At 24 my tesosterone was less than 250 ng/dl
Now at 34, I've raised it to over 550 ng/dl without drugs.
Here are 12 ways to optimize your testosterone naturally:
Now at 34, I've raised it to over 550 ng/dl without drugs.
Here are 12 ways to optimize your testosterone naturally:
1. Cut Alcohol
Alcohol is poison to every system of your body. Alcohol causes cell damage, decreasing your ability to produce testosterone. In excess it also depletes B vitamins which are necessary for hormone production.
Alcohol is poison to every system of your body. Alcohol causes cell damage, decreasing your ability to produce testosterone. In excess it also depletes B vitamins which are necessary for hormone production.
2. Lift weights
Lifting weights is the quickest way to boost testosterone. It builds on itself. When you push your muscles you produce more T. When you have more muscle mass you produce more T. Lift weights at least 3 times per week.
Lifting weights is the quickest way to boost testosterone. It builds on itself. When you push your muscles you produce more T. When you have more muscle mass you produce more T. Lift weights at least 3 times per week.
3. Protein
Protein helps to increase your free T levels. Eating more protein will increase both muscle mass and testosterone production. Eat a minimum of 100g of protein per day.
Protein helps to increase your free T levels. Eating more protein will increase both muscle mass and testosterone production. Eat a minimum of 100g of protein per day.
4. Fats
Fats are essential for the production of hormones. Low fat diets decrease all hormone production, including testosterone. Eat plenty of healthy fat from meat, fish, olive oil, and avocados.
Fats are essential for the production of hormones. Low fat diets decrease all hormone production, including testosterone. Eat plenty of healthy fat from meat, fish, olive oil, and avocados.
5. Lose weight
Low testosterone is a direct side effect of obesity. Getting to a normal weight will boost your T as much as 50%.
Get sugar and grains out of your diet and you will lose weight quickly without having to count calories.
Low testosterone is a direct side effect of obesity. Getting to a normal weight will boost your T as much as 50%.
Get sugar and grains out of your diet and you will lose weight quickly without having to count calories.
6. Reduce Stress
High cortisol levels inhibit the production of testosterone. It also impacts your sleep leading to increased inflammation further decreasing T. Meditation, exercise, and spending time outdoors are great ways to reduce stress.
High cortisol levels inhibit the production of testosterone. It also impacts your sleep leading to increased inflammation further decreasing T. Meditation, exercise, and spending time outdoors are great ways to reduce stress.
7. Take Vit D
The best way to get vitamin D is from sun exposure every day. This isnβt possible for everyone, especially this time of year. 2000 IU minimum per day is necessary for most people. I take 5000 IU per day along with vit K2.
The best way to get vitamin D is from sun exposure every day. This isnβt possible for everyone, especially this time of year. 2000 IU minimum per day is necessary for most people. I take 5000 IU per day along with vit K2.
8. Zinc
Zinc is a regulator of the hormone system. Low levels are associated with hypogonadism (low T) in men. It also works as an antioxidant, protecting your system from oxidative stress. Beef, lamb, and oysters are the best sources of zinc. Supplements can also help.
Zinc is a regulator of the hormone system. Low levels are associated with hypogonadism (low T) in men. It also works as an antioxidant, protecting your system from oxidative stress. Beef, lamb, and oysters are the best sources of zinc. Supplements can also help.
9. Sleep
Decreased sleep increases inflammation, stress, and hunger. It also leaves you too tired to workout and increases the likelihood of making poor health choices. Get a minium of 8 hours per night.
Decreased sleep increases inflammation, stress, and hunger. It also leaves you too tired to workout and increases the likelihood of making poor health choices. Get a minium of 8 hours per night.
10. Ashwagandha
Ashwagandha is one of the most studied natural ways to boost T. It works by protecting the testicles, where most T is produced. Ashwagandha has been shown to increase testosterone as much as 20% and also increase sperm count as much as 170%.
Ashwagandha is one of the most studied natural ways to boost T. It works by protecting the testicles, where most T is produced. Ashwagandha has been shown to increase testosterone as much as 20% and also increase sperm count as much as 170%.
11. Avoid BPA
Bisphenol-A (BPA), is found in many plastics. Exposure comes from drink containers and canned food. BPA mimics estrogen lowering your testosterone and increasing the risks of certain diseases including cancer. Opt for metal and glass when possible.
Bisphenol-A (BPA), is found in many plastics. Exposure comes from drink containers and canned food. BPA mimics estrogen lowering your testosterone and increasing the risks of certain diseases including cancer. Opt for metal and glass when possible.
12. Magnesium
70% of men are deficient in magnesium. Magnesium frees up testosterone. Excess sugar in the diet burns up magnesium stores in the body. The quickest way to boost magnesium is to remove sugar. Supplements are also helpful. I recommend taking 200-300mg per day.
70% of men are deficient in magnesium. Magnesium frees up testosterone. Excess sugar in the diet burns up magnesium stores in the body. The quickest way to boost magnesium is to remove sugar. Supplements are also helpful. I recommend taking 200-300mg per day.
If you want to fix your hormones and lose weight, you need to fix your metabolism
Work with me and I guarantee we reset your metabolism in 90 days. If you're not satisfied, your money back
DM me to learn how it works
Work with me and I guarantee we reset your metabolism in 90 days. If you're not satisfied, your money back
DM me to learn how it works
Loading suggestions...