Here are his tips, in a nutshell:
Exercise – particularly weight training and high-intensity interval trainingSleep time and quality – as part of the circadian rhythm, the body increases testosterone production when asleepBalanced diet – eat whole foods, a balance of fat (polyunsaturated and monosaturated like fatty fish and avocado), protein and carbsLimit alcohol – heavy drinking messes with your body’s hormonal factory, the endocrine systemVitamin D and Zinc – aim for 10-30 minutes of midday sun exposure every day; get zinc from supplementation or oysters, pork, beef and chickenStress – chronic long-term stress will hurt your testosterone levels and it will show in the lack of motivation, low energy, eating disorder or disturbance of your sleep qualityReduce body fat – carrying excess body fat, especially around the midsection, is bad for the heart and health, and lowers your testosterone levelEnvironmental toxins found in many materials such as food containers, plastic bottles and packaged foods, can hinder your testosterone production – never microwave your food in plastic and look for BPA-free logos while shopping.
