/SIG/ Self-Improvement General - Integralist Edition

Before we can defeat the jews in the World Bank and the jews in Hollywood, we must first defeat the jews within ourselves

hooktube.com/watch?v=XtDc_iJ-j-M

Hygiene is important. BRUSH YOUR TEETH TWICE A DAY FOR 2 MINUTES, don’t forget to floss. Make your own toothpaste. Get a tongue scraper too. Your tongue should be a nice pink color, not white or yellow. This is not some ancient, long forgotten secret, but its amazing how many people neglect oral health - it’s just as important as lifting. Deodorants containing aluminium salts are toxic, avoid their use at all costs. You can make your own spray from baking soda, water and a few drops of a nice smelling essential oil. This will stop body odor without making you sterile.

Lower your carb intake and eat more animal fat. Eat lots of organic meat and fish. The (((food pyramid))) overestimates the amount of carbs you should be eating - they aren't evil, but stop consuming excessive amounts. Do not eat feminized products soyboy. Treat yourself to an ‘’occasional’’ glass of good red wine.

Do not breed with roasties or THOT’s. Find a wholesome waifu. Do not expect to meet a wholesome girl in a bar, nightclub or university campus. Plan a family. Raise strong men and respectable women who will lead in the race war.

Meditate. It calms the mind, builds discipline and is an ancient, tried and tested method of building mental clarity, control and spirituality. Start today, it only takes 10 minutes.

>hooktube.com/watch?v=Q-L2ZKYMsag

Do not act like a nigger, do not steal, rob or vandalize. Violence should be used sparingly when there is no other option, you are not a monkey. Respect yourself and your race. Don't humiliate your women with the degeneracy of feminism.

Stop consuming (((pornography))). Do you think that you’re not addicted to porn? Prove it. Try to go without porn, without fapping, full nopmo, for a whole week or two. Then aim for a month.

>hooktube.com/watch?v=wSF82AwSDiU

>hooktube.com/watch?v=7oFVOJf0TzY

Now get off the internet, go outside and get some sun. Join some wholesome clubs and make some normal friends. Do not reveal your power level to normalfags, drip feed them redpills. Stop smoking cigs and don't do drugs. Don't watch degenerate (((media))) and read some good books.

Work towards owning property and/or land. Don’t waste your time and money buying new cars on finance, it is a jewish trick. Save 10% of your income for a rainy day, even a little will go a long way. Stash some money in alternate forms, like silver and gold. Become informed on prepping and homesteading, make sure you’re ready when SHTF.

This is your life now.

’’’==Welcome to /SIG/ November 2018==’’’

Attached: THIS_IS_BRAZIL.jpg (1200x675, 224.38K)

Other urls found in this thread:

westonaprice.org/health-topics/abcs-of-nutrition/dietary-guidelines/
westonaprice.org/health-topics/childrens-health/modernizing-your-diet-with-traditional-foods/
westonaprice.org/health-topics/faq-dairy/
exrx.net/Lists/WorkoutMenu
youtube.com/channel/UCe0TLA0EsQbE-MjuHXevj2A
archive.is/sbSjv
bitchute.com/video/IstwfyTHgsRX/
archive.is/iMW3k
archive.org/details/RedMafiyaHowTheRussianMobByRobertI.Friedman2000
my.mixtape.moe/xlkawp.webm
archive.is/RnKqL
youtube.com/watch?v=Uydp-hLDPjs

I'll be down to 200lbs from 227 by the end of this month, starting out from a few months ago. Goal is 180lbs for cutting. Once I reach 180lbs I might cut down to 140lbs, my over all goal is to reach a "clean slate" to pack on muscles.

If I am to represent my race then I should be my best.

or
Tough call

I'm slowly improving myself. I want to thank you faggots for showing me true self improvement. It's a shame it's considered facist to want to be the best man a man can be in today's world.

Cool thread matey, keen to see how it develops.

I saw that the old one was slipping in the catalog and though "why not". Messed up the text formatting though, maybe a mod can fix it.
This is really the most important thread on Zig Forums.

Quality nutritional information:
westonaprice.org/health-topics/abcs-of-nutrition/dietary-guidelines/
westonaprice.org/health-topics/childrens-health/modernizing-your-diet-with-traditional-foods/
westonaprice.org/health-topics/faq-dairy/
Weight training workout templates:
exrx.net/Lists/WorkoutMenu
Plus the website has plenty of useful information on exercises and muscles.

Attached: duty is the essence of manhood.png (1280x720 3.52 MB, 307.21K)

Attached: NoFap_-_II.png (1280x800 746.6 KB, 169.06K)

bruce lee was a druggie, moron

You kikewave fucks need to go back to half.

this

I mean he wasn't and was killed by his jew doctor but whatever.

I used to participate in an extreme sport that required me to be in the best possible shape to get anything done. Its been hard switching from go hard mode to something easier to maintain. I would like to just be in great overall shape rather than sub 6% body fat.

What happens is a cycle of being really motivated and following the path (what OP describes) then i end up binging and the cycle starts over

Bruce Lee ruined his back bones and other muscles from his retarded overtraining and acrobatic bullshit, that's why he took drugs and muscle relaxants and died from it. He was also a racemixer.

Back to cuckchan.

Lately I have had trouble sparing time for work out. I will need to reorganize things that I do, create a new system, less time demanding.
Dropping shit media worked fine. I do read a lot now. I have been able to drop porn and fapping completely.
I think I need to find an optimal long term workout plan and stick to it, even if it is less demanding than the previous one. I mean….less is sometimes more right. If I followed the old one I would push myself over the edge unnecessarily
I like threads such as this, it is inspiring

I've done nofap and it works. My trick for stopping cold Turkey was to immediately get my mind on something else and push the impulse into that activity. It really is all about finding that will to say no the first time. Then it'll be easier as time goes on.

Bump. In a world controlled by demonic Jewish pedos, all we truly have control over is ourselves. Become the change you want to see in the world is really true. The individual is the subunit that comes together to form the most basic fundamental unit of a functional society, the family. A strong nation is only formed when strong self actualized individuals form a healthy family.

Good OP, just want to add some thoughts of my own.
Fatasses should not abuse their joints with cardio, just lift, and eat fresh meat (not preserved)
This run can be less than 10 minutes if you just do sprints, and you'll build more muscle than if you go for distance. Especially at an incline. Do longer runs for endurance, but with any exercise you'll see the fastest changes if you're exhausting yourself quick as possible, so sprints and heavy lifts are your friends.
Most important aspect of dental health is diet. Brushing your teeth and flossing is good, but it won't save your teeth if you're eating garbage. Seen many people with great teeth brushing habits still end up spending thousands at the dentist. Meat doesn't hurt your teeth, and is the most nutrient dense and bio-available food, so eat meat for dental health. In my own experience it actually heals.


Its easier to put on muscle if you already have a surplus of energy stores. Don't know why you'd want to become a lanklet before trying to get ripped. Good work anyways. Don't forget to eat your steak.

Bruce was an impressive man nonetheless, and his drive can be an inspiration to anyone. Learn from the mistakes of people who achieved great heights, and try to surpass their accomplishments. No one here should be looking for someone to idolize. Even the precious Fuhrer fucked up aplenty.


If all you did was max lifts, and sprints a couple days a week, you'd be in fine shape. I think it's important to get to the point in a workout as soon as possible, and end it quickly if it's to be sustainable. The less time it takes out of your day the better. You can always keep going if you still want more.


Yes, you can choose where to direct your attention. Recognizing when your thoughts are taking you in a useless direction, and immediately changing the subject is an important habit to form. Often times you can predict where a certain line of thought will take you, and you just have to cast it off before it takes you like the sirens call.

(heiled)
This recognition also allows one to calm a lot of emotional turmoil, and just focus on what you can do to achieve your goal, if it is kept in mind.

Attached: ce7aa8858649527c85ef0c58f252b494c9270b152fe315b91e84fd058c7f86df.jpg (1280x843, 240.34K)

Posting some food stuff here
Testosterone food
Accurate food cravings vs food requirements chart

Attached: TEST FOOD.jpg (1266x750 40.64 KB, 520.87K)

Print all of this shit out and stick it on your walls
Bodyweight exercise routines

Attached: BODYWEIGHT ROUTINE 2.png (1123x1204 1.49 MB, 86.59K)

Mate these threads are the best. pulled me out of my depression, drug & masturbation free, never felt better.

Friendly reminder to filter the people who come to /SIG/ to shit up the thread.

Attached: optics girls 8.jpg (779x1024, 197.92K)

that is a man

filtered :^)

even if it isnt a man, the stupid fuckign slut has no idea what National Socialism is. she wouldnt look like that if she did.

I can't stress enough how important it is to not eat out of cans. Every single time I get sick after a long stretch (years) of perfect health it comes after getting on a kick of eating canned food. The past couple weeks I've been making chili almost every day, and cheating with canned beans, canned tomatoes, and tomato paste. Now all I can do is spit and blow my nose. Canned food is no good for your immune system. Eat fresh.

These people are shills, trying to spread disinformation and division among the ranks.


This is a person displayin Nation Socialist regalia. There is not enough information to suggest that this person is a man, or that this person is a "fuckign slut". In fact, it is entirely possible for a woman to understand and live by the philosophy of National Socialism and to look like this, in fact, there is no reason to assume that the use of swastika nail polish means that one not a national socialist. Of course, it is entirely possible that this IS a man or that this person does NOT adhere to any higher virtues, but there is no such evidence presented here.

now THIS is a shill

Reborted:DDD
:^)
Since I'm TORPEDOing, here's a good jewtube channel for fitness, probably the best, really: youtube.com/channel/UCe0TLA0EsQbE-MjuHXevj2A
ATHLEAN-X. The guy isn't a kike, before anyone with shit jewdar starts kvetching - he's Itaian.

That "muh manly grocery list" is fucking stupid.
The dumb fucks who made that chart have no idea how any of this works. Oats are just as bad as wheat if you are gluten intolerant.

i made three threads about this and the (((mods))) keep deleting them and then banned me xD they really want to keep users away from the newnation.org website that posts daily news stories about niggers committing crimes. silly kikes, so easy to evade. now put in the work faggots and delete all my posts

BURN THE COAL, PAY THE TOLL

ST. PETERSBURG, Fla. — Police have arrested a man in connection to a deadly shooting in St. Petersburg. St. Pete police arrested Marco Nicholas Murray, 37, and charged him with second-degree murder and felon in possession of a firearm for the shooting death of Christina Veronica Rush. Rush was found shot in the backyard of a St. Petersburg home early Thursday morning. Detectives say the 27-year-old woman was found just before 1:00 a.m. in the 1000 block of 15th Avenue S. Investigators believe the victim knew her attacker archive.is/sbSjv

Do we look like fags to you?

Until proven otherwise.

lol what a retard

Self improvement threads make Jews, and anti whites very salty, I wonder why.. Is it because they are insecure losers themselves who have resigned to never improve? Or is it because they hate seeing whites reach their full potential because it shows how inferior they are?

This board doesn't care about self-improvement. This board cares about blaming Jews and minorities for their own problems.

Hello hasbara. Would you mind banning this bastard mods?

Take responsibility for your own problems. The Jews don't put toxins in your food and water, cmon now. White people commit crazy amounts of crime. See the Irish mob, the Italian mob, Russian mob. Any group with a history of persecution really tends to have a segment of its population involved in organized crime.

jewish
bitchute.com/video/IstwfyTHgsRX/
archive.is/iMW3k
jewish
archive.org/details/RedMafiyaHowTheRussianMobByRobertI.Friedman2000
my.mixtape.moe/xlkawp.webm

jewish
bitchute.com/video/IstwfyTHgsRX/
archive.is/iMW3k
jewish
archive.org/details/RedMafiyaHowTheRussianMobByRobertI.Friedman2000
my.mixtape.moe/xlkawp.webm
archive.is/RnKqL

Great work user. I myself am down to 295 from a very untermensch weight of 340 (yeah, I know). Been doing keto and intermittent fasting, although it's not scheduled, it's more like I'm just not eating most of the time. Keep it up, and anyone else who is going from /fat/ to /fash/

Attached: e9d1885f542a5d05c855ec73d3b80b1bf1a982e7f075c00515cd08c1345ea7c0.jpg (1318x705, 73.58K)

Please good sir, I would like to see more evidence that the woman in question is a "tradthot". There is no evidence of tradthottery in the photo in question and no other evidence has been presented. There is no evidence that she is implicitly NOT a tradthot, so your worries are valid. However, unless you can present some new evidence, perhaps a different photograph of her, then I must presume that you are wrong, and possibly a shill.

No way…..thanks, bookmarked.

A lot of reasonable anons knows his mistakes and your right Zig Forumsacks should do anything to surpass it's predecessor, none the less hitler should be admired for what he has done for the country and people and use that as inspiration for your country.

That couldn't be further away from the truth, you think we actually hate jews because of their ugly looks and silly religion? Maybe if they left us the fuck alone or aren't subversive parasites then no one here would hate them as much.

Primarily we all agree that Hitler should have actually done a holocaust. The plan to house Jews in nice camps with swimming pools, movie theaters and brothels, and then ship them off to Madagascar and allow them to establish isreal was way to soft, and it wouldn't have solved the JQ. To me that was his worst blunder.

All the women in an immigrant neighborhood say I look good

If anything that was one of hitler's worst weakness and mistake.

>>>/reddit/
You have to go back.

He should have gotten as close to all of (((them))) as he could have and sent them back home to their father the devil. Hitler was a very kind and gentle man, I see him as a great hero, probably one of the greatest, but we won't make the same mistake of showing mercy to kikes. It didn't do Hitler any good, for all his mercy they still lie about him and demonize him.

Is reading, writing and literature in general a fulfilling pursuit like art would be? I'm having daily existential crises about what to do. Along with a fitness regime to improve myself physically, I'm oscillating between dedicating to reading/writing or drawing. I have been writing since childhood, reading as well, but very scantly did any art. Nevertheless I have an insecurity about writing, as if it can't fully express what I'm trying to convey. Hence why I'm skeptical about whether reading/writing is as valuable/fulfilling life-pursuit as art.

Attached: 1518369151650.jpg (655x527, 59.37K)

writing is just a medium of communication, you're reading and writing right now. literature stories driving emotions artificially, same wheel spinning as other forms of entertainment. If you're looking for something to do, look into ways of taking away shekels and market share from jew businesses. That can be promoting piracy, non jew alternative activities, non jew competition, starting your own business with the purpose of taking market share away from jews business. Everything about knocking jews out of the picture. They've stolen so many trillions of dollars I don't ever see them going broke so it's more about mind share and control, freeing people from jew clutches.

Write picture books

Remember to write a to-do list every day or every night, alongside your daily checklist

Same here. Went from 310 to 240 with the goal being 200 then I'll focus on muscle gain. If we want to save the West then we need to live and lead by example.

Yes, and one night per week set your weekly goals that are based on your 1-5 year goals that are based on your 10-30 year goals. Once per 3-6 months evaluate these longer term goals more closely. This is something your dad and other men in your life should have taught you to do from a young age. Remember goals should always stretch you, but be realistic. Just one year of this mindset will transform you. 10 years will make you into a force of nature.

Simple dynamic warmup to do before exercise
Dynamic before exercising, static afterwards.

My warmup routine is pretty shit so thanks for the solid vid.

made an updated version of this with a bit more detail. it's more printer friendly too.

Attached: SIG quickstart self improvement guide-01.jpg (2480x3508, 1.17M)

Oh, the colours are fucked up
Hiopefully this is better

Attached: SIG quickstart self improvement guide-01.jpg (2480x3508, 1.04M)

smh it's all faded looking. oh well. sage for retarded triplepost

Looks fine. Saved.

tbh fam kys ayy

Attached: smh tbh onii fam.gif (500x470, 403.16K)

Anyone have other versions of the "how to win comrades" images? I only have two and five.

GG

Attached: how to win comrades volume 2.jpg (1275x1650 271.81 KB, 276.38K)

Many great writers also drew and painted. Their drawing and painting didn't become famous, many of them were never published until they died. Instead, they used the drawing and painting to flesh out their ideas. Instead of simply trying to write what was going on in their head they'd sketch scenes and then describe the drawings, which is actually much easier for some people. Tolkien made of hundreds of drawings, most people never saw them.

As a rule, question everything that is considered normal today. Examples:
It's a huge waste of water, and the water is probably full of chemicals you'd be better off not having on your body. You can get just as clean with one teapot of water and a rag, which saves on water, and cleans you where necessary, exposing you the least amount to anything vile in the water. Saunas are also nice.
Especially if you haven't made them yourself with good ingredients, a terrible addition to washing (something we do too much). You should smell good anyway if you're healthy.
Again with the chemicals, and you're rubbing them in your ass. Also, it's something wrong with your diet if you have to clean your ass in the first place. Another thing: if you got shit on your face would you just wipe it off with tissue and call it good?
If you're healthy you shouldn't be sleeping more than 6 - 8 hours. You ought to be able to time your sleep perfectly with your schedule. This is another case of accommodating symptoms of a fucked up lifestyle. Alarms exist to interrupt your body's natural response to an unnatural life.
What the fuck is this shit? It's a cosmetic. You use it because you like the smell it leaves. At most, for teeth cleaning, just use water and peroxide (slightly more water than peroxide), and rinse with straight water. This is far more effective at killing bacteria. Once again, if you're eating right, you don't need to perform this correction. Ancient humans ate the right food, and their teeth are perfect, as we can see from skeletons. Eat meat, and pick your teeth = no more dentists ever.
What asshole decided we were L-shaped? Squat, lay down, sit cross-legged, anything but the instruction manual method of sitting in chairs. And don't do it so goddamn much
This one relates to sitting. We're supposed to squat when defecating. It spreads you cheeks farther (keeping them cleaner), and makes it easier to push out the contents of your anus.

There are many more, as the modern world is a clusterfuck of solutions to symptoms of unnatural living.

Attached: how to dispose of a corpse.jpg (1067x807, 170.6K)

Is it true that eating too many carbs can lead to blood sugar issues?

We're all gonna make it.

Attached: Austin Jorgenson.webm (960x540, 3.45M)

Yes.

Newfag here. Started my awakening during last Christmas, at that time I was certain that aliens were flying about and the government suppressed all information on it and we were all awaiting a staged alien attack. I even bought a stupid app in order to attempt "communicating" with the so-called "transdimensional extraterrestrials".
I jumped on halfpol one day and soon realised it was just the Jews after catching a few infographs. However the thread quality was so low on the board it naturally drove me away and I found this place soon after. There was not nearly as much board activity here then.
I had always been lifting like my brothers, but I had no purpose other than lifting for girls or "health", with no real emotional drive anyhow. Then I began listening to Adolf during my workouts and quickly realised why and for what cause one should lift. Before, I had watched porn excessively, played video games, had drugs occasionally and watched Jewish television, sold worthless lemming magazines, I visited nightclubs regularly seeking female validation, studied for a degree I wasn't serious about, and I thought there was nothing wrong with that because that was all my friends did.
I gained knowledge of how to discipline myself, I followed these very threads closely and left some replies now and then, mostly dumbass comments. Started taking cold showers, lowering carbs, waking up/going to bed the same time, being as orderly as possibly, no more porn nor did I masturbate anymore, certainly no drugs of any kind, put effort into every little detail, I meditated a lot on my goals and reminded myself on why it is I am doing what I am doing, and to who I owe it.

I'm 21 now and lately I've been feeling a bit low due to all the degeneracy around me and the lack of a conversation with a truly likeminded individual, but that's only natural. The important thing is I am making tons of progress in attaining my goal of starting a large family with a beautiful wife and a nice homestead. I want to one day show my children the wonderful scenery of my ancestral homeland and teach them the lessons I of life that I have learned. I now embrace the struggle that I will be met with on my journey, and I am confident in myself and so thankful that I managed to finally see past all the bullshit I was indoctrinated with. The internet is truly a gift from God that the Jews are trying with all their unholy might to corrupt.

Attached: 1521008713699.jpg (400x566 200.97 KB, 81.49K)

Silly pajeet, this place is for whites.
The claim about there being chemicals in the shower water/drinking water is just a known fact. As for squating, yes, as long as one does so over a toilet it's fine. Lastly, as for toilet paper, of course that isn't sufficient to be truly clean. Maybe some sickos think it's enough, but mostly it's just used to hold you off until you can shower at home.

What are you a spic? Tidying your room should be done everyday before bed and vacuuming or mopping should be done every three days

Attached: 6f4f407d61f02cd5621ed3f01e2fec68f2100c46051cb22c8e03f3d3bc2e9c14.jpg (488x480, 54.6K)

I did sprints, lifting, upper body and lower body, core. Most often sprint + core/ upper body +core + squats.
The problem is that I can no longer afford 1-2 hours of time for workout 3-4 times a week (about 40-60 minutes workout, then post workout meal/shower, etc, also it takes longer if I do the sprints) So I was thinking about going for pull ups/push ups + sit ups + sprints + squats.
What do you think?
I got in shape by the former plan but it is no longer sustainable for me. I simply cannot make it since I took on several activities (including cardio exercise in them though) I am able to spare 30-40 mins for the exercise, sometimes more but often no longer than 60 mins tbh. It sucks but it will not get better for at least 10 months or so

kek, no but really, good point user. Tidy up each night before better. If you have young kids vacuuming should be done every day in high traffic areas. Basically, get ride of carpets they trap so much dirt it's disgusting.

Cleaning is not tidying, cleaning is dusting, hoovering etc. Tidying is putting things back where they belong and what everyone should be doing anyway.

Ok.


Situps aren't worth doing. Just raise your legs parallel to the ground while doing pullups or dips. Also 30 - 40 minutes is more than enough time to max out on key exercises if you're moving enough weight. I do weighted dips and pullups (not usually the same day), and when I max out, which doesn't take long with enough weight, I drop the weight and do raised leg bodyweight versions.

I often only pick one or two exercises for a day, making my workouts a mere 15 - 30 minutes in length, and come back to that exercise a few days to a week later. Don't be afraid to give yourself lots of rest. There's a lot of strong guys that stopped doing certain exercises for months at a time only to come back to them and set new PRs. Maybe it's mental, or maybe the rest is really that beneficial, and your body is actually rebuilding that whole time from accumulated damage, I don't know, I don't fuck around with science, I just feel things out and try not to be stressed.

I don't know what your home gym situation is like, but having a place to do pullups and dips is easy to set up or find, and enough weight to wear yourself out quickly isn't hard to make room for. As for squats, a gym is usually necessary for adequate weight, but it depends entirely on what your goals are. I personally get leg work to my satisfaction out of sprinting and a kettlebell.

Attached: rocket mass heater2.jpg (700x391, 32.79K)

The only good thread worth coming back to.
This entire site has turned into completely shite.

Just wanted to thank you, lads, for keeping it up.

Cheers.

Nah, the Trumpniggers are being pushed back to reddit which is slowly improving the board quality

These threads used to be banned here. 'd say this place is getting better.

< trad
Nasocs are not "trad", reddit.

Why the hell is this on page 8? Bumping with something I've been having an issue with.
I would really like to get into computer hardware design and construction. I want to make my own chips, and circuit boards, etc. What would be a good place to start?

It's a screenshot from Soviet anti-Nazi film "Idi i smorti (Walk and See)" 1986, by Elem Klimov.
The movie, where Einsatzgruppen portrayed as fucking monsters who burn innocent Belorussian woman and children alive in village house. And in the end of the movie, all alive SS survivors along with local collaborators, were executed by Soviet partisans.

youtube.com/watch?v=Uydp-hLDPjs

Zig Forums has a question and support sticky, you could ask there
>>>Zig Forums733048

well siege stuff is just jewish nazbol ofc
probably all that trump cuckoldry and 80s aesthetics stuff is

You'll need a fully stocked clean room unless you want to make old school stuff - vacuum tubes and magnetic tape.

Anyway, I know this is going to sound stupid at first, but Minecraft. Before you slap me, hear me out. Minecraft has become so complex that you can build a computer inside the game using Command Blocks. It gives you the chance to program from the ground up in order to practice for the real world. Each command block represents one line of code. Also, when it comes down to it, all circuit boards and chips are designed to control the flow of electrons. 1 or 0, on or off, electrons. From there you go into various gates, which is sort of like a puzzle (see pic). It takes some time and effort, but it is absolutely worth it.

Attached: OR gate.jpg (1024x576, 51.41K)

Why use something gay like Minecraft when he could just use VHDL/Verilog and either Quartus or Model Sim to design hardware?

get a breadboard, some 555 timers, resisters, capacitors and LEDs. make some simple circuits and buy more parts and learn how things work.

I can and will build my own SMT pick and place machine. What I wanted to know was how to avoid the poz creeping it's way through the tech community, even though it's avoided the hardware community so far.

Cost. Minecraft is $25 for lifetime use. ModelSim SE is $24,000 for a year.

You don't. You just do your thing and don't allow yourself to become pozzed. You can't force someone else to unpozz.

ModelSim is free if you put in your info. on their official site (the free edition). You can also avoid that by just torrenting the free version (I consider that legal since it IS the free version).

To get the free version you have to prove you're a student in a STEM program at an accredited university and the license only lasts a year. Or, I guess you could torrent it.

Do cold showers really increase testosterone?

Yes but the effect is temporary, the real benefit comes from living in a cold climate. put an ice-pack on your balls

To be fair unless a study is done on cold showers specifically, tracking endocrine effects over the short and long term, we won't know for sure. However, higher T is not the only/primary benefit of taking cold showers.

There is no connection between Siege and (((National Bolshevism))), you have never proven this, you are nothing more than a well poisoning kike. Reported for posting off topic bullshit in /SIG/.
Sage for also off topic

I would add dried fruit to this list, dates and figs; helps build strong bones.

Heavily moderated maybe, fruit is the high calorie version of a vegetable.