Thread by @ted_ryce

Everyone talks about testosterone.

But no one tells you how to raise levels.

Here are 7 natural ways to boost testosterone (even if you’re over 40):

Baseline blood work:

You have to know your numbers.

Testosterone numbers depend on:

• Protein status
• A reliable clinic
• Thyroid function

300 ng/dl is normal for a man.

You need a professional to help you understand and achieve these numbers.

Get below 20% of body fat:

High body fat = low testosterone

You need to improve your body composition

• Prioritize nutrition
• Combine cardio & strength training
• Hire a coach so you don’t waste money and time

You will enhance both testosterone levels and overall health

Lift Weights 2-4x/Week

Boost your testosterone by building muscle.

• Start with basic lifts
• Maintain consistency
• Exercise and use progressive overload

This will give you the surge in energy, confidence, and muscle tone.

Get after it.

Sleep 7-9 Hours/Night

Quality sleep is non-negotiable.

Boost your T by getting a better sleep:

• Set a sleep schedule
• Create a restful environment
• Limit screen time pre-sleep

This will allow you to:

Wake up refreshed, revitalized, and ready to dominate your day.

Minimize stress and cortisol levels:

Chronic stress destroys testosterone.

Reclaim your vitality by:

• Meditate daily
• Engage in hobbies
• Prioritize self-care

To optimize hormone levels - stress free is the way to be

Supplements that boost T:

•Zinc
•Boron
•Magnesium

Optimize your testosterone with essential minerals.

• Make a supplement stack
• Consult a healthcare professional
• Get a blood panel every 3 months

This will give you an uplift in mood, energy, and physical performance

Win more in life for a T Boost

Wins big or small spike testosterone
• Celebrate each win
• Set achievable goals
• Maintain a victory journal

The bottom line:

Strong research shows a link between low testosterone and obesity, increased disease risk, and premature death

TLDR:

Baseline blood work
Get below 20% of body fat.
Lift Weights 2-4x/Week
Sleep 7-9 Hours/Night
Minimize stress and cortisol levels
Supplements that help
Win more in life for a T Boost

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