the testosterone levels in the past years have been plummeting and we need to break this cycle this hormone is vital so by the end of this video you'll know the best methods to naturally Skyrocket your testosterone what day is it the 12th of April 2023 how are the testosterone levels in the future it is dropping every year we need to fix this firstly we must fix the quality of our sleep sleep is the most important factor for improving our health and here's what would happen if you neglect quality sleep men who sleep 5 to 6 hours a night will have a level of testosterone which is that of someone 10 years their senior H so a lack of sleep will agid you by a decade in terms of that critical aspect of Wellness veril muscle strength let's talk about how long we should sleep studies show that 8 hours of quality sleep is optimal for health and testosterone production to improve the quality of our sleep first we must optimize our circadian rhythm maximize sunlight exposure in the first 2 hours of waking up and block blue light exposure 2 hours prior to going to sleep by either using blue light blocking glasses or not using devices in primitive times the only blue light we got was from the Sun during the midday blue light stops melittin in production uction to keep us awake so when we watch screens that emit blue light during the night our brain gets tricked into staying awake we can also take advantage of supplements like magnesium and ashwag Ganda to boost Sleep Quality and thus testosterone levels magnesium has a direct effect to improvise Sleep Quality ashwaganda is a natural supplement that decreases the stress hormone and increases melatonin consume these before going to bed and you'll be asleep in seconds and make sure to avoid melatonin supplements at all costs these stunt the puberty stage and causes growth inhibition another important way to get the best out of sleep we must breathe through our nose and not mouth mouth breathing during the night causes many issues like hormonal imbalances shortage of oxygen in the night sleep apnea and more take the help of a mouth tape to prevent this now the next step is using the knowledge on diet and nutrition to boost testosterone there are a few foods that Skyrocket your testosterone meat meat and especially red meat is extremely nutrient dense organ Meats like liver heart and also brain is heavily nutritious and can dictate testosterone eggs are almost a hack they have every necessary nutrient and also is high in the good kind of cholesterol I would recommend eating four six eggs a day raw milk raw milk unlike pasteurized and homogenized milk has all the original nutrients and enzymes after this process most of the good stuff is eliminated and for all the people saying pathogens and bacteria raw milk is a common practice and helps people get rid of allergies skin issues lactose intolerance and more start with a qu cup a day and increase the quantity over time and to name a few foods that boost testosterone pumpkin seeds unprocessed honey nuts fish raisins beef liver fruits and potatoes you have to increase fat intake as studies show that decreasing fat intake reduces your testosterone production decrease your fiber intake eat enough carbs and increase your fat and protein intake it increases your testosterone you need to avoid seed oils they decrease your testosterone now let talk about exercise it can either boost your testosterone or decrease it for the best results you'll have to do short rep explosive and heavy lifts 6 to8 reps with a heavy and challenging weight is the best way to work out don't train for too long or do too many sets or reps as these intense long endurance workouts can increase the stress hormone and thus decrease testosterone environmental factors can negatively affect your testosterone exposure to Plastics and xenoestrogens decrease your testosterone avoid materials like plastic water bottles and switch to metal or glass bottles exposure to Blue Light and emfs can destroy testosterone production so wear blue light blocking glasses and also turn off your Wi-Fi before going to bed even your Bluetooth airpods emit a lot of these emfs also stop drinking tap water they contain fluorides and increase your estrogen drink purify RO water optimizing your dopamine is necessary if you scroll on Tik Tok all day you're getting cheap dopamine quit getting instant gratification and rather focus on better sources of dopamine like getting cold showers spending more time in the sunlight working out regularly and having a winning mindset for all these methods to work you have to be as lean as you can first when you are fat you have more Aroma tase which is an enzyme that converts testosterone to estrogen so get as lean as you comfortably can now we'll talk about supplements and how they are absolutely necessary for better hormones first is boron this is an incredibly good supplement and most of us get very less Boron from out diets so I would recommend you to buy Boron supplements and take 6 Mig a day for one month then part 3 Mig after that a few Boron rich foods are black raisins prunes and peaches the next next mineral is zinc get high amounts of zinc from oysters and red meat you can also supplement on Creatine as it improves physical performance and testosterone you also need a good amount of selenium in your diet for this you can snack on Brazil nuts throughout the day take magnesium glycine supplements every day and you can also take supplements like tonat Ali and chillit for better testosterone levels you have to stop consuming alcohol soy wearing polyester and living a sedentary lifestyle consume more saturated fats animal products and fats consume multiple pasture raised eggs a day and watch your testosterone Skyrocket a few other ways to increase testosterone is resistance training legs nothing boosts testosterone like a good leg day does you'll have massive legs and increased testosterone so train legs getting pumps in the Sun increases your testosterone and it feel absolutely insane grounding in the sun is really good for your health grounding is the practice of standing or walking barefoot in Grass you can also Sprint Barefoot this increases testosterone immediately prioritize nasal breathing this will help the pituitary glad optimally signal to your balls to produce more testosterone so absolutely no mouth breathing start consuming carrots raw onions black ginger AMD olives these are natural estrogen blockers consume only good sources of carbs like potatoes sorghum and other vegetables don't eat high amounts of rice or wheat so to conclude you need better sleep better diet and nutrition good workout staying lean fix gut issues and reducing stress that's it for this video make sure to subscribe and follow my Instagram where I post more detailed in depth information