Stress And Time Management Lifestyle Coach Facilitation Guide Stress And Time Manage: Fill & Download for Free

10 Ways to Stay Fit & HealthyIt's the insufficient things that you are doing each day that add up to being healthy and match. While we tend to do what we have a tendency to can to be as health-acutely aware as we have a tendency to will, Use the following tips as a guide on your journey on the trail to good health.TrendMonetizerOur Bad HabitsWell, a number of them at least. The opposite ones you may simply be in a position to chop back on. Habits within the "quit" class would be smoking, drugs, unsafe sex and different unhealthy addictions. There's simply no way to do any of those during a "healthy" manner. It may take a while, but it's price it if you want to lead a healthy lifestyle.it is perpetually a piece in progress since there are many parts to a healthy lifestyle.On the other hand, there are some habits that aren't therefore dangerous, but will easily become a problem if taken too far. These include alcohol, sugar, caffeine and junk food. These things carefully or on a "once-in-a-while" basis are doable, so long as the bulk of your selections are aware and healthful.2. Get Your CheckupsGet to your doctor for your annual physical simply to make certain everything is as it ought to be. If you have insurance, sometimes these services are covered, thus take full advantage of your benefits. That being said, understand your own body so that you're aware when one thing seems awry. Do breast or testicular self-exams, and acquire suspicious moles confirmed. Get exams frequently whether or not you're healthy thus that if and when one thing is abnormal, you know regarding it and will take action, in conjunction with your doctor.3. Have a Smart SleepSleep affects our physical and mental health tremendously, and several people don't get enough in step with Mayo Clinic. Lack of sleep adversely affects metabolism, mood, concentration, memory, motor skills, stress hormones and even the immune system and cardiovascular health. Sleep allows the body to heal, repair and rejuvenate itself in an exceedingly approach it simply cannot when an individual is awake.4. Exercise Is KeyWhether or not you only get out for a walk some times every week, exercise is vital in your daily routine to remain work and healthy in keeping with the Physical Activity Guidelines for Americans. Cardiovascular exercise helps to strengthen the heart and lungs, strength coaching helps to strengthen the muscles and stretching helps to scale back the risk of injury by increasing flexibility. Exercise also improves circulation and body awareness, and regular exercise can facilitate combat depression.5. Eat a Healthy DietGet as several fresh fruits, vegetables, and whole grains into your diet as attainable and create them the main part of your overall diet. Include lean sources of protein like poultry, fish, tofu and beans. Eat balanced meals and do not overeat. Stop eating before you become fully full and offer yourself a chance to digest your food. Snack on whole foods such as fruit, vegetables and nuts. Avoid highly processed foods that contain artificial sweeteners or colours, hidden sugars or excessive fat in keeping with Dietary Guidelines for Americans, 2015-20twenty.6. Eat Breakfast Each DayA healthy breakfast starts your day off right. It sets you up therefore that you have energy and fuel for optimal mental and physical performance. Eating breakfast helps to take care of stable blood sugar levels and a healthy weight as a result of you are less possible to overindulge later in the day.7. Drink It UpOur bodies are created principally of water. Most fluids and foods contain water that will facilitate to keep our bodies hydrated, however fresh, clean, plain water continues to be the most effective and healthiest beverage for maintaining a healthy body. It's the foremost natural cleanser for our organs and digestive system in keeping with Harvard Health Publishing. Being hydrated is crucial for the brain as well as for helping to flush toxins out through the skin (perspiration) and urine.8. Reduce Your StressStress can cause a myriad of problems, from heart hassle to digestive problems. This should not come back as a surprise. What several people don't understand is what to try to to concerning it, how to manage their stress. Exercise, meditation, doing what you like, applicable boundaries, spirituality, being in nature, and enjoyable hobbies all help alleviate the harmful effects of stress on the body. Do not overwork. Take breaks (vacations, mini-vacations, days off) and surround yourself with individuals who support you.9. Don't Bottle It UpKeeping emotions bottled up within will cause mental and emotional stress furthermore physical symptoms. Unexpressed feelings can result in depression, sleep issues, eating disorders, and even physical pain. Learn to speak concerning your feelings, or express them through some kind of art. Even writing thoughts and feelings down may be a smart means to precise things you discover exhausting to say.10. Focus on Consistency and ModerationIn order to maintain a healthy and work lifestyle, it is important to possess some sort of consistency when wanting at the large image result. Make changes individually, and don't build too several changes directly or you will risk relapsing into previous habits. Making these selections a half of your existence will help you to achieve your health goals. Avoid extremes in any capability. Exercise moderation when it comes to fitness, food and fun.

What OpportunitiesAre in the Health andWellness Industry?If you’ve gone through the process of considering why you want a career change,and you’re committed to making a shift, it’s time to focus on what you’d like to bedoing. If you’ve opened this guide, health and wellness are probably of particularinterest or passion. Fortunately, there are plenty of directions you can go withinthis growing field.Many professionals find success with starting their own consulting businesses and offering a number of services as a result.There are a wide variety of paths you can take in the health and wellness industry, no matter what you decide to specialize in. The first step in understanding which path is right for you is to consider what you want your day-to-day life to look like. You may examine whether you:Want to work part-time or full-timeWould like to work for yourself or for a companyWant to work alone or with a teamWant a steady paycheck and health benefits or if flexible hours are importantAre willing to commute to work or if you’d like to work at homeOf course, there are benefits and drawbacks to any career choice. Full-time employees may not have much scheduling flexibility, while self-employed people may stress about not having a steady income, for example.Understanding what will make you happiest in your new career will help you discover whether you’d rather opt for employment or more of an entrepreneurial path. In some cases, you can combine the two by being employed and also starting your own business on the http://side.In each of the health and wellness industry specialties we’ll cover below, both paths are available to you. We’ll also touch on a few examples of specific jobs you could have in each specialty — it’s important to note these are only a small set of the many, many careers people in the field take on.Nutrition ProfessionalNutrition is a complex and ever-expanding study of how food impacts the body. For many people, deciding exactly how to eat for optimal health is confusing. The science is always evolving and much of the information, especially online, is untrue, incomplete, or even contradictory. A nutrition professional gives clients guidance and coaching that helps them navigate healthy, tailored eating plans and make meaningful changes.Nutrition CareersEMPLOYMENTCorporate Wellness ConsultantYou can work in a corporate environment alongside HR to drive wellness efforts for employees. In this role, you might work part-time or full-time in an office, warehouse environment, healthcare facility, or other location. You may assist with developing educational materials or give seminars on healthy eating habits. You could also be an on-retainer consultant who helps several companies every week with their wellness programs.Nutritional Supplement Sales RepresentativeYour nutrition background will equip you to speak intelligently about a supplement’s specific benefits and the science behind them. Many people in this role travel to visit health food stores, spas, wellness centers, co-ops, and grocery stores. Nutritional supplement sales representatives often work on a commission-basis and have a flexible schedule.Weight Loss CounselorA weight loss counselor helps people understand the role of nutrition in supporting weight loss and overall health. Many weight loss centers, spas, and wellness centers rely on their counselors to help with one-on-one sessions and lead group discussions. Often (but not always) people who become counselors have had a weight loss journey themselves and want to use their experience to help others.ENTREPRENEURSHIPBecome a Private ChefIf you love to cook and want to work closely with your clients, becoming a personal chef could be a great option. Personal chefs prepare healthy meals most of the time from their clients’ kitchens. They also have the opportunity to take a consultative approach with clients—crafting meal plans around their lifestyles, teaching them to cook, and helping them form new habits.Start an Online BusinessThe internet gives you instant access to millions of people worldwide. Online entrepreneurs in the nutrition space may utilize social media, YouTube, blogs, and more to connect with people about their nutrition habits. Many business owners build courses, run digital support groups, or offer subscription-based packages. We cover some of the basics for How to Start Your Online Nutrition Business in one of our recent blog articles.Start a RestaurantAn exciting way to serve people healthy food is to start your own restaurant or food truck. As the owner, you’ll have control over how your menus are constructed, where you source your ingredients, and what goes into a dish. If you enjoy cooking and want to reach people en masse, this could be a great route for you.Other Career IdeasNutrition and wellness consultantNutrition and wellness writerHealth food store ownerNutrition educatorHealth CoachHealth coaching is all about supporting people in developing a healthy lifestyle through physical activity guidance, nutritional advice, and behavioral change. Coaching, much like a coach on a sports team, develops skills to educate and inspire clients. Many health coaches choose to take a holistic approach by looking at the big picture of a person’s health and how multiple factors work together — for example, lifestyle, diet, emotional well-being, and family history.Health Coaching CareersEMPLOYMENTRecovery CoachA recovery coach may work with people on their overall health in order to support them in recovery from addiction to drugs or alcohol. Recovery coaches may work in hospitals, schools, rehabilitation centers, wellness centers, or even in people’s homes. In this job, you’ll have a deep understanding of the science of addiction and how to help people make lifestyle changes to overcome it.University or College Health CoachStudents often deal with a number of factors that may have implications for their health such as stress, irregular sleep schedules, and poor eating habits. A health coach at a college or university will have the opportunity to work with students and identify areas where they can make more positive choices for their overall health.Corporate Health CoachMore and more companies are hiring health coaches as part of their wellness initiatives. Health coaches may work in a corporate setting to lead weight loss support groups, offer smoking cessation programs, or educate people on healthy habits. Corporate health coaches may even offer extra resources, such as videos and worksheets, or form coaching groups on the side to help employees further.ENTREPRENEURSHIPStart a Health Coaching ConsultancyMany health coaches choose to start their own businesses so they can set their own hours, rates, and work with the clients they really enjoy working with. Many health coaching business owners choose to hire other accredited professionals to offer their clients a wider range of services. Owning your own business gives you the flexibility to work when and where you want and make important decisions about business growth.Create Online CoursesBy building and selling online coaching courses, you can distribute information to people whom you might not ordinarily get to reach. Course topics can run the gamut from how to raise a healthy child to ways to holistically improve bodybuilding performance. By building and selling courses, you can explore what you’re passionate about and share that information with paying customers.Become a Private Health CoachPrivate health coaches work one-on-one or in small groups with clients who are looking to improve their overall health. Many people enjoy private coaching as it allows them to foster a deep, personal relationship with their clients. It also allows them to be very specific with their guidance and plans rather than needing to cater to a group.Other Career IdeasHealth consultantHealth writerMindset coachingHealth speaker or educatorPersonal TrainerAlthough personal trainers are well-versed in workouts and strength training, that’s definitely not the limit of their expertise. In fact, with comprehensive education and certification programs, that’s just the beginning of the personal training journey. As a trainer, you can work with clients to help manage stress, lose weight, reduce risk of chronic disease, increase athletic performance, quit smoking, and accomplish other significant health goals. Trainers work in a variety of settings and assist clients in moving toward long-term health and wellness.Personal Training CareersEMPLOYMENTWorkshop FacilitatorAs a workshop facilitator, you can put together highly impactful workshops that drill down on one particular topic. These workshops often take place at wellness centers or gyms. In this role, you’ll research a particular topic and create a presentation that’s designed to appeal to a group. You might also create hands-on activities and handouts to help people absorb information.Sports Team TrainerAs a personal trainer, you have the ability to address the needs of a specific sports team. This will give you the opportunity to learn the deeper aspects of a sport’s demands. For example, you might support a cycling team and help members with cross-training activities that keep them from overtraining their leg muscles. In this role, you’ll be part of a team’s resources that include coaches and physical therapists.Injury Rehabilitation SpecialistUnfortunately, many people have accidents or get injured throughout the course of their lives. Trainers focused on rehabilitation may work in homes, hospitals, or rehabilitation centers alongside physical therapists to help people physically recuperate. For example, a trainer might help someone who has been in a car accident learn arm exercises to regain strength.ENTREPRENEURSHIPYour Own GymMany fitness trainers are excited by the idea of having their own space to train clients, employ their own handpicked staff, and create community. Gym owners may specialize in a particular type of exercise or approach. Owning a gym allows you to also host events, develop local partnerships, and set your own rates.Private Personal TrainerA private personal trainer will work with people individually or in small groups in gyms, outdoor settings, or even their homes. By working for yourself as a personal trainer, you’ll work closely with clients and create an exercise regime that works for them. Personal trainers often work nontraditional hours to accommodate clients before or after they need to be at their jobs or with their children, for example.Fitness WriterPersonal trainers are extremely well-versed in the science of the fitness world through their education. If you like to write and enjoy diving into a variety of subjects, a fitness writing career might be a great choice.Other Career IdeasProgram SpecialistFitness DirectorWellness DirectorPersonal Trainer ManagerAthletic Performance CoachFitness InstructorWhile personal trainers tend to work closely with clients, often one-on-one, fitness instructors thrive in group class settings. Putting together classes requires a high level of creativity and flexibility as well as knowledge about many of the most popular group offerings such as HIIT, spin, muscle conditioning, and circuit training. There are also more specialized classes that need insightful, experienced instructors, like those who lead groups in Pilates, yoga, aquatic exercises, kickboxing, stability ball training, indoor cycling, prenatal fitness, and youth fitness.Fitness Instructor CareersEMPLOYMENTFitness Instructor ManagerAs a certified fitness instructor, you’ll have the knowledge to identify in others what makes an effective fitness instructor such as technique, enthusiasm, and skill in adjustments. As a fitness instructor manager, you’ll be able to help select a roster of instructors that’s well suited to a particular gym or studio.Yoga InstructorYoga is different from most other forms of teaching as it focuses on breath, mindfulness, and balance as well as strength. Instructors may choose a number of styles from Bikram to Vinyasa. Instructors will typically spend their day teaching various scheduled classes and supporting students in balance, meditation, and breathing activities.ENTREPRENEURSHIPOpen Your Own StudioIf you love teaching fitness, it’s possible you may want to take your involvement to the next level by opening your own studio. As a studio owner, you’ll decide on the branding, look, and feel of the studio and style of exercise to teach.Teach Online or App-Based Fitness ClassesMany fitness instructors will video record their classes and put them online for people to purchase. Increasingly, people are developing mobile applications where people can take their fitness on-the-go. By simply reading the instructions or following prompts, users get the luxury of group instruction right from their phone.Other Career IdeasKickboxing instructorCorporate fitness instructorDance or barre instructorSpeaker or fitness writerGym manager

I m giving you 50 ways to increase your T- level..I’ve divided this list into three parts: Dietary, Physical, and Lifestyle. Starting with Dietary:A. Dietary1. Cut out alcoholDrinking is terrible for you, period. Alcohol in large doses will suppress your testosterone levels precipitously.Beer is especially insidious: the hops in beer act as phytoestrogens, which create a double whammy of reduced testosterone and increased estrogen levels.If you drink, drink minimally, or not at all. A few drinks of hard alcohol are a better option than beer.(Side note: some research shows that small amounts of hard alcohol before exercise can increase your levels of free testosterone, so alcohol in small amounts is not all bad. This is not a suggestion to drink before you hit the gym though.)2. Reduce sugar and processed carb intakeHigh doses of sugar acutely suppresses testosterone levels. A diet of large amounts of processed carbohydrates and sugar is hormonal hell. It causes increased insulin insensitivity, systemic inflammation, increased cortisol levels, and impaired glucose tolerance.With that said, you still need to eat carbs. Which brings me to my next point:3. Eat only clean carbsCarbohydrates are necessary for testosterone production, and low-carb diets commonly cause testosterone decline. The solution is to only eat clean carbs, and to match your carb intake to your activity levels.I define “clean carbs” as complex carbs and low-to-no-sugar carbs. If you get your carbs from tubers, whole grains, and vegetables, your diet will be immensely healthier and more nutrient-dense as a result.4. Eat an adequate amount of proteinContrary to popular belief, high-protein diets have been shown to lower testosterone levels. Now, that does not mean you shouldn’t eat protein. Rather, it means that beyond a certain point, extra protein is not helping you.Additionally, the evidence that protein intake corresponds with increased lean body mass is indisputable. And as it happens, lean body mass corresponds with increased testosterone levels.By current research, 0.8 grams per pound of bodyweight is entirely adequate. I generally recommend 1 gram per pound, simply because it is less math, and even if you fall a bit short, you still ensure your intake is sufficient.5. Use whey proteinWhey protein is extremely useful for general muscular recovery and maintaining a healthy diet. If you are trying to grow lean body mass through resistance training, whey protein is both convenient and cost-effective.For people who struggle with protein intake (a common problem) a 50 gram shake could account for a large % of your daily intake. I recommend getting your protein from Truenutriton. I even have a partnership with them—use the code AJAC235 at check-out for 5% off your order.6. Increase healthy fat intakeLow fat diets plummet testosterone levels. Increase your intake of saturated fats and omega-3 fatty acids. Avoid ultra-lean cuts of meat and instead eat things like:Chicken thighsEggsFattier beefAlmondsWalnutsUse coconut oil, olive oil, and butter.7. Supplement with vitamin DThe majority of people are vitamin D deficient. This deficiency contributes to lower testosterone levels. Vitamin D is fat soluble, meaning it is best absorbed in the presence of fat. Consume with any kind of fat source. 2,000 ius a day is sufficient.This is the supplement I use personally: Amazon link.8. Supplement with magnesiumMagnesium is sometimes claimed to be a T-booster, but the research is rather inconclusive.What is well-established, is that many people are deficient in magnesium, and that magnesium deficiency has adverse effects on exercise performance, energy levels, mood, and a multitude of metabolic processes. Magnesium deficiency has been a silent problem for many decades now, though most are unaware of it.Additionally, there does seem to be an interplay between magnesium deficiency and suppressed testosterone levels. Per my own professional experience, I’ve been continuously surprised over the years by how many clients report feeling more energetic and improvements in libido when they supplement with magnesium.I recommend this brand (Amazon link).9. Use probioticsYour digestive track does more than just digest food. It’s also a disposal system for toxins, heavy metals, and xenoestrogens.If your gut is unhealthy, your body can reabsorb estrogen (sounds weird, but it’s true). For gut health, aside from cleaning up your diet, probiotics can help. Eat fermented foods like yoghurt, or things like sauerkraut, pickles, and kimchi.10. Supplement with fish oilSome people almost never eat fish. Supplementing with fish oil is a good way to increase the amount of omega-3 acids in your diet.Most often the effect noticed with fish oil is reduction in soreness. But fish oil also has cognitive and mood-boosting benefits.This is the fish oil I use.11. Consume bone brothBone broth contains saturated fat from bone marrow, and getting enough healthy saturated fat is critical for hormonal health. You also get the benefits of the collagen in the bone marrow, which improves your joint health.12. Use olive oilOlive oil is excellent for cardiovascular health. It also contributes to healthy cholesterol levels, which promotes testosterone production (cholesterol is a “precursor” hormone to testosterone). Just make sure you get real olive oil, and not fake olive oil.Side note: If by chance any of my readers owns an olive oil farm, I’ll happily promote the hell out of your oil (I love olive oil, and go through a bottle a month).13. Minimize usage of plastics with foodThis can seem like a huge chore, but the evidence for plastics being an environmental xenoestrogen that damages everything from fish to polar bears is very powerful.In your daily life, you can avoid plastic by eating whole foods, storing foods in glass containers, and reducing the amount of processed food in your diet.Be reasonable about this—obviously it is not realistic to eliminate all the plastic in your life, unless you plan on living in the woods and carving and forging your own furniture and tools.14. Avoid fake fatsWhat do vegetable oil, corn oil, soybean oil, and canola oil all have in common?They all negatively impact testosterone levels.They also inflame the gut, the arteries, may be one of the causes of heart disease, lead to fatty liver disease, and are linked to Alzheimer’s disease and dementia.Eliminate them from your diet, and minimize your consumption of them.15. Remove soy from your dietIn moderate amounts some soy protein may be alright, and I’ll readily say that research doesn’t indict it.That said, there’s also a ton of research on soy being a powerful phytoestrogen which adversely affects testosterone levels. I see no reason why any man should consume it. This is not to mention most foods that contain processed soy protein and soybean oil are highly unhealthy and awful for you on multiple levels (cardiovascular, hormonal, digestive, cognitive). Cut the soy out your life, gentlemen.16. Eat avocadosAvocados were considered fertility food by Native American tribes, and for good reason:They contain monounsaturated fat, which is the exact kind of fat you want to be consuming for healthy testosterone levels. They’re also loaded with many other nutrients (vitamin K, copper, folate, vitamin B6, potassium, vitamin E, and vitamin C).Just don’t put them on toast, for the love of God.17. Increase cruciferous vegetable consumptionCruciferous vegetables—e.g. broccoli, cabbage, cauliflower, spinach— are loaded with anti-estrogens and a multitude of other nutrients. They also improve digestive health (and are a great source of fiber). Add them into your diet as much as possible.18. Eat eggsI mentioned eggs before in this list, and I will mention them again here. Eggs are as close as you’ll ever get to a perfect food. They contain healthy fat, protein, and practically every vitamin (except vitamin C).19. Supplement with a vitamin B complexVitamin B contributes to a multitude of metabolic processes. Deficiencies adversely affect energy, mood, strength, and concentration. Some research also suggests a deficiency can contribute to lower testosterone levels.I usually order this vitamin B complex from Amazon.20. Supplement with zincIf you are deficient in zinc, you’ll get a solid testosterone boost when you start supplementing with it.I usually recommend Zinc in the form of ZMA (which also contains magnesium). Here’s one such product.21. Cook with turmeric, or supplement with curcuminTurmeric is a very powerful antioxidant and anti-estrogen. Besides reducing estrogen levels, it also acts as an anti-inflammatory. This supports overall hormonal health and helps elevate testosterone levels. Recommended product.22. Consume fresh gingerI recently discovered the virtues of ginger while exploring ways for a client to improve his cholesterol levels (he was overweight at the time). Ginger surprised with its many health benefits. It:Is an anti-inflammatoryBoosts your immune systemImproves digestionImproves cholesterolHas anti-cancer effectsThat said, it is not a testosterone booster, but an overall improver of health as a whole. For someone looking to improve their quality of health, I’d consider it a great addition to your diet.23. Cut the stimulantsExcess stimulant consumption of caffeine and energy drinks increases cortisol. Which means it decreases T levels.Caffeinated drinks can mask excess cortisol, and they certainly mask sleep deficits and being under-recovered. If you need coffee simply to feel semi-normal, and drink stimulant drinks throughout the day, you need to cut back. Try using non-caffeinated energy products like RED to increase your energy levels instead.24. Aggressive Strength testosterone boosterMike Mahler’s “Aggressive Strength” is the only T-booster I’ve ever found to work.It’s formulated by Mike Mahler, a strength coach and hormone optimization specialist who I’ve followed for many years.It works, and he’s got the testimonials and bloodwork to prove this many thousands of times over.25. Supplement with Estrogen ControlIf you are overweight, it’s quite possible you are estrogen-dominant. “Estrogen Control” is another supplement formulated by Mike Mahler.It decreases the conversion of estrogen, and synergistically helps to increase testosterone production.If your natural T levels are truly low, combine it with Aggressive Strength (mentioned in previous point).B. Physical26. Use intermittent fastingIntermittent fasting is a very effective strategy for reducing body-fat levels and improving dietary behaviors. Moreover, it is fairly easy to implement due to the time-based nature of it. The Metabolic Blowtorch Diet is the most powerful Intermittent Fasting system you can use. I’d strongly suggest getting the book and utilizing it, if intermittent fasting is something that interests you.27. Lift weightsBeing strong and muscular leads to increased testosterone levels. Conversely, increased testosterone levels facilitates greater strength and muscle gains. Lifting also leads to improved self-confidence, metabolic health, movement economy, and quality of life as a whole. I’ve got a lot of programs that cover how to do this.28. Perform compound movementsCompound movement should comprise the majority of your training. These include squats, deadlifts, rows, presses, dips, chinups, pushups, lunges, and loaded carries.29. Get more muscularAs I mentioned above, higher lean body mass correlates to higher testosterone levels. As a major benefit, you are also stronger, and harder to kill. And more useful in general. This is not a complicated point. Muscle is the holy grail for health.30. Improve relative bodyweight strengthThis is the most direct way to assess if you are building muscle and losing fat. How many pushups, chinups, dips, lunges, and squats can you do in one set? Aim for these numbers:50 pushups20 dips12 chinups or pullups100 lunges (50 on each leg)100 bodyweight squats31. SprintSprinting builds leg strength, improves conditioning, and increases fat burning (provided you are in a caloric deficit). It also improves relative bodyweight strength, and generally makes you more athletic. Do sprints of some kind as part of your training.If you want to know how to get started, I have a whole article on the subject: How to start sprinting.32. Do not get fatExcess fat increases the secretion of estrogen, inflammation, decreases testosterone, and leads to reduced insulin sensitivity. These are not things you want to happen. Stay lean and do not let your body-fat percentage rise above the mid-teens, ever. I consider 15% the high point for men.If you’ve never been lean before, diet down to 10% body-fat, and then adjust your lifestyle from there. Every man should be very lean at least once in his life, just to know what it’s like.33. Perform high-intensity interval trainingHIIT cardio is time-efficient, improves endurance and cardiovascular health, increases bloodflow, can help you get leaner. There are many different forms of HIIT—sprints, sleds, running, hills, swimming, weights—find something that works for you.34. WalkingThis means exactly what it says. Walking is an ancient health secret, and people overlook it simply because of how mundane it seems as a suggestion.Walking can help you get leaner, reduce stress, improve bloodflow, improve recovery, increase focus. It’s an essential ability you never ever want to lose.C. Lifestyle35. Get some sunlightSunlight exposure and testosterone levels unequivocally go together. Increased sunlight increases vitamin D levels, which in turn leads to increased T levels.36. Don’t smoke cigarettesThere is conflicting arguments over the effect of smoking on T levels, but smoking also reduces bloodflow, and contributes to erectile dysfunction. A functional penis will do more for your T levels and quality of life than a broken one.37. Get proper sleepA lack of sleep can nearly cut testosterone production in half. The formula is very simple:Less sleep = Less testosterone.Do what you need to do to improve your sleep. Cut down on bluelight exposure, turn down the lights, quiet the mind, manage your time better, and get an alarm clock. Don’t wake up with your phone.38. Reduce cortisol levelsHeightened cortisol (stress hormone) results in a decrease of testosterone. Stress is entirely a result of lifestyle. Fix your lifestyle and your stress levels will drop.Supplementing with Ashwagandha is also proven to reduce cortisol. Consume 2-6 grams a day, depending on your level of stress. As a side note, ashwagandha also happens to be a powerful immune system booster.39. Talk to attractive womenTalking to attractive women raises T levels and lowers stress levels. That is a scientific fact. Go talk to girls. I am dead serious about this. If you are a man who has zero confidence with women, work on this. I’m not a dating coach. Talk my man Pat Stedman to work on your social skills.41. Learn violenceTrain your aggression through competition and pain tolerance. Competitive environments are proven to increase testosterone levels. Learn how to box, do BJJ, do muay thai. Anything that gets your competitive instincts turned on and leads to you getting punched in the face.I am completely serious about this. Men that do not know how to throw a punch and are scared to take a punch always lack a primal physical confidence, and it can be seen from a mile away.Men who are confident with violence have an entirely distinct edge.It is my belief all men should learn combative skills. I’d suggest boxing, muay thai, or BJJ if you want to learn how to fight. If you want to learn more real-world oriented violence and self defense, find a good Krav Maga studio.41. Have sexGet some. There are infinite resources telling you how to make this happen and be better at it. Not getting laid is no good, period.Men that have sex regularly are happier, more confident, and healthier. I consider this an incontrovertible point.42. Drop your loser friendsLow-T attitudes are contagious. Being friends with emasculated men that are pussy-whipped and passive is toxic. The same goes for your friends that do nothing but drink beer and watch sports highlights on the weekends. You are the average of the 5 people you spend the most time with, and high-T men have high-T friends. If this hurt your feelings, you just proved my point.43. Find training partnersFind like-minded and red-blooded gentlemen to compete against and hold yourself accountable to. Put yourself around men who pursue excellence across multiple realms by pursuing it yourself.44. Take cold showersNo, cold showers don’t boost testosterone. But they do do the following:Help your immune systemIncrease the production of antioxidantsImprove mood by way of adrenaline releaseAdditionally, they are an excellent way to develop some pain tolerance and wake your ass up in the morning. Try them out.45. Stop using age as an excuseDon’t believe that decline is a biological inevitability. I deal with this constantly with men in their 30s and older.Them: “Maybe I’m too old to do…”Me: “With all due respect since you are paying me for this consultation, but you need to shut the f* up and grow some balls. That’s an excuse, and you know it.”Age is an absolute excuse, and 80 plus-year-olds have been shown to build muscle from training. Your reasoning that you are “too old”, “not that kind of guy”, or that “working out is not for me”, or you “used to be in shape”—it is all bullshit. Your identity is weak, and you’re weak. And if I sound like Alec Baldwin from Glengarry Glen Ross, it is on purpose.46. Speak with authorityYour dialogue reflects your mindset. “Just”, “maybe”, “kinda”, “sorta”, “ehh”, “sorry” are how cowards speak. Tripping over your words and sounding like a scared child inspire confidence in no one. This is why people push you around at work, and why your woman (if you have one) speaks to you with contempt. Develop your confidence and elocution, and your hormones will reinforce your mindset accordingly.Don’t be a coward. I mean it.47. Improve your postureHow you stand reflects how you move, it affects how you breathe, it reflects your mentality.Mentality is physicality.Weak posture is a weak mindset, and it immediately indicates a lack of athleticism.Research has proven that postural improvement affects brain chemistry. Don’t just stand up straight, move with confidence. And use my postural prominence program to strengthen your posterior chain.48. Develop focusBecome the goddamn best and be uncompromising in your devotion and effort to it. Mastery lends itself to a necessary care of the physical and mental. Focus and testosterone go hand in hand.49. Use TRT if necessaryThe go-to resource for this is the TRT Manual. If you suspect you have low testosterone, are curious about TRT, you NEED to read this book. It is the definitive guide on the subject and explains everything in comprehensive detail.50. Take your health seriouslyGravity is going to age you, your health will not last forever, and your quality of life will decline dramatically if you ignore it. You must be responsible for your health and maximize it, or it will unmake you.Hopefully you will increase your T-level.