Testosterone levels have decreased by over 40% in the last 30 years.
Over 18 MILLION men in America suffer from low testosterone.
The good news? You don’t have to be one of them.
Here’s all you need to know to boost your testosterone levels naturally:
Over 18 MILLION men in America suffer from low testosterone.
The good news? You don’t have to be one of them.
Here’s all you need to know to boost your testosterone levels naturally:
1. Get Quality Sunlight
Millions of men are deficient in vitamin D.
More vitamin D = More testosterone.
Getting quality sunlight (30 mins am & 30 mins pm) is a great way to ensure you get enough.
If you live somewhere cloudy, supplement with 5000-10000 IU of vitamin D daily
Millions of men are deficient in vitamin D.
More vitamin D = More testosterone.
Getting quality sunlight (30 mins am & 30 mins pm) is a great way to ensure you get enough.
If you live somewhere cloudy, supplement with 5000-10000 IU of vitamin D daily
2. Don’t Miss Out On Sleep.
Most daily testosterone release occurs during sleep.
Getting 8 hours of sleep per night is a guaranteed way to supercharge your testosterone and energy levels for the next day.
More sleep = More testosterone.
Most daily testosterone release occurs during sleep.
Getting 8 hours of sleep per night is a guaranteed way to supercharge your testosterone and energy levels for the next day.
More sleep = More testosterone.
7 tips to get 8 hours of sleep tonight:
• 30 mins AM & PM Sunlight
• Bedroom Temp Below 68 Degrees
• Avoid exercise before bed
• Don’t eat 3 hours before bed
• Take a hot shower before bed
• Avoid blue light 3 hours before bed
• Avoid caffeine 8-10 hours before bed
• 30 mins AM & PM Sunlight
• Bedroom Temp Below 68 Degrees
• Avoid exercise before bed
• Don’t eat 3 hours before bed
• Take a hot shower before bed
• Avoid blue light 3 hours before bed
• Avoid caffeine 8-10 hours before bed
3. Lift Weights
Lifting weights stimulates muscle growth.
More muscle = More testosterone.
To maximize this effect:
• Lift heavier weights
• Train legs 2-3x per week
• Eat a high protein diet
• Workout each muscle group
The benefit will 10x the work you put in.
Lifting weights stimulates muscle growth.
More muscle = More testosterone.
To maximize this effect:
• Lift heavier weights
• Train legs 2-3x per week
• Eat a high protein diet
• Workout each muscle group
The benefit will 10x the work you put in.
4. Keep Stress Levels Low.
High stress = high cortisol
High cortisol increases estrogen and decreases testosterone because your body isn’t at rest.
Take up hobbies that regulate stress:
• Journal
• Read
• Walk outdoors
• Pray/Meditate
• Hangout with friends
High stress = high cortisol
High cortisol increases estrogen and decreases testosterone because your body isn’t at rest.
Take up hobbies that regulate stress:
• Journal
• Read
• Walk outdoors
• Pray/Meditate
• Hangout with friends
Taking care of your mental health will benefit your physical health as well.
5. Limit Sugar Intake.
Testosterone release decreases soon after consumption of large amounts of sugar.
This is because of the rapid release of insulin in the body.
Small amounts of sugar are good fine, but consuming in excess will lead to more issues down the road.
Testosterone release decreases soon after consumption of large amounts of sugar.
This is because of the rapid release of insulin in the body.
Small amounts of sugar are good fine, but consuming in excess will lead to more issues down the road.
6. Keep body fat percentage low.
High levels of body fat increases the chance that your body aromatizes testosterone into estrogen.
Lower body fat % = less chance of body creating excess estrogen
Maintain body fat levels between 10%-12% to minimize these chances.
High levels of body fat increases the chance that your body aromatizes testosterone into estrogen.
Lower body fat % = less chance of body creating excess estrogen
Maintain body fat levels between 10%-12% to minimize these chances.
That's a wrap!
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1. Follow me @Big_Jerm200 for more of these
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If you enjoyed this thread:
1. Follow me @Big_Jerm200 for more of these
2. RT the tweet below to share this thread with your audience
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