Over 39% of men over 45 suffer from low testosterone.
Implement these 11 tips to avoid being one of them:
Implement these 11 tips to avoid being one of them:
1. Eat fat, but the good kind:
Not all fats are made equal.
1 gram of fat from eggs ≠ 1 gram of fat from a donut.
Not all fats are made equal.
1 gram of fat from eggs ≠ 1 gram of fat from a donut.
So what are the good fats and what are the bad fats?
Good fats include:
- Seafood
- Whole eggs
- Avocados
- Nuts
- Red meat
These "healthy fats" raise HDL cholesterol (Good cholesterol)
Good fats include:
- Seafood
- Whole eggs
- Avocados
- Nuts
- Red meat
These "healthy fats" raise HDL cholesterol (Good cholesterol)
Bad fats include:
- Pizza
- Cookies
- Fried foods
- Packaged snacks
These foods contain high amounts of trans fats which raise bad LDL (Bad cholesterol)
- Pizza
- Cookies
- Fried foods
- Packaged snacks
These foods contain high amounts of trans fats which raise bad LDL (Bad cholesterol)
2. Take your sleep seriously:
- Make sure your bedroom is pitch black
- Have a consistent sleep schedule
- Bedroom temperature: 60-65 ℉
- No screens 1 hour before bed
- Drink chamomile tea
- Make sure your bedroom is pitch black
- Have a consistent sleep schedule
- Bedroom temperature: 60-65 ℉
- No screens 1 hour before bed
- Drink chamomile tea
3. Get exposure to sunlight daily:
Vitamin D3 is a crucial for optimal testosterone production.
And sunlight is the main natural source of Vitamin D3.
Vitamin D3 is a crucial for optimal testosterone production.
And sunlight is the main natural source of Vitamin D3.
Starting your day with getting exposure to sunlight will help you maintain your internal body clock.
Making it easier to wake up with energy and to go bed tired.
Which also improves your sleep quality and quantity.
Talk about killing 2 birds with one stone.
Making it easier to wake up with energy and to go bed tired.
Which also improves your sleep quality and quantity.
Talk about killing 2 birds with one stone.
For some of you guys, this advice will be impractical.
If you live in a place that is cold or rainy, getting natural sunlgiht daily will be near impossible.
In that case, supplementing with Vitamin D3 is crucial.
If you live in a place that is cold or rainy, getting natural sunlgiht daily will be near impossible.
In that case, supplementing with Vitamin D3 is crucial.
In terms of dosages:
4000 - 6000 IU is a good dose for most people.
The ideal dosage will depend on several things such as:
- Natural exposure to sunlight
- Height and bodyweight
- Skin complexion (darker individuals tend to need a higher dosage)
4000 - 6000 IU is a good dose for most people.
The ideal dosage will depend on several things such as:
- Natural exposure to sunlight
- Height and bodyweight
- Skin complexion (darker individuals tend to need a higher dosage)
4. Eat these foods as often as possible:
- Onions
- Garlic
- Ginger
- Olive oil
- Leafy green vegetables
- Oysters
- Pomegranate
These foods increase natural testosterone production.
- Onions
- Garlic
- Ginger
- Olive oil
- Leafy green vegetables
- Oysters
- Pomegranate
These foods increase natural testosterone production.
5. Take these 2 supplements:
Boron: 5mg daily assists in total testosterone production
Magnesium glycinate: 500mg before bed improves sleep which improves test.
Boron: 5mg daily assists in total testosterone production
Magnesium glycinate: 500mg before bed improves sleep which improves test.
6. Get to and stay within 10-15% body fat:
Being overweight = excess estrogen production
Estrogen reduces your testosterone production by default.
Being overweight = excess estrogen production
Estrogen reduces your testosterone production by default.
But on the flip side, being too lean isn't good either.
Being under 10% body fat for an extended period of time is terrible for regulating your hormones.
Anywhere in between 10-15% body fat is the sweet spot for long term healthy testosterone production.
Being under 10% body fat for an extended period of time is terrible for regulating your hormones.
Anywhere in between 10-15% body fat is the sweet spot for long term healthy testosterone production.
7. Minimise consuming processed foods:
Processed foods like:
- Pizza
- French fries
- Oreo cookies
Are high in trans fat and sugar which has proven to decrease testosterone production.
If it has a bunch of ingredients you don't know or cant pronounce: it's processed.
Avoid.
Processed foods like:
- Pizza
- French fries
- Oreo cookies
Are high in trans fat and sugar which has proven to decrease testosterone production.
If it has a bunch of ingredients you don't know or cant pronounce: it's processed.
Avoid.
8. Avoid soy:
A diet high in soy has been correlated with declining testosterone production.
Foods that contain soy are:
- Tofu
- Miso
- Soymilk
- Tempeh
- Edamame
There are several other foods that contain soy.
To be safe, always check the ingredient lists.
A diet high in soy has been correlated with declining testosterone production.
Foods that contain soy are:
- Tofu
- Miso
- Soymilk
- Tempeh
- Edamame
There are several other foods that contain soy.
To be safe, always check the ingredient lists.
9. Train like an animal:
- Train legs 1-2x a week
- Focus on compounds lifts
- Strength train 3-5x a week
- Rest 1-3 minutes between sets
- Train close to failure on every set
- Train legs 1-2x a week
- Focus on compounds lifts
- Strength train 3-5x a week
- Rest 1-3 minutes between sets
- Train close to failure on every set
10. Lower cortisol levels AKA the stress hormone:
You're cortisol levels directly impact your testosterone levels.
The higher your cortisol, the lower your testosterone.
This has been proven in dozens of studies.
You're cortisol levels directly impact your testosterone levels.
The higher your cortisol, the lower your testosterone.
This has been proven in dozens of studies.
Lowering your cortisol comes down to doing more things you enjoy.
(that don't hurt your progress)
Some things that helped me and my clients lower our cortisol levels are:
- Yoga
- Meditation
- Gratitude journaling
(that don't hurt your progress)
Some things that helped me and my clients lower our cortisol levels are:
- Yoga
- Meditation
- Gratitude journaling
11. Avoid seed oils:
Seed oils are loaded with chemicals which are harmful for testosterone production.
Avoid seed oils like:
- Vegetable oil
- Canola oil
- Sunflower oil
And instead replace them with:
- Ghee
- Butter
- Olive oil
- Animal fat
- Coconut oil
Seed oils are loaded with chemicals which are harmful for testosterone production.
Avoid seed oils like:
- Vegetable oil
- Canola oil
- Sunflower oil
And instead replace them with:
- Ghee
- Butter
- Olive oil
- Animal fat
- Coconut oil
12. Reduce alcohol intake:
A high alcohol consumption is strongly linked to high cortisol and high estrogen.
Cortisol and estrogen are both very detrimental to testosterone production.
A high alcohol consumption is strongly linked to high cortisol and high estrogen.
Cortisol and estrogen are both very detrimental to testosterone production.
Implement these 12 tips to increase your natural testosterone production:
1. Eat good fats
2. Make your sleep a priority
3. Get daily exposure to sunlight
4. Supplementation
5. Eat onions, garlic, oysters etc
6. Sustain 10-15% body fat
1. Eat good fats
2. Make your sleep a priority
3. Get daily exposure to sunlight
4. Supplementation
5. Eat onions, garlic, oysters etc
6. Sustain 10-15% body fat
7. Minimize consuming processed foods
8. Avoid soy
9. Train like an animal
10. Intentional lower cortisol
11. Avoid seed oils
12. Reduce alcohol intake
8. Avoid soy
9. Train like an animal
10. Intentional lower cortisol
11. Avoid seed oils
12. Reduce alcohol intake
That's it from me 🥂
Follow @TheCoachRaj for weekly threads like this one.
Also, if you could do me a favor and RT the first tweet, that would be awesome :)
Follow @TheCoachRaj for weekly threads like this one.
Also, if you could do me a favor and RT the first tweet, that would be awesome :)
I am looking to coach 2 more high performing men this month.
If you are an entrepreneur and struggle with:
• Brain fog
• Poor sleep
• Constant fatigue
I might have something for you...
DM me "ENERGY" lets chat 👇🏽
If you are an entrepreneur and struggle with:
• Brain fog
• Poor sleep
• Constant fatigue
I might have something for you...
DM me "ENERGY" lets chat 👇🏽
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