THE TESTOSTERONE FUNDAMENTALS

(A thread for guys who are struggling to get to 800-1200 total T)

πŸ‘‡πŸ‘‡πŸ‘‡
I'm always asked:

"800 testosterone sounds great, but how? Is it possible for someone in their 40s or 50s?"

Yes, it's more than possible.

It will be harder if you're 40+, you'll need to be more disciplined, and you'll need an optimised plan.

But you CAN do it.

Here's how...
πŸ’ͺLOW BODY FATπŸ’ͺ

You're not going to be high T if your body fat levels are high.

It just isn't possible. There's too many cells in your body secreting estrogen.

My advice is to get to 15% bf using Intermittent Fasting/OMAD, and try to gain some muscle in the process πŸ‘‡
-Eat One Meal A Day
-Keep your protein high
-Avoid sugar
-Stay active no matter what
-Lift HARD
-Drink coffee/spk water

And make sure you keep doing these until you hit 15%. Obviously if you're 30%+ right now, you've got to give yourself a little more time.

Next up:
πŸ’ͺREGULAR WEIGHT TRAININGπŸ’ͺ

A surprisingly large % of men on Twitter seem to skip this, which is *begging* for sub-optimal testosterone levels.

It's critical for getting into that 800-1200 range.

Some extra tips:
-Compound movements boost T more than isolations
-Lower body movements do too
-DO NOT GET INJURED

Taking 1 step forward & 3 back is a very common cause of men losing muscle, reducing activity etc.

Warming up, training your core, and doing lunges are all key for avoiding injury.
🍳HEALTHY FATS/OMEGA 3🐟

You want these bad boys.

In your diet, regularly.

These are the 'building blocks' of testosterone for a man who is not excessively overweight.

Fatty fish, brazil nuts, eggs are all great examples of this - combine with OMAD and you're onto a winner.
β˜€ VITAMIN D β˜€

Another critical one on your journey to 800+, which can get dangerous especially in the winter.

So in the summer, you may only supplement with a tiny amount, or not at all.

But in the winter, make sure you're getting you 5-9,000 IU's.
πŸŒ²β˜€ LOW STRESS/CORTISOL πŸŒ΄πŸŒŠβ›΅

In the frantic Western world, this is a killer.

High cortisol doesn't just make high T harder, but it makes fat loss harder too (see how easy it is to get trapped in a negative cycle?)

Meditation, nature, sunlight are all good ideas.
What you're really after, is a lifestyle that gives you a solid blend of all of these.

Fat loss, healthy fats, lifting, sunlight, low stress.

And here's the thing, these factors tend to play off eachother.

Meaning:
Sunlight can make you less stressed.
Omega 3s can too.
Lifting can burn fat.
Low stress can help reduce appetite.
Fat loss can motivate you to train harder.

etc. etc.

But listen up...

If you're over 40, I've got something very special for you, that I'm excited about:
I've created a monster product, that includes:

- The Anti-Aging training program
- The Anti-Aging OMAD protocol
- The Anti-Aging Testosterone protocol

That's really an 'all-in-one' product for Men Over 40 who want longevity & high testosterone.

More:
If this sounds good to you, read more below.

It's available to pre-order over the next 8 DAYS before the price shoots up, so don't miss this opportunity:

foreveralphablog.co.uk/product/the-an…

β€’ β€’ β€’

Missing some Tweet in this thread? You can try to force a refresh
γ€€

Keep Current with 🍷 Forever Alpha Blog 🍷

🍷 Forever Alpha Blog 🍷 Profile picture

Stay in touch and get notified when new unrolls are available from this author!

Read all threads

This Thread may be Removed Anytime!

PDF

Twitter may remove this content at anytime! Save it as PDF for later use!

Try unrolling a thread yourself!

how to unroll video
  1. Follow @ThreadReaderApp to mention us!

  2. From a Twitter thread mention us with a keyword "unroll"
@threadreaderapp unroll

Practice here first or read more on our help page!

More from @TheForeverAlpha

1 Jul
7 Ways Intermittent Fasting Builds UNSTOPPABLE Discipline

(While other diets usually won't).

IF is unique, in the sense that it goes against how most people eat in the modern western world.

It builds discipline, rather than comfort & complacency.

Here's why...

(Thread)
1. It Teaches You What Real Hunger Is

This is especially true if you do start to get quite lean, OR you're doing OMAD or extended fasting.

We've completely lost sight of true hunger in the west, and it's not a good thing.

2. It Teaches You To Ignore Cravings/Feelings
Doesn't matter what you're feeling.

If you've got another 3 hours left in your fasting window, you've got another 3 hrs left.

Cravings are a signal, not a command.

3. It Teaches You To Acknowledge Discomfort & Continue Regardless

4. It Stops You From Taking Basics For Granted
Read 9 tweets
10 Jun
7 Critical Life Lessons Intermittent Fasting Taught Us

Anyone who's done fasting before knows what I'm talking about.

But if you've not done it before, there's some important lessons that you may be apply to OTHER areas of your life.

Some are game-changers.

(A THREAD)
1. Less Is More

Our culture is very keen on promoting bigger = better.

Well, when it comes to food and consumption in general, that's a mistake.

Less is not always better.

But less than what we currently consume is USUALLY better, 90% of the time.
2. Even Good Things Should Be Limited

This honestly applies to everything.

If you have too much of any one thing, it becomes problematic eventually.

Whether that's pizza, scrolling IG, a girlfriend, women in general, & even things like training & water consumption.

Because.
Read 11 tweets
24 May
11 Completely BS Testosterone Myths, Busted.

There's a lot of nonsense surrounding testosterone, your life force.

Because it's not in society's best interests for you to be high T.

But it IS in yours.

So let's dispel some of the garbage you may have heard, starting with...πŸ‘‡
#1. Testosterone Decline Only Affects You If You're Over Age 30

Not true.

Men's testosterone levels across ALL ages, have declined by about 30% since the 1980s. Then on top of this, you've probably experienced a 1% annual decline since age 30 if you're older.

A double-whammy.
#2. Testosterone Makes You Angry/Violent

Testosterone tends to make you more confident.

But anger/violence? These are usually due to lack of emotional control, which is linked more closely to estrogen dominance, not testosterone.
Read 13 tweets
2 May
7 Tips To Improve Vascularity

*An Aesthetic Thread*

πŸ‘‡πŸ‘‡πŸ‘‡
Vascularity = how visible your veins are.

It's important for several reasons.

It symbolises:

- Strength
- Power
- Physical fitness/competence
- Protection
- Healthy organs/blood flow

And it just looks awesome (as long as it's not freaky, which isn't what I'm talking about).
1. Lose Body Fat

Honestly, this is going to be the #1 factor for most people.

Once the body has (this is different for everyone, but let's say 20% bf) or more, it's going to be next to impossible to have real bicep veins, veins in your shoulders or chest etc.

Body fat is...
Read 10 tweets
4 Mar
22 Ways To Reduce (Chronic) Inflammation

~~~Another Monster Thread~~~

All diseases can be traced back to inflammation

πŸ‘‡
Inflammation is at the root of all disease.

Whether it's diabetes, cancer, fatty liver disease, or even arthritis, it can be traced back to chronic inflammation.

While short-term inflammation leads to symptoms like pain or swelling, long-term inflammation often doesn't.
Reducing chronic inflammation does NOT happen overnight, and it will take several months.

But here's 22 ways to do it and speed things up a little.

β›”WHAT TO AVOID!β›”

πŸ‘‡
Read 14 tweets
27 Feb
8 QUALITY CARBS FOR OPTIMISING HORMONES

***THREAD***
The main benefits from QUALITY carbs are:

- Testosterone boosting
- Cortisol limiting
- Micronutrient-density

WITHOUT spiking insulin all over the place - it's all wins.

(Make sure you read until the end to find some 'unusual' sources)
1. Jacket Potatoes

These are fantastic for both fat loss, and overall recovery. They're packed with fiber. They're packed with potassium, calcium, vitamin C.

A true 'superfood'.

2. Bananas

Bananas are also great for potassium, and aid sleep quality (due to the tryptophan).
Read 7 tweets

Did Thread Reader help you today?

Support us! We are indie developers!


This site is made by just two indie developers on a laptop doing marketing, support and development! Read more about the story.

Become a Premium Member ($3/month or $30/year) and get exclusive features!

Become Premium

Too expensive? Make a small donation by buying us coffee ($5) or help with server cost ($10)

Donate via Paypal Become our Patreon

Thank you for your support!

Follow Us on Twitter!

:(