INTRODUCTION

This ebook is written by Raton. I created this eBook based on the research I’ve done and the
experiences I’ve gained over time. Everything written here includes the methods I personally
used and was satisfied with during my 2 year glow-up journey.

If you have any questions, feel free to reach out to me via my TikTok account.

This book covers everything you can do in the realm of softmax, and also explains what you
can achieve naturally.

Enjoy your reading!

 SLEEP

When you sleep, your body grows. Getting at least 8-9 hours of sleep in zero light is really
important for your hormones, especially testosterone, as well as for your bones and
muscles. This amount of sleep helps increase bone density during puberty and is essential
for your body’s physical recovery and overall growth.

Not getting enough sleep can negatively affect bone development too. Sleep is when your
body produces the most growth hormone (HGH), which is crucial for strengthening and
growing bones. During puberty, when bone density is increasing, lack of sleep can slow
down this process and harm bone health. On top of that, sleep deprivation can raise cortisol
levels in the body, which can reduce bone mineral density. Getting enough good quality
sleep is really important for healthy bone development.
 STRESS

After talking about enough sleep, the next most important thing to discuss is stress. Stress is
not good for you. Stress means high cortisol, and high cortisol means low testosterone.

Constant stress can keep your cortisol levels high. When this happens, your body produces
more cortisol to cope with stress, but over time, this can lower testosterone production.
Since testosterone is essential for muscle growth, energy, and overall health, long term
stress can lead to issues like muscle loss, low energy, and poor sexual health. In short,
ongoing stress messes with your hormone balance and lowers testosterone levels.

But, during a fight or highly stressful situation, your cortisol levels spike, which in turn can
temporarily boost testosterone as your body shifts into survival mode. However, as I said,
the stress we experience in our daily lives whether from work, money, or relationships has a
negative long term effect. This type of stress can be bad and lower your testosterone levels
over time.

Never stress.
 DIET

When you diet, especially under stress, your body releases more cortisol, which can
suppress testosterone production. I already explained but cortisol means low testosterone.
So basically eat whatever you want.

Dieting can indeed stress the body and potentially lower testosterone levels. If you’re on a
long term calorie restricted diet, it can lead to a drop in testosterone. Studies have shown
that cutting calories by around 25% can reduce testosterone production because the body
starts to conserve energy.

Similarly, low carb diets, especially those high in protein, might also negatively affect
testosterone levels. A meta analysis found that such diets could lower testosterone by about
5.23 nmol/L
 SPRINT

Sprints are incredibly effective for boosting hormone levels and increasing bone density.
When you sprint, your body goes through a short but intense stress period, which triggers
the release of important hormones. One of the main hormones affected is testosterone (the
stress from sprinting is not bad because it’s temporary and helps the body grow stronger)
Sprinting helps boost testosterone levels, which is crucial for muscle growth, energy, and
overall physical health. High intensity workouts like sprints activate hormones that support
muscle repair and growth, leading to increased muscle mass and overall strength.

Sprinting also increases the release of growth hormone (HGH), which plays a key role in
cell regeneration and growth. The higher HGH levels from sprinting help accelerate muscle
development, promote fat loss, and contribute to stronger bones. Additionally, sprinting
triggers the release of adrenaline (epinephrine) which increases your heart rate and primes
your muscles for quick, powerful movements. This also boosts energy production and
promotes fat burning.
When it comes to bones, sprinting has a significant impact as well. High intensity, impact
exercises like sprinting help strengthen bones by increasing their density. The forces applied
during sprinting stimulate the production of osteoblasts, the cells responsible for building
and mineralizing bone tissue. This impact helps make bones denser and less likely to break,
ultimately improving bone health.

Sprinting boosts key hormones like testosterone and HGH, which accelerate muscle growth
and recovery. It also helps increase bone density, making bones stronger and more resilient.
Sprinting, as a high intensity workout, offers significant benefits for both muscle and bone
health.
 TESTOSTERONE
Here are some effective ways to naturally boost testosterone levels:

1. Exercise Regularly: High intensity interval training (HIIT) can help increase
testosterone. Sprints are particularly beneficial.

2. Get Enough Sleep: Lack of sleep can negatively impact testosterone production.
Aim for 8-9 hours of quality sleep each night to maintain healthy testosterone levels.
(Zero Light)

3. Diet: Dieting can increase cortisol levels, and since high cortisol can lower
testosterone, it reduces testosterone levels. Check diet.

4. Manage Stress: Chronic stress raises cortisol levels, which can lower testosterone.
Check stress.

5. Maintain a Healthy Weight: High body fat percentage can lower testosterone levels.
When there is excess fat in the body, it activates an enzyme that converts
testosterone into estrogen. Additionally, excess fat disrupts the body’s insulin
balance, which can interfere with proper hormone function.

6. Vitamins and Minerals: Getting vitamins and minerals from food should be your first
goal for boosting testosterone. If that's not possible, you can consider looking into
supplements. Check vitamins and minerals.
 VITAMINS AND MINERALS

Some essential vitamins and minerals you need:

1. Lactoferrin: Bone growth factor, promotes osteoblasts, promotes healthy gut, Iron
absorption from intestine.

2. Omega 3: Healthy skin, bone health, prevents aging, hair fall control, hair growth.

3. Astaxanthin: Anti inflammatory, antioxidant, osteoprotective, increased collagen

production, optimizes healthy skin.

4. Berberin: Anti inflammatory, cardiovascular health, weight loss, and metabolism.

5. Calcium: Bone health, dental health.

6. D3 and K2: Calcium absorption by D3 vitamin and osteocalcin protein activation by

K2 boost muscle function and mental health/mood.

7. Biotin: Healthy hair, hair growth, improved skin.

8. Vitamin C: Skin appearance, healthy immune system bones and cartilage

maintenance, reduced fatigue.

9. Magnesium: Bone health, testosterone boost.

10. MSM, glucosamine, chondroitin: Joint health, bone strength, joint flexibility and
structure, physical function, helps maintain your morning height through the day,
collagen production.

11. Collagen: Bone density, healthy skin.

12. Selenium:Bone tissue function, improved fertility, thyroid support, antioxidant.

13. Zinc: Skin health support, acne support, immune system improvement, cell
regeneration.
 METABOLISM AND FAT BURNING

Here is best ways to burn fat and boost your metabolism:

1. Sprint

2. Diet

3. Sleep

4. Drink Water: Drinking water can temporarily boost metabolism. Drink 4-5L water
every day.

5. Drink Green Tea and Coffee: Green tea and coffee, which contain caffeine and
antioxidants can accelerate metabolism and increase fat burning.

6. Avoid Stress: Stress increases cortisol levels, which can lead to fat storage.
Reducing stress helps maintain a healthy metabolism. Check stress.
 BONESMASH

Bone smashing helps make bones stronger and denser. Bonemsashing apply stress to the
bones, encouraging them to rebuild and strengthen. As bone density increases, bones
become fuller and stronger. Regular physical activity, along with adequate calcium and
vitamin D intake, also contribute to healthy bone development. Also high testosterone levels
can increase bone density. Testosterone is an important hormone that supports bone health
and strength. Higher testosterone levels help bones become stronger and denser.

Why does it work?

Wolfs’s Law: Wolf's Law states that bones adapt to the stresses placed on them. When
subjected to repeated impacts or weight-bearing activities, bones respond by remodeling,
meaning the bone tissue becomes denser and stronger at the areas under the most stress.
This process helps bones handle future forces more effectively, reducing the risk of injury.
Specialized cells, like osteoblasts (which build bone) and osteoclasts (which break down old
bone), manage this remodeling process. Essentially, Woff's Law shows that bones become
stronger when regularly exposed to stress, supporting bone health and preventing conditions
like osteoporosis.

Microfractures and Remodeling: Bonesmashing, or high impact activities, can create tiny
cracks, known as microfractures, in the bone. The body naturally repairs these
microfractures by adding new bone material to the affected areas. This process, known as
remodeling, can lead to an increase in bone density over time, making the bones stronger
and more resistant to future stress.

Areas to focus:

1. Chin/Mandible
2. Zygomatic Bone (side)
3. Zygomatic Bone (front)
4. Browridge

Each area should be hit for about 3-5 minutes.

 IGF-1 AND CARBS
IGF-1 is a hormone that plays a key role in growth and cell regeneration. It helps promote
muscle development, increases bone density, aids in tissue repair, and supports overall body
growth. IGF-1 also regulates various biological processes in the body, like metabolism and
cell growth. Essentially, it mimics the effects of growth hormone and is crucial for physical
development.
Carbohydrates can have an important impact on IGF-1 levels. When you consume
carbohydrates, they get converted into sugar, which triggers insulin release into the
bloodstream. High insulin levels can, in turn, increase IGF-1 production. IGF-1 mimics the
effects of growth hormone, supporting muscle growth and cell regeneration.
So, carbohydrates can boost IGF-1 levels and help support anabolic processes in the body.
Carbohydrates are not your enemy.
You've reached the end of the book. Everything I've shared here is the result of experiences
and lessons I've gained over the years. Feel free to ask me any questions through my TikTok
account.

TikTok

Much love!
Raton.