In order to change our body’s testosterone production naturally we must look at the basic factors which it revolves around. There are 3 ways of change that you could apply to your life that will significantly raise testosterone production. And what are these 3 ways? Well let’s take a look.

1 : Body Lifestyle Change

Body lifestyle change is very important for example if you are getting a bad amount of sleep , chances are your testosterone levels could fall a whopping 40%. There are different factors that can raise or lower your testosterone production.

Don’t drink liquids 2 to 3 hours before bed.

Keep your bedroom at a moderately cool temperature.

Keep pressure on your bladder minimal when you sleep. Wear looser pants, don’t sleep on your stomache.

Make sure you use the restroom before you sleep.

Don’t sit down for long periods , get up to stretch and walk around.

Sex can also increase testosterone production. It suggested to have sex once a week but not excessively.

2 : Diet Change

When looking at testosterone levels , it is important to see what kind of diet you have. Are you getting enough nutrients for your body to produce testosterone and build muscle?

Get enough zinc in your diet.

Eat foods with healthy fat content (such as nuts , fish , avocado , flax seed).

Don’t drink alcohol excessively.

Quit smoking.

Eat vegetables with indole-3-carbinol (such as broccoli , cauliflower , asparagus)

Get enough protein as you will need protein to build muscle tissue. With proper diet combined with weighted intensity exercises , you will build muscle mass and burn fat while keeping your testosterone levels at a high peak.

3 : Supplementation Change

Get enough zinc , magnesium and vitamin b6

As you become active and start doing high intensity weight training , your body’s need for zma will increase. Do not deprive your body of these minerals as a defecit will lower testosterone levels. For more information about ZMA look here : ZMA : Zinc Magnesium and Vitamin B6