Hormones, such as testosterone and growth hormone, are anabolic, and by giving those hormones the precursors they need will result in much better gains in the gym.
This shake is a super simple and fast way to consume lots of healthy, raw nutrients fast for maximal benefits.
I believe this smoothie is the best thing I ever consumed for my testosterone and gains.
- 500ml skim/low fat milk
- 2-12 whole raw eggs yolks
- 2 tbsp gelatin powder
- 1 tbsp coffee for 100mg caffeine (or 500mg coffee bean extract with the shake)
- 1-2 tbsp raw cocoa
- 5g creatine monohydrate (optional)
- 1-2 large ripe banana
- 1 tbsp raw honey (for more carbs)
- Organic vanilla extract for taste
Raw eggs are very dense in nutrients for their calories (∼150cals/100g). It contains lots of healthy fats and lots of cholesterol (186mg per yolk) which can be synthesized to testosterone. Although your body is able to make cholesterol itself, steroid producing tissue requires much extra cholesterol from exogenous sources, such as from food.
It’s also the second-highest food in choline (295mg/100g), next to raw liver. Choline is responsible for many actions in the body. It’s a neurotransmitter which aids in muscle contraction, is able to activate satellite cells, is a methyl donor (TMG) which is responsible for proper methylation and hormone production, it also boosts brain health and function, cell integrity and signaling and much more… (more on choline here)
Egg protein is also the most biological source of protein there is, meaning it’s the perfect protein source and can be entirely utilized by the human body. One of these very important proteins are beta-lactoglobulin and beta-albumin, which directly increases glutathione production. Glutathione is the master antioxidant and detoxifier in the body. Having high levels of glutathione will result in a strong immunity. But by heating and blending the eggs destroys this protein. That’s why I recommend making the shake in a shaker bottle or you can beat it with a fork.
Raw fertile eggs contain follistatin, which inhibits myostatin. Myostatin inhibits muscle growth. So more follistatin consumption will lower myostatin greatly, resulting in better muscle growth.
Eggs are also a great source of vitamin A, D, E, B2, B5, biotin, folate, B12, and minerals selenium, zinc, iron, phosphorus. As well as other nutrients such as lecithin and omega 3.
Raw milk has been ingested for probably since time began, and rightfully so. It’s super beneficial and healthy, as it contains immunoglobulins (boost immunity), hormones (help increase your testosterone and growth hormone), growth factors (IGF-1), cytokines, nucleotides, peptides, polyamines, enzymes, conjugated linoleic acid (CLA), omega-3 fatty acids, short- and medium-chain fatty acids, highly bio-available vitamins and minerals and other bioactive peptides.
Raw dairy is second to eggs with protein quality, while all 18 amino acids are 100% available to the body including 10 that are indispensable. Milk contains high amounts of growth factors and hormones that are very important for the growth of the calve. Those growth factors and hormones will have a direct beneficial effect on your hormones and muscle growth.
Even people who are lactose intolerant experience far fewer symptoms from raw milk (especially A2 or goat milk) than pasteurized milk.
Gelatin is high in glycine, proline, hydroxyproline and a variety of peptides. Numerous research papers have shown the health benefits of gelatin, such as lowering inflammation, collagen remodeling, promote muscle growth and fat loss, etc.
A good quality milk & egg protein supplement can also be used together with the gelatin. Correctly prepared egg protein also contains the follistatin, if it’s made from fertile eggs of course.
Coffee increases cyclic AMP, which increases steroidogenic acute regulatory protein (StAR) and enzyme P450scc. StAR transports cholesterol from the outer mitochondria into the inner mitochondria, where cholesterol is converted to pregnenolone by the P450scc enzyme and then on to testosterone. So coffee helps speed up this rate limit step.
cAMP increases LH, which signals the gonads to increase testosterone synthesis.
Coffee is also rich in antioxidants and is a natural nootropic.
Just be sure to use organic coffee as commercial coffee is heavily sprayed with pesticides and is very toxic to your body. I prefer the dark roast as it’s higher in anti-oxidants. Try to get your beans from a local supplier, and get your own grinder, as the oils in coffee can go rancid very quickly and the beans lose their benefit if they’re not used soon after grinding. More on coffee here…
Raw cocoa is one of the richest sources of antioxidants, magnesium and epicatechin. Magnesium is involved in over 300 processes in the body and is directly correlated with testosterone levels. Daily consumption of the flavanol, epicatechin, increases markers of muscle growth and increases the ratio of plasma follistatin to myostatin, making it a powerful myostatin inhibitor. This helps with muscle growth.
Raw cocoa dissolves very easily in a shake compared to roasted cocoa, tastes way better and packs a whole lot more of a punch.
Creatine monohydrate is an osmolyte which increases ATP (energy) in cells, and it’s probably the best supplement you can get to boost your hypertrophy, strength and DHT. It also energizes your brain.
It’s better to consume it post-workout instead of pre-workout as this results in better hypertrophy. Creatine also increases growth hormone at rest, whereas when taken before workout, will blunt the exerciseiinduced growth hormone release.
Additional ingredients of your choice can be added, such as ashwagandha, liquid boron, maca powder, etc.
If you want to gain muscle fast, drink this shake with 3 egg yolks, every three waking hours. This will ensure that you stay in a positive nitrogen balance with lots of precursors for your hormones.
You can also consume it as a pick me up between meals, at 10am, 2pm, 4 pm and before bed.
And remember, don’t throw away your eggshells, make your own highly bio-available calcium supplement.
Give it a try and tell me what you think.
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If you have a considered interest in increasing your testosterone levels then I would recommend this newsletter. I’ve been into increasing my testosterone for quite some time, and I still learned new information in the lead magnet.
Always experimenting to optimize testosterone and lifestyle
Hans is always experimenting with new compounds, workouts, and lifestyle modifications to better himself and his clients. Love how there’s always something interesting he talks about, whether it’s a new recipe, exercise routine, or supplement. It just feels real.
So much good information
Hans is an absolute wealth of knowledge in the T building space. I read and re-read his newsletters consistently; incredible advice, great topics, useful and easily applicable information… what more can you ask for?!? Hans is the man!
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One of the very few trustworthy people in the vast internet sea of fitness industry bullsh**t. It’s good to have people like you making an effort. Thanks so much for your hard work. Please know your work is appreciated. Respect. Keep it up!