How To Boost Your Testosterone Naturally Congratulations on getting your bottle of Test Booster RX (TBRX). In formulating this incredible product and the recommendations in this guide, our Fit Father Project team spent years digging into the research on how to actually boost testosterone naturally. To get you the best results possible, we’ve summarized both the science behind this TBRX supplement and the other lifestyle strategies you can use to naturally boost your testosterone levels.

Here’s A Quick Summary On How To Boost Testosterone Naturally (we’ll expand on these key points throughout this guide):

● Supplement with proven testosterone boosting compounds (Vitamin D3, Zinc, Magnesium, Ashwagandha, and more that you now have with TBRX …)

● Eat a well balanced diet - with a focus on non-processed foods that are rich in

protein, healthy fats, and are low in sugar.

● Exercise - with an emphasis on strength training & HIIT cardio… but make sure to not overtrain.

● Get more and better sleep.

● Reduce stress (and cortisol levels).

● Avoid Xenoestrogens and other testosterone-lowering chemicals.

● Have more sex.

● Posture (and power posing).

Why Testosterone Matters For You You've probably heard that testosterone is the “master male hormone.” And you've certainly heard the claims that testosterone will help you build muscle mass, burn fat, feel confident, and boost your libido & sense of manliness. All of that is true. As guys, we need testosterone to feel great. New research even shows that testosterone is VITAL to keep our male brains healthy (guys with “low T” exhibit early Alzheimer's like symptoms). Here's the problem: As we age, testosterone declines at a rate of 1.2% per year after we hit 30.

● By the time we're 40, testosterone is down at minimum 12%. ● By the time we're 50, testosterone is down at minimum 24%. ● By the time we're 60, testosterone is down at minimum 36%.

IMPORTANT: These testosterone decline numbers I cited above are simply the natural physiological decreases that our bodies go through – the numbers DO NOT take into account the testosterone killing effects of stress, estrogens in our environments, poor diets, & lack of exercise - which as you’ll see throughout this guide are massive factors. And as testosterone declines, muscle starts falling off your bones. Your energy levels begin to tank. Your libido drops. Your erection quality gets substantially worse. Yes, lower testosterone is a “natural” part of aging… YET, through my years of medical research, I'm in the thought camp that you and I can use some strategic supplementation (and lifestyle improvements) to keep your body in optimal testosterone production for as long as possible.

The Testosterone Supplements That Actually Work Believe it or not, the FASTEST way to increase your testosterone levels comes down to CORRECTING COMMON NUTRIENT DEFICIENCIES many of us unknowingly have. There are 4 VERY common deficiencies that kill testosterone levels. These deficiencies are Vitamin D, Zinc, Magnesium, and DHEA. Research shows that many men are deficient (at least) one of these key compounds. In this section, we’ll cover these common nutrient deficiencies (and how to fix them)…

Key Supplement #1 : Vitamin D3 Dosage: 3,000 – 5,000 IU/day We’ve included: 100% of your daily requirement inside TBRX. Studies show that 3000IU Vitamin D3 increases testosterone levels in men with low Vitamin D levels (1 ). Vitamin D deficiency is RAMPANT in our modern society. Here are a few very common ways your body is depleted of Vitamin D stores:

● Stress – have any of this? ● Not enough sunlight (or using sunblock) ● Not enough sleep ● Living above 37º North latitude (see image).

New research has shown that 75% of the people studied had Vitamin D deficiency. This is a VERY common problem – especially if you live north of the 37º latitude (see image on the left). That’s why, here at the Fit Father Project, we consider Vitamin D3 to be one of the FOUNDATIONAL supplements inside Test Boost RX (TBRX) to help you improve your testosterone levels.

Inside Test Boost RX (TBRX), we included 100% of your recommended daily intake of Vitamin D3. We do still recommend that you get daily sunlight on your skin for 15-30 minutes to increase your testosterone levels. There is even research that getting sunlight directly on your testicles increases testosterone even further (2 ). Yep. We don’t make this stuff up. Now, when it comes to testosterone, it appears that Vitamin D deficiency suppresses testosterone. When we correct the deficiency with proper diet, sunshine, and supplementation, testosterone increases. Raising Vitamin D3 levels ABOVE the normal healthy ranges (30-70ng/mL) doesn’t add further benefits to testosterone based on the current research. Key Supplement #2 : Zinc Dosage: 11mg for men We’ve included: 100% of your daily requirement inside TBRX. Zinc deficiency also reduces serum testosterone levels in men (3 ). Again, just like Vitamin D3, normalizing Zinc deficiency raises testosterone levels. Zinc is lost heavily through sweating when we exercise, and many guys are not getting the recommended amount of Zinc through dietary sources. Being deficient in zinc can also weaken your immune system (this is one reason why most “immune-boosting” supplements contain zinc… and also why Test Boost RX also directly helps support your strong immune system). Inside TBRX, we’ve included 100% of your recommended daily intake of Zinc to make sure we help you cover your bases. In addition, here are some foods that are high in zinc that will also help support testosterone production:

● Beef ● Turkey ● Salmon ● Oysters ● Pumpkin seeds ● Cashews ● Quinoa ● Chickpeas

Key Supplement #3 : Magnesium Dosage: 200 - 400mg We’ve included: 200mg of magnesium inside TBRX. Magnesium, another mineral like zinc, also contributes to low testosterone when you're deficient. Like zinc, Magnesium is also lost through sweat. Magnesium is also fairly “difficult” to get through dietary sources – unless you are eating a lot of dark green leafy vegetables, nuts, and seeds (see food sources below). New research even suggests that up to 75% of the population consumes insufficient amounts of magnesium ( 4 ). Again, this is a common and EASY deficiency to correct that will benefit your testosterone levels naturally. Plus, taking the supplemental magnesium inside TBRX has the added benefit of naturally helping relax your arteries, help your muscles recover from exercise, and fight stress-induced fatigue. In addition to the magnesium we’ve included inside TBRX, we also recommend you eat magnesium-rich foods (as they also have a lot of additional health benefits). As you’ll see from the image on this page, that’s also why we include Cacao Powder inside many of our Fit Father Shake Recipes, as it is one of the richest sources of magnesium on the planet. Here are the best magnesium rich foods:

● Pumpkin seeds (also high in zinc) ● Spinach (a common ingredient inside our

Fit Father SuperFuel Green Shakes) ● Quinoa (a great go-to carb) ● Cacao / dark chocolate ● Avocado (a fantastic healthy fat) ● Beans ● Oats

Key Supplement #4 : Vitamin B6 Dosage: 1.3mg We’ve included: 10.5mg of Vitamin B6 inside TBRX. Vitamin B6 is an essential nutrient that helps our bodies produce red blood cells, metabolize carbohydrates, detoxify dangerous substances in the liver, and produce testosterone. For the past 30 years, scientists have discovered that mammals who are deficient in Vitamin B6 produce lower levels of testosterone (5 ). Correcting this deficiency raises testosterone levels. That’s why we’ve included well over the recommended daily intake of Vitamin B6 inside TBRX. When combined with zinc and magnesium, Vitamin B6 works even better for increasing testosterone levels (6 ). Key Supplement #5 : Ashwagandha Dosage: 750mg / day We’ve included: 750mg of the purest Ashwagandha (KSM-66). Ashwagandha has been called the king of the Ayurvedic (Ancient Indian Medicine) herbs. New research suggests that Ashwagandha works by reducing stress and anxiety (both which lowers testosterone). Ashwagandha also enhances strength performance, improves glucose metabolism, and increases testosterone levels. For all of these reasons (and many more), we’ve made Ashwagandha the backbone herb of our powerful Test Boost Rx Formula . Inside Test Boost RX (TBRX), we’ve included the highest quality Ashwagandha for you that is actually clinically proven - it’s called KSM-66. We’ve included the full research backed dose. Here are some of the studies that support Ashwagandha’s efficacy:

● KSM-66 Ashwagandha For Testosterone Boosting & Sexual Function (7 , 8 , 9 ) ● KSM-66 Ashwagandha For Reducing Stress, Anxiety, & Cortisol (10 ) ● KSM-66 Ashwagandha For Anti-Aging & Increasing Telomeres (11 , 12 ) ● KSM-66 Ashwagandha For Improving Memory & Cognition (13 )

Ashwagandha works best in 2x daily doses. That is why we do recommend you take 2x TBRX capsules in the morning and night (as opposed to simply taking 4 caps at once).

Key Supplement #6 : Longjack (Eurycoma Longifolia) Dosage: 200mg / day We’ve included: 200mg of the purest Ashwagandha (KSM-66). Eurycoma Longifolia Jack – known as Tongkat Ali, Malaysian Ginseng, and Longjack – is another herb with a long history as both a potent libido and erectile quality enhancer. Research shows strong evidence that Longjack is a potent libido enhancer and may also increase sperm production, improve erectile quality, and even delay premature ejaculation (14 ). We specifically included Lonjack in this TBRX supplement for you, because it will help increase libido, energy, and sense of vigor. Key Supplement #7 : Shilajit Dosage: 250 - 500mg We’ve included: We’ve included 250mg of the purest Shilajit (PrimaVie). Shilajit is a rare combination of minerals that naturally occurs in the Himalayan mountains. Due to the altitude that Shilajit is formed in, the minerals aggregate into a sort of resin that Himalayan villagers and yogis have ingested for thousands of years to increase energy, strength, and lengthening lifespan (15 ). Scientists have recently begun studying Shilajit and its purported benefits and have realized that Shilajit contains over 84 unique minerals that lead to its potent health effects. Here is research showing that purified Shilajit (PrimaVie) increases both free and total testosterone in healthy men 45+. Here is research showing that Shilajit increases energy by improving ATP production; it also delays fatigue from exercise. Here is research showing that Shilajit improves memory and may help prevent Alzheimer’s disease.

Key Supplement #8 : Boron Dosage: 1-10mg We’ve included: We’ve 10mg of Boron for you. There is “nothing boring about Boron.” According to a 2015 review of the medical literature on Boron, taking a 6-mg dose for just a week has the following benefits:

● Increases the metabolism of the total testosterone in your body to free testosterone, which is used for many sex-related functions.

● Increases free testosterone levels by nearly 25 percent.

● Reduces the amount of estrogen by nearly half.

● Reduces indicators of inflammation, such as interleukin and C-reactive proteins,

by more than half.

● Allows more free testosterone to bond with proteins in your blood, which can have even more benefits as you age.

Some of the medical research showed the best benefits at 10mg, so we decided to give you the higher dose to be sure you’d have the best benefits.

In Summary : We included the best research-proven natural Testosterone Boosting compounds into your TBRX supplement to ensure you see the best results possible. Now, taking supplements is an important part of the “boosting testosterone” picture, but it also requires you to do what we’re about to discuss next:

● Nutrition ● Exercise ● Sleep ● Sex ● Avoiding Xenoestrogens

On that note, let’s dive into our next section on the nutrition strategies to increase testosterone. Flip to the next page →

Key Nutrition Strategies To Boost Testosterone

Watch this short video below for an overview of how to increase your testosterone: (click to play the video on our Fit Father YouTube channel)

https://www.youtube.com/watch?v=oy7VjNxzuTA

Here are the key points when it comes to nutrition:

● The simple rule of thumb: eat mostly whole non-processed foods to boost your testosterone levels. Meats, fish, fruits, and veggies are all the best options for increasing testosterone levels.

● Being in a serious caloric deficit can lower your testosterone as it your body

perceives very hard dieting as a stress. Stress raises cortisol levels, and elevated cortisol levels decrease testosterone. This is one reason to avoid crash dieting. If you are following the Fit Father Meal Plan, losing fat and still feeling energetic, then you are fine. If you ever start feeling seriously run-down, then it may be time to have a calorie refeed day, as this will help offset the effects of hard dieting. Losing weight and body fat over the long-term will be beneficial for your testosterone levels as having excess body fat transforms testosterone into estrogen (16 ).

● Eggs have special fats in them that our bodies can use to increase testosterone

production (17 ).

● Sugary foods decrease testosterone production. This study, published in the

journal Clinical Endocrinology, showed that 75g of sugar intake (a little more than what’s in a can of coke) causes a 25% drop in testosterone levels for up to two hours after consumption. This is one reason why men with prediabetes/diabetes almost always have low testosterone levels.

● Trans-fats - the very bad kinds of fats in cookies, chips, candies, etc. directly

decrease testosterone levels. This is one reason why it’s essential to eat whole unprocessed foods (18 ).

● Foods that are rich in zinc, magnesium, and Vitamin D3 (that we mentioned in

the supplements section of this guide) are all beneficial for promoting testosterone production.

Sleep, Stress, & Exercise - What You Need To Know

Watch this video below for an overview of how sleep, stress, & exercise affect T-levels:

https://youtu.be/Ryi1zFJShX4

Aligning Your Circadian Rhythm For Better Hormones

We’ve mentioned SLEEP several times throughout this guide for good reason. Getting a lot of quality sleep is essential for testosterone (and Growth Hormone) production.

Check this video out below for an overview of sleep & circadian rhythms.

https://youtu.be/XNV6eepfspk

Avoid Testosterone-Killing Chemicals (Xenoestrogens)

● Don’t eat and drink through warm plastics: https://youtu.be/X-KwsPgyFTY Plastic is a source of Bisphenol A (BPA), which is a potent chemical that decreases testosterone levels. This is why so many plastics are labeled BPA-free. The key is to avoid plastic that is heated as the heating process releases the BPA from the plastic.

● Statin medication (cholesterol lowering drugs like Lipitor) are very well known for

their testosterone-decreasing side-effects (see this here). Due to their testosterone lowering effects, taking statins can lead to muscle loss, erectile dysfunction, and low energy.

● Alcohol intake -- beer in particular -- can decrease testosterone levels while

simultaneously increasing cortisol (19 ). If you do drink, enjoy in moderation.

A Few Other Interesting Ways To Increase “T”

● Having sex increases testosterone (20 ) - by up to 72% in some cases. This increase is transient (not a long-lasting effect), but is still very much worth noting.

● Your body posture affects your testosterone levels (21 ). Holding a strong

straight-backed posture (or expansive posture with arms outstretched) increases testosterone levels and decreases cortisol. The converse is also true: slouching or putting your body in a low-confidence posture decreases your testosterone levels. Watch this video for more info on “power posing;” see on YouTube here.

Key Points In Summary:

● Increasing testosterone levels requires a multi-faceted approach. You’ve already taken the simplest & most proven action: taking a research-backed supplement that will correct any nutritional deficiencies while also lowering your cortisol levels and directly improving your testosterone levels.

● Nutrition plays a huge role in increasing testosterone levels. The biggest factor is

avoiding sugar, excessive alcohol, and processed foods with trans fats - as all of these will reliably decrease your testosterone levels. Focus on eating whole, non-processed foods. Foods that are high in zinc and magnesium will also help support testosterone production.

● Sleep is key! When we miss sleep, our cortisol levels rise; when our cortisol levels

rise, our testosterone levels drop. Focus on creating a healthy circadian rhythm (see this video that we linked earlier in the guide) for tips on sleeping better.

● Strength training - whether in the form of MRT workouts (like APEX 10 inside our

Fit Father 30X Program or any of the workouts in the Old School Muscle Program series) - is essential to boosting testosterone levels.

● Avoid eating and drinking out of warm plastic; use glass dishware instead -

especially when heating food. Beware that certain medications (like cholesterol lowering statins and many antidepressants) do lower testosterone levels. If you’re taking these medications, discuss them with your doctor.

● Having sex and maintaining a confident posture both help improve testosterone.

I hope you enjoyed this guide! Here’s the link for if / when you need another bottle of TBRX . This is a supplement you can take long-term for continual testosterone support.

==> https://store.fitfatherproject.com/products/fit-father-testosterone-booster-rx <==