@themasculinemindsetcoach: Average range of testosterone 5.8 nmol/L - 28nmol/L Step 1: Get your body fat % under 20% - once your body fat % starts tipping over 20% your testosterone starts converting to estrogen (aromatase). Step 2: Fix your sleep and get 7+ hours a night - sleep regulates testosterone production and compromised sleep habits can reduce testosterone as much as 15%. Step 3: Focus on micronutrient dense foods. I believe you should be eating beef and eggs everyday as well as a good combination of fruits and veggies. (no food groups left behind) Every body function needs micronutrients and more and more of our foods are being stripped of them. Step 4: Don’t reduce your carb intake, just reduce the window of time in which you consume them in. Carb fasting 14-18 hours a day will help increase testosterone and will also increase your GH levels 200-500% (I do this everyday) This will also increase your insulin sensitivity. Placing carbs before and after your workout is most beneficial for energy and recovery. Step 5: Reduce 90%of your deep fried food and seed oils. Canola oil/ vegetable oil / safflower oil / corn oil / sunflower oil / grape-seed oil / rice bran oil. Abusing this is a fast way to flatline your Testosterone levels. Step 6: Weight train: Weight training increases your testosterone. Step 7: Avoid tobacco products / alcohol and recreational opioids or pain medications. #fyp #goals #progress #man #male #masculine #motivation #mindset #purpose #testosterone #hormones
