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Heavy weight training, 3X Per week. Don’t need to go crazy, in fact if optimizing testosterone is the goal the current research is 6 sets of 10 reps of heavy compound excercises (Squats, Deadlifts, Weighted Pull Ups, Millitary Press) is optimal and going over this amount will actual quickly increase cortisol and negatively impact testosterone. Resource: Dr. Duncan French head trainer and researcher for the UFC performance center.
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Wake up when the suns up and get 15-30 minutes of direct sunlight, preferably outside while walking. This will regulate your sleeping schedule and will have one of the biggest impacts on your sleeping schedule.
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You can try Interrmientant fasting, but the main thing is to eat a high protein, moderate carb and low-moderate fat diet. Don’t over complicate this, don’t worry about superfoods etc it’s mostly bullshit, just eat lean clean proteins, up your plant and veggie intake, and use carbs to fuel performance in the gym, and at dinner to help you get better sleep.
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Take a solid multi vitamin, supplement with extra vitamin D, and Fishoil. Start with those and if your still low you can consider extra supplementation or Hormone replacement therapy, some men have naturally lower testosterone and will simply have a better life from it regardless of age. But start with the above three steps and for a large part of the population that will be enough to get you to healthy levels at least.
yeah man I really need some guy time… I’m travelling tomorrow to meet my college buddies and we’re planning a trip
thank you for the extensive reply… I’m serious about daily sunning now, will also talk to doc about it
how do you know all this?
r u indian? or did you read ayurveda and stuff?
I’m blown away
Im an Indian and my uncle was an ayurvedic doctor, i followed him all my life, till he died in 2018, he was in an accident.
2 Ghee drops in each nostrils is the best medicine, it decreases excess Air, fire and water in brain. Oils brain and senses. Any and all diseases above chest can be cured by this method.
@MavericKobra great to see indians here in the community. There is gentleman by the name of Raphael is also indian. I love indian curry its the best food in the world. You cannot beat meat samosas with a cup of masala tea. Or a good keema curry with basmati rice.
@RockyHandsome Im part of this community since Jan 2019. I hardly comment or post any questions.
Well i just ate mutton samosa and mutton biryani.
Which part of the world, you are from?
Oh bruv you make me jealous I love mutton biriyani 
I am in the Netherlands. Gonna hit the restaurant tomorrow and buy a mutton biriyani takeaway.
You are eating watered down version of Mutton Biryani.
I love Europe, specially Netherlands, Belgium, Germany, Luxembourg, France, Spain, Portugal. All your neighbouring countries. Once my finances are good, i will surely visit.
Come bruv if i am still here let me know and we can grab a tea together.
Namaste bhai
thanks for asking. I’m fine… Like I said previously I travelled to see my buddies, Reached home few hours earlier
I’ll be trying the stuff you’ve told me now
If someone didn’t already suggest it, DHEA can help. It’s a precursor to testosterone.
Ashwagandha (if root extract), Horny Goat Weed, and Shilajit should be good. Never heard of the others! I do very much doubt any of these will have a big influence on your testosterone levels, however. Studies have shown mediocre results.
Ashwagandha will suppress cortisol production, so it mainly has an effect on your test if you are stressed out a lot.
One thing you can try in addition is icing your balls. No joke! Lmao.
There are lot of anecdotal experiences about doing this and vastly increasing testosterone production.
Just buy a package of ice cubes, put some in a plastic bag in a sock, then put the sock in your underwear as you go to bed.
I did this for a while as an experiment. No idea if it helped.
I’ve even put a magnetic brain stimulator on my balls to increase test… but that’s for another day hahahahah
Hey bhaiyaaa nice to see the indian brothers here.
जाने का समय हो गया है अपनी गेंदों पर बर्फ लगाओ भाई