In today's Western world there are more men that have low testosterone than men with normal levels of testosteron.
Low levels of testosteron leads to:
• Fatigue
• Moodiness
• Depression
• Strength loss
• Decreased focus
• Erectile dysfunction
• Decreased sex drive
Here are 7 steps to take to max your testosterone:
1. Get 7-8 hours of sleep
Studies have shown, 5 hours of sleep can decrease testosterone levels by 10% - 15%.
There are 3 main factors influencing your sleep:
1. Light
2. Comfort
3. Temperature
Here’s how to fix them:
7 ways to help you get quality sleep tonight:
1. Use blackout curtains
2. Use a weighted blanket
3. Take magnesium glycinate
4. Take a hot shower before bed
5. Avoid blue light 1 hour before bed
6. Get 15+ minutes of morning sunlight
7. Set the temperature between 60º-67º F
2. Lower your body fat.
In fat tissue, testosterone changes into the female hormone, estrogen.
Too much fat = More of this conversion.
To keep your testosterone high, keep your body within the 10%-15% range.
5 easy ways to lose fat:
1. Get enough sleep
2. Walk 10K steps/day
3. Lift weights regularly
4. Eat a high protein diet
5. Drink 3-4 liters of water/day
3. Get vitamin D.
Studies show, sunlight can increase testosterone by as much as 69%.
To benefit from this, aim to get 1 hour of sunlight a day.
If you weather doesn’t permit, supplement with 400–2,000 IU of vitamin D per day.
4. Lift weights.
• Get in the gym 3-5x a week
• Make your sessions between 20-60 minutes
This is one of the best things you can do for your body.
5. Reduce your stress
Stress triggers the stress hormone, cortisol.
Take up habits that reduce stress:
• Walk
• Journal
• Exercise
• Meditate
If cortisol gets too high, testosterone decreases.
6. Lower your alcohol consumption
Overconsumption of alcohol drains your testosterone.
Limit your intake to no more than a couple times a week to maximize your levels.
You don’t need alcohol to have fun.
Stop letting it ruin your health.
7. Take supplements
Today the body is deficient in testosteron levels due to external influences like our highly polluted environment. The biggest threat today to our hormone levels are microplastics.
Studies have shown that men lose 1% of their testosteron per year!
There for an intake of naturally occurring testosteron from for example plant extracts is highly recommandabele.
One of natures most potent naturally occurring testosteron booster are Pine Pollen.
The Protocol is the #1 supplement for this!
In short...
7 tips to skyrocket your testosterone naturally:
1. Get 7-8 hours of sleep
2. Lower your body fat
3. Get vitamin D
4. Lift weights
5. Reduce your stress
6. Lower your alcohol consumption
7. Take supplements