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    Tucker Max Testosterone e Book

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    Alexandra Johnson
    This document provides a summary of Tucker Max's guide on how to naturally increase testosterone levels. It begins with a disclaimer that the author is not a medical professional and a reader should consult their own doctor. The document then outlines three crucial steps to raising testosterone: eating better, exercising better, and sleeping better. It explains supplements and quick fixes often advertised do not work and the only effective approach is focusing on overall health through diet, movement and rest. Readers are advised they can begin seeing results quickly within 3 weeks by following the Minimum Effective Dose plan outlined in the book.

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    © All Rights Reserved
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    Tucker Max Testosterone e Book

    Uploaded by

    Alexandra Johnson
    3K views61 pages
    This document provides a summary of Tucker Max's guide on how to naturally increase testosterone levels. It begins with a disclaimer that the author is not a medical professional and a reader should consult their own doctor. The document then outlines three crucial steps to raising testosterone: eating better, exercising better, and sleeping better. It explains supplements and quick fixes often advertised do not work and the only effective approach is focusing on overall health through diet, movement and rest. Readers are advised they can begin seeing results quickly within 3 weeks by following the Minimum Effective Dose plan outlined in the book.

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    This document provides a summary of Tucker Max's guide on how to naturally increase testosterone levels. It begins with a disclaimer that the author is not a medical professional and a reader should consult their own doctor. The document then outlines three crucial steps to raising testosterone: eating better, exercising better, and sleeping better. It explains supplements and quick fixes often advertised do not work and the only effective approach is focusing on overall health through diet, movement and rest. Readers are advised they can begin seeing results quickly within 3 weeks by following the Minimum Effective Dose plan outlined in the book.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    3K views61 pages

    Tucker Max Testosterone e Book

    Uploaded by

    Alexandra Johnson
    This document provides a summary of Tucker Max's guide on how to naturally increase testosterone levels. It begins with a disclaimer that the author is not a medical professional and a reader should consult their own doctor. The document then outlines three crucial steps to raising testosterone: eating better, exercising better, and sleeping better. It explains supplements and quick fixes often advertised do not work and the only effective approach is focusing on overall health through diet, movement and rest. Readers are advised they can begin seeing results quickly within 3 weeks by following the Minimum Effective Dose plan outlined in the book.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 61
    At a glance
    Powered by AI
    The key takeaways are that the book discusses how to naturally increase testosterone levels through diet, exercise, and sleep. It also covers more advanced concepts and Tucker Max's experience increasing his own testosterone levels.

    The three crucial steps to naturally increase testosterone according to the book are eating better, exercising better, and sleeping better.

    Some of the advanced testosterone concepts discussed in the book include micronutrient testing, vitamin megadosing, intermittent fasting, cold submersion, plastics, sexual activity, and emotion and thought.

    How To Naturally Increase Your Testosterone

    [thisisonlytheworkingtitle]
    by
    Tucker Max
    TableofContents
    1.Disclaimer
    2.ABriefIntro:
    1.ThePointOfThisBook
    2.WhatWillNotHelpYou
    3.Quick,Easy,Simple&FunWork
    4.HowToUseThisBook
    3.TheThreeCrucialStepsToNaturallyIncreaseYourTestosterone:
    1.EatBetter
    2.ExerciseBetter
    3.SleepBetter
    4.TrackingYourProgress:Optional,ButRecommended
    5.WhereBeginnersShouldStart:TheMinimumEffectiveDosePlan
    6.OneAdvancedPlan:TuckersCurrentPlan
    7.AdvancedTestosteroneConcepts
    1.MicronutrientTesting
    2.VitaminMegadosing
    3.IntermittentFasting
    4.ColdSubmersion
    5.Plastics
    6.SexualActivity
    7.EmotionAndThought
    Appendix:WhyDidILearnSoMuchAboutTestosteroneThatIWroteABookAboutIt?
    Bibliography
    Disclaimer
    ThisisthelegalbullshitIhavetogetoutoftheway.ButI'mputtingitinmyterms,insteadofstupid
    legalese,soyoucanactuallyunderstandwhatitsays:
    WhyYouMightNotWantToListenToMe(TheDisclaimer):
    Imnotadoctor.IdontevenplayadoctoronTV.Ihavenoformalmedicaltraining.Iholdnocertificationsin
    anysortofhormonetherapy.WhatyouareabouttoreadisNOTofficiallysanctionedmedicaladvicefrom
    anyrecognizedmedicalbody,norshouldyoutakeitthatway.
    WhatyouareabouttoreadisacatalogofwhatIvelearnedabouttestosterone,whereIlearnedit,andwhat
    Ivefoundthatworkedforme(andafewotherpeople)toincreasetestosteronelevels.Nothingelse.
    Ididthreethingstolearnallthisinformation:
    1)IconsultedwitheveryoneIcouldfindwhohadexpertiseinthisarea(someofwhomweremedical
    professionals,manyofwhomwerenot)
    2)IreadeverythingIcouldfindabouttestosteroneandhormones(someofitfromtheestablished
    medicalcommunity,somenot)
    3)Itestedonmyself(andafewothers)overandoveruntilIfoundthingsthatworkedrepeatedly
    Iwasverythoroughinmyresearchandexperimentation.Myfindingsledmetoaseriesofchoices,both
    generalandspecific,whichthendevelopedintoaplanthatworked...onme.Itwasaprocess,notapill.That
    iswhyIstronglyadviseyouNOTtotakemywordsasgospel,myprocessasmethod,ormyspecificplan
    asyourown.
    Instead,takewhatIsayasatruthfulandhonestaccountofmyexperience,thenuseitonlyasastarting
    pointforyourself.Beskepticalofit.Thinkforyourself.Testmyinformationandprocedures,measurethe
    results,seehowitworkswithyourbody,learnfromyourownexperimentsandfromothersourcesyou
    research.TreatthisinformationIampresentingyounotasinviolatefact,notasthedictatesofauthorityto
    beblindlyfollowed,butasoneperson'sfindings,tobescrutinizedandevaluated.
    Infact,youshouldtreatALLinformationfromALLsourcesthiswaybutthatsadifferentdiscussion.
    Introduction
    A.ThePointOfThisBook
    Thepointofthisbookisasimpleone:
    Toexplainhowmencaneasily,safelyandnaturallyincreasetheirtestosterone.
    That'sit.Thisisashortebook,andthat'stheonlygoalIsetouttoaccomplishwithit.Iwillwalkyou
    throughexactlywhattodotosafelyandnaturallyincreaseyourtestosterone,withclear,easy,actionable
    instructions.IfyoudoahalfdecentjobfollowingtheMinimumEffectiveDoseplan,youwillseegoodresults.
    Usually,reallygoodresults.Ifyougoonestepfurther,andreallyabsorbandpracticeallthethingsI
    recommend,you'lleventuallyexperiencegreatresults.Iknow,becauseIhavedoneit,andIdiditwiththe
    informationinthisbook.
    [NOTE:Ifyou'rewonderingwhyTuckerMaxwroteabookabouttestosterone,goreadtheAppendixsection
    onthistopic,itexplainseverything.]
    Justsoyou'reawareanddon'tlookforthesethings,herewhatImNOTgoingtodointhisbook:
    Imnotgoingtoexplainwhyyoushouldcareaboutincreasingyourtestosterone.Therearegreatreasons
    thatexplainthis.Ifyouboughtthisbook,Iassumeyoualreadyknowyourreasons.
    Imnotgoingtospendmuchtimeondefendingorexplainingmyrecommendations.Thisbooktellsyou
    exactlywhattodo,butverylittletimeexplainingwhy.ButknowthateverythingIrecommendhasnotonly
    beenextensivelytestedbymeandotherpeople,allmyadviceisalsofirmlybackedbythelatest,best
    empiricalresearch.Ifyouwantmoreexplanationorabetterunderstandingofanytopic,pleasefeelfreeto
    readallofmysources.Mostofyouwillneverdofurtherresearchintothesciencebehindallofthese
    recommendationsandthatsfinebutthereferencesarethereifyoueverhavetheurgetodivedeeper.
    Imnotgoingtosellyouanything.Idon'tevenhaveanythingtosellthat'srelatedtothisbook.Thisisnota
    wayformetopeddlesupplementsoradietplanoranewgymoranythinglikethat.Alltheinfoyouneedto
    naturallyraiseyourtestosteroneisinthisbook.
    Imnotgoingtoinspire,motivateorcoddleyou.I'mnotalifecoach.Imnotyourfather.Imnotgoingtohold
    yourdickforyouwhenyoupiss.Eitheryou'lltakemyadviceornot.Theonlywaytogetresultsiswith
    actions,andtheactionsareuptoyou.
    B.WhatWillNotHelpYouIncreaseYourTestosterone
    Firstthebadnews:
    Yourhormonescannotbefixedwithpills*,tricks,smallchangesorsupplements.
    Ifyouexpectedthatthisguidewouldtellyoutopopafewpills,ordosomeweirdtypeofabcrunch,orjump
    inacoldshoweronceaweek,thenyou'llbedisappointed.
    Allthethingsyouseeadvertisedandtalkedaboutaspromotingtestosteronefromdeerantlersprayto
    androtostingingnettlestoallsortsofweirdpillsorointmentslikethatareusuallycompletefraudsthat
    existjusttoscamyououtofyourmoney.
    Buteveniftheydoactuallywork(forexample,deerantlersprayhassomedecentempiricalevidencebehind
    it),thosesortsofsupplementsonlyincreasetestosteroneaverysmallamount,andeventhen,onlyatthe
    margins.Whatthatmeansisthatthesepillsareusefultoaveryselectsetofpeople:professionalorhigh
    levelathleteswhoneedeverysingletiny,1%advantagetheycanget.Thatisprobablynotyou.
    Whyisthis?Becauseofthewaythatthehumanendocrine(hormone)systemworks.Yourtestosterone,
    likeallendocrinesystems,staysindynamicbalance(homeostasis)throughacomplicatedsystemof
    hormonalchecksandbalances.Ifyoujusttrytotrickitwiththingslikehormonesupplements,itwillquickly
    fightbacktoreducesensitivitytothosesupplements(e.g.bydownregulatingtestosteroneproduction).This
    meansyoucantoutsmartyourbody.Theonlysustainablewaytoboosttestosteroneistobuildahealthy
    biochemicalfoundationsothatyourbodyfeels,ineffect,that'ssafetospendenergyonboosting
    testosteronelevels.
    ThismeansthattheONLYsafe,naturalandeffectivewaytoaddresshormoneimbalancesfor99%ofmen
    isafocusonthecorefundamentalsofhumanexistence:food,movement,sleep,thought,sex.Fixthose
    first,andyourhormoneswillfollow.Especiallytestosterone.
    That'sthebadnews.Soundsboringandtediousright?Notsofast.Herecomesthegoodnews.
    [*Theexceptiontothis"pillsdon'twork"rulearepeoplewithlegitbiologicalhormonalissuesthatcanonly
    beaddressedbytestosteronereplacementtherapy.Soyes,apillcanwork.ExceptthatTRTis
    horrendouslydamagingtoahealthymalebody,andshouldbeavoidedifatallpossible,andusedonlyin
    thosecaseswherethereisnootherpossibleoption.]
    C.Quick,Easy&FunActuallyWork
    Ifyou'relookingforaquickfix,that'sperfectlyfine.You'llseesubstantialresultswiththeMinimumEffective
    Dose(MED)planinonly3weeks(maybeless).Remember,"quick"isnotthesameas"tricks."Quickif
    donerightcanwork.
    Andifyou'rekindalazyanddon'twanttodoalot,that'sOKtoo.TheMEDplanisreallyeasytoimplement
    and,forthemostpart,reallyenjoyabletoo.
    I'mbasicallygoingtotellyoutoeatbacon,sleeplate,liftheavythings,andbehappy(andhavemoresex
    too,ifyoucanswingit).Whodoesn'twanttodothat?
    Quick,easyandfunfixescanwork.Pillsdon't.
    D.HowToUseThisBook
    Toseeresults,youdonthavetounderstandeverythinginthisbook.Justlikeyoudon'thavetounderstand
    electricalengineeringtouseacomputer,youdon'tneedtounderstandtheneurobiologyofhormonesto
    increaseyourtestosterone.
    Infact,youdon'treallyevenneedtoreadthebook.Ifallyoucareaboutisimmediateresultsandyoure
    willingtojusttakemyrecommendations,thenskiptosection"TheMinimumEffectiveDosePlan,"andstart
    ittoday.Youcanreadtherestofthebookatyourleisure,ifyoueverdo.[I'dalsorecommenddoingblood
    testingandbasicbaselinemeasurements,whichIcoverfullyin[PartX],butthat'soptional.]
    Thatbeingsaid,ifyou'regoingtostartmessingwithyourhormones,it'susuallybettertohaveadecentidea
    ofwhatyouaredoing,andwhy.Ifyouwantthat,yougottaread.
    Therearethreefundamentalaspectstonaturallyincreasingyourtestosterone:
    1.Eating
    2.Exercising
    3.Sleeping
    Inthisbook,Ibrieflyexplainwhyeachareaisimportant.ThenIwalkyouthroughthebasicsofthe
    behavioralandbiologicalscienceatthefoundationofeachcategory,andexplaintheir(crucial)relevanceto
    testosterone.FromthereIgiveyouasetofproven,testedplanstoimproveeachareathatyoucan
    immediatelyimplement.Foreacharea,IoutlinetheMinimumEffectiveDoseplan,whichisagreatplaceto
    startandwillbemorethanenoughformostguystoseeincredibleresults.
    ButIgobeyondtheMinimumEffectiveDosewithineachcategory,ifyouwantorneedgreaterresult.There
    isquiteabitoftinkeringandspecializationyoucandotocraftaplanthatmightworkevenbetter,ifyouso
    choose.Thespecificscanvarywidely,andsomethingsonlyworkwithsomepeople.Ifyouwanttogetthat
    last20%ofthepossibleresults,youllhavetodosomework,andIexplainhowyoucandothat.
    Atthispoint,itsimportanttoforyoutounderstandthattheidealplandoesnotexistwithinthepagesofthis
    book.TheidealplanisnottheMinimumEffectiveDoseplan,norisitevenmycurrentplan(whichIputin
    thebackaswell).ThatplanisverydifferentfromtheMEDplanandverywellsuitedforme,butwouldntbe
    greatforalotofpeople.
    Rather,theidealplanisonethatyouhavetestedanditeratedandisspecifictoYOU.Mygoalistomake
    youunderstandtherearemanypathstosuccessinthisarea,andthatyoucanusethisbookasastarting
    pointandguidetofindtherightoneforyou,ifthat'swhatyouchoosetodo.
    AsIalwaystellmyemployees:Perfectistheenemyofgood,andgoodactionsalwaysbeatperfectplans
    thathavenoaction.Justworryaboutdoingagoodjobfollowinganyversionoftheplanslaidoutinhere,and
    you'llbefine.
    EatBetter
    WhyFoodMattersToTestosterone
    Thefoundationalbuildingblocksoftestosteroneproductionarethestuffyouputinyourbodyi.e.,thefood
    youeat.Testosteroneismadeoutofdietarycholesterol(http://www.ncbi.nlm.nih.gov/pubmed/11207193).
    Thestepsyourbodytakestoproducethattestosteronerequireseveralhormonalinteractionsanddifferent
    biologicalfeedbackmechanisms,eachofwhichinvolvesdifferentvitaminsornutrients,allofwhichare
    acquiredthroughdiet.Ifthisiscomplicatedtoyou,thethingyouneedtounderstandisthis:
    Ifyoudon'teatright,nothingelseyoudowillmattertotestosteroneproduction.
    Youdon'thavetobeperfect,youjusthavetobegood,andI'mgoingtoshowyouhow.
    MostOfWhatYouThinkAboutFoodIs(Probably)Wrong
    Unlessyournutritionalknowledgeisfairlycurrent,mostofwhatyouthinkaboutfoodandeatingisprobably
    wrong.Iwon'tgettoofarintothistopicastherearewholebooksaboutitthatdoamuchbetterjobof
    explainingthecurrentstateofnutritionscience,popularization,andhowwegothere(theyreinthe
    Appendix).Thekettakeaway:ahighfiber,lowfatdietisNOThealthy.ThisideaisVERYwrong,especially
    formenandtestosterone.
    ThePrincipleofProperEating
    Ihavetriednearlyeverydietandfoodprogramthereis.Mostdon'twork.Theonesthatdowork,allabideby
    onesimpleprinciple:
    Eatmostlyunprocessed,natural,freshfoodsthathumansarebiologicallydesignedtoeat.
    Hereswhatthatlistincludes:
    1)vegetables(mostlygreen)
    2)goodstarches(thatmeansthingslikebeansandothervegetablespreparedintheirnaturalstate)
    3)aLOTofanimalprotein,animalfat,andotheranimalparts(likeorganssuchasliver)
    Hereswhatthatexcludes:
    1)nosugar
    2)nowheatandgrains(especiallythosewithgluten)
    3)nosoy(liketofu)
    Theeatingplansthatadheretothetenetsofthisbasicprincipleaccomplishafewkeygoals:
    Theycutoutthefoodsthatinhibittestosteroneproduction(likesugar,soy,andgrain)
    Theyincreasetheamountofcleanfatyoueat(whichisessentialforbuildingtestosterone)
    Theyincreasetheamountofcleanproteinyoueat(whichbuildsmuscle,whichhelpsincrease
    testosterone)
    Theycutyourbodyfat(excessivebodyfatinhibitstestosteroneproduction)
    WhyThisPrincipleWorks
    Inthemostbasicterms,thisbasicprincipleworksbecauseitgetsyoutoeatthefoodthatyourbodywas
    designedtoeat,whichinturngetsyourbodytoproducetheoptimalamountofhormones.
    Thinkaboutitlikethis:Tigersareanimals,evolvedtoliveinacertainbiologicalniche.Theyareevolvedto
    eatcertainfoods,andwhentheyeatthose,theyarehealthy.Askanyzookeeper,andshe'lltellyouiffeeda
    vegetariandiettoacarnivorousapexpredatorlikeatiger,itliterallydiesfrommalnutrition.
    Humansaretheexactsameway.Weareanimalsand,likeallanimals,weevolvedinacertainecological
    nicheandareadaptedtoeataspecificsetoffoodscommensuratewithourplaceinthatniche(theonly
    differencebetweenusandtigersisthatwehaveamuchbroaderrangeofthingswecaneatandbehealthy,
    becauseweareomnivoresandtheyarecarnivores).
    Ifweeatindustrial,chemicalladenfoodsthathaveneverexistedinnatureandourbodiescan'tprocess,we
    getsick.Ifwemainlyeatthenaturaltypefoodsourbodiesaredesignedtoeat,wearehealthy.Formen,
    oneofthemainbenefitsofthisdietarytruismcomesintheformofourtestosteroneproduction.Thereis
    nothingmoreimportanttohavinglotsoftestosteronethanfollowingthesedietaryprinciples.
    Fat=GoodforTestosterone(andoverallhealth)
    Thisisnotaguessorahalfbakedpersonaltheory.Theresearchisveryclear:
    Eatingfatiscrucialforhealthytestosteronelevels.
    Everythingyouhaveheardaboutfatbeingbadforyouiswrong.Theempiricalresultsareveryclear:goodfat
    isverygoodforyouroverallhealth,andmostrelevanttoyou,itisthebuildingblockforcreating
    testosterone.Thismeansifyouwantmoretestosterone,youMUSTeatmoreanimalfat(thismeansbacon
    too,soyes,thisisgreatnews).
    GeneralResearch:Adietinwhichover40%ofcaloriescomefromfat(particularlysaturatedanimalfat)
    hasbeenproventogeneratehighertestosteronelevelscomparedtoanequivalentdietwhereonly25%of
    caloriesfromfat(http://www.ncbi.nlm.nih.gov/pubmed/6538617).Onceagain,theresultswerereversed
    whendietersswitchedbacktothehighfatdiet.Inanotherstudy,saturatedfat,monosaturatedfat,and
    cholesterolintakeswereallstronglycorrelatedwithhigherlevelsofT
    (http://jap.physiology.org/content/82/1/49.full).Eatingmeatisnottheonlywaytogetthesegoodfats,
    however.
    CoconutOil:Ratswhowerefedcoconutoildailyfor60dayshadlowerstresslevelsintheirtestesthan
    thosewhoconsumedoliveoil,soybeanoil,grapeseedoil,ornooil,resultinginsignificantlyhigherlevelsof
    testosterone(http://www.nutritionjrnl.com/article/S08999007(08)001342/abstract).
    Butter:Oneofthemainreasonsthatcoconutoilraisestestosteroneisitshighcontentofsaturatedfat.
    Highfatdietswithafocusonsaturatedfatleadto15%higherTestosteronelevelsthanlowfatdietswithan
    emphasisonpolyunsaturatedfats(http://ajcn.nutrition.org/content/64/6/850.short).Butterisagreatwayto
    increaseyourintakeofhealthysaturatedfats.
    Sugar,Wheat&Soy=Bad
    Theothersideoftheresearchisalsoveryclear:
    Processedsugar,grainsandsoydestroyyourabilitytoproducetestosterone(mainlybecausetheyare
    poisontohumanbeings).
    Withoutgoingintointricatedetail,thisishowthesethingsimpairyourtestosterone:
    Sugar:Consumingsugarskyrocketsyourinsulinlevelsanddecreasesyourbodysinsulinsensitivity.This
    causesawholehostofhealthproblems,includingobesityanddiabetes(learnmorehere),andisstrongly
    correlatedwithlowerlevelsoftestosterone(http://www.ncbi.nlm.nih.gov/pubmed/15983313).NOTE:
    rememberthatmostsugarintheAmericandietcomesthroughothersourceslikesoda,juices,sauces,etc.
    Grain:Grainsandotherhighglycemicindexcarbsareimmediatelyconvertedintosugarinyourbody.This
    meansthatconsuminggrainscausesallthesameproblemsrelatedtoconsumingsugar,andthensome
    (learnmorehere).Andmoretothispoint,ahealthylowfat,highfiberdiethasbeenshowntodecreaseT
    levels(http://www.ncbi.nlm.nih.gov/pubmed/15741266?dopt=Abstract).Glutendestroysproperhormone
    balance.Forexample,highgraindietshavebeenshowntoreduceyourbodysabilitytosynthesizeVitamin
    D(http://www.ncbi.nlm.nih.gov/pubmed/6299329?dopt=Abstract)which,aswelldiscusslater,iscrucialto
    testosteroneproduction.
    Icouldlisttheresearchhereforpagestheresearchontheinteractionbetweenthyroidhormones(crucialto
    Tproduction)andgrainaloneisabookitselfsufficeittosayitshardtofindahormoneinthehumanbody
    thatgrainorglutendoesn'tscrewup.
    Soy:Therelationshipbetweensoyandhormonesisverycomplex,buttheevidenceisclear:consistent
    ingestionofsoysubstantiallydecreasestestosteronelevelsinhealthymen.
    (http://cebp.aacrjournals.org/content/16/4/829.abstract).Thegoodnews?Cuttingsoyoutalmost
    immediatelyreversestheproblem.
    QUICKASIDE:Whataboutheartdisease?
    Someofyouarealmostcertainlythinking,Maybeahighfatdietraisestestosterone,butwhatgoodisthat
    ifIdieofaheartattack?Theresalotmoretoexplainonthissubjectthanwehaveroomforhere,butthat
    ideaistotallywrong.Theconceptthatdietaryfatisariskfactorforheartdiseaseiscalledthe"lipid
    hypothesis"ofheartdiseaseandit'snowresoundinglyrejectedbythebestresearchersandscientists.To
    beclear:
    Theideathatdietaryfat(i.e.,thefatthatyoueat)isacauseofheartdiseaseistotally,completelywrong.
    Basically,forthepast50years,wevebeenfedthemessagethatgrainsarehealthyandfatsareevil.
    Withoutgoingtoofardowntheconspiratorialpathwiththeagriculturalindustrialcomplex,letmejustsayit
    isnotacoincidencethatwhenyoudrivethroughtheheartlandofAmericayourepassingamberwavesof
    grain,notamberwavesofbacon.Profitmotivesaside,thisgraincentricmessagewasallbasedonbullshit
    researchthatisnowresoundinglydismissed,andit'scontributedtohugepublichealthproblems.Thismight
    seemcounterintuitive,butit'sonlybecausepeoplewhodidn'tknowanybetter(themedia)werefedthe
    wrongstorybypeoplewhoshouldknowbetter(doctors)butdon'tactuallyknowanythingaboutnutrition
    (seriously,doctorsarenottaughtnutritioninmedschool).
    [Asasidenote,itactuallyappearsthatgrainsandsugars,intheirinteractionswithfatinthebody,thatare
    responsibleforheartdisease.Theempiricalevidenceonthisisstilldeveloping,buttomeatleast,itis
    extremelypersuasive.ThedevelopingresearchinthisfieldiscoveredwellinthebookGoodCalories,Bad
    Calories,amongothersources.]
    Basicresearch:
    1)Eatingfatwontmakeyoufat:http://www.ncbi.nlm.nih.gov/pubmed/12566139
    2)Eatingsaturatedfatiscompletelyuncorrelatedwithheartdisease:
    http://ajcn.nutrition.org/content/early/2010/01/13/ajcn.2009.27725.abstract
    3)Eatingcholesterolactuallylowersyourcholesterol:http://www.ncbi.nlm.nih.gov/pubmed/8857917
    Thereareentirebooksaboutthis(seetheAppendix).Ifyouwantagoodbeginnersoverviewofthescience
    andwhyconventionalwisdomissomessedupwithouthavingtoread,watchthedocumentaryFatHead
    (freeonYouTube).Itskindofsillyandunprofessional,butthefactsarerightanditexplainstheissuereally
    simply.
    TheThreeDiets
    IamgoingtointroduceyoutothethreebestdietsIknowof,bothforoverallhealthandformaximizing
    testosteroneinmen.Ihaveusedallthree,theyeachworkverywell,theyareeasytounderstandanduse,
    andmostimportantly,allthreeofthemadheretoandincorporatetheprinciplesIlistabove.
    ButbeforeIdo:AQuickWordOnDietsandEating
    1.Dontthinkofthemasdiets,theyarelifestyles:IdontlikeusingtheworddietbecauseIamnoton
    adiet,butIuseitbecauseit'ssocommon.Tomanypeople,theworddietimpliessomethingyouare
    doingforaperiodoftimethatinvolvesrestrictingyoufromeverythinggoodthatyoulike.Thisisnotthecase
    forme,norshoulditbeforyou.Ieatacertainwaybecauseitshealthy,enjoyable,easyandgivesmethe
    physicalresultsthatIwant.This"diet"ismylifestyleit'sthewayIhaveeatenforyears,andwilleatforever.
    ThedietsIamabouttosharewithyouarewaystofundamentallychangeyourlife.Theywill(ifyoudothe
    work)becomepartofwhoyouareandhowyoucreatetheresultsyouarelookingfortherestofyourlife.
    2.Eatingshouldalwaysbeenjoyableandeasy:Youarentgoingtodosomethingyoudontlike,orthat
    makesyoumiserable,evenifitgetsyouamazingtestosteroneresults.Eachofthesewaystoeatarevery
    enjoyable.Dontlookatthislikeachoreseeitasanopportunitytochangeyourlifeforthebetter,while
    youdosomethingthatsalsofun(seriously,I'mgoingtotellyoutoeatmorebacon).Nowdon'tgetme
    wrong,someofthechangesmightbehardatfirst.Ifthey'rehardtoyou,thengoslow,doalittleatimeand
    makeslowprogress.Whichleadstothenextpoint:
    3.PerfectIsTheEnemyAimForGood:Inmanythingsinlife,it'seitherallornothing.Youhittheshot
    oryoumissit.Yougetthegirloryoudon't.FOODISNOTLIKETHAT.Youdon'tneedtoeatperfectlyto
    seeresults.Evenifyouonlymakesmallchangesforexample,youonlyreduceyoursugarandwheat
    intakeby80%,noteliminateityou'llstillseeresults.Goodresults.Ofcoursethemoreyoudo,thebetter
    resultsyou'llget,butthepointisthatyoushouldnotseethisasan"allornothing"typedeal.Dothebest
    youcan,andyou'llbebetteroffthanyouwere.Andremember:Youcanstartsmallandthenmovebig.I
    knowplentyofpeoplewhostartedwithonechange,addedonepermonth,andinayearweredoingallthe
    rightthingsandhadamazingresults.
    [Ohyeah,asyoureadthis,asyoureadthedietsbelow,justknowthatthisishowtheLALakerseat.As
    wellasRayAllen,DerrickRoseandBlakeGriffin,whoeatmostlypaleo,andaTONofotherproathletes(all
    linkedintheappendix).Markmywords,inafewyears,somevariationonthedietslistedbelowwillbethe
    onlywayanyseriousprofessionalathleteseat,andwillbestandardsocietalknowledge.]
    TheMinimumEffectiveDose:
    TheSlowCarbDiet
    Thisisbyfartheeasiestofthethreediets.Andthisisgoingtosoundcounterintuitive,butformostpeople,
    theeasiestoptionisalsoactuallythebestoption.TheSlowCarbDietwillgetyou90%oftheresultsofthe
    paleo/primaldiet,and80%oftheresultsofanancestraldietwhichismorethanenoughformost
    peoplewithwaylesseffortthaneitherofthosedietsrequire.
    That'swhatmakestheSlowCarbDietgreatitisSOEASYtounderstandandfollow,soenjoyableto
    actuallyexecute,andtheresultshappensofast,thatcomplianceratesarereallyhigh.
    IwasintroducedtotheSlowCarbDietbytheguywhoinventedit,TimFerriss.Thiswaslongbeforehis#1
    bestsellerThe4HourBodyintroducedthisdiettotheworld.Heexplainedittomethen,andithasntreally
    changedmuchsince.Itsverysimple.Heresthebasicdietplan:
    TheSlowCarbDiet:
    1)Avoidwhitecarbohydrates(oranycarbohydratethatcanbewhite):Timlikestophrasethisas
    "whitecarbs"becauseit'seasierforpeopletoremember,buthe'stellingyouthesamethingIsaidabove.
    ThislistisallthethingsImentionedabove,andmore:
    nobread
    nosugar
    norice
    nocereal
    nopasta
    nopotatoes
    nosoyproducts
    nothingbreaded
    nonoodles(thataremadefromriceorflour)
    Yes,Iknowthosefoodscanbedelicious.Theyalsomakeyoudisastrouslysick,andimpairyourbodies
    abilitytomaketestosterone.Cutthemout.
    2)Eatthesamefewmealsoverandover:Mostpeoplearemuchmorelikelytostickwithadietplanifit
    doesntinvolvealotofdecisionmaking.Onewaytodothatistoeatsamefewmealsrepeatedly.Illgive
    yousomeguidelinesforcreatingthesemealsfurtherdown.Personally,Idon'tthinkthisisthatimportant,
    butalotofthepeopleonSlowCarblovethisidea.Itremovesadecisiontheyhavetomake,whichmakes
    theirlifeeasier,especiallyatthebeginningwhenpeoplehaveproblemsfiguringoutwhattoeat.
    3)Dontdrinkcalories:DonotdrinkANYTHINGthathascalories.Nomilk,fruitjuices,regularsoda,etc.
    Youcandrinkmassivequantitiesofwater,andasmuchunsweetenedicedtea,tea,dietdrinks,coffee
    (withoutcream),orothernocaloriedrinksasyouwant.
    [I'vetalkedtoTimaboutthis,andtheprohibitionagainstdrinkingcaloriesisreallyjustaneasywaytoget
    peopletostopdrinkingfruitjuicesandsodas.TheyhaveSOMUCHsugar.]
    4)Donteatfruit:Alotofpeoplethinkthatbecausefruithasvitaminsandnutrients,theycaneatasmuch
    astheywant.Fruitisalsoloadedwithsugarand,therefore,offlimits.
    5)Takeonedayoffperweek:Thisismosteveryone'sfavoritepartofthisdiet:Theoffday.Timsaysto
    goabsolutelywild.Eatanythingandeverythingthatyouwant.Thisisusefulbothpsychologically(because
    itmakestherestoftheweekeasier)andphysically(becausespikingcaloricintakeincreasesfatlossby
    keepingyourmetabolismfromdownregulating).Soifyoufeellikeyouaregoingtomissbreadandpastatoo
    much,justsaveitallforonedayaweek,andpigoutthen.Problemsolved.
    Iwilltellyouthis:ThefirstfewmonthswhenIwasontheSlowCarb,Iwouldgonutsonoffdays,andfeel
    likeshitafterwards,andgainatonofweight(whichadmittedly,allfelloffwithinadayortwo).Irealizedthat
    IwaseatingmorethanIevenwantedto,andeatingthingsIdidn'tevenlike,justbecauseitwasanoffday.
    SoIaddedapersonalrulethatmyoffdayswerestill"glutenfree."ThiswayIcouldgetlotsofsugaryand
    carbytreats,likeicecreamandfrenchfries,butnothavetheawfulwheatimpactonmybodyandmy
    hormones.Ifeltlikeitimprovedthedietalot,atleastforme.
    WhatCanYouEat?
    Alot.ThisisSUCHaneasywaytoeat,Ipromise.Infact,thisisbasicallythewayhumansatefor,oh,
    100,000yearsorsobeforetheadventofagriculture.
    WhatdoesanaveragemealontheSlowCarbDietlooklike?Theeasiestwaytocreateamealplanisto
    mixandmatchtogetheronefoodfromeachofthefollowingcategories:
    Proteins:Eggs,chicken,steak,beef,pork,lamb,fish.Prettymuchanyanimalflesh.
    Legumes:Lentils,Blackbeans,Pintobeans
    Vegetables:Spinach,Asparagus,Peas,Mixedvegetables,Broccoli,Greenbeans,Sauerkraut(orany
    pickledorfermentedvegetable).
    NOTE:Ifthereisonethingyoureallyneedtopayattentionto,itsthatyouneedtomakesureyouadd
    enoughlegumes(orgoodstarcheslikesweetpotatoes)toyourmealstomakeupforthelostgrainsand
    sugars.AbigproblempeopleontheSlowCarbDietfaceitbeinghungryalotatfirst,butthat'sbecause
    theyaren'teatingenoughfatandlegumestoreplacethecaloricloadofthelostsugarsandgrains.Don'tbe
    hungry.Eatenough.
    MealFrequency
    Iknowyou'veheardallkindsofshitaboutwhenthebesttimestoeatare,andhowmanymealsyoushould
    eataday,etc,etc.I'llmakeiteasyforyou:Ignoreitall.Forthemostpart,it'sALLirrelevantbullshit,it
    makesthingsmorecomplicatedthantheyneedtobe,anditdistractsfromthemostimportantissue:
    WHATyouareeating.
    Thisappliestoallthreediets,butI'mputtingithere.Followthissingleruleandyou'llbefine:
    Aslongasyou'reonlyeatingtherightthings,andonlyeatingwhenyou'rehungry,thenmealtimingandmeal
    frequencydon'tmatteratall.
    MoreResources
    That'sit.Easy,right?Itreallyis.Iknowitwilltakesomeofyoutimetogetusedtocuttingwheatandsugar
    andriceandpotatoesout,butitwillgetyoutheresultsyouwant.
    Ifyouneedmoreinformationormoreideas,feelfreetouseanyofthefreeresourcesbelow:
    MoreInformation:
    Theoriginalpostthatstartedthisdiet
    TheFourHourBody(thechapterontheSlowCarbDietisprobablythedefinitivethingonit)
    SampleSlowCarbMealPlan
    SuccessStories
    TheSlowCarbSubreddit
    Recipes:
    TheSlowCarbCookbook
    FourHourBodyRecipes
    SlowCarbDietonPinterest
    Tools:
    CanIEatIt?
    WhatElseWorks?:
    ThePaleoDiet(alsocalledThePrimalorCavemanDiet)
    IstartedPaleoafterbeingontheSlowCarbDietforabout6months.IdidthisnotbecausetheSlowCarb
    Dietwasntworking,butbecauseI'maninformationjunkie,andtheamazingresultsIwasseeingonthe
    SlowCarbDietmademewanttounderstandhowandwhyitworked,andwhyitseemedthateverythingI
    thoughtIknewaboutdietwaswrong.IstudiedtheworkofLorenCordain,RobbWolf,ArtDeVany,Mark
    SissonandmanyothersandrealizedthattheSlowCarbDietwasworkingbecauseitwasbasicallya
    simplifiedversionofthePaleoDiet,soIstarteddoingthemoreadvanceddiet.
    HerearethebasicsofthePaleoDiet,accordingtoRobbWolf(fullarticlehere):
    Insimpletermsthepaleodietisbuiltfrommodernfoodsthat(tothebestofourability)emulatethefoods
    availabletoourpreagriculturalancestors:Meat,fish,fowl,vegetables,fruits,roots,tubersandnuts.Onthe
    flipsideweseeanomissionofgrains,legumesanddairy.Asthisisdirectedtofolksnewtothepaleodiet
    ideaweneedtoaddresstheWhatAbouts.Thisistheseeminglyendlesslistofingredientsthatfolksask:
    Whataboutartificialsweeteners,agavenectar,redwineInsimpleterms,ifitsnotmeat,fish,fowl,
    vegetables,fruits,roots,tubersornutsitsanogo.
    NoticethatthisisjustaslightlymorecomplexversionoftheSlowCarbDiet(or,really,theSlowCarbDiet
    isaslightlysimplerversionofthePaleodiet).Themaindifference:Paleoisn'tbigonlegumes,butitdoes
    allowfruitsandtubers(potatoes)inmoderation.
    Now,noticethosewords:inmoderation.Thosedidntexistinthelastsection.ThisisbecausethePaleo
    dietisslightlymorenuancedthantheSlowCarbDiet.Itisntallblackandwhite.Theressomethinking
    involved.SlowCarbisdesignedtoeliminateanycomplexdecisions(whichiswhatmakesitsoeasy),Paleo
    putssomeofthosebackin.
    WhatdoesanaveragemealonthePaleoDietlooklike?Honestly,prettysimilartotheSlowCarbDiet,with
    thelimitlesslegumesbeingreplacedbymorevegetables,aswellasoccasionalfruitandstarchy
    vegetables.
    Proteins:Eggs,Chickenbreastorthigh,Grassfedbeef,Pork,Lamb,Venison
    StarchyVegetables:Sweetpotatoes,yams,squash
    Fruits:Apples,Bananas,Berries
    Vegetables:Spinach,Asparagus,Peas,Mixedvegetables,Carrots,Broccoli,Greenbeans,Sauerkraut(or
    anypickledorfermentedvegetable)
    MoreInformation:
    RobbWolfsWhatisthePaleoDiet?
    MarkSissonsDefinitiveGuidetoPrimalEating
    ThePaleoSubreddit
    Recipes:
    PaleOMG
    NomNomPaleo
    PrimalCravingsCookbook
    TheAncestralHealthDiet
    IcametotheAncestralHealthDietafterabout23yearsbeingPaleo.Thisevolutioncamefromtestingthe
    PaleoDietonmyself,realizingitslimitations,thenreadingmoreandmoreaboutfoodandevolutionand
    biologyandstartingtoputallthepiecestogether.Forexample,Icanprocessdairyeasily,andIthinksome
    ofthethingsthepaleopeoplefocusonarewrong.Butrealizethatallofthesethingsarejustdiscussionson
    themargins.Noneofthefundamentalsreallychange.
    MyshifttotheAncestralDietwasnotaresultoflookingtoimprovemytestosteronescores.Iwasalready
    feelinggreat,andthoughmytestosteronewentuponthisdiet,itwasntbymuch.Formostofyou,ifthe
    onlygoalistestosterone,dontworryaboutgoingthisfar.Thisismuchmoreaboutgoingfromgoodhealth
    tooptimalhealth.IwentAncestralasIbegantofocusonotherthingsinmyhealth,likelongevity,
    appearance,recovery,andjointmobility(formixedmartialarts).
    Remember:theAncestralDietisntaset,defined,neverchangingdiet.Itsasetofprinciples,andchanges
    atthemarginsalongwiththeleadingedgescience,soitsconstantlyevolving.Mypersonaldietandmeal
    examplesareoutlinedlaterinthisbook,butthebasicpremisesareasfollows:
    Eat:
    AllthemeatandvegetablesemphasizedinthePaleodiet
    Organmeats(likeliver,kidney,heart)
    Bonebroth
    Fermented,probioticrichfoods(likeyogurtandsauerkraut)
    Fullfatproducts(likebutter,eggs,cheese,andwholemilk)
    Avoid:
    Carbs(keepthemunder100gperday)
    Vegetableoils(likeCanola,Corn,Cottonseed,Soy,Sunflower,Safflower)
    Lowfatproducts
    OtherNotes:
    Eatvegetableswithfat,saltandacid(tooptimizeyourbodysabilitytoabsorbitsnutrients)
    Dairyisgreat,aslongasitseithergrassfedrawdairy,fermented,orboth
    Legumesworkgreattoo,aslongastheyareproperlysoakedandcooked
    Certainstarchycarbslikepotatoes,canbegoodforyou(eitherafterreallyintenseworkouts,oras
    prebioticstohelpwithgutbiomeissues)
    SpecialattentionshouldbepaidtoWHEREyourfoodcamefrom,andalsowithmeat,whatyourfoodate
    whenitwasalive.Themorenaturalthesource,thebetter.Thisstuffcangetverycomplicated,butit'spretty
    simple:Youwantyourmeattoeatwhatitmeanttoeatcowseatgrass,chickenseatbugsandgrubs,etc.
    Mostanimalsarefedgrain,whichmakesthemjustassickashumanswhentheyeatgrain.
    Youllnoticealotofoverlapbetweenallthreeofthesediets.ThebiggestdifferencesarethatwhiletheSlow
    CarbandPaleodietsfocusonwhatNOTtoeat,theAncestralDietalsofocusesonfoodsyouSHOULDbe
    eatingbutprobablyarent.Thus,theemphasisonorganmeats,fermentedfoods,andbonebroths.Now,
    youcanabsolutelyeataSlowCarbDietandemphasizethesethings,soapplyingAncestralprinciplesto
    thatdietiseasyandadvisable.
    TheotherdifferenceisthatintheAncestralDiet,youpayaLOTofattentiontowhereyourfoodcamefrom
    andhowit'smade.InevermentionedorganicsoranythinglikethatwiththeSlowCarborPaleo/Primaldiets
    notbecausethatstuffdoesntmatter(itdoes...alot),itjustmattersfarlessthanthebiggerprinciplesof
    beinggrain,sugarandsoyfree.Onestepatatime.Iwon'tgointothevariouscomplicationsthatcanarise
    fromsourcingfood,butIspendquiteabitoftimethinkingaboutwheremymeatcomesfrom,whatitate,
    howitwasprocessedbeforeitgottome,etc,etc.
    NOTE:Please,doNOTstartwiththeAncestralDiet.Itisfartoocomplicated,you'llgetoverwhelmedand
    quit.StartwithSlowCarb,itisreallyeasytounderstandandeffectuate.ThenmovetoPaleoand,ifyouare
    reallyinterested,readmoreabouttheAncestralDiet,anddothat.Onlywhenyourecomfortablewiththe
    conceptsshouldyoustartincorporatingthoseprinciplesintoyourprimarywayofeating,andevolveintothat
    diet.Startwiththeseresources:
    MoreInformation:
    DeepNutritionandFoodRulesbyCatherineShanahan
    CatherineShanahansBlog
    TheWestonA.PriceDietaryGuidelines
    Recipes:
    SomeofthebestplacesforAncestralrecipesarethecookbooksyourGrandmothermighthaveused...
    TheProfessionalChefbytheCulinaryInstituteofAmerica
    LeCordonBleuatHomebyLeCordonBleu
    TheJoyofCookingbyIrmaRombauer(onlybuyeditionspublishedbefore1960)
    MasteringtheArtofFrenchCookingVolumeIandVolumeIIbyJuliaChild(buythefirstedition,thenew
    reprintingssubstitutehealthyfatswithvegetableoils)
    ANoteOnOrganic/GrassfedFood
    Alotofpeopleaskmeaboutthis:"Howimportantisorganic/grassfed/local/heritaagebreed/pasture
    raised/etc?"
    Theanswerisnotasimpleone,foranyofthesecategories.IusetheAncestralDiet(mypersonaleating
    habitsarecoveredlater),andIfindthatpayingattentiontothesourceandqualityofthefoodIeatisvery
    importanttome.ButI'veseenpeopleontheSlowCarbDietthatdon'tevenknowwhatorganicis,andthey
    dogreataswell.Here'sprobablytheeasiestwaytothinkaboutit:
    Atthebeginning,don'tworryaboutit.It'shardenoughtomakethesechanges,don'tmakeitover
    complicatedforyourself.StartwiththeSlowCarborPaleoDiet,andseewhatresultsyouget.Ifyouget
    greatresultsandyou'rehappy,thendon'tsweatit.
    Ifyouaren'tgettinggoodenoughresults,orifyoufeellikeyoureallywanttodiveintothespecificsandlearn
    moreandgettheverybestresultspossible,thenstartpayingattentiontothesourceandqualityofyour
    food.Organicdoesmatterwithsomethings(likeleafyvegetables),andgrassfeddoesmatterwithsome
    things(likelambandbeef),andsourcingyourfoodcanbevery,verybeneficialforyourhealth.Butthese
    thingsaren'tthemostimportantthingsineating,sogettothemlater,andthen,onlyifyouwantto.
    Alcohol:
    Eachofthesedietssaysdifferentthingsaboutalcohol.IlltellyouwhatIthink:
    Ifyouenjoyalcohol,especiallyinmoderation,thenyoushoulddrink.Thekeyistodrinkthethingsthatare
    bestforyou,andavoidthethingsthatarebad.
    DrinkInModeration:StudiesshowthatchronicalcoholconsumptiondamagestheLeydigcellsinthe
    testes,decreasingtestosteroneproductioninthelongterm(http://www.ncbi.nlm.nih.gov/pubmed/6966217).
    Anyalcoholconsumptiondecreasestestosteroneintheshortterm
    (http://www.ncbi.nlm.nih.gov/pubmed/894528).However,thereisnoevidencethatmoderatealcohol
    consumptionhurtstestosteronelevelsinthelongterm.
    WhichOnesToDrink:
    TheBest:RedWine.Asfarasalcoholgoes,redwineisyourbestbet.Itcontainsasubstancecalled
    resveratrolwhichactuallybooststestosterone(http://www.ncbi.nlm.nih.gov/pubmed/18277612),decreases
    theriskofheartdiseaseandcancer,aswellasreducessignsofaging.
    TheOkay:WhiteWine,Champagne,&UnflavoredDistilledSpiritslikeVodka,Gin,Tequila,and
    Rum.Thesedrinksprovideallthenegativesofalcohol,butatleasttheydontdoanyfurtherdamage.
    TheWorst:Beer.Asubstancecalled8PNinthehopsinbeerboostsestrogen,whichdecreases
    testosterone(http://www.ncbi.nlm.nih.gov/pubmed/11134162).Beerisalsomadefromgrain(wheator
    barley)andisthereforepackedwithcarbs,soitincludesallthenegativesthatcomealongwitheating
    grainsandsugar.Avoiditifyoucanhelpitatall.IfyouMUSTdrinksomethingoutofabottle,drinkhard
    cider.Ithasnograininit,thoughitisprettysugary.You'rebetteroffwithwine.
    Eatingsubsection:Supplements
    ThisistheMOSTimportantthingyoucanknowaboutsupplements:
    SupplementsareNOTasubstituteforrealfood,andsupplementsalonearenotthesolutiontotestosterone
    issues.
    Supplementsshouldonlybeusedasawaytofortifyand,well,supplementyourdietwithspecificnutrients
    that,forwhateverreason,youarehavingtroublegettinginyournormal,dailyeatingprocess.Ifyoucanget
    allyournutrientsfromyourfood,thendoit.Someofthecommonproblemswithsupplements:
    1.Realfoodis(almost)alwaysbetter:Supplementsarealmostneverasgoodaslegitimatefoodsourcesin
    gettingbioavailablenutrientsintothehumansystem.Therearemanyreasonsforthisandmuchresearchto
    supportthisfact,buttherealityis,westillhaveaverypoorunderstandingofnutrients,hormones,andthe
    physicalandgeneticrelationshipsbetweenfoodandhealth.Asaresult,ANYsupplementadvicemustbe
    consideredtenuousatbest.
    2.Behavioralchanges:Alotoftimeswhenpeoplefocusonsupplements,itsawayofbuyingthemselves
    thefeelingthattheyredoingsomething,withoutactuallyhavingtodothework.Ortheythinktheycaneat
    crappybecausetheyretakingvitaminsandsupplements.Andfartoomanypeoplethinkoneortwosmall
    changeswithsupplementswillgetthemtheresultstheyarelookingfor.Itdoesntworklikethat.Knowthis:
    Thesolutiontoyourproblemsanyproblemsisnotcomingfromapill.
    3.Littleregulation:Somesupplementcompaniesarefantasticallyrunandhaveamazingproducts.Other
    companiesareterrible,anditsoftenhardtotellwhoiswho.Dontevengetmestartedonallthecharlatans
    outtherewhoarepitchingandsellingallsortsofscammybullshit.Yes,foodhasissueswithqualitytoo,
    butitsmucheasiertotelliffoodisgoodthanifsupplementsare(thisisabigproblem(bothpoliticallyand
    healthwise)andtoodeeptogetintohere.Ifyouwanttopeekdowntherabbithole,startwiththisessay).
    4.Takingthewrongonesorforms:Therearesomanydifferentsupplementsoutthere,withsolittlereliable
    informationonwhatworksandwhatdoesnt,itshardtoevenknowwhatyoushouldorshouldnottake.
    Therearemanyvitaminsthatexistinmultipleforms,andonlysomearebioavailabletohumans.Andthis
    doesntevengettotheissueofknowinghowmuchyouneed.
    WhichSupplementsDoYouNeed?
    Allthatbeingsaid,therearesomebroadpatternsthatalmostallmenneed,especiallythosewhoare
    Testosteronedeficient.Ifyoufeellikeyoumustsupplement,startbelow.Ifyoustillwantmoreresults,then
    movetomicronutrienttestingandspecificsupplements(coveredintheAdvancedTopicssection)
    SupplementsFor(Almost)Everyone:
    1.FishOil:Thevastmajorityofpeoplehaveanomega3/omega6imbalancefromeatingtoomanycarbs
    andfromeatinganimalsthatwerefedonlycarbs,likecorn.Whydoesthismatter?Nothavingtheright
    O3/O6balanceleadstoinflammationandcausesissueswithseveralhormones.Also,havingtheproper
    amountsoffats,especiallythefatsinfishoil,canhelpwithtestosterone.Fishoilsupplementsarethebest
    andeasiestwaytogetyouromega3s.
    Research:Adiethighinomega3sdecreasesSHBG(whichturnsfreetestosteroneintouseless
    testosterone)(http://www.ncbi.nlm.nih.gov/pubmed/11525593),andalsoincreasesLuteinizingHormone,
    whichtriggerstestosteroneproduction(http://www.ncbi.nlm.nih.gov/pubmed/2352035).
    FoodSourcesofOmega3s:Omega3sarefats,andarethusfoundinhealthy,fattyfoodslikesalmon,flax
    seeds,walnuts,sardines,grassfedbeef,andhalibut.Thisisonesupplementwhereyoushouldusethepill,
    evenifyoueatalotoffish(mainlybecausethepillisprettyclosetorealfood).
    Supplements(nottheonlyones,justtheonesIhaveusedandlike):
    NaturesBountyFishOil
    CarlsonLabsVeryFinestFishOil
    GreenPasturesRoyalButterOil/FermentedCodLiverOilBlend
    VitalChoiceWildSalmonOil
    IfyouwantamoredetailedguidetobuyingFishOilsupplements,readthis.
    MyRecommendation:Take35gramsperdayofanyofthefishoilcapsulesIlistshouldbeenough.
    2.VitaminD:TherangesforVitaminDonmostbloodtestsarenotright,Ithink.Onmostbloodtests,it
    beginsthevitaminDrangeat30ng/dl.Foramanwithtestosteroneissues,yourminimumneedstobe
    about55ng/dl.Itrytobeinthe60sor70stobesafe.Thiscanleadtosomeincrediblemegadosing.The
    FDArecommendeddailyallowanceis600IUs.Itakebetween4000and12000IUsaday.NOTE:Be
    careful,youcanoverdosewithVitaminD.100ng/dlisgettingintotheoverdoserange.
    Research:Supplementingdailywith3,332IUsofVitaminDhasbeenshowntosignificantlyincreasetotal
    testosterone,bioactivetestosteroneandfreetestosterone(http://www.ncbi.nlm.nih.gov/pubmed/21154195).
    OthersourcesofVitaminD:Actually,sunlightisbest.Ifyoucanspend23hoursadayinthesunlight,
    you'llbegoodonD.Ifnot,therearealsosmallamountsinportabellamushroomsandsomefattyfishlike
    salmon,catfish,mackerel,sardines,tunaandeel,butforthemostpart,foodsourceswon'tcoveryouon
    this.
    Supplements(nottheonlyones,justtheonesIhaveusedandlike):
    Carlson,4000IUdrops
    NaturesBountyHighPotencySoftgels
    TraderJoesVitaminDSoftgels
    MyRecommendation:Take2dropsoftheCarlson4000IUdropsperday,inthemorning(NOTE:DoNOTdo
    thisifyouaregetting3hoursormoreofdirectsunlighteveryday).
    3.BranchedChainAminoAcids(BCAAs):Itshardtogetenoughprotein,soIusuallyrecommendthat
    guyswhoaredoingheavyliftingalsosupplementwithBCAAs.Furthermore,it'snotjustaboutprotein,
    BCAA'saretheonlyaminoacidsthatourbodycan'tmakeitself.Withoutgettingtoofarintothescience,
    theyareimportant,andproduceexcellentanaboliceffectsiftakenbeforeyourworkoutespecially.
    Research:AthleteswhoconsumedBCAAsdisplayedsignificantlyhighertestosteronelevels,aswellas
    lowercortisollevels(http://www.ncbi.nlm.nih.gov/pubmed/20300014).Aswelldiscussinthechapteron
    stress,highcortisollevelsarenotonlybadfortestosteroneproduction,theycauseatonofotherproblems
    too.
    Supplements(nottheonlyones,justtheonesIhaveusedandlike):
    BeverlyNutritionGlutamine+BCAAs
    BSNAminoX
    MyRecommendation:Take510gramsofBCAA'srightbeforeaworkout.
    SupplementsThatDon'tWork:
    Prettymucheverythingelse.Ifyouhaveadeficiencyinacertainvitaminormineralthatisimportantto
    testosteroneproduction,supplementingcanhelp.Butalltherestofthesupposedtestosteroneboosting
    herbsandpotionsarenoteffective.
    Whatdoesntwork?
    Stingingnettles(http://www.ncbi.nlm.nih.gov/pubmed/16635963)
    Tribulus(http://www.sciencedirect.com/science/article/pii/S0378874105003314)
    Naltrexone(whichonlysuccessfullyboostsTinheroinaddicts)
    ...andalltheotherTestosteroneBoosterswithsleazysoundingnames,shouldbeavoided,too.Likeso
    muchofthesupplementationindustry,theyreinconsistentandriddledwithsideeffectsbecausetheyre
    tryingtoaccomplishunnaturallywhatshouldbeachievedthroughdiet,exercise,sleep,and
    stressmanagement.
    ToSumUp
    Therewasalotofinformationinthissection.Allofitwasimportantandusefulforincreasingtestosterone
    levelsaswellaslivingahealthierlife.Butifyouwalkawayfromthissectionwithjustthesefourthings
    plantedinyourmemory,Illbehappy:
    1)Eatmostlyunprocessed,natural,freshfoodsthatourbodiesareevolvedtoeat
    2)Avoid:
    sugar
    wheatandgrain
    soy
    3)StartwiththeSlowCarbDiet
    4)Supplementwithfishoil,VitaminDandBCAAs
    ExerciseProperly
    IhopeIdonthavetoexplainwhyexerciseissoimportantfortestosterone.Ifyoudontalreadygetthat,this
    studyexplainsthingswell.
    Heresthesingle,fundamentaltruthaboutexerciseandtestosterone:youneedtobeSTRONG.
    Imnottalkingaboutbodybuilder,beachmusclebullshitorbeing"inshapeneitherdomuchforyou.WhatI
    meanisreal,actualfunctionalstrength.Canyoupickupheavythings,andputthemaboveyourhead?Can
    youmovesomethinglargefromastillposition?Thatsortofstrength.
    Whydoesstrengthmattertotestosterone?Becausetestosteroneisnotonlyaveryimportanthormoneto
    men,butitsalsothecanaryinthecoalmineofyouroverallhealth.Andthereisliterallynothingbettera
    mancandoforbothhishormonalandoverallhealththantobephysicallystrong.
    Now,thisisatadofftopicforthefocusedsubjectofthisebook,butconsiderthis:Tworecentstudiesbythe
    BritishMedicalJournalshowthatmuscularstrengthisinverselyassociatedwithdeathfromallcauses
    andcancerinmen,evenafteradjustingforcardiorespiratoryfitnessandotherpotentialconfounders
    (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2453303/),andthatphysicalcapabilityisstronglycorrelated
    withlongevity(http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2938886/).Ifyouwanttolearnmore,readthis
    articlebyMarkSisson,butI'llmakeitsimpleforyou:
    Strength=life
    Getstrongandincreasedtestosteronewillfollow.Getit?Asanaddedbenefit,you'reprobablylivelonger
    too.
    TheFourBasicPrinciplesofanyEffectiveStrengthWorkout
    Therearesomanygreatworkoutprogramsthatwillgetyoufantasticstrengthresults,itsimpossibleforme
    tocoverevenasmallfractionofthem.WhatIwilldoinsteadisgiveyouthemostimportantprinciplesfor
    anyprogramyouchoose,thengoovertheprogramsthatIvetested,knowwork,andenjoydoing.
    1)GOHEAVY:moveheavyloads,notlightweights
    2)GOFAST:ifyoucantheavyloads,movewithveryhighintensity(ifyoucandoboth,evenbetter)
    3)COMPOUNDMOVEMENTS:allexercisesshouldbenatural,compoundmovements.Compoundmeans
    morethanonejointmovingatonce,notisolationmovements.Soinsteadofdoinglegpresses,whichisolate
    afewmusclesinyourlegs,youshoulddobarbellsquats,whichrecruithundredsofmusclesalloveryour
    body.
    4)NOCARDIO:itsnotonlyawasteoftimeforyourhealth,itscounterproductivetotestosterone
    production.[MenwhoconsistentlyrunlongdistanceshavelowerlongtermTestosteronelevelsthaneven
    thenonathleticcontrolgroup(http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1724199/).]
    FourEasy,EffectiveStrengthPrograms:
    IamgoingtolistfourprogramsIknowwork,thatarealsoeasyandenjoyable.Idividetheseupintothree
    basiccategoriesbasedonaccesstoequipment,andgiveyoutherelevantinformationcost,time
    commitment,andMinimumEffectiveDose(MED)topickthebestworkoutforyou.
    Andnote,becauseANYofthesewillwork,IamonlygoingtogoovertheMEDforeachtype.Ifyoustart
    oneandloveitandwanttoknowmoreabouttherefinementsorextensionsofanyoftheseapproaches,just
    readthereferencenotes,Ipointyouinthedirectiontolearnmore,allfromtheexpertswhotaughtme.
    Theseshouldbestartingpoints,nottheoneprogramyouusetherestofyourlife.
    1.Littletimeand/orNogymaccess
    Bodyweightexercises
    Cost:Free
    Timecommitment:34xaweek,1520minsperworkout
    MinimumEffectiveDose:Ifyouredoingthisworkoutexclusively,Iassumeitmeansyouliterallycantafford
    tobuyanyequipmentoragymmembership,oryoudonthaveaccesstoanythinglikethatwhereyoulive.
    Noproblem.Justdothis,3or4x/week:
    Exercises
    Sprints10setsx50yards(aboutthelengthofabasketballcourt,down&back)
    Pushups10setsx10
    HowToSprintProperly:http://www.youtube.com/watch?v=tZ2tF4odBY
    HowToDoAProperPushup:http://www.youtube.com/watch?v=_3Avd073_d0
    RoutineNotes
    Alternatethesprintsandpushups.Thatmeansyourun50yards,knockout10pushups,run50more
    yards,etc,untilyouaredone.Therestbetweensetsshouldonlybeasmuchasyouabsolutelyneedtodo
    thenextset,andnomore:1015seconds,30max.
    Heresthekeytothisworkout:INTENSITY.Youcantfuckingjog.YouhavetodoafullonSPRINT.That
    meansyourunasfastasyoupossiblycan.Likeyourebeingchasedbyarabiddog.Absolutespeedis
    irrelevant.Idontcarehowfastyourun,IonlycarethatyourunasfastasyoucanEVERYSINGLETIME.
    Youalsocantresttoomuch.Thelongertimeyourestbetweensets,thelesseffectiveitis.Itdoesnt
    matterhowfastyoufinish,itmattersthatyouregoingasfastasyoucantheENTIREtime,withboththe
    sprintsandpushups.Ifyouregaspingforairbetweensets,great,thatmeansyouredoingitright.Ideally,
    youshouldfinisheveryworkoutcompletelyexhausted,bothbecauseofthevolumeofworkandintensity.
    Itshouldnevertakeyoulessthan10minutestodothis.Ifitdoes,increasethesprintdistancesand
    pushupreps.And,itshouldnevertakeyoumorethan25minutestodothisworkout.Ifitdoes,shortenthe
    sprintdistancesandpushupreps.Fullintensityfor1025minutes,thatsit,youredone.
    Asyougetstronger,youshouldincreasethedistancesofthesprints,and/orthepushupreps,orthe
    numberofsets.Anadvancedversionofthisworkoutis20setsof100yardsprints,and20setsof20
    pushups.Dothatinunder20minutes,andyou'reareallygoodathlete.
    NOTE:Aboveandbeyondthehealthbenefitsthatwillincreaseyourtestosterone,alloutsprintingforshort
    periodsoftimehasbeenshowntoimmediatelyincreaseyourshorttermtestosteronelevels
    (https://www.thiemeconnect.com/DOI/DOI10.1055/s00301248243).
    LearnMore:Ifyoulovebodyweightexercises,butwanttoaddvariation,thereareaTONofwaystodothat.
    Justrememberthatintensityisthekey.
    FurtherReading:
    AlKavadlo:Agoodintroductiontotheconceptofprogressivecalisthenicsandthefunctionalbasics.
    ConvictConditioning:PaulWadespentovertwodecadesintheCaliforniaprisonsystemmastering
    exercisestoprovidehismuscleswithprogressiveloadswithoutusingweights.
    OtherResources:TheNakedWarrior,PushingYourselftoPower
    Kettlebells
    Cost:~$50
    Timecommitment:3x/week,515minsperworkout
    MinimumEffectiveDose:Kettlebellsareincrediblyversatileandeffectiveworkoutequipment.Youonlyneed
    about5squarefeettouseit,andpossiblythebestpartisthatyouonlyneedtobuyonething,soits
    cheap.Averygoodkettlebellcostsaboutthesameasonemonthattheaveragegym.
    Thereareanalmostinfinitenumberofkettlebellexercises,butreally,youonlyneedtodoonethingtoget
    greatresults.Iknowitsoundstoogoodtobetrue,butitis:Thetwoarmedkettlebellswing.Thatsit.Im
    serious,thisisthewholefuckingexerciseroutine:
    Exercises
    Twoarmedkettlebellswing,100repstocompletion
    HowToSwingaKettlebellProperly:https://www.youtube.com/watch?v=5zAkYWo_4tsor
    http://www.youtube.com/watch?v=uUpSFguwRQM
    RoutineNotes
    Imsureyouwontbeabletodo100swingsinarow,especiallywhenyoufirststart(ifyoucan,theweight
    istoolight),sobreakitupanywayyouwant.Thepointistogetthemdoneasfastaspossiblewithcorrect
    form.4setsx25swings,10x10,even20x5theyareallvalid,aslongasyoutakeonlytheminimum
    amountofrestyouneedbetweensets.Again,intensityiskeyhere.
    PickingYourWeight:Mostmenshouldstartwithintherangeof30to35pounds.Iwouldntgoanylowerin
    weightunlessyouarereallysmallorhaveverylittlemuscle.Butmakesureyoutryoutdifferentweights
    beforeyoubuyone.Basically,youshouldpickaweightthatyoucandoatleast10,butnomorethan25
    perfectswingswithwhenyoufirststartout.Thisletsyougrowintoyourkettlebell.Iemphasize:makesure
    youtestitbeforeyoubuyitthough.NewbiesALWAYSoverestimatetheirabilitytouseakettlebell.
    Togiveyouacomparisonpoint,Iusea24kg(53lb)kettlebellformostextendedrepswingroutinesIdoand
    canget100(orclose)inarowonthat,butgouptoa32kg(70lb)kettlebellforlowerrepwork,andcan
    probablyonlydoabout4050inarowonthat.
    Note:Thiscan(andideallyshould)becombinedwiththebodyweightexercisesaboveveryeasily.Just
    workout34x/weekandrotatethetwoexercises.Forexample,Mondayissprintsandpushups,
    Wednesdayiskettlebells,Fridayissprintsandpushups,Saturdayiskettlebells.Tuesday,Thursdayand
    Sundayarerestdays.Thatsonlyabout70minutesaweekTOTALandtheresultsforyourtestosterone
    (andbody)willbestunning.
    LearnMore:Thekettlebellisanamazingworkouttoolthatsreallyunderusedbymostroutines.Ifyoulike
    thekettlebellandwanttoaddvariationorlearnaboutdifferentkettlebellexercises,readbelow.
    FurtherReading:
    MikeMahler:Agoodoverviewofhowtouseakettlebelltotargeteverypartofyourbodyandbuildanentire
    strengthroutinearoundit.
    EntertheKettlebell:PavelTsatsoulinewasaRussianspecialforcesphysicaltrainerwhopopularizedthe
    RussiankettlebellintheWest.
    GregBrookes:Afree,beginnerskettlebellroutinetohelpyoutransitionintomorecomplexkettlebell
    training.
    2.Conventionalgym,normalequipment(e.g.GoldsGym,etc)
    BasicStrengthTraining
    Cost:~$50amonth(forgymmembership)
    Timecommitment:2x/week,4560minsperworkout
    MinimumEffectiveDose:Onceyougetintoagym,therearesomanyprogramsyoucandothatarevery
    effective,itshardtosingleoutany.I'mnottellingyouthattheprogramIpickedbelowisthebestpossible
    program.WhatImtellingyouisthatitisaverygoodprogramthatworksverywell.IknowbecauseIhave
    usedthisexactprogramatpointsinmylife,anditmademeverystrong.
    Exercises
    Day1:
    5minwarmup(jumprope,exercisebike,sprints,etc)
    Squat,5setsx46reps
    OverheadPress(barbellispreferable,butdumbbellsareokay)press,5setsx46reps
    BentOverRow(barbellispreferable,butdumbbellsareokay),5setsx46reps
    Day2:
    5minwarmup(jumprope,exercisebike,sprints,etc)
    Deadlift,5setsx46reps
    BenchPress,5setsx46reps
    Pullups,5setsxAMAP(asmanyaspossible)
    HowToSquatProperly:http://www.youtube.com/watch?v=Dy28eq2PjcMor
    http://www.youtube.com/watch?v=LLwiGkywKN4
    HowToOverheadPressProperly:http://www.youtube.com/watch?v=F3QY5vMz_6Ior
    http://www.youtube.com/watch?v=KWeRuB9uWNE
    HowToBentOverRowProperly:http://www.youtube.com/watch?v=YCg1YxMt3oYor
    https://www.youtube.com/watch?v=boxbOSGwD4U
    HowToDeadliftProperly:http://www.youtube.com/watch?v=4qRntuXBScor
    http://www.youtube.com/watch?v=f0bYgp8uR8
    HowToBenchPressProperly:http://www.youtube.com/watch?v=gRVjAtPip0Yor
    http://www.youtube.com/watch?v=33mjoyc5JbE
    HowToDoPullupsProperly:http://www.youtube.com/watch?v=HQa7iV9sE_wor
    http://www.youtube.com/watch?v=0Ig8DQXLeD0
    RoutineNotes
    Thisseemssimple,anditis.Butthere'salittlemoresubtletyherethanyourealize.
    Heresthekeytothisworkout:FORM.Youneedtopayalotofattentiontoyourform,especiallyonthe
    squatanddeadlift.Theybothlooklikeverysimpleexercises,andinsomewaystheyare,butifyoudothem
    wrong,theyaremuchlesseffective.AndifyouuseheavyweightsanddothemWAYwrong,youcanget
    hurt.Dontdothemwrong.Ifyoucantgethelpfromanyone,thenfilmyourselfwithyoursmartphone,and
    compareittothevideosyouseehere.
    Aswithallexerciseroutines,makesureyouwarmupfirst.Fiveminutesontheexercisebikeisfine.And
    thendoaverylightsetoneortwotimeswitheachexercisebeforeyoustarttheheavyloads.Sofor
    example,ifmyworkingweightonthebenchpressisinthe225lbsrange,I'lldo135lbslike10times,then
    185lbsmaybe8times,beforeIput225onandstartdoing5setsof5reps(forexample).
    Therepsaresetat46forverygood,veryimportantneurologicalreasons.Iwontgettoodeepintoithere,
    butbasicallythisisthereprangetooptimizestrength(ifyou'relookingforbig,puffy,bodybuildermuscles,
    810isthereprangeyouwant).Allsetsshouldbewithaweightyoucandoatleast4times,butnotmore
    than6.Ifyoucandomorethan6reps,addweight.Ifyoucantdo4reps,takeweightoff.Thisforcesyouto
    constantlygetstronger,withoutbeingtooheavyordangerousorrequireyoutogetconstanthelpfroma
    spotter.
    Definitelygiveyourselfrestbetweensets,butnotmorethan90seconds.Iwouldusuallytakethefull90
    secondsbetweensets,becauseifyou'reliftingheavy,you'llneedtherest.
    Thisprogramdoesrequireyoutokeeptrackofyourweightsalittlebit.Youdonthavetogocrazywith
    trackingappsoranythinglikethat.Useanotepadifyouneedit.Justrememberwhereyourweightwaslast
    timeyoudidthatexercise,andstartthere.
    NOTE:Ifyouareyoungandsuperenergetic,2xaweekwiththisprogrammaynotbeenoughofaworkload
    foryou.Ifthat'sthecase,go3ormaybeeven4xaweek.Or,combinethisworkoutwiththesprint/pushup
    workout,anddothistwiceandthattwiceaweek.
    Ifyouseeresultsandyouwanttolearnmore,thereareatonofplacesyoucangofromthisbasicprogram
    tosomethingmoreadvancedthatwillproduceevenbetterresults.Hereareafewplacestogetstarted:
    FurtherReading:
    StartingStrength:Thisisthebiblewhenitcomestounderstandingyourmusclesandhowtostrengthtrain
    effectively.
    StrongLifts5x5Program:Oneofthemostsuccessfulstrengthbasedliftingprogramsonthemarket.
    PavelTsFoundationsofStrength:Abeginnersprogramaimedatlayingthefoundationsforproper
    strengthtrainingusingkettlebells,barbells,dumbbells,andsandbags.
    3.SpecialtyGyms,TrainingIncluded
    Crossfit(orsimilarHighIntensityIntervalTraining[HIIT]programs)
    Cost:~$120month(varieswidelydependingonlocation)
    Timecommitment:23x/week,60minsperworkout
    MinimumEffectiveDose:Crossfitisbasicallyjustthenameforaspecificexerciseprogramthat
    incorporatesallthebestpracticesofHIITandfunctionalstrengthtraining.
    Exercises
    ThereisnooneCrossfitworkout.Thepointisthateveryworkoutisdifferent.Ideallywiththeexceptionof
    thebenchmarkworkoutsIshowyoubelowyou'llneverdotheexactsameworkouttwice.Herearesome
    famouscrossfitbenchmarkworkouts:
    Fran
    21/15/9fortime
    Barbellthrusters
    Pullups
    WhatthismeansinEnglish:Complete21thrustersfollowedby21pullups,15thrustersfollowedby15
    pullups,and9thrustersfollowedby9pullups.[Ifyoudontknowwhatbarbellthrustersare,heresavideo.]
    Agoodtimeis5minutes.Therecordis1:53(Ithink,thatspecifictimemaybeindispute,therecordis
    closetothatthough).Forreference,mypersonalrecordis3:52.
    Cindy
    20minutes,AMRAP
    5pullups
    10pushups
    15squats
    WhatthismeansinEnglish:In20minutes,youhavetocompleteasmanyrepsaspossibleof5pullups,
    10pushups,and15airsquats,eachfullcircuitcountingas1rep.
    Agoodscoreis20reps.Therecordis38.Forreference,mybestscoreis28.
    Helen
    3roundsfortime
    400msprint
    21kettlebellswings(24kg)
    12pullups
    WhatthismeansinEnglish:Completethreeroundsofa400metersprint,21kettlebellswings,and12
    pullupsasquicklyaspossible.
    Agoodtimeis10minutes.Therecordis6:59(Ithinkthat'sright,itmightbeatadlower).Forreference,my
    besttimeis7:58.
    RoutineNotes
    ThedifferencebetweenCrossfitandotherprograms,andwhatmakesitsopopularandeffective,isthatyou
    dothisprogramwith1)atrainerand2)agroupofotherpeople.
    HavingacertifiedCrossfittrainertheremeansthatyougetexpertlevelinstruction,soyouaredoingallyour
    exercisestherightway,withtherightform.Crossfitinstructorsare(usually)veryknowledgeableandskilled
    inexerciseandproperform,andcanteachandinstructyouverywell.
    Andthesocialaspectcannotbeoverlooked.Havingotherpeopleusuallythesamepeopleoverand
    overworkingoutwithyoucreatestwothings:1)competitionovertheworkout,whichisfunandpushesyou
    harder,and2)asocialaspectthatincreasesyourworkoutcomplianceandenjoyment.Someofmybest
    friendsnowarepeopleImetdoingCrossfit.Itattractsandretainsatypeofpersonthatisgenerallypositive,
    hardworking,andfuntobearound.
    Plus,ifyoureaguy,thereistheaddedbenefitthatCrossfitisanAWESOMEwaytomeetgirls.Andnot
    justanygirlsgirlswhoareinshape,thatcareaboutthemselvesandtheirbodies,andarecoolandsocial.I
    metmycurrentgirlfriend,whoisanamazinggirlinallways,throughCrossfit.
    Ifyoucanaffordit,IHIGHLYrecommendCrossfit.Itreally,reallyworks.
    Conclusion
    Thereisnowayaroundthefactthatputtingstressonyourmusclesandmakingthemstrongerisakey
    elementtonaturallyincreasingyourtestosterone.Youhavetomoveheavythingswithameasureof
    intensity.Butworkoutsdon'thavetobeboringorannoying.Igaveyoufourgreatoptions,feelfreetopick
    somethingelseifyoureallylikeitthereisnoonespecialworkoutthatisthekeytotestosterone,it'sjust
    ANYdecentworkoutthatincludesheavyweightandintensitythatisimportant.
    SleepProperly
    Iputthissectionthird,butmanywouldargueitshouldgofirstinimportance.Thisisbecauseifyoudo
    everythingelseright,butdon'tgetenoughqualitysleep,you'llseverelylimityourtestosteroneresults.The
    factis,thereisnosinglethingyoucandothatismorecrucialtotestosteroneproductionthangettingas
    muchqualitysleepasyourbodyneeds.
    Thereareseveralreasonsforthis,mostofwhichIpersonallythinksciencedoesnotquitefullyunderstand
    yet.Regardless,whatwedoknowisthatsleepissupercrucialtotestosteronebecausevirtuallyallofthe
    bodystestosteroneisproducedwhileyousleep(http://www.ncbi.nlm.nih.gov/pubmed/15914523),anda
    lackofsleepinhibitsitsproduction(http://jama.jamanetwork.com/article.aspx?articleid=1029127).
    NotonlydoesthequantityofyoursleepimpactT,butqualitymatterstoo.REMsleepepisodesarewhen
    thequantityofTinyourbloodstreampeaks,andfitfulsleepthatmissestheseepisodesleadstolower
    longtermtestosteronelevels(http://www.ncbi.nlm.nih.gov/pubmed/18519168,
    http://www.ncbi.nlm.nih.gov/pubmed/11238497).
    Ifeellikethisshouldn'tbehardtopersuadeyouaboutthough.Imean,whodoesn'tlikesleeping?Nowyou
    canjustifysleepinglateandspending9hoursinbed:it'snecessaryforyourhealthandyourhormones.
    HowtoSleepProperly:
    Writingasectionaboutsleepisalittleweird,simplybecauseyou'vebeendoingityourwholelife.And
    exceptforinsomniacs(whohaveawholedifferentsetofissuestoworryabout)everyonethinkstheyre
    perfectlyfineatit.
    Andtheyreallperfectlywrong.Thefactis,mostAmericansaresleepdeprived.
    Beyondthat,mostAmericansdon'tgetqualitysleep.Thehumanbodyisdesignedforaverydifferent
    environmentthantheonemostpeoplesleepin.Thereare8keyareastofocuson,andI'lltellyouwhatthe
    idealsituationisforeachone.Thecloseryougettofollowingallofthesesuggestions,thebetter.
    Butagain,likewithfood:Don'tworryaboutbeingperfect.Justbegood,andthat'llbefine.
    Bedroom:
    Youreally,reallyshouldfindawaytosleepinapitchblackroom.Andbypitchblack,Imeannolightatall.
    Notasinglephotonifyoucanswingit.Thismakesahugedifference.Irecentlymovedmybedintomy
    walkincloset(whichisbigenoughformybed)thathasnowindows,andnowthatIsleepinpitchblack,I
    easilyfallasleep,stayasleepfor8to9hoursanight,andwakeupeverymorningfeelingrefreshedand
    energized.ThatwasVERYhardformebefore.Blackoutcurtainsalsoworkreallywellifyoucan'tmoveinto
    yourcloset(thosearethetypemosthotelshave).
    Ifyoucan'tswingatrulypitchblackroom,attheveryleastuseasleepmaskoveryoureyes.Oranything
    thatlimitstheamountofambientlightwhenyousleep.Thatmeansyouralarmclockwiththeredlight.That
    meansyouriphonelight.ThatmeansALLLIGHT.Thisisthesinglemostimportantfactortogettinggood,
    healthysleep:eliminating(orlimiting)ambientlight.
    Nighttimelightexposure:
    Thisistheotherwayyourbodygetsthewrongkindoflightatnight:screens.Electronicdeviceslikethe
    computeryouarereadingthisonrightnowproduceabluelightthathasasimilareffectonourmelatoninas
    highintensitylightlikesunlight.Thismakesitmuchhardertofallasleep.Ithoughtitwasbullshit,untilI
    testeditandwasamazedbytheresults.IfoundmyselffallingasleepmuchquickerwhenIfiguredouthow
    toeliminatethebluelightsofelectronicscreens(seebelow).
    Ideally,avoidscreensfor1.52hoursbeforegoingtosleep.Iknowthat'sunrealisticformostpeople,even
    meit's10pmasItypethisbook.
    TheeasiersolutioniswhatIuse:f.luxsoftware.It'sfree,anditconvertsyourcomputersbluelighttosoft
    candlelight,whichdoesn'tinhibitsleep.
    Or,youcanbuyBlueLightBlockingShades.Yes,they'rekindagoofy,buttheyreally,reallywork.
    Consistency:
    Ourbodiesworkonaveryconsistentdaynightcycle(calledacircadianrhythm).Thesimplisticexplanation
    isthathumansaredesignedtowakeupwhenthesuncomesup,andgotosleepwhenitgoesdown.This
    isgeneticallyprogrammed.Wedoitevenwhenlockedintoplaceswherewecan'tseethesun
    (http://informahealthcare.com/doi/abs/10.1081/CBI100101056).Ifyoucansetyoursleepschedulelikethis,
    it'sidealforyourhormonalhealth.
    Now,ofcourse,thisisutterlyunrealisticformostpeople.Idon'tevendothis.Onlyoldretiredpeopleand
    peoplewithoutelectricitycanliveasunuptosundownexistence.
    Sohere'sthenextbestthing:Createaconsistenttimeyougotobedeverynight.Ifyoucanestablisha
    consistentbedtime,saymidnight,thenyourbodywillinevitablyadjustandyou'llwakeupatthesametime
    everydaytoo,inthatcase8or9am.Ifyoucandothat,it'salmostasgoodaslivingatrueday/night
    circadianrhythm.
    Temperature:
    Humanssleepbestatcoolertemperatures,mainlybecauseitlowersourbodytemperature,whichoccurs
    naturallyduringsleepanyway.Mostpeoplesleepbestbetween6570degrees.Ikeepmywalkinclosetat
    65degrees.It'sawesome.
    SleepEnvironment:
    Theconventionalwisdomistonotengageinanyotheractivitiesinbedbesidessleepingandsex.The
    sciencesuggeststhatithelpstoteachyourbrainthatthebedisaplaceforsleep.
    Iseethelogicinthis,butIhavetobehonest:IreadeverynightbeforeIgotobed,andIreadinmybed.It
    doesn'tseemtobotherme.IgrewupreadinginmybedbeforeIwenttosleep,andatthispoint,itfeels
    weirdnottodoit.Butagain,mostevidenceindicatesthatthisinhibitssleepforsomepeople.
    Youshouldtestthisonyourself,andseehowitworksforyou.Myguessisthatifyou'reoneofthepeople
    whohaveproblemsfallingasleep,thisisimportantforyou.Ifyoudon'thavethatissue,thisisn'tabigdeal.
    Consumption:
    Whatyoueathasahugeimpactonhowyousleep.I'llcoverthebigthingshere,mostofthemshouldbe
    obvious:
    Stimulants:Minimizeallstimulantspast4pm,especiallycaffeine,asitisoneofthebiggest.Thisincludes
    chocolate,whichhasalotofcaffeine,thoughnotasmuchascoffee.
    Alcohol:Limityouralcoholto12drinks,makesurethelastdrinkisabout2hoursbeforebed(becauseits
    astimulantbeforeitsadepressant).AlcoholsuppressesdeepandREMsleep,anditcancause
    dehydration,sodrinklotsofwaterbeforeyougotosleep.
    Eating:Becarefuleatingtoomuchrightbeforeyougotobed.It'snevereasytosleeponasuperfull
    stomach.
    Napping:
    Yes,nappingduringthedayisfine.Ifyou'retired,sleep.Theidealtimeisthenaturalslumpincircadian
    rhythmthatoccurs68hoursafterwakingup,whichusuallycoincideswith24pmintheafternoon.Make
    sureyoudontnaptoolateortoomuchitmightmessupyoursleepschedule.Itseemsthatthemaximum
    naptimeisabout45minutesorless.Anythingmorestartstomesswithyoursleep.
    IfYouHaveProblemsFallingAsleep
    Asidefromactual,neurologicalsleepdisorderswhichshouldbeaddressedbydoctors,notebooksthe
    vastmajorityofinsomniaistheresultofunaddressedanxiety.Basically,theemotionsthatyouwon'tface
    duringthedayarekeepingyouupatnight.Seriously,thatiswhyyou'retossingandturninginyourbed.
    IaddressthisinmoredepthintheAdvancedConceptssection(underEmotion&Thought),oryoucanread
    moreaboutithereandhere.ButI'lltellyoumyonestepgotostrategywhenIcan'tsleep:
    A510minuteicecoldshower.
    Iknow,itsoundsfuckingcrazy,butIdoitfortworeasons:
    1.Itspikesyourtestosterone:Seriously,theresearchonthisisveryclear(Icoverthisindepthinthe
    AdvancedTopicssectionaswell).
    2.Nothingputsmeoutfaster.IfIcanmakeitthroughfiveminutesoffreezingcoldwater,99%ofthetimeI
    amcompletelyoutwithin10minutes.It'sliketakinganAmbien,butyoudon'twakeupnakedwalking
    aroundonthefreeway.
    Thereareplentyofothersolutionsforsleeping,butItrytoavoidthembecausemostofthemfuckwithyour
    hormonalbalance.Forexample,lotsofpeopleusemelatoninasasleepaid.Itworksgreat,buthere'sthe
    problem:melatoninisahormone,andextendeduseofitcancauseallsortsofotherhormonalissues,
    especiallyinmen.
    Ifyoucanavoidusingsleepingpills,avoidit.
    What'sTheMED?:
    TheMinimumEffectiveDoseforsleepcouldnotbesimplerorclearer,soIwontmincewords:
    89hoursofsleep,inacompletelydarkroom,everysinglenight.
    That'stheminimumeffectivedose.Youcan'tcheatit.
    NOTE:Ifyouareoneoftheabout1520%ofpeoplewhocanfunctionverywellonlessthan8hoursof
    sleep,that'sgreat.That'sthecoolthingaboutsleepingproperly:It'sprettymuchimpossibletooversleep.
    Whenyourbodyisdonesleeping,itwakesuprefreshed(unlessyouaredepressed,butthat'sadifferent
    issuealtogether).Andifyou'reoneofthe1520%ofpeoplewhoneedmorethan9hoursofsleep,don'tfeel
    guiltyabouttakingthattime.Thereisnotalwayscorrectamountoftimeyoumustsleep.Listentoyour
    body,sleepuntilyoufeelrefreshed,andyou'llbegood.
    WhatElseWorks?:
    Nothing.ThereisliterallyNOalternativeatleastcurrentlyknowntomethatreplicatessleep.Andyes,I've
    lookedatallthesleephackingplansoutthere,andyes,Itestedsomeofthem,andyes,Ithinktheyareall
    bullshit.Andno,noneareshowntoactuallyworkorbeconsistentlysafelongterm.Atleastnotyet.
    Theremaybealternativesoutthere,andiftheyarediscoveredandshowntowork,thenI'llhappilychange
    mymind.Butsleepisoneofthosephysiologicalprocessesthatisbothtotallycrucialtohealthand
    criminallymisunderstoodbyscience.SountilIseeandexperiencetheproof,I'mnotbuyingany
    recommendationthatincludesanythinglessthanafullnightssleep.
    Ifyou'restillskepticalaboutthisespeciallyasitrelatestotestosteronethinkofitthisway:Justabout
    everylivingthinghastosleepproperly,oritdies.Wedon'treallyunderstandwhythisis,andIwon'tbore
    youwithmytheoriesorideas,becausetheyaren'trelevanttowhyyou'rereadingthisbook.Whatisrelevant
    iswhatincreasesyourtestosterone,andthereisnowayaroundthissimplefact:
    Propersleepiscrucialtonaturallyincreasingyourtestosteronelevels.
    Testing&Measuring
    Isplitthissectionout,becausethoughIthinkgettingregularbloodtestsisveryimportant,anddoingother
    baselinemeasurementsisreallybeneficial,it'snottrulyrequiredfortheMinimumEffectiveDose(whichis
    supposedtobejusttheMINIMUM).Again,ifyouonlycareabouttheMEDplanandnothingelse,youcan
    skipthissection.
    WhatAreBloodTests?
    Iamgoingtoassumethatmostofthereadersofthisbookarefamiliarwithaconventionalbloodtest.Ifyou
    arenotifyou'veliterallyneverhadabloodtestorevenblooddrawnreadthisandit'llexplaineverything.
    WhyWorryAboutBloodTests?
    Herearethereasonsbloodtestingisimportantandshouldbesomepartofyourpersonaltestosteroneplan:
    1.Tomeasureanyprogressintermsoftestosterone,youneedtoknowwhereyoustarted,whereyouare
    going,andwhatgotyouthere.Themostimportantpartofexperimentationismeasuringresultsovertimeto
    seewhatworks.IfyouplantodoanythingbeyondtheMEDplantodoyourownexperimentsthenyou'll
    needabaselineandawaytoseetheimpactofchanges.
    2.Youneedtomakesureyouactuallyhavelowtestosterone.Mostmenthinktheyneedtoincreasetheir
    testosteronebecausetheyfeeloff,butifthatfeelingisntcomingfromlowtestosterone,youneedtolook
    atothercauses.Godforbidyouhavesomeawfulillness,don'tknowitandjustselfdiagnosewithlow
    testosterone,thenmissawindowtogettreatmentforarealdisease.Ofcourse,thisisrarelythecase,butI
    mentionitbecauseit'snotunheardof.
    How&WhereToGetYourBloodWorkDone:
    Now,what'sgoingtobedifferentaboutthissection,atleastforsomeofyou,isthatI'mgoingtorecommend
    thatyounotonlygetbloodtests,butthatyougetthemyourself,youtrackyourownchanges,andyoutake
    chargeofyourownhealth(atleastinthisarena).Thisisasopposedtowhatmostpeopledo,whichisrun
    everythingthroughtheirdoctor.
    Whydoityourselfinsteadofrunningitthroughyourdoctor?Thefirstandbiggestreasoniscost.It'susually
    80%cheapertodoitthisway.Andwhat'sfunnyisthatyou'dbeusingtheEXACTsamelabsthedoctors
    sendyourbloodto.Oftentimes,it'sevendrawnbythesamephlebotomist(bloodnurse).
    Butthebiggerreasonisthat,tobehonest,Idon'tthinktherearemanydoctorsinAmericarightnowwho
    haveanyideawhattheyaretalkingaboutintermsofhormones.Thedoctorswhospecializeinhormones
    knowhowtodoonething:Sellyouhormonereplacementtherapy.Thisisafterthemedicalestablishment
    hasspentdecadestellingyoutoeatthingsthatdestroyyourbodyandendocrinesystem.Itslikewhenthe
    Chineseshootpoliticalprisoners,thensendthefamilyabillforthebullet.Andthisisassumingyourdoctor
    willevengiveyouyourtestresults.You'dbeshockedbyhowmanydoctorsseemtothinktheyaretheonly
    oneswhoareallowedtolookatalabreport.
    Idon'twanttogoonatangenthereaboutalltheproblemswithWesternmedicinethat'snotwhatthisbook
    isabout,norisitreallyevenonpoint.Thepointissimple:Forbasicbaselinetestingandmeasurement,you
    dontneeddoctors.Forthisatleast.*Infact,thereareseveraloptionstogetyourbloodworkdone.Hereare
    someoftheeasiest,bestandcheapest:
    1.PrivateMDLabs:LipidPanel($51)andTestosterone($48)
    2.AnyLabTestNow:LipidPanel($49)andTestosterone($79)
    3.HealthTestingCenters:LipidPanel($39)andTestosterone($129)
    4.RequestaTest:LipidPanel($29)andTestosterone($129)
    Yourotheroptionistogetyourbloodworkdonewithacompanythatdoestrackingaswell,like
    WellnessFXorInsideTracker.Thisissignificantlymoreexpensive,andyoucanactuallyusetheirtracking
    serviceswithoutusingthemtodoyourbloodwork.WellgoovertheseoptionsintheTrackingsection.
    [*Forotherthingslikeemergencymedicineandsurgeries,yes,ofcourseyouneeddoctors.Theyarentall
    badbyanymeans,theyjustknowwaylessthantheythinktheyknow,especiallyaboutcomplicated
    subjectslikehormonesandnutrition.]
    WhatYouNeedToKnow
    Now,onceyougetyourbloodworkdone,you'llgetalabreportback.Thelabreportmaylookalittle
    intimidatingatfirst,butit'snothardtounderstand.Ifyourestrugglingtounderstandalltheacronymsand
    jargon,justreadthis.Thebloodworkthatwerecommendyouget(TestosteroneTestandLipidPanel)looks
    atsevenbaselinenumbers.Usethefollowinginformationtojudgewhereyoustand:
    1)TotalTestosterone
    WhattoShootFor:700+ng/dL
    DangerZone:Under500ng/dL(whichisprobablywhereyouareifyou'rereadingthisbook)
    2)FreeTestosterone
    WhattoShootFor:100+ng/dL
    DangerZone:Under60ng/dL
    3)HDL
    WhattoShootFor:60+mg/dL
    DangerZone:Under40mg/dL
    4)VLDL
    WhattoShootFor:20orlessmg/dL
    DangerZone:40+mg/dL
    5)Triglycerides
    WhattoShootFor:Under100mg/dL
    DangerZone:200+mg/dL
    TrackingBloodChanges
    Thefinalthingyouneedtodoistotrackyourchangesonanongoingbasis.Therearemanywaystodo
    this,hereareafewofthem:
    1)UseacompanylikeWellnessFXorInsideTracker.WellnessFXiscompletelyfreetouse,andInside
    Trackercharges$49.Inbothcases,youinputyourownbloodtestresults.Theyalsocanbookbloodtests
    foryou,butchecktheirpricesagainsttheplacesIlistI'veneverseenthemcheaper.
    Ifyoureallywantasimple,AZsolutionandyouarenttooconcernedaboutmoney,yourbestbetisthe
    PerformanceTestatWellnessFX.Youllgetalltheinfoyouneed,plusawholebunchofothervaluabledata,
    expressedinareallyeasytounderstandway.
    2)DownloadaniPhone/AndroidApp,andusethat.ThetwomostpopularareBloodWorkLiteandMy
    BloodTest.
    3)Useaspreadsheet.Theresnothingsocomplicatedaboutthedatayouretracking.Itsassimpleas
    openingupanExcelfileandinputtingyourdatamanually.
    NOTE:Ifyourbloodworkidentifiessomemajordeficiencyorproblem,I'drecommendgoingtoadoctorand
    havingitcheckedout.Doctorsdon'treallyknowhowtooptimizeyourhealth,buttheydoknowhowtofix
    mostacuteproblems,andifyouhaveanacuteproblem,don'tjusthopeforthebest.Getitfixed.
    TrackingWeight
    Idontthinkitssupercrucialtokeeptrackofyourweight.Idoit,butitsnotanecessarypartofgetting
    yourtestosteroneup.
    Thatbeingsaid,ifpayingattentionandseeingresultshelpstokeepyoumotivated,thendoit.Trackingyour
    weightisreallyeasy.IusetheWithingsscale,whichIconnectedtomywifianditautomaticallykeeps
    preciserecords.
    Onenoteonthis:Weightbyitselfisoftennotagreatwaytomeasureprogress(ofanysort),especiallyif
    youaredoingseriousstrengthtraining.Thisisbecausemuscleisdenserthanfat,andifyoureadding
    musclewhileyoulosefat,thenyourweightmaynotchangedrastically.
    Theidealsolutionisweight+bodyfattesting,butprecisebodyfattestingisarealpainintheasstodo.
    TheWithingsscaletracksbodyfat,butitsjustusingsomebullshitBMIalgorithm,there'snotactualfat
    measurement.EventheBEIscalesaren'tthatgreat.Atbest,they'regoodattrackingchanges,not
    absolutes.
    TheeasiersolutioniswhatRobbWolfrecommends:Pictures.Takeapictureofyourselfwithyourshirtoff
    beforeyoustarttraining,thentakeoneeveryweekorso.Evenifyourweightdoesntchangemuch,youll
    seethedifferenceinbodycompositionwhichiswhatreallymatters.
    TrackingStrength
    Trackingyourstrengthisagain,veryoptional,butagain,verymotivatingandfuntodo.
    Thewaymostseriousliftersdothis,andmostCrossfitgymsIknowof,isbykeepingtrackofyour1RM
    (onerepmax).IdoitsimplybecauseintheprogramIworkoutin(StrictlyStrength@TravisCounty
    StrengthinAustin,TX),weoftendo1RMtestingtomeasureourgains.ButifIwasworkingoutonmyown,I
    wouldprobablyneverdoa1RM.
    Thepointisnottotrackyour1RM.Ifyoupickakettlebellworkout,thenthisofcoursemakesnosense.The
    pointistotrackyourprogressinwhateveritisyou'redoing.Ifyou'reonlydoingpushupsandsprints,then
    payattentiontohowmanypushupsyoucandoinarow,andhowmuchrestyouhavetotakebetween
    sprints.
    Progressisinspiringandcompellingandtrackingitmakesthisprocessenjoyable.Whichiswhatlifeshould
    belike,especiallywhenyouretryingtomakeimprovementstocriticalareasofyourhealth.
    TheMinimumEffectiveDosePlan
    Thissectionisnothingnewit'sthesamethingsIjusttalkedaboutinthepriorsections,exceptthisis
    ONLYtheminimumyoucandoandstillgetresults.Everythingelseiscutout,justtheessentials.That'sall
    thisplanis:thesimplestsetofactionsthatwillgetyouresults.
    Thatdoesn'tmeantheresultswillbesmall.Formostmen,thisplanwillproduceverygoodresults.I'veseen
    thisplandoublethefree&totaltestosteroneforalotofguys(tripleinsomecases).Noguaranteesof
    course,butthisplanisaneasyandeffectiveplacetostartifyouwanttonaturallyincreaseyour
    testosterone.
    Ifanyofthisisconfusingoryouwantmoreinfo,justreferbacktothesectionsonthesesubject,theyare
    coveredindepth.
    Eating
    TheSlowCarbDiet:
    1)Avoidwhitecarbohydrates(oranycarbohydratethatcanbewhite):Ifitisacarb,anditcanbe
    whote,don'teat.Thislistisallofthesethings,incaseyou'reconfused:
    nobread
    nosugar
    norice
    nocereal
    nopasta
    nopotatoes
    nothingbreaded
    nonoodles(thataremadefromriceorflour)
    Yes,Iknowthosefoodscanbedelicious.Theyalsomakeyoudisastrouslysick,andimpairyourbodies
    abilitytomaketestosterone.Cutthemout.
    2)Eatthesamefewmealsoverandover:Mostpeoplearemuchmorelikelytostickwithadietplanifit
    doesntinvolvealotofdecisionmaking.Onewaytodothatistoeatsamefewmealsrepeatedly.Illgive
    yousomeguidelinesforcreatingthesemealsfurtherdown.
    3)Dontdrinkcalories:DonotdrinkANYTHINGthathascalories.Nomilk,fruitjuices,regularsoda,etc.
    Youcandrinkmassivequantitiesofwater,andasmuchunsweetenedicedtea,tea,dietdrinks,coffee
    (withoutcream),orothernocaloriedrinksasyouwant.
    4)Donteatfruit:Alotofpeoplethinkthatbecausefruithasvitaminsandnutrients,theycaneatasmuch
    astheywant.Fruitisalsoloadedwithsugarand,therefore,offlimits.
    5)Takeonedayoffperweek:Thisismosteveryone'sfavoritepartofthisdiet:Theoffday.Eatanything
    andeverythingthatyouwant.Thisisusefulbothpsychologically(becauseitmakestherestoftheweek
    easier)andphysically(becausespikingcaloricintakeincreasesfatlossbykeepingyourmetabolismfrom
    downregulating).Soifyoufeellikeyouaregoingtomissbreadandpastatoomuch,justsaveitallforone
    dayaweek,andpigoutthen.Problemsolved.
    Iwilltellyouthis:ThefirstfewmonthswhenIwasontheSlowCarb,Iwouldgonutsonoffdays,andfeel
    likeshitafterwards,andgainatonofweight(whichadmittedly,allfelloffwithinadayortwo).Irealizedthat
    IwaseatingmorethanIevenwantedto,andeatingthingsIdidn'tevenlike,justbecauseitwasanoffday.
    SoIaddedapersonalrulethatmyoffdayswerestill"glutenfree."ThiswayIcouldgetlotsofsugaryand
    carbytreats,likeicecreamandfrenchfries,butnothavetheawfulwheatimpactonmybodyandmy
    hormones.Ifeltlikeitimprovedthedietalot,atleastforme.
    WhatCanYouEat?
    Alot.ThisisSUCHaneasywaytoeat.Infact,thisisbasicallythewayhumansatefor,oh,100,000years
    orsobeforetheadventofagriculture.
    WhatdoesanaveragemealontheSlowCarbDietlooklike?Theeasiestwaytocreateamealplanisto
    mixandmatchtogetheronefoodfromeachofthefollowingcategories:
    Proteins:Eggs,chicken,steak,beef,pork,lamb,fish.Prettymuchanyanimalflesh.
    Legumes:Lentils,Blackbeans,Pintobeans
    Vegetables:Spinach,sweetpotatoes,Asparagus,Peas,Mixedvegetables,Broccoli,Greenbeans,
    Sauerkraut(oranypickledorfermentedvegetable).
    NOTE:Ifthereisonethingyoureallyneedtopayattentionto,itsthatyouneedtomakesureyouadd
    enoughlegumesorgoodstarchestoyourmealstomakeupforthelostgrainsandsugars.Abigproblem
    peopleontheSlowCarbDietfaceitbeinghungryalotatfirst,butthat'sbecausetheyaren'teatingenough
    fatandlegumestoreplacethecaloricloadofthelostsugarsandgrains.
    That'sit.Ifyouneedmoreinformationormoreideas,useanyofthefreeresourcesbelow:
    MoreInformation:
    Theoriginalpostthatstartedthis
    TheFourHourBody
    TheSlowCarbSubreddit
    SampleSlowCarbMealPlan
    SuccessStories
    Recipes:
    TheSlowCarbCookbook
    FourHourBodyRecipes
    SlowCarbDietonPinterest
    Tools:
    CanIEatIt?
    Exercise
    BasicStrengthTraining
    Timecommitment:2xaweek,4560minsperworkout
    Program:
    Day1(Monday):
    Shortwarmup
    Squat,5setsx46reps
    BarbellOverheadpress,5setsx46reps
    BentOverRow(barbellispreferable,butcanusedumbbells),5setsx46reps
    Day2(Thursday):
    Shortwarmup
    Deadlift,5setsx46reps
    BenchPress,5setsx46reps
    Pullups,5setsxAMAP(asmanyaspossible)
    HowToSquatProperly:
    http://www.youtube.com/watch?v=Dy28eq2PjcMorhttp://www.youtube.com/watch?v=LLwiGkywKN4
    HowToOverheadPressProperly:
    http://www.youtube.com/watch?v=F3QY5vMz_6Iorhttp://www.youtube.com/watch?v=KWeRuB9uWNE
    HowToBentOverRowProperly:http://www.youtube.com/watch?v=YCg1YxMt3oYor
    https://www.youtube.com/watch?v=boxbOSGwD4U
    HowToDeadliftProperly:
    http://www.youtube.com/watch?v=4qRntuXBScorhttp://www.youtube.com/watch?v=f0bYgp8uR8
    HowToBenchPressProperly:
    http://www.youtube.com/watch?v=gRVjAtPip0Yorhttp://www.youtube.com/watch?v=33mjoyc5JbE
    HowToDoPullupsProperly:
    http://www.youtube.com/watch?v=HQa7iV9sE_worhttp://www.youtube.com/watch?v=0Ig8DQXLeD0
    RoutineNotes
    Heresthekeytothisworkout:FORM.Youneedtopayalotofattentiontoyourform,especiallyonthe
    squatanddeadlift.Theybothlooklikeverysimpleexercises,andinsomewaystheyare,butifyoudothem
    wrong,theyaremuchlesseffective.AndifyouuseheavyweightsanddothemWAYwrong,youcanget
    hurt.Dontdothemwrong.Ifyoucantgethelpfromanyone,thenfilmyourselfwithyoursmartphone,and
    compareittothevideosyouseehere.
    Therepsaresetat46forverygood,veryimportantneurologicalreasons.Allsetsshouldbewithaweight
    youcandoatleast4times,butnotmorethan6.Ifyoucandomorethan6reps,addweight.Ifyoucantdo
    4reps,takeweightoff.
    Aswithallexerciseroutines,makesureyouwarmupfirst.Fiveminutesontheexercisebikeisfine.And
    thendoaverylightsetoneortwotimeswitheachexercisebeforeyoustarttheheavyloads.Sofor
    example,ifmyworkingweightonthebenchpressisinthe225lbsrange,I'lldo135lbslike10times,then
    185lbsmaybe8times,beforeIput225onandstartdoing5setsof5reps(forexample).
    Definitelygiveyourselfrestbetweensets,butnotmorethan90seconds.Iusuallytakethefull90seconds
    betweensets,becauseifyou'reliftingheavy,you'llneedtherest.
    Thisprogramdoesrequireyoutokeeptrackofyourweightsalittlebit.Youdonthavetogocrazywith
    trackingappsoranythinglikethat.Useanotepadifyouneedit.Justrememberwhereyourweightwaslast
    timeyoudidthatexercise,andstartthere.
    NOTE:Ifyouareyoungandsuperenergetic,2xaweekwiththisprogrammaynotbeenoughofaworkload
    foryou.Ifthat'sthecase,go3xormaybeeven4xaweek.
    Sleep
    I'lltrytobeasclearasIcanhere:
    Get89hoursofsleep,inacompletelydarkroom,everysinglenight.
    That'stheminimumeffectivedose.Youcan'tcheatthis.
    That'sit.Dothissimpleplanforonemonth,andyou'llgetresults.Ifyoudon'tgetresults,oryouwantmore
    results,goreadthroughthebookandstartaddingthings.
    OneTypeOfAdvancedPlan:Tucker'sPlan
    Hereismycurrentdiet/exercise/sleep/thinkingprogramIuse(asofearly2014):
    HowIWorkOut:
    Iworkoutthreetimesaweek,withtwobasictypesofactivitiesstrengthtrainingandBJJ/MMA.
    StrengthTraining:
    IdoaprogramcalledStrictlyStrength(atTravisCountyStrengthGyminAustin,TX)
    [http://strictlystrengthproject.com/,http://www.facebook.com/TravisCountyStrength]
    ItsbasicallyjustatypeofCrossfit.LikeCrossfit,wedomainlydoheavily,compoundlifts+highintensity
    training.ThedifferencebetweenusandCrossfitisthatwefocusmoreonhighloadslowlifts(squat,deadlift,
    etc),wedoaslightlyhighervolume,awealsocombinetheseliftswithagilityandexplosivemovements.
    IworkoutintheMonday&Thursday530pmclasses.
    Includingwarmupsandstretchafterwards,theseworkoutsareanhour.Itsonlyabout3040minutesof
    actuallifting.
    ThisisatypicalStrictlyStrengthworkout:
    1.Mobility(stretching)
    2.DynamicWarmup(thisislikejumpingjacks,bearcrawls,bandwalks,etc)
    3.WarmUpWOD(WorkoutOftheDay)
    10minuteEMOM(EveryMinuteOnMinute,wedooneround,soit's10roundstotal)
    5sumodeadlifts@135
    5burpeesoverthebar
    5cleanandpress@135
    4.StrengthWOD(StrengthWorkoutOftheDay)
    Backsquats,AHAP(AsHeavyAsPossible)
    108642,yourlastsetshouldbeyour2repmaxweight
    10Boxjumpsbetweeneachset,24inches
    5.FunWOD("Fun"WorkoutOftheDay)
    5roundsfortime:
    200msprintw/80lbsandbag
    10dumbbellpushups
    10dumbbellcurls
    10pullups
    BJJ/MMA:
    IrollonSundaysorFridays,sometimesI'llgotwiceaweek
    IusuallydoBJJ,sometimesIllputontheglovesandactuallysparMMAorMuayThai
    Theseworkoutsarenevermorethan4560mins
    SometimesIplaybasketballinstead,whenIminjuredordontfeellikefighting
    HowIEat:
    Basically,IeattheAncestralDietthatItalkaboutinthe"EatProperly"section.Herearemypersonaldiet
    details:
    WhatIFocusonEating:
    Proteins:
    Hormoneandantibioticfreerangemeats(steak&lambespecially,butalsochickenandgamemeats)
    Lotsofbonebrothsandorganmeats
    Freshshellfish(espoystersandmussels)
    Fresh,wildcaughtfish(sardinesandsmallfishmostly,theloweronthefoodchainthebetter,toreduce
    accumulationoftoxins)
    Carbs:
    Anyfresh,greenvegetables
    Starchy,rootvegetables(sweetpotatoes,radishes,beets,carrots,yucca,etc)
    Legumes(onlyiftheyareheavilysoakedanddrainedpriortocooking,toremovephytates)
    MostfruitisOKinmoderation,butNOstraightjuices.Musteatitwiththefiber,thisreducestheinsulin
    spike.
    Fats:
    LotsofgrassfedIrishbutter
    Lotsofcoconutoil
    Lotsofbonemarrow
    Almostanyproperlyfermenteddairy(meaningithaslivebacteriaculturesinit):greekyogurt,sourcream,
    kefir,cheese,etc
    Moderateoliveoil,onlyasasaladdressingordrizzle(Irarelycookwithit,b/cofoxidation)
    Moderatetreenuts,usuallyraw(almonds,brazilnuts,pecans,etc)
    Alcohol:
    Wine(34timesaweekIwillhaveaglassofwineortwowithdinner)
    Vodka(23xamonth,andmostlyDeepEddySweetTeaandRubyRedGrapefruitVodkas)
    WhatIAvoidEating:
    Noaddedorprocessedsugar
    Nowheatorgrainofanyform
    Nosoy
    Novegetable/seedoils(canola,safflower,margarine,etc)
    Nocorn(thisisagrain,butpeopleforgetsometimes)
    Nobeer
    Verylittlerice(onlyonintenseworkoutdays,onceaweekatmost)
    Verylittlepotatoes(onlyonintenseworkoutdays,onceaweekatmost)
    WhatISupplement:
    Everyday:
    VitaminD(8000IU/saday,inthemorning)
    FishOil(5gaday,inthemorning)
    RawAlmonds(Ieatahandful,like1520,overthecourseofanormalday)
    Somedays:
    Liverpills(onheavyliftingdaysonly,2xaweek)
    ZMA(3g,rightbeforebed,usuallyonlyonlyonworkoutdays)
    BCAA(onlyonintenseworkoutdays,rightbeforetheworkout)
    Wheyprotein(usuallyonlyonworkoutdays,sometimesasalightmealreplacement)
    VitaminK2supplement(onlyonintenseworkoutdays)
    AverageFoodDay:
    Breakfast:
    Iusuallyskipbreakfast.ThisiswhatIeatinstead,anditworkswonders.IuseaMagicBullettoblendit
    together:
    1216ouncesofcoffee
    2tblsofcoconutoil
    2patsofgrassfedIrishbutter
    1tblsofraw,organiccocoapowder
    1tspoforganiccinnamon
    1tspofraw,organicvanillabeanpowder
    24dropsofstevia
    IfI'mhungry(whichIusuallyamthemorningafteraheavyworkout),thenI'llgowiththebelowbreakfast:
    2cupsofcoffeeorblacktea
    23eggs(truefreerange,Ibuythemfromalocalfarmer)
    venisonsausageorlambbellyorthickbacon
    smallservingofsauerkraut
    Lunch:
    Usuallyaverylightmeal,likeGreekYogurtw/blueberries,orafreshsaladwithsomechicken,orsome
    bonebrothandvegetables.
    Preworkout(Iusuallyworkoutaround5pm):
    10gramsBCAAs
    Somesortofnoncaffeinebasedstimulant,likePowerShotElite(IdothistoavoidcaffeineatnightifI
    workoutinthemorning,Ijustuseanormalcaffeinebasedstimulant)
    Postworkoutmeal(thisandthepreworkoutsnackareskippedonoffdays):
    Wheyproteinshakew/additives:rawcocoa,vanilla,cinnamon&stevia
    Dinner:
    someprotein(steak,lamb,chicken,fish)
    somestarch(usuallysweetpotatoes,beans,lentils,etc)
    somegreenvegetableorsalad
    aglassofredwine(IusetheCorvintodrinkaglasswithouthavingtoopenabottle,itsawesome)
    Dessert(optional):
    darkchocolate(atleast70%cocoa)
    vanillacremefraiche(thisisverylowsugar,anditsfermented)
    sometimesIllhavegreekyogurtwithhoney,ifImreallysoreandneedmoreprotein
    Sleep:
    Isleep89hourspernight,inapitchblackroom(actuallyawalkincloset,likeIsaidearlier).IfIdontget
    thismuchsleep,Itakenapsduringtheday.Inever,evercheatmyselfoutofsleep.
    TheResultsOfMyPlan
    Mycurrentrelevantblood,weightandstrengthstats.Thebloodworkaremybaselinemeasurements,
    averagedoverseveraltestsduringthepast34years,usingvarioustestingfacilities.Theweightandbody
    fatweretrackedwiththeWithingsscaleandathleteBMIconversion.Thestrengthmeasurementsaremy
    current1RM,notmyalltimepersonalrecords:
    BloodWork:
    totaltestosterone:803ng/dl(Istartedat317ng/dl)
    vitaminD:73mg/dl(Istartedat42ng/dl)
    trigylcerides:37mg/dl
    HDL:86mg/dl
    VLDL:12
    cholesterol:205mg/dl
    [Yes,theselipidscoresareright,andyes,theyarethatgood.Andno,notevenmycardiologistbelieved
    thematfirst,hehadmeretakethebloodtests.WhenItoldhimhowIeat,hewasshocked.Mostdoctors
    don'tlearnaboutnutritioninmedschool.]
    Body:
    weight:~180
    bodyfat:~8%(whenIreallywant,Icaneasilycutthisto7%andeven6%.Butgettingshredded,
    especiallyinyourlatethirties,isnotafunthingtodo.I'mhappywithaneasy8%)
    Strength(1RM):
    benchpress:255lbs
    backsquat:~300lbs
    deadlift:405lbs
    Thesestrengthlevelsaredecent,butnothingtobragabout.Remember:thepointisn'ttobethestrongest
    dudeinyourgym.Thepointistobeasstrongasyouneedtobeforwhatyouwant,andforme,that'sbasic
    health.
    AdvancedConcepts:
    Youdonotneedtoreadthissection.Ifyoupayattentiontothefundamentalsofdiet,exerciseandsleep
    thatIlaidout,youwillprobablyseethetestosteroneresultsyouwant.
    Thissectioncontainslotsofinformationaboutotherplacesyoucanlooktooptimizeyourtestosteroneonce
    youhavefirmlyestablishedthefundamentalsofdiet,sleepandexercise.
    NoticehowIsaidOPTIMIZE.Nothinginthissectionisgoingtobeabletomakeupforeatingshittyfood,
    notgettingenoughsleep,andnotdoingrealstrengthtraining.Theworstthingyoucandoistrythethingsin
    thissectionbeforeyougetyourfundamentalsstraight.Icannotemphasizethatpointenough.
    Thatbeingsaid,forsomepeopleandIwasoneofthemthefundamentalsarenotenough.Thosepeople
    haveissueswiththeirtestosteronethatthefundamentalsalonedonotfix,andthushavetofigureoutways
    tooptimizetheirlifestyletoreallygettotheheartofwhytheirtestosteronewasmessedupinthefirstplace.
    Understandingthat,thissectionservesafewpurposes:
    1.Troubleshooting:Thissectionwillalsogivepeoplewhodon'tseemanyresultsfromtheseplansawayto
    starttroubleshootingtheirhormonesandseeifpossiblytheproblemexistselsewhere.Ifyouarealready
    eatingright,sleepingwellanddoinggoodstrengthtrainingexercise,thentheremaybeanotherissuethat
    canbequicklysolved.
    2.Jumpstartplateaus:Someofyouwillseeincredibleresults,andthensettleintoaroutineandplateau
    belowthelevelyouwanttogetto.Thissectionhasatonofideasthatwillgivethosepeopleawaytojump
    starttheirplansandbeingtestingotherthingstoseewheretheycanoptimizeevenfurther.
    3.Moreresearchareas:Thissectionalsogivesthepeoplewhoreallywanttolearnmoreabouttestosterone
    afewplacesadditionalplacestostarttheirreadingandresearch.Thefactis,westilldon'tknowshitabout
    howhormonesreallyinteractwithhumansandtheirenvironment,andeverymonthitseemsbringsmoreand
    moreknowledge.Ifyouwanttobeatthecuttingedgeofthisinfo,Ihelpyougetstartedhere.
    1.MicronutrientTesting
    Ifyoureeatingrightandworkingoutandsleeping,andyourtestosteroneisstillverylow,themostlikely
    problemisthatyouhavesomespecificmicronutrientholeinyourdiet.Oneofthekeyfactorsinlow
    testosteroneformostmenisusuallysomesortofmicronutrientdeficiency.Mostpeoplecanfixthese
    deficiencieswithaproperdiet,whichiswhyIemphasizefixingyourdietfirst.
    Butnoteveryone.Thiswasmypreciseproblem.WhenIstartedreallydiggingintotestosteroneresearch,I
    wasalreadyeatingpaleoandstrengthtrainingwasverygood(mysleeppatternsthenwereOK,notgreat
    liketheyarenow).ButIwasstillinthe300400sintotaltestosterone.Thisisnotgood.Ihadtolookother
    placesformyproblem.
    ThefirstplaceIlookedwasformicronutrientdeficiencies.Basically,Ilookedtoseeifmybodywasgetting
    enoughofwhatitneededfromthefoodsIwaseating.SoIdecidedtodoamicronutrienttest.Thiscanbe
    expensive,butworthitifyoucanaffordit.
    Inmyspecificcase,itwasutterlycrucial.IgottestedandfoundoutIwasseverelyB12andmagnesium
    deficient,andslightlyB5definicient.Thiswasimportantinformationforme,asIthoughtsinceIwasalready
    eatingpaleoatthetimethatIwasgettingmorethanenoughoftheanimalproductsthatyougetBvitamins
    from.ThoughIwaseatinglotsofmeat,itwaskindashitty,lowqualitymeat,andespeciallylowqualityfats,
    andthisqualityissueswaspreventingmefromgettingtherightnutrients,whichwasimpactingmy
    hormones.AndbothB12andespeciallymagnesiumaresuperimportanttotestosteroneproduction.
    Fromthatfinding,intheshorttermIstartedtakingZMAanddessicatedliverpills,andsawimmediate
    resultsbothinhowIfeltandmytestosteroneresultsinmybloodtests.Thesetwobasicsupplementsfilled
    mymicronutrientneedsperfectly.Inthelongterm,Ididalotmoreresearchandstartedtounderstandthe
    importanceoffoodquality,andshiftedtotheAncestralDiet.
    NowthatIameatingamorebalanceddietwithspecialattentionpaidtothesourceofmyfood,Idon'treally
    evenneedthesupplementsmuchanymore.IonlytakeZMAandliverpillsondaysIdoheavylifting.
    WhereToGetTested:
    1.AnyLabTestNow:MicronutrientTest($399)
    2.DirectLabs:VitaminsPanel($329)
    Theotheroption,asdiscussedintheTestosteronetestingsection,istogotooneofthetracking
    companies,likeWellnessFXorInsideTracker.Forgoodmicronutrienttestingandtrackingpackaged
    togetherwiththeTestosteronetestingrecommendedinthatsection,IrecommendthePerformanceTestat
    WellnessFX.
    2.VitaminMegadosing
    Fillingthesemicronutrientgapsincreasedmytestosterone,butnottowhereitshouldhavebeen.SoIdrilled
    downfurther,andrealizedthatthe"recommended"rangesformicronutrientsareoftenwaywrong,especially
    foryoung,healthyguys.Forexample,therecommendedrangeforvitaminDis4050ng/mlformen.I've
    foundthatIneedtobeabove60ng/mltoseeserioustestosteroneincreases.
    Iendedupreallydivinginandtestingalotofthingshere.IamnotgoingtogettofarintowhatIdidwith
    vitaminandmineralmegadosing,becausesomeofitwasnotaltogethersafe,andthisistheexactsortof
    areathatpeoplewilltrytouseto"cheat"eatingtherightdiet.Iwasguiltyofthatsortofbehavioratfirsttoo,
    tobehonest.
    WhatIwilldoistellyouthevariousvitaminareasIbelievehavesuspicioustestranges,andI'lltellyoureal
    wholefoodsyoucaneattohelpyousupplementtheseareas,inadditiontosupplements.
    Whyrealwholefoods?Becauseifyoucangetyourvitaminsfromfoodinsteadofsupplements,you're
    almostalwaysgoingtobebetteroff.
    1.VitaminD:Superimportant.Coveredinthe"EatRight"section,readitallthere.
    2.VitaminK2:Thisisasuperimportantvitamin,anditsoftenoverlooked.VitaminK2wasonlydiscovered
    inthelastfewdecades,andit'sroleinthehumanbodyisnotfullyunderstood.FromwhatI'vereadand
    seenwithtestsinmybody,Ithinkit'sveryimportanttothebodiesabilitytosynthesizevitaminsD&A,
    whicharebothcrucialtotestosteroneproduction.
    WestonPriceiscredited(orshouldbe)withdiscoveringVitaminK2,andhefoundalsothinksitworksin
    concertwithvitaminsAandDtoamplifytheireffectsbyallowingthemtobindtocalcium.Inanexperiment
    byDr.WestonPrice,turkeysfedadeficiencydietwerepartiallyhelpedbyacodliveroilsupplementation,
    whichprovidesvitaminsAandD.However,whenhighK2butterwasaddedtotheirsupplementation,its
    effectivenessdoubled(http://www.westonaprice.org/fatsolubleactivators/xfactorisvitamink2).
    PricehasalsoshownthatwhatwethinkofasvitaminDtoxicityoroverdose,isactuallytheresultofa
    relativedeficiencyofvitaminK(http://www.sciencedirect.com/science/article/pii/S0306987706007171).
    MoreResearch:SupplementationwithVitaminK2hasbeenproventosignificantlyraisetestosteronelevels
    inrats(http://www.lipidworld.com/content/10/1/158).Onasidenote,itsalsobeenshowntoincreaseheart
    health,boneformation,andresorption.
    FoodsourcesofVitaminK2:ThebestsourceisafermentedJapanesedishcalledNatto,ifyoucanfindit,
    orotherfermentedfoodslikesauerkraut.Otherwise,pasteurized/organiceggyolks,butter,softandhard
    cheesesareallgoodsources.
    Supplements:
    SuperKwithAdvancedK2Complex:Iusethis,andloveit.
    3.VitaminA:Byitself,vitaminAisnotallthatbigofadeal,butwhenyouhavetestosteroneissues,itacts
    inconcertwithvitaminK2andDtohelpout.Youcanseesomeoftheresearchabove,andthenmorehere:
    Research:Inastudydoneon155pairsoftwins,vitaminAintakewasfoundtobesignificantlycorrelated
    withtestosteronelevels(http://www.ncbi.nlm.nih.gov/pubmed/3360302).Anotherexperiment,doneon
    guineapigs,foundthatvitaminAdeficiencyresultedinadecreaseintestosterone
    (http://www.ncbi.nlm.nih.gov/pubmed/11055546).
    Themostconvincingstudy,however,focusedon102underdevelopedyoungmenwithshortstatureand
    delayedpuberty.TheyfoundthatvitaminAsupplementation(alongwithiron)wasaseffectiveasdirect
    testosteronesupplementsinstimulatinggrowthandpuberty
    (http://www.ncbi.nlm.nih.gov/pubmed/15163330).
    SourcesofVitaminA:YoucangetVitaminAfrombeefliverorcodliveroil,redspices(likepaprika,red
    pepper,cayenne,chilipowder),brightorangevegetables(likesweetpotatoes,carrots,andsquash),and
    leafygreens(likebroccoli,kale,andspinach).
    Supplements:BeverlyNutritionDessicatedLiverPills(thesamethingsItakeforB12supplementation.See
    whyorganmeatsaresoimportant?)
    4.VitaminB12:ThiswasaspecificproblemIhad,butalsocomesupwithalotofguyswithahistoryof
    excessivealcoholconsumption(orotherdigestiveproblems),whosestomachandintestinesstruggleto
    absorbthevitaminproperly.Itsalsocommoninvegetariansandvegans,whoarentconsumingthefoods
    necessarytogetthevitamin.Asaresult,almost40%ofAmericansarebelowthesaferangeofVitamin
    B12(http://www.ars.usda.gov/is/AR/archive/aug00/vita0800.htm).Whichmeansthatwaymorearebelowthe
    optimalrange,whichIthinkisatleast700ng/dl,maybeeven1000ng/dl.
    Supplements:BeverlyNutritionDessicatedLiverPills
    5.Carnitine:Ialmostleftthisout,butthefactisIsupplementcarnitine,soitwouldbehypocriticaltonot
    talkaboutthis.Theproblemisthattheresearchinthisareaissuperconfusing,mainlybecausecarnitine
    cancomeinlike4differentformsinthebody,andnoonereallyknowshowtheyinteractwithyour
    hormonesandhealth.Iwilltellyouthis:Inmyexperience,thesupplementItakemakemereallyfucking
    horny.ButIknowotherpeoplewhousedthemandgotnothing.TheonlycorrelationIcanseeisthatit
    tendstobemoreeffectiveinoldermen,andsinceI'm38now,Iguessthatincludesme.
    Supplement:BeverlyNutritionQuadracarnPills
    NOTE:Iusuallytaketheseatnight,I'vefoundtheyworkbetterthatway,atleastforme.
    3.IntermittentFasting
    IntermittentFasting(IF)hasbecomesuperpopularinmanydietandhealthcircles,andthereasonis
    simple:Itreallyworkswell,especiallyatcuttingfat.Iuseitandbelieveinit.Ididn'treallytalkaboutthisin
    myplan,simplybecauseIfeellikeitisalittlecomplicatedforbeginners,andmostpeoplecangetthe
    resultstheywantwithouteverhavingtoworryaboutit.Besides,whenyoutellpeopletonoteatameal,
    mostofthemfreakout.I'dratherstartpeopleslow,thenletthemfigureoutthemostcomplicatedthingsat
    theirownpace.
    TherearemanydifferenttakesonIF,butthemostcommononeistosimplyeatallofyourmealswithinan
    8hourwindow.Iusenoonto8pm.Thatmeanstheother16hoursofthedayarespentfasting.Itsthat
    simple.Really,ifyoulookatthemealdistributioninmyplan[partX],Isaythatmybreakfastisoftenjust
    coffeeandcoconutoil.ThenIeatlunchatlike12or1,asnackatlike4onnonworkoutdays,oraprotein
    shakeaftermyworkout,thenanicebigdinneratlike7pm.Sameamountofcalories,samenutrients,just
    pressedintoashortwindow.
    IFistoutedforitsabilitytopackonmusclewhilelosingfat,butitworksprettywellforincreasing
    testosteroneaswell.Astudydoneonagroupofobesemenfoundthatthekindofovernightfasting
    prescribedbyIFincreasedtheirTestosteronelevelsby180%
    (http://www.ejeonline.org/content/121/5/727.abstract).Inanotherstudy,ratsfedadietbasedonIFhad
    higherTthanthenormalhighfathighglucosegroup,ortherestrictedcaloriegroup
    (http://europepmc.org/articles/PMC2607546/reload=0jsessionid=RcQf2DSDBrvjOx3EbciI.0).
    Iwon'tgotoofarintoIF,simplybecauseIdon'tconsidermyselfanexpertatit.Ihavetestedmostofthe
    protocolsthough,andthebasiconesseemtoworkreallywell.
    Wheretolearnmore:
    TheLeangainsGuide
    BeginnersGuidetoIntermittentFastingonNerdFitness
    BenefitsofIntermittentFastingonMarksDailyApple
    Man2.0EngineeringtheAlphabyJohnRomanielloandAdamBornstein
    4.ColdSubmersion
    Italkedaboutthisbrieflyinthe"SleepWell"sectionofthebook.Itestedusingcoldshowerstoboostmy
    testosteroneafterTimFerrisstoldmeaboutitwhenhewasdoingthe4HB,andthoughitworked,Ijust
    couldn'tfuckingdealwithtakingcoldshowersallthetime.Whyworkhardandachievethingsinlifejustso
    youcannotusewarmwater?Thatbeingsaid,Idouseittofallasleepwhennothingelseisworking,
    becausegoddamndoesitwork.Knocksmethefuckout.
    ThereisaTONofresearchabouthowcoldimmersionhasimmunebenefits,fatlossbenefits,circulation
    benefits,skinbenefits,andthebigthingisthereductionininflammation.It'sclearlygoodforyou.
    Thebigbenefitinrotatinghotimmersionandcoldimmersionafteranintenseworkoutistheimpactithason
    reducinginflammationandspeedingrecovery.IdothatallthetimeatmylocalFourSeasonsifIam
    sorerotatebetweenthehottubandcoldtub.Andthisisprettybasicrecoveryforallhighlevelathletes.
    RayLewisclaimsthatoneofthereasonshespentsolongintheleagueisbecausehespentalotoftimein
    thecoldtub.[http://www.youtube.com/watch?v=0uXYh9odVWw]
    Thatbeingsaid,theresearchonthelinkbetweencoldshowersandtestosteroneisalittleshaky.Apaper
    bytheThrombosisResearchInstitutein1993issaidtohavedemonstratedarelationshipbetweenthetwo
    factors,buttheresearchmethodsinthatpaperaresuspect,andthereisnootherrandomized,doubleblind
    evidencereallyoutthere.
    Thatdoesn'tmeanit'snotimportant.Ithinkabigreasonthereisn'tanyevidencehereisbecauseno
    researchisdoneintothisfield.Whynot?Becausecoldwaterischeapandcan'tbepatented,noonecan
    makemoneyonthisresearch.Moneydrivesscience.
    That'sanotherthingtoalwaysrememberaboutscientificresearchpeoplethinklackofevidencemeansno
    relationship.That'swrong.Itoftenmeansnostudieshavebeendone,whichisnotremotelythesamething.
    Anecdotalfindingsareveryimportant,especiallyinfieldsthatarecomplexandunderstudied,likehormone
    research.
    Forexample,coldshowershavebeenshowntohelpincreasemusclemassanddecreasefat,mostlikely
    duetotheirabilitytoincreasebrownadiposetissue.Asdiscussedearlierinthisbook,increasingmuscle
    massanddecreasingfatisgoodfortestosterone(youcanreadmoreaboutthisinTimFerrissFourHour
    Body).Andthebasicfactthatcoldtubsincreasehormesisisalmostacertainwaythattheyimpact
    testosterone,butagain,thishasnotbeenstudiedwellatall.
    Whatdoesthismeantoyou?IusecoldtubseverychanceIget,andIthinktheyhelpwithtestosterone.
    ThisisoneofthosethingsthatIthinkreallymatterifyou'reahighlevelathlete,oryoujustlikecoldwater.If
    not,youcanskipthisandbefine.
    Wheretolearnmore:
    TheBenefitsofColdShowers(ImpossibleHQ)
    IceBathsintheNFL(SportsCenter)
    TheJamesBondShower(ArtofManliness)
    TheFourHourBody,Chapter:IceAgebyTimFerriss
    5.Plastics
    Thisfieldisnotmyspecialtyatall,andIclaimnoexpertise,butIwillsaythis:AfterreadingOriHofmeklers
    book,TheAntiEstrogenicDiet,andthendoingmyownresearchintothestudiesbehindhisclaims,Iwent
    aroundmyhouseandgotridofasmanyplasticsandharmchemicalladencleanersaspossible.Ionlyuse
    allnatural,sourcedsoaps,deodorants,shavingcreams,cleaningproducts,detergents,etc,andIuseglass
    asmuchaspossible,asopposedtoplastics,foreverythingIcaninmykitchen.
    Sohere'sthebasictheory:Weareexposedtoafloodofunnaturalchemicalsthatcomefromallsortsof
    sourcesinourhousecleaningproducts,detergents,soap,deodorant,etc.Thesechemicalshavewhatare
    called"chemicaldisrupters"inthem,andtheycauseallsortsofhavocinthehumanendocrinesystem.The
    largestclassofthesechemicaldisruptorsare"xenoestrogens"whicharepetroleumbasedchemicalsthat
    actlikeestrogeninourbody,causingtestosteronelevelstodropsignificantly
    (http://www.ncbi.nlm.nih.gov/pubmed/10727269).
    Thisisapreposterouslysimpleexplanation,andifyoucareaboutthis,I'dencourageyoutoreadmorefrom
    thesesources:
    TheNakedTruthaboutXenoestogens(InterviewwithDr.JohnK.Williams)
    MaleReproductiveHealthandEnvironmentalXenoestrogens
    AListofXenoestrogens
    TheAntiEstrogenicDietbyOriHofmekler
    TheEstrogenEffect(BBCDocumentary)
    WhatCanYouDo?:
    Theeasiestwaytoavoidxenoestrogrensistousenaturalgroomingproducts.Mostofthecrapyoubuy
    containsparabens,whichisaxenoestrogen,amongotherharmfulchemicals.Believeitornot,thebest
    placestobuygroomingproductsarethehippystoresthatselloverpricedcrapcometofindout,it'snot
    actuallycrap(thoughitisstillexpensive).Someexamples:
    JasonShampoo
    Dr.BronnersOrganicBodySoap
    TomsofMaineToothpaste
    TomsofMaineLongLastingDeodorant
    6.SexualActivity
    Sex
    Ifyoucanhavemoresex,doit.Asidefromsexbeingawesome,itseemstoincreasestestosterone.
    Instudyingtherelationshipbetweentestosteroneandsex,researchersoftenfindthemselvesinthemiddle
    ofachickenandtheeggproblem.Thereisaclearcorrelationbetweentestosteronelevelsandtheamount
    ofsexmenhave(http://www.sciencedirect.com/science/article/pii/0031938492904539).Butistheincreased
    testosteronecausingmoresex,orcanwejustattributeittohighTmenbeinghornierandmoreattractiveto
    women?
    Theresearchsuggeststhatthesexis,infact,causingthetestosteronelevels.Arecentstudyhasshown
    thatmenhavehighertestosteronelevelsonnightsaftertheyhavehadsexthanonnightstheyhavent
    (http://www.sciencedirect.com/science/article/pii/0031938492904539).Furthermore,itseemsthatthemere
    anticipationofsexinratsisenoughtoboostTestosterone(http://www.ncbi.nlm.nih.gov/pubmed/7434016).
    Becauseofthecorrelationvs.causationproblem,itshardtobesurehowmuchofaneffectthisreallyhas.
    Worstcasescenario,youhavemoresexandithasnoimpactonyourtestosterone.Ifailtoseeany
    downsidefromthat.
    Masturbation
    Thereisamyththattoomuchmasturbationlowerstestosteronelevels.Thisisntthecase.Themost
    indepthstudyonthetopictestedmenstestosteronelevelsthrough16daysofabstinenceandfound
    almostnorelationship(http://www.ncbi.nlm.nih.gov/pubmed/11760788),exceptforaspikeonthe6thand
    7thdays(discussedbelow).Althoughtheabstractofthisstudymakesitsoundliketheresadifferencein
    testosteronelevels,itspoorlywordedandmisleading,andtestosteronelevelsareactuallyunaffected.Fora
    moreindepthexplanationofthisstudy,andmoreevidenceagainsttheabstinenceincreasesTestosterone
    myth,godownthisrabbithole.Sufficeittosay,therearebenefitstomasturbatingless,butincreased
    testosteronelevelsisntoneofthem.
    Testosteroneandmasturbationdointeractintwowellstudiedways:
    1)Ejaculationtosatietycausesatemporarydecrease(about72hours)inthereceptorsinyourbrainthat
    interactwithTestosterone(http://www.ncbi.nlm.nih.gov/pubmed/23707935).
    2)After6daysofabstinence,Testosteroneskyrocketsbeforereachingapeakonthe7thday,andfalling
    backtobaselinelevelsfromthe8thdayon(http://www.ncbi.nlm.nih.gov/pubmed/12659241).
    Sowhatdoesallofthismean?Nooneispreciselysure,andmasturbationisafieldthatagainhasbeen
    poorlystudied.Nomoneyinit.Here'swhatIthink:
    Thereislittledoubtthatmasturbationisnatural,asevidencedbythefactalmostallmammals(andeven
    reptiles)displaysomesortofmasturbatorybehavior.Thereisalsoalotofevidencethatregular
    masturbationinhumansisgenerallybeneficialtooverallhealth.Theproblemcomesnotwithmasturbation
    overall,butthefrequency.Howmuchshouldyoumasturbate?Noonehasanyideawhatistheoptimal
    level.Personally,Itrytohaveasmuchsexaspossible,andthenusemasturbationtosortoffillthe"gaps"
    whenIamnothavingregularorenoughsex.WhenIdothat,itworkswell.Theproblemsforme(andI
    haven'thadtheseproblemssinceIwasyounger)comewhenIspendsomuchtimemasturbatingthatIdon't
    spendanytimehavingsex.Masturbationcaneasilybecomeasortofdrug,wherebyyoulearntosatisfy
    yourselftotheextentthatyouloseinterestingoingoutanddoingwhattheactivityismeanttoimitate:Sex.
    Thisisadeeprabbitholetogodown,andIcouldwriteabookonthisaloneIthink,solet'sleaveitatthis
    takeaway:
    Haveasmuchsexasyoucanhave(orwanttohave).Masturbationisfine,aslongasyoudonotuse
    masturbationnotasareplacementforsex,butonlyasasupplementtoit.
    7.EmotionAndThought
    Thisisbyfarthehardestsectiontowriteinthebook,andIseriouslydebatedleavingitout.Herearethe
    problems:
    1.Thereisanentireseriesofbookspossiblejustaboutthesubjectofhowthoughtandemotionsimpact
    hormonesandhealth.Infact,muchsmarterpeoplethanmehavewrittenmany,manybooksonthissubject
    (somereferencedintheappendix).
    2.It'shardtomeasureandquantifytheimpactofthoughtonhormonesformostpeople.It'sevenhardfor
    scientistswhohaveMRI'sandctscans.
    3.It'shardtooutlinespecificactionstotakewithoutgoingtoofarawayfromthetopicathand.
    4.Thefieldisstilldeveloping,andthoughthereisalotofresearchonthissubject,thereisstillquiteabitto
    bedone,andthingswillunquestionablychange.
    5.Someofthesuggestionsevenonesthathavebeenempiricallyproventoworkquitefrankly,sound
    totallyfuckingkooky.
    Iultimatelydecidedtoputthissectionin,becauseoftworeasons:
    1.Theknowledgeisverycounterintuitive,butthebenefitsaresubstantial:Sowhatistheknowledge?It's
    prettycrazy:
    Hormonesdon'tjustcausebehavior,hormonesFOLLOWbehavior.
    Iknowright,thatsoundsnuts,doesn'tit?Itgoesagainstalmosteverythingyou'veeverreadandheardabout
    hormones,especiallytestosterone.Butit'strue.Thoughsomeofthedetailsmaybefuzzy,thecore
    evidenceisveryclear.It'snotevenacontroversialfindinganymoreinhormoneandbehaviorresearch.
    IdecidedthatifIwasgoingtowritethebestpossiblebookabouttestosterone,Ihadtoatleastaddressthis
    issueforpeople,andstartthemonthepathtounderstandingthis.Ihaveyettoseeanybookorarticle
    abouttestosteroneevenunderstandthisbasicpoint.
    Iwon'tspoutbullshitandsayyouabsolutelymustdothisinordertoseebenefits.Infact,Ikeptitoutofthe
    mainpartofthebookandputitlasthereintheoptionalsection.Butmyguessisthatin510years,the
    appliedsciencewillhavecaughtupandthiswillbeaprimarypartofagoodtestosteroneplan(orany
    hormone).
    2.Ifoundaneasywaytoapplythislesson:ThatwasthekeyformehowdoImakethisconcepteasyto
    understandandeffectivetoexecute?IttookmequiteaawhilebutIeventuallystumbleduponaclearand
    easywayforpeopletoreapthebenefitsofthisknowledge,withouthavingtomakeanycomplicatedor
    difficultchanges.Myideamaynotbethebestpossible,butitiseffectiveanditdoeswork.Whatisthe
    method?:
    Usethesameposture,movements,actionsandselfassessmentasyourhero,andyou'llimitatehis
    hormonelevels.
    Basically,askyourself"WhatWould[YOURHERO]Do?,"andthendothat.
    Ifyou'relaughingatthisrightnow,Idon'tblameyou.IlaughedatthiswhenIfirststartedreadingthe
    research.I'mnotlaughinganymorebecauseit'sincrediblyeffective.
    Thinkaboutwhoyourherois.Don'toverthinkthis,thedetailsarenotimportant.What'simportantishow
    youseethem.Soforexample,ifyourheroisAlexanderTheGreat,thatcouldsparkahugedebatein
    anothersituation,becausetheguywasanawfulnarcissisticmonster.Butforthisexercise,itworksfine,
    becauseyou'reimagininghowyourconceptionofAlexanderTheGreat,whichisobviouslypositive,would
    act.Therealityofwhohewasinhistoryisirrelevant.
    So,imagineyou'regoingintoasituationthatusuallymakesyounervous.Let'ssayyou'regoingtoabar
    withfriends,andtheywanttotalktogirls.HowwouldAlexanderTheGreatact?He'dstandtall,he'dbe
    calm,he'dbeunafraidofanythingthatcouldhappen,he'sdrinkandenjoythecompanyofhisfriends,and
    he'dgenerallythinkveryhighlyofhimself.Sodothat.Don'tthinkaboutwhatyoufeelatall.Thinkabout
    whatAlexanderTheGreatwouldfeel,whathewoulddo,howhewouldact.Andthenimitatethat.
    Theseactionsaloneregardlessofhowyoufeelaboutyourselfwillchangeyourhormoneprofile,whichwill
    thenchangeyourbehavior.Itbasicallycreatesapositivehormoneloopthatgetsyoufeelingandactingthe
    wayyouwant.Youractionscreatetheinternalbiologicalresponsethatthenreinforcesthoseactions.You
    canthinkaboutthisas"fakeittillyoumakeit."It'ssortofthesameprinciple.
    Thisseemsnuts,andtotallycounterintuitivetothewaymostpeoplethinkaboutbiology.Butitworks.There
    isquiteabitmoreIcouldtalkaboutwithregardstowhyIthinkitworks,andthemechanismsinplay,but
    theyarecomplicatedandtechnicalandwillbogyoudown.Here'swhatyoushouldtakeawayfromthis:
    Youcanchangehowyoufeel,butfirstchangingyouractionstoreflecthowyouwanttofeel.And
    thementalshortcuttogetthereistoimitatetheactions,postureandattitudeofthepersonwho
    youmostwanttoemulateorbelike.
    Research:
    Thereisalotofdifferentresearchonthevariousaspectsofthis,butnoneofitisputtogetherintheform
    thatIrecommend.Herearesomeofthepiecesthough:
    Ifyoudon'twanttoreadorexaminescientificstudies,justwatchAmyCuddy'sfamousTEDtalkaboutthis
    subject.It'sbasicandlacksalotofthings,butit'sagoodintro:
    http://www.ted.com/talks/amy_cuddy_your_body_language_shapes_who_you_are.html
    Inonestudy,participantswereinstructedtoposeineitherahighpowerposture(shouldersback,relaxed,
    takingupspace)oralowpowerposture(shouldersforward,tense,minimizingspace)fortwominutes.
    ThoseinthehighpowergroupimmediatelydisplayedincreasedlevelsofTestosteroneanddecreasedlevels
    ofcortisol,aswellasfeelingmorepowerfulandhavingahighertoleranceforrisk.Thelowpowergroup
    displayedtheopposite.(http://www.ncbi.nlm.nih.gov/pubmed/20855902)
    Oneofthemainwaysthispowermanifestsitselfisthroughpoiseunderstress.RobertSapolsky,oneof
    theleadingresearchersinthisfield,foundthatresponsetostresspredictedstatusamongbaboons.
    HighpowerbaboonsrespondedwithanhourofincreasedTestosterone,whilelowpowerbaboons
    Testosteronelevelsimmediatelyplummeted(http://press.endocrine.org/doi/abs/10.1210/endo11841630).
    Stressfulsituationsareaparticularlyimportanttimetothink:Howwouldmyheroact?
    Typicalmanlybehaviorsallfallintothisarea.Onestudyfoundthatmenwhoplayedwithagunfor15
    minutesincreasedTestosteronelevelssubstantiallymorethanagroupwhoplayedwithachildstoy
    (http://www.ncbi.nlm.nih.gov/pubmed/16866740).Thischangehadadirectimpactonbehavior,asthosewho
    playedwiththegunwerewillingtodrinkahigherquantityofhotsaucethantheirtoyplayingcounterparts.
    TestosteronedoesntonlycauseaggressionaggressionandTestosteronebothseemtocauseone
    another.Itsacomplicatedrelationshipthatcantbesimplifiedthewayscientistswant.Moreinfofrom
    Sapolsky:http://www.anapsid.org/hormones.html
    WhyDidILearnSoMuchAboutTestosteroneThatIWroteABookAboutIt?
    ThissectionisonlybackstoryonmeandwhyIwrotethisbook.Youcanskipitandmissnothing,butitis
    prettyfunny.
    WhyILearnedAboutTestosterone
    Ifyouarefamiliarwithmybooks,Iamsurethefirstquestionwastheobviousone,WhythefuckisTucker
    Maxwritingabouttestosterone?
    Agoodquestion.Thefactis,IHADtolearnabouttestosterone,formyownhealth.
    Ididsomethingverystupidandrecklessthatendedupdrasticallyreducingmynaturaltestosteronecount.I
    foundnohelpfromtheestablishedmedicalcommunity,noranyotheralternativesources,soIendedup
    learningandtestingallthebestmethodsfornaturallyincreasingtestosteronemyself,andfiguredoutwhat
    actuallyworked.
    WhatdidIdothatwassostupidandreckless?Ishotxraysacrossmyballs.Onpurpose.
    Itwasincrediblystupid.Andreally,reallyfunny(seebelow).Ievenhaveitonvideo(seethatbelowtoo).
    Predictably,thishadanegativeeffectonmyhealth.Iendedupfeelingawful,andIfiguredoutitwas
    becauseradiationhasanegativeeffectontestosteronelevels.Minespecifically.
    ThefirstdoctorIwenttoaboutmyproblemwasDr.Drew.Like,radio/TVfamousDr.Drew.Ontheair.Iwas
    aguestonhisshow.Youcanguesshisreaction.Infact,youcanreadaboutitbelow.ThenIwenttoa
    hormonedoctor,whichwasaneventitself.Ofcourse,shewasabsolutelynohelp,norwasanyoneelse
    fromthemedicalestablishmentthatIhadcontactwith.
    Ihadtofiguresomethingout,soItookituponmyselftolearnaboutthefieldandseewhatIcoulddotohelp
    myownsituation.
    Iendedupfiguringoutquiteabit,andrealizedthatmostoftheconventionalinformationabouttestosterone
    iseitherdrivenbycrasscommercialintent,ortotalbullshit.ButthatswhyIlearnedsomuchabout
    testosterone,NOTactuallywhyIwroteabookaboutit.Thisbookisaresultofsomethingelse,atotal
    accidentactually.
    WhyIWroteABookAboutTestosterone
    Attheendofthelaststoryinthistragicallycomicalseries,Iwrotethisthrowawayline:
    Icanhappilyreportthatmytestosteroneisnowbetterthanever,becausewiththehelpofafewverysmart
    people(notdoctors),Ifiguredoutawaytofixitnaturallyusingmegadosingofcertainvitaminsandcertain
    specificdietaryandlifestylechanges.Butthatisalong,longstory,anddefinitelynotonethatis
    entertainingenoughtotellinthisbook.
    Iwasgoingtocutthatfromthebook,becausequitehonestly,notonlyisinformationabouttestosteronenot
    funny,butevenmementioningthatitsnotfunnyiswellnotfunny.Andthatwasthepointofmyprevious
    books,tobefunny.Iendedupleavingitinbyaccident,forgettingtocutitoutbecauseofamistakeinthe
    copyeditingprocess.
    Loandbehold,thatinsignificantparagraphhasgeneratedatleast5000emailsfromguysaskingwhatIdid
    thatworked.Orfromwomenaskingfortheirmen.
    IpromisedallofthemthatIdwriteitupeventually,andnowhereweare.
    Butitismorethanthatthough.IspentmyvaluabletimecompilingthisinformationbecauseIremember
    whatitwaslikewhenIstarteddownthepathtolearningabouttestosteroneandhormones.AtfirstIwas
    justconfusedtherewassomuchcontradictoryinformationfloatingoutthere.Butthatconfusionquickly
    turnedtoangerwhenIfiguredouttheproblem:noonewastellingtheobjectivetruth,becausealmostallof
    themhadeitherhiddenorexplicitagendas.
    That'swhythisbookexists.Tosolvethatproblem:IwrotethebookIwishedhadexistedwhenI
    startedthisjourney.Ihopeithelpsyouasmuchasithelpedme.
    TheWhole,FunnyBackstoryOfHowMyTestosteroneGotFuckedUp
    Thisisnotbyanymeansanintegralpartofthisbook,butIamincludingthestoriesIwroteinmyother
    booksthatledtothisbookbelow,justincaseyouwanttoreadthem.Pleasefeelfreetoskipthis:
    TheTuckerMaxSexRay
    Occurred,August,2009
    WhenthemoviebasedonmyfirstbookcameoutNils,acrewofassortedmiscreantsandIrodearoundthe
    countryinahugetourbus,attendingpremieresinvariouscitiesandcausingallsortsofhavoc.Therewere
    many,manyhilariousincidents,butoneincidentstoodabovetherest,anincidentthatwassoawesome
    thatitshockedevenDr.Drew.
    ItallstartedthenightofthepremiereinRaleigh,NorthCarolina.Iwassittingonthetourbus,exhausted
    fromalongday,sippingabeerandtalkingtoJeffandNils.ThesetwogirlsIhadtalkedtoearliercameon
    thebus,andtheywerepretty,buttobehonest,Iwasfairlyunenthusiasticaboutthem.Still,theyweregirls,
    andtheywerethere,andtheywantedtofuck,soItriedtofindsomethingcompellingaboutthem:
    TuckerSowhatdoyoudo?
    GirlImanxraytech.
    OK,thatisinteresting.Jeffhadhurthisshoulderthedaybeforebecauseinafitofrage,hetriedtouseitto
    dentanelevatordoorandnowhethoughthemighthaveaseriousproblemwithit.
    TuckerReally?Jeffhasabadshoulder.Canyougetitxrayeditforhim?
    XrayTechOfcourse.Icanxrayanything.
    TuckerWhencanwego?Tomorrowmorningmaybe?
    XrayTechRightnow,ifyouwant.
    XrayFriendShehasthekeystotheplace.
    JeffandIperkuplikemeerkatsandsharedaconspiratorialglance.
    TuckerYouhavekeys?Toanxrayclinic?How?
    XrayTechIamtheheadtechthere,andthebosswantstofuckme,soheletsmedoanythingIwant.
    TuckerSowecangoandgetanxray,rightnow?
    XrayTechYep.
    TuckerWhatelsecanyouxray?
    XrayTechIcanxrayanythingyouwant.
    TuckerSocanyougetanxrayofyouandmefucking?
    XrayTechandherfriendflashtheirbest3amCinemaxgrins.
    XrayTechIcandoyouonebetter.Icangetanxrayvideoofusfucking.
    TuckerYoushutup!Thereisnosuchthingasxrayvideo!ThatsonlyinTotalRecall!
    XrayFriendThereis.Wecangonow.
    JeffandIleaptoourfeet,ItakeXrayTechbyherhand,Jeffgrabstheotherone,andwesprintfromthetour
    busouttothevanandracetheclinic.
    Oncethere,XrayTechunlocksthedoor,disarmsthealarm,andwegetsituatedinfrontofthexray
    machine.Wequicklyfigureoutthatanxrayvideoofushavingsexwontworkitsprettymuchimpossible
    toseethingsdistinctly,becauseitsjustamassofbones.Ihaveanotheridea:IputtheXrayTechonher
    kneesandhaveherfellatemeinfrontofthexraymachine.IcanimmediatelyhearJeffandtheothergirl
    crackuplaughing.
    JeffThatsawesome,holyshit!
    Heislaughingsomuch,Ialmostthinkhehastobeplayingitup.
    JeffOK,thatsgoodyougotplentyofvideo,Iwanttogonow!!
    Weswitchplaces,theygetinfrontofthexraymachineandstartgoing,andXrayTechturnsiton.
    Iliterallyfellonthefloorlaughing.LegitimatelythehardestIveeverlaughedinmylife.Thevideoisthebest:
    http://www.break.com/video/ugc/tuckermaxsexray1105865
    IShockDr.Drew
    Occurred,September2009
    Thatsnotallthereistothisstory.IwentonLovelineafewweekslater,andIwasreallyexcitedaboutit
    becauseIamahugeDr.Drewfan,andhavebeenforyears.Duringacommercial,weweretalkingabout
    thingsthatshockhim,andhesaidthatafterbeingadoctorforlike25years,anddoingLovelineforover20,
    nothingshockedhimanymore.SoIshowedhimtheSeXrayvideo.
    Iwilltrytonotoverstatethis,butthereisnodoubt,Dr.Drewwasshocked.Hewaskindastammeringfora
    second,andthenwecamebackontheair.Thisistheexacttranscriptfromthatpointforward:
    Dr.DrewWerebackIwasjustexposedtoavideoof,Iguessoralsex
    TuckerIknewthatwasgonnathrowyouforacurveballman.
    Dr.DrewItsoralsexonaCinescope.
    TuckerNono,onXrayvideo.
    Dr.DrewYeahbutafluoroscope,itscalled.Thatsatonofxrayexposurebuddy,righttoyournuts.
    TuckerShehadmetalhoopearringsontooDr.Drew!ItwasanxraytechwhoIhookedupwith,whoput
    meinfrontofthatthing
    Dr.DrewIssheoutofhermind?
    NilsYes.
    TuckerWellshesaiditwasalowerlevelofexposurethan
    Dr.DrewItis,butitsstillawedoctorsareaverycautious
    TuckerAndafter,adoctoremailedmeafterIpostedthis.Heslikeyoucannotsaywhodidthatbecause
    theylllosetheirlicense.Likeitsabigdealorsomething.
    Dr.DrewYeahitsabigdeal!Andespeciallyshootingacrossyourtestes.Imean,thatsfedup,Imsorry
    butthatsnotacoolthing.
    NilsShemightactuallygetanawardfromthenationalorganizationforwomen.
    Dr.DrewIguaranteethatshewasasnarcissisticasyou,oradrugaddict,tobeabletowanttotakethat
    kindofrisk.
    TuckerShesanicelady!
    Dr.DrewImjustsaying.
    TuckerItsreallythatbad?
    Dr.DrewIsitbad?Youknow,whenweusefluoroscopes,youputthemonforjustasecondandthentake
    themoff,becauseitssuchahighlevelofradiation.Itscontinuousradiationexposure.Itsnotjustasingle
    picture.
    TuckerSoIcangowithoutacondomforacouplemonths?
    Dr.Drew[glaresatme]
    TuckerImjustkidding.Nobutitsnotpermanent,isitreally?
    Nils(laughs)Itsnotpermanent.
    Dr.DrewWell,riskoftesticularcancers,riskofallkindsofstuff.Thatswhytheywearthosebiglead
    shieldswhentheyreworkingthere!
    TuckerSoyouresayingthatskeletonpornsnotgoingtocatchon.
    Dr.DrewIdontthinkso.WhattheyvedoneisMRIsandCTscansandthingslikethat.
    TuckerButhaveyoueverseenxraypornlikethat?
    Dr.DrewNo.
    TuckerThebestpartisthatshehadhoopearringson,didyouseethat?
    Dr.DrewYeahsothexraywasalsofiringintothoseandgoingallovertheplace.
    NilsThatsthebestpart.Nottheinfertility.
    Dr.DrewOhTucker.Thisisnotgood.Notgoodatall.
    Illjustsayit:WhenyoucanshockDr.Drew,youvereallyaccomplishedsomething.Whetheritsgoodor
    badorcausestesticularcancerisadifferentissuebutitsdefinitelysomething.
    Tuckergoestodoctor,hilarityensues
    Occurred,May2010
    IwroteastoryinAssholesFinishFirstcalled"TheTuckerMaxSeXray"aboutgoingonLovelineand
    shockingDr.Drewwithvideoofmegettingablowjobinarunningxraymachine.[Ifyoudidn'treadthat
    story,justtype"TuckerMaxSexRay"intoGoogleandtheoriginalvideowillcomeup].Iwentbackon
    LovelineinJanuary2010topromotethatbook,actually,andtheshowwentgreatasalways,becauseDr.
    Drewisawesome.Duringoneofthebreaks,wetalkedagainabouttheSeXrayvideo,andheaskedmeifI
    hadgottenacheckuplikeherecommendedduringmypreviousappearance.
    Tucker"Whatdoyoumean?Likeseenadoctor?No."
    Dr.Drew"Youreallyshould."
    Tucker"Ihavefeltalittle,Idon'tknowlesslikemyselfrecently."
    Nils"Yousoundlikeafuckingantidepressantad."
    Dr.Drew"Youreallyshouldgetcheckedout.Shootingthatmuchradiationacrossyourballscanaffect
    testosterone,whichwouldexplainthat."
    Iignorethevastmajorityofwhatpeoplesaytome,bothgoodandbad,andIcan'trememberthelasttimeI
    tookadvicefromsomeone.ButIrespectthehelloutofDr.Drew,evenmoresonowthatIkindaknowhimin
    reallife.Whenhetellsmetodosomething,especiallysomethingmedical,Ipayattention.
    Idon'treallytrustmostdoctorsthough,sowhenIgotbacktoAustin,Ifoundabloodtestingfacilityandgot
    myownlabtestsdone.TheycamebackandconfirmedwhatDr.Drewhadsuspected:Ihadreallylow
    testosterone.Itwasrightatthelowerboundofnormal,whichputitabouthalfofwhatIwasatthelasttimeI
    gotfullbloodworkdone.Thisisnotgood.Iimmediatelyfoundahighlyrecommendedendocrinologist(a
    doctorthatspecializesinhormones),andmadeanappointment.Shewassupposedtobe"thebest"in
    centralTexas.
    It'sfunnywhendoctorsareconsidered"thebest"itusuallymeansoneoftwothings:Theyreallyare
    awesome,ortheyareallhypeandreallyfuckingsuck.Itbecameimmediatelyclearwhichonethiswas.
    Thedoctorcameintotheexamroomanhourlate.Shewasaboutmidforties,definitelypretty,butina
    severeway.Shecarriedherselfwithanairthatimmediatelysaid,"Iamsuchadelicategenius,you'relucky
    tobeinmypresence."Thatwasthefirstbadsign.ShestartedoffbyrecappingwhatI'dtoldherreceptionist
    whenImadetheappointment.
    DoctorUppity"So,itsayshereyouthinkyouhavelowtestosterone?"
    Tucker"Yeah,wellIhavebeenfeelingkindasluggishandtiredand,it'shardtodescribe,butjustnotmyself
    recently.LikeIamastepbehindwhoInormallyam.I'mprettysuremylowtestosteroneisthecause."
    DoctorUppity"Well,wedon'tactuallyknowifyouhavelowtestosterone,we'llhavetorunsometests,and
    then"
    Tucker"Ohno,Ido.Ialreadydidthem."
    Ihandedhermybloodtestresults,aswellassomefromtwoyearsagothatshowedabaselineforme.I
    thoughtshe'dbeexcitedaboutthis,thatapatienthadtakenaninterestinhishealthanddonesomeofher
    workforher.
    DoctorUppity"YouALREADYdidbloodtests?How?Where?"
    Shewasntaskingmebecauseshewasconfused.Shewasaskingme,incredulous,likeshewasmadat
    me.
    Tucker"AtaplacecalledAnyLabTestNow.Theydrawyourbloodandsenditoffforteststothesamelabs
    thedoctorsdo.Herearetheresults."
    Shesnatchedthepapersfrommyhandandstartedriflingthroughthem,asiftheywerescientificpoison.
    NowIknowwhatGalileofeltlike.Shestartedlecturingmeaboutpatientsthinkingtheyknowbetterthan
    doctors,andabouthowIwasn'tqualifiedtoreadandinterprettheresultseventhoughthesearetheexact
    sameresultsthatgetsenttodoctors.Her"IamthesoleexpertherebecauseIgavetheUniversityofTexas
    $130kand4yearsofmylife"attitudewasaREALLYbadsign.Expertswhothinktheyholdamonopolyon
    knowledgewithintheirsubjectorfieldarenotonlyusuallybadattheirjob,theycanbedangerous(e.g.,the
    causeofthe2008financialcrash).Icouldtalkforhoursaboutwhythisisthecase,butyouprobablydon't
    care,becauseit'snotfunny(ifyoudocare,goread"TheBlackSwan"byNassimTaleb).
    DoctorUppity"Whydidyoudothis?"
    Tucker"Dowhat?"
    DoctorUppity"Getyourownbloodtestsdone?"
    Tucker"HowelseamIgoingtoseeifthere'saproblem?
    DoctorUppity"Well,youcancometothedoctorfirst,likeeveryoneelse."
    Iprobablyshouldhavejustwalkedoutatthatpoint.Thiswomanwasobviouslyafuckingdisaster.ButI
    didn't.Iwasdesperatetofixmyballs.
    Tucker"Ikindadid.I'mherebecauseDr.Drewtoldmetocome."
    DoctorUppity"Dr.Drew?"
    Tucker"Youknow,fromLovelineandCelebrityRehab,and"
    DoctorUppity"Oh,IKNOWwhoDr.Drewis.Whatdoeshehavetodowithwhyyou'rehere?"
    Tucker"Well,whenIwasonhisshow"
    DoctorUppity"YoucalledintoLovelineformedicaladvice?
    Hertonewasaboutascondescendingandrudeasitcouldgetforaserviceproviderspeakingtoapaying
    client.Shemayhavebeenquestioningmyintelligenceforcallingintoaradioshowformedicaladvice,which
    IguessIcanunderstand.Butinthemoment,ItookitlikeshewasquestioningDr.Drew'scredibilityasa
    doctor.Thatwasbasicallythetippingpointforme.Iturnedcombativeandsarcastic.
    Tucker"No,Ididnot.Iwasaguestontheshow."
    DoctorUppity"YouwereaguestonLoveline?"
    Tucker"Yes,andwhenItoldDr.Drewwhathappenedtome,hetoldmetogetcheckedout."
    DoctorUppity"Whathappened?"
    Tucker"Well,Igotablowjobinfrontofanxraymachine."
    DoctorUppity"You'rekiddingright?"
    Tucker"Ithinkifyousawthevideo,itwillcleareverythingup."
    DoctorUppity"Thevideo?"
    Therewasn'tacomputerintheexamroom,soIwalkedouttothereceptionarea.Thisofficehadmultiple
    doctorsinit,sotherewasnotjustasoloreceptionistsittingatthefrontdesk.,Therewasalsoahandfulof
    nursesandtechsmillingaround.Beforethedoctorcouldreallyfigureoutwhatwasgoingon,Igotinfrontof
    thecomputer,typed"TuckerMaxSexRay"intoGoogle,andclickedonthevideo.
    Ihadn'twatchedthisvideoinalongtime,andI'dforgottenthatithadmusictoit.Infact,ifyouareata
    computer,gobringupthevideoandmakesurethesoundison.Well,thatcomputerhadthesoundontoo.
    Loud.Whichmadeeverythingevenmoreawesome.
    DoctorUppity"Isthat...areyou...ohmygod..."
    Nowit'stimeforthetablestoturnonthisdoctor.Thesoundtothevideo,combinedwithherreaction,pretty
    muchensuredeveryoneintheofficecameovertoseewhatwasgoingon.Andofcourse,Iamneveroneto
    notplaytoacrowd.
    Tucker"ThevideoisexactlywhatItoldyouitwasmegettingablowjobinfrontofanxraymachine."
    DoctorUppity"WHYWOULDYOUDOTHAT?DOYOUHAVEANYIDEAHOWDANGEROUSTHATIS??"
    Tucker"Well,Iwantedtoinventanewgenreofporn."
    DoctorUppity"Youwantedtoinventanewgenreofporn???"
    Atthispoint,thewholethingturnedintoafuckingAbbottandCostello"Who'sonfirst"routine.
    DoctorUppity"WHOAREYOU??"
    Tucker"TuckerMax."
    Receptionist"You'reTuckerMax?Really?"
    Nurse"Hey,Ireadyourbook.You'rethatbuttsexguy!You'resofunny!"
    DoctorUppity"Youknowwhoheis?"
    Receptionist"Ofcourse,he'slike,famousorsomething.Right?"
    Tucker"AreyouaskingmeifI'mfamous?"
    DoctorUppity"You'refamous?Forblowjobvideos?"
    Tech"I'veseenthat.Irememberwhenthatvideocameout.Heyyou'reTuckerMax!"
    Tucker"Hi,nicetomeetyou."
    DoctorUppity"Istilldon'tunderstandhowyouevendidthis.Usingafloroscopelikethisishighlyillegal."
    Tucker"Well,itwasthexraytechwhowastheonegivingmetheblowjob."
    Tech"Yeah,Ireadthatinyourbook.Thatwashilarious."
    DoctorUppity"Thisisinabook?Youwroteabook?"
    Nurse"Yeah,Ireadit.Itwasfunny.Thiswasn'tinthebookthough,wasit?"
    Tech"Yeah,itwasinhissecondbook."
    Nurse"Youhavetwobooks?!?HowdidImissthat?What'sitcalled?"
    Tucker"AssholesFinishFirst."
    Receptionist"Theysuredo."
    Nurse"Ohmygod,Ihavetogogetacopy!"
    Tech"Yo,canIgetapicturewithyou?Myfriendisnevergoingtobelievethis.You'rehishero."
    Tucker"Ofcourse."
    Ittookliketenminutestogetbackontrackafterthat.Ihadtobacktrackandexplaineverythingagaintothe
    doctor,whowasinsuchshockshealmostcouldn'tprocessit.Imean,inherdefensethisvideoshocked
    Dr.Drew,soherbeingreallyfuckedupoveritisunderstandable.
    Thereisn'tmuchelsetotalkaboutforthisstory,atleastanythingelsethat'sfunny.Hermedicaladvicewas
    formetogoonhormonetherapy.WhatafuckingquackI'mahealthy35yearold,I'mnottakingsynthetic
    hormonesfortherestofmylife.Ineverwentbacktoher.
    Icanhappilyreportthatmytestosteroneisnowbetterthanever,becausewiththehelpofafewverysmart
    people(notdoctors),Ifiguredoutawaytofixitnaturallyusingmegadosingofcertainvitaminsandcertain
    specificdietaryandlifestylechanges.Butthatisalong,longstory,anddefinitelynotonethatis
    entertainingenoughtotellinthisbook.
    Appendix
    [cominginfinaldraft]

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