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Index
Introduction
Chapter 1. Testosterone: The Super Hormone
Testosterone Production
Signs You Have Low Testosterone
The Importance of Testosterone
In the Womb
During Childhood and Puberty
During Adult Life
Other Functions
The Benefits of Testosterone
The Myths about Testosterone
The Facts about Testosterone
Chapter 2. Testosterone Testing
Causes of Low Testosterone Levels
Causes of High Testosterone Levels
Chapter 3. Body Systems
Endocrine System
Cortisol
The Hypothalamic-Pituitary-Adrenal (HPA) Axis
Growth Hormone
Chapter 4. Essentials of Nutrition
Body Fat
Cholesterol
Intermittent Fasting (IF)
Macronutrients
Soy
A Caution on Supplements
Benefits of Natural Testosterone Supplements
Recommended Natural Testosterone Supplements
TestoFuel
BSN Evotest
MusclePharm Battle Fuel XT
Cellucor P6 Black
PharmaFreak Test Freak
Herbal Supplements
Ginseng
Withenia somnifera
Pinus pinaster
Puncturevine (Tribulus terrestris)
Chrysin
Horny Goat Weed (Epimedium)
Bulbine natalnensis
Saw Palmetto
Chapter 5. Maximize Your T Levels with Training
Neuromuscular Training
Deadlifts: The King of All Movements
Training for Endurance Athletes
Training Tips
Train in the Afternoon or Evening
Counter Your Exposure to Free Radicals
Train with Both Quality and Quantity
Be Fat-Adapted
Sleep, Sleep, Sleep!
Practice Intermittent Fasting
Be Patient
Chapter 6. The Testosterone Boosting Training Plan
Get Some Sun
Get a Pedometer
The T Plan for Beginners
Workout 1: Core, Chest, and Shoulders
Workout 2: Arms, Back, and Legs
The T Plan for Experienced Exercisers
Workout 1: Core, Chest, and Shoulders
Workout 2: Arms, Back, and Legs
The T Plan for Experts
Workout 1: Core, Chest, and Shoulders
Workout 2: Arms, Back, and Legs
Chapter 7. The Testosterone Boosting Nutrition Plan
The 7 Steps and Tips in the Testosterone Nutrition Plan
Step 1: Consider Your Calories
Step 2: Consume Adequate Carbohydrates
Step 3: Pick Your Protein
Step 4: Focus On Healthy Fat
Step 5: Work On More Workout Shakes
Step 6: Veggies Mean Victory
Step 7: Avoid Too Much Alcohol
Chapter 8. Testosterone Boosting Ingredients
Tuna
Asparagus
Pineapple
Dark Chocolate
Oils
Citrus Fruits
Celery
Grass-Fed Meats
Animal Livers & Hearts
Avocado
Eggs
Banana
Pomegranate
Watermelon
Garlic
Ginger
Onion
Mushroom
Yogurt/ Kefir
Kelp
Spinach
Honey
Dry Fruit
Sea Salt
Parsley
Pepper
Oyster
Chapter 9. Testosterone Boosting Recipes
Avocado Devilled Eggs
Spinach & Cabbage Salad
Mushrooms with Garlic
Fruit Salad with Chocolate Sauce
Mutton Liver Pilaf
Brussels Sprout & Cabbage Salad
Citrus Popsicles
Ginger Oysters
Crunchy Asparagus Sticks
Chapter 9. Sample Meal Plan
Breakfast
Morning Snack
Lunch
Pre-Workout Snack
Post-Workout Snack
Dinner
Evening Snack
Two Alternatives
Special Topics
Sleep
Sexual Performance
Cold Showers
Alcohol
Glossary
Conclusion
Key Takeaways from this Book
How to Put this Information into Action
Resources for Further Reading
Book Preview
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