1) Increase Sleep 

How many hours of truly restful, deep sleep do you get a night?  5 maybe 6 hours? If you want to restore your body, build muscle, and raise testosterone levels that’s not enough! Many studies have proven the connection with sleep deprivation and low T.

So get your 8 hours of deep sleep every night!

2) Increase Healthy Fats

Cholesterol is a major building block of all your hormones. Men that eat diets low in cholesterol, vegans, and men who take statin drugs that block cholesterol productions pathways can suffer from lower production of all major hormones.

If you want a higher level of hormones, including testosterone, you need to increase your healthy fats; avocados, almonds, walnuts, pistachios, eggs (the whole egg), coconut oil, even organic butter and animal fats in moderation. Understand that frying, high heat and major processing all effect and lower the quality of healthy fats in your food making them even dangerous. So stick to the healthy fats with minimal processing. Keep your diet as whole food and natural as possible.

3) Exercise, lift weights! 

No, you don’t have to become a body builder or join a gym. But you do need weight a resistance type workout. You need to make your muscle work, flex, push and pull against resistance. If you’re new to working out, start slow, get a trainer and consult your physician first.

Muscle helps to increase your testosterone levels.

But first…

Get your testosterone levels tested. You want to see if all your hard work is paying off. It is always a good idea to get a baseline level first. Not only for your own knowledge but for monitoring your health progress as you age. So get it tested now to see where you stand.

Stay active, stay healthy.

-Sincerely PhxMHC

Consult Phoenix Men’s Health Center to see how we can help. We have many natural options to assist you in falling and staying asleep.  We can also test your testosterone as well as prescribe natural and pharmaceutical treatment options for low T.

2 Responses

Leave a Reply

Your email address will not be published.