Sex Cheatsheet

Male and female “performance”

Finding meaning, love, and connection instead of defining relationships by the selfish hedonistic pursuit. 

Hedonistic pursuit

Optimization

Fertility

Testosterone optimization

• Low fat diet – lower test: https://www.eurekalert.org/news-releases/497637

Contraception:

• The pill may reduce hypothalamus: https://www.livescience.com/birth-control-brain-hypothalamus.html

Boundless

How Much Sex is Too Much

Men experience a significant loss of zinc with each ejaculation, which may be why foods high in zinc (pumpkin seeds, shellfish, black ant powder) are recommended. Long-term excessive ejaculation may cause chronic zinc deficiency, which can lead to fatigue, mental confusion, and significant loss of sexual drive. Research found that 7 days of not ejaculating produced testosterone levels 145.7% of the baseline. When ejaculation frequency exceeds the capacity of the body to fully replenish, men can experience chronic fatigue, low resistance to stress, loss of sexual drive, loss of focus, and irritability.

On the flipside, a 2004 study found that ejaculation frequency did not increase the risk of prostate cancer and other studies suggest it may decrease it. In older men, ejaculation frequency helped to diminish the decline in testosterone levels. It seems the optimal ejaculation frequency in men is one per week. Abstinence for too long (over 3 months) can suppress testosterone production.

Sex with your partner can include the following benefits:

1. A stronger immune system: A few times a week led to higher salivary levels of immunoglobulin A (IgA), an antibody that helps fight infections and the common cold. In contrast, IgA levels were lowest in those who had no sex or lots.
2. Less depression and stress: Contact with semen during intercourse has an antidepressant effect on women. Regular intercourse also makes blood pressure more resilient to stress, reduces overall psychological stress, and reduces plasma and salivary cortisol while producing beneficial mental health effects.
3. Better brainpower: A study in rodents found that sexual activity increases neurons in the hippocampus. Sex may also increase analytical thinking capabilities.
4. Improved overall physical fitness: Sex can burn through close to 150 calories.
5. Reduced pain: Oxytocin reduces stress and promotes feelings of calm and well-being. Sex also causes a release of serotonin, endorphins, and phenylethylamine, which are all hormones that generate intense feelings of pleasure and eliminating pain.
6. Improved sleep: The brain releases norepinephrine, serotonin, oxytocin, and vasopressin during and after orgasm. Men’s PFC also slows significantly after orgasm, making them even more likely to fall asleep.
7. Enhanced sense of smell: After sex, the body produces prolactin, which can generate new neurons in the olfactory bulb.
8. Antiaging effects: Couples who had intercourse 3 or more times per week appeared, on average, 10 years younger than their chronological age. Orgasms also trigger the release of estrogen in both genders, which can improve hair and skin quality.
9. Better heart health: Men who have sex once a month or less are 45% more likely to contract cardiovascular disease than those who do more frequently. Research also suggests that men with better overall heart health have higher libidos, creating a positive feedback loop. Sex quality, not quantity, provides women heart health benefits.
10. Regular menstrual periods: The odorless pheromones in male perspiration can have a significant effect on a woman’s mind and body. Scientists have found that women exposed to male sweat are calmer and more relaxed. These women also experience smaller changes in their luteinizing hormone, which controls the menstruation cycle.
11. Lower blood pressure: High blood pressure can cause erectile dysfunction in men and reduced arousal and ability to orgasm in women. Multiple studies show a link between low testosterone and high blood pressure. Spikes in testosterone, associated with sexual activity may help lower blood pressure in both men and women.
12. Possible lower risk of prostate cancer: Some studies suggest that sex flushes out any carcinogens in the prostate gland. Verdict is still out but it seems helpful for men in their 50s and above.
13. Lowered risk of pregnancy complications: Frequent sexual intercourse and exposure to semen can reduce a women’s risk of developing a serious pregnancy complication called preeclampsia. A protein in semen (HLG-A) can regulate women’s immune systems.
14. Enhanced sperm: Men who ejaculate daily for 7 days have higher-quality sperm at the end of the week, and the sperm’s rate of DNA fragmentation drops from 34% to 26%, meaning it is more likely to fertilize an egg. Less time in the testicular ducts and less likely to be damaged.

Pedram Shojal, author of The Art of Stopping Time suggests the following frequency:

• Twenties: All you want
• Thirties: 3-4 times per week
• Forties: 2-3 times per week
• Fifties: 1-2 times per week
• Sixties+: Once per week or less, depending on health

The Best Foods and Supplements for Sex

• Maca: Can treat sexual dysfunction by serotonin reuptake inhibitors (SSRIs). Animal data suggests that red maca might improve prostate health and reduce anxiety.
• Cocoa: Epicatechin and other flavonoids in cocoa can help to support NO levels, thus improving blood flow.
• Yohimbine: An alkaloid found in the bark of the African yohimbe tree. Often used to increase rates of fat oxidation but also shown to increase virility and erectile rigidity. It can also have a direct and positive effect on libido. Although, it can also make you anxious and jittery.
• Eurycoma Longifolia and Cistanche (tongkat ali, Malaysian ginseng, longjack): Traditionally used as a libido enhancer for both men and women. Eurycoma can also increase sperm production. Cistanche is also a useful ingredient for better performance apparently.
• Fenugreek: Increase virility.
• Osthole: Can enhance erectile function, stimulating the release of nitric oxide. Also shown to help control blood sugar by the expression of GLUT4 sugar transporters in skeletal muscle, improve cognitive performance by increasing the brain’s plasticity and BDNF, can inhibit deacetylase, which can increase gene expression in areas related to memory and learning performance.
• Procyanidins: Can help support nitric oxide levels.
• Nitric Oxide-Producing Foods: Arugula, watermelon, dark chocolate, red wine, pumpkin seeds, extra-virgin olive oil, beets, avocados, celery, etc.
• Other Supplements: Creatine (5g), vitamin D (2000IU), vitamin K (150mcg), magnesium (400mg), zinc (50mg), and cholesterol-based compounds such as DHEA (25mg).

Biohacking the Bedroom

1. Try Weight Lifting for Your Genitals:

Hang a wet towel over your erection and lift it. Women can use jade eggs.

2. Sleep, but Not Too Much:

The majority of the daily testosterone release in men is during sleep. Fragmented and obstructive sleep apnea are associated with lower testosterone in men and women. Once week of sleep restriction (5 hours per night) decreased testosterone by 10-15%. Also, don’t sleep too much as it is a U-shaped curve after 10 hours.

3. Get Lean, but Not Too Lean:

More body fat usually increases aromatase enzyme activity, which converts more testosterone into estrogen. Male body fat between 8-14% is ideal.

4. Train for Testosterone:

Having more muscle mass is positively correlated with higher testosterone. Lifting medium-heavy weights explosively can stimulate short-term and long-term testosterone production. Training progressively by adding more weight nearly every time causes your body to adapt to higher testosterone levels via neuromuscular adaptations.

Follow these basic principles when strength training for optimal testosterone production:

• Lift explosively
• Lift heavy enough, but not too heavy
• Use compounds lifts to activate large amounts of muscle mass
• Focus on body parts that have a high density of androgen receptor sites (chest, shoulders, and legs)
• Do sprint intervals to maximize force production in minimal time and to activate fast-twitch muscle fibers
• Do as much work on as much muscle tissue as you can as quickly as possible

5. Control Stress:

Cortisol is necessary for life, but when levels are too high for too long, it can cause diminished testosterone secretion, as cortisol and testosterone compete for similar hormonal precursors and raw materials (especially pregnenolone). Meditation, time in nature, breathwork, evening carbohydrate refeeds on physically active days, adaptogenic herbs (ashwagandha in particular), vitamin C, and phosphatidylserine are all good strategies for controlling high cortisol.

6. Eat Enough:

Without enough calories, your body will dedicate its resources to surviving rather than reproduction. Maintain enough calories and if losing weight, do it slowly.

7. Nail Your Macros:

Chronic protein malnutrition can cause low testosterone levels. The recommended daily intake is 0.45-0.64g per pound of body weight. 0.7-0.8g per pound on hard exercise days. Exceeding 0.8g seemed to have no additional benefit. The source is important too. Steak beats soy hands down. Although, high protein diets can cause a rise in cortisol.

Low-carb diets reduce testosterone too, possibly because of the inhibition of thyroid activity, raise in cortisol, increase of sex hormone binding globulin, and generally lower endocrine function. Don’t eat less than 30% carbs.

Diets higher in saturated and monosaturated fats paired with high carbohydrates were associated with higher testosterone than high-protein diets. Cholesterol from fats is a raw, potent material for steroid hormone production.

8. Hydrate:

Even mild dehydration (1-2% body weight loss) can raise cortisol levels and deleteriously affect testosterone production.

9. Increase Androgen Receptor Density:

• Fasting
• Coffee or caffeine (2mg per pound of body weight before exercise) can raise testosterone
• Explosive resistance training (short, fast sessions, 2-3 times per week)
• L-carnitine (2g per day can increase receptor activity in cells by providing fuel for their receptors)
• Mucuna (5g or more), forskolin (250mg twice per day), and creatine (5-10g)

10. Try Electrical Muscle Stimulation:

A study on rate caused a significant increase in androgen receptors and led to increase in muscle mass by enhancing muscles’ sensitivity to androgens.

11: Get Red Light Therapy:

Men’s testosterone levels went up by 120% when their chests were exposed to UV light and 200% when their genitals were. 600-950nm for 20 minutes with a Joov light to increase mitochondrial health and increase testosterone.

12. Seek Out Control:

• Take cold baths and showers
• Wear loose boxers or go commando
• Sleep naked or wear loose pajamas
• Avoid sitting for long periods of time

13. Take Targeted Mineral Supplementation:

10mg per day of boron can increase free testosterone levels and decrease estrogen levels. It can also lower levels of pro-inflammatory cytokines.

The thyroid gland absorbs iodine from the blood to make thyroid hormones, so about 15-20mg of iodine is concentrated in thyroid tissue and hormones. Hypothyroidism can lead to low free-testosterone. One proposed explanation for the high occurrence of hypothyroidism and hypogonadism in men today compared to decades ago is the increase in environmental toxic halogens, such as fluoride, chlorine, and bromine. When concentrated in the body’s tissue in high amounts, these can replace iodine’s locations inside the cells (most notably thyroid and Leydig cells in the testes).

14. Try Pulsed Electromagnetic Fields (PEMF):

There have been a number of studies demonstrating clear relationships between reduced sperm count and quality with smartphone use. These signals can also disrupt the Leydig cell population and testosterone concentration, along with hormonal balance in women.

PEMF may assist with rebalancing the neuroendocrine system.

15. Do Sex-Specific Exercises:

Improve the strength and endurance of the hip flexors, abdominals, and spinal erectors. Barbell squats, Zercher squats, glute bridges, hip thrusters, reverse hyperextensions, front planks, narrow-grip push-ups, reverse-grip chin-ups, and the ab roll-out. Even kegel exercise. Specifically while training the transverse abdominis at the same time.

16. Inject Your Penis with Stem Cells:

Don’t.

17. Be a Man:

He wrote a Lifebook

18. Consider Testosterone Optimization Therapy:

• It’s clinically proven to boost confidence levels, especially among potential sexual partners who are evaluating your potential as a mate.
• It improves mental outlook and resiliency, allowing you to remain more composed and tactical in stressful situations.
• It increases assertiveness, leading to greater certainty and faster decision-making.
• It reduces body fat.
• It increases muscle mass.
• It improves heart health.
• It helps treat depression.
• It improves memory and helps protect against Alzheimer’s.
• It fights chronic inflammation.
• Read The Testosterone Optimization Bible by Jay Campbell.

Testosterone for women:

By the time a woman has reached menopause, their level of testosterone will be halved. Testosterone contributes to a woman’s sex drive too, so monitoring blood levels is important. Testosterone also has an antiaging effect and is responsible for enhancing lipolysis of fat tissue, building muscle, keeping skin supple, increasing bone mineral density, and creating a positive mood and improved ability to handle stress. Low testosterone has been linked to heart attacks, Alzheimer’s, osteoporosis, and depression in both men and women. A woman should have a total of 15-70ng/dL of testosterone in her blood.

Tantric sex is a slow, intimate form of sex that leads to a better connection between you and your partner. Slow down, control your breathing, and be cognizant of your body in every moment. Read The Multi-Orgasmic Male.

Fertility = Longevity

Sex, Lies, and Hormones

Wiley Protocol of dosing bioidentical hormones for postmenopausal women. As we age, we start to produce less DHEA and pregnenolone, pre-hormones to testosterone, estrogen, and progesterone.

DHEA decrease results in skin aging, more body fat, less muscle, lower bone density, crappy sleep, and sexual dysfunction.

Estrogen decline leads to increased cancer, bone loss, and heart disease.

Testosterone decline negatively affects fat burning, muscle building, and sex drive. Even osteoporosis in men, mild cognitive impairment, and Alzheimer’s.

End the Stigma of Hormone Replacement Therapy

In a study, HRT increased breast cancer but reduced other types of cancer. Giving it a bad name. Probably for the best as they were using synthetic hormones. Bioidentical hormones however, cannot be patented, so the funding is lacking. Testosterone therapy got a bad name due to bodybuilder abusing synthetic versions, trashing their livers. There was a myth about it causing prostate cancer too. Whereas low testosterone is associated with prostate cancer.

Before being prescribed, a physician will measure:

• Estradiol – the most potent estrogen
• Estrone or estriol – weaker estrogens (estrone turns into estriol in your body)
• Progesterone – balances estrogen
• Testosterone – necessary for muscles and sexual function
• Prostate-specific antigens (PSA) – for men who are on testosterone, discontinue if it climbs
• Hematocrit – for men who are on test, discontinue if it climbs
• Sex hormone binding globulin (SHBG) – this sticks to hormones to make them unavailable
• DHEA – a pre hormone
• Pregnenolone – a pre hormone

Testosterone:

• Skin cream and a pellet that goes under the skin.

DHEA:

• Recent research suggests it is immune enhancing, anti-diabetic, anti-obesity, anti-cancer, neurotropic, memory enhancing, and anti-aging. Low DHEA is linked to depression and a higher risk of heart attacks and death from all cause mortality. Be careful with injecting as your body will do something different to somebody else. Some people get test improvements whereas as he got man boobs again.

Oxytocin:

• A 2015 study found inhibiting oxytocin reduced muscle repair and stem cell activation, while supplementing improved regeneration and stem cell activation. It also reduces inflammation. A possible reason why having a good social group may extend longevity. He increased social interaction to improve empathy and to better pick up on social cues.

HGH:

• Results are mixed.

What’s Hurting Our Hormones?

A poor diet and exposure to environmental pollutants. Testosterone is down due to low vitamin D, from little sun exposure, and low saturated fat intake. If your testosterone levels are low, take vitamin D3, K2, and vitamin A. Also zinc orotate if you’re low in zinc.

Hormone disrupting chemicals are prevalent. Deodorants, lotions, shampoos, conditioners, shaving creams, and other grooming products. The worst offenders are phthalates, which mimic estrogen and accumulate in your fat cells.

Birth control pills significantly decrease testosterone and contain synthetic estrogen. When the body recognizes the estrogen, your liver responds by sending out SHBG to prevent excess sex hormones from wreaking havoc. It binds to estrogen, testosterone, and DHT. Six months of hormonal contraceptives can keep SHBG levels elevated for as long as six months after stopping.

Hormone Hacks

Exercise:

• A sharp increase in HGH after strength training. HIIT is more effective at increasing testosterone and HGH.
• Endurance exercise and HIIT help to lengthen telomeres.
• Be sure to get adequate sleep so HGH, cortisol, and leptin aren’t negatively affected.

L-tyrosine:

• If your thyroid is sluggish, L-tyrosine can help to upregulate thyroid function to naturally produce more thyroid hormones. L-tyrosine is a precursor to dopamine, epinephrine, and norepinephrine.
• 500-1000mg per day on an empty stomach in the morning.

Do these things:

• Stop eating sugar, soy, excess omega-6, and refined carbs, and replace with healthy saturated fat from grass-fed meat, eggs, and energy fats
• Exercise intensely 1-3 times per week to boost testosterone. Track sleep
• Consider L-tyrosine, vitamin D3, K2, A, and zinc orotate supps. Test first
• Get rid of all phthalates and paraben toiletries
• Explore bioidentical hormone therapy if your levels are deficient
• If over 40 and have clear signs of low sex hormones, try 25-50mg of DHEA

Huberman

Avoiding Hormonal Disruption in Children & Adults: Specific Oils, Creams, Etc.

Some environmental effects can impact hormonal levels. Evening primrose oil was creating breast bud development in young boys who were in contact with women using it. It is chemically a lot like estrogen. Can promote estrogenic pathways in the body.

Environmental Endocrine Disruptors, Sperm Count Decline, Vincloziline

Atrazine, which was in the water, causes severe testicular malformations in frogs. Atrazine is in many herbicides.

Some of the chemicals in these herbicides can have an effect on the hormones by primarily impacting the ratio of these hormones in either the mothers or in the testes of the fathers.

Data on humans: sperm counts and the volume of semen has declined and continuous to decline.

You need testosterone to go to dihydrotestosterone for primary sexual characteristics, you need the estrogen that comes from testosterone to develop brain masculinization. Affecting the hormonal levels may disrupt these pathways, as well as making people either hyperestrogenic (may explain the early puberty in young girls) or disrupting the estrogens themselves.

Vinclozolin: fungicide and is an anti-androgen. Animals don’t form a penis.

Cell Phone Technology: Effects on Hormones, Ovaries, & Testicles

Defects in testicular development with rat studies and putting a cell phone underneath their cage.

Chronic exposure of the gonads to cell phones could be creating serious issues for gonadal development, sperm health, and ovarian health. Also, menstrual cycles.

A study looked at hormone profiles and proximity of phones, as well as proximity to radio towers. Decreases in cortisol, thyroid hormones, prolactin in females, and testosterone in males.

Marijuana Plants, Pollens: Plant-To-Animal “Warfare”

Has estrogenic properties. Some plants make the equivalent of testosterone and estrogen. Some plants have this capacity to push back on the population levels of predators.

Spring Fever: Tyrosinase, Hair Color, Mating Frequency

Some seasonal breeders change their pelage color across the seasons. Shutting down breeding (ovulation and testosterone production) in the winter months. Dopamine is the link between sex steroid hormones, breeding, and seasonal pelage change. When dopamine levels are high there is a tendency for more GnRH, luteinizing hormone, follicle stimulating hormone, etc., stimulating more testosterone and estrogen release from the gonads. Tyrosine is the precursor to dopamine but also melanin.

In humans, we feel an elevation of mood during summer. Increased viewing of sunlight increases dopamine levels in the brain, increased dopamine levels in animals and humans increases the number of melanocytes and the activity of these melanin producing cells, and indirectly increase sex steroid hormones and mood.

Optimize your sleep and get more light viewing first thing in the morning. Critical for cortisol timing and testosterone and estrogen levels. Avoid bright light exposure in the middle of the night. You’ll suppress dopamine release and therefore testosterone levels.

Specificity of Hormone Effects

Just getting breathing and light viewing behaviors in order can have a powerful effect on hormonal and wellbeing levels. Your current ratios of testosterone and estrogen will adjust accordingly so you don’t need to worry about getting too much of one or the other.

Temperature: Cold & Hot Gonads

Temperature and day length are linked. Our biology evolved to these variables being correlated.

Ice baths and cold showers can have a positive effect on testosterone. There is a rebound of vasodilation after the cooling. More infusion of blood into the gonads as they are heavily vascularized. GnRH comes from neurons that start off in the nose, during early development, migrate into the hypothalamus, then the axons extend into the pituitary and release GnRH. Lots of vascularization here too. GnRH can then stimulate follicular-stimulating hormone, luteinizing hormone, which is released into the bloodstream. They reach the ovaries and testes and enter via the vascular system, but the dilation or constriction is modulated by neurons. The best way to shut a neuron down is to cool them. When the gonads are warmed up, they hyper-vasodilate and allow blood back in at excessive levels, leading to increased testosterone levels indirectly.

Excessively high heat is bad for the testes and sperm production. Heat alters the location and function of proteins that promote motility.

How To Exercise: Types, Effort Level, Sequencing

Heavy weight training (70-95% of max) using high-threshold motor unit recruitment, but not to failure, lead to increased testosterone for about a day to 48 hours. It possibly does this by hard work at the neural and muscular level as well as an effect of working too hard releasing cortisol too much and inhibiting testosterone levels. However, we don’t quite understand why yet.

Cardio/Endurance vs. Resistance Training (First or Last?) Yes, It Matters

Endurance first leads to decreased testosterone during the weight training session and vice versa. HIIT increases testosterone. Training longer than about 60 minutes will likely lower testosterone by increased cortisol. Endurance longer than 75 minutes will result in lower testosterone. However, the intensity matters. Hiking for 3 hours is unlikely to reduce it.

Estrogen & Menopause: Compounds That May Ameliorate/Reverse Symptoms

During menopause the ovary is depleted and estrogen production is down. Headaches, mood swings, hot flashes, brain fog, etc. It is not certain if men undergo andropause.

Hormone therapy (some way to secrete estradiol) is an option but breast cancer is estrogen dependent so be wary.

Pro-estrogenic compounds: black cohosh – effects are consistent but minor (may be placebo). Panax ginseng – seen to increase libido. Maca – increases dopamine, had minor effects. Valleriana officianalis – hot flash alleviation. Pueraria mirifica – very potent as estrogen level increase.

Nutrients That Optimize the Foundation for Hormones

Vitamin D, zinc, magnesium, etc. Levels are context dependent.

Opioids as Severe Hormone Disruptors

Mainly decreases sex steroid hormone levels by disrupting the receptors on GnRH releasing neurons.

Creatine & Increasing DHT (Dihydrotestosterone)

Either increases 5-alpha-reductase or makes the testosterone molecule more susceptible to enzymatic reactions that leads to DHT increase. If you are DHT susceptible you may be prone to hair loss.

Free and Bound Testosterone: SHBG (Sex Hormone Binding Globulin), Tongat Ali

Total testosterone: 300-900. Supraphysiological – 1200-1600.

Not floating around freely. Usually bound to sex hormone binding globulin or to albumin to be used as transporters so they can get into cells have their effect on gene expression.

SHBG can bind up too much testosterone to a point where it has negative effects on libido, muscle growth, and fat loss.

Tongat Ali does seem to have pro-fertility, pro-free testosterone, subtle aphrodisiac effects, and slight anti-estrogen.

Nettles, Prostate, Boron, & Blood Brain Barrier

Some studies suggest boron can free up testosterone. Albumin is important for transporting testosterone into the brain to have some of the pro-androgenic effects on the cognitive effects of testosterone – mate seeking, reductions in anxiety, etc. So, we don’t really want to free up excessive amounts of testosterone.

Hormone Related Cancers: Sometimes Reducing Estrogen and Testosterone Is Optimal

When you modulate hormones, you also start modulating the tissues that these hormones interact with. Testicular cancer is common due to the high turnover of cells (which thrive on androgens). Prostate overgrowth and cancer are often treated with anti-androgenic drugs. Preventing testosterone from increasing growth of tumors.

Brain cancers are rare, but when they happen, they are often glial cell cancers because they have a high turnover. Neurons don’t tend to turn over.

Ecdysteroids: Mimic Mammalian Hormones

Molecules that come from spinach that have similarity to cholesterol. Turkesterone (derived from insect steroid hormone) in particular has metabolites that are bioavailable. Said to have above placebo increases in muscle mass.

Fine print in sport, if you’ve had an injury, you can use testosterone for recovery and other augmentations.

The effects of supplementation will be more subtle in some people.

Optimizing Brain Hormones: Chorionic Gonadatropin, Fadogia Agrestis

Human chorionic gonadotropin (prescription version of increasing luteinizing hormone) is taken to increase fertility. hCG was initially synthesized from pregnant women’s urine.

Fadogia Agrestis is apparently supposed to do this too.

Taking anything that can modify testosterone and estrogen will alter your natural cycles of sex steroid hormones.

Why & How Intermittent Fasting Increases Growth Hormone

Fasting does increase GH levels. When you’re hungry you release ghrelin. This binds to a receptor in the brain that usually binds to GHRH.

Why Your Stomach Growls

Your stomach has smooth muscles that try to churn food that hasn’t been chewed well. When the food is gone, the churning continues, causing the stomach growl.

Hot Baths & Hormones

Hot baths will increase GH but the temperatures required will end up causing burning. You can get small increases with a manageable temperature.

Cortisol & Cholesterol, Competition with Testosterone & Estrogen

Cortisol is a steroid hormone (derived from cholesterol). Cholesterol can be made into testosterone and estrogen too, but will be devoted to cortisol if stress is high. You want cortisol levels reasonable, just not too high or at the wrong time of day.