Thread by @Gabepluguez

6 Tactics To Naturally Increase Testosterone

// THREAD //

We live in a pandemic of low testosterone men.

Symptoms of low testosterone include

- reduced sex drive
- increased fatigue
- loss of muscle mass
- increased body fat
- reduced erectile function

Here are 6 tactics you can use to supercharge your testosterone levels 👇

#1: Lift Weights 🏋️‍♂️

Although all forms of exercise increase testosterone, resistance training is shown to be the most effective type of exercise.

Lift weights. Build muscle. More testosterone.
pubmed.ncbi.nlm.nih.gov/9660159/

#2: Sun Exposure ☀️

Almost half of the US population is deficient in Vitamin D.

Studies have shown a strong correlation between individuals with deficient Vitamin D and low testosterone levels.

Get in the sun more or consider supplementing Vitamin D.

pubmed.ncbi.nlm.nih.gov/21154195/

#3: Decrease Stress 🙏

More stress = more catabolic = decreased testosterone

Consider stress-reducing activities

- Exercise
- Meditate
- Journaling
- Walks in nature
- Reduce caffeine intake
pubmed.ncbi.nlm.nih.gov/25001960/

#4: Prioritize Sleep 😴

Studies have shown that for every additional hour of sleep you get, testosterone may increase ~ 15% on average.

7-9 hours of sleep is optimal.
ncbi.nlm.nih.gov/pmc/articles/P…

#5: Optimal Body Composition 💪

Research shows that overfeeding along with underfeeding results in lower testosterone.

Too high body fat = lower testosterone

Too low body fat = lower testosterone

10-15% BF tends to be an optimal range for men
pubmed.ncbi.nlm.nih.gov/23412685/

#6: Minimize Drug & Alcohol Use 🚫

Alcohol significantly affects testosterone levels.

Men with normal testosterone levels were found to experience a significant drop in testosterone after alcohol administration.
pubmed.ncbi.nlm.nih.gov/894528/

High Testosterone = Higher Quality of Life

Apply these tactics to optimize testosterone levels.

P.S. I'm looking for 3 people to work closely with to help them transform their testosterone & their body.

I will design systems for you so there’s no guesswork.

You will get 24/7 access to me.

You will transform your body PERIOD.

DM me 👇
twitter.com/messages/compo…

P.S. I'm looking for 3 more people to work closely with who want 10%-15% body fat.

I'll create a system so you have no guesswork.

You'll get 24/7 access to me.

You'll lose fat and build muscle PERIOD.

(Serious inquiries only. This is not free.)

DM me.