One of the biggest problems facing men today?
Low testosterone levels.
If you want to boost your testosterone, read this:
Low testosterone levels.
If you want to boost your testosterone, read this:
1. Get Body Fat Levels to 12-19%
Your waistline is the biggest predictor of your testosterone levels.
The more body fat you have the more estrogen you have, which means less testosterone.
The general aim is to be at a healthy body fat level. Not too little but not too much.
Your waistline is the biggest predictor of your testosterone levels.
The more body fat you have the more estrogen you have, which means less testosterone.
The general aim is to be at a healthy body fat level. Not too little but not too much.
2. Lift Weights 3-4x a Week
The more muscle you have the higher your testosterone levels will be.
Lifting weights can raise testosterone because it promotes muscle building.
Focus your workouts on compound movements using progressive overload.
The more muscle you have the higher your testosterone levels will be.
Lifting weights can raise testosterone because it promotes muscle building.
Focus your workouts on compound movements using progressive overload.
3. Eat a Protein Rich Nutrient Dense Diet
Your diet affects your T levels.
A diet comprised of inflammatory foods/drinks high in refined carbs & sugars may result in lower T levels.
Eating a high protein nutrient dense diet can help increase muscle as well as testosterone.
Your diet affects your T levels.
A diet comprised of inflammatory foods/drinks high in refined carbs & sugars may result in lower T levels.
Eating a high protein nutrient dense diet can help increase muscle as well as testosterone.
4. Fix your sleeping habits
Sleep helps your testosterone by modifying cortisol.
Sleep apnea affects your breathing which increases stress in the body.
You also produce higher levels of T during REM & deep sleep portions of bed time.
If you want more T fix your sleep.
Sleep helps your testosterone by modifying cortisol.
Sleep apnea affects your breathing which increases stress in the body.
You also produce higher levels of T during REM & deep sleep portions of bed time.
If you want more T fix your sleep.
5. Reduce Stress Levels
Chronic stress can cause men to produce lower testosterone.
Cortisol & testosterone have an inverse relationship but this doesn't mean that cortisol is bad.
It means to balance your stress with activities that help you relax & recover.
Chronic stress can cause men to produce lower testosterone.
Cortisol & testosterone have an inverse relationship but this doesn't mean that cortisol is bad.
It means to balance your stress with activities that help you relax & recover.
6. Get Sun Exposure
Researchers found that testosterone levels rise according to Vitamin D levels.
The best way to get Vitamin D is by exposing your skin to the sun, preferably in the morning.
You can supplement but it's better to get the real thing in moderation.
Researchers found that testosterone levels rise according to Vitamin D levels.
The best way to get Vitamin D is by exposing your skin to the sun, preferably in the morning.
You can supplement but it's better to get the real thing in moderation.
7. Avoid Endocrine Disruptors
Long term exposure to endocrine disruptors can result in lower levels of testosterone.
Ex. BPA, phthalates, Dioxin, Atrazine, Perchlorate, Lead, Arsenic, Pesticide.
Google where these are in your environment & do your best to avoid them.
Long term exposure to endocrine disruptors can result in lower levels of testosterone.
Ex. BPA, phthalates, Dioxin, Atrazine, Perchlorate, Lead, Arsenic, Pesticide.
Google where these are in your environment & do your best to avoid them.
8. Fix your dopamine
Low dopamine levels can cause low T levels.
Dopamine is your currency for how you track pleasure, success & drive.
In order to fix this we want our rewards to be tied to activities that require effort & away from ones that don't (ie. porn & drugs)
Low dopamine levels can cause low T levels.
Dopamine is your currency for how you track pleasure, success & drive.
In order to fix this we want our rewards to be tied to activities that require effort & away from ones that don't (ie. porn & drugs)
TLDR
1. Get healthy body fat levels
2. Lift weights 3-4x a week
3. Eat a high protein nutrient dense diet
4. Fix your sleeping habits
5. Reduce stress levels
6. Get sun exposure
7. Avoid endocrine disruptors
8. Fix your dopamine reward system
1. Get healthy body fat levels
2. Lift weights 3-4x a week
3. Eat a high protein nutrient dense diet
4. Fix your sleeping habits
5. Reduce stress levels
6. Get sun exposure
7. Avoid endocrine disruptors
8. Fix your dopamine reward system
Testosterone is what makes a man feel like a man. Focus on these habits for at least 6 months to see a boost in your T levels.
If you got value out of this thread:
1. Follow me @FitFounder for more of these
2. RT the tweet below to share this thread with your audience
If you got value out of this thread:
1. Follow me @FitFounder for more of these
2. RT the tweet below to share this thread with your audience
If you liked this thread you might like my newsletter, The High Performance Journal.
Every Tuesday & Friday I give tips on how to burn fat, increase energy & build a confident body. Always 4 minutes or less.
Join 48,000+ subscribers here:
danfounder.com
Every Tuesday & Friday I give tips on how to burn fat, increase energy & build a confident body. Always 4 minutes or less.
Join 48,000+ subscribers here:
danfounder.com
Loading suggestions...