April 23, 2024
Platelet-rich plasma injections into my crotch? Carried out.
Stem cell injections straight into my schlong? Yep.
Acoustic sound wave remedy? A number of occasions.
Absolutely nude pink mild therapy, the notorious “gasoline station dick tablets,” diminished ejaculation frequency, tantric intercourse, reverse orgasms, and a flowery digital penis pump? Sure, sure, sure, sure, sure, and sure.
Just a few years in the past, Males’s Well being despatched me on a worldwide expedition to experiment with and report on every part a person may do to extend testosterone, measurement, orgasm high quality, drive, and a bunch of different manhood-related parameters (you may learn all about this whirlwind journey right here).
When writing this text, I found a couple of fascinating info. For instance, most testosterone-boosting tablets you should buy on-line or at your native Walgreens, CVS, or pharmacy are comprised of stunning quantities of ephedra, caffeine, and sildenafil (the lively ingredient in Viagra) — basically making them the equal of a number of cups of espresso and a pharmaceutical treatment that should be closely processed by your liver (admittedly, additionally they labored like gangbusters whereas making me really feel as if my coronary heart was going to blow up).
Or this: it truly is potential to dramatically improve the scale of 1’s genitalia, if that is your factor. However it’s costly and requires nerve blocks, needles, and awkward moments with legs splayed in entrance of the doctor and their group.
You’ll be able to even study some fairly nifty bed room methods inside just some weeks that may preserve you going for fairly a while and supply a pleasure charge that I’d rank as comparatively excessive in comparison with simply “plain ol’ intercourse.”(For extra juicy info on turning up the warmth, try this podcast with intercourse and relationship specialist, Susan Bratton.)
Since writing that authentic Males’s Well being article, I’ve extensively studied peptide science for hormone well being, interviewed testosterone and peptide skilled Jay Campbell a number of occasions (catch these interviews right here, right here, and right here), and started researching and enhancing Boundless 2.0, by which I unearth a wealth of latest info and insights on confirmed habits, meals, workout routines, exercises, vitamins, and instruments to spice up testosterone.
Because of this, I’ve found some new biohacks for testosterone and sexual efficiency that may assist supercharge your manhood and revitalize your bed room recreation.
However earlier than leaping in, enable me to hearken again to my article, “The Final Information To Biohacking Your Testosterone: 17 Methods To Maximize Muscle-Constructing, Drive & Anti-Getting older,” the place I dished out this warning:
“Biohacking testosterone (AKA “T”) has been a sizzling subject the previous few years. Er, many years. Er, centuries. Maybe know-how and social media have simply made what women and men have presumably pursued because the daybreak of time only a bit extra in our faces.
Simply have a look at it: YouTube is stuffed with T-optimizing movies and channels, iTunes has whole podcasts dedicated to drive and testosterone, broscience boards are chock stuffed with T recommendation from across the planet, there are whole T-boosting web sites jam-packed with linkbait and adverts and…
…don’t even get me began on complement corporations, who largely supply low cost herbs from Asia, shove them right into a bottle, and produce a really, very attractive web site designed to get you to empty your pockets to pop some magical T-boosting capsule.
And yeah, you will discover loads of analysis articles on optimizing T and even a bunch of books and e-books have been launched. I’ve learn and studied all of them and past. Truthfully: I’m a consummate geek. I spend my whole day learning, studying, researching, writing, tinkering, and experimenting.
And these apparently promising dietary supplements, tablets, and methods sound good, however merely don’t work. Yep… they don’t work, or they increase your T so miniscule-ingly low that you simply’re spending lots of of your hard-earned {dollars} on just about next-to-nothing relating to an precise important increase. You’ll be shocked on the quantity of bloodwork I see that exhibits me women and men who’re doing every part they learn on the web to spice up testosterone with barely a bump in whole or free ranges of this hormone.”
In different phrases, any time you dive into an article or hearken to recommendation on testosterone boosting, please proceed with warning. If potential, quantify your outcomes with self-testing utilizing blood or urine (the latter being the gold customary for a radical hormone analysis), and train warning, particularly with dietary supplements and herbs.
The Fundamentals: Notoriously Lacking Vitamins That Drastically Have an effect on Testosterone Ranges
Let’s start with the fundamentals — no fringe, hard-to-find Amazonian superfoods right here — however slightly easy dietary supplements you may search out nearly wherever. A giant credit score to the parents from the Study Analysis Digest for doing the analysis on the next vitamins, which even have rigorous scientific analysis behind them on each security and efficacy for enhancing testosterone and/or sexual efficiency. On the finish of this text, I am going to embrace a couple of useful hyperlinks for these dietary supplements and the variations that I exploit.
1. Magnesium
Supplementing magnesium can assist normalize testosterone ranges. A eating regimen comprising magnesium-rich meals (equivalent to fish, nuts, beans, and inexperienced leafy greens) renders supplementation pointless, not less than for testosterone normalization, nevertheless, hard-charging athletes or heavy sweaters may have additional magnesium.
The usual dose is 200mg of elemental magnesium as soon as a day, although I exploit as much as 500mg per day, usually taken within the night as a result of magnesium can have a sedative impact. Keep away from taking calcium, iron, magnesium, and zinc, since excessive quantities of those minerals will compete for absorption.
2. Vitamin D
Vitamin D has lengthy been researched within the context of male fertility. Vitamin D receptors could be present in sperm cells, and vitamin D might also play a job within the manufacturing of steroid hormones. Vitamin D deficiency is widespread, particularly in folks whose publicity to daylight (with out garments or sunscreen) is restricted.
The darker your pores and skin, the longer you should expose your self to daylight to synthesize sufficient vitamin D. Vitamin D could be synthesized by sunlit pores and skin (7-dehydrocholesterol) or ingested (D2 and D3). It then travels to the liver, the place the liver converts vitamin D to its extra lively type: 25-hydroxyvitamin D. The kidneys then convert 25-hydroxyvitamin D into the very potent type of vitamin D referred to as calcitriol (1,25-dihydroxyvitamin D).
Ideally, take 2,000–3,000 IU (50–75mcg) of vitamin D3 with a meal containing fats, both year-round or solely through the colder, darker months, when you find yourself least more likely to synthesize sufficient vitamin D from solar publicity. Doses greater than 3,000 IU could also be warranted in circumstances of extreme deficiency or non-response at decrease doses, as ascertained by a blood check. Remember that 10,000 IU/day for 3 months has been proven to be poisonous, and likewise understand that vitamin D ought to ideally be consumed together with vitamin K2.
In case you’re in search of a couple of fast methods to spice up your vitamin D consumption, I like to recommend an absorbable type like cholecalciferol or, even higher, the calcifediol discovered within the complement d.velop. Moreover, my buddy Kelly Starrett turned me onto this Sperti Vitamin D lamp that will get you very excessive doses of vitamin D with simply 5 minutes of publicity!
3. Zinc
Zinc is a crucial mineral for common well being and is commonly marketed as a testosterone booster. Much like magnesium, nevertheless, zinc supplementation can solely assist when low testosterone ranges are linked to a zinc deficiency. In case your physique has sufficient zinc, taking extra won’t profit you.
As a matter of truth, over time, excessive doses of zinc can irritate the gastrointestinal tract. They will additionally trigger a copper deficiency since zinc kickstarts the method of making metallothionein, a protein that binds zinc but additionally different metals, notably copper. The sure metals then go away the physique as waste merchandise. Even greater doses of zinc can even injury the liver and kidneys.
Zinc necessities differ in line with eating regimen and stage of exercise. Sedentary individuals who don’t sweat a lot and eat sufficient meat won’t must complement zinc in any respect, and will in any other case restrict themselves to 10–20 mg/day (15–25 mg/day for vegetarians and vegans). Athletes and different individuals who sweat so much (which leads to zinc loss) can take 25–30 mg/day. Zinc ought to be taken with meals to forestall potential nausea. I keep away from extra zinc and get smaller quantities every day by taking a complete multivitamin by Thorne, which additionally offers me Vitamin D, Vitamin K2, boron, and some of the opposite primary vitamins you are studying about.
4. DHEA
The hormone dehydroepiandrosterone (DHEA) circulates all through the physique and could be referred to as to make different hormones, notably testosterone and estrogen. Supplemental DHEA can help regular testosterone ranges; this impact is very dependable within the case of age-related low testosterone (use code Greenfield15 to avoid wasting 15% on DHEA from Quicksilver Scientific).
It is fairly easy: you simply take 25–50 mg of DHEA as soon as a day with a meal. Please be aware that in case you compete in any sports activities sanctioned by WADA, USADA, the NCAA, and so on., DHEA is banned to be used in competitors.
5. Creatine
Creatine is a molecule naturally produced within the physique (and could be present in some meals, largely meat, eggs, and fish). It shops high-energy phosphate teams within the type of phosphocreatine. Phosphocreatine releases power to assist mobile operate throughout stress, resulting in energy good points from creatine supplementation and mind, bone, muscle, and liver advantages.
Whenever you complement with creatine, you are tapping right into a pure mechanism that your physique makes use of to provide hormones like testosterone and estrogen. This not solely helps you construct lean muscle and improve energy output (which is why loads of athletes use it) but it surely additionally offers neuroprotective and cardioprotective results.
Talking of hormones, creatine has been proven to play a job in influencing androgen ranges. Research have demonstrated that supplementing with creatine can result in a rise in dihydrotestosterone (DHT) ranges and the DHT:testosterone ratio. For these hitting the gymnasium, combining creatine with a resistance coaching program can additional elevate testosterone ranges.
A examine in male novice swimmers additionally famous {that a} creatine loading part (20g day by day for six days) was in a position to improve testosterone ranges by round 15% relative to baseline. I don’t load with creatine however slightly — as a result of host of advantages from creatine — merely take 5g 12 months spherical, with no biking or loading phases. I’ve adopted this technique since my collegiate bodybuilding days — all you want is apparent previous, budget-friendly creatine monohydrate… nothing too fancy. I presently solely use Kion Creatine — derived from Creapure, a micronized type of creatine monohydrate that’s colorless and odorless. This type of creatine has extremely enhanced solubility, so it mixes properly with water, juice, smoothies, or absolutely anything you toss it into.
6. Boron
Like magnesium and zinc, boron is a dietary mineral. Some research have additionally famous a rise in testosterone ranges, together with amongst younger males who took 10mg of boron per day. It’s not advisable to take greater than 20 mg/day.
So these are the fundamentals: magnesium, vitamin D/Ok, zinc, DHEA, creatine, and boron…
…oh, and do you have to surprise why I didn’t give a lick of consideration to precise meals or macronutrients, it is as a result of I already addressed meals and carbohydrate/fats/protein percentages right here (and under is an anecdote from that article):
“The underside line is that this: for optimum testosterone manufacturing you shouldn’t go too low in energy (nor too excessive), shouldn’t devour an excessive amount of protein (beneath 2g/kg), or eat too little carbs and too little saturated and mono-unsaturated fat.
For me personally, the optimum ratio for T manufacturing appears to be on a 2500 kcal/day slight deficit eating regimen with 98 kg body weight seems like this:
- 1.8g protein/kg of physique weight (1.8g x 98 = 176.4 grams = 720 kcal)
- 40% of whole calorie consumption fats (1000 kcal = 111 grams)
- Remainder of the day by day power wants from carbohydrates ( 780 kcal = 195 grams)”
Anyway, you may click on right here to learn the remainder of that article, which is an ideal companion to the one you are studying proper now.
The Barely Extra Fringe: Natural Add-Ons To Influence Each Testosterone & Sexual Efficiency
Once more, a giant head nod to the parents at Study Analysis Digest for decoding which “fringe dietary supplements” work and which do not. The next six add-ons offers you probably the most bang to your buck do you have to want to toss some additional goodies on high of the fundamentals you simply examine above.
1. Maca
A number of research present that maca, a root vegetable, enhances drive in each women and men, and this impact retains enhancing for 8 weeks earlier than plateauing. Maca can serve to deal with sexual dysfunction attributable to selective serotonin reuptake inhibitors (SSRIs). It can even mildly profit males with erectile dysfunction from different causes.
Furthermore, preliminary animal proof suggests that pink maca may enhance prostate well being and cut back anxiousness. Maca doesn’t work together with any main hormones, equivalent to testosterone, estrogen, or DHEA. For ultimate dosing, take 1.5–3g of maca root powder as soon as a day with breakfast (to enhance sexual efficiency, there isn’t any distinction between pink, black, or yellow maca).
2. Cocoa
Low nitric oxide (NO) ranges may cause blood vessels to slim, resulting in poor circulation, which may end up in erections which can be softer and tougher to take care of (you may learn extra about that right here). Just like the flavonoids in grape seed and pine bark, epicatechin and different flavonoids in cocoa can assist help NO ranges, thus enhancing blood move and assuaging any such erectile dysfunction. Merely take 1g of cocoa polyphenols by consuming about 30g of cocoa powder or 40g of darkish chocolate with a 75% cocoa content material (FYI, neither milk chocolate nor white chocolate is an effective supply of polyphenols).
For a enjoyable date night time dessert that mixes cocoa, plus lots of the testosterone boosters talked about on this article, my “Screamin’ Intercourse Ice Cream” (featured in Boundless Cookbook) is a scrumptious strategy to kick off an evening you will not overlook. Take a look at my Instagram submit on how one can make it!
3. Eurycoma Longifolia
Eurycoma longifolia can be recognized by a number of different names, equivalent to longjack and tongkat ali. Preliminary proof helps its conventional use as a sexual efficiency enhancer for each women and men, and analysis additionally exhibits using Eurycoma longifolia as a male fertility enhancer.
In males affected by infertility or extreme erectile dysfunction, this herb doesn’t appear to extend testosterone, or solely does so to a small extent. Nonetheless, it might improve the will to mate, as demonstrated in rodent fashions. To complement Eurycoma longifolia, take 200–300mg day by day.
4. Fenugreek
In Ayurvedic medication, fenugreek known as methi (its Hindi identify) and is used notably to extend virility. Whereas the leaves and seeds are each used, most dietary supplements favor the latter. When supplemented by wholesome males, excessive doses of fenugreek seem to considerably improve sexual drive and satisfaction. A small improve in testosterone has been famous in some research. Curiously, fenugreek has the property of inflicting bodily fluids (saliva, semen, sweat, urine, and so on.) to scent like maple syrup. Ideally, take a fenugreek complement standardized to include 300mg of saponins, at a dosage of 300–600mg per day.
5. Pycnogenol
Low nitric oxide (NO) ranges may cause blood vessels to slim, resulting in poor circulation, which may end up in erections which can be softer and tougher to take care of. Just like the flavonoids in cocoa, procyanidins and different flavonoids in pine bark and grape seeds can assist help NO ranges, thus enhancing blood move and assuaging any such erectile dysfunction. Pycnogenol, a patented pine bark extract standardized to 65–75% procyanidin, is the best-studied supply of procyanidins.
Grape seed extracts are cheaper, however their advantages to blood move are much less dependable and will take longer to develop (as much as one month). To enhance blood move, Pycnogenol is a more sensible choice than a grape seed extract, however neither possibility is as potent as cocoa or can boast as a lot supporting proof. To complement Pycnogenol, take 100–200 mg as soon as a day with a meal.
6. Tribulus Terrestris
Tribulus terrestris has lengthy been marketed as an natural testosterone booster, with no supporting proof. This herb does considerably improve sexual drive, although, which can not directly improve testosterone through the impact of a better frequency of intercourse. To complement Tribulus terrestris, take 200–450mg of an extract standardized for 60% steroidal saponins as soon as a day with a meal.
The Gymnasium: Exercise Methods To Optimize Testosterone
Though there are, as I discussed earlier, whole industries constructed up round natural and pharmaceutical tablets, capsules, lotions, injections, superfoods, and different strategies for rising testosterone, on this part you’re going to get six easy exercise methods for rising testosterone with out truly swallowing any questionable dietary supplements.
Exercise Tip #1: Dash
A number of research have proven that you may increase your testosterone ranges by sprinting. In one examine, testosterone ranges elevated considerably for individuals who carried out a collection of very quick (however intense) six-second sprints — and testosterone ranges remained excessive even after these folks had totally recovered from the dash exercise.
So how are you going to implement the technique of sprinting to extend testosterone?
Strive performing a number of sprints on the treadmill after you’ve lifted weights on the gymnasium, or simply head out into the yard, a park, or your neighborhood block and do a couple of dash repeats in your days off from weight coaching. You’ll be able to even do your sprints on a bicycle or elliptical coach. Attempt to embrace 5–10 quick sprints once you do a dash exercise, dash now not than 15 seconds, get full restoration after every dash (usually 3–4 occasions longer than you truly sprinted), and do a dash exercise 2–3 occasions every week for optimum outcomes.
Exercise Tip #2: Elevate Heavy Stuff
Whereas you are able to do excessive reps with low weights or low reps with excessive weights, research have proven that it undoubtedly takes heavy weights to considerably increase testosterone. Full-body, heavy workout routines like squats, deadlifts, bench presses, and Olympic lifts ought to ideally be used, at 85-95% of your 1RM (or one repetition most). It’s essential do 2–3 full physique weight lifting exercises per week to get good testosterone-boosting outcomes (in tip #5, I’ll provide you with a pattern exercise).
In case you’re a newbie or new to weight coaching, don’t let this idea of heavy lifting scare you away. You’ll be able to simulate many of those workout routines on weight coaching machines till you’re robust and expert sufficient to carry out the free weight barbell or dumbbell variations.
The ARX, quick for Adaptive Resistance Train, is my go-to for constructing energy and boosting testosterone. This progressive gear combines single set-to-failure and superslow coaching for environment friendly energy coaching or rehab. It biohacks energy coaching by offering computer-controlled, motorized resistance that matches your pressure, making certain an ideal rep each time. The ARX OMNI (which I personal) presents a wide range of motions like squats, deadlifts, pulldowns, rows, overhead presses, and chest presses, whereas the ARX ALPHA focuses on leg presses, chest presses, rows, calf raises, and torso extensions and flexions. With as little as one 15- to 20-minute exercise per week (I exploit it twice every week for 20 minutes), you may see important energy, bone density, and muscle-building outcomes. For extra info on probably the most environment friendly train and muscle-triggering machine I’ve ever used, try my podcast with Mike Pullano, ARX’s Chief Product Officer.
Exercise Tip #3: Use Longer Relaxation Intervals
Scientists have studied the consequences of very quick relaxation durations on testosterone and located that longer relaxation durations of round 120 seconds between units are higher for constructing testosterone (though you may nonetheless construct different hormones, equivalent to development hormone, with shorter relaxation durations).
Contemplating what you’ve simply discovered about lifting heavy weights, this is sensible — because the shorter your restoration durations, the much less weight you’re going to have the ability to carry. Nonetheless, it may seem to be a waste of time to be sitting in your butt for 3 minutes between every train.
So in case your purpose is to extend testosterone, I like to recommend that you simply maximize your time on the gymnasium by doing alternate actions throughout these lengthy relaxation durations, equivalent to stretching, or higher but, workout routines that don’t stress the identical muscular tissues you simply labored.
For instance, you are able to do one heavy set of bench presses, get well for simply 30–60 seconds, then do one heavy set of squats. Shuttle till all of your units are completed, and also you’ll get twice as a lot completed in half the time, whereas nonetheless getting the testosterone-boosting advantages of lifting heavy and taking lengthy relaxation durations.
Exercise Tip #4: Do Compelled Reps
To do a pressured repetition, you carry out a weight lifting train for as many reps as you may after which have a accomplice (a “spotter”) help you with finishing a number of further repetitions (wherever from 1–5 additional reps).
Analysis exhibits that any such pressured rep set generates extra testosterone than merely doing as many reps as you are able to do by your self.
It’s finest to do pressured reps with a multi-joint, massive motor motion train. For instance, you are able to do a warm-up set of barbell squats, then, with a accomplice, a private coach, or somebody you ask on the gymnasium that will help you, select a weight that permits you to do 5–6 repetitions by yourself, however requires an assistant to get one other 3–4 reps completed after that, for a complete of 8–10 reps. You’ll be able to repeat this for wherever from 2–6 units.
Whilst you don’t must carry out pressured reps for each exercise or set that you simply do, in case you’re making an attempt to extend testosterone, it may be particularly useful to do your final set of any train as a pressured rep set.
Exercise Tip #5: Use Your Legs
In one other examine that investigated the hormonal response to weight coaching, individuals have been cut up into an arm-only coaching group and a leg-plus-arm coaching group. Testosterone will increase have been considerably greater within the group that added lower-body coaching to their upper-body coaching.
Whereas it may be tempting, particularly for guys, to deal with workout routines like biceps curls and bench urgent, you’ll discover much better outcomes for lean muscle mass, power, intercourse drive, and fats loss once you embrace multi-joint leg workout routines equivalent to lunges and squats into your routine.
So right here’s an instance of a full-body exercise you might do three days per week to spice up testosterone:
- Heat-up
- 4 units of 8 repetitions bench press, paired with 4 units of 8 repetitions squats
- 4 units of 8 repetitions deadlifts, paired with 4 units of 8 repetitions pull-ups
- 6 units of most 10-second sprints
- Cool-down
On the finish of this text, I am going to embrace one other pattern exercise.
Exercise Tip #6: Keep away from Persistent Cardio
Lengthy-endurance sports activities equivalent to biking appear to decrease testosterone in the identical manner that weight lifting and weight coaching appear to extend it. For instance, one examine discovered that testosterone ranges have been considerably decrease in cyclists than in age-matched weightlifters and even an untrained management group. Some researchers have concluded that any such low testosterone in endurance athletes is an adaptation that offers cyclists or runners a aggressive benefit — because the additional muscle mass from testosterone would most likely gradual you down.
So in case you’re making an attempt to spice up testosterone, keep away from lengthy jaunts on the treadmill, and settle for the truth that in case you’re going to run marathons or do an IRONMAN triathlon, you will have to accept barely decrease testosterone ranges. If you wish to uncover extra about this idea, you may try my interview with Mark Sisson.
Biohacking Testosterone: Instruments and Tips That Really Work
OK — you’ve got received your head wrapped round meals, primary dietary supplements, fringe dietary supplements, and exercise methods.
Now, let’s flip to biohacking instruments and toys which have nice efficacy for enhancing testosterone, sperm rely, drive, and so on. (and in case you dig this biohacking stuff, undoubtedly additionally try the article “The Final Information To Biohacking Your Testosterone: 17 Methods To Maximize Muscle-Constructing, Drive & Anti-Getting older“).
1. Electrical Muscle Stimulation (EMS)
A examine completed on rats’ gastrocnemius muscle (calf) discovered {that electrical} stimulation induced a speedy improve within the variety of androgen receptors within the early elements of the stimulation. This led to a rise in muscle mass by enhancing the muscle sensitivity to androgens. One other examine performed in people confirmed {that electrical} stimulation of volunteers’ meridian factors (which mainly means electro-acupuncture) elevated their concentrations of whole testosterone and dehydroepiandrosterone sulfate (DHEA-S) with out affecting luteinizing hormone (LH) or follicle-stimulating hormone (FSH) (secreted from the pituitary gland). By way of truly determining how one can self-administer electro-acupuncture, I would suggest wanting into a tool referred to as the “NES scanner” which can scan your physique and present you the place to use {the electrical} stimulation, and for precise electrical muscle stimulation on particular muscular tissues, I would suggest this text on how one can use electrostim (and an entire lot extra).
2. Crimson Mild or Low-Lever Laser Remedy
You will get the extremely entertaining, nitty-gritty particulars on this technique within the Males’s Well being article entitled “I Put a Large Crimson Mild on My Balls to Triple My Testosterone Ranges” (and sure, the featured picture on this submit is me posing with my private big pink Joovv mild).
Crimson mild, near-infrared mild (NIR), or low-level laser remedy has been used to deal with varied circumstances from ache and muscle aches to wound therapeutic, pores and skin circumstances, osteoarthritis, and even despair. These results are often native, however near-infrared mild has additionally systemic results through the circulation of blood. For extra particulars on these results, you may wish to learn this tremendous complete article on pink mild and NIR.
The idea for exciting testosterone manufacturing by capturing pink mild and near-infrared mild (yep, particularly in your testicles) lies within the mechanism of how pink (or infrared) wavelengths work contained in the cell. The secret is that they stimulate ATP manufacturing in Leydig cells, thus rising the power accessible for the cells. This implies extra testosterone manufacturing. There may also be different mechanisms, that are speculated on the “Crimson Mild Man” website:
“One other potential mechanism includes a separate class of photoreceptive proteins, referred to as ‘opsin proteins’. The human testes are particularly plentiful with varied of those extremely particular photoreceptors together with OPN3, that are ‘activated,’ very similar to cytochrome, particularly by wavelengths of sunshine. Stimulation of those testicular proteins by pink mild induces mobile responses that will in the end result in elevated testosterone manufacturing, amongst different issues, though analysis remains to be within the preliminary levels concerning these proteins and metabolic pathways. These kind of photoreceptive proteins are additionally discovered within the eyes and likewise, apparently, the mind.”
In accordance to a couple research completed on rats, the optimistic results on testosterone manufacturing are huge. For instance, a Korean examine discovered that low-level laser remedy (LLLT) with a wavelength of 670nm (which is on the border of seen pink mild and infrared mild) half-hour per day confirmed a major improve in serum testosterone by the fourth day of the therapy with none dangerous tissue penetration. In the end, a couple of finest practices for pink mild embrace:
- General, pink or infrared mild from an LED supply is usually considered a secure therapeutic technique
- Keep away from heating the testicles, because the warmth will destroy sperm cells and have a unfavourable impact on the Leydig cells
- Keep away from blue mild and UV mild publicity on testicles (blue mild inhibits ATP manufacturing in mitochondria)
Need extra? Take heed to my podcast on photobiomodulation right here after which check out the pink mild that I personally use and swear by: the JOOVV.
The JOOVV produces mild within the excellent 600–800nm frequency utilized in analysis and doesn’t put you vulnerable to frying your valuable balls. You simply flip it on and — you guessed it — squat over it a bit or stand it in opposition to a wall and shine it throughout thine gonads as you’re employed at, say, a stand-up workstation.
3. Chilly Thermogenesis
Within the 1820s, a German farmer named Vincenz Priessnitz began touting a brand new medical therapy referred to as “hydrotherapy,” which used chilly water to treatment every part from damaged bones to erectile dysfunction. He turned his household’s homestead right into a sanitarium, and sufferers flocked to it within the hope that his chilly water treatment may assist them. The primary hydrotherapy facility opened up within the U.S. in 1843, proper when the sanitarium craze hit America. By the tip of the nineteenth century, over 200 hydrotherapy/sanitarium resorts existed in the USA, probably the most well-known being the Battle Creek Sanitarium based by John Harvey Kellogg.
There isn’t any easy proof that chilly remedy can increase testosterone ranges. However oblique proof undoubtedly exists. One examine investigated serum ranges of thyroid-stimulating hormone (TSH), luteinizing hormone (LH), development hormone (GH), and prolactin in males after a two-hour keep in a chilly room (10 levels Celsius). There have been no important modifications within the serum focus of adrenalin, T3, T4, testosterone, TSH, or LH. The serum stage of noradrenaline elevated from 4.5 to six.3 nmol L1 (P < 0.01) and people of cortisol, GH, and prolactin fell by 20%, 87%, and 48% (all P < 0.01). Which means that by decreasing cortisol, you’ll most likely have extra of the uncooked materials for testosterone manufacturing and fewer stress response.
The oblique analysis proof by in vitro (and animal) research on optimum testicle operate offers info that the ball sack (sure, that’s my extremely technical time period) ought to be stored cool (beneath 35 Celsius or 95 Fahrenheit) for optimum testosterone manufacturing. Warmth publicity to testicles has been proven to scale back testosterone ranges in rats.
Additionally, an observational examine completed on over 6,000 males confirmed that sperm high quality and quantity have been better within the wintertime. This is because of stimulation by FSH and LH secreted from the pituitary gland, which stimulates testosterone synthesis and secretion. There are additionally anecdotes from old-school Chinese language and Russian powerlifters who iced their balls after coaching and earlier than a contest. Apparently, their purpose was to extend efficiency and testosterone operate.
To enhance testicle operate, you are able to do this stuff:
- Take chilly baths and showers
- Put on free boxers or go ”commando” to maintain optimum temperature for testicles and to keep away from compression
- Sleep bare or put on simply free pajamas (no underwear)
- Sleep in a comparatively chilly room temperature
- Don’t sit until it’s crucial
For extra insights on chilly thermogenesis, you may try these assets:
4. Platelet Wealthy Plasma Injections (PRP)
Within the article “I Received a Shot In My Dick For Stronger Erections, and I Have Zero Regrets,” I describe the PRP injection recognized merely as “The P-Shot.”
Ought to your eyebrows now be raised, please enable me so as to add the time period P-Shot to your vernacular. Named for the Greek god of virility, Priapus, the P-Shot includes harvesting your personal plasma-enriched development elements in your blood and injecting them into particular areas of the penis. The method includes drawing a small quantity of blood from the arm after which transferring it to a centrifuge, the place it spins for about 10 minutes to separate the platelet-rich plasma (PRP) and the platelet-poor plasma (PPP). The PRP is then taken from the tube and reinjected into the penis, which ostensibly stimulates blood move and makes the penis seem bigger and rejuvenated (there may be additionally a model for ladies referred to as the O-Shot.)
This may sound loopy to you, but it surely’s truly not: for years, athletes like Tiger Woods have been getting PRP pictures in different elements of their physique to get well from damage, and Kim Kardashian famously acquired a variation of the remedy when she received a vampire facial in 2013. Whereas some proof means that the advantages are marginal at finest, contemplating how fashionable PRP has gotten, I knew I needed to attempt it, and I report on the outcomes right here.
If you wish to get this remedy completed your self, I’d suggest you contact the parents at GAINSWave. You need to know that it pairs fairly properly with the acoustic sound wave remedy talked about within the subsequent tip. The nice of us at GAINSWave have supplied you a reduction of $150 once you request an appointment from any supplier, throughout the nation, discovered right here.
5. Acoustic Sound Wave Remedy
Additionally supplied by the group at GAINSWave, this pairs fairly properly with the P-Shot (together with using a digital penis pump, which they supply to you after the one-two acoustic sound wave remedy + P-Shot combo). You will get extra particulars within the article “I Received Stronger Erections By Blasting My Penis With Sound.”
The science behind the know-how includes one thing referred to as low-intensity shockwave remedy. Shockwave remedy has existed in trendy medication for many years and has primarily been used as a therapy for lipoatrophy (localized lack of fats tissue) and to interrupt up kidney stones utilizing high-frequency acoustic waves
.
About fifteen years in the past, researchers in Europe realized that through the use of lower-intensity acoustic pulse waves, they might additionally apply these similar waves to the penis with out damaging the pores and skin or organs. Based mostly on this fashionable breakthrough of kidney docs blasting their gonads with sound waves, physicians have been finally ready to deal with erectile dysfunction at its root supply: poor blood move.
When the acoustic pulse waves are utilized to the penis (or the vagina), they supposedly break up micro plaque and likewise create a micro-inflammatory course of that releases nitric oxide, a vasodilator, and the identical chemical induced through the consumption of stuff like Viagra or Cialis. Over the course of eight to 12 weeks after the process, new blood vessels within the genitals are purported to develop, a course of referred to as “neovascularization.”
Scientific research recommend that this remedy may be more practical than different remedies, together with medicines and actually costly penis pumps. However because of the overcrowding of the sexual efficiency business by pharmaceutical and complement corporations, there have been no standardized protocols, machines, or coaching packages till Dr. Richard Gaines (my former podcast visitor right here and right here) of the GAINSWave clinic designed his personal patented technique of bringing this know-how to the plenty. As a bonus, these similar shockwaves additionally could supposedly “get up” dormant stem cells within the penis, resulting in improved erectile operate and enhanced tissue development. In different phrases, GAINSWave remedy might also improve the scale of the penis.
Identical because the P-Shot/PRP injection listed above, if you wish to get this remedy completed your self, I’d suggest you contact the parents at GAINSWave for a $150 low cost once you request an appointment from any supplier, throughout the nation, discovered right here.
6. Pulsed Electromagnetic Fields
Electromagnetic fields emitted from varied sources (cellphones, microwave ovens, Wi-Fi, and so on.) have been reported to have causative results on organic techniques equivalent to irritation, radiation, and hyperthermia. All of those can disrupt the seminiferous tubules and cut back the Leydig cell inhabitants and testosterone focus (research completed in rats). A number of analysis on this situation exists within the new guide The Non-Tinfoil Information to EMFs: How one can Repair Our Silly Use of Know-how, which I would extremely suggest you learn in case you care about not simply your fertility, however your well being total.
As a strategy to repair this situation, pulsed electromagnetic area remedy (PEMF remedy) has been used efficiently to deal with varied well being circumstances starting from bone therapeutic and ache aid to balancing the neuroendocrine system (together with hormone manufacturing and melatonin ranges). A examine performed on male Wister rats confirmed that PEMF remedy helped rats bounce again from microwave radiation by way of testosterone manufacturing and fight oxidative stress. In truth, rats’ testosterone ranges went a bit greater than earlier than the microwave radiation publicity after they have been handled with PEMF for 60 days.
What does this imply for you?
Many of us preserve their cellphones of their pockets, fairly near testicles or ovaries. It’s truly a incontrovertible fact that cellphones emit microwaves which can be dangerous to regular tissues when stored very near the pores and skin. A number of research have proven relationships between cell phone use and diminished sperm rely and sperm quality. The unfavourable results are extremely more likely to lengthen to diminished testosterone ranges in males.
So the takeaway is that this: if you already know that you’re being uncovered to exterior microwaves, Wi-Fi, and cell telephones, using a small PEMF gadget just like the FlexPulse, the CELLER8 (use code BGL to avoid wasting 10%), or a extra common gadget for whole-body therapy like HigherDOSE’s PEMF mats (use code BEN for 15% off), is more likely to revive testosterone ranges.
7. Peptides
In relation to biohacking testosterone and enhancing manhood, peptide stacks are rising as highly effective instruments. Peptides are quick chains of amino acids that play essential roles in regulating varied features within the physique, together with hormone manufacturing. They can assist optimize testosterone ranges, sperm rely, and drive, by way of their actions on the endocrine system.
As my buddy, repeat podcast visitor (hearken to these exhibits right here, right here, and right here), and skilled in testosterone and peptides, Jay Campbell, explains on his web site:
“First, peptides can straight affect the hypothalamic-pituitary-adrenal (HPA) axis and stimulate testosterone synthesis. These kind of peptides help the discharge of hormones that play main roles in rising serum testosterone ranges, together with GnRH, LH, and follicle-stimulating hormone (FSH).
Second, peptides can increase development hormone ranges within the pituitary gland, rising LH and FSH ranges and thereby resulting in a lift in testosterone.
Third, peptides could play a job in stopping the conversion of testosterone into estrogen, significantly in people with extra physique fats. When a person is fats, infected, and/or insulin resistant, excessive aromatization (overproducing estrogen) can ship a unfavourable sign to the pituitary gland, decreasing its potential to provide LH, FSH, and testosterone, as a substitute of constructing extra.”
In case you’re trying to increase your T ranges, Jay suggests taking these peptides:
- Kisspeptin-10: Stimulates the discharge of gonadotropin-releasing hormone (GnRH), which in flip stimulates the manufacturing of testosterone
- Gonadorelin and Sermorelin: Encourages the pituitary gland to provide extra LH, which alerts the testes to provide testosterone
- Ipamorelin and CJC-1295: Progress hormone-releasing peptides (GHRPs) that may not directly increase testosterone ranges
- GHRP-6 and GHRP-2: Additionally GHRPs that will have related results on testosterone ranges
- MK-677: Not directly will increase testosterone ranges by stimulating the discharge of GH and insulin-like development issue 1 (IGF-1), each of which may have optimistic results on testosterone manufacturing
- AOD-9604: Peptide fragment that has been studied for its potential to advertise fats loss and enhance metabolic well being, which may not directly profit testosterone ranges
- Tesamorelin: Investigated for its potential to enhance cognitive operate and psychological well being, that are essential features of total well-being and may not directly affect testosterone ranges
For extra info on peptides and the place to purchase them, you may try my helpful Peptides Sources Web page — a compilation of the most effective articles, podcasts, and trusted peptide sources.
The Habits: Errors You are In all probability Making That Influence Testosterone and Fertility
Mistake #1: Underestimating The Nasties of Plastic
In case you hearken to my podcast entitled “Estrogeneration: How Estrogenics Are Making You Fats, Sick, And Infertile,” you may hear about how deleterious publicity to endocrine disruptors in plastics, meals, and water actually could be to your physique — together with your valuable testosterone.
Endocrine disruptors are artificial chemical compounds or pure substances that may alter the endocrine system. I discuss loads of these in my article “How To Detox Your Dwelling.” Most of the endocrine disruptors are both straight negatively affecting testosterone manufacturing or appearing as estrogen mimics (referred to as xenoestrogens). These are primarily discovered in plastics, steel meals cans, detergents, flame retardants, toys, pesticides, preservatives, cosmetics, and prescription drugs. They’ve additionally been linked to many different well being issues like most cancers, decreased fertility, metabolic syndrome, hypothyroidism, and diabetes.
So first, keep away from these substances, interval.
- BPA (Bisphenol A)
- Present in plastics; can decrease testosterone ranges considerably and trigger erectile dysfunction
- BPS (Bisphenol S)
- Marketed as a ”safer” various to BPA present in thermal receipts, plastics, and family mud.
- Has the identical unfavourable endocrine results as BPA
- Phthalates
- Present in plastics and cosmetics
- Males having excessive phthalates within the urine have decrease testosterone ranges
- Parabens
- Discovered particularly in solar lotions, moisturizers, shampoos, toothpastes, and in different cosmetics as a preservative
- Operate as a xenoestrogen within the physique elevating estrogen ranges in males (and ladies)
- Triclosan & triclocarban
- Benzophenones (BP-1, BP-2, and BP-3)
- Discovered primarily in sunscreens functioning as UV filters
- Can presumably decrease testosterone by antagonizing androgen receptors (in English, blocking the receptor websites) and blocking enzymes changing different androgens to testosterone
The primary strategy to cut back your publicity to those endocrine disruptors is to keep away from using plastics in addition to you may with the next methods:
- Change plastic cups to glass or metal cups and bottles (glass could be optimum)
- Retailer leftover meals in glass jars
- Purchase a very good faucet filter that filters all contaminants and endocrine disrupters (e.g. reverse osmosis and activated charcoal filters)
- Use solely natural and pure ingredient cosmetics
- Keep away from junk meals and like natural meals
- Keep away from using detergents and flame retardants (and different potential endocrine-disrupting chemical compounds)
You get the thought. In any case, it might be fairly ironic to clean down your costly testosterone dietary supplements with a plastic cup of unfiltered water, would not it?
Mistake #2: Pondering “Keep away from Persistent Cardio” Means “Do not Transfer Too A lot”
As talked about earlier, persistent cardio and heavy endurance exercises are undoubtedly not a buddy of optimizing testosterone. It has been proven in varied research that sedentary males who have interaction in common bodily exercise immediately increase their testosterone ranges, and do it fairly considerably. An excessive amount of endurance coaching has been proven to decrease testosterone ranges. One fascinating truth is that in endurance athletes, low T is an unbiased issue (presumably impairing testicular operate) which isn’t even associated to chronically elevated cortisol ranges.
However being bodily inactive can be fairly dangerous to testosterone manufacturing, and avoidance of persistent cardio does not imply that you simply keep away from low-level, hunter-gatherer-gardener-esque bodily exercise woven all through your day. For instance, a 12-week interval of elevated bodily exercise in a bunch of overweight males confirmed a major improve in testosterone ranges unbiased of accompanied weight reduction induced by a light calorie deficit. Which means that a primary low-level bodily exercise like strolling is an unbiased testosterone-boosting issue!
Therefore, this is the reason you may consistently discover leaping jacks, burpees, kettlebell swings, pull-ups, and treadmill strolling unfold all through my day — though you may hardly ever discover me “jogging” for lengthy durations of time or hanging out on the elliptical coach for something apart from a short dash.
Mistake #3: Consuming Too Darn Usually
Apart from optimizing testosterone manufacturing for optimum precise hormone signaling, you additionally must have a very good quantity of androgen receptors in your physique. Intermittent fasting (AKA avoiding the usual, ho-hum broscience recommendation to suck down a maltodextrin and fructose shake after each exercise and to eat loads of steak earlier than mattress) is, in actual fact, some of the researched methods to extend your androgen receptor density.
The best strategy to prime your androgen receptors for optimum testosterone uptake is intermittent fasting. Merely skipping your breakfast and pushing the primary meal of the day so far as you may is a technique that works very properly. A small examine confirmed {that a} quick of 12 to 56 hours improved testosterone response as much as 180% in lean, however not in overweight males. One other examine discovered that after a 10-day water quick, testosterone confirmed a downward development of roughly 15–20%. When re-feeding after the extended quick with regular meals, the individuals’ testosterone ranges went up considerably greater than earlier than the fasting baseline values. One man even went from round 600 ng/dl to 1600 ng/dl! The reason for this phenomenon is that fasting primes your physique to be extra receptive to testosterone, which suggests greater androgen receptor sensitivity.
Warning: In case you are beneath persistent stress and have tremendous excessive cortisol ranges all day lengthy, a chronic 16+ hour quick won’t be your factor. Additionally, please, please, please don’t interpret intermittent fasting to be synonymous with calorie deprivation. It’s not, and long-term calorie deprivation could, in actual fact, lower testosterone ranges. Intermittent fasting merely implies that you compress all of your energy into shorter feeding home windows — which means you may maybe eat 3000 energy between 10:00 a.m. and seven:00 p.m., slightly than between 7:00 a.m. and 10:00 p.m. Make sense?
Mistake #4: Pondering You are Immune To EMF
Because the guide The Non-Tinfoil Information to EMFs: How one can Repair Our Silly Use of Know-how reveals, an entire lot of younger {couples} nowadays are unable to conceive naturally — about half of them within the extremely wired metropolis of Mumbai, India. Analysis has proven that utilizing a laptop computer straight within the lap, particularly along with Wi-Fi, is related to a lower in sperm rely and motility whereas inflicting sperm DNA injury.
Cellphone customers at 4+ hours per day have a 40% decrease sperm rely (by the way in which, males with the best sperm rely take pleasure in a mortality charge 43% decrease than males with the bottom counts.)” Exposing rats to the cellphone frequency of 900MHz for two hours a day for 45 days results in a discount in testosterone ranges. Uncovered rats had T ranges of 176ng/dl — in comparison with the non-exposed rats ranges averaging 505 ng/dl. In 2013, researchers discovered hyperlinks between cellphone use and erectile dysfunction.
Nuff stated. You get the thought. Freaking put down your cellphone, disable Wi-Fi and Bluetooth, and perceive that each second spent round so-called “non-native EMF” is probably going not doing you any favors within the sexual division.
Mistake #5: Ejaculating Too A lot?
Based on the Jap philosophy of Tao, males who regulate their ejaculation frequency and retain their semen will develop robust, have a clearer thoughts, preserve excessive ranges of testosterone, sperm, and semen — and due to this fact could have a stronger sexual urge for food. Tao teaches that ejaculation frequency ought to be regulated to allow a person’s physique to rebuild the sexual power between ejaculations earlier than it’s used up once more. That doesn’t imply you may’t have intercourse. You’re simply not purported to orgasm each time you do.
The commonest system is to restrict ejaculation frequency to each few days, though there may be an precise ejaculation frequency advice primarily based on age, which is as follows:
20s: all you need
30s: 3–4x/week
40s: 2–3x/week
50s: 1–2x/week
60+: as soon as every week relying on well being
One fashionable principle amongst Tao practitioners is ejaculation primarily based upon the frequency of intercourse, with ejaculation occurring solely two or 3 times out of each 10 sexual encounters. One Tao theorist, Solar Simiao, recommends ejaculation not more than as soon as each 20 days for males over 50 and not more than as soon as each 100 days for males over 60. From a sensible standpoint, you “injaculate” slightly than ejaculate by squeezing the identical muscular tissues you’d squeeze in case you have been making an attempt to cease the move of urine, whereas “respiration the power” up your backbone. And in case you get too shut? Jam your fingers and apply stress into your perineum, the gentle tissue between your scrotum and your anus.
The great half about this system is that the fee is free, other than the tranquilizers you may must preserve from reworking right into a pent-up, offended, moody, aggressive, blue-balled man on these days you determine to have intercourse however not ejaculate. As well as, in line with researchers on the Boston College Faculty of Public Well being, ejaculating not less than 21 occasions a month could cut back a person’s prostate most cancers threat. And in case you’re making an attempt to conceive a baby, a number of research have decided that sperm counts are usually highest two to a few days after ejaculation, although more moderen analysis has additionally proven that day by day masturbation shouldn’t have an effect on your probabilities of a being pregnant.
Mistake #6: Ignoring The Energy Of Intercourse
In my episode “How To Get Match For Intercourse” with my buddy and relationship coach Jordan Grey, we delve into the concept you need to solely prioritize being match sufficient for good intercourse, but additionally the concept intercourse is, in and of itself, a enjoyable health exercise and highly effective strategy to increase your testosterone and provoke a really optimistic suggestions loop.
Certainly one of Jordan’s specialties is tantric intercourse — a gradual, intimate type of intercourse that results in a greater reference to your self and your accomplice. Whereas there isn’t any one singular manner “to do” tantric intercourse, the only manner is to decelerate, management your respiration, and be cognizant of your physique in each second. In relation to changing into multi-orgasmic as a person, cultivating this ability is less complicated than you may assume.
Put aside a while to masturbate your self to arousal, after which consciously increase and decrease your arousal stage, alternating between 9 and 5 on a scale of 10. Consciously use your respiration to flow into the sexual power all through your physique. Do that for 30 to 60 minutes a few occasions per week and you’ll turn into intimately conscious of your ejaculatory level of no return. When you’re acquainted with this arousal zone, you can trip the sting of this orgasmic precipice and expertise “a number of orgasms” very quickly. However let’s be clear: do not consider every orgasm as a ten after 10 after 10, however slightly, trip the sting of a 9.5 for seconds (and finally minutes) with out having to pause for a break.
If you wish to turn into proficient within the artwork of being multi-orgasmic, this usually takes wherever from one to a few months of constant observe, and along with testing Jordan Grey’s web site, I additionally suggest you learn the superb guide The Multi-Orgasmic Man: Sexual Secrets and techniques Each Man Ought to Know.
Abstract
Whew. I do know that was so much.
So do you have to discover your head spinning and your crotch changing into dizzy simply enthusiastic about implementing what you’ve got discovered, let’s now step again and simplify with an instance of what a “day within the life” of optimizing your testosterone would truly appear like.
Morning:
-Breakfast: Embody loads of good fat equivalent to avocado, eggs, olive oil, coconut milk, and the like. Additionally, devour — ideally together with breakfast — the next dietary supplements*:
-5g creatine
-2000IU vitamin D/vitamin Ok mix
-20mg zinc
-50mg supplemental DHEA
-10mg boron
-30g cocoa powder
For added impact, you may take these non-obligatory dietary supplements:
-500mg fenugreek extract
-200mg Pycnogenol
-200-300mg Eurycoma longifolia
-300mg Tribulus
All through day:
Interact in as many EMF mitigation methods as you may, with the only methods being holding your cellphone in airplane mode (until you are actively utilizing it), holding your laptop computer off your lap (or utilizing an anti-radiation pad once you do), and holding the Wi-Fi sign off units when ethernet is offered.
Undoubtedly detox your private home, and it’s most likely additionally a good suggestion to audit your workspace for EMF with an acoustimeter or rent a constructing biologist (try my podcast with Brian Hoyer) in case you actually are severe about optimizing your atmosphere. I can’t suggest any extra extremely that you simply learn this guide on EMF mitigation methods.
Additionally, all through your day, be cognizant of stress in order that your testosterone:cortisol ratio stays excessive. You too can observe rest breathwork equivalent to deep nasal respiration and stomach respiration, snicker and smile, get outside, and take note of the 2 chapters of stress mitigation methods in my guide Past Coaching. Lastly, make it a degree to be round folks, particularly ladies, as the mere presence of females can improve testosterone (and no, porn undoubtedly doesn’t rely and could, in actual fact, be deleterious for hormonal stability).
Afternoon exercise:
Here’s what a pattern testosterone-optimizing exercise seems like — following the suggestions above of longer relaxation durations, lifting with the legs, and so on. This exercise requires a gymnasium or entry to some weights equivalent to barbells or dumbbells. It’s fairly easy. With as heavy a weight as you may carry with good type, you do 5 units of 5 reps of:
-Benchpress
-Deadlift
-Again squat
-Shoulder Press
-Clear
Throughout the 90-second to two-minute restoration interval between every set, you carry out straightforward mobility workout routines or core workout routines, equivalent to opposite-arm and opposite-leg extensions, planks, facet lunges, soar rope, and so on. You possibly can merely do that twice per week, and if in case you have a accomplice, pyramid up in weight for every set in order that by the ultimate set, you’re pressured to require help with every carry.
Night:
Maximize nitric oxide by consuming meals with dinner equivalent to arugula, spinach, beets, carrots, pink onions, walnuts, pumpkin seeds, additional virgin olive oil, pomegranate, cubed watermelon, darkish chocolate, and pink wine. At the very least a pair occasions every week, plan a particular time to have intercourse and put aside the second to essentially make it rely to be able to observe the methods from The Multi-Orgasmic Man: Sexual Secrets and techniques Each Man Ought to Know, equivalent to reverse orgasm, tantric, or diminished ejaculation frequency. Lastly, take 400–500mg of magnesium earlier than mattress and/or smear your arms/legs with a very good magnesium topical lotion.
Do you’ve questions, ideas, or suggestions for me about testosterone-boosting and something I mentioned on this article? Depart your feedback under and I’ll reply!
