As men, Testosterone is our ultimate tool for achieving desired life outcomes.

This hormone is a crucial factor in numerous facets of life, including libido, drive,
competitive nature, decision-making, and brain function. It's a mighty force that is
both powerful and mysterious, yet often misunderstood.

One common misconception is that Testosterone solely drives aggression and

sexual behavior in men. However, this is only part of the story. In reality,
Testosterone acts as an amplifier that magnifies pre-existing tendencies toward
aggression, competitiveness, and sexuality.

Renowned Stanford Neuroscientist Dr. Robert Sapolsky, explains this

phenomenon perfectly when he says, "it [Testosterone] ups the volume of
whatever is already there."

By understanding the true nature of Testosterone and how it’s manipulated by

lifestyle factors, men can harness its power to achieve their fullest potential in all
aspects of their lives. With Testosterone as their ally, men can conquer
challenges, pursue success, and become the best versions of themselves.
The degree to which you can exert your will on the world is largely dependent on
your Testosterone levels. This is the nature of amplification.

Higher levels of Testosterone will allow for a higher amplification of drive, poise,
and competition.

The unfortunate reality is that modernity has created lifestyle habits,

environmental conditions, and cultural opinions that fly in the face of adequate
Testosterone levels.

What are the consequences for us men?

Inadequate Testosterone levels are synonymous with lack of energy, lethargy,

sleep issues, low libido, erectile dysfunction, and so much more.

But don't despair…

Testosterone levels are quite modifiable. With a basic understanding of the

factors that influence them and a willingness to make positive changes, you can
experience remarkable improvements.

Without further ado, below are seven things you can exclude from your life to
facilitate healthier Testosterone levels.

1. Plastics (BPA and BPS)

The prevalence of plastics in modern society is largely attributed to their remarkable versatility,
durability, and cost-effectiveness. However, despite these advantages, the use of plastics has
raised concerns due to the omnipresence of endocrine-disrupting chemicals; Bisphenol A and
Bisphenol S.

Endocrine-disrupting chemicals (EDCs) are substances that can interfere with the normal
hormonal function of organisms. These chemicals are found in a wide variety of plastic
products, including food packaging, water bottles, and children's toys. When these substances
come into contact with the human body, they can disrupt the delicate balance of hormones, in
particular testosterone, and lead to a range of adverse health effects.

The potential risks associated with EDCs have prompted widespread concern, with scientists
and policymakers alike advocating for more stringent regulations on the use of these plastics.
What does chronic plastic exposure do on a physiological level?

This study1 found that BPA exposure;

● Decreased testosterone production in Rare Minnow.

● Accelerated atypical germ cell proliferation in Testicles. Which is essentially to say the
process of Spermatogenesis was distorted.
● Affected the reproductive system through a variety of mechanisms.

Another study2 found that BPA exposure;

● Decreased sperm quality and male fertility in Mice.

● Negatively affected steroidogenesis and reduced testosterone production.
● Again, germ cell proliferation was impacted.

I could go on and on. There are countless studies (human ones included) pointing to the fact
that frequent exposure to BPA has deleterious effects on Testosterone production.

You'll notice I used the word 'frequent'. Occasionally drinking from a plastic bottle is not to be
feared. However, avoiding chronic exposure is important. I try to avoid BPA altogether because
of its ubiquitous presence.

BPA & BPS fall under a broader category of Endocrine Disruptors called Xenoestrogens. I have
a dedicated section on Estrogen further down where I’ll touch on these in more detail.

Mitigating Exposure to BPA & BPS:

a. Invest in a glass or steel water bottle.

b. Invest in glass or steel food storage containers.

1
Long Zhu, Mingrong Wang, Shuo Fu, Kaiqi Li, Jialin Liu, Zaizhao Wang, BPA disrupted the testis
testosterone levels by interfering ER enrichments within StAR 5′ flanking region in rare minnow
Gobiocypris rarus, Comparative Biochemistry, and Physiology Part C: Toxicology & Pharmacology,
Volume 257, 2022, 109338, ISSN 1532-0456, https://doi.org/10.1016/j.cbpc.2022.109338.
2
XueXia Liu, ZhiXin Wang, FuJun Liu, Chronic exposure of BPA impairs male germ cell proliferation and
induces lower sperm quality in male mice, Chemosphere, Volume 262, 2021, 127880, ISSN 0045-6535,
https://doi.org/10.1016/j.chemosphere.2020.127880
c. Never reheat food in plastic.

d. If you have the financial capabilities, invest in a water filtration system. There are
water filters you can get for your shower as well as taps.

e. Look for products that are labeled as BPA-free (although these sometimes aren’t
entirely free of BPA).

f. A study reported by CNN revealed that soup cans, fruit cans and pasta cans
contained the highest levels of BPA out of all the food options in supermarkets.
Avoid these if possible.

g. Sauna exposure (a personal favorite of mine) can help flush out microplastics.

h. Avoid holding receipts - these contain high levels of BPA.

2. Stress and Chronic Cortisol

Elevated and chronic levels of cortisol have detrimental effects on Testosterone.

In today's fast-paced and highly connected world, it is common for individuals to experience
frequent and enduring spikes in cortisol - a hormone that is released in response to stress.
These cortisol spikes can have significant impacts on our physical and mental health and can
lead to a range of adverse effects, including anxiety, depression, and burnout.

The structure of modern society, with its emphasis on productivity and constant connectivity,
has made it challenging for individuals to avoid these chronic stress spikes. From work-related
deadlines to personal obligations, our lives are often filled with demands that can trigger the
release of cortisol.

It is important to note that there is no one-size-fits-all solution when it comes to managing

stress. What works for one individual may not be effective for another. Therefore, it is essential
to experiment with different practices and find what works best for you. More on these below.
Studies on humans have demonstrated that injecting cortisol into the bloodstream while at rest
leads to a decrease in testosterone.

Furthermore, a meta-analysis conducted by Cumming3 discovered that the utilization of

pharmacological amounts of cortisol can trigger a reduction in the production of testosterone,
via inhibition of testicular testosterone production. To give you some context, 95% of your
testosterone is produced in your testes. In order to have good testosterone levels, it’s crucial to
maintain quality testicular health.

Reduced testosterone production due to long-term elevation of cortisol levels in men can result
in impotence and decreased libido. Two more areas of concern for modern men.

● This study4 set up a one-on-one competition, where the participants were allowed to
compete again after either winning or losing in a competition. Results showed that all the
subjects with high testosterone and low cortisol who lost the first round requested a
rematch to reclaim their lost status. On the other hand, all subjects with high
testosterone and high cortisol who lost the initial competition refused to compete again.
It was noted that all participants who declined a rematch experienced a significant
decrease in testosterone after their defeat, which might explain their reluctance to
compete again.

● This study points to the fact that even if you’re oozing with Testosterone, elevated
Cortisol will downregulate the behavioral outcomes that Testosterone encourages - that
being intense competition and a desire to win.

Mitigating against Chronic Cortisol:

a. Relaxation Practices

3
Cumming D.C., Quigley M.E., Yen S.C. (1983) Acute suppression of circulating testosterone levels by
cortisol in men. Journal of Clinical Endocrinology and Metabolism 57, 671-673
4
Pranjal H. Mehta, Robert A. Josephs, Testosterone and cortisol jointly regulate dominance: Evidence for
a dual-hormone hypothesis, Hormones, and Behavior, Volume 58, Issue 5, 2010, Pages 898-906, ISSN
0018-506X, https://doi.org/10.1016/j.yhbeh.2010.08.020.
I want to preface these tactics by mentioning that if your muscles remain perfectly relaxed, you
cannot feel anger, frustration, anxiety, or despair. It's impossible - studies have proven this. If
you're experiencing stress, certain muscle groups are likely being contracted. Be aware of this
next time something triggers the internal stress response. Figure out where you store this
‘stress energy’.

● Deep, Slow Breathing: this is where your exhale is longer than your inhale. This signals
the 'Rest & Digest' Parasympathetic Nervous System to kick in. You're safe when this
nervous system is activated. A 2-count inhale, and a 4-count exhale is a great place to
start. Over time, you can extend this to a 4-count inhale, and an 8-count exhale. This will
rapidly offload cortisol.

● Box Breathing: this is a symmetrical pattern of breathing. For example, 4-count inhale,
4-count hold, 4-count exhale, 4-count hold. Repeat this pattern for 2-5 minutes. This is a
very effective method. Aaron Rogers - the 2X NFL MVP and Superbowl Champion - has
talked openly about utilizing Box Breathing during games to keep his cortisol and stress
levels in check.

● Alternate Nostril Breathing: this is an ancient Pranayama breathwork practice that has
been used as a stress-mitigation tool for thousands of years. Very simply; start by
pressing your right thumb on your right nostril, inhale through your left nostril for 4
seconds, press your right index finger on your left nostril, exhale through your right
nostril for 4 seconds, keeping your right index finger on your left nostril inhale through
your right nostril for 4 seconds, press your right thumb on your right nostril and exhale
through your left nostril. You can pause between inhaling and exhaling if you feel so
inclined. Repeat for 2-5 minutes.

● Tight to Relaxed Muscles: this is where you lie down, and practice contracting and
then loosening particular muscle groups. For instance, you can start at your feet and
work your way up to your upper body. Clench the muscles in your feet and tune into the
feelings of tightness. What does it feel like? Then once you've spent two or three
seconds bathing in the feeling, loosen the muscles and tune into the feeling of
relaxation. What do your relaxed muscles feel like? Aim to become best friends with
feelings of relaxation.
● Mental Foxhole: a foxhole is a tactic used by military men to shelter themselves from
enemy gunfire and threats. It's a small hole in the ground they retreat into to safeguard
themselves from danger. We can create mental foxholes in our minds. This is a place we
can go to at any time when we're stressed, agitated, or neurotic. It's a mental pod where
nothing can touch you, you're invincible in there. This requires mental discipline and
fortitude to create, but once it's established you can drop in anytime. What does the
safest mental room in the world look like to you? Is there furniture? Are there posters of
your heroes? Get specific and craft this mental foxhole that you can utilize when the
realities of the world try to beat you down.

● Stoicism: the philosophy of Stoicism is an underappreciated tool for mitigating chronic

stress. The basic overview is that we have complete control over only one thing - our
response to events. Stoicism reminds us that the stressful person, event, or thing in our
life is merely a construct by our perception. It doesn't exist in reality, only in our biased
minds. "Man is not worried by real problems so much as by his imagined anxieties about
real problems." — Epictetus.
 b. Low-Level Physical Activity and Forward Motion

Any form of forward motion is fantastic at mitigating stress and cortisol. This phenomenon was
discovered by an American Psychologist named Francine Shapiro. She noticed that when she
was walking in nature, her feelings of stress and anxiety were subdued. Subsequent studies
were done to test the validity of her claims, and they were consistent.

Recent research has shown that forward motion - such as physical exercise, goal setting, or
progress toward success - can tap into our dopamine system and modulate the release of
cortisol. This means that engaging in activities that promote forward motion can help us to
manage our stress response and reduce the negative effects of cortisol on our health and well-
being. This is the basis for why it reduces negative emotions.

● Walking, Cycling, or Jogging in Nature: combining forward motion with the natural
world is fantastic at buffering against elevated Cortisol.

● Engaging in Low-Level Exercise: physical exercise can stimulate the growth of brain
cells, enhance cognitive functioning, promote improved concentration, and substantially
decrease stress levels. I haven't included strenuous resistance training or HIIT because
these spike cortisol acutely. Please note, I am still a big advocate of these forms of
training. For the purpose of rapidly offloading cortisol, low intensity is probably a better
option.

c. Meditation

The popularity of meditation among high-level performers is undeniable. The high-stress

environments that CEOs, Army Groups, and Athletes perform in are bound to cause elevated
levels of cortisol. Meditation has become a staple for a lot of these individuals. Chronic Cortisol
spikes aren't limited to these individuals though, as everyone experiences them.

Meditation is a powerful tool for improving both physical and mental health and has been shown
to have a wide range of benefits including stress reduction, memory enhancement, upgraded
immune system, and better physical performance.
● Mindfulness Meditation: this involves keeping your focus on a particular locus of
attention. It can be your breath, your mental activity, or an object of some description.
The aim is to remain focused on the locus, and when the mind drifts away from it (which
it inevitably will), we bring it back as soon as we realize we've drifted. Bringing the mind
back into focus is akin to resistance training for our brain. Start small: try focusing on
your breath for 2 minutes - you'll soon realize that 2 minutes of pure focus is hard to
accomplish. Over time, as your mental strength continues to grow, stretch out the length
of the practice, and aim to shorten the time between drifting and focus realignment.

● Visualization Meditation: this involves keeping your focus on a crafted visual image
within your mind. This form of meditation can be thought of as your mental playground.
You can visualize anything that brings you into the present and acts as a natural
soothing agent.
 d. Nutrition & Supplements

Particular foods and supplements are fantastic at reducing cortisol levels.

● Omega 3 Fatty Acids: there have been studies5 done that indicate lower levels of
dietary Omega-3's can facilitate cortisol dysregulation. Mackerel, Sardines, Eggs, Red
Meat, and Salmon are great sources of Omega-3's to introduce into your diet if they
aren't already.

● Prebiotics and Probiotics: research6 has been done by looking into the relationship
between gut health and cortisol. There is an intimate relationship between our Adrenals
(cortisol is made by the Adrenals) and our Gut. Studies suggest that Prebiotics and
Probiotics mitigate cortisol in the short term. Fermented foods are great sources; Kefir,
Raw Cheese, Sauerkraut, Kombucha, and so on. A supplemental form is also an option.

● Supplements: Ashwagandha7, Zinc8 and Ginkgo Biloba9 have all been shown to
mitigate cortisol.

5
Thesing CS, Bot M, Milaneschi Y, Giltay EJ, Penninx BWJH. Omega-3 polyunsaturated fatty acid levels
and dysregulations in biological stress systems. Psychoneuroendocrinology. 2018 Nov;97:206-215. doi:
10.1016/j.psyneuen.2018.07.002. Epub 2018 Jul 8. PMID: 30077075.
6
Asma Kazemi, Ahmad Ali Noorbala, Kamal Azam, Kurosh Djafarian, Effect of prebiotic and probiotic
supplementation on circulating pro-inflammatory cytokines and urinary cortisol levels in patients with
major depressive disorder: A double-blind, placebo-controlled randomized clinical trial, Journal of
Functional Foods, Volume 52, 2019, Pages 596-602, ISSN 1756-4646,
https://doi.org/10.1016/j.jff.2018.11.041.
7
Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled
study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing
stress and anxiety in adults. Indian J Psychol Med. 2012 Jul;34(3):255-62. doi: 10.4103/0253-
7176.106022. PMID: 23439798; PMCID: PMC3573577.
8
Brandão-Neto, J., de Mendonça, B.B., Shuhama, T. et al. Zinc acutely and temporarily inhibits adrenal
cortisol secretion in humans. Biol Trace Elem Res 24 , 83–89 (1990).
https://doi.org/10.1007/BF02789143
9
Jezova D, Duncko R, Lassanova M, Kriska M, Moncek F. Reduction of rise in blood pressure and
cortisol release during stress by Ginkgo biloba extract (EGb 761) in healthy volunteers. J Physiol
Pharmacol. 2002 Sep;53(3):337-48. PMID: 12369732.
3. Sexual Activity, otherwise known as Abstinence

There have been interesting, but controversial studies published on Abstinence and its effect on
Testosterone.

● This study10 looked at the effects of a 3-week abstinence window and the
neuroendocrine response to self-induced ejaculation. 10 healthy men were used, and
Testosterone serum levels were analyzed before, during, and after the abstinence
window. It was found that Plasma Testosterone was unaltered by ejaculation, but
Testosterone concentrations in the blood were higher after the period of abstinence. The
data demonstrated that abstinence can raise Testosterone.

● Another study11 also wanted to better understand the relationship between abstinence,
serum Testosterone, and ejaculation. Between the 2nd and 5th days, Serum
Testosterone didn't see many fluctuations. On the 7th day, there was a big spike
(145.7% of the baseline) in Testosterone. This suggests that the best way to boost
Testosterone is to partake in regular week-long abstinence protocols. This is quite a
well-known study.

I should mention that Sexual Activity increases Testosterone12 as well (to an impressive extent).
This has been clinically proven. Don’t go overboard with Abstinence because chronic long-term
use has been shown to have deleterious effects on Testosterone 13.

It would seem that a strategic combination of Sexual Activity and Sexual Abstinence is optimal
for Testosterone. You will ultimately know what is best for you.

10
Exton, M., Krüger, T., Bursch, N. et al. Endocrine response to masturbation-induced orgasm in healthy
men following 3-week sexual abstinence. World J Urol 19 , 377–382 (2001).
https://doi.org/10.1007/s003450100222
11
Jiang M, Xin J, Zou Q, Shen JW. A research on the relationship between ejaculation and serum
testosterone level in men. J Zhejiang Univ Sci. 2003 Mar-Apr;4(2):236-40. doi: 10.1631/jzus.2003.0236.
Retraction in: J. Zhejiang Univ. Sci. A. 2021. https://doi.org/10.1631/jzus.2003.r236. PMID: 12659241.
12
Escasa, M.J., Casey, J.F. & Gray, P.B. Salivary Testosterone Levels in Men at a U.S. Sex Club. Arch
Sex Behav 40, 921–926 (2011). https://doi.org/10.1007/s10508-010-9711-3
13
Jannini, E.A., Screponi, E., Carosa, E., Pepe, M., Lo Giudice, F., Trimarchi, F. and Benvenga, S.
(1999), Lack of sexual activity from erectile dysfunction is associated with a reversible reduction in serum
testosterone. International Journal of Andrology, 22: 385-392. https://doi.org/10.1046/j.1365-
2605.1999.00196.x
4. Estrogen

Estrogen is a hormone that is typically associated with female reproductive functions, but it is
also present in men at lower levels. Estrogen is involved in a range of physiological processes
in men, including bone metabolism, lipid metabolism, and the regulation of the hypothalamic-
pituitary-gonadal axis.

Men indeed require some level of Estrogen to function optimally. However, elevated Estrogen
can cause real issues for men. Estrogenics have been shown to contribute to weight gain,
infertility, inhibited Testosterone production, erectile dysfunction, and sedation. Unfortunately,
Estrogen is omnipresent in modern society.

Why are elevated levels an issue?

● Estrogen-rich foods cause Sex Hormone Binding Globulin (SHBG) to increase. This
results in less Androgens - such as Testosterone - in the blood for utilization. This is
because the role of SHBG is to essentially bind to Androgens like Testosterone,
Dihydrotestosterone (DHT), and other sex hormones. Higher SHBG theoretically means
less Free Testosterone available for use. The opposite is also true. Hormones are much
more complex than this, but this is the gist.

Estrogen-Rich Foods:

● Soy Products: serious athletes should avoid soy altogether. However, if you like Soy
products too much to give them up, you can ferment them. The fermentation process
breaks down the Phytoestrogens (plant Estrogen). This is why Japanese men still have
healthy Testosterone levels despite consuming a soy-rich diet.

● Licorice: contains a solid quantity of Phytoestrogens. Consuming 50g has been shown
to reduce Testosterone.

● Flax Seeds: high in Phytoestrogens. I would avoid it if you have a poorly functioning gut
too.

● Sesame Seeds: again, high phytoestrogens.

Xenoestrogens: these are synthetic chemicals used in packaged goods, plastics, and home
products. They mimic natural Estrogen in the body by binding to Estrogen receptors with very
specific selectivity and accuracy. I've touched on BPA and BPS already, but unfortunately, there
are many more.

● BPA and BPS: as already mentioned, it’s important to note that even ‘BPA-free’ labels
aren’t entirely truthful. Avoiding plastics altogether is probably better than ‘BPA-free’
products.
● Phthalates: Phthalates are littered in self-care products like shampoo, skin lotions, and
deodorants. They're found mostly in plastic 'number 1'. On the back of the plastic
packaging, it will likely tell you which kind of plastic it is. Plastics 2, 4 & 5 are 'safe' to
use. Refer below for the classifications of plastics.

Source: Yes Straws https://yesstraws.com/blogs/news/types-of-plastic-plastic-numbers-guide

● Alkylphenols: found in commercial soap. Any product that claims to have a ‘fragrance’
has these Alkylphenols in them.
● Parabens: found in self-care products like shaving cream, hair products, and
moisturizers.

I encourage anyone who is concerned about Estrogen rich foods and Xenoestrogens to read
Anthony Jay’s book ‘Estrogeneration’. It goes into way more detail.

Sourcing is really important when shopping for these self-care, home, and food products.
People are oblivious to the fact that they're bathing in a cocktail of Xenoestrogen chemicals.
Mitigate Against Estrogenic Exposure:

The first and most obvious way to remove Estrogen from your life is to eat less of the Estrogen-
rich foods I described above. There are some other tactics too.

a. Antiestrogens:

● Brassaiopsis Glomerulata14: Brassaiopsis glomerulata leaf extracts possess robust

anti-estrogenic properties, which enable them to serve as a potent natural aromatase
inhibitor. Aromatization is when Testosterone is converted into Estrogen. Simply put,
aromatase inhibitors stop this conversion – freeing up more Testosterone.

● Cruciferous Plants: broccoli, cauliflower, and kale all possess aromatase inhibitors.

● Prunella Vulgaris15: Prunella Vulgaris activates the aryl hydrocarbon receptor (AHR),
which has been shown to have strong anti-estrogenic effects.

b. Reduce Plastic Exposure

See the dedicated section on BPA & BPS, but to summarize;

● Shop with bags that aren’t plastic.

● Drink from steel or glass bottles.
● Check the plastic-type on the back of products: use 2, 4 & 5 only.
● Heat water before consuming it to act as a natural filter.
● If financially suitable, buy a water filtration system.
● Avoid receipts
● Avoid canned foods
● Organically sourced home products

14
Balunas MJ, Su B, Riswan S, Fong HH, Brueggemeier RW, Pezzuto JM, Kinghorn AD. Isolation and
Characterization of Aromatase Inhibitors from Brassaiopsis glomerulata (Araliaceae). Phytochem Lett.
2009 Feb 19;2(1):29-33. doi: 10.1016/j.phytol.2008.10.009. PMID: 20161072; PMCID: PMC2748821.
15
Collins NH, Lessey EC, DuSell CD, McDonnell DP, Fowler L, Palomino WA, Illera MJ, Yu X, Mo B,
Houwing AM, Lessey BA. Characterization of antiestrogenic activity of the Chinese herb, prunella vulgaris,
using in vitro and in vivo (Mouse Xenograft) models. Biol Reprod. 2009 Feb;80(2):375-83. doi:
10.1095/biolreprod.107.065375. Epub 2008 Oct 15. Erratum in: Biol Reprod. 2009 Jun;80(6):1306. PMID:
18923163; PMCID: PMC2746405.
 c. Avoid Beer

● Hops and Beer are heavily Estrogenic. More on this is below.

● 8-prenylnaringenin is a very potent phytoestrogen found in beer. It has been shown 16 to
have a stronger “binding affinity” than other plant phytoestrogens.
● There’s a reason that heavy beer drinkers have ‘man boobs’.

5. Erotic Internet Material

Perhaps this will come across as counterintuitive, and it may seem like I'm promoting porn.
However, stick it out until the end before you make judgments.

Studies have shown that watching porn increases Testosterone levels acutely. The key word
here is "watching". These men didn't pleasure themselves and climax to the material. They were
only allowed to view it.

● The first study17 involved 20 young men. Their Saliva Testosterone (ST) was measured
before, during, and after viewing five different films. These films were chosen to elicit
various emotional responses. These include erotic, sexual, aggressive, stressful, and
neutral videos. Results showed that ST levels increased 15 minutes after the start of
both the erotic and sexual films, whereas ST levels decreased during the stressful film.
There were no significant changes in ST levels observed during exposure to the neutral
or aggressive films.

● The second study18 was similar in that various film genres were shown to men before
completing a 3-rep maximum (3RM) squat. An erotic, sad, aggressive, humorous,
motivational, and neutral video was shown to the athletes. There were significant

16
Milligan SR, Kalita JC, Heyerick A, Rong H, De Cooman L, De Keukeleire D. Identification of a potent
phytoestrogen in hops (Humulus lupulus L.) and beer. J Clin Endocrinol Metab. 1999 Jun;84(6):2249-52.
doi: 10.1210/jcem.84.6.5887. PMID: 10372741.
17
Hellhammer DH, Hubert W, Schürmeyer T. Changes in saliva testosterone after psychological
stimulation in men. Psychoneuroendocrinology. 1985;10(1):77-81. doi: 10.1016/0306-4530(85)90041-1.
PMID: 4001279.
18
Cook CJ, Crewther BT. Changes in salivary testosterone concentrations and subsequent voluntary
squat performance following the presentation of short video clips. Horm Behav. 2012 Jan;61(1):17-22.
doi: 10.1016/j.yhbeh.2011.09.006. Epub 2011 Oct 1. PMID: 21983238.
 increases in Testosterone after watching the Erotic film. Plus, a significant improvement
was noted in their 3RM squat afterward.

All this being said makes it sound like I’m promoting porn. This is not the case.

Pornography is extremely stimulating and addictive. There is a high propensity for addiction and
overuse. With time you may become desensitized and experience your life predominantly below
your sufficient baseline dopamine level. This cannot be good for Testosterone in the long term,
given the tight-knit relationship between Testosterone and Dopamine.

An increasing number of specialists are positing a correlation between addiction to pornography

and sexual dysfunction. Conditions such as erectile dysfunction, delayed ejaculation, decreased
libido, and reduced testosterone levels have all been associated with excessive consumption of
pornographic material.

Furthermore, watching porn decreases our Androgen Receptor Density. Androgen Receptors
are what our Free Testosterone binds to for utilization. These receptors help carry out cellular
expression.

Based on all this, the minor spike in Testosterone from porn just isn't worth it. There are too
many potential dangers associated with long-term use and addiction.

Ice your balls if you want to acutely spike your Testosterone before the gym.

Mitigate against Erotic Material:

I am by no means an addiction specialist, nor do I claim to have the answers for this section. I
would posit that identifying triggers for the consumption of this sort of content would be
important, as well as energy redirection.

Identify triggers: do you have Onlyfans? Do you follow a particular woman on Instagram that
triggers this response? Do you have a nighttime ritual around it? Identifying the trigger will allow
for habit change to manifest itself, as you can nip the trigger before it makes you act.

Energy redirection: the urge to consume this material in its true essence is energy. It's a flood
of zest and liveliness we experience that nudges us towards it. It is deeply rooted in our biology,
which can be hard to override at times. It's important to discover a healthy way to redirect this
zest into something else. For example, gym, business endeavors, and meditation are popular
ways men redirect this energy.

Again, this is not me prescribing answers – these are concepts that may help.

6. Excessive Alcohol

Excessive alcohol has deleterious effects on the three glands that facilitate Testosterone
production; your hypothalamus, your anterior pituitary gland, and your testes.

Very simply, your hypothalamus releases Gonadotropin Releasing Hormone (GnRH), which
signals to your anterior pituitary gland to produce Luteinizing Hormone (LH) and Follicle
Stimulating Hormone (FSH), and as a result, your testes produce Testosterone.

“It has been demonstrated that alcohol could decrease testosterone blood concentration acting
both on testicular and central (hypothalamic and pituitary) level19.”

● This study20 involved 16 adult males that were induced into acute alcohol intoxication.
Their Testosterone was in the healthy range before intoxication. As the alcohol started to
take its effect, Plasma Testosterone fell slightly and then dramatically at the alcohol's
peak. This data indicates that alcohol quite significantly suppresses Testosterone
production.

● Another study21 found "In the testes, alcohol can adversely affect the Leydig cells, which
produce and secrete the hormone testosterone. Studies found that heavy alcohol
consumption results in reduced testosterone levels in the blood. Alcohol also impairs the
function of the testicular Sertoli cells which play an important role in sperm maturation.”

19
La Vignera S., Condorelli R.A., Balercia G., Vicari E., Calogero A.E. Does alcohol have any effect on
male reproductive function? A review of the literature. Asian J. Androl. 2013;15:221–225. doi:
10.1038/aja.2012.118.
20
Effects of acute alcohol intake on pituitary-gonadal hormones in normal human males. J H Mendelson,
N K Mello and J Ellingboe, Journal of Pharmacology and Experimental Therapeutics September 1977,
202 (3) 676-682
21
Emanuele MA, Emanuele NV. Alcohol's effects on male reproduction. Alcohol Health Res World.
1998;22(3):195-201. PMID: 15706796; PMCID: PMC6761906.
Mitigate Against Excessive Alcohol Use:

● Identify binge drinking triggers: perhaps there is a group of friends, a TV show, a

song, or some other trigger that causes you to hit the bottle hard. Identifying where the
trigger is coming from can help subdue the impulse to excessively drink.

● Mental discipline: sometimes the only way to stop yourself from doing something you
don't necessarily want to do is to have the mental fortitude to do so. Mental discipline is
something that can be trained; cold showers, running, meditation, etc. Any activity that
brings out your 'inner bitch' is the arena to deploy and practice mental discipline. As your
mental discipline muscle grows, it'll become easier to say no to binge drinking.
 ● Distilled drinks: gin, vodka, and tequila are examples of distilled liquors. These forms of
alcohol go through a distillery process and are the lowest in sugar and calories. Because
of this, they're the easiest for our body to metabolize. I might add that Red Wine is
another alternative to the Estrogen and sugar-rich drinks we're so inclined to consume.
Red wine has some other health properties too. The process of stressing the grapes
causes a compound called Resveratrol to be released. Resveratrol is a darling molecule
of the anti-aging and longevity community. Pinot Noir has the highest Resveratrol
content of all Red Wines. I shouldn’t have to say that dose matters - but I will. Binge-
drinking distilled drinks isn’t a good idea.

I would avoid the excessive use of alcohol.

7. Substances

Many pharmacological and recreational substances have deleterious effects on Testosterone,

both directly and indirectly. They act upon the Hypothalamus-Pituitary-Gonad Axis, much like
alcohol does.

● Cannabis: has been shown to cyclically suppress Testosterone by inhibiting the release
of Gonadotropin-Releasing Hormone (GnRH), Luteinizing Hormone, and Follicle
Stimulating Hormone. Excess use has also been shown to cause oxidative stress.
Furthermore, the actual cannabis smoke is Estrogenic. I’d avoid.

● Cigarettes: these ’cancer sticks’ have been shown to decrease testosterone and sperm
quality. I would imagine you’re pretty aware of the dangers of smoking already so I will
leave it at that.

● Opioids: the prevalent usage of opioids in modern times constitutes a significant public
health crisis. The unfortunate consequences of overconsumption and overdose are a
major cause for concern. The deleterious effects of these compounds are multifaceted,
particularly concerning Testosterone. Opioid use halts the release of Gonadotropin-
Releasing Hormone (GnRH). Regardless of the type of opioid used, this research22
showed that men who use opioids regularly have suppressed testosterone levels.

22
Bawor M, Bami H, Dennis BB, Plater C, Worster A, Varenbut M, Daiter J, Marsh DC, Steiner M, Anglin
R, Coote M, Pare G, Thabane L, Samaan Z. Testosterone suppression in opioid users: a systematic
review and meta-analysis. Drug Alcohol Depend. 2015 Apr 1;149:1-9. doi:
10.1016/j.drugalcdep.2015.01.038. Epub 2015 Feb 8. PMID: 25702934.
 ● Antidepressants: I should preface this part by saying I'm not a medical doctor. But it is
important to know that antidepressants have negative impacts on Testosterone
production through inhibition of the CYP17 Enzyme. The CYP17 enzyme is heavily
involved in the synthesis of steroid hormones like Testosterone. Interestingly, research
has been done to analyze the effects of Testosterone as a Selective Serotonin Reuptake
Inhibitor (SSRI) alternative. There has been some promising research23. Again, I'm not a
doctor - do your due diligence.

Final Words:

No doubt excluding these things from your life will improve your Testosterone levels. Oddly, you
can expect to observe tangible improvements in a relatively short time frame.

Modern society has not been kind to men with respect to our health. Age-independent declines
in Testosterone can be attributed to various factors such as environmental exposure to toxins,
unhealthy dietary habits, sedentary lifestyle, and sedation through the use of digital media.

However, it is possible to take charge of your health and surmount the debilitating effects of low
Testosterone levels. Embracing a proactive approach to your well-being can result in you
thriving and achieving optimal Testosterone levels.

Inevitably, this will separate you from the herd.

I guarantee you that prioritizing your Testosterone level is a worthy investment in your overall
health and longevity.

I wish you well on your journey!

This eBook is a gift for you. I hope you have enjoyed it!

If you found this information valuable, I’d very much appreciate a 5-star review on Gumroad.

Furthermore, if you’d like to work with me on optimizing your health through nutrition planning,
sleep protocols, natural testosterone optimization, and fitness bolstering;

Email: [email protected]

23
Pope HG Jr, Cohane GH, Kanayama G, Siegel AJ, Hudson JI. Testosterone gel supplementation for
men with refractory depression: a randomized, placebo-controlled trial. Am J Psychiatry. 2003
Jan;160(1):105-11. doi: 10.1176/appi.ajp.160.1.105. PMID: 12505808.
DM on Twitter: @sophrosyne808

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Thank you for your time if you’ve gotten this far!

- Jack from Sophrosyne