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      "body": "@@ -623,9 +623,58 @@\n xt month\n+, or continue to stay stagnant if nothing changes\n .\n",
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      "body": "My portfolio from the end of November is overall up 150% the only negative movement I have is from VTC. From a technology standpoint, VTC has a lot going for it. Relatively efficient at moving value. However, the one-click miner has already been released - I guess I must be using the beta, and you're referring to the \"actual release?\". \n\nOverall, the wallet and OCM are easy to use, if ugly. I think the dev team needs to promote better and upgrade the UI if it wants to move forward as a true competitor. Given the $300M market cap and the solid technology underlying the coin, I think VTC could triple easy over the next month.",
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      "title": "The Ultimate Guide to Increasing Your Testosterone",
      "body": "# Summary: </h1> \n\nHere I provide you with an evidence based approach to increase your testosterone naturally. I have personally followed this protocol and increased my testosterone from 305 ng/dl to 658 ng/dl (a greater than 100% increase). Results may vary. I was likely deficient in a basic nutrient for testosterone production (Vitamin D, or Zinc... See more below)\n\nThere are three main pathways to increase testosterone: \n\n**Increase production in the body\nManage other hormones\nIncrease androgen receptor expression**\n\nThis post is to increase testosterone naturally. AAS and TRT are easier and more powerful avenues to go about this, and if that's the route you choose to take that's fine by me.\n\n# Increase Natural Production of Testosterone </h1>\n\n### Lift: </h3> I have to start with this. It has a litany of benefits, including increased testosterone. It’s intuitive but [here’s a study](http://jap.physiology.org/content/82/1/49) that shows weighted jumping increased testosterone 7.5% over 11 weeks. [Another study](http://jap.physiology.org/content/82/1/49) for resistance training.\n\nIf you’re new to lifting check out BB.com’s [Big Man on Campus](http://www.bodybuilding.com/fun/steve-cook-big-man-on-campus-12-week-college-trainer.html) workout regime. Pretty solid beginner with videos, diet tips, etc.\n\nIf you’re more advanced I like Jim Stoppani’s [Shortcut to Shred](http://www.bodybuilding.com/fun/jim-stoppani-six-week-shortcut-to-shred.html) for HIIT or his [Shortcut to Size](http://www.bodybuilding.com/fun/shortcut-to-size.html).\n\n**Keep your balls cool:** Sleeping naked is its own hygienic question - but [studies show](http://www.anabolicmen.com/cold-showers-testosterone/) that keeping your balls cool will increase your testosterone production. Cold Showers might be one way to do this, I'm having trouble finding a solid study that finds one solely on cold showers and test, but the logic follows. There are other reputed benefits, too, such as an abetted immune system, decreased anxiety and more.\n\n### Sleep Well: </h3> There are many [studies](http://www.ncbi.nlm.nih.gov/pubmed/19684340) that correlate more sleep with higher testosterone levels. While you’re sleeping, your body is producing test. Keep your room dark, curtains are preferable to blinds. Up the AC - cooler sleep is better sleep. Use free sleep apps such as [Sleep as Android](https://play.google.com/store/apps/details?id=com.urbandroid.sleep&hl=en) and modify eating times/ stimulant use/ behaviors to maximize deep sleep.\n\nGet [F.lux](https://justgetflux.com/) a free program for you computer that filters out blue light, the type of light that can throw off the circadian rhythm, making it difficult to sleep. Bluelight filters are also available for your phones.\n\n**Sleep supplements:**\n\n**Melatonin:** The ideal dosage of melatonin for sleep is 0.6 milligrams, so 1mg is probably ok. 3mg is excessive for sleep, but note that melatonin has additional benefits for brain health as well (powerful antioxidant, can cross the blood-brain barrier, seems to ward of dementia if taken in the early stages of the disease), which might justify high doses.\n\nAlso, melatonin entrains the circadian rhythm, so take it about 30 minutes before you want to fall asleep. Secondly, take it at the same time each day.\n\n**Magnesium:** citrate, glycinate, or malate. Magnesium Oxide is poorly absorbed and the most common form, avoid it. Some individuals may not tolerate magnesium well as it is a laxative, especially in high doses.\n\n### Consume Essential Vitamins and Minerals: </h3> Eating or supplementing bioavailable forms of vitamins and minerals that are integral to testosterone production is an easy way to raise your test. This is only true if you’re are currently lacking sufficient amounts of these vitamins and minerals - a blood test can show you pretty easily.\n\n**[Zinc](http://examine.com/stacks/increasing-testosterone/) is most notable** for bringing T levels up to par. Many of you are familiar with ZMA for testosterone. Skip the ZMA and go for the proper dose of bioavailable zinc, a 30mg dose of Zinc Picolinate. If using for an extended period of time consider taking a copper supplement at a different time of day as zinc depletes copper and outcompetes it for absorption. I believe that zinc only needs to be supplemented with copper (1-2 mg) if your dosage exceeds 100mg per day.\n\n**Vitamin D is a more common deficiency,** especially if you’re not outside with your shirt off often. The RDA is 400 IU, that’s to prevent rickets, not optimize testosterone. Examine.com the best resource in terms of compiling and analyzing studies notes a [3000IU](http://examine.com/stacks/increasing-testosterone/) per day supplement in deficient men improved testosterone significantly. Get the D3 form, skip D2 as it can be harmful.\n\nMost men can take 5000-10000 IU daily and end up with levels in the 50-70 range, which is considered optimal. Best option here is to work with your doctor to test your levels periodically. Note, it is possible to overdose on D3 and it can be fatal, so be careful (50,000 IU per day for 2 months is enough to cause overdose in men).\n\n**Magnesium**, great for sleep, also correlates with high testosterone as this [study](http://www.ncbi.nlm.nih.gov/pubmed/21675994) found.\n\n[**Cholesterol** is a building block of all hormones,](http://www.cholesterol-and-health.com/Steroid-Hormones.html) and eating cholesterol does not lead to increases in cholesterol in the body. I wouldn’t suggest supplementing this (I don't know that such a supplement is even available), but eat it from healthy sources. Sardines, oysters and eggs are good sources of cholesterol that also contain solid amounts of zinc, D3, and a litany of other micronutrients.\n\n**Don't ejaculate alone:** Several commenters mentioned not masturbating and the subreddit nofap has a cult like following. [This study](http://www.ncbi.nlm.nih.gov/pubmed/11760788) shows increases in testosterone in combination with ejaculation abstinence. Having sex likely increases testosterone [need citation].\n\n**Intermittent Fasting (IF):** Short-term overnight fasting jacks testosterone [up to 180%.](http://www.ncbi.nlm.nih.gov/pubmed/?term=Pituitary-testicular+axis+in+obese+men+during+short-term+fasting.) This one is simple; don’t eat for 16-24 hours. The more you do it, the easier it gets.\n\n**Adopt a Ketogenic Diet (KD)** (Controversial suggestion - there is plenty of evidence FOR carbohydrates to increase testosterone. Do your research on this one, at the very least, it’s an easy way to shed fat fast.)\n\nThis diet is high-fat, low carb, moderate protein. (80% fat, 5% carbs, 15% protein. This is a more serious lifestyle change and the science is not as explored as it could be. Anecdotally it amps my energy and clarity of thought. YMMV Check out the keto subreddit for more information or [Peter Attia’s blog](http://eatingacademy.com/) - an expert on the subject.\n\n**Mechanisms for increasing testosterone include:**\n\n[Decreases fasting glucose levels leading to healthier gonadotropin releasing hormone (GnRH) cells thereby increasing the natural release of testosterone.](http://www.ncbi.nlm.nih.gov/pubmed/24489542)\n\n[Increases consumption of cholesterol, a component necessary for the body to create testosterone, as a side effect of the diet (e.g. eggs, bacon, fish, cheese which are high in protein and fat and virtually no carbohydrates.)](http://journals.cambridge.org/download.php?file=%2FBJN%2FBJN64_01%2FS0007114590000897a.pdf&code=30c55f4141e31cf16dc05fe2f918880a)\n\nIncreases consumption of saturated fat which is positively correlated with testosterone. Saturated fat is important in moderation as studies consistently show that this does raise cholesterol.\n\nDecrease Estrogen Decreasing estrogen is important because estradiol, an estrogen, can bind to androgen receptors. Moreover fat cells contain the aromatase enzyme which converts testosterone into estrogen; estrogen then increases body fat. Which increases estrogen. Then body fat. You get the picture - therefore it’s imperative to lower your estrogen, to decrease body fat and maximize testosterone.\n\nLower your body fat, see previously mentioned points about intermittent fasting and the ketogenic diet for quick ways to do so.\n\n**Eat cruciferous vegetables**. Kale. Cauliflower. Broccoli. They contain Diindolylmethane (DIM) which in [moderate doses lowers estrogen and converts existing forms into less powerful forms.](http://examine.com/supplements/diindolylmethane/) A mechanism DIM prevents is aromatization, the process whereby testosterone is converted into estrogen. Stay away from high doses, however, as more isn't better, and can reverse the effects of DIM. A couple servings of greens such as broccoli or kale per day is advisable.\n\n**Limit exposure to BPA:** BPA is excreted quickly, but a common source is the lining of canned foods, and also storing fatty foods in plastic containers.\n\n**Avoid parabens:** in your soaps, shampoos, and perfumes.\n\n**Avoiding synthetic fragrances and dyes:** in detergents and soaps.\n\n\nNote - The Seychelle Water Bottle  filters out pretty much everything in your water, including estrogens.\n\n### Decrease Cortisol </h3>\n\nIn short there is a relationship between cortisol and testosterone, lowering C and maximizing T go hand-in-hand. \n\nThe following decrease cortisol -\n\nPower Poses\n\nMeditation\n\nMassage\n\nChewing gum decreases cortisol and anxiety\n\n### Increase androgen receptor (AR) expression:</h3> This is important because even if you have sky-high testosterone, it won't matter if you don't have any place to express it. Essentially, by increasing AR expression you'll be better utilizing the testosterone you already have, whether it's by acting more alpha through AR receptors in the brain, more hair growth, or easier muscle maintenance.\n\n\n**[L-Carnitine L-Tartrate** up-regulates androgen receptors, making them more numerous throughout your body.](http://www.ncbi.nlm.nih.gov/pubmed/16826026)\n\n**Iodine** is a risky suggestion, proceed with caution and do your research. I haven't found solid enough evidence, but theoretically it is used to detoxify androgen receptors by ridding them of toxic halides. See more here.\n\nLessons Learned: Testosterone is influenced by a plurality of different factors and there are a number of strategies, lifestyle changes, and supplements that can help us increase it.\n\nThis post was originally posted on reddit - it has been adapted and reformatted for Steemit. It was originally posted by me on a now-deleted account (/u/r4mr) the paypal address in the original reddit post is still controlled by me. I'm not sure how to prove this besides screenshotting the account. Can do if requested.",
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      "title": "The Ultimate Guide to Increasing Your Testosterone",
      "body": "# Summary: </h1> \n\nHere I provide you with an evidence based approach to increase your testosterone naturally. I have personally followed this protocol and increased my testosterone from 305 ng/dl to 658 ng/dl (a greater than 100% increase). Results may vary. I was likely deficient in a basic nutrient for testosterone production (Vitamin D, or Zinc... See more below)\n\nThere are three main pathways to increase testosterone: \n\n**Increase production in the body\nManage other hormones\nIncrease androgen receptor expression**\n\nThis post is to increase testosterone naturally. AAS and TRT are easier and more powerful avenues to go about this, and if that's the route you choose to take that's fine by me.\n\n# Increase Natural Production of Testosterone </h1>\n\n### Lift: </h3> I have to start with this. It has a litany of benefits, including increased testosterone. It’s intuitive but [here’s a study](http://jap.physiology.org/content/82/1/49) that shows weighted jumping increased testosterone 7.5% over 11 weeks. [Another study](http://jap.physiology.org/content/82/1/49) for resistance training.\n\nIf you’re new to lifting check out BB.com’s [Big Man on Campus](http://www.bodybuilding.com/fun/steve-cook-big-man-on-campus-12-week-college-trainer.html) workout regime. Pretty solid beginner with videos, diet tips, etc.\n\nIf you’re more advanced I like Jim Stoppani’s [Shortcut to Shred](http://www.bodybuilding.com/fun/jim-stoppani-six-week-shortcut-to-shred.html) for HIIT or his [Shortcut to Size](http://www.bodybuilding.com/fun/shortcut-to-size.html).\n\n**Keep your balls cool:** Sleeping naked is its own hygienic question - but [studies show](http://www.anabolicmen.com/cold-showers-testosterone/) that keeping your balls cool will increase your testosterone production. Cold Showers might be one way to do this, I'm having trouble finding a solid study that finds one solely on cold showers and test, but the logic follows. There are other reputed benefits, too, such as an abetted immune system, decreased anxiety and more.\n\n### Sleep Well: </h3> There are many [studies](http://www.ncbi.nlm.nih.gov/pubmed/19684340) that correlate more sleep with higher testosterone levels. While you’re sleeping, your body is producing test. Keep your room dark, curtains are preferable to blinds. Up the AC - cooler sleep is better sleep. Use free sleep apps such as [Sleep as Android](https://play.google.com/store/apps/details?id=com.urbandroid.sleep&hl=en) and modify eating times/ stimulant use/ behaviors to maximize deep sleep.\n\nGet [F.lux](https://justgetflux.com/) a free program for you computer that filters out blue light, the type of light that can throw off the circadian rhythm, making it difficult to sleep. Bluelight filters are also available for your phones.\n\n**Sleep supplements:**\n\n**Melatonin:** The ideal dosage of melatonin for sleep is 0.6 milligrams, so 1mg is probably ok. 3mg is excessive for sleep, but note that melatonin has additional benefits for brain health as well (powerful antioxidant, can cross the blood-brain barrier, seems to ward of dementia if taken in the early stages of the disease), which might justify high doses.\n\nAlso, melatonin entrains the circadian rhythm, so take it about 30 minutes before you want to fall asleep. Secondly, take it at the same time each day.\n\n**Magnesium:** citrate, glycinate, or malate. Magnesium Oxide is poorly absorbed and the most common form, avoid it. Some individuals may not tolerate magnesium well as it is a laxative, especially in high doses.\n\n### Consume Essential Vitamins and Minerals: </h3> Eating or supplementing bioavailable forms of vitamins and minerals that are integral to testosterone production is an easy way to raise your test. This is only true if you’re are currently lacking sufficient amounts of these vitamins and minerals - a blood test can show you pretty easily.\n\n**[Zinc](http://examine.com/stacks/increasing-testosterone/) is most notable** for bringing T levels up to par. Many of you are familiar with ZMA for testosterone. Skip the ZMA and go for the proper dose of bioavailable zinc, a 30mg dose of Zinc Picolinate. If using for an extended period of time consider taking a copper supplement at a different time of day as zinc depletes copper and outcompetes it for absorption. I believe that zinc only needs to be supplemented with copper (1-2 mg) if your dosage exceeds 100mg per day.\n\n**Vitamin D is a more common deficiency,** especially if you’re not outside with your shirt off often. The RDA is 400 IU, that’s to prevent rickets, not optimize testosterone. Examine.com the best resource in terms of compiling and analyzing studies notes a [3000IU](http://examine.com/stacks/increasing-testosterone/) per day supplement in deficient men improved testosterone significantly. Get the D3 form, skip D2 as it can be harmful.\n\nMost men can take 5000-10000 IU daily and end up with levels in the 50-70 range, which is considered optimal. Best option here is to work with your doctor to test your levels periodically. Note, it is possible to overdose on D3 and it can be fatal, so be careful (50,000 IU per day for 2 months is enough to cause overdose in men).\n\n**Magnesium**, great for sleep, also correlates with high testosterone as this [study](http://www.ncbi.nlm.nih.gov/pubmed/21675994) found.\n\n[**Cholesterol** is a building block of all hormones,](http://www.cholesterol-and-health.com/Steroid-Hormones.html) and eating cholesterol does not lead to increases in cholesterol in the body. I wouldn’t suggest supplementing this (I don't know that such a supplement is even available), but eat it from healthy sources. Sardines, oysters and eggs are good sources of cholesterol that also contain solid amounts of zinc, D3, and a litany of other micronutrients.\n\n**Don't ejaculate alone:** Several commenters mentioned not masturbating and the subreddit nofap has a cult like following. [This study](http://www.ncbi.nlm.nih.gov/pubmed/11760788) shows increases in testosterone in combination with ejaculation abstinence. Having sex likely increases testosterone [need citation].\n\n**Intermittent Fasting (IF):** Short-term overnight fasting jacks testosterone [up to 180%.](http://www.ncbi.nlm.nih.gov/pubmed/?term=Pituitary-testicular+axis+in+obese+men+during+short-term+fasting.) This one is simple; don’t eat for 16-24 hours. The more you do it, the easier it gets.\n\n**Adopt a Ketogenic Diet (KD)** (Controversial suggestion - there is plenty of evidence FOR carbohydrates to increase testosterone. Do your research on this one, at the very least, it’s an easy way to shed fat fast.)\n\nThis diet is high-fat, low carb, moderate protein. (80% fat, 5% carbs, 15% protein. This is a more serious lifestyle change and the science is not as explored as it could be. Anecdotally it amps my energy and clarity of thought. YMMV Check out the keto subreddit for more information or [Peter Attia’s blog](http://eatingacademy.com/) - an expert on the subject.\n\n**Mechanisms for increasing testosterone include:**\n\n[Decreases fasting glucose levels leading to healthier gonadotropin releasing hormone (GnRH) cells thereby increasing the natural release of testosterone.](http://www.ncbi.nlm.nih.gov/pubmed/24489542)\n\n[Increases consumption of cholesterol, a component necessary for the body to create testosterone, as a side effect of the diet (e.g. eggs, bacon, fish, cheese which are high in protein and fat and virtually no carbohydrates.)](http://journals.cambridge.org/download.php?file=%2FBJN%2FBJN64_01%2FS0007114590000897a.pdf&code=30c55f4141e31cf16dc05fe2f918880a)\n\nIncreases consumption of saturated fat which is positively correlated with testosterone. Saturated fat is important in moderation as studies consistently show that this does raise cholesterol.\n\nDecrease Estrogen Decreasing estrogen is important because estradiol, an estrogen, can bind to androgen receptors. Moreover fat cells contain the aromatase enzyme which converts testosterone into estrogen; estrogen then increases body fat. Which increases estrogen. Then body fat. You get the picture - therefore it’s imperative to lower your estrogen, to decrease body fat and maximize testosterone.\n\nLower your body fat, see previously mentioned points about intermittent fasting and the ketogenic diet for quick ways to do so.\n\n**Eat cruciferous vegetables**. Kale. Cauliflower. Broccoli. They contain Diindolylmethane (DIM) which in [moderate doses lowers estrogen and converts existing forms into less powerful forms.](http://examine.com/supplements/diindolylmethane/) A mechanism DIM prevents is aromatization, the process whereby testosterone is converted into estrogen. Stay away from high doses, however, as more isn't better, and can reverse the effects of DIM. A couple servings of greens such as broccoli or kale per day is advisable.\n\n**Limit exposure to BPA:** BPA is excreted quickly, but a common source is the lining of canned foods, and also storing fatty foods in plastic containers.\n\n**Avoid parabens:** in your soaps, shampoos, and perfumes.\n\n**Avoiding synthetic fragrances and dyes:** in detergents and soaps.\n\n\nNote - The Seychelle Water Bottle  filters out pretty much everything in your water, including estrogens.\n\n### Decrease Cortisol </h3>\n\nIn short there is a relationship between cortisol and testosterone, lowering C and maximizing T go hand-in-hand. \n\nThe following decrease cortisol -\n\nPower Poses\n\nMeditation\n\nMassage\n\nChewing gum decreases cortisol and anxiety\n\n### Increase androgen receptor (AR) expression:</h3> This is important because even if you have sky-high testosterone, it won't matter if you don't have any place to express it. Essentially, by increasing AR expression you'll be better utilizing the testosterone you already have, whether it's by acting more alpha through AR receptors in the brain, more hair growth, or easier muscle maintenance.\n\n\n**[L-Carnitine L-Tartrate** up-regulates androgen receptors, making them more numerous throughout your body.](http://www.ncbi.nlm.nih.gov/pubmed/16826026)\n\n**Iodine** is a risky suggestion, proceed with caution and do your research. I haven't found solid enough evidence, but theoretically it is used to detoxify androgen receptors by ridding them of toxic halides. See more here.\n\nLessons Learned: Testosterone is influenced by a plurality of different factors and there are a number of strategies, lifestyle changes, and supplements that can help us increase it.\n\nThis post was originally posted on reddit - it has been adapted and reformatted for Steemit. It was originally posted by me on a now-deleted account (/u/r4mr) the paypal address in the original reddit post is still controlled by me. I'm not sure how to prove this besides screenshotting the account. Can do if requested.",
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      "body": "This is interesting. Thank you for sharing. \n\nAs someone attempting to come off a sever oxytocin withdrawal, I'm looking for healthy ways to increase T. Women have a tiny bit of testosterone in their bodies and I know working out can raise it, but I've been running, not weight lifting. Will see if changing that up helps. \n\nI've also heard that broccoli is a hormone interrupter so I might be careful with eating too much if you're really trying to be consistent in raising your T. \n\nThanks for the research :)",
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      "title": "The Ultimate Guide to Increasing Your Testosterone",
      "body": "# Summary: </h1> \n\nHere I provide you with an evidence based approach to increase your testosterone naturally. I have personally followed this protocol and increased my testosterone from 305 ng/dl to 658 ng/dl (a greater than 100% increase). Results may vary. I was likely deficient in a basic nutrient for testosterone production (Vitamin D, or Zinc... See more below)\n\nThere are three main pathways to increase testosterone: \n\n**Increase production in the body\nManage other hormones\nIncrease androgen receptor expression**\n\nThis post is to increase testosterone naturally. AAS and TRT are easier and more powerful avenues to go about this, and if that's the route you choose to take that's fine by me.\n\n# Increase Natural Production of Testosterone </h1>\n\n### Lift: </h3> I have to start with this. It has a litany of benefits, including increased testosterone. It’s intuitive but [here’s a study](http://jap.physiology.org/content/82/1/49) that shows weighted jumping increased testosterone 7.5% over 11 weeks. [Another study](http://jap.physiology.org/content/82/1/49) for resistance training.\n\nIf you’re new to lifting check out BB.com’s [Big Man on Campus](http://www.bodybuilding.com/fun/steve-cook-big-man-on-campus-12-week-college-trainer.html) workout regime. Pretty solid beginner with videos, diet tips, etc.\n\nIf you’re more advanced I like Jim Stoppani’s [Shortcut to Shred](http://www.bodybuilding.com/fun/jim-stoppani-six-week-shortcut-to-shred.html) for HIIT or his [Shortcut to Size](http://www.bodybuilding.com/fun/shortcut-to-size.html).\n\n**Keep your balls cool:** Sleeping naked is its own hygienic question - but [studies show](http://www.anabolicmen.com/cold-showers-testosterone/) that keeping your balls cool will increase your testosterone production. Cold Showers might be one way to do this, I'm having trouble finding a solid study that finds one solely on cold showers and test, but the logic follows. There are other reputed benefits, too, such as an abetted immune system, decreased anxiety and more.\n\n### Sleep Well: </h3> There are many [studies](http://www.ncbi.nlm.nih.gov/pubmed/19684340) that correlate more sleep with higher testosterone levels. While you’re sleeping, your body is producing test. Keep your room dark, curtains are preferable to blinds. Up the AC - cooler sleep is better sleep. Use free sleep apps such as [Sleep as Android](https://play.google.com/store/apps/details?id=com.urbandroid.sleep&hl=en) and modify eating times/ stimulant use/ behaviors to maximize deep sleep.\n\nGet [F.lux](https://justgetflux.com/) a free program for you computer that filters out blue light, the type of light that can throw off the circadian rhythm, making it difficult to sleep. Bluelight filters are also available for your phones.\n\n**Sleep supplements:**\n\n**Melatonin:** The ideal dosage of melatonin for sleep is 0.6 milligrams, so 1mg is probably ok. 3mg is excessive for sleep, but note that melatonin has additional benefits for brain health as well (powerful antioxidant, can cross the blood-brain barrier, seems to ward of dementia if taken in the early stages of the disease), which might justify high doses.\n\nAlso, melatonin entrains the circadian rhythm, so take it about 30 minutes before you want to fall asleep. Secondly, take it at the same time each day.\n\n**Magnesium:** citrate, glycinate, or malate. Magnesium Oxide is poorly absorbed and the most common form, avoid it. Some individuals may not tolerate magnesium well as it is a laxative, especially in high doses.\n\n### Consume Essential Vitamins and Minerals: </h3> Eating or supplementing bioavailable forms of vitamins and minerals that are integral to testosterone production is an easy way to raise your test. This is only true if you’re are currently lacking sufficient amounts of these vitamins and minerals - a blood test can show you pretty easily.\n\n**[Zinc](http://examine.com/stacks/increasing-testosterone/) is most notable** for bringing T levels up to par. Many of you are familiar with ZMA for testosterone. Skip the ZMA and go for the proper dose of bioavailable zinc, a 30mg dose of Zinc Picolinate. If using for an extended period of time consider taking a copper supplement at a different time of day as zinc depletes copper and outcompetes it for absorption. I believe that zinc only needs to be supplemented with copper (1-2 mg) if your dosage exceeds 100mg per day.\n\n**Vitamin D is a more common deficiency,** especially if you’re not outside with your shirt off often. The RDA is 400 IU, that’s to prevent rickets, not optimize testosterone. Examine.com the best resource in terms of compiling and analyzing studies notes a [3000IU](http://examine.com/stacks/increasing-testosterone/) per day supplement in deficient men improved testosterone significantly. Get the D3 form, skip D2 as it can be harmful.\n\nMost men can take 5000-10000 IU daily and end up with levels in the 50-70 range, which is considered optimal. Best option here is to work with your doctor to test your levels periodically. Note, it is possible to overdose on D3 and it can be fatal, so be careful (50,000 IU per day for 2 months is enough to cause overdose in men).\n\n**Magnesium**, great for sleep, also correlates with high testosterone as this [study](http://www.ncbi.nlm.nih.gov/pubmed/21675994) found.\n\n[**Cholesterol** is a building block of all hormones,](http://www.cholesterol-and-health.com/Steroid-Hormones.html) and eating cholesterol does not lead to increases in cholesterol in the body. I wouldn’t suggest supplementing this (I don't know that such a supplement is even available), but eat it from healthy sources. Sardines, oysters and eggs are good sources of cholesterol that also contain solid amounts of zinc, D3, and a litany of other micronutrients.\n\n**Don't ejaculate alone:** Several commenters mentioned not masturbating and the subreddit nofap has a cult like following. [This study](http://www.ncbi.nlm.nih.gov/pubmed/11760788) shows increases in testosterone in combination with ejaculation abstinence. Having sex likely increases testosterone [need citation].\n\n**Intermittent Fasting (IF):** Short-term overnight fasting jacks testosterone [up to 180%.](http://www.ncbi.nlm.nih.gov/pubmed/?term=Pituitary-testicular+axis+in+obese+men+during+short-term+fasting.) This one is simple; don’t eat for 16-24 hours. The more you do it, the easier it gets.\n\n**Adopt a Ketogenic Diet (KD)** (Controversial suggestion - there is plenty of evidence FOR carbohydrates to increase testosterone. Do your research on this one, at the very least, it’s an easy way to shed fat fast.)\n\nThis diet is high-fat, low carb, moderate protein. (80% fat, 5% carbs, 15% protein. This is a more serious lifestyle change and the science is not as explored as it could be. Anecdotally it amps my energy and clarity of thought. YMMV Check out the keto subreddit for more information or [Peter Attia’s blog](http://eatingacademy.com/) - an expert on the subject.\n\n**Mechanisms for increasing testosterone include:**\n\n[Decreases fasting glucose levels leading to healthier gonadotropin releasing hormone (GnRH) cells thereby increasing the natural release of testosterone.](http://www.ncbi.nlm.nih.gov/pubmed/24489542)\n\n[Increases consumption of cholesterol, a component necessary for the body to create testosterone, as a side effect of the diet (e.g. eggs, bacon, fish, cheese which are high in protein and fat and virtually no carbohydrates.)](http://journals.cambridge.org/download.php?file=%2FBJN%2FBJN64_01%2FS0007114590000897a.pdf&code=30c55f4141e31cf16dc05fe2f918880a)\n\nIncreases consumption of saturated fat which is positively correlated with testosterone. Saturated fat is important in moderation as studies consistently show that this does raise cholesterol.\n\nDecrease Estrogen Decreasing estrogen is important because estradiol, an estrogen, can bind to androgen receptors. Moreover fat cells contain the aromatase enzyme which converts testosterone into estrogen; estrogen then increases body fat. Which increases estrogen. Then body fat. You get the picture - therefore it’s imperative to lower your estrogen, to decrease body fat and maximize testosterone.\n\nLower your body fat, see previously mentioned points about intermittent fasting and the ketogenic diet for quick ways to do so.\n\n**Eat cruciferous vegetables**. Kale. Cauliflower. Broccoli. They contain Diindolylmethane (DIM) which in [moderate doses lowers estrogen and converts existing forms into less powerful forms.](http://examine.com/supplements/diindolylmethane/) A mechanism DIM prevents is aromatization, the process whereby testosterone is converted into estrogen. Stay away from high doses, however, as more isn't better, and can reverse the effects of DIM. A couple servings of greens such as broccoli or kale per day is advisable.\n\n**Limit exposure to BPA:** BPA is excreted quickly, but a common source is the lining of canned foods, and also storing fatty foods in plastic containers.\n\n**Avoid parabens:** in your soaps, shampoos, and perfumes.\n\n**Avoiding synthetic fragrances and dyes:** in detergents and soaps.\n\n\nNote - The Seychelle Water Bottle  filters out pretty much everything in your water, including estrogens.\n\n### Decrease Cortisol </h3>\n\nIn short there is a relationship between cortisol and testosterone, lowering C and maximizing T go hand-in-hand. \n\nThe following decrease cortisol -\n\nPower Poses\n\nMeditation\n\nMassage\n\nChewing gum decreases cortisol and anxiety\n\n### Increase androgen receptor (AR) expression:</h3> This is important because even if you have sky-high testosterone, it won't matter if you don't have any place to express it. Essentially, by increasing AR expression you'll be better utilizing the testosterone you already have, whether it's by acting more alpha through AR receptors in the brain, more hair growth, or easier muscle maintenance.\n\n\n**[L-Carnitine L-Tartrate** up-regulates androgen receptors, making them more numerous throughout your body.](http://www.ncbi.nlm.nih.gov/pubmed/16826026)\n\n**Iodine** is a risky suggestion, proceed with caution and do your research. I haven't found solid enough evidence, but theoretically it is used to detoxify androgen receptors by ridding them of toxic halides. See more here.\n\nLessons Learned: Testosterone is influenced by a plurality of different factors and there are a number of strategies, lifestyle changes, and supplements that can help us increase it.\n\nThis post was originally posted on reddit - it has been adapted and reformatted for Steemit. It was originally posted by me on a now-deleted account (/u/r4mr) the paypal address in the original reddit post is still controlled by me. I'm not sure how to prove this besides screenshotting the account. Can do if requested.",
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      "body": "Hi Robot, yes that is my original post under /u/r4mr. If anyone has questions about me using this content here - the paypal account is still in my possession. The account has since been deleted by me, as a result paypal verificaiton is my only option. If you want to troll me donate to the BTC wallet. I no longer have access to it.",
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