Sleep Well
For healthy T production, you want to aim for 7 - 8 hrs per night
Under 7 hours you begin to inhibit production
If you are getting under 5. Studies show testosterone can drop by about 10 – 15%
See what I use to sleep quickly & fitfully ⬇️
https://t.co/Nv4R29rdcE
Get To A Lean Body Fat %
Losing excess body fat is your number 1 priority.
You should aim to be 10 - 15%
Above this, you will have high aromatase levels
This is where testosterone is converted to estrogen!
Learn more about why#fatloss is crucial ⬇️
https://t.co/jXVyl1HUiE
Make Sure You Get Dietary Cholesterol
Cholesterol is the building block of testosterone & all sex hormones
If you have a diet low in dietary cholesterol
You are compromising testosterone production
In fact you are compromising your health as whole!
It's that simple!
Drop Sugar & Seed Oils
Sugar & seed oils are both highly inflammatory
They directly inhibit testosterone production & increase your risk of insulin resistance
Which is one of the major causes of low testosterone
The main sources of both are ultraprocessed food so drop them!
Get Plenty Of Sun/ Vitamin D
Vitamin D deficiency can cause testosterone levels to drop by up to 20%!
The main source is sunlight
If you aren't getting enough sun daily, you should supplement
Learn more about D3 & T & getting enough in yoru diet ⬇️
https://t.co/PqGJXRK8ih
Join The High T Nation
If you like these tips.
You need to join my weekly newsletter & become a high T national
You will benefit from my years of experience optimizing my own testosterone levels & helping others to do the same
You can join free ⬇️
https://t.co/hrcZLSGY6e
Lift Weights
A necessity for optimal testosterone production!
Ideally you will focus on lifting heavy & compund lifts like
Squats
Deadlifts
Bench press
Overhead press
If you can't do the above
Other forms of resistance training are effective especially focusing on the legs!
Yoga/ Use The Cobra Pose
Not keen on the idea of doing yoga?
Well the “cobra” is a pose you will want to do daily
By holding this for up to 200 seconds, you can see your testosterone levels increase by up to 33%!
So get your "broga" on you will greatly lower cortisol as too!
Supplement Boron
Studies show 6 - 10 mg of boron daily brings
Higher free testosterone
Higher vitamin D
Lower insulin resistance
To get this amount you need to supplement
Ideal for increasing testosterone production
Learn more about boron & T ⬇️
https://t.co/RCS0pFNei3
Plenty Of Zinc In Your Diet
Zinc deficiency is a major cause of low testosterone
Greatly inhibiting T levels due to
Higher aromatization
Higher progesterone metabolism
Lower luteinizing hormone
Lower 5a-reductase inhibitor levels
You focus on diet first then you supplement!
11 Supplement Magnesium
About 60% of adults don't get enough magnesium in their diet
It's responsible for hundreds of functuions in the body, including activating vitamin D
Deficiency is a major cause of low T
I suggest you supplement before bed as it can aid you sleep aswell
12 You Need To Follow The Best Accounts On Optimizing Testosterone
If you want to optimize testosterone you should obviously be following yours truly
There a few others I suggest you follow as well:
@TheForeverAlpha @Caesar_VICI @AJA_Cortes
Bonus: Military Muscle
A lot of people ask me about supplements
You should only consider once you have mastered these other methods
Even most you find are just "snake oil"
@MuscleMilitary is what I use & one of the few I recommend
You can see why ⬇️
https://t.co/IV5GJr3ScI
If you have found this useful drop me a like & retweet
Any questions drop a reply & I will get back to you!
