Naturally Boost Testosterone

Guide To Naturally Boost Your Testosterone: Copyright 2018 © Robert Clark
Logo Copyright © 2018 Alpha Wolf Nutrition

All Rights Reserved
Guide To Naturally Boost Your Testosterone | www.alphawolfnutrition.com 2

Disclaimer
The views expressed in this book are personal opinions and they are not intended to be, or replace,
medical advice by a healthcare professional. While we have put in an extraordinary amount of time,
energy and effort to give you the best information possible; based on the best research we could
find, different people may have different views of the research discussed. You should always
conduct your own research and seek advice from a healthcare professional before taking or
discontinuing any of the vitamins, minerals or herbs mentioned.

Table of Contents
Preface ................................................................................................................................. 6
Chapter 1: 8 Common Mistakes Decreasing Your Testosterone ................... 7

1. Consuming Vegetable Oils.......................................................................................................................... 8
2. Lack of Sufficient Sleep ............................................................................................................................... 8
3. Moderate Stress and Anxiety Levels ....................................................................................................... 9
4. Excessive Alcohol Consumption ............................................................................................................. 12
5. Refined Carbohydrates and Refined Sugar ......................................................................................... 13
6. Chemicals in Your Drinking Water ......................................................................................................... 14
7. Excess Body Fat .......................................................................................................................................... 14
8. Consuming the Wrong Animal Products............................................................................................... 15
Chapter 2: 8 of the Best Foods to Boost Your Testosterone ......................... 16

1. Dark Chocolate (Cacao) .............................................................................................................................. 17
2. Extra Virgin Olive Oil ................................................................................................................................... 17
3. Mushrooms ................................................................................................................................................... 18
4. Cruciferous Vegetables ............................................................................................................................. 18
5. Avocados....................................................................................................................................................... 19
6. Beans and Lentils ....................................................................................................................................... 20
7. Pomegranate ................................................................................................................................................ 21
Chapter 3: The 6 Most Over-Hyped Testosterone Boosters On The Market

.............................................................................................................................................. 22
1. D-Aspartic Acid (DAA) ................................................................................................................................ 23
2. Fenugreek Extract...................................................................................................................................... 24
3. Inositol ............................................................................................................................................................27
4. Tribulus Terrestris .......................................................................................................................................27
5. Stinging Nettle Root .................................................................................................................................. 29
6. DHEA ............................................................................................................................................................. 30
Chapter 4: 7 Vitamins and Minerals To Boost Your Testosterone .............. 32

1. Zinc.................................................................................................................................................................. 33
2. Vitamin D3.................................................................................................................................................... 34

3. Vitamin B12 .................................................................................................................................................. 36
4. Vitamin B6 ..................................................................................................................................................... 37
5. Vitamin B3 (Niacin) ..................................................................................................................................... 38
6. Boron ............................................................................................................................................................. 38
7. Magnesium ................................................................................................................................................... 40
Chapter 5: 5 Natural Herbs To Max Out Your Testosterone Levels ............ 42

1. Ashwagandha Extract (Specifically KSM-66) ....................................................................................... 43
2. Maca Root .................................................................................................................................................... 46
3. Shilajit Extract .............................................................................................................................................. 49
4. Longjack aka Tongkat Ali .......................................................................................................................... 51
5. Panax Ginseng ............................................................................................................................................ 53
References........................................................................................................................ 56

Preface
In a symphony, there are many instruments which all have to hit the right notes at the right time to
make beautiful music. It only takes one instrument hitting a wrong note, or entering in at the wrong
time to throw off the whole orchestra.
The human body has to be looked at as a symphony. There are many key elements, many
instruments and notes at play, each one having to be equally appreciated, to make the most beautiful
music.
Trying to pinpoint a singular cause of lower testosterone levels or find that magic bullet to raise
natural testosterone production is like trying to compose a full symphony with only a single violin. It
can certainly be done, but you’ll never maximize your potential.
This book was written with that in mind. Consider it a good starting point into fulfilling your natural
testosterone production potential.
While a truly comprehensive book on testosterone production could easily span 400 or more pages,
most men simply don’t have that much time or interest in reading this much scientific fact. We want
the cliff notes. Hit me with the most important points and let me get on my way.
My goal, was to give you those cliff notes so you could start maximize
your natural testosterone today. I have taken hundreds of hours of
research and condensed it down to a simple to read and understand
guidebook, giving you only the most critical bits of relevant information
so you can make the best decisions possible.
To Your Health!
Robert Clark
Lead Product Developer
Alpha Wolf Nutrition Robert Clark

Chapter 1:
8 Common Mistakes
Decreasing Your Testosterone

1. Consuming Vegetable Oils
Vegetable oils include both actual vegetables and grains, and can wreak havoc on your
testosterone.
Note: Not counted in vegetable oils is cold pressed extra virgin olive oil, coconut oil, avocado oil,
and palm oil which may have many health benefits including increasing testosterone levels.
The extraction of vegetable oil often uses chemicals, bleaching, and deodorizing techniques which
minimize any health benefits they would have had, while leaving behind sulfates. In addition to the
sulfates they tend to be extremely high in PUFA (polyunsaturated fatty-acid) which in scientific
studies has been linked with lowered testosterone levels. (1)
I recommend you use either cold pressed extra virgin olive oil or coconut oil.
Extra Virgin Olive oil in particular has been shown to have great testosterone boosting properties
which we will discuss later in this book.
Stay away from any other kind of vegetable oil when possible, including:
Canola Oil
Corn Oil
Cottonseed Oil
Grapeseed Oil
Peanut Oil
Safflower Oil
Soybean Oil
Sunflower Oil
2. Lack of Sufficient Sleep

Testosterone levels rise as we sleep and decrease during waking hours. (1)
In order to maximize your natural testosterone production, you need to get adequate sleep.
A recent clinical study of healthy men showed just one week of decreased sleep caused a drastic
reduction in the subjects’ testosterone levels. (2)
Every man in the study experienced a significant decrease in his testosterone, ranging from ten
percent to as much as fifteen percent. Everything else in their lives the was the same during the
study so that huge dip resulted just from lack of sleep.
This study discovered lack of sleep can have the same devastating effects on testosterone levels as
aging 10 – 15 years!

In other words, if you are 40 years old, a lack of sleep can instantaneously knock your testosterone
levels down to the level of a 55-year-old even if you eat healthy, workout consistently and take the
right supplements!
It will probably come as no surprise to you that testosterone levels usually dip the lowest in the
afternoon and evening hours since you are most likely to feel an energy crash around the same
time.
Unfortunately, that’s probably when you really want your energy and libido to be geared up!
If you are already running at a deficit due to lack of sleep, the testosterone crash is going to hit you
that much harder.
If you want to have enough in the tank at the end of a hard day to play with the kids or spend some
quality time with the wife, get your sleep.
3. Moderate Stress and Anxiety Levels

You already know stress and anxiety take a toll on your body and overall health, but you probably
didn’t know it also has a seriously bad effect on your testosterone levels.
There is a negative correlation between the “stress hormone” cortisone and testosterone, meaning
when cortisone goes up, testosterone goes down. (1)
Not only is cortisone linked to your testosterone levels but its impact can have a near instant affect
when your cortisone spikes.
Not feeling “in the mood” after a bad day? That could be cortisone taking its toll on your testosterone
level with its immediate effect.
Long-term stress can be even more damaging because your body keeps up the levels of cortisone
to try to deal with your stressors.
On a biological level, your body goes into “fight-or-flight” mode, and reproductive vigor is just not
an immediate priority. Your body’s resources are being diverted elsewhere and you’re simply not
able produce testosterone at a maximum level.
Reducing the stress in your life, or at least working on your ability to cope with that stress is a
fundamental key to maximizing your testosterone production.
Because managing stress plays such a crucial role in increasing your testosterone levels, I want to
quickly highlight a few proven supplements and lifestyle techniques you can implement into your
daily regimen.

Supplements
1. Ashwagandha
Ashwagandha, is one of the best herbs on the planet for controlling stress and anxiety. It has been
proven again and again in human based scientific case studies to help reduce cortisol levels and
increase quality of sleep. (1, 2, 3, 4, 5)
Since a lack of sleep often accompanies high stress and sleep can make any symptoms you are
experiencing far worse, this is a huge double benefit.
2. Panax Ginseng
Ginseng is a powerhouse supplements that has been scientifically proven to help reduce stress,
improve overall brain function and promote a positive sense of wellbeing. (6, 7, 8)
It also has a myriad of other health benefits including increasing erection strength.
3. Magnesium
You might find it surprising that magnesium is great at helping relieve the symptoms of stress.
Unfortunately, in part due to soil degradation and in part to simply needing more of magnesium as
we age, it tends to be deficient in the Western diet.
In fact, around 68% of Americans are most likely mildly deficient. (9)
Since magnesium is responsible for over 300 various processes within the human body including
reducing cortisol, stress and anxiety, this is a mineral you should certainly add to your supplement
regimen. (10)
It is important to note that taking magnesium along with a vitamin D supplement can help increase
magnesium’s bioavailability within your body.
4. Longjack
Longjack, also known as Tongkat Ali, has been shown in scientific case studies to both lower cortisol
and reduce the effects of exercise induced stress.
This is great news as it may help provide protection on both the mental and physical front. (11)
Another positive benefit for most men is that longjack has been shown to boost testosterone, libido
and encourage fat loss too.
5. Zinc
Zinc plays an incredibly important role in stress reduction because it has such a crucial role in our
brain function. In fact, more zinc is found in our brain (specifically the hippocampus) than anywhere
else in our body. (12)
Zinc is so important to brain function that one study actually found the more depressed someone is,
the lower their zinc levels tend to be! (13)

Unfortunately, deficiency in zinc is very common with estimates coming in that over 2 billion people
are running short on this important mineral. (14)
6. Gaba
Unless you are a pretty serious health nut that does crazy things like sprouting rice for the GABA
benefits, you have probably never even heard of this nutrient or realize how important it is for
managing stress.
GABA (gamma-aminobutyric acid) is a crucial neurotransmitter which helps transmit messages

between the brain and the nervous system.
The science behind GABA would require an entire chapter devoted to it but I want to quickly
highlight how crucial it is to reducing stress, depression and anxiety while at the same time improving
sleep. (15, 16, 17, 18)
Brown rice contains GABA and when it is sprouted and/or germinated it makes it more bioavailable.
Unless you eat a lot of sprouted brown rice though, I suggest you supplement 100 – 150 mg, twice
per day with a pure GABA extract.
Lifestyle Techniques
1. Meditation
It’s well documented that meditation reduces stress, calms rattled nerves, improves sleep and helps
provide mental clarity and focus. (1, 2, 3)
While scanning the brains of buddhist monks during meditation, scientist have discovered the brain
can actually reorganize itself. The neural networks in the brain literally restructure to help provide a
feeling of oneness and harmony. (4)
You don’t need to be a Buddhist monk with years of practice to reap many of the benefits of
meditation though. Just 10 minutes a day of focused breathing is a great start and can really go a
long way into transforming your whole day.
2. Healthy Eating
Eating healthy to reduce stress is a no-brainer. Not only does a more nutritious diet have a huge
impact on your brain function and nervous system but processed foods can take a dramatic toll on
those same processes.
Here are a few foods you can focus on getting in your diet to help minimize stress levels
Pure Dark Chocolate – Increasing “anandamide” or “the bliss molecule”.

Avocados – Rich in monounsaturated fats (brain food), boron and potassium.
Spinach – Protects the thymus, spleen and adrenal glands.

3. Regular Exercise
Exercise helps to reduce stress by increasing blood flow and releasing endorphins in your brain.
Getting at least 20 minutes of exercise each and every day can have a huge impact on your mental
health. (5, 6)
When I’m really feeling stressed, I like to try and combine my exercise with meditation by going for
a walk, hike or run while focusing intently on my breathing and the oxygen coursing through my
veins.
4. High Quality Sleep

As we already discussed, not getting enough sleep can send your testosterone levels tanking. You
are probably already aware that a lack of high-quality sleep can be devastating to your stress and
anxiety levels too.
Even being just an hour or two short of what your body normally requires can have very dramatic
effects on your stress levels which is really a double negative for your testosterone.
Here are a couple of easy to implement techniques to help you get the deep and restful sleep you
need.
1. Take the supplements and follow the rest of the advice already mentioned in this article.
2. Shut down all electronics if possible, at least 1 hour before bed.
The artificial blue light from TV’s, laptops, smartphones and other electronic devices actually screw
with your circadian rhythm and disrupt your body’s production of melatonin. (7)
If you need to be on your laptop or phone just before bed, I suggest you look at installing a blue
light filter. There are several free ones to choose from in both the Apple and Google Play app store.
DO NOT take a melatonin supplement.
While it may help you fall asleep in the short term, with prolonged use can cause your body to stop
producing melatonin on its own thereby having the exact opposite effect which can take a long time
to recover from.
4. Excessive Alcohol Consumption

You’ve probably heard or even witnessed the effects of a night of binge drinking on your ability to
perform at your best but did you know that alcohol directly affects several of the processes
necessary for testosterone production?
The fact of the matter is that tanking up on alcohol can cause your testosterone to tank!
I want to be clear, having a drink or two has not been shown to have a significant impact on
testosterone. We are talking about those nights which lead to those mornings.

When your body metabolizes alcohol, the process uses up a coenzyme called NAD+, which is an
essential component of testosterone production. If your body is missing essential building-blocks
for the production of testosterone, it simply can’t make more. (1)
This is an area where the effect is directly correlated to the amount of alcohol intake, so a few drinks
here and there probably won’t have much effect. But the more you drink, the lower your testosterone
levels will get.
It’s worth stating again, having the occasional beer or mixed drink likely won’t do much to your
testosterone levels. But if you find yourself frequenting the good stuff, expect your testosterone
production to take a severe hit.
5. Refined Carbohydrates and Refined Sugar

The category of “refined carbohydrates” includes not only refined sugars, but also the foods that
convert into sugars within the body when you eat them, like white bread, white rice, and pasta.
Your body is primed to respond to the presence of sugars by releasing insulin, which is used to
process the sugars. These spikes in insulin levels is an enemy to your testosterone production.
Eating a high glycemic meal with a lot of refined carbohydrates can knock down your testosterone
levels for several hours, and by a significant amount.
You can do even worse damage over time, if you make a habit of refined carbohydrate intake
because your body can actually become insulin resistant. Not only is that a condition associated with
pre-diabetes, it is also associated with far lower levels of testosterone than normal.
In one recent study, published in the journal Clinical Endocrinology, found men saw a 25% decrease
in testosterone after consuming a sugary drink. And this wasn’t just a quick dip, it lasted for 2 hours!
(1)
Even more astonishing is out of the 66 men in the study with normal testosterone levels at the start
of the experiment, at least 10 saw their testosterone levels dip below the hypogonadal range.
In other words, their testosterone levels were below prescription levels meaning they may have
qualified for hormone replacement therapy. That’s significant to say the least!
Healthy carbohydrates are still an important part of a balanced diet, and in fact, carbohydrates
provide an essential building block for testosterone with more than one study showing a higher carb
diet leads to higher testosterone levels and lower cortisone levels. (2)
Other studies have shown higher carbohydrate diets lead to quicker recovery times, more strength,
and higher levels of protein synthesis. (3)
It is, however, important to stay away from the refined variations and stick with the more nutritionally
valuable carbs that will not spike your insulin and potentially lower your testosterone production.
One of my favorite sources is chickpeas (also known as garbanzo beans) which are extremely
versatile, making foods from humus to wheat and gluten free pasta.
Garbanzo beans are also a great source of protein, fiber, and large amounts of vitamins and minerals
key to testosterone production.

6. Chemicals in Your Drinking Water
If you’re a health-conscious person, you probably make it a point to drink a lot of water to stay
hydrated and keep your body’s processes running smoothly.
There is no doubt water is essential to biological processes (including testosterone production), but
it’s critical you pay attention to the quality of the water you drink.
Your high intake of water could be the inadvertent gateway for chemicals which are damaging your
testosterone levels.
A three-year study conducted by the Environmental Working Group in 2009 found a whopping 316
chemicals in tap water throughout the country. Out of the 316 chemicals found, 202 of them are not
even regulated and others didn’t pass guideline levels. (1)
Want to have a look at what has been discovered in your tap water? Go to www.ewg.org/tapwater/
After reading that, you may think switching to bottled water is the key but companies are not required
to disclose the level of contaminants in their products and some have even been found to be nothing
but tap water anyway.
In addition to that, there are often times damaging chemicals such as phthalates or bisphenol-A
(BPA) found in the plastic containers which can leach directly into the water.
Consider investing in a good water filter, preferably one that remineralizers the water in the last
stage of filtration, and use safe containers to store and drink it from.
7. Excess Body Fat

We all know that being overweight comes with a plethora of health risks. One of those risks for men
is drastically reduced testosterone levels!
Body fat contains aromatase, an adrenal enzyme that converts androstenedione and estrone to
estrogen.
What does that mean exactly?

The more body fat you have, the more of your testosterone is getting turned into estrogen!
Another problem is testosterone is a fat-soluble hormone, meaning that it can get stored in fat
tissues. Instead of being free in your body and your bloodstream, testosterone may be getting
locked up inside your fat, decreasing your free testosterone levels.
I have some good news for you though. Testosterone plays a critical role in your body’s metabolism,
so as you start to shred the excess pounds and your testosterone levels increase, it will get
increasingly easier to burn off more of the fat. (1)

8. Consuming the Wrong Animal Products
Animal products can provide many of the essential building-blocks needed for testosterone
production such as zinc, but if you chose the wrong meat you may be doing more harm than good.
Most people are aware that eating pesticides is bad for your health and can damage and/or weaken
multiple bodily functions like testosterone production. But what most people don’t think about is
how many pesticides are in the meat they are eating!
There is little to no regulation on how much pesticide can be sprayed onto the grains of animals
meant for slaughter. These pesticides can be absorbed into the fat of the animals or the milk of dairy
cows which you then consume.
According to Dr. Donley, Senior scientist at the Center for Biological Diversity and former cancer
researcher at Oregon Health and Sciences University
“For glyphosate, the most commonly used pesticide in the world, residues allowed in animal feed
can be more than 100 times that allowed on grains consumed directly by humans, and the amount
of glyphosate allowed in red meat is more than 20 times that for most plant crops.” (1)
That is pretty damn scary!
In addition to the potential dangers of pesticides, animals raised in factory farm conditions may have
unnatural levels of hormones, especially estrogen, in their meat, milk, and eggs. (2)
To help maximize your natural testosterone levels, look for organic, and when possible grass-fed
and/or pastured animal based products.

Chapter 2:
8 of the Best Foods to Boost
Your Testosterone

1. Dark Chocolate (Cacao)
Dark chocolate is an amazing food for naturally boosting testosterone and is best consumed in its
pure raw state as cacao nibs.
I personally add a handful to both my daily smoothies and oatmeal or quinoa for breakfast.
Just 3 tbsp of cacao is packed full of a huge array of nutrients and phytonutrients including but not
limited to:
Healthy Fats (Oleic Acid, Stearic Acid, Palmitic Acid)

Fiber (3 g)
Protein (4 g)
Polyphenols (Flavonoids, Proanthocyanidins)
Vitamins (B1, B2, B3, B5, B9, E)
Minerals (Magnesium, calcium, sulfur, zinc, iron, copper, potassium, manganese)
Dark chocolate and its nutrient dense compounds have been credited with:
Increasing Strength (1)

Increased Bioavailability of Nitric Oxide (2)
Elevated Mood (3)
Improved Cardiovascular and Cholesterol Health (4)
Improved Brain Function and Cerebral Blood Flow (5, 6)
As a natural testosterone booster, dark chocolate is amazing but as you can see its health benefits
are wide reaching and extremely beneficial for a high quality of life in general.
2. Extra Virgin Olive Oil

Extra Virgin Olive Oil (EVOO) is one of the healthiest foods on the planet and is one of the
cornerstones of the extremely popular and exceedingly healthy Mediterranean diet.
You do want to ensure you are buying the real stuff though. Look for pure, unrefined, unfiltered,
cold-pressed extra virgin olive oil.
Preferably, in a glass bottle so it doesn’t absorb any chemicals that may leach into it from plastic
containers.

EVOO works in multiple ways to boost testosterone.
1. Increase Luteinizing hormone / LH (1)

2. Boosts testosterone manufacturing enzymes 3-beta-HSD & 17-beta-HSD (2)
3. Decreases Leydig Cell inflammation (2)
4. Raises HDL / Lowers HDL (3, 4)
Luteinizing hormone is released in the pituitary gland and controls the function of the testicles which
produce testosterone from cholesterol.
In fact, just 1.6 tbsp of Extra Virgin Olive Oil each day can boost LH by 42.6% and testosterone levels
by 17.4%! (1)
EVOO also helps reduce LDL (bad cholesterol) and raises HDL (good cholesterol). Since
testosterone is manufactured from cholesterol, the better your overall cholesterol profile the better
able you are to maximize your testosterone.
3. Mushrooms
Everyone knows that mushrooms are incredibly healthy, provide an immunity boost and a wide
range of vitamins, minerals and phytonutrients.
What most people don’t know is that plain ole white button mushrooms actually come with an extra
testosterone boosting kick!
Phytochemicals in mushrooms have been shown to inhibit aromatase activity. (1, 2)
Aromatase converts androgens (testosterone) into estrogen. Mushrooms being an aromatase

inhibitor help prevent this conversion.
This effect isn’t just limited to white button mushrooms though. It’s also been shown in shiitake,
portobello, crimini, and baby button mushrooms.
As an added bonus, mushrooms grown outside in natural sunlight can also be a good source of
vitamin D and are one of just a handful of foods to provide such a benefit.
4. Cruciferous Vegetables
Cruciferous vegetables such as broccoli, cauliflower, kale and bok choy actually help the body
excrete excess estrogen thereby increasing the amount of testosterone available.
Indole-3-carbinol (C9H9NO), also known more commonly as “I3C” is formed from a substance called
glucobrassicin in cruciferous vegetables.
Studies have shown I3C supports estrogen metabolism and may increase excretion of estradiol
(estrogen) in men by upwards of 50%! (1,2)

Cruciferous vegetables also have another compound called Diindolylmethane (DIM) which is a
precursor to I3C. (3)
DIM may both have the ability to block estrogen as well as destroy prostate cancer cells! (4,5)
With that said, DIM has become a very popular supplement in bodybuilding circles because it may
be more stable when ingested in supplement form than I3C is.
However, I suggest you get both DIM and I3C from its natural form in cruciferous vegetables rather
than via supplementation which has been shown to block DHT. (5)
DHT is highly androgenic and a strong estrogen blocker in its own right. (6)
DIM may also block mTOR which is critical to growth hormone, protein synthesis and building muscle
mass. (7,8)
5. Avocados
Avocados are one of the best sources of fats for naturally boosting testosterone levels. They are
chock full of potassium (which most diets don’t get anywhere close to what the body needs), B
vitamins, vitamin E and 11 different carotenoids!
Fats have gotten an extremely bad wrap and somehow it has snuck into typical health lexicon that
we should only be getting around 25 – 30% of our daily calories from fat.
This is inherently bad advice. What you should be concerned with is the type of fats you are
consuming rather than trying to keep the percentage low.
In fact, I try to consume between 35 – 50% of my calories from fat every day! Why?
Fats helps you absorb vitamins A, D, E, and the important and often unmentioned vitamin K
Vitamin D (which we will discuss later in this book), E and K are all extremely important for maximizing
your testosterone. It’s one thing to get the vitamins and another for you to actually absorb them.
Avocados can help maximize that absorption.
Your brain is about 60% fat, and nutrition and fats play an important role in both development and
function
Providing your brain with calories from healthy fats like avocados, encourages ketosis, providing
energy to the brain while also helping to protect against brain diseases. (1)
Monounsaturated fats in particular (which avocados are loaded with) may enhance learning abilities,
slow down age-related cognitive decline and reduce the risk of getting Alzheimer’s disease. (2)
Avocados also have a fairly unique compound called oleuropein, Oleuropein is also found in olive
oil and has been shown to increase testosterone in studies on rats. While I prefer to focus on human
based studies, in this case it’s worth noting as a potential added benefit. (3)
Lastly and most important to the purpose of this article is the testosterone boosting effect of healthy
fats. Multiple studies have shown that higher fat diets result in higher testosterone levels.

In one study in particular, Finish researches placed 30 healthy male volunteers on a restricted fat
diet. Traditionally, these men consumed about 40% of their daily calories from fat but the researches
restricted them to 25% over a 6-week period.
The researchers discovered both total and free testosterone levels plummeted in the men while on
a low-fat diet but quickly returned to normal after resuming their typical high fat diets. (4)
In short, feed your body, feed your brain and feed your testosterone with avocados!
6. Beans and Lentils

When men think about testosterone we don’t usually think about beans and lentils! But these little
nuggets of goodness provide a power packed punch for boosting testosterone.
In fact, they can do a lot more for you than just increase your testosterone. They can help with fat
loss and building muscle too thanks to their high protein and complex carbohydrate content.
Just check out the fiber, protein, vitamins and minerals you get from 1 cup of pinto beans as an
example:
Fiber – 62%
Protein – 31%
Vitamin B1 – 28%
Vitamin B6 – 23%
Copper – 41%
Folate – 74%
Iron – 20%
Magnesium – 21%
Manganese – 39%
Molybdenum – 285%
Phosphorus – 36%
Potassium – 21%
Gluten free and rich in healthy fats, protein, fiber, phytonutrients and testosterone maximizing
complex carbohydrates.
Carbohydrates are extremely critical to high testosterone levels and multiple studies have shown
diets high in complex carbohydrates results in decreased cortisol levels and significantly increased
testosterone levels. (1)
Diets rich in healthy carbohydrates can also lead to increased strength, better protein absorption
and faster recovery after intense workouts. (2)
Pay special attention to the “better protein synthesis” part because as men, in part thanks to the
over-commercialization of protein powders and drinks, we constantly worry about our protein needs
rather than how well our body is actually utilizing the protein we are giving it.

Beans and lentils also help reduce inflammation in the body which is huge for boosting testosterone.
7. Pomegranate
A recent study on 22 healthy men showed that daily ingestion of pomegranate juice raised
testosterone levels by 24% on average. (1)
This study also showed positive effects on blood pressure, mood and anxiety as well!
Pomegranates are absolutely loaded with antioxidants which can decrease inflammation. You have
probably noticed a fairly common theme so far in that most of the foods mentioned in this article as
testosterone boosters work to decrease inflammation.
It’s because inflammation can wreak absolutely havoc on our bodies ability to produce testosterone
efficiently.
There is an extremely powerful antioxidant in pomegranates called “punicalagins” found in the juice
and especially the peel of a pomegranate.
They are so powerful that pomegranate juice has been found to have three times the antioxidant
activity of red wine and green tea (2).
Pomegranates are also loaded with
Vitamin C: 30% of the RDA.

Vitamin K: 36% of the RDA.
Folate: 16% of the RDA.
Potassium: 12% of the RDA.
One important note here is that pomegranates are also loaded with sugar so while the juice may be
an easy way to load up on all that nutrient goodness, I suggest you look at either eating them whole
or adding them to a smoothie.
The fiber in whole pomegranates will help protect against an insulin rush and in addition to that you’ll
get all the extra benefits of the skin which are the richest source of punicalagins.

Chapter 3:
The 6 Most Over-Hyped
Testosterone Boosters On The
Market

1. D-Aspartic Acid (DAA)
A few years ago, D-Aspartic Acid, also known as D-Aspartate and DAA, absolutely took off as the
latest must have testosterone booster for men thanks to a few highly touted studies, one of which
was paid for by a manufacturer of DAA (no surprise there).
Unfortunately, as is often the case, supplement companies showcased what they wanted you to see
and left off most of the relevant information.
Let’s take a look at the full scope of the human based case studies.
D-Aspartic Acid (DAA) and Sperm Quality

If you are an infertile man and trying to have a baby DAA seems to be a great supplement to take.
In a human based case study involving 30 infertile men, supplementation of DAA for 90 days
improved the amount of and motility of their sperm.
These men also saw a “significantly increased number of pregnancies” from supplementation. These
same men also saw a brief increase in testosterone production but it returned to baseline after about
2 weeks. (1)
It is both the fact the study was done on men who were infertile and the fact their testosterone levels
returned to where they were previously, after a very short time, that fails to get mentioned!
However, if you are struggling to conceive, supplementing with D-Aspartic Acid is certainly worth
trying.
Does D-Aspartic Acid (DAA) Boost Testosterone?

D-Aspartic Acid may boost testosterone in infertile men but the increase only lasted for 2 weeks and
then quickly returned to baseline.
In another human case study, D-Aspartic Acid significantly lowered total and free testosterone!
24 healthy men with a minimum of 2 years of weight lifting experience were split into 3 different
groups. Some men received a placebo and the other men were given either 3 or 6 grams of DAA.
The men who were given 3 grams of D-Aspartic Acid saw neither a gain nor decrease in testosterone
levels, however, the men who received 6 grams saw a decrease in testosteorne levels. (2)
In the only other human based study I could find, healthy males were put through a 28-day weight
lifting program where they trained 4 times per week and were split into two groups.
1. Men received 3 grams daily of DAA

2. Men received 3 grams daily of a placebo
In both groups the men saw a significant increase in body composition and muscle strength,
however, there was no difference between group 1 and 2.

Total and free testosterone levels were also measured as well as luteinizing hormone (LH) which
stimulates the testicles to produce testosterone.
The researchers found that both total and free testosterone levels were unchanged with resistance
training and D-Aspartic Acid supplementation. Luteinizing hormone was unchanged as well. (3)
Conclusion on DAA
I haven’t seen any research which proves D-Aspartic Acid increases free or total testosterone in
relatively healthy men and in fact there is evidence it may actually decrease testosterone production.
Based on the human case studies at hand, it is my opinion you are better off saving your money and
not buying into the hype.
2. Fenugreek Extract
What is Fenugreek?
Fenugreek, is a plant native to South Asia and it’s seeds and leaves are frequently used in curry
dishes. It has some great medicinal properties that we will discuss later.
It might also be the most popular and over-hyped testosterone boosting ingredient on the market
today. Various methods of extraction have been patented and marketed with very clever names
such as “Testofen”.
Patenting an extraction method is not always, but often times a clever way to make someone feel
like they are getting something special or unique and therefore a higher price tag can be slapped
on the cleverly marketed product.
Interestingly, Nugenix, who helped bring Testofen to popularity, uses plain ole Fenugreek extract
instead of Testofen in their flagship product, Nugenix “Ultimate Testosterone”.
Does Fenugreek Boost Testosterone?

The short answer is no, fenugreek does not boost either free or total testosterone levels according
to the scientific evidence at hand.
Unfortunately, it seems that most supplement companies start their ingredient formulations in the
marketing room instead of with scientific data.
The study that started the firestorm of interest in fenugreek as a testosterone booster spread
throughout the bodybuilding community almost overnight.
What nobody bothered to mention, was that the company which sponsored the study was actually
a manufacturer of the product. Can you say “red flag”?
What is even crazier is the study didn’t even mention testosterone being boosted long term. In fact,
it didn’t even test for testosterone levels. It was simply a questionnaire asking men how they felt! (1)
Since that time, another study published in the International Journal of Exercise Science showed no
influence in free or total testosterone levels from fenugreek extract. (2)

In fact, it showed that DHT levels actually decreased which if you are looking to gain size and
strength is not something you want to be doing.
Does Fenugreek Increase Strength?

Fenugreek “may” help increase strength but it probably doesn’t.
In 2011 a study was done on 47 males to test if the combination of fenugreek and creatine would
increase strength over an 8-week resistance training program.
The men were given one of three supplement combinations:
1. Placebo and dextrose

2. Creatine and dextrose
3. Creatine and fenugreek
If you are not familiar with dextrose it’s just a simple sugar so it should have absolutely no bearing
on gaining strength.
At the end of the study, the researchers concluded the combination of “creatine with fenugreek”
and “creatine with dextrose” were similarly effective at increasing strength while the placebo group
did not see a significant increase.
The common denominator here of course is creatine. It increased strength equally whether it was
paired with either fenugreek or sugar.
It’s been extremely well documented that creatine boosts muscle strength and weightlifting
performance. (4)
So, does that study really lead you to believe fenugreek is going to help increase your strength?
It sure didn’t convince me and neither did a trial run I gave myself taking just fenugreek as a
supplement.
Creatine, however, is clearly a great supplement for most men to take to increase strength.
Does Fenugreek Increase Libido?

Once again, the main study which pointed to an increase in libido was paid for by a manufacturer of
fenugreek and was the paid questionnaire.
After six weeks, the score for sexual arousal rose from 16.1 to 20.6
There is quite a bit of anecdotal evidence fenugreek may increase libido in men but if that is your
goal there are better herbs suited for increasing your sex drive such as Horny Goat Weed.
Does Fenugreek Increase Lactation?

Fenugreek can increase lactation in breastfeeding women. (5, 6)

In fact, my wife actually took it as a supplement after my son was born to help pump out more breast
milk and she would swear by its effectiveness.
It is said to stimulate the milk ducts in as little as 24 hours and is usually recommended to take
around 3,500 mg per day for maximum lactation.
However, if you are reading this book that was probably not the benefit you were looking for!
Fenugreek Increases Estrogen

Well that could be a problem!
Two different studies, one In Vivo (petri dish) on human cells and one on rats showed that fenugreek
may increase estrogen levels. (7,8)
I stress in my posts that you have to look at the human case studies when looking at outcomes
because what happens to rats or primates and what happens in petri dishes often have different
outcomes in actual human trials.
However, I do feel this is worth mentioning because we already know that high doses of fenugreek
can increase lactation so even though these studies are far from conclusive, they do give pause for
concern.
Fenugreek Side Effects

Most people do not experience significant side effects with fenugreek supplementation, however it
has been known to cause:
Maple Syrup Odor in Urine

Upset Stomach
Diarrhea
Bloating
Gas
Sensitive Nipples
While it may cause an upset stomach in some individuals it has actually been successfully used to
treat digestive issues in others.
Overall, you aren’t likely to experience any major side effects but you may want to start with a smaller
dose to see how your body reacts to it first.
As for the sensitive nipples issue, you might think this would primarily affect women since it can
increase lactation but it’s actually a pretty big complaint in bodybuilding forums among men.

Does Fenugreek Work for Men?
Fenugreek is a rich source of phytonutrients and saponins so it is definitely healthy for you overall.
With that said if your goal is to increase testosterone, the science behind the claims just doesn’t add
up.
3. Inositol
Inositol, discovered in 1849 and also known as Myoinositol, Cyclohexanehexol and 1, 2, 3, 4, 5, 6-
cyclohexanehexol is a non-essential nutrient oftentimes mistakenly said to belong to the b-complex
family.
This is one of the more baffling nutrients included in a few high-profile male testosterone boosting
supplements.
I searched high and low trying to find a scientific study showing an increase in testosterone in men
taking inositol and couldn’t find a single one.
That doesn’t mean one isn’t floating around out there somewhere but I looked hard and couldn’t
find it. In fact, all we could find was a study showing it actually decreases testosterone levels. (1)
What is Inositol good for?

There is a fair amount of evidence that Inositol may increase fertility in woman suffering from PCOS
(Polycystic Ovary Syndrome). (2)
My Bottom Line:
If you are reading this article, you are probably not suffering from PCOS so I don’t see a reason to
take it.
4. Tribulus Terrestris
What is Tribulus Terrestris?
Tribulus Terrestris is a small, leafy plant that grows all over the world in very arid climates where few
other plants can survive.
Tribulus Terrestris was at one time, among the most popular testosterone boosting supplements on
the market due to the idea it would increase luteinizing hormone (LH) which would help the testicles
synthesize more testosterone.
It’s still used in a large percentage of supplements on the market today based primarily on research
done on primates, rabbits, and rats. (1, 2)
I focus primarily on human based research though so will be discussing it mostly as it has performed
in human clinicals as there has been ample studies on it over the last couple of decades.

Does Tribulus Terrestris Boost Testosterone?
Tribulus Terrestris may boost testosterone in monkeys and rats but its effects on humans are quite
different.
The dose required would be extraordinarily high to see any testosterone gains which would be
miniscule at best.
There was one human study done in 1985 which is highly touted by supplement companies selling
standardized Tribulus Extract containing at least 10% Protodioscin.
This study did show a large increase in testosterone but the sample size was tiny and only involved
16 total people, just 8 of which were men. (3)
Multiple, larger scale studies have been done showing no statistically significant influence in free or
total testosterone in relatively healthy men and only weak evidence there may be a miniscule
increase in infertile men. (4, 5).
May Boost Testosterone in Men with a Low Sperm Count

There is some limited evidence suggesting it may have a slight impact on testosterone in men with
a low sperm count.
However, this was found with a mega dose of 6 grams daily for 60 days. (6)
To put that in perspective, in a typical testosterone boosting supplement you’ll either see Tribulus
Terrestris hidden in a “proprietary blend” so they don’t have to reveal how much is in their product
or it’s around 500mg.
It takes 1,000mg to equal 1 gram so in the scenario where 500mg was the recommended daily
dosage on the supplement, you would have to take 12x the recommended serving to get the same
amount of Tribulus Terrestris shown to have a slight improvement as mentioned in the above study.
Does Tribulus Terrestris Boost Libido?

Anecdotal evidence abounds from men swearing by Tribulus Terrestris as a libido booster.
However, the only human based study I could find on healthy individuals was the same one
mentioned earlier done on only 8 men and 8 women. (3)
This study did show a significant increase in libido in both men and women but being such an
extremely small sample size, it’s hardly relevant.
With that said, all other studies on tribulus terrestris on libido I could find, after several hours of
research, were all done on infertile men.
There wasn’t much of an effect but that doesn’t mean just because it doesn’t do much for infertile
men that it doesn’t boost libido in healthy men.
I’ve personally taken it in doses ranging from 500 – 1,500 mg and I would swear there is a subtle
difference when I’ve taken it on its own.

Should Men Supplement with Tribulus Terrestris?
It really depends on what you are trying to accomplish.
If you want to boost your testosterone, then don’t bother with it. Tribulus Terrestris appears to be
big on hype but little on scientific proof in clinical human studies as far as testosterone goes.
If you want to increase your libido, the mounds of anecdotal evidence suggest it’s worth giving it a
try.
I wouldn’t expect it to work wonders for your sex drive on its own but if combined with a more
scientifically proven natural aphrodisiac like horny goat weed, you may see some pretty dramatic
results.
5. Stinging Nettle Root

What is Stinging Nettle Root?
Stinging Nettle (Urtica dioica) is a weed native to Asia, Europe and North Africa but is often found in
the yards of Americans too. It’s name was given to it thanks to little spikes on its leaves that sting
when you try to pull it.
Does Stinging Nettle Boost Testosterone?
The short answer is no, stinging nettle does not boost testosterone!
In a double-blind study on 257 men receiving 120 mgs of stinging nettle, twice each day for up to 48
weeks had zero effect on testosterone levels! (1)
A second study completed by 558 men, showed testosterone levels were completely “unchanged”
by supplementation. (2)
So where did the idea that stinging nettle could improve testosterone come from and why is it in
some of the most popular testosterone boosters on the market?
Stinging nettle was shown in a study on rats to “possibly” boost testosterone. (3)
Here is the real kicker about that study though. The rats were also being given testosterone
injections at the same time!
So, there is no proof that stinging nettle even increases testosterone in rats, just that rats getting
testosterone injections see an increase in testosterone.
Stinging Nettle, DHT, SHBG and Free Testosterone

There have been other studies performed on rats and in petri-dishes showing that stinging nettle
may reduce sex hormone binding globulin (SHBG) and/or be a 5-alpha-reductase inhibitor. (4, 5).
5-alpha-reductase forms dihydrotestosterone (DHT) from testosterone so in theory by preventing

this conversion you could maintain higher levels of free testosterone.

However, once again the human studies do not show any increase in free testosterone levels so the
results do not seem to translate from rats and petri-dishes to humans.
In addition to that, DHT is an extremely powerful androgen and strong estrogen blocker so it’s not
something you necessarily want to block anyway. (6)
SHBG, is a protein made in the liver that binds to hormones such as estrogen and testosterone and
transports them throughout your body via your blood.
This is a good thing in general but when SHBG is too high it may keep your testosterone bound up
instead of being free for use.
Yet again though, the studies on humans do not show any increase in free testosterone levels so
any effect stinging nettle has on SHBG is too small to see a benefit as far as testosterone goes.
Does Stinging Nettle Have Any Health Benefits?

Stinging nettle does have three possible health benefits, although its effects on all 3 are pretty minor
at best according to the research.
1. May provide a slight decrease in nasal congestion due to seasonal allergies. (7)
2. May increase urinary flow rate of men suffering from (BPH) benign prostatic hyperplasia.
(1)
3. May slightly decrease severe joint pain but studies were rather unremarkable. (8, 9)
Should Men Supplement with Stinging Nettle?

If you suffer with BPH, seasonal allergies or joint pain, stinging nettle is certainly worth trying
although you shouldn’t expect significant improvements based on the research to date showing
minimal effects.
If you are trying to increase your testosterone, there is literally zero scientific proof of benefit from
it, so don’t waste your money.
6. DHEA
DHEA or Dehydroepiandrosterone is a steroid precursor and pretty controversial supplement. It’s
quick rise to prominence came after it was discovered a notable MLB player took the substance
during the famed chase to beat the single season home run record set in 1961 by Roger Maris, which
many sport devotees thought would never be broken.
Since that time DHEA has been banned in most major sports venues including the NFL, NBA, MLB,
NCAA, and the Olympics.
The reason for this, however, has less to do with its effectiveness in improving performance (which
as we will discuss is sketchy at best) but because of its potential, harmful, side effects.

Everyone knows DHEA produces bigger, stronger men, right?
Not according to Harvard University which says…
“DHEA is big business, reaping tens of millions of dollars for the supplement industry each year. It is
heavily promoted as a "super hormone" and an "antidote for aging" that can strengthen the immune
system, slow memory loss, melt body fat, build strong muscles and bones, prevent heart disease
and cancer, enhance energy and sexuality, and fight Alzheimer's disease. None of these claims is
supported by current medical science. But that has not stopped manufacturers from touting the
hormone.” (1)
We can’t say it better than Harvard, so we will just leave the supposed benefits of DHEA at that.
So, what about the side effects?

DHEA became so popular among military personal a study was commissioned and came to the
conclusion while it couldn’t be banned because it is, in fact legal to purchase over the counter, it
should be advised against consumption. (2)
Some, but not all of the reported side effects of DHEA include:
Mood swings and other psychological symptoms

Higher blood pressure
Liver problems
Changes in cholesterol level
Breast enlargement
Shrunken testicles
Reduced sperm production
Hair loss
Prostate Health Concerns (3)
Declining HDL "good" cholesterol*
*It should be noted that HDL is very important to healthy, natural testosterone production as well as
strong erections so you do not want this to decline!
My Bottom Line:
In my research, I discovered an awful lot of potential health risks with little proof of any positive
benefits. It’s my recommendation to steer clear of this steroid precursor.

Chapter 4:
7 Vitamins and Minerals To
Boost Your Testosterone

1. Zinc
What is Zinc
Zinc is an essential dietary mineral which has a direct effect on your immune system, cell division,
and it is necessary for androstenedione to be converted into testosterone.
ZMA is what athletes call supplementation when you combine zinc, magnesium and vitamin B6.
Zinc by itself has had some outstanding scientific case studies showing its powerful benefits but
when combined with magnesium and B6 the testosterone boosting capability greatly increases.
Zinc and ZMA Boost Testosterone

Human Case Study 1
For starters let’s look at the Western Washington University study done on the effects of
supplementing with zinc, magnesium and vitamin b6 (used to enhance the absorption of zinc and
magnesium).
Researchers stated that “ZMA supplementation was associated with improved anabolic hormone
profile and muscle function in already strength-trained varsity collegiate football players“. (1)
Let me be clear, there is no scientific bases for thinking zinc will increase testosterone production if
you are getting all that your body needs from your diet.
With that said, the above-mentioned study was done on strength trained football players in their
prime and it still boosted their testosterone and strength.
This is partly because it’s hard to get enough zinc in your diet and on top of that, physical stress,
whether it be from exercise or a physically demanding job, increases your need for zinc.
Human Case Study 2

Another study on wrestlers supplementing with zinc every day for 1 month were shown to have
significantly higher testosterone and thyroid hormone levels compared to a placebo group which
actually saw a decrease in both hormones likely due to the heavy workload. (2)
Human Case Study 3

One last study with “sedentary male volunteers” subjected to “fatiguing bicycle exercise” over a 4-
week period were able to maintain and increase both total and free testosterone levels compared
to the placebo group. (3)
Zinc Protects Against Exercise Induced

Testosterone Reduction
The last two studies suggest zinc can not only increase testosterone, but it protects men from
exercise induced reduction in testosterone levels which is a problem all active men have to deal
with.

Zinc May Block Sex Hormone Binding Globulin
(SHBG)
It’s also possible that zinc works to lower SHBG (Sex hormone-binding globulin) levels which binds
to and inhibits the function of testosterone. (4)
As a side note, supplementing with boron is another great way to decrease SHBG levels which we
will discuss later.
Are You Zinc Deficient?

Deficiencies of zinc can lead to a decrease in androgen receptors, an increase in estrogen receptors,
and may increase aromatization of testosterone to estrogen like low levels of vitamin D.
A deficiency can have a drastic impact on your testosterone levels and zinc cannot be stored by the
body so it must be consumed daily.
Given testosterone levels in men can vary greatly by the hour along with the fact we all know it’s
impossible to eat everything we need for proper nutrition every single day of our lives, this is an
important mineral to supplement with.
According to the Linus Pauling Institute, marginal zinc deficiency affects more than 2 billion people
worldwide! (5)
Supplementing with Zinc

I could go on and on with studies but it’s clear having enough zinc in your system plays a major role
in testosterone levels and it’s imperative you are not deficient.
We also know how hard it is to eat right all day, every day, with so much going on in life.
ZMA supplementation is a must to ensure maximum testosterone levels.
I recommend you take between 10 – 20 mgs of zinc every day, optimally along with magnesium and
vitamin B6 for the ZMA complex and maximum potency.
2. Vitamin D3
What Is Vitamin D?
Vitamin D is often said to be a “hormone” rather than a vitamin but this may not be factually true.
According to Dr. Ronald Vieth, one of the most respected researchers on vitamin D in the world, it
is a structural raw material which both hormones and pre-hormones are made from and it meets the
strict definition of a vitamin.
If you like geeking out on this sort of thing, you can read more about it in Dr. Vieth’s landmark paper
“Why Vitamin D is not a hormone”. (1)

However, this is still not without debate as some researchers insist vitamin D is a hormone. (2)
Whether or not you side with the researchers that claim it is a hormone or claim it is a vitamin, it plays
an absolutely crucial role in several biological functions including testosterone production!
Deficiency in Vitamin D
A deficiency of vitamin D may increase aromatization of testosterone to estrogen. Obviously if you
are trying to maximize your testosterone levels this is a very bad thing.
We also know vitamin D deficiency is soaring in the United States in large part due to a lack of sun.
In fact, deficiency could be as high as 77% according to one recent study. (3)
Vitamin D Boosts Free Testosterone

Just how crucial is vitamin D to maximizing your natural testosterone levels?
Human Case Study 1

One study found men with a deficiency have significantly lower testosterone levels and higher
estrogen levels.
These men also had a higher percentage of body fat, less lean mass, higher rates of cardiovascular
disease, more depression, and were less fertile than men with adequate levels of D. (4)
Human Case Study 2

In another study, men with low testosterone were supplemented with vitamin D and it was found to
increase free testosterone levels by a whopping 20% and total and bioactive testosterone also
increased! (5)
No difference in testosterone levels were seen in the placebo group so the researchers were able
to clearly see the effects came directly from vitamin D supplementation.
Vitamin D and Sunlight

Natural sunlight is your best source of vitamin D.
Your body will naturally produce vitamin D when exposed to sunlight for a long enough period of
time and this is by far the best way to get it!
However, determining exactly how much sunlight you need is rather difficult as there are a number
of factors which come into play such as:
1. How much of your body is exposed to the sun

2. How dark is your skin (darker skin needs more sunlight)
3. What time of the day is it (early morning and late afternoon requires more sunlight)
4. How close to the equator your live (further away requires more sunlight)
5. What season are you in (spring, fall and winter months typically require more sunlight)

It’s no wonder that so many of us fall short of getting adequate D levels via sunlight absorption with
our long work days, commute times, family responsibilities.
Not to mention its really tough to get midday, full body sunlight exposure in the summer, near the
equator consistently!
Vitamin D Absorption
Vitamin D is crucial to absorbing some minerals such as magnesium which is also on my list of best
testosterone boosting supplements.
Interestingly magnesium will help your body make vitamin D more bioactive as well! (6)
Supplementing with boron is also crucial to maximizing your body’s ability to absorb vitamin D. (7)
Not surprisingly, both boron and magnesium have been shown to be very effective testosterone
boosters as well!
Vitamin D Supplementation
Chances are pretty high you aren’t getting all of the sunlight you need each day to maximize your
testosterone levels and the studies have proven its importance time and again.
While some people have gone crazy with their recommendations (upwards of 5,000 I.U. daily), I
suggest you keep your supplementation in the moderate range between 400 IU and 1,500 IU daily.
That works out to 100% – 375% of the RDA (recommended daily intake) and is quite sufficient to
ensure you are getting all that your body requires to boost your testosterone.
3. Vitamin B12
It's well known that Vegans and Vegetarians should take a b12 supplement but did you know most
meat eaters should too?
Modern diets, cooking habits and sanitary practices have a huge impact on the level of b12 the
average person consumes and can biologically absorb. Without adequate b12 in your body, a whole
host of complications can arise, including a severe dip in natural testosterone production.
Detecting b12 deficiency can be difficult and health problems may not even begin to manifest for 5
– 6 years.
While the amount of b12 needed is miniscule, the impact on our bodies when deficient is absolutely
enormous.
How likely is it your deficient?

A recent study of 3,000 men and women in the ongoing Framingham Offspring Study, found that
39% had b12 levels in the “low normal” range. Even mild vitamin b12 deficiency has been associated
with accelerated cognitive decline according to researchers at Tufts University. (1)
Vitamin b12 also seems to have a significant effect on testicular function, sperm motility, and
concentration. (2)
Other benefits of sufficient b12 levels include
Higher energy levels

Helps brain and cognitive functionality
Aids in digestion
Boosts mood
Helps the nervous system function properly
As far as I know, there has never been a study directly linking b12 to increased testosterone.
However, b12 plays such a crucial role in so many aspects of our lives like the nervous system, higher
energy levels, and positive moods (see my writeup on stress) that while it may not directly affect
testosterone levels, I believe it does have a huge indirect role in maximizing it.
My bottom line:
We cannot survive without vitamin b12 and in modern society we are at an increasing risk of
deficiency, the effects of which we may not start realizing until years down the road.
I believe at bare minimum you should be eating or drinking at least one food a week fortified with
b12 or taking a b12 supplement to help keep your body and testosterone levels running at its peak
performance.
4. Vitamin B6
Vitamin B6 plays a crucial role in memory, blood flow, energy and of course testosterone production.
Being B6 is water soluble, your body is not able to store left over, so it must be consumed daily.
Deficiency in B6 can result in a host of maladies from nerve damage, acne, and memory loss, to
kidney stones, lung cancer, and lower testosterone levels.
At one time it was thought deficiency in B6 in the West was rare, however, studies are starting to
show mild deficiency is more common than once thought. (1, 2)
Interestingly enough, the older we get the more B6 we actually require, making deficiency more
likely.
B6 has both a direct and indirect effect on testosterone levels. On one hand it promotes androgens
which increase testosterone levels. However, deficiency causes the brain to regulate hormones
such as estrogen which can be detrimental to testosterone levels.
Another testosterone related benefit of B6 is it helps to increase serum growth hormone while
lowering prolactin levels which have been implicated in lower testosterone levels as well as
developing the unimpressive “man boobs”. (3)
My Bottom Line:
It’s worth mentioning again, testosterone levels can and do fluctuate by the hour. It’s important to
make sure you are getting your B6 in every day.

5. Vitamin B3 (Niacin)
Vitamin B3 (niacin) stimulates growth hormone. Excess will not help you produce more but a
deficiency can certainly result in a lack of. It is also critical in raising HDL (good cholesterol) while
helping to lower triglycerides. (1)
Since testosterone is formed from cholesterol, it’s a pretty straight forward correlation between the
need for B3 and maximizing your testosterone levels.
Low levels can also have a grave impact on energy levels since the body’s ability to convert
carbohydrates, proteins, and fats into energy require B3.
My Bottom Line:
As with all other B vitamins, B3 is water soluble and cannot be stored by the body so you need to
ensure you get enough each day to keep your natural testosterone levels at their peak.
6. Boron
What Is Boron?
Boron is a crucial trace mineral which aids in boosting free testosterone, blocking excess estrogen,
increasing muscle and bone strength, improving mental clarity, improving muscle coordination,
decreasing inflammation and treating arthritis.
Interestingly, there is no current RDA set but thanks to a plethora of scientific case studies we do
know that supplementation should be in the range of 3 – 10 mg depending on your personal goals.
Boron Deficiency is Rampant

It’s also important to note that due to soil degradation, deficiency levels are surprisingly high and
increasing at a rapid rate.
Boron is not found in significant proportions of most foods. For instance, avocados are one of the
few prevalent sources, yet a whole cup of avocado provides just 1.7 mg.
If your goal is to boost your testosterone levels, you would want to eat around 5 avocados every
day to see any significant benefit from it, if that was your only source.
Boron Boosts Free Testosterone by 29.5%

Boron’s effect on free testosterone is nothing short of extraordinary.
Human Case Study 1

In a recent scientific study, 10 mg of boron was given to healthy male volunteers, aged 18 – 29, every
day for 7 consecutive days to test for for plasma steroid hormones.
At the end of the study, researchers found that free testosterone levels increased a whopping 28.3%
(1)

Human Case Study 2
Another study on 13 participants with clinically diagnosed, low levels of Vitamin D were given 6 mgs
of boron from calcium fructoborate for 60 days.
The study was intended to discover if boron supplementation would increase vitamin d levels but
the participants were also tested for several other markers as well including testosterone.
At the end of the study the participants saw their DHEA levels increase on average by incredible
56% and an astounding 29.5% average boost in free testosterone levels! (2)
Boron Blocks SHBG

If you noticed, I said free testosterone levels increased. However, total testosterone levels did not
take a statistically significant jump. So, what gives?
Boron has been found to reduce SHBG (sex hormone binding globulin) in the blood which may be
at the core of its testosterone boost capabilities. (1)
The primary job of SHBG is to bind to sex hormones and prevent their effects.
That may sound odd but there is a reason for it and it does its job well. However, it can be annoying
as it also has a limited benefit and the more you raise testosterone the more of it finds itself bound
to SHBG.
By reducing the amount of SHBG in your body, you increase the amount of free testosterone
available to do what it does best, build muscle and increase strength!
In other words, boron appears to maximize what your body can do with the testosterone it’s already
producing.
Boron Blocks Estrogen

In the above-mentioned study (human case study 1) where men were given 10 mg of boron daily,
their estrogen levels were also checked and the participants saw their estrogen levels decrease by
and incredible average of -39%. (1)
Boron Increases Vitamin D Levels

In our mentioned human case study 2, the main point of the research was to discover if
supplementing with boron would increase vitamin D levels.
Sure enough, the researchers discovered vitamin D levels increased in the participants by 19.6%.
This is really big because vitamin D is at historic deficiency levels in men now and D is well regarded
as a testosterone booster.
How to Supplement with Boron
Most benefits from boron supplementation have been seen within the range of 3 – 10 mg daily and
it is considered generally safe at or below 20 mgs per day. (3)
I personally recommend taking 10 mgs per day to maximize your testosterone levels.

7. Magnesium
What Is Magnesium (Mg)?
Magnesium is responsible for over 300 processes in the human body including testosterone
production. Deficiency in the mineral can make you feel like your life and health is seriously falling
apart.
Just a few of the multitude of symptoms associated with Mg deficiency include hormone imbalance,
weak bones, cardiovascular problems, anxiety, and sleep problems.
Magnesium Boosts Testosterone

While a surplus of magnesium will not result in any increases in testosterone, a deficiency in it can
be devastating.
In a 4-week study on both sedentary men and athletes, both groups saw a significant rise in both
free and total testosterone levels, upwards of 24% on average.
The athletes actually saw the largest average increase which lends to the idea that exercise along
with magnesium supplementation can increase results the most. (1)
Much like boron, magnesium appears to bind to SHBG (sex hormone binding globulin) which allows
for more free testosterone. (2)
However, as the study above points out, total testosterone increased as well.
In another study on 399 older men, researchers discovered that higher serum magnesium levels
were directly correlated to higher testosterone levels and IGF-1 (insulin like growth factor) which is
extremely anabolic! (3)
Magnesium and Vitamin D

Taking a vitamin D supplement along with magnesium has been shown to increase magnesium
absorption. (4)
At the same time magnesium supplementation has been shown to increase vitamin D absorption.
(5)
This is important to note because vitamin D is a powerful testosterone booster as well!
Magnesium, Zinc and B6 (ZMA Complex)

A study published in The Journal of Exercise Physiology gave college football players zinc,
magnesium and vitamin B6 everyday and saw significant testosterone boost. (6)
When magnesium is taken along with zinc and vitamin B6 the combination is known in bodybuilding
communities as the ZMA complex and is well respected as a strong vitamin and mineral combo for
testosterone boosting.

Magnesium Deficiency
Unfortunately, due to a combination of soil degradation, modern diets, and increasing needs with
age, magnesium deficiency is becoming a rampant issue. (7)
If that wasn’t enough, exercise also increases the body’s need for even more magnesium thanks to
its role in stress management, fighting inflammation, and clearing out cortisol.
It is no wonder it has been estimated that as much as 68% of Americans, may be mildly deficient in
magnesium. (8)
Supplementing with Magnesium

The recommended daily allowance of magnesium continues to rise for males until the age of 31
when it tops out an astounding 420 mg per day according to the Linus Pauling Institute. (9)
With that said, there are recommended limits on supplementation which tops out at 350 mgs per
day for males at least 19 years of age, or you could risk adverse effects.
While mild deficiencies may be common, extreme deficiencies are not, and as far as
supplementation goes the Linus Pauling Institute recommends around 100 mg per day.
They believe you should be able to consistently get the rest of the magnesium you need each day
from the foods you eat. (9)
When levels are taken from deficiency to solid levels, it not only appears to improve the amount of
free testosterone in the body but actually increases total testosterone as well.
With a large amount of magnesium needed each day and the difficulty in obtaining it through food,
I highly recommend a daily supplement of at least 30 mg.
How much you really need will also depend on how bioavailable it is.
Magnesium is even more effective when taken in the ZMA complex along with vitamin D, BioPerine®
(a powerful absorption nutrient) and shilajit with fulvic acid to aid in absorption.

Chapter 5:
5 Natural Herbs To Max Out
Your Testosterone Levels

1. Ashwagandha Extract (Specifically KSM-66)
What Is Ashwagandha Root?
Ashwagandha (scientifically known as Withania Somnifera) is an ancient Ayurvedic herb which has
been shown to provide neuroprotection, anti-cancer effects, and enhanced virility.
In traditional culture, it was said to give one the strength and virility of a horse!
An incredibly powerful adaptogen, this incredible herb has a plethora of health benefits including
boosting testosterone!
Ashwagandha (KSM-66) Boosts Testosterone

Recent studies have documented amazing increases in testosterone levels.
One 8-week study published in the Journal of the International Society of Sports Nutrition tested 57
healthy men between the ages of 18 – 64.
The men were given 650 mg of KSM-66 every day for 8 weeks.
Researchers found a significant 18.7% increase in testosterone, while an increase in muscle recovery
and fat loss was observed as well. (1)
In a separate human case study, researchers gave healthy men 650 mg of Ashwagandha KSM-66
every day for 90 days and the men experienced a 17% increase in testosterone levels on average.
(2)
Infertile men have also been studied with ashwagandha supplementation and that group saw
significant increases in both luteinizing hormone (LH) and serum testosterone levels. (3)
Luteinizing hormone is produced and released in the anterior pituitary gland and actually regulates
testosterone production in the testicles so it’s no surprise testosterone levels increased along with
LH.
Ashwagandha Increases Strength and Muscle Size

Perhaps most remarkably, men supplementing with Ashwagandha saw their 1 rep max bench press
increase on average by a whopping 43.2 pounds.
They also enjoyed a significant increase in muscle size of the arms and chest. (1)
It needs to be disclosed that these men were not highly trained athletes and if you are in peak
physical condition, you should not expect to see results quite that dramatic.
With that said, the results of the study are still absolutely astounding!
In a separate human case study, 18 healthy volunteers (12 males) aged 18 – 30 were given
ashwagandha daily for 30 days. These men showed a significant increase in strength and HDL/LDL
cholesterol ratios, while also decreasing in body fat. (4)

Ashwagandha Decreases Stress
The biggest and most well documented benefit of Ashwagandha may be its ability to reduce anxiety,
cortisol and stress.
It also directly combats symptoms which come along with stress such as fatigue and cognitive
impairment. (5,6,7)
Cortisol and stress of are 2 of the biggest killers of your natural testosterone production so you can
probably draw a strong conclusion as to why this herb is so powerful for men.
Ashwagandha Promotes Fat Loss

Fat actually stores and locks up testosterone, rendering it useless within your body.
When you lose fat, you can unlock your testosterone to do what it is meant to do, increase your
muscle size and strength!
As already mentioned above, multiple case studies on humans have shown Ashwagandha promotes
fat loss.
We tend to think of body fat as what we can see when we look in the mirror but the truth is fat can
also store around your body organs. This is called visceral fat.
Although studies are a bit mixed at this point in time, low testosterone may increase the activity of
an enzyme called lipoprotein lipase. This enzyme actually drives lipids (fat) into visceral fat cells,
swelling them up.
By increasing your testosterone, you may be able to shrink the visceral fat cells and create a leaner
midsection.
Ashwagandha Boosts Endurance / VO2 Max

When it comes to endurance, V02 Max is king. VO2 max is the highest rate at which you can
transport oxygen (via blood) to your muscles during intense exercise.
In a human trial, 40 healthy participants were given 500 mg of ashwagandha each day to test their
“physical performance and cardiorespiratory endurance”.
The study determined that velocity, power and VO2 max were all improved and that ashwagandha
supplementation may be useful to improve speed, leg strength and neuromuscular coordination. (8)
Elite cyclists were also given 500 mg per day in another study. Both VO2 Max and time to exhaustion
increased significantly. (9)
Ashwagandha Promotes Better Sleep

Ashwagandha is well known as a sleep aid that leaves you feeling well rested instead of drowsy the
next morning. (4)
I personally have noticed a huge increase in the quality of my sleep since I started supplementing
with it.

That’s significant for me because quality sleep is one of those things that I have struggled with my
whole life. I am better able to fall asleep, sleep harder and longer when I am supplementing with
Ashwagandha / KSM-66.
A lack of quality sleep is also a huge testosterone killer. One study actually showed lack of sleep
may lower your testosterone by as much as 15%, so anything you can do to improve your natural
sleep cycle, the better off you are going to be. (9)
Ashwagandha Improves Cholesterol HDL/LDL

Your testicles convert cholesterol into testosterone. The better your cholesterol profile is, the better
able you are to maximize your testosterone levels.
Multiple human case studies have shown ashwagandha to be extremely effective at lowering LDL
(bad cholesterol) and triglycerides (fat in the blood) while increasing HDL (good cholesterol) and
improving your overall cholesterol profile. (4, 11, 12)
One study in particular showed a 17% decrease in LDL (bad cholesterol) and decreased triglycerides
11%, on average. (7)
Does Ashwagandha Work?

It’s well-documented in scientific research that ashwagandha can help combat anxiety and stress
and improve your cholesterol profile. It has also been proven to increase testosterone, muscle size,
strength and decrease body fat.
Ashwagandha is a great herb for both men and women since it may improve sleep and stress levels
but especially for men given the potentially dramatic increases in natural testosterone production.
KSM-66 vs Standard Ashwagandha Extract

Some ashwagandha supplements include both the leaves and the root but you only want to take
the root as a supplement.
KSM-66 uses only the root and is standardized to 5% withanolides which is one of the most key
nutrients within the extract.
Most ashwagandha supplements are not standardized at all so you have no idea what percentage
of withanolides you are getting or they max out at 2.5%
KSM-66 is by far and away the most superior form of ashwagandha extract on the market today.
Supplementing with Ashwagandha

I recommend you supplement with 400 – 650 mg of KSM-66 Ashwagandha every day to maximize
your testosterone.

2. Maca Root
What Is Maca Root?
Growing at an astonishing altitude of 7,000 – 11,000 feet, where no other cultivated crop can survive,
the use of maca root (formally called Lepidium meyenii and informally known as Peruvian Ginseng)
dates back to around 3,800 B.C. as an integral part of ancient Peruvian and Inca health.
Its health benefits were thought to be so mighty, in fact, many centuries later the Peruvian’s would
give it as a gift to the newly landed Spanish.
Does Maca Root Boost Testosterone?

There have been studies done on rats which showed maca root led to both an increase in luteinizing
hormone (LH) and a big increase in testosterone and leydig cell functionality. (1, 2)
This sounds really promising as a direct testosterone booster but I need to be clear that no human
case studies have shown it to directly boost testosterone production in humans.
All of my research is based heavily on human case studies because what works in rats or even
primates, often does not translate to the human body.
With that said I still believe heavily in maca root as a strong testosterone support supplement due
to the immense amount of nutrients and phytonutrients including some unique chemicals known as
“alkylamides” which all help the body enter a state of homeostasis.
Maca root may not directly increase testosterone but it does provide a rare set of nutrients which
nourish the endocrine system and helps keep the body functioning properly so testosterone
production can be maximized.
Maca Root is Jam Packed with Nutrients and

Phytonutrients
Here are just some of the incredible nutrients in maca root:
Complex carbohydrates
Alkylamides
Healthy Fatty acids
20 amino acids
7 Essential amino acids
Calcium
Phosphorus
Zinc
Magnesium
Iron
Vitamins C, D and E
Iodine

It’s no wonder that scientists begin to study and see for themselves the many benefits of it starting
as far back as the 1840’s!
Maca Root’s Effect on the Endocrine System

The endocrine system includes many of the body’s glands such as the pituitary, thyroid and testicles
(which produce testosterone).
The pituitary and thyroid are responsible for secreting hormones which help control several vital
processes including:
Sexual function
Fertility
Brain and nervous system functioning
Sleep
Mood
Metabolism
Energy levels
Testosterone production
Maca Root is a Known Adaptogen

Maca root is a known adaptogen which increases immunity by improving the body’s overall ability
to take on challenging and stressful situations, anxiety and fatigue.
Recent studies on humans have also shown that it may increase erection strength, well-being, and
libido. (3-5)

This should come as no surprise considering what we know about its effects on the endocrine
system.
Maca Root and Iodine

Maca root even contains trace amounts of iodine which upwards of 96% of the population may be
deficient in. (6)
This is important to note because in order to maximize your testosterone you need a properly
functioning thyroid and in order for your thyroid to function properly it needs iodine! (7)
Toxic halogens such as bromine, fluorine and chlorine are unfortunately loaded into our water
supply.
In addition to chemicals in everyday household cleaning supplies, soaps, shampoos, deodorant,

even toothpaste!
These toxic chemicals can work their way in to both our thyroid and leydig cells in the testicles where
testosterone in manufactured.
Iodine also works wonders at flushing toxins out of the body which can have particularly devastating
effects on testosterone production. (8)
Maca is Loaded with Estrogen Blocking DIM

It’s long been my recommendation to stay away from DIM supplements. The high concentration of
DIM in direct supplement form may have more negative effects than positive, including blocking
DHT.
Since DHT is a powerful estrogen blocker itself consuming high doses of DIM in supplement form
may counteract its own natural ability to block estrogen. (9)
With that said, I believe DIM is fantastic consumed in its natural form in cruciferous vegetables like
broccoli, kale, brussels sprouts and maca root.
Should Men Take a Maca Root Supplement?

The human body is like a symphony, not a single note. Maca is like the string family in an orchestra.
It’s not going to make the concert all by itself but it provides many crucial nutrients the body needs
to create beautiful music or in this case increase testosterone.
It is packed with several essential nutrients for boosting testosterone levels including vitamin D,
vitamin E, zinc, magnesium and iodine and it may help promote more restful sleep and lower stress
and anxiety.
These are all extremely key elements for your body to maximize testosterone production.

What is 4:1 and 10:1 extract?
There are typically 2 types of extracts used to make Maca extract.
1. 4:1 extract
2. 10:1 extract
What these numbers mean is that either 4 kg or 10kg of raw maca is used to make 1 kg or extract.
10:1 is of course more than double the potency of 4:1 extract.
If the potency isn’t given on the label, I suggest you stay away from that product.
I recommend you supplement with between 150 – 300 mg of maca root (10:1) extract per day.
3. Shilajit Extract
What is Shilajit
Shilajit is an absolute powerhouse of a supplement born at extremely high altitudes, deep within
crevices in the Himalayan mountains.
Over hundreds, even thousands of years, organic material works its way deep into the rocks fissures
where it is slowly grinded into a black resin packed full of upwards of 85 different minerals.
Shilajit Boosts Testosterone 23.5%

There are two different studies showing shilajit has a powerful and direct increase on testosterone
in humans.
Human Case Study 1

In a scientific, human based case study published in Andrologia in September of 2015, healthy adult
men were supplemented with 250 mg of shilajit twice each day for 90 straight days.
When researchers tested for changes to these men’s hormone profiles, they discovered a 19%
increase in free testosterone!
As well as a 20% increase in total testosterone and a whopping 31% boost in DHEA levels. (1)
The increase in free testosterone levels is especially exciting because this is what is going to propel
your biggest increases in size and strength.
Human Case Study 2

A singular human trial is highly encouraging when the results are that good but you always have to
wonder if great results can be duplicated.

The answer is a resounding yes!
In another study, scientist gave infertile men 200 mg of shilajit every day for 90 days and once again
the results are astounding as the following improvements were seen:
1. Testosterone Boosted by +23.5%

2. Follicle Stimulating Hormone (FSH) went up +9.4%*
3. Significant and positive decrease of Semen Malondialdehyde (MDA) -18.7%** (2)
*Follicle Stimulating Hormone (FSH) plays an extremely crucial role in the production of androgen-
binding protein by the Sertoli cells. (3)
**Semen Malondialdehyde (MDA) is a strong marker for oxidative stress which is known to lower
testosterone levels. (4)
Fulvic Acid and Shilajit

Packed full of upwards of 85 different minerals, shilajit is also one of the only natural sources of high
amounts of fulvic acid.
The fulvic acid can carry around 60 times its weight in minerals, vitamins and enzymes directly into
your cells making both the shilajit itself, and every any other nutrient you are taking along with it
extremely bioavailable. (5)
Because fulvic acid is such a powerful nutrient absorption aid, it’s imperative your shilajit is pure and
free of contaminants!
Higher Fulvic Acid is Not Necessarily Better

Some companies advertise extremely high fulvic acid content (upwards of 60%) and try to pass this
off as higher quality. It is not!
Because shilajit is rare and difficult to source it is extremely expensive. Some companies cut down
on this cost by “cutting” their shilajit with high added doses of fulvic acid to increase their profitability.
Shilajit and Dibenzo-Alpha-Pyrones

Being a natural source of fulvic acid makes up just a fraction of what makes shilajit so unique and
powerful.
As already mentioned, it can contain upwards of 85 different minerals but it also has some very
unique compounds as well. One of them being dibenzo-alpha-pyrones.
Dibenzo-alpha-pyrones is an extremely powerful antioxidant and may also significantly boost your
energy levels because it increases the efficiency of mitochondria in generating (ATP) or adenosine
triphosphate. (6)
ATP is the primary energy carrier in humans. In fact, it is the primary energy carrier in all living beings.
(7)

Resin vs Powdered Shilajit
Back when this incredible supplement first started becoming popular in the West, I was a firm
believer that it should only be taken in resin form as seen in nature.
At that time, I was unable to find a company I felt was highly reputable and thoroughly tested their
extract for heavy metal contamination AND did not heavily cut it with too fulvic acid.
However, extracts can be cleaned whereas to my knowledge resin cannot.
Finding shilajit in resin form that has been properly tested and with any contamination parts
discarded, is extremely expensive going for upwards of $50 or more for a 30-day supply.
Plus, the taste is downright awful. I can stomach almost anything but I frequently found myself
skipping over the shilajit because I didn’t feel like swallowing it.
No matter how good for you something is, if you aren’t going to consistently take it, it is of no benefit
to you.
While it is still very difficult to find a company selling a highly tested form of pure shilajit extract that
has not be heavily cut with fulvic acid to increase profits, there are a handful of manufacturers out
there you can trust.
I have now been taking shilajit in powdered form for over a year and I absolutely love it!
You do need to make sure when you buy shilajit, whether you purchase it in resin or powered from,
you are buying it from a reputable source.
Preferably one that tests for heavy metals and will show you the lab analysis.
Supplementing with Shilajit

I recommend you take between 150 – 250 mg of shilajit extract daily standardized to no more than
30% fulvic acid.
4. Longjack aka Tongkat Ali

What is Longjack (Tongkat Ali)?
Longjack, (also known as Tongkat Ali or scientifically as Eurycoma Longifolia) is a plant which has
been used for centuries in the East for its medicinal properties.
The herb has garnered a lot of attention in the athletic community recently as more and more
scientific evidence is coming to light supporting it as a strong, natural testosterone booster.
Longjack Boosts Testosterone

Longjack is one of the most potent testosterone boosting herbs we have found to date. Let’s take a
look at just a few of the case studies on this incredible herb.

Case Study 1
200 mg of longjack was given to 76 men for one month who were suffering from late-onset
hypogonadism which means these men were suffering from low testosterone.
After treatment, 90.8% of the men showed normal testosterone levels with an average increase of
just over 46%. (1)
Case Study 2
I don’t know about you but I don’t know a man who doesn’t have stress in his life.
A study on 32 moderately stressed men and published in the Journal of the International Society of
Sports Nutrition showed that supplementing with longjack for 4 weeks improved testosterone levels
by 37%. (2)
It also showed a 16% decrease in cortisol.
Cortisol increases during periods of stress, including exercise induced stress which is a huge point
to note because cortisol is a well known testosterone killer.
By helping keep your cortisol levels low, especially when doing intense exercise, it will help keep
your testosterone levels elevated.
Case Study 3
Published in British Journal of Sports Medicine, 30 men between the ages of 31 – 52 were recruited
to supplement with 100mg of LJ100® for 3 weeks.
LJ100® is a 100:1 extract of longjack.
This study showed a 66% reduction in Sex Hormone Binding Globulin (SHBG) and an increase in
free testosterone in 73% of the men. (3)
SHBG binds to testosterone and locks it up meaning it’s not free to build muscle, increase strength
or libido.
When you reduce your SHBG levels you typically see an increase in free testosterone levels just as
this study showed.
Longjack Increases Muscle Mass and Size

As if the testosterone boost wasn’t enough reason to take longjack already, the herb was shown in
yet another study in healthy men to increase muscle mass and strength.
Arm circumference in particular improved significantly. (4)
Longjack May Block Estrogen

Before getting too excited about this one I need to point out the studies on longjack as an estrogen
blocker have only been performed on rats and in petri-dishes.
More often than not, what works on rats or in petri-dishes does not end up having the same effect
on humans.
With that said, its still worth pointing out that longjack actually performed as well as tamoxifen (a
prescription estrogen blocker) in a petri-dish study.
If this herb does in fact help block estrogen in men, it would just be another fantastic benefit.
Longjack Boosts Libido

In a 12-week study on 109 men between 30 and 55 years of age, supplementation was shown to
increase libido, erection strength and semen volume. (5)
The men in the study also showed significant fat loss!
Fat locks up hormones like testosterone so the added ability to help aid in fat loss is yet another
positive for longjack.
How to Supplement with Longjack

This ancient herb has been scientifically proven to increase testosterone, improve mood, help cope
with stress, increase libido, strength and lean body mass. This is a must take supplement for men.
I recommend you supplement with 100 – 150 mg (100:1) extract daily.
5. Panax Ginseng
What is Panax Ginseng?
Panax Ginseng is an ancient herb/root native to China and Korea.
It is derived from the same species of plant as Korean or Red Ginseng (not be confused with
American or Siberian forms of the herb which are different) and is one of the most studied and
scientifically proven herbs on the face of the earth.
While it has been shown to have a direct effect on testosterone in infertile men, it’s benefits to
testosterone in fertile men are more likely, similar to maca root, in correlation to its overall effect of
general health and wellbeing including boosting the endocrine system and increasing nitric oxide
levels.
Panax Ginseng Increases Nitric Oxide (NO)

One of the biggest benefits from ginseng is its ability to directly stimulate the central nervous system
and increase nitric oxide.
The herb contains special chemicals known as “ginsenosides” which increase the conversion of
arginine (an amino acid) to nitric oxide.
Nitric oxide dilates blood vessels and can increase blood flow, boost endurance, build muscle mass,
and strength.

Panax Ginseng Boosts the Endocrine System
The endocrine system includes every gland in your body which makes hormones including your
testicles and the hypothalamus, pituitary and pineal glands in your brain.
If your endocrine systems is not functioning at full capacity, it will be impossible for you to maximize
your testosterone production.
Especially because testosterone is produced in your testicles and they are part of the endocrine
system.
Panax ginseng has a powerful set of nutrients and antioxidants including ginsenosides which nourish
your endocrine and nervous system.
This keeps you running at optimal capacity for peak testosterone levels.
Other Health Benefits

Because there are so many positive effects ranging from improved libido, to blood flow, to
happiness, I will simply bullet point them out as it is far to reaching for the scope of this article to do
an in-depth write up on each positive aspect.
Has been shown to increase and/or improve
Testosterone (1)
Cognition (2 – 5)
Erection Satisfaction (6 – 9)
Overall Wellbeing and Happiness (2, 3, 10)
All three main antioxidant enzymes SOD, glutathione peroxidase, and catalase (11, 12)
Blood Flow (13, 14)
Calmness (3)
Endothelial Function (13)
Has been shown to positively decrease
Inflammation and Muscle Damage (15)

DNA Damage (12)
General Oxidation / Powerful antioxidant (11)

How to Supplement with Panax Ginseng
In my opinion, ginseng should be taken by everyone, especially men.
It has been a highly touted herb in traditional Chinese medicine for centuries and modern science
continues to prove its wide-ranging benefits to human health.
It will do a significant amount of work to keep your body and endocrine system running at a peak
level and that will in turn help to maximize your testosterone levels.
I recommend you supplement with 200 – 300 mg of Panax Ginseng daily that has at least 20%
ginsenosides.

References
Chapter 1: 8 Common Mistakes Decreasing Your
Testosterone
Consuming Vegetable Oils
1. Volek, J.S., et al., Testosterone and cortisol in relationship to dietary nutrients and resistance
exercise. 1997.
Lack of Sufficient Sleep

1. Andersen, M.L., et al., The association of testosterone, sleep, and sexual function in men and
women. Brain Res, 2011. 1416: p. 80-104.
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Moderate Stress and Anxiety Levels

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moderately stressed subjects. Journal of the International Society of Sports Nutrition, 2013. 10(1):
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resiliency. Retrieved from
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pathways in depression. Progress in Neuro-Psychopharmacology and Biological Psychiatry,
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J. H. (2004). Impaired GABA Neuronal Response to Acute Benzodiazepine Administration in
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Lifestyle
1. Meditation: A simple, fast way to reduce stress. (2017, October 17). Retrieved from
https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
2. Meditation, Stress, and Your Health. (n.d.). Retrieved from
https://www.webmd.com/balance/guide/meditation-natural-remedy-for-insomnia#1
3. Corliss, J. (2017, October 03). Mindfulness meditation may ease anxiety, mental stress. Retrieved
from
https://www.health.harvard.edu/blog/mindfulness-meditation-may-ease-anxiety-mental-stress-
201401086967
4. Danzico, M. (2011, April 24). Brains of Buddhist monks scanned in meditation study. Retrieved
from https://www.bbc.com/news/world-us-canada-12661646
5. Anxiety and Depression Association of America. Physical Activity Reduces Stress. Retrieved
from
https://adaa.org/understanding-anxiety/related-illnesses/other-related-
conditions/stress/physical-activity-reduces-st
6. Harvard Health Publishing. Benefits of exercise – reduces stress, anxiety, and helps fight
depression. Retrieved from
https://www.health.harvard.edu/press_releases/benefits-of-exercisereduces-stress-anxiety-
and-helps-fight-depression
7. Bradford, A. (2016, February 26). How Blue LEDs Affect Sleep. Retrieved from
https://www.livescience.com/53874-blue-light-sleep.html
Excessive Alcohol Consumption

1. McElfresh, K. C., & McDonald, J. F. (1983, April). The effect of alcohol stress on nicotinamide
adenine dinucleotide (NAD ) levels in Drosophila. Biochem Genet. 21(3-4):365-74.
Refined Carbohydrates and Sugar

1. Caronia, L.M., et al., Abrupt decrease in serum testosterone levels after an oral glucose load in
men: implications for screening for hypogonadism. Clin Endocrinol (Oxf), 2013. 78(2): p. 291-6.
2. Lane, A.R., J.W. Duke, and A.C. Hackney, Influence of dietary carbohydrate intake on the free
testosterone: cortisol ratio responses to short-term intensive exercise training. Eur J Appl
Physiol, 2010. 108(6): p. 1125-31.
3. Benjamin, L., P. Blanpied, and L. Lamont, Dietary Carbohydrate and Protein Manipulation and
Exercise Recovery in Novice Weight-Lifters. 2009: Journal of Exercise Physiology Online. p. 33-
39.
Chemicals in Drinking Water

1. Luntz, T. U.S. Drinking Water Widely Contaminated. 2009; Available from:
https://www.scientificamerican.com/article/tap-drinking-water-contaminants-pollutants/.
Excess Body Fat

1. Fui, M. N., Prendergast, L. A., Dupuis, P., Raval, M., Strauss, B. J., Zajac, J. D., & Grossmann, M.
(2016). Effects of testosterone treatment on body fat and lean mass in obese men on a
hypocaloric diet: A randomized controlled trial. BMC Medicine, 14(1).
Consuming the Wrong Animal Products

1. Donley, N., Dr. (2016, March 10). Does Meat Contain Pesticides? – Center for Biological Diversity
– Medium. Retrieved from
https://medium.com/center-for-biological-diversity/does-meat-contain-pesticides-
c587f6b252e7
2. Greger, M.M.D.F. Estrogen in Animal Products | NutritionFacts.org. 2016; Available from:
https://nutritionfacts.org/2016/09/13/estrogen-animal-products/.

Chapter 2: 8 of the Best Foods to Boost Your
Testosterone
Dark Chocolate (Cacao)
1. Gutierrez-Salmean, G., Ciaraldi, T. P., Nogueira, L., Barboza, J., Taub, P. R., Hogan, M. C., . . .
Ramirez-Sanchez, I. (2014). Effects of (−)-epicatechin on molecular modulators of skeletal muscle
growth and differentiation. The Journal of Nutritional Biochemistry, 25(1), 91-94.
2. Andújar, I.; Recio, M.C.; Giner, R.M.; Rios, J.L. Cocoa polyphenols and their potential benefits for
human health. Oxid. Med. Cell. Longev. 2012, 906252.
3. Senese, F. (2015, August 17). General Chemistry Online: The Bliss Molecule. Retrieved from
http://antoine.frostburg.edu/chem/senese/101/features/anandamide.shtml
4. Roberto Corti, Andreas J. Flammer, Norman K. Hollenberg, and Thomas F. Lüscher. (2009, Mar
17). Cocoa and Cardiovascular Health. AHA Journals, Vol 119, Issue 10.
5. Haskell, Crystal and Watson, Anthony (2013) Cocoa, Blood Flow and the Brain. In: Bioactives in
Fruit: Health Benefits and Functional Foods. Wiley-Blackwell, Oxford, pp. 367-384
6. Francis, S. T., Head, K., Morris, P. G., & Macdonald, I. A. (2006). The Effect of Flavanol-rich Cocoa
on the fMRI Response to a Cognitive Task in Healthy Young People. Journal of Cardiovascular
Pharmacology, 47(Supplement 2).
Extra Virgin Olive Oil

1. Derouiche, A.; Jafri, A.; Driouch, I.; El Khasmi, M.; Adlouni, A.; Benajiba, N.; Bamou, Y.; Saile, R.;
Benouhoud, M. (2013) Effect of argan and olive oil consumption on the hormonal profile of
androgens among healthy adult Moroccan men. Nat. Prod. Commun. 8, 51–53.
2. Catalfo, G. E., Alaniz, M. J., & Marra, C. A. (2008). Dietary lipids modify redox homeostasis and
steroidogenic status in rat testis. Nutrition, 24(7-8), 717-726.
3. Berrougui, H., Ikhlef, S., & Khalil, A. (2015). Extra Virgin Olive Oil Polyphenols Promote
Cholesterol Efflux and Improve HDL Functionality. Evidence-Based Complementary and
Alternative Medicine, 2015, 1-9.
4. Violi, F., Loffredo, L., Pignatelli, P., Angelico, F., Bartimoccia, S., Nocella, C., . . . Carnevale, R.
(2015). Extra virgin olive oil use is associated with improved post-prandial blood glucose and
LDL cholesterol in healthy subjects. Nutrition & Diabetes, 5(7).
Mushrooms
1. Grube, B. J., Eng, E. T., Kao, Y., Kwon, A., & Chen, S. (2001). White Button Mushroom
Phytochemicals Inhibit Aromatase Activity and Breast Cancer Cell Proliferation. The Journal of
Nutrition, 131(12), 3288-3293.
2. Chen, S., Oh, S., Phung, S., Hur, G., Ye, J. J., Kwok, S. L., . . . Williams, D. (2006). Anti-Aromatase
Activity of Phytochemicals in White Button Mushrooms (Agaricus bisporus). Cancer Research,
66(24), 12026-12034.

Cruciferous Vegetables
1. Michnovicz, J. J., Adlercreutz, H., & Bradlow, H. L. (1997). Changes in Levels of Urinary Estrogen
Metabolites After Oral Indole-3-Carbinol Treatment in Humans. JNCI Journal of the National
Cancer Institute, 89(10), 718-723.
2. Indole-3-Carbinol. (2018, January 01). Retrieved from https://lpi.oregonstate.edu/mic/dietary-
factors/phytochemicals/indole-3-carbinol
3. Bradlow, H. L., & Zeligs, M. A. (2010, Jul-Aug). Diindolylmethane (DIM) spontaneously forms from
indole-3-carbinol (I3C) during cell culture experiments. 24(4):387-91.
4. Rajoria, S., Suriano, R., Parmar, P. S., Wilson, Y. L., Megwalu, U., Moscatello, A., . . . Tiwari, R. K.
(2011). 3,3′-Diindolylmethane Modulates Estrogen Metabolism in Patients with Thyroid
Proliferative Disease: A Pilot Study. Thyroid, 21(3), 299-304.
5. Le, H. T., Schaldach, C. M., Firestone, G. L., & Bjeldanes, L. F. (2003). Plant-derived 3,3′-
Diindolylmethane Is a Strong Androgen Antagonist in Human Prostate Cancer Cells. Journal of
Biological Chemistry, 278(23), 21136-21145.
6. Casey, R. W., & Wilson, J. D. (1984). Antiestrogenic action of dihydrotestosterone in mouse
breast. Competition with estradiol for binding to the estrogen receptor. Journal of Clinical
Investigation, 74(6), 2272-2278.
7. Huang, S. (2013). EDITORIAL: Inhibition of PI3K/Akt/mTOR Signaling by Natural Products. Anti-
Cancer Agents in Medicinal Chemistry, 999(999), 8-14.
8. Mccarthy, J. J., & Esser, K. A. (2010). Anabolic and catabolic pathways regulating skeletal muscle
mass. Current Opinion in Clinical Nutrition and Metabolic Care, 13(3), 230-235.
AVOCADOS
1. Fan, S. (2013, October 01). The fat-fueled brain: Unnatural or advantageous? Retrieved from
https://blogs.scientificame
2. Wink, G. L., Ph.D. (2012, May 14). Dietary Fats That Improve Brain Function. Retrieved from
https://www.psychologytoday.com/us/blog/your-brain-food/201205/dietary-fats-improve-brain-
function
3. Oi-Kano, Y., Kawada, T., Watanabe, T., Koyama, F., Watanabe, K., Senbongi, R., & Iwai, K. (2013).
Oleuropein supplementation increases urinary noradrenaline and testicular testosterone levels
and decreases plasma corticosterone level in rats fed high-protein diet. The Journal of
Nutritional Biochemistry, 24(5), 887-893.
4. Hämäläinen, E., Adlercreutz, H., Puska, P., & Pietinen, P. (1984). Diet and serum sex hormones in
healthy men. Journal of Steroid Biochemistry, 20(1), 459-464.
BEANS AND LENTILS

1. Lane, A. R., Duke, J. W., & Hackney, A. C. (2009). Influence of dietary carbohydrate intake on
the free testosterone: Cortisol ratio responses to short-term intensive exercise training.
European Journal of Applied Physiology, 108(6), 1125-1131.

2. Benjamin L, Blanpied P, Lamont LS. (2009). Dietary Carbohydrate and Protein Manipulation and
Exercise Recovery in Novice Weight-Lifters. Journal of Exercise Physiology online. Volume 12
Number 6
POMEGRANATE JUICE
1. Al-Dujaili E, Small N. (2012). Pomegranate juice intake enhances salivary testosterone levels and
improves mood and well being in healthy men and women. Endocrine Abstracts 28 P313
2. Gil, M. I., Tomás-Barberán, F. A., Hess-Pierce, B., Holcroft, D. M., & Kader, A. A. (2000, October).
Antioxidant activity of pomegranate juice and its relationship with phenolic composition and
processing. J Agric Food Chem. 48(10):4581-9.
Chapter 3: The 6 Most Over-Hyped Testosterone

Boosters on the Market
D-ASPARTIC ACID
1. D’Aniello, G., et al., D-Aspartate, a Key Element for the Improvement of Sperm Quality. Advances
in Sexual Medicine, 2012. 02(04): p. 45.
2. Melville, Geoffrey W, et al. “Three and Six Grams Supplementation of d-Aspartic Acid in
Resistance Trained Men.” Journal of the International Society of Sports Nutrition, vol. 12, no. 1,
Jan. 2015
3. Willoughby, D.S. and B. Leutholtz, D-aspartic acid supplementation combined with 28 days of
heavy resistance training has no effect on body composition, muscle strength, and serum
hormones associated with the hypothalamo-pituitary-gonadal axis in resistance-trained men.
Nutr Res, 2013. 33(10): p. 803-10.
Fenugreek Extract
1. Steels, E., A. Rao, and L. Vitetta, Physiological aspects of male libido enhanced by standardized
Trigonella foenum-graecum extract and mineral formulation. Phytother Res, 2011. 25(9): p. 1294-
300.
2. Bushey, B., et al., Fenugreek Extract Supplementation Has No effect on the Hormonal Profile of
Resitance-Trained Males. International Journal of Exercise Science: Conference Proceedings,
2009. 2(1): p. 13.
3. Taylor L, Poole C, Pena E, et al. Effects of Combined Creatine Plus Fenugreek Extract vs.
Creatine Plus Carbohydrate Supplementation on Resistance Training Adaptations. Journal of
Sports Science & Medicine. 2011;10(2):254-260.
4. Rawson, E. S., & Volek, J. S. (2003). Effects of Creatine Supplementation and Resistance Training
on Muscle Strength and Weightlifting Performance. The Journal of Strength and Conditioning
Research,17(4), 822.

5. Sim TF, Sherriff J, Hattingh HL, Parsons R, Tee LB. The use of herbal medicines during
breastfeeding: a population-based survey in Western Australia. BMC Complementary and
Alternative Medicine. 2013;13:317.
6. Turkyilmaz, C., et al., The effect of galactagogue herbal tea on breast milk production and short-
term catch-up of birth weight in the first week of life. J Altern Complement Med, 2011. 17(2): p.
139-42.
7. Sreeja, S., & Anju, V. S. (2010, June). In vitro estrogenic activities of fenugreek Trigonella foenum
graecum seeds. Indian J Med Res. 131:814-9
8. Hannan, J., Rokeya, B., Faruque, O., Nahar, N., Mosihuzzaman, M., Khan, A. A., & Ali, L. (2003).
Effect of soluble dietary fibre fraction of Trigonella foenum graecum on glycemic, insulinemic,
lipidemic and platelet aggregation status of Type 2 diabetic model rats. Journal of
Ethnopharmacology, 88(1), 73-77.
Inositol
1. Costantino, D., et al., Metabolic and hormonal effects of myo-inositol in women with polycystic
ovary syndrome: a double-blind trial. Eur Rev Med Pharmacol Sci, 2009. 13(2): p. 105-10.
2. Gerli, S., et al., Randomized, double blind placebo-controlled trial: effects of myo-inositol on
ovarian function and metabolic factors in women with PCOS. Eur Rev Med Pharmacol Sci, 2007.
11(5): p. 347-54.
Tribulus Terrestris
1. Gauthaman, K. and A.P. Ganesan, The hormonal effects of Tribulus terrestris and its role in the
management of male erectile dysfunction--an evaluation using primates, rabbit and rat.
Phytomedicine, 2008. 15(1-2): p. 44-54.
2. Martino-Andrade, A.J., et al., Effects of Tribulus terrestris on endocrine sensitive organs in male
and female Wistar rats. J Ethnopharmacol, 2010. 127(1): p. 165-70.
3. Milanov, S., E. Maleeva, and M. Taskov, Tribestan effect on the concentration of some hormones
in the serum of healthy volunteers. Med-Biol Inf 1985(4): p. 27-9.
4. Rogerson, S., et al., The effect of five weeks of Tribulus terrestris supplementation on muscle
strength and body composition during preseason training in elite rugby league players. J
Strength Cond Res, 2007. 21(2): p. 348-53.
5. Neychev, V.K. and V.I. Mitev, The aphrodisiac herb Tribulus terrestris does not influence the
androgen production in young men. J Ethnopharmacol, 2005. 101(1-3): p. 319-23.
6. Sellandi, T.M., A.B. Thakar, and M.S. Baghel, Clinical study of Tribulus terrestris Linn. in
Oligozoospermia: A double blind study. Ayu, 2012. 33(3): p. 356-64.
Stinging Nettle Root

1. Lopatkin, N., Sivkov, A., Walther, C., Schläfke, S., Medvedev, A., Avdeichuk, J., . . . Engelmann,
U. (2005). Long-term efficacy and safety of a combination of sabal and urtica extract for lower
urinary tract symptoms—a placebo-controlled, double-blind, multicenter trial. World Journal of
Urology, 23(2), 139-146.

2. Safarinejad, M.R., Urtica dioica for treatment of benign prostatic hyperplasia: a prospective,
randomized, double-blind, placebo-controlled, crossover study. J Herb Pharmacother, 2005.
5(4): p. 1-11.
3. Moradi HR, Erfani Majd N, Esmaeilzadeh S, Fatemi Tabatabaei SR. The histological and
histometrical effects of Urtica dioica extract on rat’s prostate hyperplasia. Veterinary Research
Forum. 2015;6(1):23-29.
4. Gansser, D., & Spiteller, G. Aromatase inhibitors from Urtica dioica roots. Planta Med. 1995
Apr;61(2):138-40.
5. Chrubasik, J. E., Roufogalis, B. D., Wagner, H., & Chrubasik, S. (2007). A comprehensive review
on the stinging nettle effect and efficacy profiles. Part II: Urticae radix. Phytomedicine, 14(7-8),
568-579.
7. Mittman, P. (1990). Randomized, Double-Blind Study of Freeze-Dried Urtica dioicain the
Treatment of Allergic Rhinitis. Planta Medica, 56(01), 44-47.
8. Teucher, T., Obertreis, B., Ruttkowski, T., & Schmitz, H. Cytokine secretion in whole blood of
healthy subjects following oral administration of Urtica dioica L. plant extract.
Arzneimittelforschung. 1996 Sep;46(9):906-10.
9. Esfanjani, A., Namazi, N., Heshmati, J., & Bahrami, A. (2011). The Effect of Hydro Alcoholic Nettle
(Urtica dioica) Extracts on Insulin Sensitivity and Some Inflammatory Indicators in Patients with
Type 2 Diabetes: A Randomized Double-blind Control Trial. Pakistan Journal of Biological
Sciences, 14(15), 775-779.
DHEA
1. Publishing, H.H., DHEA and health: More questions than answers (2007). Harvard Health.
Retrieved from
https://www.health.harvard.edu/newsletter_article/dhea-and-health-more-questions-than-
answers
2. Greenwood, M., M. Oria, and Institute of Medicine (US) Per Committee on Dietary Supplement
Use by Military Personnel. (2008) Use of Dietary Supplements by Military Personnel. Washington
(DC): National Academies Press (US).
3. Arnold, J.T., (2009) DHEA metabolism in prostate: For better or worse? Mol Cell Endocrinol.
301(1-2): p. 83-8.

Chapter 4: 7 Vitamins and Minerals to Boost Your
Testosterone
Zinc
1. Brilla, L.R. and V. Conte, Z, Magnesium Supplementation, Hormones and Strength. Journal of
Exercise Physiology Online, 2000. 3(4).
2. Kilic, M., et al., The effect of exhaustion exercise on thyroid hormones and testosterone levels
of elite athletes receiving oral Z. Neuro Endocrinol Lett, 2006. 27(1-2): p. 247-52.
3. Kilic, M., Effect of fatiguing bicycle exercise on thyroid hormone and testosterone levels in
sedentary males supplemented with oral zinc. Neuro Endocrinol Lett, 2007. 28(5): p. 681-5.
4. Hammond, G. L., Avvakumov, G. V., & Muller, Y. A. (2003). Structure/function analyses of human
sex hormone-binding globulin: Effects of zinc on steroid-binding specificity. The Journal of
Steroid Biochemistry and Molecular Biology, 85(2-5), 195-200.
5. Higdon, J., J.V. Drake, and H. (2014) Emily. OregonState.edu Z. Retrieved from
https://lpi.oregonstate.edu/mic/minerals/zinc
Vitamin D
1. Vieth R. Why “Vitamin D” is not a hormone, and not a synonym for 1,25-dihydroxy-vitamin D, its
analogs or deltanoids. J Steroid Biochem Mol Biol 2004; 89-90(1-5):571-3.
2. Colorado State University. Vitamin D (Calcitriol). Retrieved from
http://www.vivo.colostate.edu/hbooks/pathphys/endocrine/otherendo/vitamind.html
3. Ginde, A.A., M.C. Liu, and C.A. Camargo, Demographic Differences and Trends of Vitamin D
Insufficiency in the US Population, 1988-2004. Archives of Internal Medicine, 2009. 169(6): p.
626-632.
4. Lee, D.M., et al., Association of hypogonadism with D status: the European Male Ageing Study.
Eur J Endocrinol, 2012. 166(1): p. 77-85.
5. Pilz, S., et al., Effect of vitamin D supplementation on testosterone levels in men. Horm Metab
Res, 2011. 43(3): p. 223-5.
6. Without Magnesium, D is Ineffective. Dr. Mercola. Retrieved from
http://www.nutritionalmagnesium.org/without-magnesium-vitamin-d-supplementation-is-
ineffective-dr-mercola/
7. Miljkovic, N. (2002, March). Calcium Fructoborate Promotes Hormone Balance. Retrieved from
https://www.wellnessresources.com/studies/calcium-fructoborate-promotes-hormone-balance

Vitamin B12
1. University, T. and TuftsNow. Mild Vitamin B12 Deficiency Associated with Accelerated Cognitive
Decline. 2012 2012-12-04; Retrieved from:
http://now.tufts.edu/news-releases/mild-b12-deficiency-cognition.
2. Isoyama, R., et al., Clinical experience with methylcobalamin (CH3-B12) for male infertility.
Hinyokika Kiyo, 1984. 30(4): p. 581-6.
Vitamin B6
1. Center, U.o.M.M. Vitamin B6 (Pyridoxine). 2015; Retrieved from:
https://www.umm.edu/health/medical/altmed/supplement/vitamin-b6-pyridoxine.
2. Bird, J. Who Is Actually at Risk of Vitamin B6 Deficiency? 2013; Retrieved from:
http://www.dsm.com/campaigns/talkingnutrition/en_US/talkingnutrition-dsm-
com/2013/04/20130403-vitamin-b6-review-inadequacy-cdc-biochemical-indicators-dr-
weil.html.
3. Delitala, G., et al., Effect of Pyridoxine on Human Hypophyseal Trophic Hormone Release: A
Possible Stimulation of Hypothalamic Dopaminergic Pathway. The Journal of Clinical
Endocrinology & Metabolism, 1976. 42(3): p. 603-606.
Vitamin B3
1. Boden, W.E., et al., Niacin in patients with low HDL cholesterol levels receiving intensive statin
therapy. N Engl J Med, 2011. 365(24): p. 2255-67.
Boron
1. Naghii, M.R., et al., Comparative effects of daily and weekly boron supplementation on plasma
steroid hormones and proinflammatory cytokines. J Trace Elem Med Biol, 2011. 25(1): p. 54-8.
2. Miljkovic, N. (2002, March). Calcium Fructoborate Promotes Hormone Balance. Retrieved from
https://www.wellnessresources.com/studies/calcium-fructoborate-promotes-hormone-balance
3. Boron: Uses, Side Effects, Interactions, Dosage, and Warning. (n.d.). Retrieved from
https://www.webmd.com/vitamins/ai/ingredientmono-894/boron
Magnesium
1. Cinar, V., et al., Effects of Mg supplementation on testosterone levels of athletes and sedentary
subjects at rest and after exhaustion. Biol Trace Elem Res, 2011. 140(1): p. 18-23.
2. L., E., et al., Mg effect on testosterone–SHBG association studied by a novel molecular
chromatography approach – ScienceDirect. Journal of Pharmaceutical and Biomedical Analysis,
2008. 49(2): p. 175-180.
3. Maggio, M., Ceda, G. P., Lauretani, F., Cattabiani, C., Avantaggiato, E., Morganti, S., . . . Ferrucci,
L. (2011). Mg and anabolic hormones in older men. International Journal of Andrology,34(6pt2).

4. Pointillart, A., Denis, I., & Colin, C. (1995, March). Effects of dietary vitamin D on Mg absorption
and bone mineral contents in pigs on normal magnesium intakes. Magnes Res. 1995 (1):19-26.
5. Dr. Mercola. Without Magnesium, D is Ineffective. Retrieved from
6. L.R. Brilla and Victor Conte., et al., (2000, October) Effects of a Novel Zinc-Mg Formulation on
Hormones and Strength. Exercise and Sports Science Laboratory, Western Washington
University. An International Electronic Journal Volume 3 Number 4
7. Ford, E.S. and A.H. Mokdad, Dietary Mg intake in a national sample of US adults. J Nutr, 2003.
133(9): p. 2879-82.
8. King, D.E., et al., Dietary Mg and C-reactive protein levels. J Am Coll Nutr, 2005. 24(3): p. 166-71.
9. Higdon, J., J.V. Drake, and B. Delage. (2014) Magnesium. Retrieved from
Chapter 5: 5 Natural Herbs to Max Out Your

Testosterone Levels
Ashwagandha
1. Wankhede, S., et al., Examining the effect of Withania somnifera supplementation on muscle
strength and recovery: a randomized controlled trial. J Int Soc Sports Nutr, 2015. 12: p. 43.
2. Ambiye, V. R., Langade, D., Dongre, S., Aptikar, P., Kulkarni, M., & Dongre, A. (2013). Clinical
Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania
somnifera) in Oligospermic Males: A Pilot Study. Evidence-Based Complementary and
Alternative Medicine, 2013, 1-6.
3. Ahmad, Mohammad Kaleem, et al. “Withania Somnifera Improves Semen Quality by Regulating
Reproductive Hormone Levels and Oxidative Stress in Seminal Plasma of Infertile Males.”
Fertility and Sterility, vol. 94, no. 3, 2010, pp. 989–996.
4. Raut, Ashwinikumara, et al. “Exploratory Study to Evaluate Tolerability, Safety, and Activity of
Ashwagandha (Withania Somnifera) in Healthy Volunteers.” Journal of Ayurveda and Integrative
Medicine, vol. 3, no. 3, 2012, p. 111
5. Andrade, C., et al., A double-blind, placebo-controlled evaluation of the anxiolytic efficacy ff an
ethanolic extract of withania somnifera. Indian J Psychiatry, 2000. 42(3): p. 295-301.
6. Cooley, K., et al., Naturopathic care for anxiety: a randomized controlled trial
ISRCTN78958974.PLoS One, 2009. 4(8): p. e6628.
7. Chandrasekhar, K., J. Kapoor, and S. Anishetty, A prospective, randomized double-blind,
placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of
ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med, 2012. 34(3):
p. 255-62.

8. Sandhu, Jaspalsingh, et al. “Effects of Withania Somnifera (Ashwagandha) and Terminalia Arjuna
(Arjuna) on Physical Performance and Cardiorespiratory Endurance in Healthy Young Adults.”
International Journal of Ayurveda Research, vol. 1, no. 3, 2010, p. 144.
9. Shenoy, Shweta, et al. “Effects of Eight-Week Supplementation of Ashwagandha on
Cardiorespiratory Endurance in Elite Indian Cyclists.” Journal of Ayurveda and Integrative
Medicine, vol. 3, no. 4, 2012, p. 209.
10. Leproult, Rachel. “Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy
Men.” Jama, vol. 305, no. 21, Jan. 2011, p. 2173.
11. Auddy, B., Hazra, J.,Mitra, A., Abedon, B., Ghosal, S. (2008). A Standardized Withania Somnifera
Extract Significantly Reduces Stress-Related Parameters in Chronically Stressed Humans: A
Double-Blind, Randomized, Placebo-Controlled Study. JANA Vol. 11, No. 1
12. Andallu, B, and B Radhika. “Hypoglycemic, Diuretic and Hypocholesterolemic Effect of Winter
Cherry (Withania Somnifera, Dunal) Root.” Indian Journal of Experimental Biology., U.S. National
Library of Medicine, June 2000.
Maca Root
1. Uchiyama, F., Jikyo, T., Takeda, R., & Ogata, M. (2014). Lepidium meyenii (Maca) enhances the
serum levels of luteinising hormone in female rats. Journal of Ethnopharmacology,151(2), 897-
902.
2. Ohta, Y., Yoshida, K., Kamiya, S., Kawate, N., Takahashi, M., Inaba, T., . . . Tamada, H. (2015).
Feeding hydroalcoholic extract powder of Lepidium meyenii(maca) increases serum
testosterone concentration and enhances steroidogenic ability of Leydig cells in male rats.
Andrologia, 48(3), 347-354.
3. Zenico, T., et al., Subjective effects of Lepidium meyenii (Maca) extract on well-being and sexual
performances in patients with mild erectile dysfunction: a randomised, double-blind clinical
trial.Andrologia, 2009. 41(2): p. 95-9.
4. Dording, C.M., et al., A double-blind, randomized, pilot dose-finding study of maca root (L.
meyenii) for the management of SSRI-induced sexual dysfunction. CNS Neurosci Ther, 2008.
14(3): p. 182-91.
5. Shin, B.C., et al., Maca (L. meyenii) for improving sexual function: a systematic review. BMC
Complement Altern Med, 2010. 10: p. 44.
6. Brownstein, D. (2017, February 13). What Does an Iodine Deficiency Have to Do with Cancer?
Retrieved from
https://thetruthaboutcancer.com/iodine-deficiency-cancer/
7. Relationship Between Testosterone Levels and the Thyroid. (2017, July 31). Retrieved from
https://thyroidadvisor.com/relationship-testosterone-levels-thyroid/
8. Iodine and Chelation, Heavy Metals and Halogens. Real Raw Food. Excerpt with Dr. Kenezy
Gyula Korhaz. Retrieved from http://www.realrawfood.com/article/iodine-and-chelation-heavy-
metals-and-halogens

Shilajit Extract
1. Pandit, S., Biswas, S., Jana, U., De, R. K., Mukhopadhyay, S. C., & Biswas, T. K. (2015). Clinical
evaluation of purified Shilajit on testosterone levels in healthy volunteers. Andrologia, 48(5),
570-575.
2. Biswas, T. K., Pandit, S., Mondal, S., Biswas, S. K., Jana, U., Ghosh, T., . . . Auddy, B. (2010). Clinical
evaluation of spermatogenic activity of processed Shilajit in oligospermia. Andrologia,42(1), 48-
56.
3. Louis, G. B., & Fritz, I. B. (1979). Follicle-Stimulating Hormone and Testosterone Independently
Increase the Production of Androgen- Binding Protein by Sertoli Cells in Culture*.
Endocrinology,104(2), 454-461.
4. Rovira-Llopis, S., Bañuls, C., Marañon, A. M., Diaz-Morales, N., Jover, A., Garzon, S., . . .
Hernandez-Mijares, A. (2017). Low testosterone levels are related to oxidative stress,
mitochondrial dysfunction and altered subclinical atherosclerotic markers in type 2 diabetic
male patients. Free Radical Biology and Medicine, 108, 155-162.
5. Bollinger T. (2016) The Unexplored Health Benefits of Fulvic Acid. The Truth About Cancer.
Retrieved from https://thetruthaboutcancer.com/health-benefits-fulvic-acid/
6. Bhattacharyya, S & Pal, D & Banerjee, D & Auddy, B & Gupta, Amartya & Ganguly, P & Majumber,
U.K. & Ghosal, S. (2009). Shilajit dibenzo-α-pyrones: Mitochondria targeted antioxidants.
Pharmacologyonline. 2. 690-698.
7. Donaher, A. What Is ATP and What Does It Do? (2016, October 19). Posted in Technology
Fundamentals. Retrieved from https://www.luminultra.com/what-is-atp-and-what-does-it-do/
Longjack
1. Tambi, M.I., M.K. Imran, and R.R. Henkel, Standardised water-soluble extract of Eurycoma
longifolia, Tongkat ali, as testosterone booster for managing men with late-onset
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Guide To Naturally
Boost Your Testosterone
Robert Clark
CONTACT US Alpha Wolf Nutrition

3556 S 5600 W Suite #1-1028
(385) 352-3303 www.alphawolfnutrition.com
info@alphawolfnutrition.com
Salt Lake City, UT 84120

Naturally Boost Testosterone

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Guide To Naturally Boost Your Testosterone: Copyright 2018 © Robert Clark

Logo Copyright © 2018 Alpha Wolf Nutrition

Guide To Naturally Boost Your Testosterone | www.alphawolfnutrition.com 2

Guide To Naturally Boost Your Testosterone | www.alphawolfnutrition.com 3

Chapter 1: 8 Common Mistakes Decreasing Your Testosterone ................... 7

Chapter 2: 8 of the Best Foods to Boost Your Testosterone ......................... 16

Chapter 3: The 6 Most Over-Hyped Testosterone Boosters On The Market

Chapter 4: 7 Vitamins and Minerals To Boost Your Testosterone .............. 32

Guide To Naturally Boost Your Testosterone | www.alphawolfnutrition.com 4

Chapter 5: 5 Natural Herbs To Max Out Your Testosterone Levels ............ 42

Guide To Naturally Boost Your Testosterone | www.alphawolfnutrition.com 5

Guide To Naturally Boost Your Testosterone | www.alphawolfnutrition.com 6

Guide To Naturally Boost Your Testosterone | www.alphawolfnutrition.com 7

2. Lack of Sufficient Sleep

Guide To Naturally Boost Your Testosterone | www.alphawolfnutrition.com 8

3. Moderate Stress and Anxiety Levels

Guide To Naturally Boost Your Testosterone | www.alphawolfnutrition.com 9

Guide To Naturally Boost Your Testosterone | www.alphawolfnutrition.com 10

GABA (gamma-aminobutyric acid) is a crucial neurotransmitter which helps transmit messages

Pure Dark Chocolate – Increasing “anandamide” or “the bliss molecule”.

Guide To Naturally Boost Your Testosterone | www.alphawolfnutrition.com 11

4. High Quality Sleep

DO NOT take a melatonin supplement.

4. Excessive Alcohol Consumption

Guide To Naturally Boost Your Testosterone | www.alphawolfnutrition.com 12

5. Refined Carbohydrates and Refined Sugar

Guide To Naturally Boost Your Testosterone | www.alphawolfnutrition.com 13

7. Excess Body Fat

What does that mean exactly?

Guide To Naturally Boost Your Testosterone | www.alphawolfnutrition.com 14

That is pretty damn scary!

Guide To Naturally Boost Your Testosterone | www.alphawolfnutrition.com 15

Guide To Naturally Boost Your Testosterone | www.alphawolfnutrition.com 16

Healthy Fats (Oleic Acid, Stearic Acid, Palmitic Acid)

Increasing Strength (1)

2. Extra Virgin Olive Oil

Guide To Naturally Boost Your Testosterone | www.alphawolfnutrition.com 17

1. Increase Luteinizing hormone / LH (1)

Phytochemicals in mushrooms have been shown to inhibit aromatase activity. (1, 2)

Aromatase converts androgens (testosterone) into estrogen. Mushrooms being an aromatase

Guide To Naturally Boost Your Testosterone | www.alphawolfnutrition.com 18

Guide To Naturally Boost Your Testosterone | www.alphawolfnutrition.com 19

6. Beans and Lentils

Guide To Naturally Boost Your Testosterone | www.alphawolfnutrition.com 20

Pomegranates are also loaded with

Vitamin C: 30% of the RDA.

Guide To Naturally Boost Your Testosterone | www.alphawolfnutrition.com 21

Guide To Naturally Boost Your Testosterone | www.alphawolfnutrition.com 22

D-Aspartic Acid (DAA) and Sperm Quality

Does D-Aspartic Acid (DAA) Boost Testosterone?

1. Men received 3 grams daily of DAA

Guide To Naturally Boost Your Testosterone | www.alphawolfnutrition.com 23

Does Fenugreek Boost Testosterone?

Guide To Naturally Boost Your Testosterone | www.alphawolfnutrition.com 24

Does Fenugreek Increase Strength?

The men were given one of three supplement combinations:

1. Placebo and dextrose

Does Fenugreek Increase Libido?

Does Fenugreek Increase Lactation?

Guide To Naturally Boost Your Testosterone | www.alphawolfnutrition.com 25

Fenugreek Increases Estrogen

Fenugreek Side Effects

Maple Syrup Odor in Urine