How to increase testosterone

1.Sleep, you need to sleep enough, but at the same time it must be quality sleep, because it is during sleep that testosterone production takes place, so take care of it. A minimum a 7 hours of regular sleep, will be definetly something you need to start from.

2.Diet, what to cut out, your diet immediately after sleep has a huge impact on your body's testosterone production. First, eliminate sugar by gradually limiting it, as it rapidly raises insulin levels and increases body fat. Second, eliminate vegetable oils—these are among the worst things you can consume. They strongly increase inflammation, inhibit hormone production, and disrupt the function of the Leydig cells in the testicles, which are responsible for testosterone production. Also, avoid soy products, as they contain phytoestrogens, and, of course, alcohol.

3.Diet, and what to eat,Eggs in various forms are a great, quite inexpensive, and in my opinion, delicious option. Ideally, they should be lightly fried so the whites are set and the yolk is runny. They contain cholesterol, a precursor to testosterone, and many vitamins and trace elements also important for testosterone. Meat, preferably beef, has very similar benefits to eggs, so it's worth including them in your diet. Fruits, because they contain naturally occurring sugars (best consumed around training) and many vitamins, are best. Pomegranates, blueberries, kiwi, and avocado are the best. Nuts, because they contain healthy fats and plenty of zinc and selenium, and dark chocolate, which contains a lot of magnesium and flavonoids, also supporting your testosterone.

4.Don't carry your phone in your pocket, I know it may sound strange, but the phone produces electromagnetic radiation that negatively affects the production of sperm and testosterone in the testicles and increases the temperature in the testicles, which is also not good for them.

5.Sport is another key aspect. Firstly, people who exercise have less body fat, and excess fat converts testosterone into estrogen. However, we also don't want body fat levels to be too low, so it's best not to drop below 10-8%. Secondly, exercising reduces cortisol levels, which are the antagonists of testosterone. It's important not to overtrain, as this will have the opposite effect. The more muscle mass we have, the higher testosterone levels, so it's worth strength training two to five times a week and including multi-joint exercises like squats. Finally, when training sports, there's almost always an element of competition, which also has a significant impact on testosterone levels, as it's automatically produced when we need to defeat our opponents.

6.Provide your body with sunlight, which is responsible for the production of vitamin D, which stimulates testosterone production. Furthermore, sun exposure reduces stress, which, as we already know, is the enemy of testosterone.

7.Avoid xenoestrogens, as they mimic the effects of estrogens, or female sex hormones. They are found in everything made of plastic, some cosmetics, and pesticides. How to prevent this? Use glass containers or bottles instead of plastic, choose paraben-free cosmetics, thoroughly wash fruits and vegetables and choosing clothes made of cotton or linen rather than polyester, especially when it comes to underwear.

8.Frequent viewing of pornography will lower testosterone in the long run, so it should be limited or, ideally, stopped altogether. Additionally, abstaining from ejaculation for a long time can also have a positive impact on testosterone. It works very simply: the body responds to the fact that the body is not ejaculating, i.e., not having sex, by providing more testosterone to make the man more willing and motivated to have sex.

9.Finally, an interesting thing that I recommend trying is sleeping naked, because then we do not overheat our testicles, which, as we already know, is not good for testosterone production.