Thread by @TheForeverAlpha

Men Over 40: 6 Steps To Sky-Rocketing Your Testosterone:

The single biggest threat to aging men is a decline in testosterone.

You'll face:

- Muscle loss
- Fat gain
- Higher stress
- Less happiness
- Lower sex drive

and much more lovely stuff.

Admittedly, younger men do....

Face testosterone issues too, but they are not declining at the same rate as men in their late thirties and onwards.

It's time to re-vamp your hormonal health, your appearance, and your overall life.

Let's do it:

Step #1: Sleep For 7+ Hours Per Night

And I can hear the excuses coming already...

It doesn't matter. None of them do. You MUST get 7+ hrs if you want better:

+ Muscle gains
+ Fat loss
+ Appetite
+ Health

and sleep deprivation is the FASTEST way to ruining all that.

More:

Screwing this one up tends to render the next 5 steps meaningless, so you have to get this right.

How?

- No caffeine post 12pm
- No alcohol within 3 hrs of bed (more on this later)
- Turn off screens 1 hr before bed
- Meditate of read before bed
- Take 400mg magnesium

Next:

Step 2: Lift Weights 3+ Times Per Week

For 'older guys' who are focusing on maximum testosterone, you want to be lifting 3 times per week.

Focus on compound movements, and NEVER skip legs.

Here's some more important pointers:

Your lifting should be intense, but with correct form. So you're always chasing improvements in the gym WITHOUT sacrificing your health.

You should be focusing on recovery and lowering stress levels on your four days off - high stress levels are the anti-thesis of high test.

And if you want the ideal program for Men Over 40 which incorporates everything I've just mentioned, check out the James Bond program, which is responsible for guys in their 40's increasing their strength levels by 30%+ in LESS THAN ONE MONTH:

foreveralphablog.co.uk/james-bond-pro…

Step 3: Perfect Your Diet

This means quite a few things.

Whilst sugar will murder your energy levels and consistency, and really screw up your hormonal health, you don't want to go too low on carbs (unless you're obese).

Zero carbs = Higher stress.

So what do you do?

Have SOME carbs in the evenings, and it should go without saying that these are slow-digesting carbs that don't wreak havoc on your energy levels:

- Rice
- Potatoes
- Oats

Are all good examples.

In terms of fats, they are ESSENTIAL for your test levels:

Never go below 20% of your total daily calories coming from fats.

Some good examples are:

- Fish
- Eggs
- Avocado

Finally, and this is probably the most important of all:

Make sure your calorie deficit is not too large.

You can have the most perfect foods like the ones listed above, but if you're starving yourself, your test levels will go down the toilet.

Shows like The Biggest Loser have people on 50%+ deficits.

I recommend 10-15%.

Next:

Step 4: Reduce Or Eliminate Alcohol

Alcohol will murder your test levels on its own, but it carries out a two-pronged attack on your hormonal health when it damages sleep (A.K.A step numero uno).

Ideally, no alcohol is consumed ever.

But I'm a realist...

So here's what you want to do:

1) Focus on reducing the frequency of your drinking, first and foremost. This will reduce the potential impact on your sleep throughout the week as a whole.

2) Once you've done #1, look to reduce the number of drinks per night.

Why?

Because getting drunk is pretty horrendous not only in terms of calories and sleep quality, but the more you drink during any given night...

The wose your diet adherence will be the NEXT DAY.

In fact, some of the worst sugar-binges I've seen have been due to hangovers.

Next:

Step 5: Take The Right Supplements

So in no particular order, the following supplements can all help with testosterone and/or sleep, the extent to which will depend on you as an individual and your current lifestyle:

1) Magnesium
2) Fish oil
3) Vitamin D3

Finally:

Step 6: Lifestyle

I hinted at step #2 that you should be focusing on recovery during your four days off, and that these are crucial for lowering stress levels whilst maximising testosterone.

But what specifically does this mean?

Here's a solid list of recovery-inducing activities:

- Sex (yeeeeeaaaah, baby)
- Massages
- Sauna
- Steam room
- Jacuzzi
- Walks in nature
- Compassionate touch (loads of studies done on this)
- Watching movies (no sugar or alcohol though!!!)
- Getting sun on your skin

More:

If you truly want to take your muscle gains and fat loss results to the next level with higher testosterone levels, get onto my email list.

A huge % of my content is geared towards Men Over 40.

These emails are going out daily.

Don't miss them:

foreveralphablog.co.uk/get-intermitte…