Testosterone

DIET:

• Low Glycemic: the majority of your diet should consist of foods that have a Glycemic Index value of 55 or less to reduce spikes in blood sugar.

• Eat Plenty of Calories: at least 2000 per day for a 200lb. man, or 12 calories per pound of body weight.

• Consume Red meat: (good-quality, grass fed) contains high levels of bioavailable nutrients like Zinc and vitamin D.

• Intermittent Fasting: work up to a 16-18 hour fasting window daily. By eating less often you reduce your insulin which allows testosterone to increase.

• Consume Healthy Fats: Fat is the building block for hormone production.

LIFESTYLE:

• Sleep: aim for 7-8 hours of sleep at a consistent time each night, and get up at a consistent time in the morning. This will help support your body's natural circadian rhythm, which will in turn allow for better communication within the HPA-axis.

• Lower Stress: (including stress from some protocols) in your life and find strategies like meditation, Primal Trust Academy, breathwork, etc. that help you manage stress effectively.

• Exercise: it's an important part of supporting testosterone production. High intensity interval training as well as strength training has been shown to increase testosterone whereas steady-state cardio has shown to lower it.

SUPPLEMENTS:

• Nano Mojo - Adrenal support

• Testanex - Testosterone Support