[jamesonj200]

What is up Gs, i know I'm new to .gg, but I wanted to share my lifestyle protocol to maximize my health, testosterone, and most importantly my physique.

It's not overly complicated but has helped me a lot.

Using this approach my physique (attached at the end) has been the best it's ever been, I'm lifetime natty but might start cycle soon.

Anyways here is my protocol, I kept it pretty concise but I can clarify any questions you may have.

Sleep:​

Before

• Shut off phone at 9pm (or 1hr before you go to bed). Wind down properly, should be sleeping at a reasonable time
• Take a warm shower to lower internal body temperature via homeostasis and
• Cholesterol (4-5 eggs) 30 min before bed. This helps your body with hormone production when you sleep.
• Supplement Magnesium Glycinate (200-250mg). Helps with sleep, recovery
• Blue light glasses, and avoid all bright light if possible. Blue light glasses need to be high quality to work, but avoiding bright light is necessary.
• Raw honey (honeycomb if possible). The flavonoids in honey support testosterone production during rest.
• Nose strip to open airways - to be honest might be somewhat cope but I always feel better wearing it
• Have a glass of whole milk (tryptophans promote sleep quality) but not essential
• Stretch lightly before bed.
• Aim to be in bed asleep by 1030 (or 90min after you turn off screens)

During

• 60-70 degrees room temperature
• Use a firm mattress to help your lymphatic system recover better.
• Use cotton sheets (not polyester it's made from melted woven plastics and destroys hormone balance)
• Sleep naked (trust the process)

After (upon waking up)

• Get natural sunlight in your eyes (10-15 min) to reset circadian rhythm. Sun exposure to your skin is great too
• Grounding (walk barefoot on grass) to reduce stress, inflammation, lowering cortisol, and supporting circadian rhythm.
• Drink electrolytes and water to replenish loss during sleep (potassium, magnesium, sodium - LMNT mix is great)
• Avoid your phone (at least 30min post-wakeup) - phone is gamma state, and brain is beta state when you wake up. Can’t cross it until you are fully awake.
• Go on a walk to balance healthy cortisol levels. Do not to fasted cardio like running it will cortisol spike, but a walk is a nice easy way to get your day started and have sunlight as well as fresh air.
• Read a book (optional but it's good practice)
• Good breakfast with proteins and fats, carbs can come later in the day.

Nutrition:​

• Get your protein sources from most if not all natural sources. Cheeses, red meat, milk, yogurt, nuts, etc.
• Chicken is good for protein but has low bioavailable nutrient content compared to red meat.
• Avoid protein powders, as they are commonly bleached and ultra processed with soy, seed oils, etc, which will lower testosterone and also destroy ur gut microbiome
• Use sea salt, not table salt, as table salt also contains bleach and harsh chemicals
• Have a tablespoon or so of butter with your coffee to promote a smooth and stable release of caffeine which eliminates any spikes or crashes.
• Eat plenty of healthy fats - eggs, butter, fatty fish, olive oil, nuts, avocados
• Eat foods high in zinc - oysters, red meat, poultry, beans, pumpkin seeds
• Constantly fasting or extreme dieting can disrupt hormones. Avoid fasting.
• Drink 2-3 L water minimum a day.

Health:

• Brush your teeth with baking soda and coconut oil, the fluoride in toothpaste is absorbed through your gums and inhibits T3 and T4 production.​
• Use natural deodorants, avoid anything with harsh chemicals or food dyes.​
• Don’t drink alcohol, don’t do drugs. Both have inverse effects with testosterone. It’s toxic to your body. I know some people talk about lowered inhib benefits but if you're solely trying to increase testosterone quality cigars occasionally is only substance that will help.​
• Don’t drink from plastic one-time-use water bottles. The amount of dissolved microplastics will literally stay in your testicles forever.​

Fitness:​

• Lift heavy: workouts with 5x5 structure, progressive overload
• FBEOD: full body every other day approach is optimal
• Do a fasted sprint workout once a week to increase growth hormone, and eat raw honey afterwards to spike igf-1 through the roof.
• Don’t over-work your cardio, make your sessions meaningful and beneficial because too much extensive volume over time will add strain and kill your testosterone.
• Just keep moving around in general. Don’t be lazy. Walk, bike, get your heart rate up.
  
  

I hope this helps you guys. I don't take any supplements other than creatine and methylphenidate for focus, so I didn't include a supplement section as this approach is centered around whole, clean foods more than supplement fixes.

Here's my physique after roughly four years of lifting - I've made a lot of recent gains with this protocol, gotten stronger, leaner etc.
Body scan put me at 8% bodyfat 170lb.

If anyone has questions feel free to ask I can explain anything on here in more detail if desired. We all gonna make it brahs​

 

[kanyewestlover66]

High IQ post, mirin the formatting, bookmarked

 

[kanyewestlover66]

What is up Gs, i know I'm new to .gg, but I wanted to share my lifestyle protocol to maximize my health, testosterone, and most importantly my physique.

It's not overly complicated but has helped me a lot.

Using this approach my physique (attached at the end) has been the best it's ever been, I'm lifetime natty but might start cycle soon.

Anyways here is my protocol, I kept it pretty concise but I can clarify any questions you may have.

Sleep:​

Before

• Shut off phone at 9pm (or 1hr before you go to bed). Wind down properly, should be sleeping at a reasonable time
• Take a warm shower to lower internal body temperature via homeostasis and
• Cholesterol (4-5 eggs) 30 min before bed. This helps your body with hormone production when you sleep.
• Supplement Magnesium Glycinate (200-250mg). Helps with sleep, recovery
• Blue light glasses, and avoid all bright light if possible. Blue light glasses need to be high quality to work, but avoiding bright light is necessary.
• Raw honey (honeycomb if possible). The flavonoids in honey support testosterone production during rest.
• Nose strip to open airways - to be honest might be somewhat cope but I always feel better wearing it
• Have a glass of whole milk (tryptophans promote sleep quality) but not essential
• Stretch lightly before bed.
• Aim to be in bed asleep by 1030 (or 90min after you turn off screens)

During

• 60-70 degrees room temperature
• Use a firm mattress to help your lymphatic system recover better.
• Use cotton sheets (not polyester it's made from melted woven plastics and destroys hormone balance)
• Sleep naked (trust the process)

After (upon waking up)

• Get natural sunlight in your eyes (10-15 min) to reset circadian rhythm. Sun exposure to your skin is great too
• Grounding (walk barefoot on grass) to reduce stress, inflammation, lowering cortisol, and supporting circadian rhythm.
• Drink electrolytes and water to replenish loss during sleep (potassium, magnesium, sodium - LMNT mix is great)
• Avoid your phone (at least 30min post-wakeup) - phone is gamma state, and brain is beta state when you wake up. Can’t cross it until you are fully awake.
• Go on a walk to balance healthy cortisol levels. Do not to fasted cardio like running it will cortisol spike, but a walk is a nice easy way to get your day started and have sunlight as well as fresh air.
• Read a book (optional but it's good practice)
• Good breakfast with proteins and fats, carbs can come later in the day.

Nutrition:​

• Get your protein sources from most if not all natural sources. Cheeses, red meat, milk, yogurt, nuts, etc.
• Chicken is good for protein but has low bioavailable nutrient content compared to red meat.
• Avoid protein powders, as they are commonly bleached and ultra processed with soy, seed oils, etc, which will lower testosterone and also destroy ur gut microbiome
• Use sea salt, not table salt, as table salt also contains bleach and harsh chemicals
• Have a tablespoon or so of butter with your coffee to promote a smooth and stable release of caffeine which eliminates any spikes or crashes.
• Eat plenty of healthy fats - eggs, butter, fatty fish, olive oil, nuts, avocados
• Eat foods high in zinc - oysters, red meat, poultry, beans, pumpkin seeds
• Constantly fasting or extreme dieting can disrupt hormones. Avoid fasting.
• Drink 2-3 L water minimum a day.

Health:

• Brush your teeth with baking soda and coconut oil, the fluoride in toothpaste is absorbed through your gums and inhibits T3 and T4 production.​
• Use natural deodorants, avoid anything with harsh chemicals or food dyes.​
• Don’t drink alcohol, don’t do drugs. Both have inverse effects with testosterone. It’s toxic to your body. I know some people talk about lowered inhib benefits but if you're solely trying to increase testosterone quality cigars occasionally is only substance that will help.​
• Don’t drink from plastic one-time-use water bottles. The amount of dissolved microplastics will literally stay in your testicles forever.​

Fitness:​

• Lift heavy: workouts with 5x5 structure, progressive overload
• FBEOD: full body every other day approach is optimal
• Do a fasted sprint workout once a week to increase growth hormone, and eat raw honey afterwards to spike igf-1 through the roof.
• Don’t over-work your cardio, make your sessions meaningful and beneficial because too much extensive volume over time will add strain and kill your testosterone.
• Just keep moving around in general. Don’t be lazy. Walk, bike, get your heart rate up.
  

I hope this helps you guys. I don't take any supplements other than creatine and methylphenidate for focus, so I didn't include a supplement section as this approach is centered around whole, clean foods more than supplement fixes.

Here's my physique after roughly four years of lifting - I've made a lot of recent gains with this protocol, gotten stronger, leaner etc.
Body scan put me at 8% bodyfat 170lb.

View attachment 9866

If anyone has questions feel free to ask I can explain anything on here in more detail if desired. We all gonna make it brahs​

also based profile photo NJF mogs

 

[BastiHgh]

What is up Gs, i know I'm new to .gg, but I wanted to share my lifestyle protocol to maximize my health, testosterone, and most importantly my physique.

It's not overly complicated but has helped me a lot.

Using this approach my physique (attached at the end) has been the best it's ever been, I'm lifetime natty but might start cycle soon.

Anyways here is my protocol, I kept it pretty concise but I can clarify any questions you may have.

Sleep:​

Before

• Shut off phone at 9pm (or 1hr before you go to bed). Wind down properly, should be sleeping at a reasonable time
• Take a warm shower to lower internal body temperature via homeostasis and
• Cholesterol (4-5 eggs) 30 min before bed. This helps your body with hormone production when you sleep.
• Supplement Magnesium Glycinate (200-250mg). Helps with sleep, recovery
• Blue light glasses, and avoid all bright light if possible. Blue light glasses need to be high quality to work, but avoiding bright light is necessary.
• Raw honey (honeycomb if possible). The flavonoids in honey support testosterone production during rest.
• Nose strip to open airways - to be honest might be somewhat cope but I always feel better wearing it
• Have a glass of whole milk (tryptophans promote sleep quality) but not essential
• Stretch lightly before bed.
• Aim to be in bed asleep by 1030 (or 90min after you turn off screens)

During

• 60-70 degrees room temperature
• Use a firm mattress to help your lymphatic system recover better.
• Use cotton sheets (not polyester it's made from melted woven plastics and destroys hormone balance)
• Sleep naked (trust the process)

After (upon waking up)

• Get natural sunlight in your eyes (10-15 min) to reset circadian rhythm. Sun exposure to your skin is great too
• Grounding (walk barefoot on grass) to reduce stress, inflammation, lowering cortisol, and supporting circadian rhythm.
• Drink electrolytes and water to replenish loss during sleep (potassium, magnesium, sodium - LMNT mix is great)
• Avoid your phone (at least 30min post-wakeup) - phone is gamma state, and brain is beta state when you wake up. Can’t cross it until you are fully awake.
• Go on a walk to balance healthy cortisol levels. Do not to fasted cardio like running it will cortisol spike, but a walk is a nice easy way to get your day started and have sunlight as well as fresh air.
• Read a book (optional but it's good practice)
• Good breakfast with proteins and fats, carbs can come later in the day.

Nutrition:​

• Get your protein sources from most if not all natural sources. Cheeses, red meat, milk, yogurt, nuts, etc.
• Chicken is good for protein but has low bioavailable nutrient content compared to red meat.
• Avoid protein powders, as they are commonly bleached and ultra processed with soy, seed oils, etc, which will lower testosterone and also destroy ur gut microbiome
• Use sea salt, not table salt, as table salt also contains bleach and harsh chemicals
• Have a tablespoon or so of butter with your coffee to promote a smooth and stable release of caffeine which eliminates any spikes or crashes.
• Eat plenty of healthy fats - eggs, butter, fatty fish, olive oil, nuts, avocados
• Eat foods high in zinc - oysters, red meat, poultry, beans, pumpkin seeds
• Constantly fasting or extreme dieting can disrupt hormones. Avoid fasting.
• Drink 2-3 L water minimum a day.

Health:

• Brush your teeth with baking soda and coconut oil, the fluoride in toothpaste is absorbed through your gums and inhibits T3 and T4 production.​
• Use natural deodorants, avoid anything with harsh chemicals or food dyes.​
• Don’t drink alcohol, don’t do drugs. Both have inverse effects with testosterone. It’s toxic to your body. I know some people talk about lowered inhib benefits but if you're solely trying to increase testosterone quality cigars occasionally is only substance that will help.​
• Don’t drink from plastic one-time-use water bottles. The amount of dissolved microplastics will literally stay in your testicles forever.​

Fitness:​

• Lift heavy: workouts with 5x5 structure, progressive overload
• FBEOD: full body every other day approach is optimal
• Do a fasted sprint workout once a week to increase growth hormone, and eat raw honey afterwards to spike igf-1 through the roof.
• Don’t over-work your cardio, make your sessions meaningful and beneficial because too much extensive volume over time will add strain and kill your testosterone.
• Just keep moving around in general. Don’t be lazy. Walk, bike, get your heart rate up.
  

I hope this helps you guys. I don't take any supplements other than creatine and methylphenidate for focus, so I didn't include a supplement section as this approach is centered around whole, clean foods more than supplement fixes.

Here's my physique after roughly four years of lifting - I've made a lot of recent gains with this protocol, gotten stronger, leaner etc.
Body scan put me at 8% bodyfat 170lb.

View attachment 9866

If anyone has questions feel free to ask I can explain anything on here in more detail if desired. We all gonna make it brahs​

nice physique brother good post

 

[vitaminD]

Dnr'ed rn but looks high iq will read later

 

[Sith]

Didn't know about the toothpaste fact. Thank you for this great thread.

 

[1ncel]

What is up Gs, i know I'm new to .gg, but I wanted to share my lifestyle protocol to maximize my health, testosterone, and most importantly my physique.

It's not overly complicated but has helped me a lot.

Using this approach my physique (attached at the end) has been the best it's ever been, I'm lifetime natty but might start cycle soon.

Anyways here is my protocol, I kept it pretty concise but I can clarify any questions you may have.

Sleep:​

Before

• Shut off phone at 9pm (or 1hr before you go to bed). Wind down properly, should be sleeping at a reasonable time
• Take a warm shower to lower internal body temperature via homeostasis and
• Cholesterol (4-5 eggs) 30 min before bed. This helps your body with hormone production when you sleep.
• Supplement Magnesium Glycinate (200-250mg). Helps with sleep, recovery
• Blue light glasses, and avoid all bright light if possible. Blue light glasses need to be high quality to work, but avoiding bright light is necessary.
• Raw honey (honeycomb if possible). The flavonoids in honey support testosterone production during rest.
• Nose strip to open airways - to be honest might be somewhat cope but I always feel better wearing it
• Have a glass of whole milk (tryptophans promote sleep quality) but not essential
• Stretch lightly before bed.
• Aim to be in bed asleep by 1030 (or 90min after you turn off screens)

During

• 60-70 degrees room temperature
• Use a firm mattress to help your lymphatic system recover better.
• Use cotton sheets (not polyester it's made from melted woven plastics and destroys hormone balance)
• Sleep naked (trust the process)

After (upon waking up)

• Get natural sunlight in your eyes (10-15 min) to reset circadian rhythm. Sun exposure to your skin is great too
• Grounding (walk barefoot on grass) to reduce stress, inflammation, lowering cortisol, and supporting circadian rhythm.
• Drink electrolytes and water to replenish loss during sleep (potassium, magnesium, sodium - LMNT mix is great)
• Avoid your phone (at least 30min post-wakeup) - phone is gamma state, and brain is beta state when you wake up. Can’t cross it until you are fully awake.
• Go on a walk to balance healthy cortisol levels. Do not to fasted cardio like running it will cortisol spike, but a walk is a nice easy way to get your day started and have sunlight as well as fresh air.
• Read a book (optional but it's good practice)
• Good breakfast with proteins and fats, carbs can come later in the day.

Nutrition:​

• Get your protein sources from most if not all natural sources. Cheeses, red meat, milk, yogurt, nuts, etc.
• Chicken is good for protein but has low bioavailable nutrient content compared to red meat.
• Avoid protein powders, as they are commonly bleached and ultra processed with soy, seed oils, etc, which will lower testosterone and also destroy ur gut microbiome
• Use sea salt, not table salt, as table salt also contains bleach and harsh chemicals
• Have a tablespoon or so of butter with your coffee to promote a smooth and stable release of caffeine which eliminates any spikes or crashes.
• Eat plenty of healthy fats - eggs, butter, fatty fish, olive oil, nuts, avocados
• Eat foods high in zinc - oysters, red meat, poultry, beans, pumpkin seeds
• Constantly fasting or extreme dieting can disrupt hormones. Avoid fasting.
• Drink 2-3 L water minimum a day.

Health:

• Brush your teeth with baking soda and coconut oil, the fluoride in toothpaste is absorbed through your gums and inhibits T3 and T4 production.​
• Use natural deodorants, avoid anything with harsh chemicals or food dyes.​
• Don’t drink alcohol, don’t do drugs. Both have inverse effects with testosterone. It’s toxic to your body. I know some people talk about lowered inhib benefits but if you're solely trying to increase testosterone quality cigars occasionally is only substance that will help.​
• Don’t drink from plastic one-time-use water bottles. The amount of dissolved microplastics will literally stay in your testicles forever.​

Fitness:​

• Lift heavy: workouts with 5x5 structure, progressive overload
• FBEOD: full body every other day approach is optimal
• Do a fasted sprint workout once a week to increase growth hormone, and eat raw honey afterwards to spike igf-1 through the roof.
• Don’t over-work your cardio, make your sessions meaningful and beneficial because too much extensive volume over time will add strain and kill your testosterone.
• Just keep moving around in general. Don’t be lazy. Walk, bike, get your heart rate up.
  

I hope this helps you guys. I don't take any supplements other than creatine and methylphenidate for focus, so I didn't include a supplement section as this approach is centered around whole, clean foods more than supplement fixes.

Here's my physique after roughly four years of lifting - I've made a lot of recent gains with this protocol, gotten stronger, leaner etc.
Body scan put me at 8% bodyfat 170lb.

View attachment 9866

If anyone has questions feel free to ask I can explain anything on here in more detail if desired. We all gonna make it brahs​

Tuff post

 

[vampirearchetype]

ts is amazing bhai, bookmarked

 

[ogremaxxed]

High iq thread but I'd rather just inject test eh

 

[samgrattlescouilles]

great high iq thread mirin

 

[Chizzler]

might read later but exogenous test mogs.

 

[jamesonj200]

might read later but exogenous test mogs.

Agreed I’m figuring out a cycle rn but this got me hellaaa progress without any gear

 

[BastiHgh]

Agreed I’m figuring out a cycle rn but this got me hellaaa progress without any gear

Nice

 

[Chizzler]

Agreed I’m figuring out a cycle rn but this got me hellaaa progress without any gear

def mirin the physique

 

[Primalwontsaveme]

What is up Gs, i know I'm new to .gg, but I wanted to share my lifestyle protocol to maximize my health, testosterone, and most importantly my physique.

It's not overly complicated but has helped me a lot.

Using this approach my physique (attached at the end) has been the best it's ever been, I'm lifetime natty but might start cycle soon.

Anyways here is my protocol, I kept it pretty concise but I can clarify any questions you may have.

Sleep:​

Before

• Shut off phone at 9pm (or 1hr before you go to bed). Wind down properly, should be sleeping at a reasonable time
• Take a warm shower to lower internal body temperature via homeostasis and
• Cholesterol (4-5 eggs) 30 min before bed. This helps your body with hormone production when you sleep.
• Supplement Magnesium Glycinate (200-250mg). Helps with sleep, recovery
• Blue light glasses, and avoid all bright light if possible. Blue light glasses need to be high quality to work, but avoiding bright light is necessary.
• Raw honey (honeycomb if possible). The flavonoids in honey support testosterone production during rest.
• Nose strip to open airways - to be honest might be somewhat cope but I always feel better wearing it
• Have a glass of whole milk (tryptophans promote sleep quality) but not essential
• Stretch lightly before bed.
• Aim to be in bed asleep by 1030 (or 90min after you turn off screens)

During

• 60-70 degrees room temperature
• Use a firm mattress to help your lymphatic system recover better.
• Use cotton sheets (not polyester it's made from melted woven plastics and destroys hormone balance)
• Sleep naked (trust the process)

After (upon waking up)

• Get natural sunlight in your eyes (10-15 min) to reset circadian rhythm. Sun exposure to your skin is great too
• Grounding (walk barefoot on grass) to reduce stress, inflammation, lowering cortisol, and supporting circadian rhythm.
• Drink electrolytes and water to replenish loss during sleep (potassium, magnesium, sodium - LMNT mix is great)
• Avoid your phone (at least 30min post-wakeup) - phone is gamma state, and brain is beta state when you wake up. Can’t cross it until you are fully awake.
• Go on a walk to balance healthy cortisol levels. Do not to fasted cardio like running it will cortisol spike, but a walk is a nice easy way to get your day started and have sunlight as well as fresh air.
• Read a book (optional but it's good practice)
• Good breakfast with proteins and fats, carbs can come later in the day.

Nutrition:​

• Get your protein sources from most if not all natural sources. Cheeses, red meat, milk, yogurt, nuts, etc.
• Chicken is good for protein but has low bioavailable nutrient content compared to red meat.
• Avoid protein powders, as they are commonly bleached and ultra processed with soy, seed oils, etc, which will lower testosterone and also destroy ur gut microbiome
• Use sea salt, not table salt, as table salt also contains bleach and harsh chemicals
• Have a tablespoon or so of butter with your coffee to promote a smooth and stable release of caffeine which eliminates any spikes or crashes.
• Eat plenty of healthy fats - eggs, butter, fatty fish, olive oil, nuts, avocados
• Eat foods high in zinc - oysters, red meat, poultry, beans, pumpkin seeds
• Constantly fasting or extreme dieting can disrupt hormones. Avoid fasting.
• Drink 2-3 L water minimum a day.

Health:

• Brush your teeth with baking soda and coconut oil, the fluoride in toothpaste is absorbed through your gums and inhibits T3 and T4 production.​
• Use natural deodorants, avoid anything with harsh chemicals or food dyes.​
• Don’t drink alcohol, don’t do drugs. Both have inverse effects with testosterone. It’s toxic to your body. I know some people talk about lowered inhib benefits but if you're solely trying to increase testosterone quality cigars occasionally is only substance that will help.​
• Don’t drink from plastic one-time-use water bottles. The amount of dissolved microplastics will literally stay in your testicles forever.​

Fitness:​

• Lift heavy: workouts with 5x5 structure, progressive overload
• FBEOD: full body every other day approach is optimal
• Do a fasted sprint workout once a week to increase growth hormone, and eat raw honey afterwards to spike igf-1 through the roof.
• Don’t over-work your cardio, make your sessions meaningful and beneficial because too much extensive volume over time will add strain and kill your testosterone.
• Just keep moving around in general. Don’t be lazy. Walk, bike, get your heart rate up.
  

I hope this helps you guys. I don't take any supplements other than creatine and methylphenidate for focus, so I didn't include a supplement section as this approach is centered around whole, clean foods more than supplement fixes.

Here's my physique after roughly four years of lifting - I've made a lot of recent gains with this protocol, gotten stronger, leaner etc.
Body scan put me at 8% bodyfat 170lb.

View attachment 9866

If anyone has questions feel free to ask I can explain anything on here in more detail if desired. We all gonna make it brahs​

W physique w guide

 

[jamesonj200]

def mirin the physique

appreciate it man

 

[jamesonj200]

W physique w guide

Thanks g

 

[staceypilled]

Great thread Bhai, Mirin physique too looking great

 

[leozexzygo]

w guide bhai

 

[LiquidCreature]

love u bro

 

[1202056903159594285399738]

Results
There was no evidence of a relationship between fluoride exposure (from urine and tap water) and the diagnosis of a thyroid condition. There was no statistically significant association between fluoride exposure and abnormal (low or high) TSH levels relative to normal TSH levels. Rerunning the models with the sample constrained to the subset of participants for whom we could discern some source(s) of fluoride exposure from drinking water and/or dental products revealed no significant associations."

https://pmc.ncbi.nlm.nih.gov/articles/PMC5754860/#abstract1

(just curious where you got your information from, because im really interested in thyroid production/health"

 

[Endo]

What is up Gs, i know I'm new to .gg, but I wanted to share my lifestyle protocol to maximize my health, testosterone, and most importantly my physique.

It's not overly complicated but has helped me a lot.

Using this approach my physique (attached at the end) has been the best it's ever been, I'm lifetime natty but might start cycle soon.

Anyways here is my protocol, I kept it pretty concise but I can clarify any questions you may have.

Sleep:​

Before

• Shut off phone at 9pm (or 1hr before you go to bed). Wind down properly, should be sleeping at a reasonable time
• Take a warm shower to lower internal body temperature via homeostasis and
• Cholesterol (4-5 eggs) 30 min before bed. This helps your body with hormone production when you sleep.
• Supplement Magnesium Glycinate (200-250mg). Helps with sleep, recovery
• Blue light glasses, and avoid all bright light if possible. Blue light glasses need to be high quality to work, but avoiding bright light is necessary.
• Raw honey (honeycomb if possible). The flavonoids in honey support testosterone production during rest.
• Nose strip to open airways - to be honest might be somewhat cope but I always feel better wearing it
• Have a glass of whole milk (tryptophans promote sleep quality) but not essential
• Stretch lightly before bed.
• Aim to be in bed asleep by 1030 (or 90min after you turn off screens)

During

• 60-70 degrees room temperature
• Use a firm mattress to help your lymphatic system recover better.
• Use cotton sheets (not polyester it's made from melted woven plastics and destroys hormone balance)
• Sleep naked (trust the process)

After (upon waking up)

• Get natural sunlight in your eyes (10-15 min) to reset circadian rhythm. Sun exposure to your skin is great too
• Grounding (walk barefoot on grass) to reduce stress, inflammation, lowering cortisol, and supporting circadian rhythm.
• Drink electrolytes and water to replenish loss during sleep (potassium, magnesium, sodium - LMNT mix is great)
• Avoid your phone (at least 30min post-wakeup) - phone is gamma state, and brain is beta state when you wake up. Can’t cross it until you are fully awake.
• Go on a walk to balance healthy cortisol levels. Do not to fasted cardio like running it will cortisol spike, but a walk is a nice easy way to get your day started and have sunlight as well as fresh air.
• Read a book (optional but it's good practice)
• Good breakfast with proteins and fats, carbs can come later in the day.

Nutrition:​

• Get your protein sources from most if not all natural sources. Cheeses, red meat, milk, yogurt, nuts, etc.
• Chicken is good for protein but has low bioavailable nutrient content compared to red meat.
• Avoid protein powders, as they are commonly bleached and ultra processed with soy, seed oils, etc, which will lower testosterone and also destroy ur gut microbiome
• Use sea salt, not table salt, as table salt also contains bleach and harsh chemicals
• Have a tablespoon or so of butter with your coffee to promote a smooth and stable release of caffeine which eliminates any spikes or crashes.
• Eat plenty of healthy fats - eggs, butter, fatty fish, olive oil, nuts, avocados
• Eat foods high in zinc - oysters, red meat, poultry, beans, pumpkin seeds
• Constantly fasting or extreme dieting can disrupt hormones. Avoid fasting.
• Drink 2-3 L water minimum a day.

Health:

• Brush your teeth with baking soda and coconut oil, the fluoride in toothpaste is absorbed through your gums and inhibits T3 and T4 production.​
• Use natural deodorants, avoid anything with harsh chemicals or food dyes.​
• Don’t drink alcohol, don’t do drugs. Both have inverse effects with testosterone. It’s toxic to your body. I know some people talk about lowered inhib benefits but if you're solely trying to increase testosterone quality cigars occasionally is only substance that will help.​
• Don’t drink from plastic one-time-use water bottles. The amount of dissolved microplastics will literally stay in your testicles forever.​

Fitness:​

• Lift heavy: workouts with 5x5 structure, progressive overload
• FBEOD: full body every other day approach is optimal
• Do a fasted sprint workout once a week to increase growth hormone, and eat raw honey afterwards to spike igf-1 through the roof.
• Don’t over-work your cardio, make your sessions meaningful and beneficial because too much extensive volume over time will add strain and kill your testosterone.
• Just keep moving around in general. Don’t be lazy. Walk, bike, get your heart rate up.
  

I hope this helps you guys. I don't take any supplements other than creatine and methylphenidate for focus, so I didn't include a supplement section as this approach is centered around whole, clean foods more than supplement fixes.

Here's my physique after roughly four years of lifting - I've made a lot of recent gains with this protocol, gotten stronger, leaner etc.
Body scan put me at 8% bodyfat 170lb.

View attachment 9866

If anyone has questions feel free to ask I can explain anything on here in more detail if desired. We all gonna make it brahs​

Tag me next time lil bro

But good post

 

[jamesonj200]

https://pmc.ncbi.nlm.nih.gov/articles/PMC5754860/#abstract1

(just curious where you got your information from, because im really interested in thyroid production/health"

https://doi.org/10.1016/j.neuroscience.2024.08.011
https://doi.org/10.1016/j.envres.2023.117759
Those are two but I have more if you want me to send

 

[jamesonj200]

love u bro

bless

 

[1202056903159594285399738]

Even after reading those 2 I don't think fluoride in toothpaste would have any kind of affects on thyroid function. Especially if you are 18+ even tap water in my country has only 0.07mg/L. You would have to swallow toothpaste everyday for a period of time to (maybe?) notice something.
I wouldn't flat out swap out toothpaste for baking soda, as it doesn't have the same cavity protection.

"Using baking soda as your only toothpaste doesn't give you the topical fluoride that's present in many commercial toothpastes. As a result, using baking soda alone may not give you the cavity protection you need."

"Most retrieved studies (27 of which with a cross-sectional design) were conducted in Asia and in children, assessing fluoride exposure through its concentrations in drinking water, urine, serum, or dietary intake." second study

Table 1. Characteristics of the studies included in the review.
Twenty-seven studies had a cross-sectional design, 5 case-control and 1 cohort study which was also the only report in pregnant women. Twenty-five studies were conducted in Asia (of which 10 in India and 8 in China), 3 studies in Europe, 3 in Africa, and 2 in Canada. also from the second study you linked

(Most studies were done in Asia, and 2 of the 3 studies in Europe were on pregnant woman only with the last one which might give us real information being conducted in 1985 (that's why I also cross it out as useless))
Would love if you can guide me in those docs and help me find the information you found to give you enough reason to swap out toothpaste for baking soda.
In no way do I want to show you in a bad light or any kind of mean thing! I just love thyroid optimization and I'm curious! <3



((FUN FACT!)There are toothpaste with baking soda in them and they work a lot better than those with antimicrobial dentifrice btw!) A four-week clinical study to evaluate and compare the effectiveness of a baking soda dentifrice and an antimicrobial dentifrice in reducing plaque ((this is just a fun read I found while googling)