Men’s testosterone levels begin to decline by 1-2% per year after age 20.
Here’s how to reverse the decline and naturally increase your testosterone well into your middle years without exogenous sources or TRT:
Here’s how to reverse the decline and naturally increase your testosterone well into your middle years without exogenous sources or TRT:
1. Clean Up Your Diet
Seed oils and refined-carbs are big factors in men’s declining testosterone levels.
Polyunsaturated fats from these foods have been shown to raise estrogen and lower testosterone.
Instead, stick to real foods like meat, eggs, fruits, nuts, and veggies.
Seed oils and refined-carbs are big factors in men’s declining testosterone levels.
Polyunsaturated fats from these foods have been shown to raise estrogen and lower testosterone.
Instead, stick to real foods like meat, eggs, fruits, nuts, and veggies.
2. Lower Your Body Fat %
Excess fat tissue leads to high levels of aromatase in the body, an enzyme that converts testosterone into estrogen.
If you want to fix your testosterone levels, the first step is cleaning up your diet and dropping a few pounds of body fat.
Excess fat tissue leads to high levels of aromatase in the body, an enzyme that converts testosterone into estrogen.
If you want to fix your testosterone levels, the first step is cleaning up your diet and dropping a few pounds of body fat.
3. Supplementation
Diet is 80% of the game for testosterone health.
Supplementation helps with the last 20%.
Some compounds that support testosterone health:
• Zinc
• Boron
• Vitamin D
• Tongkat Ali
• Fadogia Agrestis
These won't solve your problems, but they can help.
Diet is 80% of the game for testosterone health.
Supplementation helps with the last 20%.
Some compounds that support testosterone health:
• Zinc
• Boron
• Vitamin D
• Tongkat Ali
• Fadogia Agrestis
These won't solve your problems, but they can help.
4. Exercise
Your body needs a reason to produce testosterone.
Give it one by training.
Resistance training has been shown to cause an acute post-workout spike in testosterone in men.
High-intensity cardio, like interval work or sprints, can also enhance levels as well.
Your body needs a reason to produce testosterone.
Give it one by training.
Resistance training has been shown to cause an acute post-workout spike in testosterone in men.
High-intensity cardio, like interval work or sprints, can also enhance levels as well.
5. Get Daily Sunlight
The sun is a powerful healing source.
And Vitamin D is key for testosterone health.
But many people are Vitamin D deficient as a result of working indoor desk jobs most days.
Combat this by trying to get outside at least 30 minutes a day, 3 times a week.
The sun is a powerful healing source.
And Vitamin D is key for testosterone health.
But many people are Vitamin D deficient as a result of working indoor desk jobs most days.
Combat this by trying to get outside at least 30 minutes a day, 3 times a week.
6. Don’t Neglect Sleep
Over 50% of testosterone production occurs during sleep.
Sleep is your body’s TRT clinic.
Every time you neglect sleep, your testosterone, as does your brain and the rest of your body, suffers the consequences.
If you can, aim for 8 hours a night.
Over 50% of testosterone production occurs during sleep.
Sleep is your body’s TRT clinic.
Every time you neglect sleep, your testosterone, as does your brain and the rest of your body, suffers the consequences.
If you can, aim for 8 hours a night.
7. Avoid Alcohol
Alcohol, like fat tissue, is estrogenic, meaning it converts testosterone into estrogen.
It also destroys sleep, layers fat, and reduces recovery.
A few drinks a week won't kill you, but if you're trying to fix testosterone health, cutting it out may be wise.
Alcohol, like fat tissue, is estrogenic, meaning it converts testosterone into estrogen.
It also destroys sleep, layers fat, and reduces recovery.
A few drinks a week won't kill you, but if you're trying to fix testosterone health, cutting it out may be wise.
8. Lower Stress
Cortisol is the stress hormone.
When cortisol is high, testosterone declines.
We want to keep cortisol (stress) low to maintain healthy testosterone levels.
Find destressing practices like meditation, breathwork, or journaling to help lower stress.
Cortisol is the stress hormone.
When cortisol is high, testosterone declines.
We want to keep cortisol (stress) low to maintain healthy testosterone levels.
Find destressing practices like meditation, breathwork, or journaling to help lower stress.
8 ways to naturally enhance your testosterone without TRT:
• Exercise
• Lower stress
• Avoid alcohol
• Supplementation
• Get daily sunlight
• Lower body fat %
• Clean up your diet
• Don’t neglect sleep
• Exercise
• Lower stress
• Avoid alcohol
• Supplementation
• Get daily sunlight
• Lower body fat %
• Clean up your diet
• Don’t neglect sleep
Creating a healthy lifestyle starts with momentum.
Stack some quick wins with our "Ultimate Guide to Health Starter Pack."
This system helped 148 men lose 3,517 pounds last year.
Here's a link to get it for free: thoughtful-crafter-258.ck.page/7a8a09ce07
Stack some quick wins with our "Ultimate Guide to Health Starter Pack."
This system helped 148 men lose 3,517 pounds last year.
Here's a link to get it for free: thoughtful-crafter-258.ck.page/7a8a09ce07
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