Table of Contents

Segment One: Introductory Information

Forward
Introduction
Warning Signs of Low-Testosterone/Hormonal Dysfunction
How Our Hormones Are Made
Androgens: The Center of Masculinity

Segment Two: The Battle Plan

Battle One: Unleashing War on Excess Estrogens
Battle Two: Optimizing the Diet
Battle Three: Free Testosterone
Battle Four: Androgen Sensitivity
Battle Five: Renouncing Pornography
Battle Six: Sleep
Battle Seven: Endocrine Disrupting Chemicals
Battle Eight: Heavy Metals
Battle Nine: Rx Drugs
Battle Ten: Mastering Stress Management
Battle Eleven: Competition Is Built Into Us
Battle Twelve: Solar Optimization
Battle Thirteen: Substance Control
Battle Fourteen: Lifting Weights
Battle Fifteen: Being Lean Is Key

Segment Three: Supplements

Testosterone-Boosting Supplements That Will Turn You Into A Spartan Warrior
 Segment One: Introductory Information
DISCLAIMER: NOT MEDICAL ADVICE
Forward
This document is the perfect one for you if you desire:
- Permanent youthful energy
- A high sex drive
- A boost in your vitality
- To be beaming with confidence
- To crush your competition in all that you do
- To build up a ton of lean muscle mass
- To have limitless energy
- Become a total savage that people look up to
- Attract women effortlessly

We’re going to accomplish all this by optimizing your sex hormones.

Buckle up because we’re going for a ride to perfection.
Introduction
The Average Young Male Testosterone Level Is Lower Than It Used To Be…
In recent years, the amount of TRT prescriptions being handed out to people has
EXPLODED.

In a study comparing the testosterone between men from the 1920s vs the
1960s, the men from the 1920s were found to have 14% higher testosterone
levels!

The problem has only become worse as time has progressed.

Testosterone levels have declined by 30% since 1987.
The male sperm count since 1973 has dramatically decreased.

In the year 2023, “experts” claim that it is a completely normal process for the
testosterone level of men to drop by 1% every additional year after they turn 30
years old…

This is NOT natural at all. Later in this document, I will explain the reason why
this phenomenon is happening in our current day and age. For now, just
remember that it is our constantly changing environment that is causing
testosterone levels to plummet.

As we approach 2024, 500ng/dL is the new 800ng/dL for testosterone levels. We

are lowering our standards for ourselves in this sense. Some physicians are even
telling men with testosterone levels as low as 300ng/dL that they have healthy
testosterone levels.

I am here to tell you that anyone who tells you 300ng/dL testosterone is healthy
is either delusional or lying straight to your face.

The best solution that “medicine” is able to come up with is giving people
synthetic hormones that they have to stay on FOR LIFE. I cannot even lie, it’s an
excellent business model that they run. The solution that they offer to the
environmental problem that no one seemingly wants to fix is a drug that you
have to go back and pay for until the day you die. They profit from our sickness.
They want you to purchase their lifelong subscription…

I HAVE GOOD NEWS FOR YOU:

We aren’t going to let that happen.

This entire document is designed to teach you how to retain your testosterone
levels NATURALLY.

This document aims to be as accessible as possible and remain easy to read

and interpret. As a result, a lot of the detailed scientific mechanisms have been
removed. Click this link for a version of this document loaded with jargon:
https://x.com/TheMitoBro/status/1739698974641226002?s=20

By the time you are finished reading this, you will want to run through a brick
wall.
Now let’s go reclaim our masculinity!
Warning Signs of Low-Testosterone/Hormonal Dysfunction
First off, here are some clear-cut warning signs that one has low testosterone
and poor male sex hormone status:
- No morning wood
- Low sex drive/libido
- Erectile dysfunction
- Lack of competitiveness
- Lack of motivation
- Lack of confidence
- High-pitched voice
- Poor sleep quality
- Gynecomastia (man boobs)
- Fatigue
- Loss of muscle mass & strength
- Hair loss/thinning
- Depression, irritability, mood swings
- Decreased bone density
- Brain fog
- Lack of masculinity

The good news?

All of this is fixable.
How Our Hormones Are Made
Before we dive into how to optimize our testosterone and hormonal health, we
need to have a general understanding of how our sex hormones are made.

Our sex hormones are made in something called the steroid hormone pathway.
All you need to know from this is that you will not make testosterone if you do
not have cholesterol or pregnenolone.

Get a ton of saturated fat and cholesterol-containing foods (eggs, shrimp) in

your diet if you want to keep your hormone levels healthy.
Androgens: The Center of Masculinity
The androgens are the hormones that make men act manly.

The major androgens are:

Testosterone, DHT, Androstenedione, Dehydroepiandrosterone (DHEA),
Androsterone

Here’s why each of them are important for hormonal health:

Testosterone
- Stimulates spermatogenesis in the seminiferous tubules of testes
- Causes growth spurt, body hair development, voice deepening in puberty
- Binds to androgen receptors on muscle to increase protein synthesis
- Maintains bone mineral density by stimulating osteoblasts
- Regulates lipolysis and glycolysis pathways for muscle energy
- Improves mood and cognition

Dihydrotestosterone (DHT)
- The most potent form of testosterone
- The most potent androgen
- Binds 3x more tightly to androgen receptors, making it significantly more
potent on a per-molecule basis
- DHT is what makes you masculine
- Crucial for libido
- Important for neurotransmitter signaling
- Many men have a genetic sensitivity to DHT that causes hair follicle
miniaturization and, ultimately, male pattern baldness (I believe there are other
factors as well)
Androstenedione
- Key stepping stone in the process of making testosterone
- In muscle and fat tissue, it may increase testosterone enough to stimulate
slight hypertrophy

Dehydroepiandrosterone (DHEA)
- Serves as a precursor to testosterone and estrogen in gonads and peripheral
tissues
- Conversion to androgens to support bone mineral density by stimulating
osteoblasts
- Metabolized into sex steroids like androstenediol to potentially increase libido
- Exerts neurosteroid effects in the brain, such as mood enhancement and
neuroprotection
- Boosts immune function
- Raises IGF-1
- Helps with inflammation balance
- Can improve insulin sensitivity
- Much weaker as an androgen than DHT and Testosterone

Androsterone
- Signals onset of puberty by acting as an androgenic steroid following a rise in
testosterone
- Concentrated in hair follicles, skin, and prostate tissue, where it exerts local
androgenic effects
- Found in axillary sweat, which may contribute to its putative role as a human
pheromone (women detect this, and it can induce attraction)
- Can activate the androgen receptor similarly but more weakly than
testosterone
Alright, that was a lot.
Let's get into how to optimize our hormones!

Segment Two: The Battle Plan

I have devised a battle plan that aims to skyrocket testosterone levels like
never before.

There are 15 components to the plan that contain different protocols and
recommendations to optimize male hormone status.
Let’s get into this!
Battle One: Unleashing War on Excess Estrogens
First off, why are excess estrogens a bad thing for our hormones?

It all begins with the term estrogen dominance.

Estrogen dominance is when our estrogen levels are high relative to our
androgen levels. This is especially the case when one has a high
estrogen-testosterone ratio. This is when you may start to notice that you are
more feminine than other men.

Here are the lab values that would make me concerned about someone having
estrogen dominance:
- Estrogen quotient (estrone + estradiol)/androsterone over 2.0
- Estradiol to testosterone ratio above 0.08
You can ask your physician to test for this OR you can get bloodwork done on
your own (more expensive)

There are SEVEN major reasons in particular why estrogen

dominance is a roadblock to becoming masculine:
Reason one: Suppresses thyroid function
Reason two: Causes insulin resistance
Reason three: Promotes prolactin release
Reason four: Interferes in oxidative metabolism (lactic acid buildup)
Reason five: Promotes stress and serotonin dominance
Reason six: Contributes to autoimmunity
Reason seven: Hurts testosterone production
SO WHAT CAN WE DO ABOUT IT?
HERE IS A PROTOCOL TO DEFEAT ESTROGEN DOMINANCE:
1) Optimize your circadian rhythm
The circadian rhythm is your body's natural sleep-wake cycle. It is essential for
regulating sleep, body temperature, hormone production, and metabolism.
Here is how you can optimize it
Simply click the link to view the circadian rhythm protocol.
It’s going to be step one in the document

2) Reduce Exposure to Estrogen-Like Compounds

Avoid xenoestrogens, phytoestrogens, and mycoestrogens that directly
stimulate estrogen receptors (ERα, ERβ, GPER). Please view step 7 for more
details on this. This will tell you exactly what you need to AVOID!
Hint: Soy is one of them

3) Consume natural aromatase inhibitors

Aromatase is the enzyme that converts testosterone to estrogen. If you inhibit
this enzyme, less testosterone is converted to estrogen. Before I list examples,
please keep in mind that you should be addressing the root causes of excess
aromatase, like hypothyroidism, insulin resistance, and stress, rather than direct
enzyme inhibition.

PS: The higher the body fat %, the higher the aromatase, the more estrogen
problems you will have.

Here are some natural aromatase inhibitors I would recommend:

- Pine pollen
- Saturated fat (butter, tallow, coconut oil)
- Resveratrol from grape skins
- Vitamin K2 MK4 (45-180mcg daily)
- Chrysin (500-1000mg daily or from raw honey)
- Diindolylmethane (DIM) (Cruciferous veggies)
- Vitamin E (Paprika, olive oil, red palm oil, supplement in supplements section)
- Quercetin
- Mushrooms (must be boiled)
-Garlic
- Melatonin (Don’t supplement. See step 6)

4) Support Liver Detoxification

I suggest supplements/adding nutrients to the diet to enhance liver
detoxification and estrogen clearance from the body, including:
- Avoid alcohol/NSAIDs
- Vitamin B6 (100mg P5P daily)
- Vitamin E (Paprika, olive oil, red palm oil, supplement in supplements section)
- 500-1000mg niacinamide daily
- Vitamin A retinol (beef liver)
- Selenium (eggs, halibut, beef liver)
- Zinc (Oysters, red meat)
- Magnesium (supplement section)
- Taurine (Red meat, seafood)
- Choline (Good methyl donor)
These help boost Phase I oxidative and Phase II glucuronidation pathways that
metabolize estrogens.
5) Increase Sunshine Exposure
Increase exposure to natural sunlight and use incandescent bulbs to suppress
estrogen activity. Light inhibits estrogen receptor stimulation by melatonin in
tissues like the breast and prostate. Bright light also enhances steroidogenesis
and progesterone synthesis.

Get out in the morning, daytime, and evening!

I do not mean to call anyone out, but most people are outside way less than they
should be.

Be sure to get out in the sun as soon as you wake up and avoid artificial sources
of blue light such as your phone, TV, or computer.

6) Balance Blood Sugar and Insulin

You cannot have good hormonal health without optimizing glucose metabolism.
Stabilizing blood glucose regulation and reducing insulin resistance helps
normalize steroid hormone cascades disrupted by metabolic inflammation.

My recommendations:
- Avoid omega-6 PUFAs (seed oils, excess nuts, excess seeds)
- A 15-minute walk after each meal
- Always pair carbohydrates with protein (meat preferred)
- Stick to 2-3 meals per day
- Make sure you are optimizing sleep (battle six)
- Supplement 600mg berberine after dinner (see supplements section)
7) Reduce inflammation and oxidative stress
Excess estrogen promotes inflammation, so antioxidant nutrients like vitamin E,
curcumin (tetrahydrocurcumin), selenium, and ginger extract help dampen its
impact.

8) Manage stress!
Here is my stress management protocol
Simply click on the link, and it will take you to the protocol.

9) Make sure your partner is not using birth control

The excess artificial estrogens from birth control can leach into your skin
through vaginal mucus.

10) Stay away from tap water

11) Other foods/nutrients I like for defeating estrogen dominance:

- Raw carrots
- Cilantro
- Calcium
- Boron
- Vitamin A
- Vitamin E
- Vitamin D
- Vitamin B3 (Niacinamide)
- Magnesium
- Bone broth
- Gelatin
Battle Two: Optimizing the Diet
The bottom line here is that we have to be fueling our bodies with the right
ingredients to have a shot at optimizing our hormones.

Eating processed food is the equivalent of putting non-premium gasoline into a

BMW.

Here are my dietary recommendations:

DO NOT EAT A LOW FAT DIET
We NEED fat, and we NEED cholesterol to really get the ball rolling on sex
hormone synthesis.
My two ingredients for the secret sauce?
Saturated fat and cholesterol.

Why?:
- They provide the raw materials needed to make testosterone and other steroid
hormones
- Aromatase inhibition (increased testosterone, decreased estrogen)
- Provide stability to our cells
- Support thyroid function

FOODS TO ADD TO YOUR DIET:

- Grass-Fed Butter
- Grass-Fed Beef Tallow
- Coconut oil
- Eggs (Pasture-raised)
- Oysters
- Grass-fed red meat
- Wild-caught fatty fish
- Bone Marrow & Collagen
- Beef liver
- Raw onion
- Raw dairy
- Raw honey
- Berries
- Cilantro
- Raw carrots
- Boron maxxx by eating raisins, dates, and grapes all in moderation
- Garlic
- Ginger (androgen sensitivity)
- Cinnamon
- Cacao
- Curcumin
- Cayenne Pepper
- Paprika
- Royal jelly

REDOX ANTIOXIDANTS THAT YOU NEED

This refers to antioxidants that are capable of being oxidized and reduced
reversibly:
- Vitamin E
- Vitamin C
- Alpha Lipoic Acid (ALA)
- Glutathione

FOODS TO AVOID AT ALL COSTS:

- Seed oils
- Beer (It’s not manly. It takes manliness away.)
- Literally anything with hops
- Soy
- Grains
- Legumes (f legumes)
- Eating too many nuts
- Tap water
- Anything w/ fluoride
- Eating too many flaxseeds (must prepare correctly)
Stay away from ultra-processed food in general.
It is simply not good for our health.

You will also want to cut out any red meat that is not grass-fed because all the
hormone-disrupting chemicals these animals consume accumulate in their fat.

I would also avoid super-aggressive calorie deficits and intermittent fasting for
too long.

Intermittent fasting can be used as a tool for 2-3 weeks because it increases
growth hormone and IGF-1. It’s important to cycle on and off of this, though.

Battle Three: Free Testosterone

High testosterone levels don’t mean a thing without optimized free testosterone
levels.

What is free testosterone?

Free testosterone represents the 1-4% of testosterone your cells use.

Most of your testosterone is bound to proteins such as SHBG and is inactive.

Testosterone bound to the protein albumin is active because the binding is
weaker. Thus, testosterone does not make it to the nucleus of your cells and
influences genetic changes that impact libido, muscle growth, and clear
thinking.

Total testosterone measures ALL testosterone in the body.

So you could have super high testosterone, and it still would not matter if your
free testosterone levels were low. This would mean that your cells are not taking
in testosterone.

You could have HIGH total T and LOW free, and it's very possible that you could
be experiencing the common symptoms associated with low testosterone, such
as low libido.

So how do you optimize your levels of FREE testosterone?:

ONE: We need to have balanced Sex Hormone Binding Globulin (SHBG) levels.
High levels of SHBG is the primary culprit for low levels of free testosterone.
Some recommendations for this:
- 1g protein per 1 lb body weight
- Be between 8-12% body fat (Build muscle)
- Increase mineral intake (zinc, magnesium, boron, selenium)
- Vitamin E
- Get in the midday sun
- Manage stress
- Glycine maxxx (bone broth, gelatin)
- Delete estrogen dominance. Estrogen dominance drives increased liver
production of SHBG.

TWO: Be insulin sensitive

My recommendations:
- Avoid omega-6 PUFAs (seed oils, excess nuts, excess seeds)
- A 15-minute walk after each meal
- Always pair carbohydrates with protein (meat preferred)
- Stick to 2-3 meals per day
 - Make sure you are optimizing sleep (battle six)
- Supplement 600mg berberine after dinner (see supplements section)

THREE: Do not be chronically stressed

Here is my stress management protocol
Simply click on the link, and it will take you to the protocol.

FOUR: Stay away from a high PUFA diet

Excess polyunsaturated fat intake, especially omega-6, incites inflammatory
cytokine signaling that activates SHBG synthesis. Cut out seed oils, seeds, and
nuts. Simple as that.

Battle Four: Androgen Sensitivity

You can have all the androgens in the world, but it won’t matter if they don’t
bind to their receptors.
EXAMPLE:
A man could have very high testosterone levels and low androgen sensitivity and
end up being the complete opposite of someone who is aggressive, super
confident, and has a high libido.

This is why it is super important to optimize androgen sensitivity. Your

masculinity literally depends on it.

THE DO’S FOR ANDROGEN SENSITIVITY

- Morning sun around sunrise
- Evening sun around sunset
- Red light therapy
 - Midday sun for vitamin D
- Consume zinc (oysters, red meat)
- Consume vitamin E (paprika, egg yolks, liver)
- Eat saturated fat & cholesterol-rich foods
- Lift weights (Intensity is key)
- SUPPLEMENT MAGNESIUM (not oxide, though)
- Address iron overload

THE DON'TS FOR ANDROGEN SENSITIVITY

- Avoid seed oils and excess PUFAs
- Avoid 5AR inhibitors like finasteride, dutasteride, and saw palmetto
- Regularly over-consume iron without donating blood 1-2x per year
- Eat soy
- Watch pornography (renounce it)
- Aggressively restrict calories
- Stress yourself out all the time
- Overtrain
- Exercise in a fasted state (I believe this will cause you to cortisol maxxx
and be more harmful than helpful for hormones)

Battle Five: Renouncing Pornography

Watching porn raises prolactin levels. Prolactin is an inflammatory stress
hormone secreted by the anterior pituitary gland that reduces testosterone
production.
Here is how to maintain healthy prolactin levels:
- Do not watch porn or masturbate
- Do not smoke/consume marijuana
- Eat tyrosine-rich foods (avocados, eggs, raw dairy)
- Lift weights
 - Prioritize vitamin E, C, K2, B6, zinc, calcium, magnesium

Battle Six: Sleep

The bottom line is that if you are not sleeping well, your hormone status is going
to suck.

Here are some notable things I have to say about sleep and hormones:
Getting adequate restorative sleep is important, but excess sleep lowers
testosterone. The optimal amount for most adults is around 7-8 hours.

The inverse is also true: Low levels of testosterone can cause insomnia.

During the first few hours of sleep, testosterone levels rise, promoting tissue
restoration. But extended sleep beyond 8 hours suppresses testosterone. The
early morning hours, just before waking, have the highest testosterone levels.
Therefore, waking up early prevents the decline seen with prolonged morning
sleep. Huge W for my early risers.

Stress and poor sleep quality inhibit the rise of testosterone that should occur
during nightly rest. Minimizing stress is key for robust nighttime testosterone
synthesis. Napping during the day, if needed for fatigue, helps temporarily
increase testosterone without the excessive exposure to darkness of very long
sleep. Napping is NOT bad.

Here is my sleep optimization protocol

Simply click the link to go to the protocol!
Battle Seven: Endocrine Disrupting Chemicals
Endocrine disruptors are foreign compounds that mimic hormones like estrogen,
interfere with receptors, or alter hormonal signaling pathways. This disrupts the
proper feedback regulation of the endocrine system.

Here is my endocrine disruptor cheat sheet

This sheet goes over nearly every single endocrine disruptor you need to avoid
and which products they are found in.
Simply click the link to go to the protocol!

Battle Eight: Heavy Metals

Heavy metals are also a major endocrine disruptor that absolutely nukes
testosterone levels! They can also damage your organs and increase your risk of
cancer. It is vital to avoid these at all costs AND detox if you come into contact
with them.

Here is my heavy metal detox/avoidance cheat sheet

Simply click the link to go to the protocol!
Battle Nine: Rx Drugs
The three main pharmaceutical drugs that are horrible for men’s
hormones are finasteride, dutasteride, and statins.

I like to refer to these drugs as voluntary castration. Let’s go over each of

them.

5AR inhibitors: Finasteride & Dutasteride

Finasteride is a 5-alpha reductase inhibitor, blocking the conversion of
testosterone into DHT. This causes a buildup of testosterone and estradiol.
By inhibiting DHT, which is important for male sexual development and
function, finasteride can induce side effects like gynecomastia, erectile
dysfunction, low libido, and depressive symptoms.

Some studies cite finasteride increasing estrogen levels by nearly 100% in

men. Excess estradiol then triggers prostate cell proliferation.

Blocking 5a-reductase also inhibits the conversion of pregnenolone to

allopregnanolone. This is going to increase stress, anxiety, depression, and
potentially even lead to suicidal thoughts. The balance of GABAergic and
glutamatergic neurotransmission is absolutely destroyed, and mental
health will deteriorate. Saw Palmetto does all of this as well, but to a lesser
extent.
Statins
Statins inhibit HMG-CoA reductase, a key enzyme in cholesterol
biosynthesis. This reduces the precursor supply for all steroid hormones,
including testosterone. By binding to and deactivating P450 enzymes in
the testes, statins directly disrupt the conversion pathways of testosterone
synthesis from cholesterol. Statins also suppress mitochondrial function
and decrease cellular ATP production, which is necessary to power
steroidogenesis and requires significant energy input. Through increasing
insulin resistance and diabetes risk, statins contribute towards elevating
SHBG levels, which bind up testosterone and reduce free/bioavailable
levels. So yeah, statins are a pretty great way to rip your manhood away.

Battle Ten: Mastering Stress Management

Chronically elevated cortisol levels from stress:
- Directly suppress the hypothalamic release of GnRH
- Decreasing pituitary LH output to the teste impairing testosterone synthesis
- Increase prolactin levels

The inflammation and catabolic effects of chronic stress damage testicular

Leydig cells over time, reducing their capacity to produce testosterone.

Here is my stress management protocol

Simply click on the link, and it will take you to the protocol.
Battle Eleven: Competition Is Built Into Us
Winning raises testosterone (T). The more you partake in competitive activities,
the more your desire to win should increase, and the more you will want to WIN.
Once you get that win, it increases T, and you crave more. It acts as a positive
feedback loop.

It is literally built into us from an evolutionary perspective to be competitive. A

lack of competitive drive is a great indicator of low T.

When looking at serum testosterone levels of prison inmates, levels are

substantially higher than the general population, regardless of suboptimal
conditions (lack of sunlight, poor food quality, high stress, etc). This is an
example of how profound a competitive environment has on our hormone levels.

In my own personal experience, my T levels skyrocketed in my bloodwork as

soon as I began to frame everything as a competition. You’re at the bench
press? Great, the guy next to you is now your competition. It’s little stuff like that
that can make all the difference.

Competition can temporarily increase testosterone levels due to the activation

and challenge it poses.
Battle Twelve: Solar Optimization
The sun is so important for our hormone levels.
It is the foundation of all life.

In the summer, get out in the midday sun (renounce sunscreen).

Sunlight exposure (UVB from midday sun) helps us synthesize our vitamin D.
This is CRUCIAL for activating testicular androgen metabolism.

UV light exposure also has independent sterilizing effects. Reducing chronic

bacterial loads on the skin which lowers systemic immune stress that can impair
testosterone. The warmth and heat from the sun serve as a gentle stress that
boosts mitochondrial function and metabolism, including the testicular capacity
to produce testosterone. Boom.

Not only this, but bright light exposure to the eyes (not just the skin) regulates
the hypothalamus and biological rhythms in a testosterone-optimizing way by
aligning to circadian cycles.

The fact that society is oriented towards being indoors most of the day has led
to massive spikes in serotonin and prolactin levels, which indirectly lowers
testosterone levels in the long run.

You may be wondering, what about the winter? In the winter, melatonin actually
binds to the vitamin D receptor, and the body simply has different functions.
During this time period, it’s crucial to get as much cold exposure as possible and
optimize your sleep.
Battle Thirteen: Substance Control
Alcohol
Having a drink every once in a while is not going to be detrimental. However, if
you do it every week, you may want to reconsider. If you are going to drink, stick
to tequila.

Do not drink beer under any circumstances.

Hops (a key ingredient in many beers) is a phytoestrogen nuke. Alcohol can
directly damage Leydig cells in the testes over time, reducing their capacity to
produce testosterone. It also disturbs liver detoxification required for hormone
optimization. Chronic drinking triggers the release of prolactin from the pituitary,
which suppresses gonadotropin release and decreases stimulation of the testes.

Alcohol and its metabolite acetaldehyde also increase cortisol levels. Elevated
cortisol systemically slows testosterone production and signaling. Estrogen
levels tend to increase from chronic drinking, contributing to feminizing changes
in the physiology and a more estrogenic hormone profile.

Marijuana
Chronic heavy use of marijuana is going to be detrimental to hormone
optimization. This is another case where moderation is key. THC is known to
increase prolactin, which suppresses testosterone synthesis. THC also directly
impairs cellular energy systems in Leydig cells, including mitochondrial function
and ATP production, which are necessary to fuel steroidogenesis. Heavy
cannabinoid exposure contributes to weight gain and insulin resistance by
stimulating hunger and lowering metabolism. The result? A reduction in
testicular sensitivity to luteinizing hormone. Sperm motility and fertility will also
be greatly impacted.

Battle Fourteen: Lifting Weights/Sprints

Exercise is good for nearly everything, and hormone optimization is one of the
things it's GREAT for.

Here's a deep dive into exercise and hormones.

First off, please do not overtrain. I have seen way too many cases of people
blowing out their nervous system on an aggressive calorie deficit only to crash
their hormones.

Here is what I would prioritize regarding exercise to optimize my hormones:

ONE: Hit shoulders, chest, and neck workouts
These regions have the highest density of androgen receptors making them a
desirable target for androgen optimization.

These are some good lifts for that:

- Barbell military press
- Dumbbell shoulder press
- Dumbbell lateral raises
- Dumbbell incline bench press
- Barbell incline bench press
TWO: Do heavy explosive compound lifts
The main workouts you want to prioritize:
- Back Squats
- Power Cleans
- Farmer Carries

These movements stimulate substantial muscle tissue breakdown and growth

signaling, triggering temporary boosts in anabolic hormones like testosterone
and growth hormone after training sessions. The key is to be fast, intense, and
explosive in these movements. They need to be heavy!

THREE: High-Intensity Interval Training

When used as a tool and not overdone, HIIT can:
Temporarily Increase Testosterone
- The intense muscular demand and glycogen depletion of HIIT sessions trigger
substantial metabolic stress and muscle tissue microtrauma. This stimulates a
short-term rise in testosterone production to aid recovery.

Release Growth Hormone

- The fast glycolytic type II muscle fibers are heavily recruited during the
high-intensity portions, depleting local glycogen stores. The lactate and
hydrogen ion accumulation facilitates hGH secretion.

Improve Insulin Sensitivity

- The glycogen depletion forces improved post-exercise nutrient uptake and
insulin sensitivity of muscles for replenishment. This can continue for 1-2 days
post-workout.
Metabolic Flexibility
- Alternating between the anaerobic bursts and lower-intensity recovery portions
helps expand the ability to utilize both glycolytic and oxidative pathways for
energy rapidly.

FOUR: Sprints
- High muscle fiber recruitment
- Lactate production
- Growth hormone release
It’s the explosiveness of sprints that causes these things to happen.

The key to exercising is to balance it out with activities that strengthen the
parasympathetic nervous system, such as:
- Breathing techniques
- Sauna
- Cold exposure
- Long walks
- Prayer or meditation

Battle Fifteen: Being Lean Is Key

Having a high body fat percentage is going to tank your hormones in several
ways.
1) A high body fat % means you have more aromatase that converts
testosterone to estrogen. Estrogen dominance is very common in those with
high body fat percentages.
2) Many people with a high body fat % are leptin-resistant. One major
consequence of this is suboptimal thyroid function, which is bad for both
metabolism and testicular function.

3) Many people with a high body fat % are insulin resistant, which very often
leads to higher SHBG levels, thus reducing free testosterone levels.

Segment Three: Supplements

Testosterone-Boosting Supplements That Will Turn You Into A Spartan
Warrior
Click here to access the supplement cheat sheet document
Simply click the link above to see all the supplement recommendations I have!
Applying all of this stuff can be a daunting task at first. You can know all the
information in the world, but it will not mean a thing until you learn how to apply it.

With that being said, I am more than happy to sit down with you and help you get going
in the right direction!

Book a date and a time for a free health consultation using the link below:
https://calendly.com/themitobro/30min