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4/ Ways to boost testosterone.

1/ Lose body fat, the leaner you are the less estrogen is produced from fat tissue, you will also sleep better which leads to point 2

2/ Sleep a minimum of 7 hours per night without breaking your sleep. Sleep is crucial to recovery from training and hormone regulation. Muscle is built when you are sleeping

3/ Eat enough protein, muscle tissue is produced via turning protein into muscle tissue. The higher your muscle mass the more testosterone you will produce

4/ Get enough vitamin D. Low Vitamin D is associated with lower testosterone levels.

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Discussion

Kuba 7mo ago

1. Checked

2. Checked (unless mosquito say no)

4. Checked

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3. How much is enough for low intensity daily exercise? Not in grams but actual food: 3 eggs breakfast + a little meat for lunch + some vegies for dinner are ok or not enough? How about skipping dinner/supper and increasing the amount for lunch?

Harry Bath 7mo ago

You would likely see a massive difference in your body by getting a minimum of 100 grams of protein per day. Let me show you what that looks like

3 eggs with a piece of sourdough toast is approx 20 grams

2 coffees with cows milk 5- 10 grams

1 chicken breast or a whole can of tuna or a standard serve of low fat mince meat is 30 grams

Natural Yogurt mixed with a scoop of protein powder and some nuts or a protein shake 40 grams of protein

A standard dinner with some kind of protein as the centre of the meal 20-30 grams