If you're a man carrying more than 20 lbs of extra fat, your health is on the line unless you read this 👇 https://t.co/aaCNQtyUOK

You probably know being overweight carries a serious disease risk.

But did you know that being just slightly overweight will seriously impact your testosterone levels?

And the more overweight you are, the worse the impact will be.

Here's why this matters 👇

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 https://t.co/2t4QmLFKXD

If you want to accomplish anything in life as a man you're fighting a losing battle if you have low testosterone.

Good news. 𝗧𝗵𝗶𝘀 𝗶𝘀 𝗳𝗶𝘅𝗮𝗯𝗹𝗲 (without drugs).

Here are the top 5 things you can do to optimise your testosterone levels.

1. Lose the excess body fat.
2. Have healthy sleep habits.
3. Exercise and build muscle.
4. Limit alcohol.
5. Don't use materials with BPA/phthalates. https://t.co/laMA9u1nmr

1. Lose the excess body fat.

The MAJOR lever you can pull to optimise your testosterone is your body fat levels.

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

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

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. https://t.co/f1gYb4DJLI

2. Have healthy sleep habits.

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 https://t.co/7wPSoTliPB

3. 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.

Unfortunately many men tell themselves they don't have time to work out. I'm on a mission to prove this isn't true.

This is the program I used to build muscle and get stronger as a busy dad with just 20 minutes 3-4x a week 👇

https://t.co/jAlDkEfE9B

4. Limit 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

5. Avoid exposure to BPA/phthalates.

Avoiding all exposure is impossible, so this is where you should focus:

1. Don't use plastic tupperware
2. Don't put anything hot in anything plastic (e.g. fluids you will consume)
3. Get a glass kettle
4. Install a water filter

If you just want to focus on ONE thing to improve your testosterone levels it should be losing excess fat.

That's where I come in.

I've helped hundreds of men to do this despite busy lives with demanding jobs, families etc. https://t.co/7kAMpoi56C

If you want to start with a 90 day program, send me a DM by tapping the button below and I can let you know more about how it works.

https://t.co/aCAoFpP4cy

That's the end of this thread!

If you found it useful, save another man's life by using this link to jump back to the start, then hit repost!

https://t.co/nAdDV1Oeb4

Dad to 2 with 1 on the way. I help busy dads lose the 20+ lbs they gained since becoming dads with my simple nutrition framework and 20 Minute Muscle system.

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