My Personal Testosterone Plan

Bluestone Health Group LLC

This is my personal plan with a few of the added options I do and cycle through every few months. It is designed to maximize testosterone, testosterone to DHT conversion, reduce aromatase, replenish nutrients related to testosterone production and maximize hair growth.

DIET. My diet is fairly simple. I follow a Paleo style diet that is pretty high in protein and limiting of the carbs. I do have carbs 1-2 days per week and I base this on the level of soreness I feel from working out. For simplicity, here are the following guidelines.

  • 1800-2200 calories per day

  • Macros: Protein 35-45%; Fat 35-45%; Carbs <29%

  • 1+ gallons of flat water per day

EXERCISE. I tend to lift weights and go to 3-4 CrossFit workouts a week at the moment. I make sure there is a minimum of one heavy back day and one heavy leg day every week. Some weeks have more than that. I did just start a 12 week weight lifting plan to build back strength and balance from the lack of gym access during quarantine in addition to the CrossFit workouts.

Rules for Exercise:

  1. Lift heavy weights. Perform ‘bang for the buck’ movements. Deadlift, Squat, Lunges, Presses (all angles), Rows, Pullups. Testosterone production responds to strength. BE STRONG!

  2. Avoid excessive cardio. Steady state cardio increases stress hormone production and suppresses sex hormone production. This is generally the exact opposite reaction most men want from exercise

  3. Eat something post workout. When you have a post workout shake or meal it signals to your body the workout is over. Workouts are a form of stress. You must tell your body (with food) the stressor (workout) is over.

  4. 4 Days a Week. MINIMUM.

SUPPLEMENT PLAN. This section will detail my basic supplement plan along with a number of variations. The variations portion I rotate through every 2-3 months with the following themes, inflammation, detox and testosterone production.

Breakfast:

Meal 2:

Meal 3:

Meal 4:

Variation Supplements: These can be rotated or used as per your priority

  • Advaclear - 3 per dose - This is the detoxification support.

  • Inflavonoid Intensive Care - 3 per dose - This is the inflammation support.

  • Testralin - 3 per dose - This is the testosterone production and support. This would be your priority variation in all hair loss plans, over the other two.

Yes, this may look ambitious because it is. I can honestly say my life began to change when I started this. My strength came back, hair stopped thinning and over the last year began growing back, my body changed for the better and my outlook and mood shifted.

The supplement plan above is all hyperlinked to my store and everything is available to purchase. If anyone has any questions, please feel free to reach out to me here.

Happy Testosterone Boosting!