Here are 3 tips that will you make sure your body is producing the optimal amount of testosterone to ensure that all you’re hard work in the gym will not be wasted.

1.) Eat fat – Fat consumption is an essential part of testosterone production.  A low-fat diet will send your testosterone levels crashing.  30% of your calories should come from fats.  Make sure the fat you are consuming is coming from good sources like olive oil, nuts, fish, and lean red meet.  Good fat sources should be low in saturated fat and high in polyunsaturated fat and monounsaturated fat.

2.) Supplement with Zinc – Training can drain your body zinc stores which facilitates testosterone production.  Taking a Zinc supplement before you go to sleep like ZMA will help keep testosterone levels high.

3.) Stress less and sleep more – stress and lack of sleep produce cortisol, which is anti-testosterone which causes muscle loss and fat gain.  Devote part of the day to wind down and get focused off work and make sure to get your 8 hours of sleep.