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STAY STRONG

The document discusses andropause, a condition in men characterized by low testosterone levels leading to various sexual and non-sexual symptoms. It provides 21 natural tips to boost testosterone and improve erectile function, including strength training, maintaining healthy body fat, and dietary recommendations. Additionally, it emphasizes the importance of lifestyle changes such as reducing stress, improving sleep, and avoiding harmful substances.

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goldman2222
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35 views

STAY STRONG

The document discusses andropause, a condition in men characterized by low testosterone levels leading to various sexual and non-sexual symptoms. It provides 21 natural tips to boost testosterone and improve erectile function, including strength training, maintaining healthy body fat, and dietary recommendations. Additionally, it emphasizes the importance of lifestyle changes such as reducing stress, improving sleep, and avoiding harmful substances.

Uploaded by

goldman2222
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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STAY STRONG

Overcome Low Libido and Weak Erection Naturally – Achieve and


Maintain Rock-Hard Erection Easily and Always!
(BOOST TESTOSTERONE)
DR. MALIK HARUNA KING
Epidemic of Andropause

Andropause is for males. Menopause is for females.


In andropause, there’s reduction of male key hormones. It’s
happening faster and earlier these days!
Low Testosterone Levels
(Sexual Symptoms):

Reduced sexual desire or low libido


Fewer spontaneous erections
Fewer night and morning erections
Erectile dysfunction (ED)
Infertility
Low Testosterone Levels (Non-sexual
Symptoms):
Changes in sleep patterns
Difficulty concentrating
Lack of motivation
Reduced muscle bulk and strength
Decreased bone density
Large breasts in men
Depression
Fatigue
CAUSES OF LOW TESTOSTERONE AND ED
High estrogen
Low fat
High insulin
Low GH
High cortisol
High Aromatase (Converts Testosterone to estrogen)
Boost Testosterone + Cure Weak Erection:
21 Simple Tips
Do Strength Training/Resistance Exercises:
HIIT + Resistance training: Intermittent + short rest + short
Increases growth hormone which maintains testosterone
About 3x/week:
Lift weights. Push-ups. Pull-ups. Squats. Planks.
Reduce Aerobics/Endurance training. Move More. Avoid
Sedentary Lifestyle.
Maintain Healthy Body Fat:
Aim for 10-20% body fat percentage. Excess body fat increases
aromatase activity, converting testosterone to estrogen .
Do Intermittent Fasting (Plus Calorie Deficit)
Burn Fat. Increase GH and where GH goes,
T follows + fix insulin resistance
NOTE: Intermittent fasting is for those who need to burn belly and body fat.
Minerals, Multi-vitamins, And Antioxidants:
Vit D3 (sunlight) - also lowers cortisol. Vitamin K2. Zinc. Vitamin E.
Vitamin A. Vitamin B1 (stress). Magnesium. Boron.
Fish oil (Omega 3). Selenium. D-Aspartic acid.
BUY MULTIVITAMINS. TAKE DAILY.
Use Selected Supplement
Ashwagandha (helps high cortisol). Tongkat Ali (boosts
testosterone). Ginseng (boosts testosterone)
NOTE: Some men react negatively to some herbal supplements.
Expose Skin To Sunlight
10-15 minutes per day. Avoid midday hot sun.
Produces Vitamin D for Testosterone Production.
Vitamin D supplementation.
Treat Infections
(Not exactly “natural”, but worthy of mention)
Talk to a health professional for antibiotics.
Reduce Added Sugars, Refined Carbs and Trans Fat:
Sugary drinks (Soft drinks/soda, energy drinks, etc.). Sugary snacks
(Candy, cookies, cakes, etc.). Fast foods (Burgers, fries, noodles,
pizza). Packaged snacks (Chips, crackers, biscuits, etc.)
Eat High Healthy Fat
Cholesterol => Testosterone
Eggs. Fatty fish (E.g sardines, mackerel, salmon). Beef. Liver and
organ meats. Avocado. Extra-virgin olive oil. Greek yoghurt. Nuts
(e.g almond, cashew, walnuts)
(Avoid statins drugs).
Eat Proteins!
(E.g. Red meat, egg, sea foods, chicken, fish, beans)
Eat Fruits
(Watermelon, avocado pear)
Eat Vegetables
(magnesium-rich dark leafy veggies like spinach; anti-estrogen
cruciferous veggies like broccoli, cauliflower, cabbage)
Eat Nuts
(rich in zinc and D-aspartic acid, which promotes the
production of testosterone)
Ginger. Onions. Garlic.
Reduce Milk and Dairy and Soy??
(high in estrogen)
Use unsweetened, greek yogurt
Sleep MORE!
Reduce cortisol. Increase GH. Boosts Testosterone.
Quantity + Quality
7-9 hours. Wake up refreshed. Consistency + cycle.
Handle Stress
Stress raises cortisol. Cortisol reduces testosterone.
Avoid news. Sleep. Relax. Laugh. Mindfulness. Meditate. Deep
breathing. Massage. Visualization. Positive speaking .
Handle Performance Anxiety
Positive thinking. Visualization. Confession. Body-mind
feedback.
Have More REAL Sex.
Fix Addictive Masturbation + Porn
Gradually reduce frequency and duration.
Reduce or Stop Alcohol
Converts testosterone to estrogen.
Stop Smoking COMPLETELY!
(And stop hanging around smokers)
Be Careful With Some Medications
Hypertension drugs. Diabetes drugs. Statins (inhibits
cholesterol)
Talk to your doctor.
External Estrogen + Estrogen-mimetics + Endocrine Disruptors:
(Cause Oxidative stress + disrupt immune function)
Phthalates. Parabens. Phytoestrogens. Insecticides. Pesticides.
BHA & BHT
Plastics, water bottles, drinks, air fresheners, deodorants, perfumes, sunscreen,
cleaning products.
WHAT’S NEXT?
Two things
1) FREE WHATSAPP CHANNEL

Join the FREE AskDrMalik Channel For DAILY updates and FREE TIPS:
WHATSAPP CHANNEL
2) The Strong Man Program

2 sessions (30 mins)

First: Clerking + Investigations


Second: Diagnosis and Therapy

WHATSAPP

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