9 unsettling facts about low testosterone and 7 ways to fix it without drugs.

If you're a man over 30, read this👇 https://t.co/ofS6CQvP2w

9 consequences of low testosterone:

1. Smaller testicles & penis.
2. Harder to get an erection.
3. Worse memory and cognitive function.
4. Worse mood and mental capacity.
5. Higher body fat.
6. Reduced muscle mass.
7. Hair loss. 
8. Reduced bone mass.
9. Affects 40% of men >45

Testosterone is the male sex hormone. It affects your appearance, sex drive, mental & physical performance, motivation, mood and more.

Low testosterone will seriously impact on your health and quality of life.

Here's 7 ways to improve it without using drugs 👇

1. Get at least 7 hours of sleep.

Studies found that one week of moderate sleep restriction led to a 15% drop in testosterone.

If you're not getting 7 hours of sleep, this is the first thing you should focus on.

7 ways to improve your sleep:

1. Get blackout blinds
2. Phone in another room
3. Supplement with magnesium
4. Sleep in a colder room (65º F)
5. No screens within an hour of bed
6. Read fiction before going to sleep
7. Eat dinner earlier, at least 4 hours before bed

2. Drop the excess body fat.

Obese men have 30% lower testosterone levels than lean men.

If you're over 20% body fat, you need to get leaner.

This thread will help you:
https://t.co/5QCZKOWNWS

7 steps to reliably lose excess body fat:

1. Track macros.
2. Be in a calorie deficit .
3. Walk at least 10,000 steps a day.
4. Eat 1g protein per lb of lean mass.
5. Lift weights and build muscle
6. Drink more water.
7. Eliminate ultra processed foods.

3. Don't be TOO lean.

Constantly dieting when you're already lean lowers testosterone levels.

The sweet spot is 10-18% body fat.

If you're in a calorie deficit for months trying maintain single digit body fat or get "stage lean" you're going to tank your testosterone levels.

4. Avoid compounds that lower testosterone.

You'd be shocked by how many everday items & products can lower testosterone levels.

Even our water isn't safe due to hormones from birth control that don't get fully removed from the system.

Here's how you can minimise the impact 👇

5 ways to prevent the environment from tanking your T-levels:

1. Don't reheat food in plastic tupperware
2. Replace plastic tupperware with glass
3. Get a glass kettle
4. Install a water filter
5. Avoid personal care products containing parabens and phthalates (most of them)

5. Get enough zinc in your diet.

Having a zinc deficiency can lead to low testosterone.

An estimated 17.3% of the global population is at risk of inadequate zinc intake.

One study researched the effects of a magnesium and zinc supplement. It found that men who received 30 milligrams of zinc per day showed increased levels of free testosterone in their bodies.

Zinc is found in red meat, poultry, seafood, nuts and seeds.

Eat more of these foods.

Supplement with zinc if needed.

6. Cut out alcohol.

Studies have found that testosterone can drop in as little as 30 minutes after alcohol consumption.

Men who drink heavily are more likely to experience:

- Low testosterone levels
- Erectile dysfunction
- Low libido

7. Exercise and build muscle

A 2012 study found that exercising regularly was linked to higher T levels than men who were sedentary.

A 2016 study of men with obesity found that regular exercise did more to increase T levels than even losing weight.

Lifting weights is the best form of exercise to boost testosterone.

A 2007 study found that men who strength trained 3 days a week for 4 weeks saw increases in T levels immediately after working out and over time.

I built muscle on dreadful sleep when my son was newborn with just 4x20 minute workouts per week.

I've put the whole plan into an online course and program you can grab here:

(66% off for 24 hours only)
https://t.co/jAlDkEfE9B

7 tips to boost testosterone without taking drugs:

1. Sleep 7 hours per night
2. Drop excess body fat
3. Don't be TOO lean
4. Avoid T-lowering compounds
5. Get more zinc.
6. Cut out alcohol
7. Lift weights & build muscle

That's the end of this thread!

If you found it useful, use the link below to jump to the first tweet and give it a like & retweet so others can benefit.

Follow me @Rob_NBF if you want to transform into the lean and muscular version of yourself. 
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