Thread by @theoliveranwar

Studies show, mens' testosterone has dramatically declined in recent years...

Chances are, yours has too.

Here's how to unf%#k your testosterone:

Healthy testosterone levels are required for things like:

• Fat loss
• Bone mass
• Muscle growth
• Reproductive health

More men than ever are turning to TRT (testosterone replacement therapy).

But here are 9 natural testosterone boosters to try first:

1) Lift weights

Resistance training breaks your muscles down.

Your body then releases hormones like testosterone to rebuild them.

Do a progressive overload program 3-5 days/week.

Exercises targeting the large muscles in the legs are especially good for boosting testosterone.

2) Eat a healthy diet

The modern diet destroys testosterone levels.

Proven testosterone-boosting foods include:

• Eggs
• Honey
• Ginger
• Onions
• Oysters
• Fatty fish
• Pomegranates

Minimize soy, processed foods, and packaged foods (we'll come back to that).

3) Get enough sleep

Most people need 7-9 hours of sleep each night.

Frequently getting less than that lowers testosterone by:

• Raising prolactin production
• Increasing inflammatory cytokines
• Reducing overall testosterone production

Make sleep a non-negotiable priority.

4) Lower your stress

Cortisol (the stress hormone) is inversely associated with testosterone.

Great ways to reduce stress include:

• Walking
• Meditating
• Journaling
• Lifting weights
• Working on a hobby

Avoid abusing vices like porn, drugs, and alcohol.

Speaking of:

5) Stop binge drinking

A few drinks from time to time is okay.

But frequent binge drinking destroys your testosterone by:

• Raising cortisol levels
• Creating oxidative stress in the testicles
• Disrupting the hypothalamus and the pituitary gland

Moderate your drinking.

6) Cut excess body fat

Fat cells contain an enzyme called aromatase.

It converts testosterone into estrogen via aromatization.

Higher body fat = more aromatization = less testosterone.

The optimal body fat range is roughly around 10-15% body fat.

7) Go do things outside

A sedentary lifestyle is one of the main killers of testosterone.

Activities proven to boost testosterone levels include:

• Hiking
• Rock climbing
• Shooting guns
• Combat sports
• Talking to women

Make time to do a few of these a few days a week.

8) Avoid hormone disruptors

Some of the worst:

• Phthalates found in plastics and cosmetics
• Bisphenol-A (BPA) found in plastics and receipt paper
• Phytoestrogens found in hoppy beer and soy-based foods

Tap water also has tons of bad stuff.

Filter your drinking water.

9) Supplement your nutrition (if needed)

I don't mean scammy "testosterone boosting" pills.

I mean micronutrients like:

• Zinc
• Calcium
• Vitamin A
• Vitamin D
• Magnesium

A diet rich in eggs, fish, and meat will get you a lot of these.

Supplements help bridge the gap.

9 ways to unf%$k your testosterone:

1) Lift weights
2) Eat a healthy diet
3) Get enough sleep
4) Lower your stress
5) Stop binge drinking
6) Cut excess body fat
7) Go do things outside
8) Avoid hormone disruptors
9) Supplement your nutrition (if needed)

I'm looking to help 3 entrepreneurs or high performers:

• Drop 20 LBs of fat
• Gain 5-10 LBs of muscle
• Skyrocket their energy levels

In 3 hours per week and without a restrictive diet.

Want in? DM me the word "transform".

twitter.com/messages/compo…

I guarantee you'll achieve this or I'll work with you for free until you do.

I've helped 200+ high performers look great, feel great and be great.

Here are the results you can expect working with me and my team.

This could be you. 👇

Enjoy this thread?

1. Follow @theoliveranwar for more content like this

2. Retweet the 1st tweet below to help another person

https://twitter.com/theoliveranwar/status/1643244553548210177

I'm looking to help 3 entrepreneurs or high performers:

• Drop 15-50 LBs of fat
• Add 5-10 LBs of muscle
• Skyrocket their confidence

In 3 hours per week and without a restrictive diet. 🔥

Want in?

DM me. 👇

(Not free)

twitter.com/messages/compo…