Episode 349 - 🚀Unlock the power of testosterone in your 30s and beyond!

Get Lean Eat Clean

This week I discuss the importance of naturally increasing testosterone levels as we get into our 30's and beyond!

Testosterone can play a role in muscle mass, strength, libido, sex drive, improved mood and bone strength. Testosterone tends to decrease about 1-2% per year starting in our 30's and it's important to get ahead of the curve as much as possible.

Here are three ways to help increase testosterone naturally:

- Maintaining a reasonable body fat percentage between 8 and 15%

- Getting the correct micronutrients, such as vitamin D and zinc, through supplementation or diet can also boost testosterone.

- Prioritizing quality sleep and aiming for about 8 hours of sleep per night is crucial for optimal testosterone levels

Stay proactive in taking care of your health and enjoy the benefits of maintaining healthy testosterone levels as you age gracefully!

Episode Resources:

https://pubmed.ncbi.nlm.nih.gov/21154195/

https://pubmed.ncbi.nlm.nih.gov/17520786/

https://pubmed.ncbi.nlm.nih.gov/8875519/

https://pubmed.ncbi.nlm.nih.gov/21678033/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5054608/

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