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Better Man

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30 Days to a better man<br />

4. Do resistance training. Lift some weights and do compound exercises<br />

like squats, deadlifts, dips, rows, and pull-ups. They’ll boost your<br />

T more than bicep curls. You also need to use heavy weights and short<br />

sets. If you’re looking to maximize your T, I highly recommend the<br />

Strong Lifts 5X5 program.<br />

5. Eat a serving of good fat. As you fat intake goes up, so do your T levels.<br />

Aim to get at least 30% of your calories from fat today and spread<br />

your consumption of it throughout the day. Monosaturated fats —<br />

the kind found in nuts, fish, olives, olive oil, seeds, and avocados —<br />

are particularly beneficial to your testosterone level (and your health).<br />

Also, don’t be afraid of saturated fat; that whole business about it raising<br />

your cholesterol and causing heart disease is a bunch of rubbish.<br />

6. Eat a serving of animal protein. Vegetarian diets have been proven<br />

to lower your T levels. So go ahead and have that steak. (This might<br />

be the easiest day of the challenge yet!) There’s no need to overdo it<br />

though; a diet with a carb-to-protein ratio of 2:1 is ideal for testosterone<br />

production.<br />

7. Eat a serving of cruciferous vegetables. Veggies like broccoli, cauliflower,<br />

radishes, turnips, cabbage, and brussel sprouts contain<br />

Diindolylmethane, which helps balance your estrogen and testosterone<br />

levels and increases the amount of free circulating T in your body.<br />

8. Have morning sex (if you partner is willing, of course). Just having<br />

an erection increases your testosterone. And you already get a surge of<br />

T when you wake up, so this will bump it up even further.<br />

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