3 Proven Ways to Boost Testosterone Naturally

Looking to boost your testosterone naturally? 💪 In this video, discover 3 proven ways to enhance testosterone levels through simple changes to your diet, workouts, and lifestyle. #1: Get Lean and Maintain a Healthy Body Fat Percentage "First up, focus on getting lean and maintaining a body fat percentage between 10-15%. Excess body fat can actively suppress testosterone levels." "Higher body fat leads to increased estrogen production, which competes with testosterone. According to research by Travison et al., excess body fat contributes to lower testosterone levels in men." (Travison et al., PubMed) "The goal is to lose fat gradually through a healthy, sustainable calorie deficit. Quick, extreme diets can actually harm your hormone health and reduce testosterone." Tip #2: Optimize Your Sleep "Next, sleep is key. Aim for 7-9 hours a night because testosterone is primarily released during deep sleep. Poor sleep can drastically impact your levels." "Research shows that even one week of restricted sleep—around five hours a night—can lower testosterone by 10-15%. That’s equivalent to adding a decade to your age in terms of testosterone levels." (Chicago Sleep Study, PubMed Central) "To make sure you’re getting quality sleep, keep your room cool, dark, and quiet. Reducing blue light exposure an hour before bed can also help you fall into a deeper, more restorative sleep." Tip #3: Prioritize Compound Strength Training "Finally, lift heavy and focus on compound movements like squats, deadlifts, and bench presses. These movements recruit large muscle groups and naturally stimulate testosterone production." "Studies, like those by Hakkinen, show that resistance training—especially with compound lifts—boosts testosterone levels significantly, especially when performed at 70-90% of your one-rep max." (Hakkinen et al., journals.physiology.org) "Stick to an upper-lower split, training 3-4 times a week. Overtraining can actually increase cortisol, which counteracts testosterone production, so keep it intense but efficient." By implementing these three strategies—getting lean, optimizing your sleep, and focusing on compound strength training—you’re setting yourself up for healthier, naturally boosted testosterone levels. Thanks for watching, and stay tuned for more tips on optimizing your health and performance!" 🚀 Get our full Testosterone Guide here: https://apps.bachperformance.com/test... Testosterone is key for muscle growth, energy, and overall health. Don’t miss these natural strategies to optimize your levels and maximize your results! 👍 Like this video? Share your thoughts in the comments and subscribe for more fitness and health tips! Introduction: 0:01 - 1:29 Tip #1: Get Lean and Maintain a Healthy Body Fat Percentage: 1:29 - 3:57 Tip #2: Optimize Your Sleep: 3:57 - 8:09 Tip #3: Prioritize Compound Strength Training: 8:09 - 11:37 Conclusion: 11:37 - 12:51 CTA: 12:51 - 13:03 If you want to experience this for yourself with custom coaching, start here: https://www.bachperformance.com/coaching Click Below to Subscribe for More Videos: ➜https://www.youtube.com/ericbach?sub_... [FREE] Fat Loss & Muscle Building Guides https://bachperformance.com/guides/ [Coaching] Look Great Naked Without Living In The Gym ➜https://bachperformance.com/coaching/ [Book a Call] Chat with Eric & Get in the Best Shape Of Your Life: ➜ https://bachperformance.com/call Subscribe to My Channel here: ➜​​https://www.youtube.com/ericbach?sub_... #TestosteroneBoost #NaturalHealth #FitnessTips #BuildMuscle #T-Nation #Ryan Fischer, #jasonbrown #ChristianThibaudeau, #JeffNippard #Athlean-X