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https://www.alpham.com Pete & Pedro: https://www.peteandpedro.com MENfluential Media: https://www.menfluential.com Tiege Hanley: https://tiege.com/alpham Salon Posta: https://salonposta.com 30-Day Natural Testosterone Boosting Plan Get the Diet Straight I provided my friend with the Alpha M Diet Plan, which I've used for years.
https://alpham.com/the-alpha-m-diet-plan/ I have modified it along the way because my lifestyle has changed, but it's the foundation of my diet, and it's solid.
But I also had him add additional fats such as Omega-3, Omega-6, and Omega-9, which you can get from salmon, nuts, and avocados.
Cut out alcohol and marijuana.
He wasn't a huge stoner or drunk, but he regularly participated.
So for this experiment, I advised him to be clean because both harm testosterone levels.
Eliminate dairy.
Dairy is not good for testosterone levels because of cow milk hormones.
Eat organic.
One aspect affecting men's hormones adversely is chemicals and pesticides in fruits and vegetables, not to mention chemicals injected into meats.
So the more organic that you can eat, the better.
Supplement.
Increase zinc to 25 micrograms daily, add vitamin D3 at about 5,000 IUs daily, and DHEA at 25 micrograms.
Then also I advised him to take a whole-food vitamin, which I created at Pete & Pedro's Complete Whole-Food Multivitamin.
The multivitamin is derived from plant sources that your body can easily absorb and is a whole-food vegan multivitamin with micronutrients.
Take your supplementation before bed so your body can absorb them.
Lifestyle Clean-up Eliminate xenoestrogens and EDC chemicals which you can get from BPA plastics.
Look for BPA-free bottles because EDC chemicals are endocrine disrupting and can leach into your beverages and mess up your testosterone levels.
Also, upgrade your grooming products.
Pete & Pedro's Fresh Deodorant is natural and does not contain aluminum which can clog your pores and not allow your glands to flush out the toxins.
Your lymph system builds up toxic chemicals from the aluminum, which is terrible for your body and testosterone.
Look for aluminum-free, paraffin-free, and sulfate-free products.
Remember that 99% of drugstore and grocery store grooming products contain these harmful estrogens and EDC chemicals.
Pete & Pedro products include shampoos, conditioners, hair styling products, and colognes that are high quality and don't contain those toxic ingredients.
Push, Pull, Legs, and Cardio Workout The program was basically Push, Pull, Legs 3 days a week.
Then I had him skip a day and then do it again.
Do deadlifts, squats, and bench.
There's no substitution for the testosterone-releasing effects of the big three lifts.
These exercises use all of your muscles in compound movements.
Your body is working and stressing, straining and releasing testosterone when you perform them.
Daily he performed cardio which is great for your heart and reduces body fat.
For every 1% your BMI goes down, your testosterone level will increase by one point (as demonstrated during the 3o day program).
He lost 8 lbs on the scale.
He lost more fat than that because he was doing hard lifts that he wasn't doing before he gained lean muscle mass.
So technically, he probably lost around 12 lbs of fat.
Longer & Better Sleep My buddy typically slept five and a half to 6 hours a night.
He generally got up at 6:00 a.m.
and went to bed at midnight.
It would take him at least 30 minutes to fall asleep, so his sleep was crap.
I gave him a bedtime of 10:00 p.m.
It would still take him about 30 minutes to fall asleep, giving him about seven and a half hours of sleep.
Improve your quality of sleep, which is critical for testosterone production.
Reduce the temperature of your room to 65°, sleep naked, and sleep in an environment that is as dark as possible.
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Nature Made Multi for Him Gummies
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