Ways to increase you testosterone levels

It's no secret that testosterone is the holy grail of male hormones.

Testosterone is responsible for sexual and reproduction, hair & muscle, bone density, and feeling good.

This post is all about how to increase your testosterone levels

As you grow old (>30) Testosterone levels drop but simple lifestyle adjustments can fix it.

** So how to boost your test**

#1. Eat good fats

Most of us thought fat as a physique destroyer but dietary fat is actually one of the most critical players when it comes to maintaining natural testosterone production.

SOME EXAMPLES OF QUALITY MONOUNSATURATED FATS:
avacados, peanut butter, olive oil,

QUALITY SATURATED FATS:
Mutton, dark chocolate, egg yolks, cheese

#2. Cholesterol is gooood for you son!!

Testosterone is derived from cholesterol, so, if your diet is lacking in cholesterol, you're also avoiding muscle-building hormone.

Having a whole egg daily with low carbohydrate intake (salads doesn't count) will do the job it will improve the lipoprotein profile (increase HDL cholesterol) and less insulin resistance.

#3. Consume enough Vitamin D and Zinc

Zinc and vitamin D are essentials that plays a critical role in testosterone production.
Incorporating zinc supplementation can increase your testosterone levels upto 93%.

And vitamin D can increase the levels of free Testosterone in your body.

#4. Pump iron ( Do you even lift bro)

only having a good diet not gonna work you have to lift too the more heavy you lift the more T you will make

Bench press, squats, deadlift these three exercise is all you need to do.

#5 Get quality sleep in good quantity.

Lack of quality sleep can dramatically reduce the amount of testosterone your body produces, resulting in less muscle growth and fat loss!

You need atleast 7 to 8 hours of quality sleep per night to optimise your testosterone levels.

*That's all you need to boost your testosterone levels I hope it helped so don't forget to upvote resteem and comment and follow

Information Source: https://www.bodybuilding.com/fun/7-smart-ways-to-boost-your-testosterone.html