How to increase testosterone levels naturally?
19 scientifically proven ways to increase testosterone levels naturally
1- Lose Weight, The ideal body weight for men in kilograms = 50 + 2.3 kg per inch over 5 feet. The ideal body weight for women in kilograms = 45.5 + 2.3 kg per inch over 5 feet.
2- Consume plenty of foods high in Zinc, like oysters, beef, lamb, toasted wheat germ, pork, chicken, nuts, dark chocolate, spinach, pumpkin seeds, squash seeds, beans, and mushrooms
3- Increase your Vitamin D Levels, take a Vitamin D Supplement
4- Reduce Stress levels, consider taking a benzodiazepine (tranquilizer), like diazepam (Valium), clonazepam (Klonopin), lorazepam (Ativan), or alprazolam (Xanax). Alternatively, take an ssri antidepressant, like Prozac, Paxil, Zoloft, Celexa and Lexapro, or switch to whole foods diet and try essential oils to promote relaxation and reduce stress levels
5- Reduce cortisol levels, add adaptogen herbs to your diet to improve your body’s ability to adapt to stress. Add asian ginseng root (panax ginseng), licorice root, holy basil (ocimum tenuiflorum), rhodiola rosea, indian ginseng (ashwagandha), astragalus root (astragalus membranaceous), eleuthero (also known as eleutherococcus senticosus, ciwujia, wucha, or siberian ginseng,), and cordycep mushrooms (including cordyceps, shiitake, reishi and maitake mushrooms), to your diet to reduce cortisol and stress.
6- Cut out sugar from your diet, postprandial blood sugar levels (blood sugar levels two hours after eating) should be less than 7.8 mmol/L (140 mg/dL), whereas, fasting blood sugar levels should be less than 6.0 mmol/L (108 mg/dL)
7- Eat healthy fats, like avocados, cheese, fatty fish, nuts, extra virgin olive oil, whole eggs and dark chocolate
8- Try eating more cruciferous vegetables (including bok choy, arugula, broccoli, brussels sprouts, cabbage, cauliflower, kale, and collard greens)
9- Try an anti-inflammatory fiber-rich diet, consume at least 25 grams of insoluble fiber every day
10- Eat whey protein
11- Eat more garlic
12- Eat Coconut
13- Eat Pomegranates
14- Exercise and lift weights, try taking a morning outdoor walk, walk at least an hour everyday
15- Get plenty of high-quality sleep, sleep at least 8 hrs per night
16- Limit caffeine consumption, stop drinking coffee
17- Eat more ginger
18- Avoid processed foods
19- Stop drinking alcohol
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