In this post, we are summarizing the testosterone series. The testosterone series shared an easy, practical guide to increasing natural testosterones levels today! In this section, the information contained will summarize the foundational action plan that was previously expanded on. Let's begin.
1. Avoid Testosterone Supplementation Therapy (TST) or HRT ... when possible!
Try to increase your T levels naturally before resorting to TST or HRT. Taking exogenous testosterone will slow down or stop the body's natural production since it has adapted to an external source for the hormone. The shutdown may continue even after the exogenous hormones are ceased.
2. Aim for 8 - 14% Body Fat!
Naturally high testosterone levels are correlated with leanness levels down to as low as 8% body fat. Fatty tissue produces aromatase, which creates estrogen from testosterone. Becoming leaner reduces aromatase, thus preventing testosterone conversion. Avoid over-training to prevent a spike of cortisol release.
3. Mentally Relax More & Practice a Healthy Lifestyle!
A huge difference in testosterone production can be achieved with few lifestyle changes. Sleep for 7-9 hours per night; Drink enough water for at least 3 clear urinations a day; Maintain a high level of consensual sexual activity; Incorporate physical activity more regularly; Use hypoallergenic natural personal care products; These are few examples of health conscious practices & don't sweat the small stuff.
4. Build Strength & Size with Compound Exercises in the 6 - 12 Rep Range!
Create practices that optimize both muscle mass & strength are the best for testosterone production. Use big compound lifts, push yourself outside of your comfort zone, and this will invoke a significant hormonal response as long as you don't overtrain to and reach failure.
5. Do HIIT as Your Form of Cardio!
High-Intensity Interval Training and low-intensity walking are preferred forms of cardio when compared to moderate intensity steady duration cardio in most cases. Total cardio for the week should not surpass 3 hrs in any of the mentioned forms.
6. Improve Your Micronutrient Intake!
Most people around us, include many of you, are deficient in several essential vitamins and minerals to support a healthy, balanced micro spectrum of hormonal health. If most men were to optimize their micronutrient spectrum, they might double or triple their testosterone levels naturally.
7. Improve & Balance Your Macronutrient Consumption!
High protein diets tend to accompany lower fat and carbohydrate intake. The lower intake of fats and carbs leads to sub-optimized levels of testosterone. To support testosterone production, it is important to eat a balanced or close to a diet of 35 % healthy carbohydrates, 35 % healthy fats, and 30% protein regarding caloric values and not weight.
8. Avoid Foods that Lower Testosterone Levels
Some foods lower testosterone if ingested normally. If the foundation of raising testosterone has been practice as outlined in this series, then these foods will not lower the built testosterone levels significantly. Avoid Trans fats, high polyunsaturated fats, vegetable oils, soy-based products, flaxseed based products & limit alcohol intake.
9. Embrace Discomfort, Produce More & Consume Less!
Success in many forms and types will raise testosterone levels due to the competitive edge. Successful people are found embracing discomfort and producing in life rather than focusing on just consumption. Strive to improve, succeed & produce in your lifestyle & raised testosterone levels will follow.
Practice the advice given in this testosterone series and you will increase your natural levels of testosterone today! Consistently practice the foundational fundamentals over time, and you may even surpass people you look up too!
Guide To Increasing Natural Testosterone:
- Avoid Testosterone Supplementation Therapy (TST) or HRT ... when possible!
- Aim for the Range of 8-14% Body Fat and Have Some Muscle Mass!
- Mentally Relax More & Practice a Healthy Lifestyle!
- Build Strength & Size with Compound Exercises in the 6 - 12 Rep Range!
- Do HIIT as Your Form of Cardio!
- Improve Your Micronutrient Intake!
- Improve & Balance Your Macronutrient Consumption!
- Avoid Foods that Lower Testosterone Levels!
- Embrace Discomfort, Produce More & Consume Less!
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