best way to boost testosterone in one week at home naturally

1. Exercise

1. squat
2. deadlift
3. bench press
4. row
5. pullup/chinup
6. overhead press
7. pushup

“These exercises work because they recruit a significant amount of muscle mass, and the amount of muscle mass recruited during an exercise has been shown to be an important factor in the release of testosterone. To maximize testosterone levels, prioritize the big lifts; ideally, you should do a total-body workout three days per week.While this workout lacks the flashiness of a body part split, the exercises selected here hit all the major movement patterns (hip hinge, squat, vertical and horizontal push, and vertical and horizontal pull), and maximizes your time in gym.

2. Healthy sleep

Your testosterone levels increase as you sleep and decrease the longer you're awake. The highest levels of testosterone production occur during REM sleep, the period late in the sleep cycle that helps replenish the body and mind. That's why it doesn't take long for poor sleep to derail your testosterone production.

Cutting back on sleep drastically reduces a healthy young man's testosterone levels.Testosterone levels in men decline by 1% to 2% a year as they age. Testosterone deficiency is associated with low energy, reduced libido, poor concentration, and fatigue.

3. Balanced diet

Tuna.

Low-fat milk.

Egg yolks.

Fortified cereals.

Oysters.

Shellfish

Beans.
Testosterone is a male sex hormone that affects more than just sex drive. The hormone is also responsible for bone and muscle health, sperm production, and hair growth.Certain foods, including oysters, leafy greens, fatty fish, and olive oil, may encourage the body to produce more testosterone. Foods that contain zinc, vitamin D, and magnesium may be key. A person can ensure that they are receiving the right nutrients by following a balanced diet.

4. Vitamin D

This steroid hormone is responsible for more than 1,000 bodily functions including increasing testosterone. Overweight men given vitamin D increased their testosterone levels in one year. Men with low testosterone levels are more likely vitamin D deficient Plus, vitamin D increases lifespan and without it. you're doomed. Sun exposure is the best way to optimise your vitamin D levels. Take a good quality vitamin D3 oral supplement if sunlight isn't an option

5. Sugar 

Past research shows that a high level of insulin, the hormone primarily secreted after eating, is related to low testosterone levels. Like eating, glucose intake causes blood glucose (sugar) levels to rise, which stimulates secretion of insulin.

Sugar creates leptin resistance in the body; which in turn leads to a decrease in sex drive.  "Your sex drive is negatively impacted if you are feeling tired and fatigued. Sugar can also affect the levels of testosterone in men. Decreased testosterone levels will directly impact your libido.

6. Zinc and magnesium

Magnesium supplementation increases both free and total testosterone levels in men. Magnesium increases strength via enhanced testosterone levels and ribosomal protein synthesis. Plus, it boosts other important male anabolic hormones. Take Epsom salt baths or foot baths, Magnesium oil is great after showers. Magnesium glycinate or magnesium threonate are the best to take.

Taking 40mg of zinc for 6 weeks can raise testosterone levels. Zinc protects men from exercise-induced reductions in testosterone levels. Zinc is necessary forandrostenedione to be converted to testosterone while low zinc increases estrogen receptors. High zinc foods are oysters, organic beef, sesame seeds pumpkin seeds, lentils, and chickpeas. Only take zinc supplements if you are low -as too much can intefere with your body's ability to absorb other minerals

7. Ashwagandha

This Indian herb increases stamina, endurance, sexual  libido, and is a great stress reliever. Studies conclude that Ashwagandha stimulates testosterone synthesis by increasing LH. It also reduces cortisol, and boosts HDL-cholesterol - which is the forerunner of testosterone. Plus, it's high in zinc and other "T" promoting minerals.

8. Lift heavy weights

Strength training is a well-known

testosterone booster - but you need to increase  the weight and  your repetition numbers. Deadlifts are one of the best ways to release growth hormone and testosterone. Even moderate strength training and

light weightlifting  boosts serum testosterone levels and it works on the young and old. Pump iron at least 3-4 days a week. Combine that with intermittent fasting for quicker and greater results.

Amazing facts you must read 

9.Fasting

Fasting helps your body release
dangerous toxins and gives your
body a chance to burn excess fat
for fuel. You can raise your growth hormone levels by up to 2000% with just one 24 hour fast. A short fast boosts LH (luteinizing hormone - a testosterone precursor hormone) by 67% and overall testosterone by 180% in non-obese men

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