First testosterone

If you do everything else right, but fail to get enough sleep, your testosterone results will be severely limited ( 68 ).

The majority of your testosterone is produced while you sleep ( 69 ), and a lack of sleep inhibits its production ( 70 ).

Sleep deprivation is also associated with higher levels of body fat ( 71 , 72 ). This relationship holds true even after controlling for demographic, lifestyle, work and health related factors ( 73 ).

Aim for 7-9 hours of sleep every night.

It’s not only the quantity of sleep that matters but also the quality.

Testosterone production peaks during REM (rapid eye movement) sleep ( 74 ).

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First testosterone

first testosterone

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