Thread by @TheForeverAlpha

13 Ways To 10* Your Testosterone (Thread):

It's THE male hormone, critical for:

- Muscle mass
- Strength
- Internal drive
- Energy
- Happiness

And low T is the fastest path to:

- Depression
- Anxiety
- Stress

Here's how to get it sorted:

1) Sleep 7+ Hours Per Night

The fastest way to increasing stress, cortisol and killing your T, is to sleep like an asshole.

No excuses.

Everyone has the time.

Get it done.

Next:

2) DON'T GET FAT!

It's a biological impossibility to be high T if you've got tons of excess fat.

Estrogen goes up.

Testosterone goes down.

Next:

3) Eat Fattier Meats

Think:

- Higher fat beef
- Chicken thighs

Next:

4) Challenge Yourself Weekly

Overcoming challenges leads to:

- Higher confidence
- Lower anxiety
- Higher T

Think of ways to do this in your:

* Work
* Fitness
* Relationships

And get into the habit of it.

Next:

5) Alcohol = Occasional Only

A few whiskey's or glasses of wine occasionally is not a problem.

But if it's FREQUENT?

Your T levels will plummet.

Guaranteed.

Next:

6) Sugar = ZERO

Spiking your energy, calories, and inflammation is guaranteed hormonal hell.

Higher cortisol.

Lower T.

Next:

7) Eat More Fish

- Salmon
- Tuna
- Mackerel
- Prawns
- Mussels
- Sardines

Are all great sources of omega 3's and essential fats - the 'building blocks' of testosterone.

Next:

8) Eat More Eggs

And no, cholesterol isn't a concern, especially if you're already lean.

Next:

9) Get More Vitamin D

Most people in the northern hemipshere (myself included) are a risk of deficiency here.

You'll need anywhere from 2000-5000 IU's, depending on your location.

Next:

10) Train 3+ Times Per Week

Lifting OR fighting OR a combination.

Both will raise testosterone and make you feel MILES better afterwards.

Next:

11) Avoid Spending Too Much Time Sat Still

Or as I like to call it;

Sedentarianism.

It's not how we were designed, and living this lifestyle isn't exactly good for your hormonal health, for a variety of reasons.

Next:

12) Spend Plenty Of Time With Attractive Females

It's a scientific fact - testosterone goes up by 13% even by flirting with attractive women.

Next:

13) Get 400mg Magnesium Citrate

The studies on this are looking pretty solid for recovery and sleep quality.

Your best bet is to take it 30 mins before bed.

Finally:

If you're looking to:

- Sky-rocket your T
- Hit 10% bf or lower
- Get Greek God aesthetics

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Don't let your testosterone keep falling.

It's time to take a different path:

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