13 million men in the US have low testosterone levels....CONTINUE READING
Low testosterone leads to:
- Fatigue
- Depression
- Weight gain
- Low energy
- Low sex drive
- Low muscle mass
And is setting the stage for:
- Osteoporosis
- Obesity
- Heart disease
Here are 10 ways to boost your testosterone and take back control of your health:
1. Sleep 7 to 8 hours a day
Testosterone is released during sleep.
Studies have shown that sleeping less than 5 hours per night lowers testosterone by about 15%.
You need to be prioritizing sleep:
- Consistent sleep schedule
- Morning light exposure
- No screens or bright lights before bed
2. Lift weights 3–4x a week
More muscle mass leads to higher testosterone levels.
And, lifting weight itself boosts testosterone levels.
In fact, it’s the best exercise you can do to increase your levels.
You need to be lifting weights regularly.
Use progressive overload to maximize the impact on your testosterone levels.
Train in the 6–8 rep range.
3. Get your body fat to 12–19%
Your beer belly is the biggest predictor of your testosterone levels.
Body fat has a direct impact on your testosterone.
The higher your body fat percentage, the more estrogen you have, and the less testosterone you have.
If you want to improve your testosterone levels, lower your body fat percentage…CONTINUE READING>>
