone is one of the major causes.
Boosting your t-levels can also boost your mood and even improve your concentration. Impaired
memory or problems with spatial orientation are warning signs that your t-levels could be low.
That alone is a good reason to seek ways of increasing your levels.
REDUCED RISK OF LIFESTYLE DISEASES

You hear a lot about cancer, heart disease and stroke, but you might want to also focus your eyeball
on another nasty condition called Type 2 diabetes. Arguably, this is the number one disease based off
of lifestyle to date.
And statistics don’t lie. They show that one out of every four Americans over the age of 65 are suffer-
ing from this condition. And a major proportion of these cases could be attributed to low testosterone
levels.
Low testosterone can also lead to an increase in insulin resistance, which is another type 2 diabe-
tes trigger.

TESTOSTERONE AND ALZHEIMER’S DISEASE
This debilitating disease needs little introduction. It predominantly affects the elderly and is a brain
disorder that causes a progressive inability to carry out daily functions. This condition tends to begin
gradually with difficulty remembering names or recalling recent recent past events.
Then over time it progresses to a point where sufferers may fail to recognise family members or even
forget how to to do normal, everyday activities such as brushing their teeth.
The crippling effects of Alzheimer’s are well documented. But what you probably don’t know is that
low testosterone levels in older men is closely related to Alzheimer’s disease.
Studies have shown that low testosterone levels may put you in the high-risk category for
Alzheimer’s disease.
The fact that there is currently no known cure for Alzheimer’s makes it all the more important for
men to manage their testosterone levels as soon as possible.
your libido.

HOW TO INCREASE YOUR TESTOSTERONE LEVELS
Now you know the benefits of increasing your testosterone levels, the next obvious question is how
do you do it? Fortunately for you, there are a number of different methods used to do this, check ‘em
out about below.
NATURAL TREATMENTS
There are several ways of treating low testosterone naturally, more of which we’ll discuss in further
chapters. But these are the most commonly used methods:
Vitamin D supplements: A number of studies have shown a connection between Vitamin D and
testosterone production. And results have shown that using Vitamin D supplements can help
increase the production of testosterone.
Herbs: A number of different herbs have properties that can help increase testosterone produc-
tion. Some of these include Sarsaparilla root, Tongkat Ali, Maca root and Ginseng. Herbs generally
cause no side effects, making them one of the safest ways to treat low testosterone levels.
Many doctors and nutritionists recommend the use of herbs for the treatment of low testoster-
one levels, and statistics have shown a high number of people using herbal treatments achieve
fast and more positive results - most of which were permanent.
Diet and Exercise: You’d be hard pressed to find a more safer or easier way deal with low testos-
terone, then through the medium or diet and exercise.
Even doctors and nutritionists encourage low-t patients to exercise regularly, including sprinting
and strength training (weight lifting). Mind you, that’s whilst eating a clean diet that includes
foods that are naturally grown and produced.
As you can see, there are many methods that you can try to help maintain or increase your
testosterone levels. But as a general rule of thumb, always consult your doctor or medical profes-
sional before taking any steps for treatment. Especially if it’s medically based treatment. Only a
professional can help you properly evaluate your options.
Now you know what your options are, it’s time to act.

TESTOSTERONE BOOSTING FOODS
If you’re serious about building muscle and bulking up, you’re probably no stranger to the dinner
table. And focusing on your diet is one of the simplest ways to increase your testosterone.
As mentioned earlier, there are a number of foods that can actually help you maintain and enhance
your levels. And if you haven’t been attention, you best get with the program right now because THIS
is important!
You’re now going to discover a whole bunch of specific t-boosting, power-packed foods that you can
facilitate into your diet. And unless you have the world’s worst short-term memory, you’ll remember
that this is one of the easiest ways to boost both your testosterone levels AND sex drive!
RED MEAT
High in zinc and saturated fat - which are key contributors to increasing
testosterone production - lean red meat should feature highly in your testosterone- boosting diet
plan.
Additionally, it contains other essential minerals and nutrients that are valuable to your overall health.
Try grass fed beef, which has more omega 3 fats.
CHOCOLATE
This is good news for you chocoholics out there. Who ever would’ve thought it, but raw chocolate
contains the libido-boosting minerals; magnesium, zinc, calcium, arginine, tryptophan and catechins.
Theobromine in chocolate has also been found to increase blood flow.
You know what that means don’t you? It means you can get your soldier to stand at attention easier.
But the key here is your chocolate needs to be RAW. You won’t get any benefits from noshing on a
processed candy bar with about 5% real chocolate in it.

CHIA SEEDS
The fatty acids found in chia seeds are essential building blocks for hormones,
making them natural testosterone boosters. They are also high in antioxidants, protein and fiber, and
can help increase energy levels. This is why they are also known as the ‘Indian running food’.
As an added benefit, they store water in your body, which makes them good for endurance activity.
Simply put, they can keep you hydrated for a longer period of time.
OILS
Olive oil is one of the best sources of testosterone boosting fat, because it encourages your leydig
cells to absorb more cholesterol, which increases testosterone production.
One study showed that supplementation with extra virgin olive oil and virgin argan oil increased
testosterone levels by nearly 20%.
Coconut oil is another valuable substance to throw into your rotation. It may be a startling 92%
saturated fat, but it is a healthy fat. And research has shown that coconut oil boosts testosterone
production by increasing the enzymes involved in testosterone synthesis.
Cod liver oil should be another important addition to your oil collection. This is because fish oil is
one of the best sources of omega-3s, and has been shown to increase the production of luteinizing
hormone, which is responsible for creating testosterone production in the leydig cells.

TESTOSTERONE BOOSTING FRUITS
Stop complaining about fruit being bad for you! For goodness sake, it tastes great, it digests well
and it’s high in bowel-moving fiber. PLUS, it’s a rich source of vital testosterone-boosting vitamins,
including C and A.
Why would you NOT want to include this in your diet? If you want a natural boost in testosterone, the
below fruits should make a daily appearance in your regimen.
BANANAS
Bananas contain an enzyme called bromelain, which increases both libido and testosterone
production. They are also high in potassium and folic acid, as well as B vitamins like riboflavin, which
are essential testosterone boosters.
Plus, they are sort of shaped like a part of the male anatomy. That should be a telltale sign that
they’re good for your sexual function.
PINEAPPLE
Much like bananas, pineapple is a good source of testosterone-boosting bromelain, as well as
testosterone friendly magnesium and zinc.
Bromelain also helps the body digest protein, which is why many professional bodybuilders and
athletes eat a slice of pineapple with each meal in order to maintain their testosterone levels and
enhance their post workout recovery.
Lastly, one more benefit of bromelain is its ability to help reduce inflammation. This spells good news
for your muscle building efforts because if your joints are working better, you can lift more weight
and with more precision.

POMEGRANATES
Studies indicate that daily consumption of pomegranate seeds could lead to a 24% increase in
testosterone levels and a significant boost of libido.
This is because enzymes in pomegranates are thought to inhibit the conversion of testosterone into
estrogen.
Studies on rats have shown also shown that pomegranate increases sperm motility, quality and
production.
BLUEBERRIES
Blueberries contain two important minerals that are a great aid for your libido.
The first is Calcium-D-Glucarate, which is thought to lower estrogen levels (the female sex hormone).
The second is resveratrol, which is known to increase testosterone levels.
But wait, there’s more! Blueberries are also good for the eyesight because of their high vitamin A
content. Why is this important? It’s really elementary.
When you’re out on the dance floor trying to shmooze the fems, you’ll be able to see much more
clearly in the dim lighting and not go home with a butter face.
MANGOSTEEN
Mangosteens contain compounds which have extremely strong anti-estrogenic effects.
Studies have even shown these effects to be more effective than the synthetic estrogen blocker
Letrozole, which is used by professional bodybuilders.
Mangosteen has a variety of other anabolic effects from fat burning to muscle building. And similar
fashion to blueberries and pomegranates, they are also powerful antioxidants.

RED GRAPES
Red grapes are an extremely rich source of resveratrol.
Research has shown that just 5-10g of red grapes, which contain the equivalent of 500mg of
resveratrol within their skins, is enough to raise testosterone levels and improve sperm motility.
And yes, wine made from red grapes contains resveratrol too. But don’t think you can slam three or
four glasses of wine every night and get an additional hit of testosterone. Excessive alcohol does the
complete opposite of what you want. Stick to the grapes to play it safe!
with more precision.
AVOCADOS
Avocados are full of essential monounsaturated fats, which are associated with increased
testosterone production.
About 77% of the calories in avocados come from fat.
And research has shown that men consuming high amounts of monounsaturated fat have more
testosterone and lower LDL (bad) cholesterol levels.
CITRUS FRUITS
Citrus fruits, such as oranges and lemons, are high sources of vitamin C, which helps decrease the
stress hormone cortisol. The lower the level of cortisol, the higher the level of testosterone.
Citrus fruits also contain compounds called limonenes, which inhibit the conversion of testosterone
to estrogen.
At the end of the day, by integrating these fruits into your diet, you’ll not only boost your libido and
t-levels, but your immunity as well.
It’s a win-win situation.

TESTOSTERONE BOOSTING VEGETABLES
If you’re one of those people who thinks vegetables are disgusting, you better change your tune
fast! Just for the record, a diet high in processed, sugary food can have a negative effect on your
Vegetables, on the other hand, are packed with micronutrients and vitamins, and provide an easy,
economical and tasty way to increase your testosterone levels. You just have to know which ones to
choose.
Here’s a list, especially for you!.
BEANS
Technically, beans are known as legumes, which have pods that cover seeds on the inside. Just in
case you wanted to geek out.
These little critters are great sources of fiber and protein, and they have a much higher zinc content
than most other vegetables.
Zinc plays a crucial role in testosterone levels, and can also help enhance sperm production.
Kidney beans, black beans, pinto beans and even baked beans are the best choices.
SPINACH
Did you ever see Popeye’s forearms? That should give you a hint right there about the wonderful
effect spinach has on muscles. Here’s the reason why:
Spinach is high in essential vitamins and nutrients necessary for testosterone production, such as
Vitamins E and C, calcium and magnesium.

Magnesium has been shown to significantly increase testosterone levels, while studies have
suggested that calcium stimulates the release of testosterone.
Just one cup of cooked spinach contains 24% of your daily recommended calcium intake.
And, it’s low in calories, alkaline, and has a high amount of water content to help hydrate you.
ASPARAGUS
Asparagus is considered a natural aphrodisiac. It’s rich in potassium and folic acid, which helps
increase the production of the chemicals that enhance sex drive.
It’s also very high in Vitamin E, which stimulates testosterone production.
You might also want to take note that asparagus is a diuretic. That’s an additional reason why
bodybuilders often eat a high amount in the days leading up to a competition.
CABBAGE
It’s time to start talking about cruciferous vegetables. This particular family of veggies have a
multitude of benefits that go beyond the obvious. Cabbage is one of them and it contains the
phytochemical indole-3-carbinol (I3C).
Studies have found that this substance can enhance testosterone production by blocking the
secretion of estradiol. Estradiol is a variant of estrogen, and high levels of it can shut down
testosterone in its tracks.
One study found that men who took 500 mg of I3C for just one week, decreased their estrogen
levels by almost 50%.

BRUSSELS SPROUTS
Brussels sprouts also belong to the cruciferous family, and they are not exempt from packing a
t-boosting wallop either. These ‘mini cabbages’ also contain indole-3-carbinol (DIM), which boosts
testosterone by reducing the production of estradiol.
Studies have shown that men consuming a high level of DIM through their diet have more
testosterone.
Brussel sprouts also contain many vitamins, minerals and proteins which are essential for
maintaining good health.
GREEN LEAFY VEGETABLES

They always tell you to eat your greens. But just who are “they” anyway? It doesn’t really matter
because in this case, “they” are right!
Green, leafy vegetables such as kale, collards, chard and broccoli, are high in testosterone
boosting vitamins, zinc and DIM.
So to step up your testosterone levels, make sure your plate is always heaped full of green vegetables.
That’s pretty easy to remember.

TESTOSTERONE BOOSTING FATS
To recap, not all fats are bad. In fact, research has shown that there is more good associated with
certain dietary fats than bad. And some of this good involves your testosterone levels.
HEALTHY FATS
Dietary fats are crucial, but only in the right quality and quantity. For men especially, when it comes
to enhancing natural testosterone production, what dietary fats you consume is one of the most
important things to consider.
Don’t forget, testosterone production is highly dependent on dietary fat intake.
And just for the record, fat does not make you fat. Eating more calories than you can burn off makes
you fat.
Studies have found that those with diets that are higher in monounsaturated and saturated fats,
have increased testosterone levels. Adversely, men switching from a high-fat diet to a low-fat diet
experienced significantly lower testosterone levels.
But it is crucial to consume the right type of quality fats to benefit from their testosterone-boosting
power.
Research shows that a fat intake of lower than 20% can cause a drop in testosterone levels. So to
maximise your production, about 25-30% of your total calories should come from fat.
SATURATED FATS
Time for a refresher. But it’s always good to hear things two or three times to make sure they sink in.
Saturated fats are bastardized because they raise your cholesterol levels. However, as you know,
testosterone is derived from cholesterol. So if your diet is lacking cholesterol, your testosterone levels
will suffer.
Good cholesterol-containing sources of saturated fats include:
Dairy foods such as:
Butter
Cream
Ghee
Regular-fat milk
Cheese

Meat such as:
Fatty cuts of beef, pork and lamb
Processed meats like salami and sausages
The skin on chicken
Plant-derived sources such as:
Palm oil
Cooking margarine and copha
Coconut oil, milk and cream
MONOUNSATURATED FATS
Monounsaturated fats usually remain in their liquid state at room temperature, but freeze to a semi-
solid or solid state when refrigerated.
Good sources of monounsaturated fats include:
Nuts
Avocado
Canola oil
Olive oil
Safflower oil (high oleic)
Sunflower oil
Peanut oil and butter
Sesame oil

POLYUNSATURATED FATS
Quality polyunsaturated fats contain a good amount of omega-3 content - an essential protein for
the buildup of testosterone.
Foods that are good quality sources of polyunsaturated fats include:
Walnuts
Sunflower seeds
Flax seeds or flax oil
Fish, such as salmon, mackerel, herring, albacore tuna and trout

Corn oil
Soybean oil
Safflower oil
TRANS-FATS
Up to this point, you’ve pretty much just learned about the good side of fat. Now it’s time to go to
the darkside and find out about the bad and the ugly.
Trans fats, also known as trans-fatty acids, are considered by health professionals to be the worst type
of fat you can eat. And for good reason. They raise your LDL (bad) cholesterol and lower your HDL
(good) cholesterol.
To keep your testosterone levels firing on all cylinders, you should aim to keep trans fats out of your
diet.
Plus, most trans fats are industrially processed by adding hydrogen to vegetable oil. This is where
the term “partially hydrogenated oil” comes from. You will find this toxic, rancid oil in baked goods
like cakes and cookies, in snacks such as chips or crisps, and fried foods like chicken and french fries.
That’s a good enough reason why you shouldn’t dirty bulk.
When in doubt, don’t whip it out. That would be indecent exposure and it could land you in the
poky. Instead, turn the package around and inspect the ingredient label. If you find any form of
hydrogenated oil, throw the product back on the shelf and run for your life!
CHOLESTEROL AND TESTOSTERONE

As you learned earlier, fat contains cholesterol, which your body converts to testosterone. And
there is plenty of research which demonstrates the relationship between HDL (good) cholesterol
levels and testosterone levels.
The best cholesterol-containing foods are usually those which are high in saturated fats. So ensure a
good level of these in your diet to help maximize your body’s testosterone production.

IMPACT OF SUGAR INTAKE ON TESTOSTERONE
We all know that too much sugar is bad for us. But it’s not just bad for your waist and teeth. You
probably didn’t know that too much sugar can actually cause your testosterone levels to drop as well.
Can you say, poison?!
Let’s just bottom line it. Your sugar intake and your testosterone levels are inversely related. The more
sugar you slurp down, the lower your testosterone levels will become.
Studies have shown that consuming large amounts of sugar can cause a staggering 25-30%
decrease in testosterone!
When you eat, especially sugary foods, your blood glucose levels rise. Glucose causes your body to
release insulin, which lowers testosterone levels. You might want to call this a vicious cycle.
Sugar-rich foods such as candy, cakes, cookies, bread, pasta and soda, cause a fast spike in blood
glucose levels. The end result is a decline in testosterone levels, sex drive and sexual function.
One study found that 15% of men with normal t-levels experienced such a dramatic drop
in testosterone after drinking a sugary solution that they would be classified as having
‘hypogonadism’.
That word doesn’t even sound good!

Hypogonadism is a condition where the level of testosterone is so low that it is considered a clinical
deficiency. This is the point in time where you become so frustrated with your current condition that
you are almost forced to take action.
If this doesn’t motivate you to follow healthier eating practices, then perhaps nothing will.
The easiest way to dodge this bullet is by avoiding such fare that causes a rapid increase in blood
sugar, like refined and processed carbs and of course, foods that are high in sugar. Replace them with
plenty of low-glycemic carbohydrates like vegetables and low-sugar fruits.

THE DIABETES CONNECTION
You think cancer and heart disease are serious? Don’t forget about diabetes, mate!
Men with type 2 diabetes alone are twice as likely to have low testosterone levels.
And it only gets worse from there. As well as being more likely to develop diabetes, men with low
t-levels often suffer from insulin resistance. This is because low testosterone significantly raises insulin
levels.
Insulin resistance is caused by the body becoming less sensitive to insulin due to a prolonged period
of high insulin levels.
This means that, in order for insulin to work properly, those with insulin resistance need to take
a higher amount of insulin than normal in order to maintain their blood sugar level. It’s a little
complex, but just know that you do not want to go down this road.
Keep the idea fresh in your mind that simple sugars ARE the devil and you definitely want to keep
intake of them on the low side.
THE OBESITY LINK

Do you know what it’s like to not be able to wash certain parts of your body because there is too
much fat in the way? Or what about trying to get up from a chair without feeling winded or pain in
your back?
These struggles are real. Anyone who is obese knows firsthand and they are likely not happy about it.
And this is exactly what can happen if you consume mega doses of sugar on a regular basis and do
not exercise.
You see, excessive sugar intake is one of the main causes of weight gain. And excess body fat is a
major contributor to low levels of testosterone. In other words, if you are overweight, you are much
more likely to suffer from lower levels of testosterone.
Then you’re left with another vicious cycle.
You’ll have a hard time building muscle, which boosts your metabolism. You’ll have a hard time
working out because your energy will be low. And, your body will be in fat-storage mode.
This is all caused because fat cells contain the enzyme aromatase, which converts testosterone to
estrogen. So the more body fat you are carrying, the more you are putting your testosterone levels at
risk.
High sugar intake also minimizes the amount of sex hormone binding globulin (SHBG), a protein
that carries testosterone through the bloodstream. Low levels of SHBG will eventually cause low
levels of testosterone.
This gives you even more of a reason to cut down on your sugar intake and take the necessary
steps to reduce your weight. Doing this single step can go a long way in protecting your prized

TESTOSTERONE BOOSTING VITAMINS
Shall we be realistic here? Vitamins play a crucial role in bodybuilding. And there’s a good chance
you’re taking some right now. Maybe, literally right now, as you read this book.
Well, they can also work well to boost your testosterone levels naturally! And, certain deficiencies can
play havoc with your t-levels. So ensuring you are getting the right balance of vitamins on a daily
basis is critical.
Are you having fun yet?
You should be because if you’re following our advice on the right testosterone-boosting foods to eat
from the previous chapter, you’re already well on your way to correcting any vitamin and mineral
deficiencies that could be affecting your natural testosterone levels.
It can’t be stated enough. Your diet is everything. And it’s the single most important thing you can
fix right away to keep your testosterone levels soaring.
The right foods provide you with many of the essential micronutrients you need for testosterone
production. But, there is one little bonus feature you can look into and it’s called supplementing.
By integrating the following vitamins into your diet, you’ll really help maximize your testosterone
levels.
VITAMIN D
Hands down, vitamin D is the single most important vitamin you need for boosting your testosterone
levels. And there’s no shortage of evidence to back this up.
In one German study, a group of overweight men were put on a 12-month-long weight loss program.
They were divided into two groups. The first group received a placebo supplement and the second
group was given Vitamin D3 supplements.
Not only did the men taking Vitamin D lose on average of 6 kilograms of weight, but they also
showed a significant increase in testosterone levels - up to 25% to be exact!
Another study compared the vitamin D and testosterone levels of 652 Korean men over the age
of 40 and found that those with a vitamin D deficiency were 2.65 times more likely to also have a
testosterone deficiency.
Other studies have consistently shown that men with sufficient vitamin D levels have significantly
higher testosterone levels than those with lower vitamin D levels.

Something as simple as sunlight is one of the best ways to get your vitamin D exposure. Go outside,
get some sun exposure and watch what happens. There is a better than average chance that your
vitamin D levels will increase.
Other natural sources of vitamin D include:
Cod liver oil
Fish
Caviar
Mushrooms
Eggs
However, it is very difficult to get enough vitamin D that your body needs through the medium of
food by itself. That’s why a good vitamin D supplement is recommended.
VITAMIN A
Not to be graphic, but vitamin A is actually stored in your sack. Or testicles, if you get offended easily.
And studies have shown that testosterone levels start to fall when there is no vitamin A in the
junkular region.
Several other studies have also proved the effectiveness of vitamin A in increasing t-levels.
Good food sources of vitamin A include:
Carrots
Sweet potatoes
Tuna
Eggs
Dark leafy greens
Try to nosh on some of these throughout the day.
VITAMIN E
Estrogen is the dominant female hormone. If you’re a dude though, you don’t want this hormone
swimming through your body at a high level. That’s where vitamin E comes in.
Studies have shown that it holds a two-fold benefit to your body. Not only can it reduce estrogen, but
it can also improve the quality and quantity of sperm in males.
Other studies on both rats and humans have shown significant increases in testosterone when
supplementing with vitamin E.

You can get your vitamin E fix from:
Nuts and seeds, such as almods and sunflower seeds
Spinach
Broccoli
Avocado
VITAMIN K2
Yes, there are K2 skis on the market. But this has nothing to do with winter sports.
There is also a little known vitamin out there called K2, which is not only great for increasing
testosterone, but it also helps the body absorb vitamin D.
As you’ve already learned, vitamin D is probably the most important vitamin you should be taking
when it comes to boosting your testosterone.
A Japanese study on male rats being fed vitamin K2 for five weeks, showed an almost 90%
increase in testosterone levels inside the testes.
Vitamin K2 is mainly found in animal food sources like:
Cheese
Eggs
Butter
Chicken
B VITAMINS
Your B vitamins are known as the energy producers because they help break down fat, carbs and
protein.
They are also vital for testosterone production.
Studies have shown that vitamin B deficiency is linked to lower t-levels, increased estrogen levels
AND lowered energy levels. See above!
To ensure you’re getting enough of the right vitamin B’s in your diet, you should consider taking a
vitamin B complex supplement. A good vitamin B complex will include the vitamins B1, B2, B3, B5,
B6, B7, B9 and B12.
Overall, vitamins are crucial when it comes to increasing and maintaining your testosterone levels.
As always, being a doofus and eating the wrong foods will get you fat, sick, tired and sexually
unavailable.
But by making the right food choices and supplementing with the right vitamins, you will ensure that
you don’t suffer any ill effects or deficiencies.

TESTOSTERONE BOOSTING MINERALS
While you may already have heard about the link between Zinc and testosterone, it’s certainly
not the only mineral that plays a role in supporting your production. Here’s what other important
minerals you should be supplementing with.
MAGNESIUM
Did you know that magnesium is one of the most abundant minerals in the human body? From
regulating your blood glucose to helping with your nerve and muscle function to maintaining fluid
balance, there’s not much that magnesium doesn’t do.
But of course, what we’re interested in is what magnesium can do for your testosterone.
Well, several studies show that supplementing with magnesium helps boost t-levels and plays a
pivotal role in testosterone production. That’s a pretty good motivator to start using it right there.
One particular study found that daily consumption of 750 mg of magnesium over a period of four
weeks resulted in a 26% increase in testosterone levels.
From a food perspective, magnesium can be found in:
Dark, leafy greens
Seafood
Nuts
But according to research, nearly 70% of American adults are consuming below the recommended
daily amount.
So chances are, you need to supplement with magnesium if you want to give your testosterone levels
a boost.
On one last note, magnesium also helps promote quality sleep, which is integral for good
testosterone production. Unless you were sleeping, you’ll remember this from a while back.
BORON
Unless you are really serious about the anatomical chart, you probably never heard of boron. But this
trace mineral is very important to the human body. It’s similar to magnesium in the fact that it is
needed for many of your daily processes.
Among its main roles, it helps with bone maintenance and mental cognition. Strong bones coupled
with a strong mind support a healthy musculature.

Boron is found in the earth’s soil, so it can be consumed mainly through plant foods, such as:
Potatoes
Onions
Carrots
Beans
Broccoli
Spinach
Kale
Bananas
Red apples and grapes
Raisins
Nuts
Avocados
Studies have shown that boron supplementation of just 10 mg per day was enough to raise
testosterone levels. And in fact, double the ratio of testosterone to estrogen. Woohoo!
Another study gave male bodybuilders either a daily boron supplement or a placebo for seven weeks.
Those taking the boron supplement showed significant increases in testosterone.
SELENIUM
Another trace mineral called selenium is needed to create certain essential enzymes, including those
for testosterone production.
A 2012 study that looked at selenium, zinc and testosterone levels in infertile and fertile men, found
that the men who had less testosterone and were infertile had much lower levels of selenium than
the fertile men.
Brazil nuts are the richest source of selenium you can eat, and as little as two to three per day will
fill your daily selenium requirements.
Just be aware that you should not go overboard with your Brazil nut intake as this can actually have
a negative effect on the body.
Keep it to two or three a day and you’ll be fine.
COPPER
Another lesser known mineral when it comes to enhancing testosterone levels, copper is thought
to enhance the signals sent from the brain’s hypothalamus to the testes, which aids in increasing
testosterone production

COPPER
Another lesser known mineral when it comes to enhancing testosterone levels, copper is thought
to enhance the signals sent from the brain’s hypothalamus to the testes, which aids in increasing
testosterone production
One of the main studies on copper supplementation for testosterone found that chelated copper
increased luteinising hormone by 68%.
As we learned in earlier chapters, luteinising hormone controls the level of testosterone produced by
the testes.
Copper-containing foods include:
Sesame seeds
Sunflower seeds
Cashews
Lentils
Walnuts
Lima beans
SUPPLEMENTING WITH MINERALS

Hopefully at this point you’re starting to really get into a groove and understand what’s best for your
body, your junk and mind. We keep peeling back one more layer of the onion. Speaking of which,
they may give you bad breath, but they’re really good for you.
And, in similar fashion to the vitamins we discussed, all of the testosterone-boosting minerals above
can be found in certain foods.
It is up to you to choose the right ones and ensuring a healthy, well balanced diet is crucial. Both,
when it comes to your general health and supporting your testosterone levels.
But be advised that additional supplementation with the minerals mentioned may be necessary to
increase your t-levels. And in all cases, we can’t stress enough that you should always consult your
doctor or health professional before adding any new supplements to your diet.

THE ROLE OF ZINC IN BOOSTING TESTOSTERONE
It’s safe to say that Zinc is probably the single most important mineral universally, when it comes to
the production of testosterone. It’s so important in fact, that we’ve given it it’s own section! So you
better pay strict attention here if you haven’t so far.
Zinc is an essential dietary mineral, meaning you need it for survival. It would be the equivalent of a
shaker bottle for you serious weight lifters out there who drink protein shakes on the reg after tough
workouts.
From a bodily standpoint, zinc helps keep your immune system healthy and is vital for cell division
within your body. This helps break down the food you eat and further promotes protein synthesis.
And of course, it plays a key role in male reproductive health by managing testosterone levels and
increasing sperm concentration.
Although zinc is naturally present in foods such as meat, cereal products and dairy foods, zinc
deficiency is one of the most common deficiencies. Experts say that even a mild deficiency can be
disastrous to your health.
Symptoms of this can range from a drop in energy levels to weight gain to poor immunity to slow
healing of wounds, diarrhea, memory loss and even nerve dysfunction.
That’s quite a sizeable list.
And of course, zinc deficiency can also lead to low testosterone levels. This, in turn, leads to a drop in
sex drive.
In the worst of the worst cases, very low t-levels caused by a severe zinc deficiency can lead to
hypogonadism, as we discussed earlier. To refresh your memory, this is clinically low t-levels.
There is good news though. Zinc helps protect the cells of the male prostate from damage and
it can also help keep it functioning smoothly. In fact, the prostate contains ten times more zinc
compared to any other tissues in the body.
Research has shown that the testes also need a high amount of zinc to function optimally and
produce a sufficient amount of testosterone. And here’s a sobering fact you probably didn’t know:
Every time you ejaculate, you expend up to 5 milligrams of zinc.
If you are a nymphomaniac, you just might want to cut back on your sexual encounters a notch or
two. Or, just make sure to supplement with zinc and get a lot more zinc-rich foods in your diet
As you can clearly see, zinc really IS crucial to your reproductive and sexual health.

ZINC AND SPERM MOTILITY
Sperm motility is the relative strength and endurance of each individual sperm cell to swim towards
the ovulation egg in order to fertilize it. Low sperm motility is often a major cause of infertility and a
sperm motility count of below 50% can be a firm indicator of zinc deficiency.
As zinc can help increase sperm concentration, you should ensure you are getting a regular intake
through your diet. Especially if you are thinking of starting a family.
If you’ve been following our advice from previous chapters and are eating a healthy, balanced diet,
then you’ll probably already be getting sufficient amounts of zinc. But you should try to eat as many
of the following zinc-rich foods as regularly as you can:
Spinach
Oysters
Lamb and mutton
Toast
Beef
Pork
Chicken
Beans
HOW MUCH ZINC?

Your body cannot store zinc. So you need to be taking it every single day.
The U.S National Research Council recommends that, in order to maintain sufficient testosterone
levels, retain a healthy sex drive and function efficiently, adult men should be getting
approximately 15 milligrams of zinc daily.
But be aware that too much of a good thing can lead to a bad thing. And zinc is no exception to this
rule. If taken in large quantities, it can be harmful to your health. Adult men taking more than 40
milligrams per day risk toxicity.
Therefore, you should always seek medical advice before taking zinc supplements. Always default
back to this in the end.

LOSE WEIGHT - GAIN TESTOSTERONE
A better figure, a longer life, reduced risk of diseases… at this point in your life you’re probably well
aware of the benefits of weight loss. But did you know that reducing your body weight also has
advantages for your testosterone production?
WHAT’S THE EVIDENCE?

Time for another quick review.
To bottom line it, fat is bad!
In clinical terms, obesity and low testosterone levels are interlinked. And since fat tissues are
responsible for converting testosterone to estrogen, you are at great risk for lower levels of
testosterone.
If you change the game and lose unwanted weight, you can maintain or even increase your
testosterone levels. Life then becomes good again.
Countless studies have demonstrated a link between weight loss in men and a resulting increase
in testosterone.
One particular 2012 study by Vincent’s University Hospital in Dublin, looked at 900 overweight
male subjects with prediabetes (abnormally high blood glucose levels, but not high enough to be
classified as diabetes).
The men were divided into three groups. One group was given a diabetes drug, one was given a
placebo and the third group was told to exercise for at least 150 minutes each week while eating a
reduced fat and calorie diet.
After one year, the men leading a healthy lifestyle (diet and exercise) not only lost about 17lb on
average, but they also showed an increase in testosterone levels.
The rate of low testosterone levels in this group had actually decreased from 20 to 11%, whereas
there was no change at all in the testosterone levels in either of the other two groups.
Another study whose results were submitted to the European Congress for Obesity focused on obese
men beyond their middle ages.
After weight loss treatment, the men who lost an average of 30 lbs, experienced a major increase
in testosterone and also showed improvements in other areas such as LDL cholesterol, blood
glucose levels and blood pressure.
Yet another study focussed on how working out can have a positive impact on t-levels.
Subjects were asked to perform a series of short but intense six-second sprints. And all of them
showed a significant increase in testosterone, immediately after the session. What’s more, their
testosterone levels stayed at that high level, even after they had completely recovered from their
sessions

CARDIO FOR THE WIN
Yes, any sort of exercise is going to have a positive effect on your health and weight. But your goal
is to maximize your testosterone output. This will require you to integrate the dreaded “c” word into
your workouts. And get your mind out of the gutter. CARDIO is what you need!
True, you might not be a fan of long training sessions, dredging your way through a brainless ride on
a bike or stroll on a treadmill. But that doesn’t apply here. In order to reap the benefits, you won’t be
doing slow-go training. Leave that for the weak and uninformed.
In order for you to truly trigger a quick dump of testosterone, you have to nut up and go all out in
your cardio sessions.
You just learned this in the study above!
Here’s what to do:
Start with a light warm-up
Then hammer it as hard as you can for 30 to 60 seconds
Come back down to a low intensity for 30 to 60 seconds to recover
Then hammer it again
Repeat 8 to 10 times
Finish with a light cooldown
Voila! You’re done in under 30 minutes.
Although the study cited six-second sprints as the time to get benefits, that would be for people
who are brand new to exercise. You should be a man and try to go longer. Besides, you don’t want
people accusing you of being soft, do you?
And just for the record, the release of testosterone is in response to the sudden increase in the
body’s energy requirements. Weight training, which we will explore further below, is very effective at
improving testosterone levels as well.
Cardiovascular exercise, on the other hand, is very effective for weight loss, as well as being beneficial
for heart health. As we learned above, short sprints can significantly raise t-levels. So it is in your
best interest to give them a spin.
If you don’t have access to a gym, go to a local park or use your own backyard to crank out some
sprints. And if you’re pressed for time, even 15 minutes of short sprint intervals, two or three times a
week with adequate rest breaks can do wonders for your weight, health and testosterone levels.
Your primary focus should be to stay active and eat healthy. This is the secret sauce behind reducing
your body weight. And when you do that, all the evidence indicates that you will be successful in
creating and maintaining healthy testosterone level

THE DANGERS OF OVER EXERCISING
Once again, too much of a good thing can lead to a bad thing. It’s sort of like two wrongs don’t make
a right. That being said, while getting a regular amount of exercise is great for your weight loss and
general health, it’s important not to go overboard.
Over-exercising can be just as bad for your health, and in some extreme cases, could even have the
opposite effects of what you are aiming for.
A 2003 study showed that regularly taking part in sports that require longer periods of endurance
such as cycling can actually lower testosterone levels.
Elite athletes, as well as amateurs, who overtrain can also experience a drop in t-levels.
So whatever you decide to do, make sure you do it sensibly
THE VERDICT
It’s obvious that keeping your weight in check is vital to good health. But countless studies have also
proved beyond a doubt that there is a link between body weight and testosterone levels.
It’s not hard to find out if you need to improve your body weight.
Simply stand up straight and look down. If you can’t see your privates because your stomach is
blocking your view, then you have the dreaded dicky do! That’s probably a good indicator that it’s
time to change your diet and start working out.
Not only will all that extra weight block your body’s ability to produce optimal amounts of
testosterone, but it will also make it hard to do any activity of daily living

HOW STRENGTH TRAINING HELPS WITH TESTOSTERONE
PRODUCTION
Now it’s time to really get down to business. You’re no dummy. You know that magical powers of
strength training. But perhaps you didn’t know that it has a bigger effect on testosterone levels than
other type of exercise!
Although you should still include high-intensity cardio and flexibility work in your program, here’s
what you need to know about strength training to optimize your testosterone output.
Muscle and testosterone levels are directly proportional. Meaning, the more muscle you have, the
higher the levels of testosterone you will also have. AND, the more muscle you have, the less fat you
will have because muscle is metabolically active.
You probably also know that strength training builds more strength (duh) and stamina, and
improves your physique.
But you might not know just HOW to train properly to maximize your testosterone output. Stay tuned
because that’s coming.
But first, let’s look at some studies
WHAT’S THE EVIDENCE?

Many studies have shown that consistent strength training leads to an increase in testosterone. One in
particular, asked eight young men to engage in ‘explosive’ strength training for a period of 11 weeks.
They all showed a 7.5% increase in their baseline t-levels at the end of the 11 weeks.
Another, longer study, conducted over 2 years, looked at elite weight lifters and found that they
showed significant increases in not only testosterone, but also luteinizing hormone. If you remember
from a while back, this stimulates the production of testosterone in the testes.
The evidence proves that lifting weights significantly increases your testosterone levels after a
workout, but only if you do it intensely.
That is the key! Your body responds to the stress of lifting heavy weights by releasing testosterone.
If you’re not working out hard enough, you’ll be laughed at and considered soft. You don’t want that
to happen, do you?
Plus, wussy workouts won’t tax your body hard enough to produce more testosterone. Overall, the
important factor is, work towards increasing the weight you are lifting and decrease the number of
reps that you perform.

Here are some other tips to give you a bigger testosterone boost from your strength training:
▶ Using more muscles is more effective than doing just one exercise. So a full body workout is best.
▶ Focus on exercising large muscle groups with compound exercises, such as squats for legs and
bench presses for your chest.
▶ Keep your rest periods short.
▶ Keep your routines under 60 minutes to avoid activating production of cortisol, which lowers
▶ Try to include some forced reps - perform as many reps as you can for a specific exercise, then aim
for another 3-5 reps with assistance.
▶ To keep activating testosterone you must train hard and give 100% during your workouts.
THE BEST TESTOSTERONE BOOSTING STRENGTH EXERCISE
Squats
Bench Presses
Deadlifts
Olympic lifts
Clean and press
Military press
Pull ups
As always, keep in mind that overtraining and drowning in fatigue will only be detrimental to your
health and have the opposite effect in regards to boosting your t-levels.
Plus, you run the risk of falling face-ass down due to exhaustion in the gym with a barbell hoisted
high above your head because your ego got in the way. Do you know how stupid you would look if
that happened? REALLY stupid! And you’d risk permanent injury. So don’t even take the chance.
All that being said, it is essential that you undergo a strength training program that takes into
account your current experience level. Here’s where you need to be realistic and drop the ego!
If you’re unsure of what you are doing or are on the novice side, it is perfectly fine to seek the counsel
of a qualified personal trainer or fitness professional. Always think safety first!

ALTERNATIVE TESTOSTERONE BOOSTING METHODS
Stress is a major contributor to flagging testosterone levels. Blah, blah blah… But it Is worth noting
that there are some alternative therapies out there that just could prove positive to your testosterone
output.
They are aimed at reducing stress, which can help you achieve more mind and body balance, and in
turn, this can help elevate your t-levels. Don’t laugh until you’ve tried them, hotshot! What’s the worst
that can happen? You’re softer side will shine through and you just might impress some chicks
Here’s what actually happens from a scientific standpoint.
When you’re stressed out, your body gets a little sketchy and increases production of aromatase and
5-alpha-reductase - enzymes that break down testosterone.
Did you memorize that?
In layman’s terms, this spells bad news for you and your testosterone levels. And if that’s not bad
enough news, stress also causes a high release of cortisol, which is why it is known as ‘the stress
hormone.’
Cortisol is also associated with poor sleep patterns, which is why stress and difficulty getting a good
night’s sleep often go hand in hand. To reiterate, lack of sleep also affects your t-levels.
One study found that poor quality sleep could cause as much as a 15% drop in testosterone in just
a single week!
A combination of stress leading to poor sleep leading to more stress and poorer sleep can be
disastrous to your testosterone levels. But there are ways around this and yoga is one of them.
Ohmmmmm…….
YOGA THERAPY
Yoga is an ideal method of helping you to lower your stress levels, because it stimulates the
parasympathetic system, which helps the body to relax.
The majority of yoga exercises are designed to stimulate this system, which in turn, lowers cortisol
levels.
Dedicating as little as 10 minutes a day to this practice can go a long way in relieving stress.
By breaking into pose and relaxing your mind and body, you will be lowering the amount of
cortisol released into your system, which will improve your testosterone levels.
You best go get some yoga pants and make this happen. And if you’re super skeptical about doing
yoga because you think you’re too manly, have you ever been to a class? It’s like 90% women. Yeah,
deal with it and go, brah!

POWER POSES
Power poses are static poses that give us a feeling of power and confidence. You like to feel powerful
in the gym, right? Well, studies have shown that by doing power poses, you can increase your
testosterone levels. Don’t you love science?
Maybe that will give you the motivation to break into Viramudra during the day!
Viramudra is one on many power poses, and it’s easy to do. And just for the record, you can further
impress the ladies by referring to poses as “asanas.” Tell a yoga chick she has a nice asana and see
what happens.
Here’s how Viramudra is done:
▶ Stand with your feet slightly wider than hip-width apart

▶ Place your hands on your hips
▶ Look up - preferably with a smile and expand your chest by inhaling deeply
▶ Spend a few minutes like this
▶ Then move into Jayamudra, the victory pose, by lifting your arms into the air and slightly arching
your back
Studies have shown power poses increase testosterone levels by as much as 20% and decrease
cortisol levels by a staggering 25 percent!
Start your day with a few minutes of power posing and deep breathing, and you will do wonders for
your testosterone levels, energy and mood. Seriously! You like posing in front of the mirror to show off
your guns.
Why not integrate some yoga poses into your busy schedule throughout your day too?
Just don’t get too turned on by yourself because you DO have to work
HYPNOSIS
Those who believe don’t need an explanation and those who don’t believe, there is no explanation.
But, hypnosis is here to stay and it is definitely worth looking into.
This alternative method is a unique state of consciousness, described by a very relaxed, trance-like
state. You experience heightened focus and concentration, and are more open to suggestions.
To a major extent, the mind controls your body. Which makes it a very powerful tool. It can be used
to treat many psychological as well as medical problems, and can be an effective method for de-
stressing because it enables you to experience a deep relaxation.

You don’t necessarily have to visit a certified hypnotist. Self-hypnosis is simple.
▶ Find yourself a comfortable place to sit (sitting is preferable to lying down)

▶ Play some soft, relaxing music in the background (but also feel free to blast some heavy metal if
that relaxes you too)
▶ Close your eyes and let your body relax.
▶ Breathe in and out deeply and rhythmically
▶ Create a mental image of yourself in a relaxed state of mind, pursuing an activity that you enjoy
An ideal hypnosis relaxation session should last anywhere from 15 to 45 minutes. Although, of course
you can extend it if you want. The longer you can experience this relaxed state, the better
HYDROTHERAPY
Hydrotherapy, also known as water therapy, is a natural medicinal treatment that has been used for
centuries in many ancient cultures. Evidenced by the name, it uses water in a range of temperatures
and pressures to produce different effects in the body.
Water is a great healer and has a significantly relaxing effect which can help lower stress levels,
whilst increasing t-levels.
Steam, sauna and Jacuzzi are the obvious options. A 20-minute Jacuzzi session followed by a Yoga
session filled with power poses could actually boost your testosterone levels.
Cold showers are other water-based therapies that can bring some positive effects to your t-levels. Yes,
they sound miserable, because they are! But... there is evidence to suggest that these may also help
manage testosterone levels.
A 1993 study found that there was a correlation between men taking regular cold showers and
higher testosterone levels.
Another study tested 6,455 semen samples over a period of 3 years and found that during the colder
months of the year, sperm quality, volume and motility was significantly higher.
However, what the studies didn’t show is that shrinkage is an absolute guarantee. Sorry dude, but
you can bring that up with Mother Nature.
And here’s another interesting study finding:
Men taking a hot bath for just half an hour every other day for three weeks were effectively
rendered infertile for the next few months. On the other hand, men who stopped taking regular
hot baths experienced a sperm count increase of up to 491%.
As uncomfortable as they may be at first, cold showers may well boost your testosterone levels
and improve your fertility. You are best served keeping the water on the cool side based on all this
evidence.
And just like adapting to heavier weights in your training sessions, your body can adapt to colder
temperatures as you build up a tolerance.

HERBAL SUPPLEMENTS AS TESTOSTERONE ENHANCERS
Let’s be realistic. Steroids work wonders. But they also line you up for unfathomable side effects that
are often irreversible. And yes, sometimes they can lead to untimely death. Is that really what you
want? Heck no it’s not!
That’s where herbal supplements come into play. They can do for your testosterone levels what
steroids do, but in a more practical way. PLUS, you don’t need a prescription for them!
Here are some more detailed benefits that you’ll want to pay strict attention to.
SAFE
Every situation in life is safe or dangerous. When it comes to your health, muscle gains and sex life,
steroids are dangerous and herbal supplements are safe. It’s up to you to determine the extent of this.
Herbal supplements are safe because they only contain natural ingredients.
This makes them ideal alternatives if you are wary about taking the path of conventional medicine to
boost your testosterone levels.
And much like steroids, all medical procedures come equipped with a long list of possible side
effects. Some can be downright dangerous, and chemical clinical treatments can cause undesirable
reactions.
Such reactions or allergies are rare when treating low testosterone with natural, herbal alternatives.
And treating the problem naturally is a much healthier approach.
ECONOMICAL
While medical procedures and treatments may have a much stronger result than herbal
supplementation, they can also break the bank and put a sizeable hole in your pocketbook. This can
exclude many men from getting treatment for low testosterone.
Natural methods on the other hand, cost far less and, unlike medical treatments, are available to
anyone.
EFFICIENT
Fast results are always nice and herbal treatments are considered by many doctors to be an efficient
and effective alternative to medicine in combatting low testosterone levels.
Herbal treatments have a high success rate and minimal side effects.
And there are a great number of naturally produced medicines and herbs easily found both in stores
and online that provide a proper, safe and reliable alternative to synthetically produced treatments.

TESTO-MAX - A RECOMMENDED HERBAL TESTOSTERONE
BOOSTER
You now know that herbal supplements come with numerous benefits, such as, they’re safe, they’re
efficient, they’re cost-effective and they’re prescription-free. But the biggest benefit of them all is
their impact on testosterone. The only thing left for you to do is choose the best one available for this
objective and that would be Testo-Max!
Testo-Max is a herbal testosterone booster, containing one of the strongest, most effective blends of
natural testosterone-boosting ingredients on the market! It is ideal for anyone looking to increase
their testosterone and enhance their sexual performance.
Testo-Max contains these powerful, effective herbal ingredients, which help increase
testosterone. You may remember some of this from earlier, but it’s always good to review. And if you
start taking Testo-Max, your memory and brain function are likely to improve as well.
VITAMIN D
Studies have shown that men with sufficient vitamin D levels have equally significant testosterone
levels. More so than those with low vitamin D levels. This means increasing your vitamin D intake can
have a positive effect on your testosterone levels.
Testo-Max uses vitamin D3, cholecalciferol, which can lift your free testosterone level (testosterone
that is not attached to protein, so it’s floating around in your bloodstream). As an added bonus, it can
also slow down the rate of testosterone converting into estrogen. That’s called a win-win situation
SELENIUM
This trace mineral fuels many functions in the body through the course of a day. It is found in soil
and and can be obtained naturally through water and as you learned earlier, Brazil nuts.
Aside from its duties in boosting immunity and keeping blood pressure regulated, it can also boost
testosterone, improve sperm quality and help prevent prostate cance

TRIBULUS TERRESTRIS
Tribulus terrestris is a spiny plant that gets the leaves, roots and fruit extracted and used as an herbal
formula.
Aside from its ability to help ward off heart and circulatory conditions, it can also promote better
athletic performance, reduce inflammation and boost libido. It is found in Testo-Max because of its
ability to promote higher testosterone levels.
D-ASPARTIC ACID
D-Aspartic Acid is an amino acid regulator which helps produce hormones, including luteinizing
hormone. This stimulates the production of testosterone, and in turn, helps you build lean muscle
and increase your strength and stamina. AND your libido will definitely get a kick from it!
Research suggests that D-aspartic acid could enhance testosterone production by over 45% in a
matter of weeks.
FENUGREEK EXTRACT
Fenugreek Extract is a herb with libido-enhancing, testosterone-boosting seeds. It offers a safe,
natural way to increase your strength, stamina and vitality, as it increases insulin release, which helps
promote muscle gain.
Fenugreek also has powerful antioxidant properties to ensure those harmful free radicals are kept at
bay so your body can work efficiently.
PANAX GINSENG
Panax ginseng is taken from the root of the plant and is a well-known aphrodisiac, giving it the
alternative name of “man root”. It is also a libido booster, which can protect the testes from damage
by dioxins, assisting in strong erections.
As an added benefit, it has also been known to help counteract the effects of diabetes and stabilize
blood sugar.
In Testo-Max, panax ginseng gives you a strong feel-good factor to sharpen you both physically and
mentally, making you ready to tackle anything!
VITAMIN B6
Vitamin B6 is needed by the body for over 100 different functions, so it plays a crucial role in your
overall health. The B vitamins are also vital for testosterone production, and studies have shown that
vitamin B deficiency is linked to lower t-levels and increased estrogen levels.
This can also have an impact on overall energy. The vitamin B6 in Testo-Max will help you combat
tiredness and irritability, as well as help your body produce more testosterone.
VITAMIN B5
Scientifically known as calcium pantothenate or pantothenic acid, vitamin B5 helps with the
breakdown of fats and carbohydrates. Plus, it helps keep the digestive tract in proper working order
and has even been known to help reduce stress.
But the good news doesn’t stop there. It also causes more oxygen-rich red blood cell production
through the body, AND, it helps raise testosterone levels.

VITAMIN B2
Vitamin B2, also known as riboflavin, is one more B vitamin you will find in the Testo-Max blend.
Much like the other B-vitamins, it helps boost energy levels by breaking down carbohydrates.
It also plays a role in blood circulation, which can help with achieving an erection. This makes it good
for your sexual function. Plus, riboflavin helps reduce the effects of dihydrotestosterone (DHT), which
has been associated with male pattern baldnes.
ZINC
Zinc is a really effective testosterone booster and well known aphrodisiac. And it is a major
component of oysters, which is why they are often consumed in romantic situations.
It’s also essential for keeping your sperm healthy and it’s responsible for a whole lot of bodily
functions working properly. You can lose zinc through sweat so it’s vital to keep your levels topped off
if you are into fitness – or any other activity that makes you sweat!
As a herbal alternative, Testo-Max is safe to be taken every day, making it an essential part of your
daily routine.
If you want to improve your energy, physique and sex drive, Testo-Max will help:
▶ Boost your testosterone levels safely and naturally

▶ Boost your libido
▶ Increase your muscle size, strength and stamina
▶ Reduce your body fat
▶ Improve your sleep quality, concentration and focus
With all these benefits, Testo-Max is well worth trying!

CONCLUSION
You now know how to manage and increase your testosterone levels through eating a careful
and healthy diet, which vitamins and minerals you should be getting whether through diet or
supplementation, and which is the best recommended herbal supplement to help you increase your
testosterone.
If you are suffering from low t-levels, or just want to improve your current levels, look no further than
the natural methods discussed in this book. They offer you the safest approach. AND, they are always
recommended first before resorting to medical options.
A healthy diet full of testosterone boosting foods, a regular exercise routine, managing your stress
levels, getting plenty of quality sleep and taking Testo-Max daily, is the most effective way to boost
your testosterone levels naturally and safely.
So go to www.crazy-bulks.com and grab a bottle of Testo-Max today. It will give you what you need to
boost your testosterone when your diet isn’t perfect. It will also help you make gains in the gym while
“everyone else” is working their butt off and not getting results.
So now’s the time to get that “edge” that’ll boost your gains, increase your cognition, and boost
your libido. Go to www.crazy-bulks.com and get a bottle of Testo-Max today!

Testosterone Science

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HACK YOUR

Testosterone Introduction & Background 2 - 12

How To Increase Testosterone Levels 13

Testosterone Boosting Foods 14 - 15

Testosterone Boosting Fruits 16 - 18

Testosterone Boosting Vegetables 19 - 21

Testosterone Boosting Fats 22 - 24

Impact of Sugar Intake on Testosterone 25 - 26

Testosterone Boosting Vitamins 27 - 29

Testosterone Boosting Minerals 30 - 32

The Role of Zinc in Boosting Testosterone 33 - 34

Lose Weight Gain Testosterone 35 - 37

How Strength Training Helps With Testosterone 38 - 39

Alternative Testosterone Boosting Methods 40 - 42

Herbal Supplements as Testosterone Boosters 43

Testo-Max - A Recommended Herbal Testosterone 44 - 46

CRAZYBULK | NUTRITION GUIDE | WWW.CRAZY-BULKS.COM 1

CRAZYBULK | HACK YOUR TESTOSTERONE | WWW.CRAZY-BULKS.COM 2

HOW IS TESTOSTERONE PRODUCED?

CRAZYBULK | HACK YOUR TESTOSTERONE | WWW.CRAZY-BULKS.COM 3

HOW IS TESTOSTERONE PRODUCED?

AGE: TESTOSTERONE LEVEL (NG/DL):

0-5 months 75-400

10-11 years <7-130

12-13 years <7-800

15-16 years 100-1200

17-18 years 300-1200

19+ years 240-950

Average Adult 270-1070

CRAZYBULK | HACK YOUR TESTOSTERONE | WWW.CRAZY-BULKS.COM 4

CAN LOW TESTOSTERONE LEVELS BE INCREASED?

CRAZYBULK | HACK YOUR TESTOSTERONE | WWW.CRAZY-BULKS.COM 5

Unusual weight gain

High fatigue levels

Low semen volume

A decrease in muscle and bone mass

LOW TESTOSTERONE LEVELS

Inordinately high levels of testosterone can lead to:

CRAZYBULK | HACK YOUR TESTOSTERONE | WWW.CRAZY-BULKS.COM 6

HOW MUCH IS SUFFICIENT?

CRAZYBULK | HACK YOUR TESTOSTERONE | WWW.CRAZY-BULKS.COM 7

MONITORING YOUR TESTOSTERONE LEVELS

CRAZYBULK | HACK YOUR TESTOSTERONE | WWW.CRAZY-BULKS.COM 8

BETTER WEIGHT LOSS

CRAZYBULK | HACK YOUR TESTOSTERONE | WWW.CRAZY-BULKS.COM 9

BETTER MUSCLE MASS

CRAZYBULK | HACK YOUR TESTOSTERONE | WWW.CRAZY-BULKS.COM 10

REDUCED RISK OF LIFESTYLE DISEASES

CRAZYBULK | HACK YOUR TESTOSTERONE | WWW.CRAZY-BULKS.COM 11

CRAZYBULK | HACK YOUR TESTOSTERONE | WWW.CRAZY-BULKS.COM 12

CRAZYBULK | HACK YOUR TESTOSTERONE | WWW.CRAZY-BULKS.COM 13

Theobromine in chocolate has also been found to increase blood flow.

CRAZYBULK | HACK YOUR TESTOSTERONE | WWW.CRAZY-BULKS.COM 14

CRAZYBULK | HACK YOUR TESTOSTERONE | WWW.CRAZY-BULKS.COM 15

CRAZYBULK | HACK YOUR TESTOSTERONE | WWW.CRAZY-BULKS.COM 16

CRAZYBULK | HACK YOUR TESTOSTERONE | WWW.CRAZY-BULKS.COM 17

CRAZYBULK | HACK YOUR TESTOSTERONE | WWW.CRAZY-BULKS.COM 18

CRAZYBULK | HACK YOUR TESTOSTERONE | WWW.CRAZY-BULKS.COM 19

It’s also very high in Vitamin E, which stimulates testosterone production.

CRAZYBULK | HACK YOUR TESTOSTERONE | WWW.CRAZY-BULKS.COM 20

GREEN LEAFY VEGETABLES

CRAZYBULK | HACK YOUR TESTOSTERONE | WWW.CRAZY-BULKS.COM 21

Good cholesterol-containing sources of saturated fats include: