If you are searching for healthy ways to increase your testosterone naturally and quickly then you are in the right place here are 20 golden tips to increase your testosterone level naturally tip number
1-high-intensity exercise hit the gym do dips off the end of your bed tear through your neighborhood like a wild animal go throw some rocks around in your backyard it doesn’t matter and nobody cares what you do every day do something physically strenuous sweat
2- protein fish beef chicken dairy eggs cook your beef rare and eat the fat .
3-rest and relaxation get plenty of sleep and chill your body needs to recharge in order to produce testosterone .
4- eliminate sugar the US Department of Agriculture studies have shown that sugar decreases your testosterone levels .
5- healthy fats like olive oil nuts coconut oil avocados whole milk yogurt salmon eggs .
6- essential fatty acids omega-6 and omega-3 fats will increase your testosterone production and are found in leafy vegetables seeds nuts grains and vegetable oil . fish oil is an excellent way to consume omega-3 fats .
7-brain chain amino acids BCAA supplementation increases testosterone levels growth hormone levels and muscle protein synthesis .
8- zinc supplementing your diet with zinc for as little as six weeks has been shown to significantly raise your testosterone levels .
9-magnesium most of us are deficient in magnesium flexing magnesium plays an important role in naturally boosting testosterone levels it also has a calming effect on the nerves and relieve sore muscles 10-vitamin B , B vitamins are effective in the production of testosterone specifically vitamin b6 like magnesium vitamin B also relieves tension and anxiety .
11- ZMA is the previous three minerals and vitamins in one supplement (zinc magnesium and vitamin b6). ZMA is effective in boosting testosterone naturally .
12- vitamin d3 medical university of graz reported that a year of vitamin d3 supplementation increased the free testosterone level of 165 subjects by 20% the Sun is your best source for vitamin D .
13-vitamin E has been shown to increase testosterone levels improve sperm quality and increase sperm production .
14-vitamin C cortisol wreaks havoc on testosterone production vitamin C protects you from the harmful effects of cortisol.
15-vitamin k2 boosts testosterone and is found in eggs cheese fermented foods and liver . 16-boron
improves cognitive function and muscle coordination it also increases testosterone levels and treats arthritis . be sure to supplement with magnesium if you’re taking boron .
16-boron improves cognitive function and muscle coordination it also increases testosterone levels and treats arthritis . be sure to supplement with magnesium if you’re taking boron .
17-Tribulus Terrestris is an herbal supplement that is promoted to produce large gains in strength and lean muscle mass .
18-maca is a Peruvian vegetable effective in balancing hormones increasing your sex drive improving energy and naturally boosting testosterone levels .
19-horny goat weed horny goat weed is an aphrodisiac and will give you a testosterone like boost. it stimulates sexual activity in both men and women .increases sperm production and increases sexual desire .
20-Alvina sativa Avena sativa is an oat it will increase your levels of free testosterone and give you an energy boost .