Contents

Introduction.....................................................................................................................................4

THE RIGHT MINDSET......................................................................................................................6

MOVEMENT -Exercise......................................................................................................................9

THE SLEEP/TESTOSTERONE CONNECTION ..................................................................................13

TESTOSTERONE-BOOSTING FOODS .............................................................................................15

SUPPLEMENTATION .......................................................................................................................23

Endnotes..........................................................................................................................................30

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PAGE | 3
 01
Introduction

What’s the first thing that comes to mind when you think
of testosterone:
We have exaggerated views of testosterone in our society, A bodybuilder flexing
when in fact the hormone is extremely important to the
health and wellbeing of all men—not just elite athletes and his muscles in the
bodybuilders. gym? Steroids? Toxic
It’s really too bad that most men are confronted with a lot
masculinity?
of misinformation when it comes to testosterone and how
to handle its decline as we get older. The topic becomes so confusing or embarrassing that most men bury
their heads in the sand because they don’t want to deal with it. Or they go down the wrong road and do things

Let’s get down to business. Testosterone is a vital male hormone that has a huge effect on how you look and
feel. Testosterone is correlated with a number of bodily functions in men, such as:

Reproductive organ development Muscle and bone growth

Voice deepening during puberty Sex drive
Growth of facial hair Sperm production

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 Mood maintenance actually be dangerous to their health.
Fat metabolism and distribution that might

I wrote this book because I wanted all men—from the average Joe to the elite athlete—to know that all is not
lost. When it comes to ensuring that you have the right testosterone levels to keep you healthy for many more
years, you have a choice.

In this eBook, you’ll learn how to increase vitality and energy by boosting your testosterone to healthy
levels. I’ll give you information you can use right now to ensure that you become the best man you can be.
Testosterone levels begin to rise during puberty, peak in the late teen years, and start to decline gradually
after age 30. A decrease in libido and energy often accompanies this dip in testosterone levels, and that can
have a huge impact on a guy’s self-worth and quality of life.

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 02
THE RIGHT MINDSET
Many people like to go for shortcuts and instant results these days. I know lots of men who start testosterone
replacement therapy because their lab results show marginally low levels of the hormone. This kind of
immediate extreme reaction really makes me cringe because I know you can take a less invasive approach
before going to those measures.

Now, don’t get me wrong: testosterone replacement therapy can help a number of medical conditions but it’s
not the most practical solution for every situation.

Let’s look at obesity, which is linked to low testosterone. A study conducted on 891 middle-aged, overweight
men showed that simple modifications to diet and exercise can improve testosterone levels.1

While testosterone replacement therapy may help certain individuals who are overweight, it should, in
my opinion, be more of a last resort solution. For most people, healthier, safer, less expensive, and proven
solutions will get the job done.

The key factor, I believe, is your mindset. If you have the right mindset, you’ll take the right actions. Many
people fail at taking the right action because their limiting beliefs and internal fears sabotage their progress:
they set themselves up for failure from the beginning.

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If you think that testosterone replacement therapy is the only way to boost your testosterone levels, then you
close yourself off to other alternatives. Any other technique or method that challenges your belief system is
seen as snake oil and brushed aside without consideration.

I don’t understand why people get stuck on the idea that you need injections to boost testosterone, when
plenty of published studies show that lifestyle modifications are correlated with increased circulating male
hormones.

I want you to try really hard to get rid of your limiting, defeatist beliefs. You can always go for a quick medical
fix later if you follow this program and still need help.

I fully understand how hard it is to get over a psychological hurdle, when deep down you believe that your
situation is hopeless—I’ve been there, and I know what a dark place it can be. But I also know that you can
do something about it.

Let’s try something right now: I want you to sit back, close your eyes, and take a deep breath. You know
yourself better than I do, so I want you to listen to the thoughts in your head. Don’t react or resist—just listen.

Take a mental note of any negative thoughts or thought patterns that come into your consciousness. Write
them down.

If you do this exercise honestly, you should come out of it with an awareness of your limiting beliefs. Maybe
some of these were on your list:

Testosterone can’t be increased by natural I love junk food

means I want immediate results
Lifestyle modifications are too difficult I can’t change
I can afford testosterone replacement ther- I’m too old to change
apy, so why not just do it?
I’m different
I’ve come to terms with my low testoster-
I don’t deserve it
one levels
I don’t have time
I lack the motivation to exercise
Why bother?

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Once you’ve discovered the wrench in the gears, the beliefs that are linked to your inability to take action, it
will actually be easier for you to take the action you need to take. When you take action against your limiting
beliefs, you start to acknowledge that you don’t have to believe the petty little lies you’ve been telling yourself.

This builds a positive feedback loop that will get stronger and stronger over time. Even if your initial step is a
small one, it will bring you closer to the ideal goal you have in mind for yourself.

Be clear about where you want to be and then take that first step. Every additional step is a choice you have
the power to make. I can’t make these choices for you, but I can cheer you on and keep telling you that you
have the power inside you to change your appearance, your energy, your relationships, your everything.

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 03
MOVEMENT -Exercise
The link between exercise and testosterone is well known: Working out boosts testosterone levels, Period!

A 2007 study involving 1,667 men found that a one-point increase in BMI was associated with 2%
decrease in testosterone. 2

A 1983 study showed a significant increase in testosterone following weightlifting.3

A 2004 study found that long-term exercise was associated with elevation of serum testosterone
levels.4

A randomized controlled trial involving 102 men who didn’t exercise previously showed an in-
crease in dihydrotestosterone (DHT) levels after 12 months of moderate-to-vigorous aerobic exer-
cise.5

A 2012 study concluded that physically active men had a greater anabolic hormonal envi ronment
and healthier sperm production than sedentary men.6

A 2015 study found that a lifestyle modification program, combined with aerobic exercise, was
linked with an increase in serum testosterone levels in obese and overweight men.7

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On top of that we know that exercising is linked with weight loss, which is also associated with higher
testoterone levels. Some scientists believe that a reduction in fat may reduce the amount of aromatase
enzyme in the body. This enzyme is implicated in the conversion of testosterone to estrogen. All kinds of
exercise can increase testosterone levels, including moderate aerobic activity. You don’t have to suddenly
become a gym rat to increase testosterone, you really just have to get off your couch more. Here’s a general
overview of the kinds of exercise you can do:

WEIGHT TRAINING
Weight training involves equipment such as dumbbells, barbells, and machines that allow you to contract
your muscles against adjustable resistance. For functional strength, performance and a greater testosterone
boost, I recommend doing compound lifts that involve multiple muscle groups at the same time. These
include: Dead Lifts
Squats or Hack Squats Lunges

Bench Presses Kettle Bell Swings

Overhead Presses Farmer Walks

Bent-over Rows Sled Push/Pulls

Hip Thrusts Tire Flips

Barbell Rows Ab Wheel Roll Outs

Pullups or Chin Ups Seated Cable Rows

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MULTI-JOINT BODY WEIGHT EXERCISES

If you’re not comfortable lifting weights, you can still perform a number of compound exercises using only
your bodyweight. These include:

Jumping Jacks

Pushups

Pull-ups

Mountain Climbers

Elbow Plank Crunches

Leg Raises HeelTouches

Squats Burpees

Lunges Box Jumps

High Knees Wall Sits

Russian Twists Bicycle Crunches

HIGH INTENSITY INTERVAL TRAINING (HIIT)

High Intensity Interval Training (HIIT) alternates short bursts of intense exercise that push your limits to the
max with lower-intensity rest or recovery periods. Typically, a HIIT workout takes between 10 and 30 min-
utes and includes exercises like pushups, pull-ups, burpees, planks, jumping jacks, high knees, squats, moun-
tain climbers, crunches, twists, and sprints.

MAKE EXERCISE PART OF YOUR LIFE TODAY

I know that getting started on an exercise program can be difficult, but there’s a lot of information out there
to help you.

If you’re just starting out I recommend taking your time and going slowly, but make a point to do something
physical every day. Even just walking around your neighborhood is a great place to start!

Once you get more comfortable you can search YouTube and discover dozens of highly effective exercises
and routines that will keep you on the path to better health. And if you choose to join my online support
community*, you’ll gain access to a library of videos I’ve created that clearly shows you how to perform some
time honored, very effective exercises.

@over40shealthsupportgroup

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 04
THE SLEEP/TESTOSTERONE
CONNECTION

Are you watching movies or your favorite TV shows late

into the night? Or are you on your phone after hours?

I’ve got some bad news for you—a recent study has found that restricting sleep to five hours eight nights in a
row can decrease testosterone levels by 10–15%.8

To make matters worse, other studies have concluded that low testosterone is linked to insomnia.9

Because it’s believed that peak testosterone production occurs during sleep,10 it’s important to get some
shuteye.

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Here are some steps you can take:

Avoid sleeping in the afternoon, as this might

disrupt your nighttime sleep schedule.

Try going to sleep and waking up at the same times each day.

Exercise daily.

Remove distractions, such as noise or lights, in your bedroom.

Make sure your bedroom is well-ventilated.

Make sure your bed and pillows are comfortable.

Turn off your phone, computer, and TV an hour before going to bed.

Avoid taking nicotine, caffeine, or other stimulants at night.

Don’t drink alcohol.

Don’t smoke.

Don’t eat late into the night.

If you still have trouble sleeping, look into cognitive behavioral programs and/or consult your doc-
tor. I also have several remedies that I personally use that are very effective. Once again these are
things I will share in my online support community. If you have any interest in learning more just
send me or my support team an e-mail.

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 05
TESTOSTERONE-BOOSTING
FOODS

Our choice of foods affects our testosterone levels, so be

sure to include ingredients that testosterone-conscious
males have used to great effect. Let’s start with protein
sources:

You need to make sure that you’re getting your daily allowance of protein—about .8g/kg for adults. Studies
have shown that protein malnutrition is linked to lower testosterone levels.11

We all know that eggs are a great source of protein, vitamins, and other nutrients, but, if you avoid the yolks,
you’re missing out on some of the essential elements involved in the production of testosterone such as
vitamin D, cholesterol, magnesium, and zinc.

Legumes

such as lentils, beans, peas, and chickpeas—are nutrient dense plants that deliver proteins, iron, dietary fiber,
and magnesium. They’re a top source of plant protein with low fat content.

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Next we have the good fats:

Fish, such as salmon, tuna, and mackerel are great sources of vitamin D, omega 3 fatty acids, and magnesium.
In a cross-sectional study involving 1,679 men in Denmark, fish oil supplements were associated with higher
semen volume, greater sperm count, larger testicular size, and a higher free testosterone-to-luteinizing
hormone ratio.12

There’s a good reason why you should go nuts for Brazil nuts:

Brazil nuts are good sources of selenium and zinc. Research has shown that the consumption of
only two Brazil nuts was associated with improved selenium status.13

(Selenium has been found to be associated with improved sperm mobility in men,14 as well as im-
proved testosterone levels in rats when used in combination with magnesium and zinc.15)

Some foods do a good job of inhibiting estrogen formation, including cruciferous vegetables such
as cauliflower, broccoli, cabbage, Brussels sprouts, spinach, and kale. Studies suggest that the
phytoestrogens and isoflavones found in these foods may be involved in the inhibition of the pro-
cess involving conversion of testosterone to estrogens.16

Do you love eating mushrooms? Here’s another reason why eating more mushrooms might be a
good idea. Mushrooms, especially the “white button” variety, contain phytochemicals that are
correlated with the inhibition of aromatase, an enzyme involved in the conversion of testosterone
to estrogen.17

If you’ve got a sweet tooth, I’ve got some good news for you: Honey contains a wide range of mi-
cronutrients, such as zinc, magnesium, copper, and boron. A study published in 2019 revealed that
honey is linked with the enhancement of serum testosterone levels in males.18

And who doesn’t love gingerbread? According to a study published in 2019, ginger appears to be
correlated with enhanced semen quality and increased testosterone levels.19 A 2012 study found
that just three months of ginger supplementation boosted testosterone levels in infertile men by
17.7%.20

FOODS TO AVOID

While the foods you choose to eat are important in maintaining proper testosterone levels, what’s equally
important are the foods you choose not to eat. Here’s what I recommend avoiding:

Processed Carbohydrates

such as French fries, burgers, pizza, pastries, and cakes are common sources of trans fats, which have been

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shown to lower testosterone by 15% and reduce sperm count by 37%.21

Soy Products

such as tofu, soymilk, and edamame contain phytoestrogens, and some believe that these are associated with
a decrease in testosterone levels. While results are inconclusive, some studies have shown a link between
products like soy protein beverages and reduced testosterone.22

Alcohol

is correlated with decreased blood testosterone levels. A study involving 19 healthy individuals showed that
the consumption of 30–40 grams of alcohol per day over three weeks decreased testosterone levels.23

Flax Seeds

contain phytoestrogens. In a small study, supplementation with flaxseeds in men with prostate cancer was
shown to be associated with a significant decrease in testosterone levels.24

STRESS
Are you under too much stress? Do you worry too much?

Research has shown that testosterone levels are reduced during stress, and even anticipatory stress is
linked to lower testosterone levels.25 Stress Increases the levels of cortisol, which has been associated with
decreased levels of circulating testosterone.26

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Here are some ways you can reduce and better manage stress in your life:

Pray

Express gratitude

Understand and limit your stressors

Accept that some things are beyond your control

Exercise regularly

Eat a balanced diet

Get enough sleep

Spend quality time with family and friends

Take a walk outside

Recognize that negative thought patterns don’t reflect who you really are

Make time for fun

Forgive yourself and others

Live in the present moment

Finally- Breathe. Simply taking 5 deep breaths anytime you get stressed will stop it in it’s tracks.

DEPRESSED MEN AND LOWER TESTOSTERONE LEVELS

An increased incidence of depression is seen in men with low testosterone levels and low free testosterone
levels are linked with depression.27

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A study involving 44 men with untreated depression, along with a control group of 50 men without depression,
demonstrated that significantly lower testosterone levels were found in depressed males compared to the
control group. This study was published in October 2006 in Psychoneuroendocrinology.28

Dr Mark Berber, MD, FRCPC, a psychiatrist and lecturer at the University of Toronto, said that the findings of
reduced testosterone levels do not establish if the decreased male hormones caused the depression or if it
was the other way around.29

Depression is a serious condition, and I know that most men who suffer from it are worried about much more
than their testosterone levels. I totally understand and empathize with men who are depressed. Depression
creates a gaping hole that continuously pulls you into the darkness and hopelessness. No matter how hard
you try to come out of it, you feel that you’re being sucked back in. Trust me–I know that feeling very well.

I’ve been a practicing doctor for over 25 years, and if you’re depressed you should get professional help
and at least get your testosterone levels tested at a medical lab. Based on the research, it could be that your
hormone levels have gone erratic and triggered or worsened your depression.

All that aside, I’ve seen people make progress over

depression by answering some basic questions:
What are you depressed about?

Is there something you can do about it?

Do you really want to come out of your depression?

Based on your answers, keep probing. For example, if somebody wronged you in the past you could ask,

“IS FORGIVING HIM OR HER AN OPTION?”

OR,

“DO I HAVE A CHOICE TO FORGIVE?”

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Do you see what I’m trying to do here? I want you to find yourself–no doctor is going to help you find those
answers.

Imagine yourself stuck in a dark tunnel with only a candle and one match. You don’t know how you got there,
and you don’t know how to get out. You feel hungry and cold. Are you going to try and find your way out? The
answer is obviously yes. But when it comes to depression, most people give up. They don’t light the candle.

The take-home message here is to look for a way out. You’ve got to be strategic because you only have one
match, and you have to take things slowly because you don’t want the candle to blow out.

Environmental Pollution

After the industrial revolution our environment completely changed. Fossil fuels and industrial chemicals are
pervasive in our air, water, and food supply and, as we breathe or ingest these substances, they can mess with
our hormone levels.

In a study involving 327 male infertility clinic patients, a statistically significant association was found between
abnormalities in sperm morphology and exposure to air pollutants such as carbon monoxide from vehicle
emissions, sulphur dioxide from energy processing, nitrogen oxide produced during combustion of fuel in
areas of high motor traffic, and PM10 (minuscule particles found in dust and smoke). There was a negative

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association found between these air pollutants and testosterone levels.30

Persistent organic pollutants are organic compounds which are normally resistant to environmental
degradation. These include PCBs, phthalates, pesticides like DDT, lindane, eldrin, heptachlor, and toxaphene,
and dioxins, which are byproducts of combustion.

Products that may contain PCBs (Polychlorinated bisphenyls) include transformers, cable insulations, electrical
equipment, fiberglass, foam, adhesives, plastics, oil-based paints, and even contaminated fish or sources of
water. Several studies have reported negative correlation between PCBs and circulating testosterone levels,
as well as lower sperm counts and worsened semen quality.31

The United States banned PCBs in the late 1970s, but since they have been shown to be relatively resistant
to environmental degradation, they may still pose a serious threat.

The largest exposure to PCBs comes from meat, dairy, and fish, because PCBs are stored in the saturated fat
of these animals. This is why I need you to source all food from the most organic sources possible. 32

Phthalates are substances added to plastics to increase their flexibility, durability, and transparency. They
are used in a variety of toys, vinyl flooring, detergents, lubricating oils, food packaging, pharmaceuticals, nail
polish, hair sprays, after-shave lotions, soaps, shampoos, and perfumes.

In 2002, the Cosmetic Ingredient Review stated that phthalates (DBP, DEP, and DMP) were safe for cosmetic
products.32 However, some studies indicate that certain phthalates may be associated with lower testosterone
production.33

Phthalates were also linked to testosterone reduction in both males and females, according to research
published in the Journal of Clinical Endocrinology and Metabolism. “We found evidence that reduced levels
of circulating testosterone were associated with increased phthalate exposure in several key populations,
including boys ages 6–12 and men and women ages 40–60,” said one of the study’s authors, John D. Meeker,
MS, ScD.34

The United States banned the use of DDT, an insecticide used in agriculture, in 1972.

However, some countries still use it, exposing people to certain contaminated foods such as meat, fish, and
dairy products. It is a persistent, widespread

contaminant that can lead to reproductive abnormalities in animals.35 Studies in malaria endemic areas have
shown that persistent DDT concentrations were linked with low semen quality.36

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Bisphenol A (BPA) is used as an industrial chemical for making optically clear and hard plastic, such as
protective eyewear, helmets, car windows and sunroofs, compact discs, food storage containers, and
appliances. Several research studies have postulated that BPA may be linked to a reduction in testosterone
levels.37

A study involving 290 men showed that increasing BPA concentration was associated with decreased free
testosterone levels. It was also shown that urinary levels of BPA were linked with lower levels of serum
testosterone in male adolescents (aged 12–19 years).38

Parabens are a group of preservatives used in cosmetics, personal hygiene products, food products, and
pharmaceuticals. Their usage is associated with a reduction in the growth of fungi, bacteria, and yeast. In
studies involving rats, exposure to parabens was related to a reduction in testosterone levels and sperm
counts.39 It’s worth noting, however, that no evidence was found in human studies pertaining to paraben
concentrations in urine and levels of circulating male hormones.40

Triclosan is used as an antiseptic and a preservative in consumer products, such as cosmetics, household
cleaners, toys, and healthcare. A decrease in sperm count, a reduction of testosterone levels, and a disruption
of testosterone production have been found following triclosan exposure in an animal study.41

Paints containing lead and contaminated dust in older buildings are one of the correlating factors for lead
poisoning. Other sources of lead include contaminated water and soil. In 10 men with occupational lead
exposure, reduced levels

of testosterone were found.42 In male workers who were exposed to lead, concentrations of serum testosterone
were found to be much lower.43

NOTE:
If your wife or significant other is using estrogen cream it could be rubbing off on you during sex! Typical-
ly they will rub it between their thighs or on the stomach. Both are areas that can easily rub off on you.
Be aware of this because the estrogen will have seriously damaging effects of your testosterone health.

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 06
SUPPLEMENTATION
Many people devalue the role of supplementation when it comes to boosting testosterone levels but meeting
optimal nutritional requirements with food alone isn’t always easy. A number of vitamins and minerals have
been shown to increase testosterone and supplementing your diet with these nutrients can be a good way to
realize their beneficial effects.

Vitamin D

Vitamin D is a fat-soluble vitamin produced in your body when you’re exposed to sunlight. Two separate
studies in 2011 and 2013 concluded that vitamin D supplementation may be associated with increased
testosterone levels.44

Magnesium

Magnesium—the fourth most abundant micronutrient in the body—has been associated with a healthy male
reproductive system in sexually mature rats,45 and the combination of magnesium supplementation and
exercise was found to increase testosterone levels in athletes.46

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Boron

Boron is a trace mineral that helps regulate a number of metabolic processes. After only one week, one
study found that boron supplementation (6 mg/day) caused a significant increase in testosterone levels in
eight healthy male volunteers.47 And a 2015 research article, “Nothing Boring about Boron,” reported that
increased levels of sex hormones were seen in both men and women following boron supplementation.48

Zinc

Zinc deficiency is prevalent throughout the world. Severe and moderate forms of zinc deficiency are associated
with hypogonadism, a reduction in testes volume and weight, and inadequate development of other male
characteristics,49 whereas zinc supplementation was linked with an increase in serum testosterone levels.50

Zinc is an essential mineral that contributes to over 100 chemical processes within your body.

Research has found links between zinc and men’s sexual health, including testosterone levels. The authors of
a 2018 review noted that low zinc levels can negatively affect men’s sexual health and fertility51.

One study has suggested that men with low testosterone levels and infertility can benefit from taking 220 mg
of zinc sulfate twice a day for 1–4 months (27).

SUMMARY
Taking zinc may be effective among people with low zinc or testosterone levels, or those who are currently
in stressful training.

Fenugreek

Fenugreek is a popular plant grown in Turkey, Egypt, Iran, China, Spain, and North America. In a randomized,
double-blind placebo-controlled study, 120 men aged 43-70 received a fixed daily dose of fenugreek extract;
both free and total testosterone levels, as well as sexual function, increased significantly at the 12th week.52

In another study, 30 resistance-trained men were randomly assigned a placebo or 500 mg of fenugreek. The
study concluded that supplementation caused a significant increase in total and bioavailable testosterone
levels.53

Fenugreek is a popular herb-based option.

A 2011 study examined how fenugreek affected sexual function and quality of life.

The researchers gave 60 healthy men aged 25–52 either 600 mg of fenugreek or a placebo pill every day for

PAGE | 24
6 weeks (12Trusted Source).

The participants reported improvements in strength after taking the fenugreek supplements.

Moreover, authors of a 2020 review concluded that fenugreek extract can enhance testosterone levels
(13Trusted Source).

SUMMARY
Taking 500 mg of fenugreek per day may help boost testosterone and sexual function in men with normal
and low testosterone levels.

D-Aspartic Acid

D-Aspartic is a natural amino acid that can boost low testosterone levels.

Research suggests that it works mainly by increasing levels of follicle-stimulating hormone and luteinizing
hormone, the latter of which stimulates Leydig cells in the testes to produce more testosterone.

One study found that taking D-aspartic acid for 12 days may boost the production of luteinizing hormone and
testosterone. It may also enhance their transportation around the body.

It may likewise benefit sperm quality and production.

One 90-day study gave D-aspartic acid to men with impaired sperm production. Sperm count doubled, rising
from 8.2 million sperm per mL to 16.5 million sperm per mL (4).

In a 2013 study, athletic men with healthy testosterone levels followed a 28-day weight lifting routine. Half of
them took 3 grams of D-aspartic acid per day.

All participants reported an increase in strength and muscle mass, but no one in the D-aspartic acid group
experienced increased testosterone (5Trusted Source).

A 2017 study also found that D-aspartic acid raised neither testosterone levels nor resistance training
outcomes (6Trusted Source).

Furthermore, research published in 2020 found that taking 3 grams of D-aspartic acid did not affect
testosterone levels in humans, while taking 6 grams appeared to reduce its levels (7).

Overall, research into whether D-aspartic acid can help people with low testosterone or impaired sexual
function appears inconclusive.

PAGE | 25
 SUMMARY
D-Aspartic acid may work by stimulating some key testosterone-producing hormones.

Tribulus Terrestris

Tribulus terrestris is an herb that has been used for centuries in traditional medicine, and some scientists
have been investigating its effects on testosterone levels and sexual health.

Research has found that it can increase testosterone levels in animals, but it does not appear to have the
same effect in humans (10).

However, some evidence suggests that it may enhance sexual function and libido in both men and women
(11, 12).

SUMMARY
Tribulus may help enhance sexual function and libido, but it does not appear to increase testosterone levels.
Ginger

Ginger

Ginger is a common household spice that has played a role in alternative medicine for centuries.

It appears to have many potential health benefits, such as reducing inflammation and cholesterol levels. One
study in rats has suggested it may also boost testosterone (14Trusted Source).

In fact, several rodent studies have found that ginger positively affects testosterone levels and sexual function.
In one 30-day study, researchers found ginger increased testosterone and luteinizing hormone in rats with
diabetes (15Trusted Source).

In one study, the rats’ testosterone levels nearly doubled. Another research team found greater increases in
testosterone when they doubled the amount of ginger they gave the rats (16, 17).

In one of the few human studies, 75 men with infertility took a daily ginger supplement. After 3 months, they
experienced a 17% increase in testosterone levels, and their levels of luteinizing hormone had nearly doubled
(18).

When measuring sperm health, the researchers found several improvements, including a 16% increase in
sperm count (18).

PAGE | 26
More research on how ginger might benefit testosterone is needed. Still, eating ginger is safe, and it may
provide numerous other health benefits.

SUMMARY
Ginger may increase testosterone levels and sperm count in men with infertility. Studies investigating its
effects in healthy humans are needed.

DHEA

Dehydroepiandrosterone (DHEA) is a hormone that’s primarily produced by your adrenal glands.

It helps manage testosterone and estrogen levels. Many people supplement with DHEA, which is an anabolic
steroid, to boost testosterone.

Some research has suggested that taking DHEA supplements can boost testosterone levels, especially as
people age (19Trusted Source, 20Trusted Source).

However, as with most supplements, the results are mixed. Other studies using similar dosages have found
no effect (21Trusted Source, 22Trusted Source, 23Trusted Source, 24Trusted Source).

While the effects of DHEA on testosterone levels and athletic performance aren’t clear, the use of DHEA is
banned in professional sports (25).

As with some of the other supplements, it may benefit those with low DHEA or testosterone levels.

SUMMARY
Although DHEA is one of the most popular testosterone boosters on the market, research on its effects is
mixed.

Ashwagandha
Also known as Withania somnifera, ashwagandha is an herb used in ancient Indian medicine (28Trusted
Source).

Ashwagandha is primarily used as an adaptogen, meaning it helps your body handle stress and anxiety
(29Trusted Source).

One study tested its benefits on sperm quality in men with infertility.

After taking 5 grams per day for 3 months, the participants experienced a 10–22% increase in testosterone
levels. In addition, the partners of 14% of the participants became pregnant (30Trusted Source).

PAGE | 27
Another study suggested ashwagandha increases exercise performance, strength, and fat loss while boosting
testosterone levels (31Trusted Source).

Currently, it seems likely that ashwagandha could help increase testosterone levels in stressed individuals,
possibly by reducing the stress hormone cortisol.

SUMMARY
Research shows ashwagandha may help increase testosterone levels, as well as improve sexual function and
body composition.

The bottom line

Testosterone is crucial for many aspects of sexual health and body composition.

A wide range of testosterone-boosting supplements are available, but only a few have significant research to
support their use.

Most of these supplements will likely only have noticeable benefits in individuals with fertility issues or low
testosterone levels.

Some also appear to benefit competitive athletes or dieters, who often experience significant decreases in
testosterone due to restrictive or stressful regimens (32Trusted Source).

Many supplements may also work for healthy and active individuals, such as weightlifters, but there’s not yet
enough evidence to confirm this. In addition, the long-term safety of using most of these supplements has
not been established.

TAKE CONTROL OF YOUR TESTOSTERONE LEVELS NOW

After reading this eBook, I hope you appreciate that you are in control of your body and can choose to do
something about your testosterone health.

Don’t wait another second: take a walk, breathe deeply, clean out some unhealthy food from your pantry and
refrigerator, cut your alcohol consumption and see what happens!

You are the captain of your ship and you get to decide if it’s the Titanic or the most advanced, well-equipped
aircraft carrier in the world!

I’ve designed a complete system called The M-series Fitness System For Men that covers all aspects of
addressing your overall health, specifically related to boosting your testosterone naturally.

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I hope this book serves you well! Please feel free to reach out if you need any further assistance or want more
information about joining the @over40shealthsupportgroup Community.

* If you are interested in learning more about how to join my program please e-mail me at fitnessplusdxb@
gmail.com

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 07
Endnotes
1 Low Testosterone Levels Can Improve With Weight Loss, Exercise [Internet]. Medscape. Available from:
https://www.medscape.com/viewarticle/766459
2 Publishing H. Obesity: Unhealthy and unmanly - Harvard Health [Internet]. Harvard Health. 2020. Available
from: https://www.health.harvard.edu/mens-health/obesity-unhealthy-and-unmanly
3 Weiss, L.W., Cureton, K.J. & Thompson, F.N. Comparison of serum testosterone and androstenedione respons-
es to weight lifting in men and women.
4 4G, Tavli T. Serum testosterone, growth hormone, and insulin-like growth factor-1 levels, mental reaction
time, and maximal aerobic exercise in sedentary and long-term physically trained elderly males. Int J Neuros-
ci. 2004;114(5):623-637.
5 5HAWKINS V, FOSTER-SCHUBERT K, CHUBAK J, SORENSEN B, ULRICH C, STANCYZK F et al. Effect of Exer-
cise on Serum Sex Hormones in Men. Medicine & Science in Sports & Exercise. 2008;40(2):223-233.

6 6Vaamonde D, Da Silva-Grigoletto M, García-Manso J, Barrera N, Vaamonde-Lemos R. Physically active men

show better semen parameters and hormone values than sedentary men. European Journal of Applied Physi-
ology. 2012;112(9):3267-3273.

7 Kumagai H, Zempo-Miyaki A, Yoshikawa T, Tsujimoto T, Tanaka K, Maeda S. Lifestyle modification increas-

es serum testosterone level and decrease central blood pressure in overweight and obese men. Endocr J.
2015;62(5):423‐430. doi:10.1507/endocrj.EJ14-0555
8 8Wittert G. The relationship between sleep disorders and testosterone in men. Asian Journal of Andrology.
2014;16(2):262.

9 Barrett-Connor E, Dam T, Stone K, Harrison S, Redline S, Orwoll E. The Association of Testosterone Levels with
Overall Sleep Quality, Sleep Architecture, and Sleep-Disordered Breathing. The Journal of Clinical Endocrinol-
ogy & Metabolism. 2008;93(7):2602-2609.

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10 Axelsson J, Ingre M, Akerstedt T, Holmbäck U. Effects of acutely displaced sleep on testosterone. J Clin Endo-
crinol Metab. 2005;90(8):4530-453515914523

11 Lado-Abeal J, Prieto D, Lorenzo M, Lojo S, Febrero M, Camarero E et al. Differences between men and wom-
en as regards the effects of protein-energy malnutrition on the hypothalamic-pituitary gonadal axis. Nutri-
tion. 1999;15(5):351-358. Also ESASHI T, SUZUE R, LEATHEM J. Influence of dietary protein depletion and
repletion on sex organ weight of male rats in relation to age. Journal of Nutritional Science and Vitaminology.
1982;28(2):163-172.

12 Jensen TK, Priskorn L, Holmboe SA, et al. Associations of Fish Oil Supplement Use With Testicular Function in
Young Men. JAMA Netw Open. 2020;3(1):e1919462. doi:10.1001/ jamanetworkopen.2019.19462
13 13Thomson C, Chisholm A, McLachlan S, Campbell J. Brazil nuts: an effective way to improve selenium status.
The American Journal of Clinical Nutrition. 2008;87(2):379-384.
14 14Scott, Macpherson, Yates, Hussain, Dixon. The effect of oral selenium supplementation on human sperm
motility. BJU International. 1998;82(1):76-80.

15 15The Effect of Magnesium, Zinc, and Selenium, Used Alone or in Combination, on Strength and Anabolic Hor-
mone Levels in Rats, Kazim Sahin, Cemal Orhan, Mehmet Tuzcu, Nurhan Sahin, Sarah Sylla, Sara Perez Ojalvo,
and James KomorowskiThe FASEB Journal
2019 33:1_supplement, 839.7-839.7

16 16Balunas M, Su B, Brueggemeier R, Kinghorn A. Natural Products as Aromatase Inhibitors. Anti-Cancer

Agents in Medicinal Chemistry. 2008;8(6):646-682.

17 17Chen S, Oh SR, Phung S, et al. Anti-aromatase activity of phytochemicals in white button mushrooms (Agar-
icus bisporus).

18 18Banihani S. Mechanisms of honey on testosterone levels. Heliyon. 2019;5(7):e02029.

19 19Banihani S. Effect of ginger ( Zingiber officinale ) on semen quality. Andrologia. 2019;51(6):e13296.

20 20Mares, W. and Najam, W. (2012). The effect of Ginger onsemen parameters and serum FSH, LH & testoster-
one ofinfertile men. Tikrit Medical Journal., 18(2): 322-329.

21 Ibid.
22 Dillingham B, McVeigh B, Lampe J, Duncan A. Soy Protein Isolates of Varying Isoflavone Content Exert Minor
Effects on Serum Reproductive Hormones in Healthy Young Men. The Journal of Nutrition. 2005;135(3):584-
591.
23 23Sierksma A, Sarkola T, Eriksson C, Gaag M, Grobbee D, Hendriks H. Effect of Moderate Alcohol Consumption
on Plasma Dehydroepiandrosterone Sulfate, Testosterone, and Estradiol Levels in Middle-Aged Men and Post-
menopausal Women: A Diet-Controlled Intervention Study. Alcoholism: Clinical and Experimental Research.
2004;28(5):780-785.

24 24Demark-Wahnefried W, Price DT, Polascik TJ, et al. Pilot study of dietary fat restriction and flaxseed supple-
mentation in men with prostate cancer before surgery: exploring the effects on hormonal levels, prostate-spe-
cific antigen, and histopathologic features. Urology. 2001;58(1):47‐52. doi:10.1016/s0090-4295(01)01014-

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 7

25 Schulz P, Walker JP, Peyrin L, Soulier V, Curtin F, Steimer T. Lower sex hormones in men during anticipatory
stress. Neuroreport. 1996;7:3101–3104.

26 Brownlee KK, Moore AW, Hackney AC. Relationship between circulating cortisol and testosterone: influence of
physical exercise. J Sports Sci Med. 2005;4(1):76-83. Published 2005 Mar 1.
27 27Shores MM, Sloan KL, Matsumoto AM, Moceri VM, Felker B, Kivlahan DR. Increased incidence of diag-
nosed depressive illness in hypogonadal older men. Arch Gen Psychiatry (2004) 61(2):162– 7.10.1001/arch-
psyc.61.2.162. Also Joshi D, van Schoor NM, de Ronde W, Schaap LA, Comijs HC, Beekman AT, et al. Low free
testosterone levels are associated with prevalence and incidence of depressive symptoms in older men. Clin
Endocrinol (Oxf) (2010) 72(2):232–40.10.1111/j.1365- 2265.2009.03641.x and Schweiger U, Deuschle M,
Weber B, Korner A, Lammers CH, Schmider J, et al. Testosterone, gonadotropin, and cortisol secretion in male
patients with major depression. Psychosom Med (1999) 61(3):292–6.10.1097/00006842-199905000-
00007

28 28Depressed Men Have Lower Testosterone Levels [Internet]. Medscape. 2020 [cited 9 June 2020]. Available
from: https://www.medscape.com/viewarticle/547830

29 29Ibid.

30 30Radwan M, Jurewicz J, Polańska K, et al. Exposure to ambient air pollution--does it affect semen quality
and the level of reproductive hormones?
Ann Hum Biol. 2016;43(1):50-56. doi:10.3109/03014460.2015.1013986

31 31Meeker JD, Hauser R. Exposure to polychlorinated biphenyls (PCBs) and male reproduction. Syst Biol
Reprod Med. 2010;56(2):122‐131. doi:10.3109/19396360903443658. Also Goncharov A, Rej R, Negoita
S, Schymura M, Santiago-Rivera A, Morse G, et al. 2009Lower serum testosterone associated with elevated
polychlorinated biphenyl concentrations in Native American men. Environ Health Perspect 1171454–1460.;
10.1289/ehp.0800134 and Schell L, Gallo M, Deane G, Nelder K, DeCaprio A, Jacobs A. Relationships of Poly-
chlorinated Biphenyls and Dichlorodiphenyldichloroethylene ( p,p’ -DDE) with Testosterone Levels in Adoles-
cent Males. Environmental Health Perspectives. 2014;122(3):304-309.
32 32Phthalates [Internet]. U.S. Food and Drug Administration. 2020 [cited 10 June 2020]. Available from:
https://www.fda.gov/cosmetics/cosmetic-ingredients/phthalates

33 33Barlow NJ, Phillips SL, Wallace DG, Sar M, Gaido KW, Foster PM. Quantitative changes in gene expres-
sion in fetal rat testes following exposure to di(n-butyl) phthalate. Toxicol Sci (2003) 73:431– 4110.1093/
toxsci/kfg087. Also Heindel JJ, Powell CJ. Phthalate ester effects on rat Sertoli cell function in vitro: effects
of phthalate side chain and age of animal. Toxicol Appl Pharmacol (1992) 115:116–2310.1016/0041-
008X(92)90374-2

34 34John D. Meeker, Kelly K. Ferguson, Urinary Phthalate Metabolites Are Associated With Decreased Serum
Testosterone in Men, Women, and Children From NHANES 2011–2012, The Journal of Clinical Endocrinology
& Metabolism, Volume 99, Issue 11, 1 November 2014, Pages 4346–4352
35 35Edwards TM, Moore BC, Guillette LJ., Jr Reproductive dysgenesis in wildlife: a comparative view. Int J An-
drol (2006) 29:109–2110.1111/j.1365-2605.2005.00631.x. Also Guillette LJ, Jr, Moore BC. Environmental
contaminants, fertility, and multioocytic follicles: a lesson from wildlife? Semin Reprod Med (2006) 24:134–
4110.1055/s-2006-944419

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36 36Aneck-Hahn NH, Schulenburg GW, Bornman MS, Farias P, de Jager C. Impaired semen quality associated
with environmental DDT exposure in young men living in a malaria area in the Limpopo Province, South Africa.
J Androl (2007) 28:423–3410.2164/jandrol.106.001701

37 37Nakamura D, Yanagiba Y, Duan Z, et al. Bisphenol A may cause testosterone reduction by adversely affect-
ing both testis and pituitary systems similar to estradiol. Toxicol Lett. 2010;194(1-2):16‐25. doi:10.1016/j.
toxlet.2010.02.002

38 38Scinicariello F, Buser M. Serum Testosterone Concentrations and Urinary Bisphenol A, Benzophenone-3,

Triclosan, and Paraben Levels in Male and Female Children and Adolescents: NHANES 2011–2012. Environ-
mental Health Perspectives. 2016;124(12):1898-1904.

39 39Kang KS, Che JH, Ryu DY, Kim TW, Li GX, Lee YS. Decreased sperm number and motile activity on the F1
offspring maternally exposed to butyl p-hydroxybenzoic acid (butyl paraben). J Vet Med Sci. 2002;64(3):227–
235. Also Oishi S. Effects of butyl paraben on the male reproductive system in mice. Arch Toxicol.
2002a;76(7):423–429.

40 40Meeker J, Yang T, Ye X, Calafat A, Hauser R. Urinary Concentrations of Parabens and Serum Hor-
mone Levels, Semen Quality Parameters, and Sperm DNA Damage. Environmental Health Perspectives.
2011;119(2):252-257. Also Scinicariello F, Buser M. Serum Testosterone Concentrations and Urinary Bi-
sphenol A, Benzophenone-3, Triclosan, and Paraben Levels in Male and Female Children and Adolescents:
NHANES 2011–2012. Environmental Health Perspectives. 2016;124(12):1898-1904.

41 41Feng Y, Zhang P, Zhang Z, Shi J, Jiao Z, and Shao B. 2016. Endocrine disrupting effects of triclosan on the
placenta in pregnant rats. PLoS One 11: e0154758. doi: 10.1371/journal.pone.0154758.

42 42Braunstein GD, Dahlgren J, Loriaux DL. Hypogonadism in chronically lead-poisoned men. Infertility.
1978;1(1):33-51.

43 43Yu T, Li Z, Wang X, Niu K, Xiao J, Li B. Wei Sheng Yan Jiu. 2010;39(4):413-415.

44 44Pilz S, Frisch S, Koertke H, Kuhn J, Dreier J, Obermayer-Pietsch B et al. Effect of Vitamin D Supplementation
on Testosterone Levels in Men. Hormone and Metabolic Research. 2010;43(03):223-225. Also Nimptsch K,
Platz E, Willett W, Giovannucci E. Association between plasma 25-OH vitamin D and testosterone levels in
men. Clinical Endocrinology. 2012;77(1):106-112.

45 45Chandra AK, Sengupta P, Goswami H, Sarkar M. Effects of dietary magnesium on testicular histology,
steroidogenesis, spermatogenesis and oxidative stress markers in adult rats. Indian Journal of Experimental
Biology. 2013;51(1):37–47.

46 46Brilla LR, Conte V. Effects of a novel zinc-magnesium formulation on hormones and strength. Journal of
Exercise Physiology Online. 2000;3(4):26–36.

47 47Naghii MR, Mofid M, Asgari AR, Hedayati M, Daneshpour MS. Comparative effects of daily and weekly
boron supplementation on plasma steroid hormones and proinflammatory cytokines. J Trace Elem Med Biol.
2011;25(1):54–58.

48 48Ibid.

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49 49Prasad AS. Discovery of human zinc deficiency: its impact on human health and disease. Advances in Nutri-
tion. Adv Nutr. 2013;4(2):176–90.

50 50Prasad A, Mantzoros C, Beck F, Hess J, Brewer G. Zinc status and serum testosterone levels of healthy
adults. Nutrition. 1996;12(5):344-348.

51 51Rao A, Steels E, Inder WJ, Abraham S, Vietta L. Testofen, a specialised Trigonella foenum-graecum seed ex-
tract reduces age-related symptoms of androgen decrease, increases testosterone levels and improves sexual
function in healthy aging males in a double-blind randomised clinical study. Aging Male. 2016;19(2):134–42.

52 52Wilborn C, Taylor L, Poole C, Foster C, Willoughby D, Kreider R. Effects of a Purported Aromatase and 5
a-Reductase Inhibitor on Hormone Profiles in College-Age Men. International Journal of Sport Nutrition and
Exercise Metabolism. 2010;20(6):457-465.

53 Fallah A, Mohammad-Hasani A, Colagar AH. Zinc is an Essential Element for Male Fertility: A Review of Zn
Roles in Men’s Health, Germination, Sperm Quality, and Fertilization. J Reprod Infertil. 2018;19(2):69-81.

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 ABOUT THE AUTHOR AND CREATOR
OF THE
The M45+ health & Fitness system

Dr Aleem Mirza has earned his reputation as practitsing physician, Osteopath and Musculoskeletal
Practitioner

In everything he does, Dr M puts forth 100% in the hopes that he can benefit men and women who care
enough about themselves and the people they love to do what it takes to “Live the Lifestyle.”

As a professional practitioner for over 25 years hea has advised consulted and treated thousands of patients.

As a Certified Personal trainer, Dr M has helped thousands of men and women transform their bodies and
their lives, and one of a few medically trained Master Trainers teaching others to become personal Trainers
and accredited by Active IQ in the UK becoming one of a handful of people in the industry. He has inspired
hundreds of men and women to address their health, fitness and wellbeing goals.

As a Professional, Dr M has been involved with many charities as well as the motivating ex offenders in UK
Prisons and following their release. He has worked with the Local community, gives motivational speeches
at schools and community events as well as coaching Elite Sportsmen and women.

More importantly than any business accolade Dr M is a devoted husband of over twenty five years to Bushera
and together they have raised three amazing humans Abdulkareem, Abdulazeem and Maryam.

A system targeting men and women over 45 based on 5 principles: Mindset, Movement, Mealplans, Motivation
& More supplementation. Each exercise lasts no more than 45 seconds and each exercise training session
no more than 45 minutes. A program designed for transformation in the body will be seen in a cycle of 45
days.

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