5 Sleep Protocols To Improve Testosterone

Would you like to boost testosterone naturally?

My name is Andrew Marsham, I'm a qualified trainer and nutritionist and my High Performance health program has helped more than 1,200 executives in the last 6 years.

Sleep is hugely important for healthy testosterone levels. Here are 5 strategies to improve it.

1. Aim for 7-9 Hours of Sleep: Ensure you’re getting enough sleep each night. Studies have shown that sleep deprivation can significantly reduce testosterone levels.

2. Maintain a Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your circadian rhythm, which can positively impact hormone production.

3. Create a Sleep-Conducive Environment: Make your bedroom dark, quiet, and cool. Use blackout curtains, earplugs, or a white noise machine if necessary.

4. Limit Exposure to Blue Light: Reduce screen time from phones, tablets, and computers at least an hour before bed. Blue light can disrupt the production of melatonin, the hormone that regulates sleep.

5. Avoid Stimulants Before Bed & Drugs Altogether : Limit caffeine and nicotine intake in the hours leading up to bedtime.

Both can interfere with your ability to fall and stay asleep.Alcohol and cannabis are sedatives not sleep aids. They will destroy the depth and quality of your sleep and rob you of precious REM and deep sleep. This in turn will plummet your testosterone levels.

From our Head Coach James Collington

Demonising certain foods or even whole categories of food (“carbs are bad for you”) is everywhere and I find it upsetting to see so many people buying into this mentality.

Why?

Because it can have detrimental effects on holistic health, which is about caring for yourself as a whole person and meeting your physical, mental, social and emotional needs.

This includes taking pleasure in eating and not feeling like you’ve constantly messed up if you ate the wrong thing.Does eating white bread make me a bad person? Of course not.

You can enjoy white bread and some of the most delicious foods in the world and still lead a healthy lifeWhen we label foods as “good” or “bad,” even “sinful” or “forbidden,” we’re giving that food too much control and power, which has the potential to lead to an eating disorder.

Restricting ourselves from a food can ultimately backfire and lead to a binge eating cycle that’s unhealthy for your physical body, mental health and emotional wellbeing.

Here’s my advice: Listen to your body; if you are craving a food and want to enjoy it, then know it’s okay to eat your favourite foods in moderation without guilt or judgement from anyone.

Every single meal doesn’t have to be the most perfect, most nutritious meal of your life. One meal, snack or food does not define your nutrition status or self worth.

Do you struggle with juggling your health, travel and a busy schedule??

Our client Damien was exactly the same. He’s a very busy VP who can be travelling on a plane several times per week and had struggled to stay on track with his health.

His weight was heading the wrong way, impacting his energy levels and confidence and he needed to take some control.?

He reached out to us via one of our advertisements on LinkedIn knowing that he was a busy executive who needed some support and he was willing to acknowledge that.?

We quickly helped Damien achieve a weight loss of 25 lbs. This had a huge impact on his busy life as an executive where he’s travelling all over the world and constantly changing time zones.?

He felt more energised, slept better and he felt more confidence in his clothes.

We did this by creating a few simple things for Damien.?

• - We designed a home and travel training regimen so he could workout anywhere anytime
• - We coached him through a nutrition plan that he could also implement at home but more importantly on the road.?
• - We held him accountable with weekly check ins, daily support and provided 1-1 coaching calls to game plan and problem solve every couple of weeks through the process?

Damiens aim is to continue on his weight loss journey and get below 200 lbs, a number he hasn’t seen on the scales for decades. And he’s getting close!?

He said about the programme - "I was a little hesitant to begin with but the proof is in the pudding and I couldn't be happier with the results so far.?

We do not believe in “set and forget” programs at High Performance Health. The best results come from being coached and educated, being held accountable to a high level, buying into the clients we serve and truly caring about their success.?

If you're fed up, stuck and frustrated at your lack of progress when it comes to health, weight loss and quality of life or you simply don't know what to do next then click the link below.

Book a free health assessment with myself or one of our expert team and 1 of 2 things will happen :

1. You find a company you can trust to provide the solution or your long term health and stop wasting your time, effort and energy in the wrong places.

2. You leave the call with more clarity than when you came in and know exactly what to do next on your own.

Click Here To Find Out More About How We Can Help

Ps. After working with over 1,200 executives, the #1 biggest regret our clients experience is - "I wish I had started sooner".