Low testosterone is the true pandemic men face
But if you follow these steps, you can achieve optimal testosterone and health
Gaining all the competitive advantages that high testosterone brings you
//20 Ways To Optimize Testosterone Threadπ§΅//
But if you follow these steps, you can achieve optimal testosterone and health
Gaining all the competitive advantages that high testosterone brings you
//20 Ways To Optimize Testosterone Threadπ§΅//
Average testosterone levels are at an all time low & still dropping
1999-2000 (605.39 ng/dL)
2003-2004 (567.44 ng/dL)
2011-2012 (424.96 ng/dL)
2013-2014 (431.76 ng/dL)
2015-2016 (451.22 ng/dL)
2021 - Even lower
This is a major issue & here is why π
1999-2000 (605.39 ng/dL)
2003-2004 (567.44 ng/dL)
2011-2012 (424.96 ng/dL)
2013-2014 (431.76 ng/dL)
2015-2016 (451.22 ng/dL)
2021 - Even lower
This is a major issue & here is why π
With low T levels you have far worse
Sleep
Libido
Moods
Energy
Fat loss
Recovery
Immunity
Confidence
Mental focus
Erectile health
Muscle growth
In short low testosterone = a lower quality of life
With optimized/ high testosterone you have a higher quality of life
Sleep
Libido
Moods
Energy
Fat loss
Recovery
Immunity
Confidence
Mental focus
Erectile health
Muscle growth
In short low testosterone = a lower quality of life
With optimized/ high testosterone you have a higher quality of life
1. Get To 10% - 15% Body Fat
Long term probably the most important!
Excess fat = Excess estrogen
The more body excess body fat you carry the more of your testosterone is converted to estrogen!
2. Cut the sugar
High sugar = High Insulin
High Insulin = T suppressed
Long term probably the most important!
Excess fat = Excess estrogen
The more body excess body fat you carry the more of your testosterone is converted to estrogen!
2. Cut the sugar
High sugar = High Insulin
High Insulin = T suppressed
3. 7 - 8 hrs of quality sleep
Most testosterone is produced while you sleep
Low sleep = High cortisol
High cortisol = Low T
Improve sleep quality with
3.1 No caffeine after noon
3.2 Morning sun exposure
3.3 No blue light 2 hrs before bed
4. Supplement Zinc
Most testosterone is produced while you sleep
Low sleep = High cortisol
High cortisol = Low T
Improve sleep quality with
3.1 No caffeine after noon
3.2 Morning sun exposure
3.3 No blue light 2 hrs before bed
4. Supplement Zinc
5. Eat animal foods
Cholesterol is found in animal fats & is the building block of testosterone
If you aren't consuming sufficient cholesterol, T production suffers
Some top cholesterol sources are
Beef
Eggs
Shell Fish
6. Supplement with magnesium (Ideally before bed)
Cholesterol is found in animal fats & is the building block of testosterone
If you aren't consuming sufficient cholesterol, T production suffers
Some top cholesterol sources are
Beef
Eggs
Shell Fish
6. Supplement with magnesium (Ideally before bed)
7. Minimize plastic exposure
Especially any plastic that comes in to contact with your mouth
Due to endocrine disruption (lowers testosterone) & chemical estrogens
8. Get More Sun On Bare Skin
Vit D3 is vital for healthy testosterone production & sunlight is your main source
Especially any plastic that comes in to contact with your mouth
Due to endocrine disruption (lowers testosterone) & chemical estrogens
8. Get More Sun On Bare Skin
Vit D3 is vital for healthy testosterone production & sunlight is your main source
9. Supplement Vitamin D3
Unless you live in Phoenix Arizona, even with the extra sunlight you will now be getting you likely won't get enough D3
So you need to supplement. I would recommend at least 5,000 IU
If you have a darker complexion have more!
10. Stay away from soy!
Unless you live in Phoenix Arizona, even with the extra sunlight you will now be getting you likely won't get enough D3
So you need to supplement. I would recommend at least 5,000 IU
If you have a darker complexion have more!
10. Stay away from soy!
11. Regular resistance training
Heavy lifts which work multiple muscle groups are best
So ideally compound
Squats
Deadlifts
Bench press
Barbell Rows
Most important is you are doing RT at least 3x per week
12. Eggs daily
Jam packed with cholesterol & T boosting nutrients
Heavy lifts which work multiple muscle groups are best
So ideally compound
Squats
Deadlifts
Bench press
Barbell Rows
Most important is you are doing RT at least 3x per week
12. Eggs daily
Jam packed with cholesterol & T boosting nutrients
13. Lower Cortisol Levels
Sleep is your main tool here!
There are many ways to keep cortisol levels down
Some of my favorites
Yoga
Walking
Grounding
Breathing exercises
Sleep is your main tool here!
There are many ways to keep cortisol levels down
Some of my favorites
Yoga
Walking
Grounding
Breathing exercises
14. Stay away from ultra processed foods
If you can't find it in nature
You probably shouldn't eat!
If you can't find it in nature
You probably shouldn't eat!
15. Avoid toxic veg/ seed Oils
Canola
Soybean
Corn Oils
Rapeseed
Vegetable
Sunflower
You should stick to
Lard
Ghee
Olive
Tallow
Avocado
Coconut
Organic butter
16. Supplement Boron
17. Drop beer
It increases estrogen & lowers testosterone
Canola
Soybean
Corn Oils
Rapeseed
Vegetable
Sunflower
You should stick to
Lard
Ghee
Olive
Tallow
Avocado
Coconut
Organic butter
16. Supplement Boron
17. Drop beer
It increases estrogen & lowers testosterone
18. Walk daily
Studies show that men who get under 4K steps daily had a far, far higher likelihood of low testosterone than men who get over 8K daily
19. Season your food with Garlic, Parsley & Ginger
All aid T levels
20. Fix posture
Good posture = lower cortisol = higher T
Studies show that men who get under 4K steps daily had a far, far higher likelihood of low testosterone than men who get over 8K daily
19. Season your food with Garlic, Parsley & Ginger
All aid T levels
20. Fix posture
Good posture = lower cortisol = higher T
P.S. I have 5 slots for men to join the Carved From Stone System
If you want optimized testosterone & optimal
Focus
Moods
Energy
Fat loss
Muscle gains
Sexual health
The CFS system is for you
DM me "STONE" to find out more π
(This is not free)
If you want optimized testosterone & optimal
Focus
Moods
Energy
Fat loss
Muscle gains
Sexual health
The CFS system is for you
DM me "STONE" to find out more π
(This is not free)
That's a wrap!
If you enjoyed this thread:
Retweet the first tweet below & follow me @Nate_D_Stone for more of these
This account exists to help men optimize testosterone & health
β’ Sexual
β’ Mental
β’ Physical
If you enjoyed this thread:
Retweet the first tweet below & follow me @Nate_D_Stone for more of these
This account exists to help men optimize testosterone & health
β’ Sexual
β’ Mental
β’ Physical
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