what did you do to raise your test?
- anywhere from 6.5-8 hrs of sleep a night
- stay hydrated (as chronic/long term dehydration can raise cortisol levels)
-eat a diet rich in protein, fats AND CARBS (healthy/complex carbs tho…. Like sweet potatoes, rice, white potatoes, fruit, veggies, some whole grains but not too too many grains)
-raisins, pomegranate, blueberries, blackberries, kiwi, watermelon, pears, apples
-Brazil nuts, macadamias, pistachio, olive oil, coconut oil, avocado oil
-red meat, fish, dark chocolate
-strength training heavy 3 days a week, 2 days a week focus on calisthenics and cardio (but no steady state cardio like jogging or stair master As those can actually reduce testosterone if done too often)
-as far as cardio stick too HIIT twice a week and plain only walking if you wanna do cardio on other days…. Walking is muscle sparing, it does not elevate cortisol like chronic jogging can…. It’s literally the most organic form of movement you can do)
-make sure to have 2 rest days where you don’t do any exercising at all.
-Reduce alcohol intake…. No more than twice a week and even then don’t go overboard if you can help it.
-take ashwagandha
-take tongkat Ali
-take vit D
-take ZMA (zinc magnesium and vit B6)
-take K2 and/ or selenium
-cold showers
-no fap for 120 days at least
-reduce drinking from plastic bottles
-reduce sugar
-eat clean most of the time but once or twice during the week/weekend, make sure to kinda pig out and increase your calories (again don’t go overboard)
-reduce stress… if your in a bad relationship, you may need to end it
-reduce the amount of time you look at your phone screen (just trust me)