Free Testosterone Masterclass (Full Breakdown)

All right, I know you guys have been waiting for this one. Let's get into the testosterone masterclass now. I can guarantee, right, you know you're probably watching this—you're an entrepreneur, you're just someone that wants to increase their productivity, or you have a business, or you just want to increase your testosterone because you want to feel more masculine. I'm here to show you how.

Now listen, I can guarantee, like I said, this will absolutely change every aspect of your life: obviously sales, business, this this and that; you want to get more chicks. All right, cool. What? But yeah, mainly this is going to increase your masculinity. It's going to obviously make sure that you have the energy, the confidence, the ambition, your mental clarity, the social skills, the leadership skills. If you go down the rabbit hole, everything leads to testosterone. So yeah, I mean, let's get into it. This is going to be quite a long one, so please make sure you take notes. Information is nothing without implementation. If you can't implement all this stuff, how are you actually good? Like, you're just wasting your time. You know what I'm trying to say? So have a notepad out, or separate two windows: one window is your notepad or Google Docs, double window is this video, and just take notes, man. Let's get into it. Cool.

So the importance of high testosterone: why do you actually need it? Like, when someone says testosterone, they have this very negative connotation of, oh, it's just this sex hormone. People have a very limited understanding of it. All right, so the first one: it actually drives masculinity. It's the foundation of strength, energy, dominance, and ambition. You're like, "Oh, but how? But why? But you know, how does that actually work?" We're going to get into it now. Beyond physical benefits, like I said, mental clarity—you know, the brain fog that you have, you can't think straight, you can't make rational, logical decisions—that's all affected by T levels. All right, leadership abilities, everything. Now, declining levels—you know, guys, testosterone is like, we have a testosterone crisis right now because of all these things I'm going to cover in this video. It is so, so low compared to back in the day. It's actually like a full-on crisis. And you know why they're not talking about this? I'm going to go on a bit of a tangent here, but essentially, testosterone is how men conquered the world back in the day. You know, Alexander the Great, Genghis Khan, people like that—basically all the world's kings, leaders, conquerors, they all had massive T levels. And you know what happens if every single person, every single man in society has very high T levels? There's going to be revolution; there's going to be massive disagreements with the laws that the governments are establishing in society; it's going to be chaos. So all these factors here—society is literally engineering a low-testosterone diet, a low-testosterone lifestyle. And what do they get out of that? You're more timid, you're easy to control, you're more agreeable, you're just more of a [ __ ] in general. Like, that's the best way I can explain it. I don't know if—if you're a [ __ ], how are you going to say, or how are you going to stand up to the government? You literally can't because you don't have the [ __ ] balls to say, "No, I have my own values. I'm going to stand for them, and this is what I think. I don't agree with whatever the government is trying to do."

The hidden problem: if you're struggling with low motivation, poor focus, aggression in business, you know, that is probably it. It all comes down, like I said, to testosterone. Right, so let's get into it. Some symptoms: if you experience these, you're not cooked. Like, there are some things you can do, but overall, these are the physical and mental symptoms. So low energy and chronic fatigue: if you don't have the energy to, let's say, work a full 9-to-5 and then go to the gym after that, and then after that work on your business a little bit, and then you know you have to get eight hours of sleep—you can't function with seven, eight hours of sleep—and you're like, "Bro, what are you doing?" Right? Muscle loss, increase body fat: if you lose muscle very quickly and you put on body fat very easily, you have low testosterone. If you have testosterone, it's literally the opposite: so you gain muscle very quickly and you lose body fat. It's quite annoying because people with high testosterone can't really bulk that effectively; like they're always shredded. But if that's your thing, fine. But if you want to bulk, you're going to have to put in those extra calories, man. Reduced strength and endurance: there is something you can do to actively increase your stamina and your endurance and your strength. I'm going to get into those, but high T correlates to these things as well. Now, this is the obvious one. Like, a lot of things I'm going to be saying here in this course are like, "Yeah, this is common sense, bro. I knew this." Other things you're going to be like, "Hm, okay, this guy's actually spitting facts here. He's talking some [ __ ]." All right. Now, decreased sex drive and performance issues: if you can't get it up when you're in bed, aside from the fact that yeah, you might be nervous, it's your first time, you're a virgin, blah blah—that's different. All right, but if you have high testosterone, you should not be staying up—like you could, you should be able to go for multiple rounds, like you know that refractory period where men have like 15 minutes after they bust a nut before they can go back to the second round or the third round, whatever. With high testosterone, you can go straight back to it. Your performance in bed is going to skyrocket.

As for the mental symptoms, like I said: brain fog, lack of focus. If you're a student, you probably fail all your tests; probably can't study efficiently. You have anxiety, depression, low confidence, poor stress management, lack of drive. You have no competitiveness. Competitiveness is literally one of the most important things to increase your testosterone. If you're around winners, you're going to become a winner. You're around high-T men, you're going to become a high-T man. Do you know why? Because what is testosterone? It's a hormone, yes, but it's a competition hormone; it's a status hormone. Your status in society is directly reflected by your testosterone levels because always relate it back to your ancestors back in the day: who got the mates? Who was making babies? The person who was able to attract them. Now, there's two men that want one girl—oh, shoot, [ __ ] balloons, bro. Yeah, if there's two men that want one girl, who's going to get the go? The man with the high testosterone. So because your body recognizes, okay, cool, I need this because the whole purpose of life is to procreate. I need to actively increase my testosterone to be able to get the woman. Now, if you're doing [ __ ] like, you know, watching PornHub every day, busting nuts, all that stuff that you shouldn't be doing, your body thinks, "Oh, yeah, mating and procreating and making babies," when you're not. That means your testosterone goes down because your body thinks it's fulfilled its purpose. And I'm going to get into this in a lot more detail, but just know that competitiveness, being around men who can take your potential mate, and being around very attractive mates—those things go hand in hand. You have to—you can't be some guy stuck in your mom's basement, bro. You have to go out; you have to go out every single day, put yourself in high-stress, high-competitive areas, and you have to have that mindset of, "I'm going to get this because I deserve this. I'm the kind of man that can achieve this." If you just sit down and say, "Yeah, but there are so many guys…" You're just coping, right? You're saying, "Yeah, there are so many guys; they have all these girls; they're just good-looking; genetics… yeah, they have things handed on a silver plate for them." Bro, you're not going to get anywhere with that mindset. You have to become more competitive. Testosterone is a competitive hormone; remember that. This applies for relationships: if you want to get the girl that you want; if in business, if you want to get the money that you want; if you want to beat all your competitors in business; if you're training boxing, you want to beat your opponent, bro—just have your girl come and watch you because and tell her like, "If I lose, don't give me any [ __ ] for a month," or, "Just break up with me," like, you know, it's going to give you that mentality, bro. You're going to have it, and it's going to give you such an edge in every single aspect of your life. So become competitive. Cool. Let's get into the next bit, which is the decline of male testosterone levels.

Like I mentioned, it is going down. If you look here, this is a nanogram per deciliter. So the average is nowadays, judging by this graph, it's 600 ng—that's still a bit high, but it's the average for like a high level, on the high end. 1200 is like, if you're any higher than that, you're just on steroids, bro. But listen, 1000—that was the average in the 1980s. 1000 ng per deciliter was the average. We get to today, it's almost gone down 50%. Like, I don't—I don't think you can fathom that: 40 to 50% lower than it was 40 years ago, bro. That is a crisis; it's literally a testosterone crisis. Back in the days, men were built for physical labor, competition, leadership. They would—they just had that hunger, that energy, that—because obviously a lot of societal, environmental factors—like yeah, there was better food; there was no social media; men actually worked; they weren't distracted; the women were better looking, so they had to compete for better women. Now everyone's just fat. And yeah, obesity rates in America—like what? Like 30%, 33%? So one in every three people in America's obese. All the four out of 10 girls go for the 10 out of 10 guys. All the 10 out of 10 guys smash these four out of 10 girls for one-night stands, then the four out of 10 girls raise their standards and think these 10 out of 10 men actually like them. So all the four out of 10 men don't actually get any women because the women on their level think that it's—it's a mess. But listen, that's that's a whole another talk.

So the reasons for the testosterone decline: like I mentioned, poor diets. Food was much better back in the day, right? Processed foods, KFC, McDonald's—it has low protein, high sugar, high carbs. Carbs are not bad by any means; they're good for building muscle, but it's the other stuff, the hidden killers, the silent killers: like seed oils, the environmental toxins that all plummet your T. Let's compare all of this as to how it was back in the day. Sedentary lifestyle, lack of movement, too much sitting. Yeah, office jobs were a thing for a long time; people always sat down for work, but now it's like they come home from work and they just do this, bro; they get their phone, it starts scrolling, scrolling on TikTok for hours, hours, and it's literally proven that being sedentary, like not moving, plummets T. There was also another study by Andrew Huberman, very, very good scientist; he was saying how literally sitting down, because of the way you sit down, like your legs, they squish your ballsack together, and yeah, the more you sit down each day, the less space, the less your balls get to breathe, and your sperm is directly correlated to your testosterone level. So this makes complete sense: if you're—if you're walking, you're running, you're active all day, every single day, your testosterone levels are going to be higher than someone who's just sitting down all day: office job, go home, lay down, keep sitting down. The only time you're moving is when you're going to and from work. That is the most sedentary lifestyle to have. So definitely start moving around; get your 10,000 steps in a day, guys. Come on. Environmental toxins, like I said: plastics, endocrine disruptors, seed oils. Stress: because stress—what does stress actually give you? Higher cortisol levels. Cortisol is literally the antagonist of testosterone; it's the opposite. So think about it like this: average testosterone, average cortisol. Cortisol goes up, T goes down; T goes up, cortisol goes down. That's why you have to limit your stress and do stress-relieving things that release endorphins, like serotonin, dopamine. This will elevate your testosterone because it decreases cortisol. So it's not just like you don't have to worry about only one thing, like, "How can I increase my testosterone?" No, think, "How can I decrease other things that are limiting my testosterone capability?" That's a whole another thing, and when you get really far down the rabbit hole, there's a lot you have to worry about, but it really does increase your quality of life.

Now let's get into the primal role of testosterone. So if you think—like I said, always think back in the day because back in the day—that's when—that's what we have to emulate. You can't emulate the average man today because if you try and be like the average man, you're going to get absolutely cooked. The top 1% men, the top 0.1% performers in the world today, they don't care about being average. You have to compare yourself to the hunters, the leaders, the kings of previous civilizations. We've evolved so much to put comfort over conquest. Everything is so easily handed to you nowadays. Like, think about it: most guys in a first-world country, you're born into a family; you grow up; they take care of you; they give you dinner, breakfast, lunch every day; you don't have to worry about a thing; they pay for your college; you know, they help you find a job after college; the college helps you get a job; then you work a job; you're safe; you have a nice apartment; where's the—you know, like you come home, you have nice food; you don't have to hunt for it; you can order it on your phone; it's going to come straight to your door; all your groceries, everything; you don't need to leave your house; even less walking for you. Wow, well done. You can be lazy. It's convenient. Convenience and comfort literally rule today's society. Ridiculous. So the testosterone equation: high testosterone—dominance, success, leadership. Low testosterone—passivity, weakness, and failure. It's that simple. All right, don't get this confused: if you're very passive, if you let people walk all over you, if you disagree with someone but you're scared to say it to them, or you just—you can't debate, or you're just scared of a confrontation—low T.

So now, how to actually boost it naturally. You can do it naturally. Don't resort to steroids because it's going to go downhill, man. Your balls are going to shrink; you're just going to become a meathead. So don't do that. Weight training and sprinting: so heavy compound lifts: squat, deadlift, bench press. Squats are actually really good because it's—it's been proven that training legs obviously increases T by like 30%. But yeah, deadlifts, bench press, high-intensity training to boost it naturally. Do you know what actually decreases testosterone that many people don't know about? It's jogging. That's why I say, guys, don't jog; either walk because it's very, very, very low intensity, and you know you get your steps in; you're not sedentary; it still releases like dopamine, serotonin, so you still get the lower cortisol, still the higher testosterone. But jogging is like this middle ground where it just gives the body too much stress—not stress as in like, "Oh, it was so high intensity"—but stress as in like overtime, prolonged stress, and that really increases C. On the other side, though, sprinting—that is very high intensity, and that [ __ ] boosts testosterone so much. Your HGH levels, your human growth hormone—it's going to shoot up. Even better if you can find hills: hill sprints. Like, don't resort to this bodybuilder-style training. Generally, the easier something is—like, yeah, "Go to the gym, let's hit arms today, guys. Do some tricep rope pushdowns, yeah, do some biceps. Yeah, nice man, nice. I feel so good." That is so easy. You have to do the [ __ ] that is really hard: like hill sprints, bro. When I used to do hill sprints, that was like—those were the times where I was vomiting from exhaustion; like, I was sprinting… If you do even 10 reps of like sprinting up a hill, walk back down, sprint up a hill, walk back down—if you do that 10 times, you're going to overload your T, bro. I'm telling you. On the other hand, doing other hard things—like, guess what am I going to say? Fighting, of course. Now, why is fighting good for a T boost? Because you're around other competitive men; it's competition. Fighting has only one outcome: you win or you lose. With football or basketball, it's like, "Oh, yeah, but the team…" Yeah, but this guy, he's not really that good. Oh, yeah, he should have been on the bench. Yeah, but then, you know, I missed… It's so many factors, right? Basketball isn't that competitive; football isn't that competitive because it's a team sport. If—if you play something, or you don't play fighting, but if you do something that has only one outcome, and that outcome puts you above another man—physically, mentally, just in every aspect—you beat that man, you're going to get a major T boost.

Now that's for the training. Optimizing nutrition: make sure you have a high-protein diet, healthy fats: steak, eggs, avocados. You've seen like these TikToks where people have like this wooden cutting board with eggs, steak, a little sliced avocado on the side, bro—it is good. Like, I don't know why people are flaming that. Eggs are literally anabolic. If you have 30 a day, that's like equivalent to a mini steroid cycle. Crazy. But obviously, I know it's not feasible to have 30 eggs a day, but I'm saying, get your eggs in, guys. They have every single vitamin. I have this study on my phone; let me whip it out. All right, there we go. So it has a picture as well, if you can see all the nutrients and the vitamins in eggs: it's got B2, B3, B5, B6, B7, B9, B12, vitamin D, vitamin E, vitamin K, Omega-6, Omega-3—that's good for testosterone as well—the Omega, zinc—that's good for T—selenium—that's good for T—phosphorus, manganese—that's good for T—magnesium—good for T—iron, copper, chromium, calcium. The egg has everything, and you guys are eating like four a day. When I tell guys like, "If you want to get big, bro, if you want to increase your testosterone, eat eggs," and then the person's like, "Oh, okay, yeah, I'll do it." Then next I'll be like, "Yo, how many did you have, bro?" Had three, had four. Have you not heard of the term "strength in numbers," brother? You have to increase those numbers. If you have like six, okay, fine; eight and above, perfect. Try and stay at that rate daily because you're going to get all the vitamins, the important ones, like the B12s, the B6s, the Ks, the Omegas—they're so cheap and affordable and convenient to cook. I don't get why people just don't eat more eggs. The cholesterol in the eggs increases your testosterone because cholesterol is actually a building block for testosterone, and most guys don't know; they think cholesterol is bad. Oh, wait, guess who told you that? Society. Why do they want to tell you that? Because they want to flame the good foods to keep you weak. It's mind-boggling how guys just simply listen to studies. Same with sunlight, like, as I say, sunlight, vitamin D. People have told you that you need these sun creams and sunscreen oils and whatever—it's just full of crap; it's full of chemicals. I know people that are—like their faces are white; they put sunscreen on them, and they stay in the shade; they don't have any sunlight on their skin, and they develop skin cancer. Like, I know people who have had that problem, and I was thinking, "Hm, okay, cool. So the person was white; they didn't have a tan. Now, can I say why? I mean, they were pale; okay, cool; they didn't stay in the sun; so they were in the shade; they tried to hide from the sun, and they put sunscreen on them, but they got skin cancer." I look at the ingredients on sunscreen, and I was like, "Hm, that makes sense," and that's why I realized society is trying to actually [ __ ] you. Like, it's so, so mind-boggling, bro. It's actually mad. But let me not go on a tangent. The main thing is optimizing nutrition: obviously sleep, stress, sunlight, cold showers, and fasting. Let's get into more detail.

So as for business success: if you guys are watching this, you're probably a closer or an appointment setter; you have a business, or you want to get into it. You probably fall under one of these categories; I assume that. If you're not looking to get into business, you probably wouldn't even follow me. If you're—if you're an appointment setter or a salesperson, you wouldn't even follow me. So if you're watching this, I assume you are. So I wanted to like actually tell you guys how that influences your business success. When people—when people think of testosterone, it's like, "Oh, yeah, it's just for gym strength training." No, it goes a lot deeper than that because what does it do? It increases your risk-taking; you can dominate your competition; you can command respect. And risk-taking is actually a really big one because without risk-taking, without taking all the risks that I have in my life, I would not be here today. And it's like, cool, you know what? It makes sense because I moved countries, right? I moved from England to Bulgaria with no job, no income. I was getting [ __ ] in the business space; I had no job; I had no way of making money, but I was like, "You know what? However this plays out, I'm going to find a way." And that's what testosterone does: because you have such a level head, you think so logically at the same time you think delusionally. So you think of logic and delusion; if you combine these two together, you're going to succeed. All right, confidence boost; it makes me more persuasive in sales negotiations, leadership. If you want to be a closer, bro, this is going to absolutely level up your game. Now, the dangers of low T: fear, indecision, lack of ambition—killing your success in business. Imagine—imagine low testosterone. Well, I'm trying to imagine that and can't even—I don't know what that would look like. That would be an abomination, bro. But anyways, like, I would not have taken the risk to move countries, but because I did, I was basically forced to make money. Like, if you put yourself in such a [ __ ] situation where you have no choice but to perform, you're going to perform. Imagine I stayed at home in London in my parents' house. Yeah, but if I don't make money now, it's fine; you know, I still have a place to stay; they pay the rent; they pay the food; who gives a [ __ ]? I was like, "No, this isn't good because it's not going to force you to grow. You only grow when you're in a discomforting situation." So if you can actively put yourself in that and take the risk, stop being a little [ __ ] because this comes with improving testosterone. If you're improving testosterone, you're going to actually be able to take that risk without even thinking. Like, when I bought the air tickets, that was in—what? September. I got them for October, like two weeks prior to actually having to fly out. I was like, "You know what? I got two weeks; I'll try and prepare as good as possible, but [ __ ] if it goes wrong, I'm going to find a way." There is no "if it goes wrong," and you have to have that mindset. All right.

So the final takeaway: it gives you high performance; it fixes your foundation; and you can take control of your biology and basically give yourself a competitive edge in everything. So that's actually why testosterone is so important and how it can actually influence everything. Now we're going to get into the nitty-gritty aspects of it. This is very high-level stuff; make sure you keep taking notes and implement. Remember, information is nothing without implementation. So what to avoid: these are very specific things, and it's like, yes, it's common sense; you probably know some of this; some of it you're going to be like, "Okay, cool, didn't know that; let me write it down." But either way, make sure to implement everything here. So the modern lifestyle: this is what I was talking about—society actively engineering a certain lifestyle for men, and it just spoon-feeds them—it's going to destroy your T. You must actively avoid these culprits. All right, if you're doing everything right—let's say you're training five times a week, you're eating well, you're not having [ __ ] junk food and McDonald's—but you still have low energy, you still have no beard growth, or you have erectile dysfunction, you know, this could be a reasonable low T. Now, alcohol: I shouldn't have to say this, but yeah, especially beer. Beer actually is one of those things where people don't actually know that it contains so many estrogens. What's estrogen? It's the female hormone. I don't know how—you probably know estrogen, right? But it is so bad for testosterone because like this here contains phytoestrogens, and if you see someone that drinks beer—like everyone thinks beer's like there's all this manly drink where it's like, "Oh, yeah, let's sit down with the boys, have a beer; it makes you a little [ __ ]." Stop drinking beer, please. All right, stick to more pure alcohol, like vodka or rakia—if my Balkan man know what I'm talking about—but and also have that in moderation, right? You can have a drink in moderation; don't just be an alcoholic, bro. This goes with everything, all right? Don't be a drug addict; don't be an alcoholic; don't be a TikTok doom scroller; just everything in moderation. Now, physical effects: alcohol is simply going to make you grow less hair. I've seen people that drink a ton of beers; they have no leg hair; like it's very—it's very dispersed, like this—their beard is patchy. Obviously, my beard isn't like anything special, but as soon as I increase my testosterone, my beard automatically got better. So I'm like, "Hm, there's a correlation here." Cool. And then, hormones: heavy drinking—high estrogen, low masculinity. Guys, come on, it's common sense.

Now, drugs: common sense as well. I have to go through everything because I need to make it very clear; I don't want people asking questions like, "Oh, what about this? What about this?" I mean, hm, cocaine—that makes you more aggressive. Aggressiveness is tied to testosterone, so should I take cocaine, guys? I want to outline every single detail. All right, so weed, opioids, cocaine—they wreck T. Weed: how does it actually lower your testosterone? Because it lowers sperm count. One thing you're going to learn from this course is sperm count is directly correlated to testosterone. Anything that lowers your sperm count is going to lower your testosterone by extension. There's no ifs, buts, and what ifs; it's literally the case. All right. Now, prescription meds: this includes antidepressants, all that [ __ ] that you get from the pharmacy. "Oh, I have anxiety; I have ADHD; I have depression." I guarantee you, if pharmacies sold this video, this testosterone course, instead of these antidepressants, we're going to see a much bigger difference in depression rates; it's going to get a lot better. I can genuinely believe that this is the solution to depression because I was that guy who was depressed; I was that guy who was not taking drugs, but like I was just drinking; I wasn't exercising, and I felt like [ __ ]. Imagine I felt like [ __ ] at that point in my life. I went to the pharmacy, and they gave me an antidepressant to further suppress my testosterone production. That's what I mean when I say society makes it impossible for men to win; it's literally engineered to [ __ ] your life. Makes me annoyed, man, that guys don't actually realize this. But let's go into vaping. If I see you pull out a vape, bro, and—and I don't just talk the talk without walking the walk—I was like, "Okay, cool, surely not." I was one—I was one of those guys where I was like, "I want to test everything out." Obviously, I don't—I haven't tested drugs because that's obvious, but vaping—because vaping has nicotine, and I heard that nicotine has, you know, testosterone-productive qualities; I was like, "Hm, okay, let me put two and two together." I got a vape—that was like back in 2023. I got a vape, started puffing it; that tastes nice; I felt so lethargic. Every low-testosterone symptom that you could think of, I got it. So after like two weeks, I stopped it. Vapes are not the one, man. Come on. If—if you want to be a man, smoke cigarettes or cigars, whatever, but the nicotine impact—nicotine is actually a very strange one because it's been proven to lower testosterone, but it's also been proven to increase it. Now, scientists don't know whether it's because it's high-testosterone men who have naturally high testosterone who actually do these things, who actually consume nicotine, or if it's because the nicotine makes them high testosterone. So there—there's like two sides of it, and it's not been figured out yet. So yeah, nicotine—it helps me focus; it helps me have mental clarity—so take it at your own risk. I do it for different reasons, not for testosterone production, but do as you wish. I'm not a medical consultant; I'm just telling you guys how to be more of a [ __ ] man. So let's go with blood flow issues: it reduces blood flow; same with cigarettes. Cigarettes really reduce blood flow because it's going to lead to like weaker erections, decreased stamina, obviously because of your lungs, skin. You're also going to feel colder hands and feet if you consume like vapes and cigarettes. Just yeah, you want to have high blood flow. One big tip: if you want to counteract this, there's a thing called cayenne pepper—how the [ __ ] you pronounce it? Have like one teaspoon a day, every morning, if you—if you like take cigarettes, or if you—yeah, if you smoke, take one teaspoon of cayenne pepper; it's going to increase your blood flow. Oxidative stress: it literally shrinks your blood vessels, lowers blood pressure, it kills sperm count, fertility. So yeah, vaping—stay away from that [ __ ], man, please.

Now, seed oils: they are the silent endocrine disruptors I was talking about. There are more, but seed oils are the main one because it is found in so many foods, in so many restaurants, in so many products, in so many supermarkets—basically everything. I seed oils, all right? So the common sources: canola, soybean, sunflower, vegetable—that's all terrible because it was used as engine lubricant back in the day; it was used to lubricate engines, bro. Now you're consuming it in your—in your dinner; like your mom's just pouring it out on the pan, and you're like—"Like, bro, you're just consuming pure estrogen, right?" I like to call seed oils liquid estrogen because it's literally estrogen in a liquid form. Now, tap water: I was actually very guilty of—of doing this; I was very guilty of consuming tap water because I understood it was bad for you; I was just too—I was too broke to actually afford a proper water filtration system. Now, when I say water filtration system, I don't mean like these little hand things that just, you know, put it in, boom, out. Like, I don't mean that. I mean like the proper, like the high-level [ __ ], the reverse osmosis machines—they are next level because guess what? They remove that—these 50 or $20, you know, filters don't actually remove—it's the hormonal stuff, the estrogen in the water. Obviously, you know about the fluoride, the heavy metals, all the bad [ __ ] in tap water, right? But most people don't actually know it contains birth control residue from women. Now, hear me out: when women take birth control pills, which is quite a lot, and they [ __ ] their hormones up as well—I don't know why they do that—but when they take them, they go to pee; they pee out this hormone stuff; the pee out goes in a toilet, right? Then from there, it goes in water systems, but because it's such a small thing, it's a hormone, right? You can't actually—you can't filter it; it's so tiny. Then what happens? It goes in your tap water, and you drink it because it's not able to be filtered out. Like they filter out most stuff, like the dirt, you know, even chlorine gets through the water filtration systems; like chlorine is no good for you; all this stuff is horrible. All right, especially fluoride. Fluoride disrupts your pineal gland; it literally calcifies your pineal—or pineal gland, however you say it—and it makes you dumb; it literally—it's proven to decrease your IQ. So fluoride—get fluoride-free toothpaste; get reverse osmosis; remove fluoride from your water. But here's one very important thing: if you get a reverse osmosis machine, it's going to remove literally everything, including the good stuff, like the magnesium, the calcium, the salts, the electrolytes. So it's good to have electrolytes, like Celtic salt. I would recommend Celtic salt if you want to properly hydrate yourself

Bro split: Monday chest, Tuesday back, Wednesday arms, Thursday shoulders, Friday legs, Saturday and Sunday rest. That's going to melt your test, bro. Well, not melt it, but decrease your potential. It's been proven that training every single muscle group at least twice a week has the biggest effect on testosterone. So if you're doing the bro split, you're cooked.

If you train full body three times a week, especially using exercises like squats, deadlifts, bench press, pull-ups, and rows—compound movements—you'll see optimal results. Lift heavy (75-90% of your one-rep max), focusing on 4-8 reps and longer rest periods. If you're an entrepreneur and don't have time for those longer rest periods, training two or three times a week full body with longer gym sessions is beneficial. The science behind compound lifts and testosterone spikes is clear; studies show testosterone spikes after intense compound lifting. Isolation exercises like bicep curls and lateral raises have little to no effect on testosterone. They're still good for building muscle, but not for raising testosterone.

If you're in business or sales and want to retain muscle without excessive work, full-body training is key. Remember, overtraining leads to high cortisol, so avoid it. Do sprinting instead of jogging; it triggers a massive testosterone release due to HGH and other chemicals. A good routine is 6-10 all-out sprints (30-40 seconds work, 90 seconds rest), 2-3 times a week. Hill sprints or sled pushes work well too; hill sprints are brutal, but effective. Explosive training, like Olympic lifts (power cleans, snatches, clean and jerks), kettlebell swings, jump squats, and medicine ball work, is also crucial.

Rest and recovery are common sense: 7-9 hours of deep sleep, active recovery (cold showers, ice baths), and post-workout nutrition (healthy fats, zinc, magnesium). Sleep increases testosterone; with only 4-5 hours, your testosterone can drop 10-15%. You'll feel uncoordinated, unmotivated, and generally awful—all signs of low testosterone. Sleep consistently, wake up with sunlight to regulate your circadian rhythm, and use red lights at night to increase melatonin production and improve sleep. Darken your room to minimize light pollution; even night shift on your phone isn't enough—use color filters to make your screen red.

If you take only one thing from this: semen retention. Many men struggle because of poor sleep and low testosterone. Semen retention is the missing piece. Great mentors throughout history—monks, athletes, warriors, conquerors—practiced it for focus, drive, and power. Boxers often abstain for months before a big fight.

Benefits include a testosterone boost, mental clarity, energy levels, and spiritual growth. Spiritual growth might seem odd, but it improves your mindset. It works because ejaculation depletes nutrients (zinc, magnesium) crucial for sperm production and testosterone. With semen retention (7+ days), testosterone can increase by 45%. Your body thinks you're not procreating, so it focuses on improving you: more beard growth, better looks, more muscle. Constant ejaculation means your body sees no purpose in improving.

I discovered semen retention in 2023. I was a porn addict, and life wasn't great. Then, due to work and the gym, I forgot to ejaculate for two weeks. I hit a personal record squat, and it felt easy. I realized I'd forgotten to ejaculate and hadn't changed my training or diet. Semen retention made me stronger. People ask how I quit porn; I became addicted to the benefits of semen retention. Guilt is good—use it to your advantage. Don't focus on streaks, change your identity. You will relapse, but use the guilt to come back stronger.

Frequent ejaculation lowers dopamine, reducing your baseline. Semen retention preserves vital energy, muscle growth, and cognition, keeping dopamine levels naturally higher. Porn and excessive ejaculation lead to desensitization and depression. Semen retention restores dopamine balance, increasing motivation, willpower, and focus. It affects acetylcholine and norepinephrine, improving function and memory. Higher testosterone improves decision-making and leadership ability; everything feels easier.

The spiritual side: retaining semen (5-10 days) increases confidence. You'll be more social, and people will sense your higher energy. This is due to pheromones; women subconsciously sense high-energy men. Your eye contact improves, your voice deepens, and your presence becomes more commanding. Your armpits produce pheromones; if a woman likes your natural smell, it indicates compatibility. Physical changes include improved eye contact, a deeper voice, and a more commanding presence. Tantra teaches that semen is a life force to be cultivated, not wasted.

One drop of semen equals 40 drops of blood. Depleting semen depletes nutrients and blood. Semen retention gives you insane energy. Semen contains millions of reproductive cells packed with life force; it can create life. Don't waste this powerful energy; it makes you weak. The benefits are sharper focus, more drive, physical endurance, strength, presence, and attraction. Information is nothing without implementation. The spiritual aspect is that the body recycles semen into mental sharpness and physical strength. Society doesn't teach this; if they did, men would be far more powerful. They want you weak and submissive.

Discipline and willpower increase with semen retention. Historical figures like Nikola Tesla, Muhammad Ali, and Steve Jobs practiced some form of retention. They hinted at it, but didn't openly discuss it because the elites don't want men to know. Semen retention increases productivity, focus, and high-value task completion. You have more motivation; work feels good, not like a chore. Motivation is better than discipline; you enjoy the work.

To overcome urges, understand they're temporary. Redirect your energy into productive activities: gym, boxing, cold showers, intense focus on goals, meditation, or creative pursuits. My biggest relapses came from stagnant energy. The point isn't just testosterone; it's dominating other areas of your life. NoFap is quitting excessive masturbation; semen retention is hardcore mode—complete abstinence or controlled ejaculation (without finishing). This increases testosterone. Ejaculation releases prolactin, lowering testosterone to baseline. Keeping it up without ejaculating keeps testosterone elevated. Sex without ejaculation skyrockets testosterone, but it's difficult and can cause premature ejaculation.

Top testosterone-boosting supplements: Vitamin D3 (5,000-10,000 IU daily), magnesium (before bed), zinc (red meat, oysters, coconut water, pumpkin seeds—be careful with pumpkin seeds). Natural boosters include ashwagandha and Tongkat Ali. Creatine is the most studied performance enhancer; it boosts DHT and athletic performance. Boron reduces estrogen and increases free testosterone. Semen retention increases androgen receptor sensitivity, allowing more testosterone absorption. Omega-3s (fish oil or salmon) are also beneficial. Avoid scams like Tribulus Terrestris and DAA.

The protocol: lift heavy, sprint, eat high protein/high fat, sleep well, recover well, avoid estrogenic toxins (plastics, processed foods), and supplement. Live like a king, and your testosterone will follow. Cigars, nicotine, and testosterone: Society demonizes nicotine, but it's beneficial for focus and mental clarity in business. Nicotine slightly increases testosterone by activating the hypothalamus. Short-term benefits include increased dopamine, adrenaline, cognition, and focus. Long-term abuse increases cortisol, which is antagonistic to testosterone.

Cigars are more masculine than vapes; they're used by powerful figures and are a ritual of power and control. Vaping is estrogenic garbage. Cigars are about enjoyment, relaxation, and commanding your environment. Famous smokers like Winston Churchill and Arnold Schwarzenegger understood this. Use nicotine strategically, not habitually; cigars, nicotine gum, or pouches are best. Use them before deep work, the gym, or high-stakes situations. Stack with caffeine. Don't inhale cigars.

Endocrine disruptors are a silent attack on masculinity. They increase estrogen, lower testosterone, and destroy fertility. They're everywhere: plastic bottles, food containers (BPA and phthalates), tap water, heavy metals, makeup, perfumes, phones, processed foods, seed oils, and household cleaning products. Avoid BPA (receipts, plastics, canned foods) and phthalates (plastics, soaps, lotions, air fresheners). Use glass containers, pay digitally, and encourage your girlfriend to use natural products. Keep your phone out of your pocket; EMFs reduce sperm count. When you touch your girlfriend, you absorb her lotions and chemicals (parabens, oxybenzone, synthetic fragrances). Encourage clean, organic products; wear gloves if necessary, and wash your hands.

Touching skincare, avoid synthetic perfumes. This is high-level stuff; I don't expect you to do this tomorrow, but keep it in mind—it's important. Some friendly replacements that increase testosterone include replacing seed oils with beef tallow. If you need links to websites selling it, I'll put them in the description; otherwise, text me on Instagram. I'll give you good websites for beef tallow, coconut oil, olive oil, and butter. Essentially, eat like a man, cut seed oils out of your life, and you'll be good.

Let's get into food. I want to cover diet because I know you have questions about what to eat. I'll give you the full breakdown. The nutrients you consume directly impact testosterone production. Everyone knows this, right? Your diet must be rich in high-quality proteins, healthy fats, and micronutrients because it fuels the synergy and hormones. Your gut health dictates your testosterone levels; it's that key, that important. Beef is a superfood; you could live on beef and eggs. Grass-fed steak, ground beef, and beef liver are good because they contain zinc, iron, and all the vitamins you need. Organ meats are nutrient powerhouses: beef liver, kidney, and heart have vitamin A, zinc, selenium, and iron—crucial for testosterone production. They're packed with bioavailable nutrients; they improve your energy and health. Don't go crazy; start with small portions, adapt to the taste and texture, then cut out everything else and go all in.

Eggs are cholesterol-rich, testosterone fuel. Aim for 8-10 minimum, as they're high in cholesterol—a precursor for testosterone synthesis. They have protein for muscle building, vitamin D, and all the B, A, and K vitamins and omegas. Obviously, don't cook them with oil; use butter or beef tallow. If you cook eggs with seed oils, you're negating the benefits. Omega-3s are very important. My favorites are salmon and mackerel; herring is okay. They have high vitamin D levels and omega-3 fatty acids that support testosterone. They also have zinc. Oysters, crab, and shrimp are really good. Pomegranates boost nitric oxide levels and increase blood flow. Bananas and avocados are also good.

Fats are overlooked when it comes to testosterone; people focus on protein. This is a misconception. You need good fats; they're building blocks of testosterone because they have cholesterol, the precursor. Ghee is a good replacement for fake butter. Spices boost testosterone. Ginger improves blood flow, reduces inflammation, and improves gut health, increasing testosterone. The same goes for black pepper and turmeric. Add them to food, tea, smoothies—it's elite.

The meal plan is expensive, but here's a suggestion: be careful with breakfast if you're an entrepreneur. An 8-hour eating window (4 p.m. to 12 a.m.) and a 16-hour fasting window is best for productivity. Lunch: steak, kale, sweet potatoes. Snacks: Brazil nuts, almonds, cashews, and pomegranate. Dinner: grilled salmon, asparagus, and canola oil. In the evening, take magnesium powder in coconut water. To wrap things up: eat high-quality proteins and fats, stay consistent, be hydrated, avoid seed oils, and eliminate bad stuff. Let me know your feedback on Instagram. If you have questions, shoot them over. Stay blessed, and let's crush it.