How to increase testosterone levels?

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exercise(need to maintain an environment where your body needs higher test), good diet(cut bad things that lower t levels, like alcohols and sugar), excess weight is a cause and effect of low t and high estrogen levels

 

Zink and Magnesium each day
heavy weight lifting
NoFap
Alkohol avoid
Intermittierendes Fasting
enough sleep
avoid stress

 

In short, the healthier the lifestyle the better!

Long list:
- less stress in your day
- do something just for fun every day
- water (with minerals) (and not in a plastic bottle)
- food (the less processed the better)
- exercise (you want to get the heart pumping, but just walking is good too)
- socialising (may not be a direct link, but anything that gets you in a chilled mood = good for testosterone)
- outdoor scenery as a break from screen time (same thing, relax)
- less alcahol/other drugs
- and of course, less porn (and if you're single, fun fact: single guys produce more testosterone than usual because their brain is subconsciously looking for a mate)

 

What he said ^

Exercise = Compound movements. I.E DLs, bench, OHP, sqawts
No beer or decrease consumption. High carbs too
Sleep well

 

Another vote here for lifting heavy weights with the big compound exercises. One I really like is the clean and press which is basically a deadlift, half squat and overhead press put together. I do 4 sets of 10 at as much weight as I can do with no more than 2 minutes between sets. It will wear you out but you practically feel the T spiking when you're done.

Also, eat lots of spinach and broccoli, they block estrogen which can get into your system without you knowing it even if your diet is on point. Eat as many eggs as you can afford, up to 5 or 6 a day. Avoid anything with soy or high fructose corn syrup and use alcohol very moderately or avoid altogether if you can.

 

Good to hear, that will help!

 

Look up xenoestrogens on google and research for a few full days / week

They lower testosterone and increase estrogen

Xenoestrogens are everywhere these days

 

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These xenoestrogens are in things like tap water, shampoos, from heating plastics, skincare, toothpaste, dairy etc

If you dont want synthetic hormones you have to learn to reduce your exposure from estrogenic chemicals

 

A greater volume of muscle activation=greater testosterone production. This is why compound/whole body movements are so effective, and why you should never skip leg day