Men of /pol/, you need to sort out your testosterone so you

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>Contradicting studies on tobacco and T (so stop listening to the tobacco shills here):
http://www.hormones.gr/8449/article/cigarette-smoking-has-a-positive-and%E2%80%A6.html
https://www.ncbi.nlm.nih.gov/pubmed/19473474
http://www.biomed.cas.cz/physiolres/pdf/62/62_67.pdf
https://academic.oup.com/humrep/article/17/12/3275/569627/Smoking-sperm-quality-and-testosterone-level#ref-9
https://www.eurekalert.org/pub_releases/2012-06/tes-dtl062212.php
http://www.clinsci.org/content/100/6/661
http://www.bioline.org.br/request?bk08005
http://www.iasj.net/iasj?func=fulltext&aId=5261

>Alcohol lowers T (proportionally to consumption):
https://www.ncbi.nlm.nih.gov/pubmed/6443186
https://www.ncbi.nlm.nih.gov/pubmed/11912073
http://jpet.aspetjournals.org/content/202/3/676.short
http://www.sciencedirect.com/science/journal/07418329?sdc=1
https://www.ncbi.nlm.nih.gov/pubmed/19450718
https://www.ncbi.nlm.nih.gov/pubmed/9046385
https://www.ncbi.nlm.nih.gov/pubmed/17349749
http://www.ijpp.com/IJPP%20archives/2006_50_3/291-296.pdf
http://onlinelibrary.wiley.com/doi/10.1097/01.ALC.0000125356.70824.81/abstract
https://www.ncbi.nlm.nih.gov/pubmed/23470309
http://onlinelibrary.wiley.com/doi/10.1111/j.1530-0277.1996.tb01676.x/abstract

>More on how to boost T
https://web.archive.org/web/20170714220823/https://www.jackedfactory.com/how-to-boost-testosterone/
https://web.archive.org/web/20170113112620/https://www.anabolicmen.com/how-to-increase-testosterone-levels-naturally/

>Interesting Video
https://www.youtube.com/watch?v=kkxDEDEYOsU&t=2s

>The myth of low IQ and T: the study was done on NIGGERS:
https://robertlindsay.wordpress.com/2014/08/13/high-testosterone-linked-to-lowered-iq/

>TestShock Program
mega:#!agBlXbYY!fxc5wrWrd9oqFeD-vGnhhAeINW2Xxo8GqiRC3G2Dt28

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EXERCISE
>bu-but I have a gunz, I don't need to workout
>MUH FACE, LIFTING IS ONLY FOR FACELETS!!!
>kek, exercise is for brainlets, it literally has no benefits and makes you dumb
stfu

Benefits of exercise:
>http://www.webmd.com/fitness-exercise/features/7-invisible-ways-exercise-improves-your-life
>http://www.webmd.com/men/features/10-health-benefits-regular-exercise-men
>http://www.webmd.com/fitness-exercise/news/20150622/benefits-exercise-insulin-fat

On Traditional Cardio:
>Traditional cardio refers to a steady state of intensity that is held for the duration of the session
>At its worst, excess traditional cardio "eats" lean muscle and creates a destructive pattern of slow metabolic rate and a yo-yo'ing body weight.
>Excess traditional cardio leads to muscle loss which inhibits natural hormone production. Aerobic workouts also elevate cortisol levels.
>However, traditional cardio (when done on moderation, for around 45 min per session) improves brain metabolism, grey matter and neurogenesis on the hippocampus (STUDY: Effects of aerobic exercise on brain metabolism and grey matter volume in older adults: results of the randomised controlled SMART trial)
>The best kind of cardio to avoid overtraining is brisk walking or rope jumping (if you have the skills)

On Strength Training Routines:
>StrongLifts https://stronglifts.com/
>5/3/1 https://www.t-nation.com/workouts/531-how-to-build-pure-strength
>Boring But Big https://www.t-nation.com/workouts/boring-but-big-3-month-challenge

>Other Schemes:
https://www.t-nation.com/training/5-best-loading-schemes-for-size-strength
https://www.t-nation.com/training/best-set-and-rep-scheme-for-your-goal
https://www.t-nation.com/training/22-proven-rep-schemes
https://www.t-nation.com/training/8-6-3-for-size-and-strength
https://www.t-nation.com/training/wave-ladders-for-maximum-strength
https://www.t-nation.com/workouts/8-week-basic-strength-plan

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>>135771661
kek, also eat like a white man

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>>135771924
exercise is also important.

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>>135772147

>>135771661
I'm glad I did power lifting in hs and college, I made a habit of eating right. Don't work out anymore though, but I work outside on a farm so I'm at least somewhat healthy.

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Fuck, I forgot to add this link on how exercise benefits your cognitive abilities
http://consciouslifenews.com/new-finding-different-types-exercise-affect-different-parts-brain/11121031/

>>135771740
Benefits of exercise:
>become better fag bait
On Strength Training Routines:
>start with narrow carrots and work up to large zucchini
Fuck off Fashy faggot.

>>135773231
>that flag
>that post

>>135773176
Thats a good chart indeed. Also nice thread there op, you even used my testosterone pastebin, pretty nice. Gone even beyond that. Its also very nice. I also read the way of men and am watching the jack donovan vid. I worked tirelessly on the diet chart for whites while battling the evil vegetarians on /fit/ the last month. Use it well, as it will also give you bigger gainz, and test.

Interesting article and video for the muh exercise is for low IQ faggits:
>Train like an astronaut (NASA)
https://www.nasa.gov/content/train-like-an-astronaut-with-mike-hopkins

Somebody post that picture about how generally all races share a common ancestor, except nignogs.

>>135771661
>so you can effectively fight against ZOG
why should I? why do I need to? Why should I care?

>>135775331
Your soul is not part of some other world, it is not untouchable. Your soul is part of your brain and your brain can be touched, with chemicals, with lethal force, with sports and with many things really.

To make it perform at its peak is what is required in this war, there need to be strong white soldiers. It even helps with shitposting you know.

Many things here mentioned will make you stronger and more efficient at life.

Why settle to only perform at 40%? If you can perform at 100% for the same duration of time in your life. Much more happiness, much more joy can be attained that way.

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>>135771740
>>135771692
>>135771661
all has been mentioned so far. dont eat sugar, dont eat fast food, prep your own meals. bump for testosterone
>eat, train, sleep, repeat
DONT USE JUICE/GEAR/STEROIDS unless you worked out for at least 2-3 years. even then, inform yourself about the benefits AND the risks AND how to get off of it with Tamox or Clomid. Pic related

hey op, you should read into ketogenic diets. lots of lots of benefits on the human body. if done right you can build muscle and lose fat simoultaneously w/o the use of any roids
sci-hub is your friend

>>135776693
I didn't mention it because the goal of the thread is to make them get the health benefits of exercise. I'm not really interested if they want to be bodybuilders or elite athletes or something like that

>>135776960
Enjoy running off cortisol until you eventually crash. Ketogenic diet has its uses in short term but not worth it in the long term. Nutritious high sugar low fat is far more sustainable.

>>135777020
okay, i get you. then leave nutrition to me and you could keep these threads up for excercise. need to prepare some spoonfeeding since polacks tend to be lazy sometimes..

According to a pajeet Harvard researcher 65% of a us males xenoestrogen intake comes from dairy. Stop drinking milk, it's entirely estrogen, sugar and carbs. Surprised OP was not open and honest about the milk jew. The zog fights hard to keep you drinking milk, we have more milk shills in testosterone threads than fucking cigarette shills. They give the hormones to cows to make them produce.

Alcohol is also for fucking pussies and is scientifically proven to increase estrogen. You're not a big strong man for drinking and smoking, that shit makes you weaker.

>>135771661
How effective is abstaining from masturbation?

>>135771924
Broscience is garbage

>>135777397
shill detected!!!
theres a recent study from 2014, done over 1 and 2 years with around 30 children that have epilepsy. blood was better after doing keto, most of them had 50% less epilepsy, some even had 0 epylepsys. high sugar will keep your insulin level high which is bad cuz its THE storage hormone in our body. in combination with high sugar and low fat causes inflammation and cancer. fuck off and go eat your rotten soy products

>>135777397
talkin bout cortisol.. you know how to push your levels? by eating fucking EGGS nigga. full of cholesterol and with this your body can make its own cortisol.
biochemical-pathways.com

>>135777856
Have you considered the effects of prolonged oxidative stress hrough sustained excessive lipoysis? Are you absolutely SURE you know what you're putting yourself into? Ketosis is a back-up mechanism for your body. It's not a state you're meant to be in for months or years.

> with high sugar and low fat causes inflammation and cancer.

Fructose and glucose are some of the best things you can ingest to lower inflammation.

>>135777684
Masturbation itself does nothing, but abstaining for a week does (at day 7 your T is significantly higher, then it returns to baseline)
Then after 3 weeks of abstaining your T gets somewhat higher
After that, it's unknown what happens (in people with erectile dysfunction, their T gets lower after 3 months of absence)

Sources:
http://joe.endocrinology-journals.org/content/52/1/51.short
http://onlinelibrary.wiley.com/doi/10.1046/j.1365-2605.1999.00196.x/full
https://www.ncbi.nlm.nih.gov/pubmed/11760788
https://www.ncbi.nlm.nih.gov/pubmed/12659241

Now sex is a different thing, it always boost your T
Sources:
https://www.ncbi.nlm.nih.gov/pubmed/1529008
https://www.ncbi.nlm.nih.gov/pubmed/7069152
https://www.ncbi.nlm.nih.gov/pubmed/11247105

And porn is alwasy bad. (see yourbrainonporn.com)

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>>135778630
its the opposite nigga. fructose goes directly to your liver and is transformed into shitty triglycerides that fuck with your body. fuck off nigga and eat your rotten soy. here you go:
https://www.cropscience.bayer.us/news/press-releases/2017/03022017-bayer-and-libertylink-soybeans-help-protect-hearts-in-americas-heartland
taking a look at biochemical-pathways.com shows exactly that your talking bs. fats are the favourite energysource of the human body, not your carbs. live forever with fat and protein or die slow and painfully with sugar and lowfat

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This is how the world works
There is very little we can do about it.
We are just unlucky to be born at the wrong moment.
I agree we have reached an all time low, maybe even done some permanent damage with the migrations and social acceptence on a million levels.
This sounds over exaggerated but... we need some kind of Hitler or Alva to repair this shit. Or take it and leave it and make sure shit doesnt get even worse.

>>135778974
I know about porn.
Too bad that the study is only in people with erectile dysfunction. It seems the best way to know is experimenting. Are there any easier options to knowing if one has high or low T levels instead of having to refer to a specialist?

>>135780162
There are signs, but one cannot know how high his T is based on those signs
>beard growth
>voice tone
>alpha attitude
>bodyfat (low T skinny faggits cant still have low bodyfat)
>body hair
>odor
>chiseled face (cheekbones, jawline, etc)
>wide shoulders

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>>135780155
We are the little offshoots of evolution who in between the major trends saw that it was bad, and did not want it to happen to them. Well many whites are like that. Instead of attaching themselves to the cycle, some managed to get out of it. This thread is the proof just of that. I personally was not born in good times, so I may have been primed from an early age for this. But many on this board may have been born under that still.

Those who were awakened somewhere along the line, maybe with gamergate, or something else. And wanted to undo the cycle.

For these people, these tools must be used, these people must be nourished as their DNA may be a novel thing that could be extremely important for a sustained civilization (so that we may go inna space, which requires just that, sustained multi generational sanity)