BC HOW TO BOOST TLEVELS

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JACK BLY
@TheJackBly 2 years, 10 months ago 259 views

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Give me 2 minutes and I’ll show you how to skyrocket your testosterone naturally:

In today’s America, around 24% of men have low testosterone.

This leads to…

• Fatigue
• Moodiness
• Depression
• Strength loss
• Decreased focus
• Erectile dysfunction
• Decreased sex drive

Here are the step to take to max your testosterone:

1. Get 7-8 hours of sleep

Studies have shown, 5 hours of sleep can decrease testosterone levels by 10%-15%.

There are 3 main factors influencing your sleep:

1. Light
2. Comfort
3. Temperature

Here’s how to fix them:

7 ways to help you get quality sleep tonight:

1. Use blackout curtains
2. Use a weighted blanket
3. Take magnesium glycinate
4. Take a hot shower before bed
5. Avoid blue light 1 hour before bed
6. Get 15+ minutes of morning sunlight
7. Set the temperature between 60º-67º F

2. Lower you body fat

In fat tissue, testosterone changes into the female hormone, estrogen.

Too much fat = More of this conversion.

To keep your testosterone high, keep your body within the 10%-15% range.

5 easy ways to lose fat:

1. Get enough sleep
2. Walk 10K steps/day
3. Lift weights regularly
4. Eat a high protein diet
5. Drink 3-4 liters of water/day

3. Get vitamin D

Studies show, sunlight can increase testosterone by as much as 69%.

To benefit from this, aim to get 1 hour of sunlight a day.

If you weather doesn’t permit, supplement with 400–2,000 IU of vitamin D per day.

More from JACK BLY

JACK BLY
@TheJackBly

I went from "shyest man alive" to speaking on stage.

If you're a man struggling with confidence, read this:

I was arguably the shyest man alive.

I feared rejection
I rarely spoke up
I barely made new friends or approached women

People told me to my face "why do you never talk?"

Today I've realized the root of why I was so shy (you may have a huge epiphany moment reading this)...

As humans, we have a strong instinct to be liked by the people around us.

You see, 2000 years ago roaming the earth in tribes, you NEEDED to be liked or else you'd get kicked from your tribe, and face the mountain lions, disease, & conditions by yourself (basically meant death).

My route to achieve this human instinct - to be liked, was speak as little as possible.

Other people take a different route - speak as much as possible.

But at the end of the day, we are all aiming to be liked.

Now, I knew the root cause... how did I overcome this lack of confidence?

1st - you must accept shyness does not serve you.

Once you fully accept this and are open to change, there are 7 keys I identified that helped me become confident.

Here are the 7 keys to confidence:

JACK BLY
@TheJackBly

10 habits that’ll get you ahead of 98% of men in their 20s:

Morning sunlight.

Sunlight sends a “wakeup” signal to your brain, triggering a release of hormones.

This results in:

• Better focus
• Boost in mood
• An easier time falling asleep at night

To maximize this effect, get 15 minutes of sunlight within the 1st hour of waking.

Avoiding blue light at night.

Although light is beneficial during the day, it can disrupt your sleep at night.

This is because light from:

• TVs
• Phones
• Artificial lights

Signal your brain that it’s daytime, which suppresses your sleep hormone, melatonin.

To prevent from light disrupting your sleep, avoid screens and bright lights 1-2 hours before bed.

If you have to be around light or use tech, use a pair of blue-blocking glasses.

This will ensure you fall asleep easier and wake up feeling refreshed.

Hydrating.

Drinking enough water is crucial to:

• Boost focus
• Improve sleep
• Improve mood
• Prevent infections
• Keep joints lubricated
• Deliver nutrients to cells
• Regulate body temperature
• Keep organs functioning properly

Drink .5-1 oz per lb of bodyweight.

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JACK BLY
@TheJackBly

How to enter monk mode and do focus better than 97% of people:

Want to know the 1 secret ingredient every single successful person has?

It’s not time.
It’s not luck.
It’s not money.

It’s something makes them stronger than 99% of the population.

Effort multiplied by consistency.

They show up every day without fail.

We have to focus our efforts on meaningful goals to become successful.

Here are 4 things you can start doing right now to achieve maximum productivity:

1) Cutting the bullshit

What do you think happens when most people try to work 6-8 hours?

How many hours of that time do you think people actually spend doing productive work?

Research shows the typical office worker is only productive for 2 hours and 23 minutes a day.

Busy does not mean productive.

Here’s how you control this:

• Write down your to-dos
• Pick out a few priority tasks
• Schedule time to focus on those things

Choose the tasks that will guarantee to move you closer to a major goal of yours.

JACK BLY
@TheJackBly

Every fitness lesson I learned after 8 years in the gym:

1. If you're not horny, you're not healthy.

2. Sugar does not make you fat.
3. Eat as much fruit as you want. Nearly impossible to overeat.
4. Most people eat due to B.T.S. (boredom, thirst, or stress) - not hunger. Before you eat, ask yourself: "Am I bored, thirsty or stressed right now?"

5. Exercise is a documented anti-depressant. CNN is a documented depressant. Adjust your life accordingly.
6. A high-protein diet is the best diet.
7. Eggs are a superfood. Not a "food to avoid".

8. Breakfast is not the most important meal of the day.
9. Hitting 10k+ steps a day is the most underutilized yet effective fat loss habit.
10. 99% can overcome bad genetics due to epigenetics (your behaviors alter the way your genes work).

11. Drink sparkling water or black coffee to suppress your appetite.
12. You can't target specific areas for fat loss.
13. Minimize liquid calorie sources like soda, cooking oils, & starbucks "coffee". These are the easiest calories to overconsume.

JACK BLY
@TheJackBly

If you want to become more confident than 97% of men, read this:

For 10 years, I was the shyest man alive.

• I was terrified of rejection
• I rarely made new friends or talked to women
• People told me to my face "why do you never talk?"

But, at 18 everything changed…

My lack of confidence led to rock bottom:

• I went through a bad break-up
• I binge drank every weekend
• I ended up in the hospital with alcohol poisoning

That was the turning point for me.

I did these 5 things and now I'm more confident than ever...

Become comfortable alone.

If you’re uncomfortable alone, it shows a lack of confidence in who you are.

• Go on walks alone
• Go to restaurants alone
• Go to the movies alone

When you become happy on your own, you won’t feel a need to impress others.

This is confidence.

Show confident body language.

Around 70%-93% of communication is nonverbal.

Talking confidently doesn't matter if your body doesn't match.

• Don’t figet
• Speak slower
• Hold eye contact
• Keep your chin up
• Give a firm handshake
• Stand up straight, shoulders back

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So our new Secretary of State Anthony Blinken's stepfather, Samuel Pisar, was "longtime lawyer and confidant of...Robert Maxwell," Ghislaine Maxwell's Dad.

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