Drift’s

8 PILLAR
MASCULINE RESET PROTOCOL

How to Combat Estrogenics

& Naturally Increase Testosterone
Foreword
My offered solution to the War on Masculinity, as seen in my “The War on
Masculinity” Moviementary on YouTube, an ode to the Self Improvement
space that’s changed my life for the better.

The goal is simple, restore hormonal balance to a generation of men who

are getting sicker and softer in a practical and accessible manner using an

8 Pillar Masculine Reset Protocol

I will explain each pillar with scientific evidence to back my claims while also
demonstrating what it looks like applied into a day in the life so that it’s very
clear why and how to use my protocol.

I want to reiterate that if you use this protocol as a general framework and
don’t let it imprison you from living your life, an 80/20 approach is best.

Sometimes you’re going to eat out and get some processed food in your
system, or skip a workout just to hang with family, and that’s totally okay.

Masculinity more than anything is about being able to stand up for what is
right when it is widely unpopular and be a catalyst for social, economic,
scientific, and/or personal change. I hope with this protocol I can inspire a
generation of men to do this exactly this and put a good connation to what is
“masculinity”.

With that being said, I hope you enjoy the hormonal transformation you’re
about to embark on to combat estrogenics and natuarlly increase your
testosterone!

Michael Drift
PILLARS
1: GOOD SLEEP
The majority of the daily testosterone release in men occurs during sleep and only 5 hours
of sleep per night for one week drops testosterone by 10-15%. It is essential to have a good
sleep schedule and hygiene to retain high testosterone levels.

2: SUN EXPOSURE
Maximizing skin exposure to sunlight increases testosterone levels. In a study, the men
who got 20-30 minutes of sun exposure 2 - 3 times a week had notably higher levels of
testosterone. This link can be inferred by the increase in Vitamin D that results from sun
exposure.

3: ESTROGENIC AVOIDANCE
Estrogenic compounds are all around us, and they can severely impact our hormonal
health. Dr. Anthony Jay in his “Estrogeneration” emphasizes that completely getting rid of
these compounds isn't possible; the key is to avoid them. He presents three avoidance
plans, Gold, Silver, and Bronze, each with different levels of commitment.

4: LOWER STRESS
Cortisol is known as the stress hormone, and it has an inverse relationship with
testosterone, the masculine hormone. Chronic and ongoing stress can lead to excessive
cortisol production. Prolonged and unnaturally high cortisol levels can diminish
testosterone.

5: STRATEGIC TRAINING
Men who engage in strength and resistance training three days a week for four weeks
experienced a boost in testosterone levels both immediately after workouts and over time.
In addition, high intensity interval training (HIIT) is known as one of the most effective
types of workouts to increase testosterone. Finally, finishing every training session with
the sauna is a great way to remove existing estrogenics in your body.

6: MICRONUTRIENT WHOLE FOOD DIET

To produce testosterone in the body, specific micronutrients like magnesium, zinc, and
boron are essential. Several studies have demonstrated the effectiveness of these
micronutrients in increasing testosterone levels. There's a lack of emphasis on
micronutrients in medical education, and the processed food industry often offers fast
food options that are high in estrogenic substances and lacking in essential nutrients.

7: SEXUAL DISCIPLINE
The NoFap movement emerged from a study revealing a 145.7% spike in testosterone levels
after seven days of abstaining from masturbation. Rewiring the brain to resist this
ingrained habit, driven by evolutionary instincts and dopamine, requires considerable
willpower. This movement is closely linked to self-improvement, with a focus on
testosterone-related benefits once one isn’t in continuous self-driven sexual-satiation.

8: FAT LOSS
Losing body fat is probably the single most powerful thing anyone can do to combat
estrogenics and increase testosterone. There’s an inverse relationship between body fat
and testosterone in addition estrogenics are stored in body fat whilst also stimulate fat
growth. A low body fat percentage is one of the most honest physical signals of
masculinity.
PILLAR #1 - GOOD SLEEP
Summary: The majority of the daily testosterone release in men occurs during
sleep and only 5 hours of sleep per night for one week drops testosterone by
10-15%. It is essential to have a good sleep schedule and hygiene to retain
high testosterone levels. (1, 2)
№ NECESSARY ACTIVITIES

Aim for 7-9 hours of quality sleep per night: Create a consistent sleep schedule, going to
1 bed and waking up at the same time every day, even on the weekends. Consistency helps
regulate your body's internal clock.

Mind Your Caffeine and Stimulant Intake: Limit caffeine and stimulant intake at least 10
2
hours before sleep to prevent sleep disruption.

Manage Eating Patterns: Finish eating at least 3 hours before bedtime to allow for proper
3
digestion. Avoid heavy, rich, or spicy meals close to bedtime.

Hydration Timing: Stay hydrated throughout the day, but reduce liquid intake approximately
4
2 hours before bedtime to minimize nighttime awakenings for bathroom trips.

Screen Time Limitation: Turn off screens, including phones, tablets, computers, and TVs, at
5 least 1 hour before bedtime. The blue light emitted from screens can interfere with your
body's melatonin production, making it harder to fall asleep.

№ ADDITIONAL ACTIVITIES

Relaxation Techniques for Nervous System Deactivation: Incorporate relaxation practices

1 like meditation, stretching, and foam rolling before bed. These activities help deactivate the
nervous system and prepare your body for rest.

Reduce Heart Rate with Calming Activities: Engage in calming activities such as reading
2 fiction books or having calm social interactions with family, friends, or your girlfriend. These
activities can lower your heart rate and induce a sense of relaxation.

Declutter the Mind: Practice journaling and reflection to clear your mind of racing thoughts
3 and worries. Meditation can also be effective in calming your thoughts and promoting
mental tranquility.

Create a Relaxing Bedtime Routine: Establish a soothing bedtime routine that signals to your
4 body that it's time to wind down. This might include activities like light stretching, herbal tea,
or gentle reading.

Eat 2 Kiwis A Day: Twenty-four subjects (2 males, 22 females) 20 to 55 years of age

consumed 2 kiwifruits 1 hour before bedtime nightly for 4 weeks. Kiwifruit consumption may
5
improve sleep onset, duration, and efficiency in adults with self-reported sleep disturbances.
(3)

Note: Keep the basics like the 10-3-2-1 rule (no caffeine, no food, no work and liquids and no
screentime) and try to de-escalate after a long day.
PILLAR #2 - SUN EXPOSURE
Summary: Maximizing skin exposure to sunlight increases testosterone levels.
In a study, the men who got 20-30 minutes of sun exposure 2 - 3 times a week
had notably higher levels of testosterone. This link can be inferred by the
increase in Vitamin D that results from sun exposure. (4, 5)

№ NECESSARY ACTIVITIES

Spend at least 15-30 minutes outdoors in natural sunlight daily: Natural sunlight is a
1 primary source of vitamin D, which plays a crucial role in various bodily functions, including
bone health, immune system support, and hormonal balance.

Consider incorporating outdoor activities like walking or hiking into your routine:
2 Integrating outdoor physical activities into your daily routine not only provides you with sun
exposure but also promotes physical fitness and mental well-being.

Aim for morning sun exposure to help regulate your circadian rhythm: Morning sunlight is
3 rich in blue light, which helps signal to your body's internal clock that it's time to wake up and
be alert.

№ ADDITIONAL ACTIVITIES

Take breaks from indoor work to step outside and get some sun: If you have a job that
requires extended periods indoors, make a conscious effort to take short breaks and step
1
outside to soak up some sunlight. Even a few minutes of outdoor exposure can have a
positive impact on your mood, energy levels, and circadian rhythm.

Monitor your vitamin D levels with a healthcare provider and supplement if needed:
2 Depending on factors like your geographic location, skin type, and sun exposure habits, you
may need to monitor your vitamin D levels through blood tests.

Be aware of your skin's sensitivity and adjust sun exposure accordingly: It's essential to be
mindful of your skin type and sensitivity to sunlight. Fair-skinned individuals are generally
3
more prone to sunburn, while those with darker skin may require more extended exposure to
synthesize vitamin D.

Note: Maximizing sun exposure during the day is essential, as it can positively impact sleep by
influencing melatonin production at night. However, it's important to remain aware of how
you react to sun exposure and take the necessary measure to not suffer any negative
consequences
PILLAR #3 - ESTROGENIC
AVOIDANCE
Summary: Estrogenic compounds are all around us, and they can severely
impact our hormonal health. Dr. Anthony Jay in his “Estrogeneration”
emphasizes that completely getting rid of these compounds isn't possible; the
key is to avoid them. He presents three avoidance plans, Gold, Silver, and
Bronze, each with different levels of commitment. (6)
№ NECESSARY ACTIVITIES

Eat organic hormone-free foods and eliminate processed food: Choosing organic foods can
1
reduce your exposure to estrogenics that rid the processed food industry.

Read labels of personal care products and food labels: Make it a habit to read the ingredient
labels of personal care products like shampoos, lotions, and skincare items. Additionally, read
2
food labels to be aware of what you're consuming and if they include estrogenic ingredients
(ex. ingredients that include “benz-” or “phen-” and parabens/phthalates)

Opt for glass or stainless steel containers: Glass and stainless steel containers are safe
3 alternatives to plastic for storing food. They do not contain chemicals that can leach into
your food, even when exposed to heat, making them a healthier choice.

Eliminate phytoestrogens such as soy, cannbis, flaxseed, and lavender: By simply not
exposing yourself to these estrogens, you can significantly reduce your estrogen levels and
4
simultaneously increase testosterone. Phytoestrogens can be easily removed from a diet
without much effort.

№ ADDITIONAL ACTIVITIES

Minimize the use of plastic containers for heating or storing food (especially in
microwaves): Plastics can release harmful chemicals when exposed to heat, which can
1
transfer into your food. It's a good practice to minimize the use of plastic containers for
heating food, especially in microwaves, to avoid potential chemical leaching.

Consider using natural cleaning products: Traditional household cleaning products can
2 contain harsh chemicals that may impact your health. Using natural or eco-friendly cleaning
products can help reduce exposure to potentially harmful chemicals

Choose BPA-free containers for food and beverages: BPA, or Bisphenol A, is a chemical
3 commonly found in some plastics that can mimic estrogen in the body and disrupt hormonal
balance

Read “Estrogeneration” By Dr. Anthony Jay: While I’ve covered the basics and low hanging
fruit of estrogenic avoidance, nothing is like reading the book where this information was
4
revealed. If you’re interested in hearing more about the gold, silver, and/or bronze plan, then
his book covers that in detail.

Note: Adopt a 80% / 20% mentality towards avoidance meaning as long as you’re 80% good,
then you’re doing great. Like way better than most of the population.
PILLAR #4 - LOWER STRESS
Summary: Cortisol is known as the stress hormone, and it has an inverse
relationship with testosterone, the masculine hormone. Chronic and ongoing
stress can lead to excessive cortisol production. Prolonged and unnaturally
high cortisol levels can diminish testosterone. (7, 8)

№ NECESSARY ACTIVITIES

Practice meditation: Incorporate meditation into your daily routine to calm your mind and
reduce stress. This helps deactivate the nervous system, promoting relaxation and mental
1
well-being. Mindfulness meditation gives you more control of intrusive stress thought
patterns as well.

Spend quality time with loved ones: Foster positive connections by spending quality time
2 with family, friends, and/or your partner. Often it is the interaction with people we love that
can give us the space and break to later address the things that are stressing us.

Journaling and reflection: Before bedtime, take a few minutes to journal and reflect on your
3
thoughts and emotions. This practice helps process daily experiences and clear your mind.

№ ADDITIONAL ACTIVITIES

Deep breathing exercises: Engage in deep breathing exercises to relax your body and mind.
1
Breathing deeply and slowly can calm your nervous system and reduce stress.

Maintain work-life balance: Prioritize a healthy work-life balance to prevent burnout. Setting
2
clear boundaries between work and personal life can help you manage stress effectively.

Time management techniques: Use time management techniques to reduce daily stressors.
3 Organize your tasks and responsibilities to increase efficiency and reduce feelings of
overwhelm.

Consider therapy, counseling, or coaching: If stressors are affecting your mental health,
consider seeking therapy or counseling. Professional support can provide you with strategies
4 to cope with stress and improve your overall well-being. Be weary though that not all
therapists and kinds of therapy is made equally. I believe it is psychodynamic therapy that
leads to real revelations that can address your rooted problems.

Note: Juggling the many commitments in life, such as work, family, friends, fitness, and an
estrogenic avoidance plan, can easily lead to stressful thoughts. Unfortunately, stress can
negatively affect testosterone levels. To achieve a full masculine reset, it's crucial to find
effective ways to manage life's various stresses. If they are activities not listed here that give
you stress relief and aren’t toxic over the long term, feel free to do those regularly as well.
PILLAR #5 -
STRATEGIC TRAINING
Summary: Men who engage in strength and resistance training three days a
week for four weeks experienced a boost in testosterone levels both
immediately after workouts and over time. In addition, high intensity interval
training (HIIT) is known as one of the most effective types of workouts to
increase testosterone. Finally, finishing every training session with the sauna
is a great way to remove existing estrogenics in your body. (6b, 9, 10)
№ NECESSARY ACTIVITIES

Incorporate heavy resistance training: Resistance training helps build muscle and boost
1 testosterone. Lifting at least 3 times a week, pushing heavy weight to active muscle growth
and a hormonal response. A simple routine can be push, pull, legs.

Prioritize compound exercises like squats, deadlifts, bench presses, and rows: Compound
2 exercises engage multiple muscle groups simultaneously, leading to more efficient workouts
and to maximize hormone optimization.

Incorporate HIIT workouts: High-Intensity Interval Training (HIIT) is an effective way to burn
3 calories, improve cardiovascular fitness, and stimulate testosterone production through
intense, short bursts of exercise followed by brief periods of rest.

Incorporate saunas into your routine for testosterone optimization: Sauna sessions can be
a valuable tool for enhancing post-workout recovery with a specific focus on removing
4
existing estrogenics in your system. They promote relaxation, improve circulation, longevity,
and reduce muscle soreness.

№ ADDITIONAL ACTIVITIES

Aim for progressive overload by gradually increasing the intensity of your workouts: To
1 build muscle and strength, gradually increase the weight, resistance, or intensity of your
exercises over time

Include flexibility and mobility exercises to maintain joint health: Flexibility and mobility
2 exercises, such as yoga and dynamic stretching, help prevent injuries and maintain overall
joint health.

Honey and Salt Water Pre-Workout: Trade the caffeine/chemical stuffed pre workout for the
the unique properties of honey, which provide a source of natural energy, and the essential
3
mineral of salt, which helps in hydration and muscle function, to come together to create an
effective natural pre-workout boost.

Note: Now if you follow up your lifting sessions, assuming it’s 3 to 4 times a week, with HIIT
and the sauna, you’ll be doing your masculinity a huge favor.
PILLAR #6 - MICRONUTRIENT
DENSE DIET
Summary: To produce testosterone in the body, specific micronutrients like
magnesium, zinc, and boron are essential. Several studies have demonstrated the
effectiveness of these micronutrients in increasing testosterone levels. There's a
lack of emphasis on micronutrients in medical education, and the processed food
industry often offers fast food options that are high in estrogenic substances and
lacking in essential nutrients. (11a, 11b, 11c)

№ NECESSARY ACTIVITIES

Consume a variety of nutrient-dense foods, specifically meats, dairy, fruits, and starches:
Meats, fruits, dairy, and starches are evolutionary consistent foods that are high in
1
micronutrient content. Prioritize eating these foods in your diet to have optimal hormonal
function.

Consume only organic whole foods and avoid processed fast food: Processed foods are
2 filled to the brim with unnatural substances not limited to estrogenics and as much as you
can try to find organic whole foods that haven’t been tampered with.

Perimeter shopping at the grocery store: The healthiest whole foods are found around the
3 perimeter of the grocery store. Mainly shop in these sections unless you find an ailse or item
that is specifically noted to be natural. (ex. coconut oil, organic bone broth)

Stay hydrated with water throughout the day: Water is essential for various bodily functions,
4
including digestion, temperature regulation, and waste removal.

№ ADDITIONAL ACTIVITIES

Use a water distiller or drink mineral water from glass: Using a water distiller can help purify
1 your water supply by removing impurities. Drinking mineral water from glass containers
ensures you're consuming clean and healthy water. Never drink tap water.

Meat and Diary must be grass-fed, grass finished, as well as organic: The processing of
2 meat and diary products are prone to estrogenic exposure, even if labeled “natural” or
“pasteurized” so in order to receive quality meat and diary, aim for grass-fed, grass-finished.

Potentially Avoid Phytic Acid and Poly Unsaturated Fats: A more controversial point but
phytic acid and PUFAs, whilst naturally occurring in vegatables, seeds, nuts, oats, and more
3 has been revealed through recent discussion and research to not only rob your body’s
mineral absorption but release free radicals in your body. Doing extra research on this front
would be good as it is outside the scope of estrogenic and the conversation is ever evolving.

Note: Maintain a balanced diet with a macronutrient split of 30% protein, 30% fat, and 40%
carbohydrates to have a good amount of every macronutrient (some recommend making 50%
carbohydrates for high testosterone production). In addition, take into account your specific
food sensitivities before following any of these activities. Diet philosophies can easily become
personal so remember that these are only general recommendations. (read disclaimer at the
front of the page again)
PILLAR #7 -
SEXUAL DISCIPLINE
Summary: The NoFap movement emerged from a study revealing a 145.7% spike in
testosterone levels after seven days of abstaining from masturbation. Rewiring the
brain to resist this ingrained habit, driven by evolutionary instincts and dopamine,
requires considerable willpower. This movement is closely linked to self-
improvement, with a focus on testosterone-related benefits once one isn’t in
continuous self-driven sexual-satiation. (15, 16, 17)
№ NECESSARY ACTIVITIES

Clarify Your Intentions and Set Goals: Understand why you are pursuing these practices and
1
what you hope to achieve, such as increased self-control, mental clarity, or personal growth.

Track your streak until 90 days: Habit tracking is a very simple way to incentive yourself to
keep a habit going and fight against urges. It takes generally 90 days to rewire your brain
2
from a habit so once you hit 90 days can you stop obsessing about tracking and it be apart
of your character to not fap.

Embrace Setbacks as Learning Experiences: If you experience relapses, view them as

3 opportunities for growth rather than reasons for discouragement. Understand that NoFap is a
marathon, not a sprint.

Always Recall Your Motivation: Continuously remind yourself of the reasons behind your
4 pursuit of NoFap. Your 'why' serves as your guiding force, helping you stay focused, motivated,
and committed to your goals.

№ ADDITIONAL ACTIVITIES

Go for a Walk: When faced with temptation, take a brisk walk outdoors. Physical activity helps
1 redirect your focus and releases endorphins that can elevate your mood and reduce
cravings.

Opt for Reading Over Web Surfing: Replace idle internet browsing with the enriching
2 experience of reading a book. Not only does reading distract you from triggers, but it also
expands your knowledge and imagination.

Reserve Bedtime for Sleep: Save your bed exclusively for sleep to minimize idle time that may
3
lead to urges.

Rise Immediately After Waking: Avoid lingering in bed after waking up, as this vulnerable
4
period may increase the risk of relapse.

Social Media Blockers: Utilize software or apps designed to block explicit content and limit
5
your time on social media and dating apps.

Note: NoFap and Semen Retention are both practices that promote sexual discipline however
Semen Retention extends past masturbation to promote full abstinence even in the presence
of a significant other. Semen Retention is up to you whether you want to extend this practice
however this pillar is focused on NoFap from Pornography.
PILLAR #8 - FAT LOSS
Summary: Losing body fat is probably the single most powerful thing anyone can do to combat
estrogenics and increase testosterone. There’s an inverse relationship between body fat and
testosterone in addition estrogenics are stored in body fat whilst also stimulate fat growth. A low
body fat percentage is one of the most honest physical signals of masculinity. (18, 19)

№ NECESSARY ACTIVITIES

Weight loss happens in the kitchen: it's much more effective to consume less than it is to
1
work the calories off through exercise to create a caloric deficit.

Calculate your daily calorie needs for weight maintenance or fat loss: 15 * your bodyweight
= your maintenance calories. If you eat that much everyday, then you’ll maintain weight so
2
subtract that number by 200-500 calories to start losing weight. If you plateau, redo the
calculation at where you’re at in weight

The best diet or workout is one you'll keep doing: Your success isn't measured by an
individual day's success or failure. It's about a lifestyle change. So even if you don't see results
3
as quickly as you'd hope, don't give up. Usually it takes double the time then people intuitively
think to have a fat loss body transformation.

4 Stop buying junk food: You wouldn't leave drugs in the home of a drug addict.

Learn how to cook 5 recipes you like: In order to have a successful fat loss body
transformation where you meet your target caloric intake, macronutrient split, and
5
micronutrient needs you’ll quickly realize that eating out isn’t possible. Learn how to cook 5
different types of meal you can rotate on so you can sisntentl hit your numbers

Aim for between 10-15% body fat: If you’re in between these 2 body fat percentages then you
are at a healthy weight for optimal hormonal function.

№ ADDITIONAL ACTIVITIES

Tracking calories on a calorie counter app: Know exactly what you’re putting into your body
2
every day. With a calorie counter app / nutrition calculator and scale (e.g. MyFitnessPal).

Stop drinking your calories: Cut out sugary drinks. Even fruit juices in moderation to not
3
consume too many calories at once.

Intermittent fasting (16/8 Method): Fasting for 16 hours and restricting eating to an 8-hour
4 window each day can make eating at a caloric deficit easier as you’ll have bigger meals to
satiate you and fasting periods to not think about food.

5 Walking 10k steps a day: Make it a part of your routine or commute.

Weigh yourself everyday and track weekly averages: Weight fluctuates every day but
6
tracking weekly averages can give you an honest look at where you’re at in your journey.

Note: The key to fat loss is recognizing that it's primarily about food intake (80%) and less
about fitness (20%). Exercising endlessly won't yield results if you don't control your food
consumption and maintain a caloric deficit.
BONUS PILLAR - STRATEGIC
SUPPLEMENTATION
Summary: Supplements can be a concentrated, convenient, and easily absorbed
source of specific vitamins, minerals, and other nutrients, ensuring that the body
receives the necessary building blocks for hormonal regulation and overall health.
In addition, they can be tailored to an individual's specific needs, addressing
deficiencies and imbalances unique to their health and lifestyle. (5, 11a, 11b, 11c,
20)

№ BONUS ACTIVITIES

Consider Strategic Supplementation: Alongside a balanced diet, certain supplements can

support your efforts in achieving optimal hormonal balance and fixing micronutrient
1
deficiencies. Below are common natural micronutrients and herbs that are used to improve
testosterone production.

KSM-66 Ashwagandha: Known for its adaptogenic properties, Ashwagandha may help
2
reduce stress, which can indirectly increases testosterone levels.

Zinc: Zinc is essential for the production of testosterone. Ensuring you have an adequate
3
intake of this mineral is crucial for hormonal balance.

Magnesium: Magnesium plays a role in regulating testosterone levels and supporting

4
muscle function. A deficiency can lead to hormonal imbalances.

Boron: Boron supplementation has shown potential in increasing free testosterone levels in
5
the body.

Vitamin D: Vitamin D deficiency is associated with low testosterone levels. Consider getting
6
your vitamin D levels tested and supplementing if necessary.

Note: Now I must iterate that supplementation should be used judiciously and ideally under
the guidance of a healthcare professional. Excessive or inappropriate use of supplements can
have negative side effects and may not always be the best approach to addressing hormonal
issues or nutrient deficiencies. A balanced diet, regular exercise, and a healthy lifestyle
remain fundamental for maintaining hormonal health and overall well-being.
RESOURCES - RESEARCH
1. The majority of the daily testosterone release in men occurs during sleep: Effect of 1 Week of Sleep Restriction on
Testosterone Levels in Young Healthy Men
2. Sleeping 5 hours per night drops testosterone by 10-15%: Sleep loss lowers testosterone in healthy young men
3. Effects of kiwifruit on sleep: Effect of Kiwifruit Consumption on Sleep Quality in Adults with Sleep Problems
4. Men who had 20 - 30 minutes of sunlight exposure 2 to 3 times a week had higher levels of testosterone: Skin exposure to
UVB light induces a skin-brain-gonad axis and sexual behavior:
5. Vitamin D supplementation increases testosterone levels: Effect of vitamin D supplementation on testosterone levels in
men
6. Estrogeneration: How Estrogenics Are Making You Fat, Sick, and Infertile by Dr. Anthony Jay
a. Estrogenic Avoidance Plans: Gold, Silver, and Bronze
b. Dr. Jay mentions how the sauna is an easy way to actually rid yourself of estrogenics that have been living in your fat
cells for years. If estrogenic avoidance is preventing future exposure, the sauna is removing previous exposure. While
there is no research suggesting that the sauna increases testosterone, we know that if it removes estrogenics then it’s
indirectly enabling not only our general health but testosterone as well. Dr. Jay recommends starting with 10 minutes
then slowly working your way up.
7. Ongoing stress causes elevated cortisol levels and diminishes testosterone: Hormonal underpinnings of status conflict:
Testosterone and cortisol are related to decisions and satisfaction in the hawk-dove game
8. Study on medical students, showed that a four-day meditation program significantly lowered cortisol levels in the blood
showcasing lowered stress: Effects of mindfulness meditation on serum cortisol of medical students
9. Strength/resistance training 2 days a week for 4 weeks saw increased testosterone levels over time: Variations in urine
excretion of steroid hormones after an acute session and after a 4-week programme of strength training
10. HIIT is among the most effective workouts to boost testosterone: Testosterone responses to intensive interval versus
steady-state endurance exercise
11. Magnesium, zinc and boron supplementation increase testosterone levels.
a. Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after
exhaustion
b. Zinc status and serum testosterone levels of healthy adults
c. The effect of boron supplementation on its urinary excretion and selected cardiovascular risk factors in healthy male
subjects
12. Health benefits of probiotics on testosterone: Probiotic Microbes Sustain Youthful Serum Testosterone Levels and
Testicular Size in Aging Mice
13. Anti inflammatory properties of dark chocolate and polyphenols: Cocoa and Dark Chocolate Polyphenols: From Biology
to Clinical Applications
14. Receipts account for high levels of estrogenics: Handling of thermal paper: Implications for dermal exposure to bisphenol
A and its alternatives
15. Restraining ejaculation changes testosterone levels in 7 days: Periodic changes in serum testosterone levels after
ejaculation in men
16. Testosterone levels retract back to baseline in 7 days: A research on the relationship between ejaculation and serum
testosterone level in men
a. Please be aware that this study was eventually withdrawn due to a translation problem, but it is a prevalent
misunderstanding that the study was retracted solely based on its content.
17. Ejaculation taken to a point of sexual satiation triggers a decline in androgen receptors and increase in estrogen
receptors:
a. Increased estrogen receptor alpha immunoreactivity in the forebrain of sexually satiated rats
b. Relationship between sexual satiety and brain androgen receptors
18. There’s an inverse relationship between body fat and testosterone levels: Testosterone, body composition and aging
19. Obese men between the ages of 14 and 20 have less testosterone than those who are not overweight: Testosterone
concentrations in young pubertal and post‐pubertal obese males
20. Ashwagandha increases testosterone: A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the
Hormonal and Vitality Effects of Ashwagandha (Withania somnifera) in Aging, Overweight Males

DISCLAIMER
This document is intended for informational/educational purposes only and should not be construed as medical
advice, medical nutrition therapy, and/or nutritional/dietary counseling. I am not a medical, dietary, and/or
nutritional professional and any information said in this document isn’t meant to substitute, nor does it replace,
professional medical advice, diagnosis, or treatment. You are ultimately responsible for all decisions pertaining
to your health and under no circumstance can I be held responsible for any loss, adverse reaction , effects,
consequences, damage, affliction or illness resulting in your reliance on this document. I highly encourage you to
thoroughly review these resources yourself before making any decisions with your health.