This lifestyle guide and supplement plan uses the same exact methods used by
top leading Testosterone Replacement Therapy doctors to increase testosterone in men who are not open to injectable or prescription drugs.

I am not against those, however being a professional athlete, i’ve never wanted to cheat. Also when you’re on the edge of BIGGER promotions like the UFC, well you never know when you’ll get the call, and be tested.

So i started studying, took some courses, paid for some mentors, and ended up becoming buddies with a hormone doctor to billionaire’s. So we started putting the pieces to the puzzle of my own career. Though measured and refined by cutting edge science, these methods actually have their roots in the practices of traditional fitness figures like Eugene Sandow and Jack Lalanne, who used these very methods to boost testosterone and build insanely lean and muscular physiques in the age before steroids even existed.

By following this quick, and easy guide, and then integrating these habits into your daily routine, you can significantly optimize and increase your testosterone levels naturally just like i have.

One more thing, If you’re not a professional athlete and getting tested i would highly suggest talking to a TRT clinic, and getting on the TRT and peptide train! This is not a bad thing as much as your Family doctor, wife, or the world tells you it might be. Trust me! They dont know shit! This is much needed, and one of the best things you can ever do for yourself as man. Your wife will thank you later, i promise you that!

HEAD TO GAMEDAY KELOWNA – https://kelowna.gdref.ca/?ref_id=michael-hill
Fill this out and GAME ON!

If you live in British Columbia you can still use the link above. You do not have to be from Kelowna.

Now here you go! Enjoy:

Resistance Training

• Engage in moderately heavy to heavy weight training 3-4 times per week
• Focus on primary compound movements like deadlifts, squats and pull-ups
• Include short, high intensity cardio sessions like sprints on an assault bike,
  rower, cycle or hill sprints 1-2 times per week.
• Keep training sessions under 60-75 minutes to avoid cortisol spikes
  

Nutrition

• Maintain a balanced diet with adequate protein, healthy fats, and complex
  carbohydrates
• Include zinc-rich foods like oysters, beef, and pumpkin seeds
• Consume cruciferous vegetables to support healthy estrogen metabolism

Sleep Optimization

• Aim for 7-9 hours of quality sleep per night
• Maintain a consistent sleep schedule
• Create a dark, cool sleeping environment
• Avoid blue light exposure 1.5-2 hours before bedtime
• Take naps whenever possible. Napping is one of the top overall things you can do to support hormone health.

Stress Management

• Practice daily meditation or mindfulness exercises
• Engage in regular physical activity to reduce stress
• Limit caffeine intake, especially in the afternoon
• Incorporate relaxation techniques like deep breathing or yoga

Light Exposure

• Get 10-20 minutes of direct sunlight exposure early in the day
• Use bright artificial light if sunlight is not available
• Minimize blue light exposure in the evening

Breathing Techniques

• Practice nasal breathing throughout the day
• Incorporate box breathing or other controlled breathing exercises

Supplement Stack:
I strongly recommend sourcing all of these from a clean, third-party tested source. Many brands offer underdosed or tainted supplements, so it’s worth a few minutes to do some research on where your supplements are coming from.

My favorite brand is LOST EMPIRE HERBS ( If you’ve read this far this is your golden little nugget)

AM: -3mg Boron -5,000 IU Vitamin D3 -5mg creatine monohydrate -200 mcg Vitamin K2 -15mg Zinc

PM: -3mg Boron -400mg magnesium glycinate -3,600mg fish oil -15mg Zinc -3,000mg Glycine -1-5mg Melatonin

For an EXTRA Boost: -400mg Tongkat Ali daily – 400mg of Cistanche -400-600 mg Fadogia Agrestis daily, cycled for 8-12 weeks on, followed by a 3-4
weeks off.

Ideal Daily Schedule

-5:30 AM – Wake up, hydrate with 16 oz of water with ¼ to ½ teaspoon of pink salt or celtic salt (optional: squeeze of lemon) -6:00 AM – 10-minute meditation or breathwork

-6:15 AM – 15-minute walk outside for circulation and sunlight exposure -6:55AM – Take AM Supplements:
•3mg Boron
•5,000 IU Vitamin D3
•5mg creatine monohydrate
•200 mcg Vitamin K2
•15mg Zinc

-7:00 AM – Nutritious breakfast high in protein and healthy fats

-8:00 AM – 12:00 PM – Work/daily activities (practice nasal breathing and
mindfulness throughout)

-12:00 PM – Lunch with a balance of protein, moderate amount of complex carbs and large serving of vegetables

-12:30 PM – Short walk outside for additional light exposure and fat burning -1:00 PM – 5:00 PM – Work/daily activities

-5:30 PM – MMA/Kickboxing/Jiujitsu/Resistance Training
•Focus on compound movements and short bursts of high intensity cardio (for
example: 10 second sprint followed by 50 seconds light activity on hill sprints or zero-impact cardio machine – repeat five to seven times)

– 8:00 PM – Protein rich meal, and leisure time (avoid blue light)

-8:30 PM – Begin winding down, dim lights -9:00 PM – 10-minute meditation or stretching

-9:30 PM – Prepare for bed, ensure bedroom is dark and cool
-9:35 PM – Take PM Supplements:
•3mg Boron
•400mg magnesium glycinate
•3,600mg fish oil
•15mg Zinc
•3,000mg Glycine
•5mg Melatonin –

10:00 PM – Sleep

This is NEVER perfect, but i hit this about 90% of my week. If i miss, i don’t let it bug me or throw me off. Make it part of your routine, and hit it the best you can!

Im tired…its past my bedtime.

Good luck men!

Ps.. click the link and have a chat with my boys at GAMEDAY Kelowna. https://kelowna.gdref.ca/?ref_id=michael-hill