10 ways to naturally boost Your testosterone level, like a space-rocket !

Hi guys, I want to present You a few tips to naturally boost Your testosterone level.
If You want to: 

• Feel more energy 
• Boost your libido 
• Better health, 
• Have a better sport results 
• Have a better impact on women (Seducing... and You know what I mean)
• Great Mood 
• Less Body-Fat 
• Higher IQ
• Healthy heart 
• Stronger bones

You should check my advices, it helps me a lot. I got my information from Tim Ferris book "4 hour body" and some tips that I found among no-fap community which I really tested by myself and it works for me great.
I suffer a lot from being tired durning daytime and feel not having proper for my age energy and vitality, and also having issues with depression, laziness and bad-mood it was correlate with low testosterone level.
I tried many things to fix my testosterone level but I don't want to use steroid replacements and interfere in a hormones chemically, it can be dangerous for hormone balance and dangerous for health.

1. First and foremost You are, what you're eat so we should focus in the first place on the proper eating, it's a crucial thing to eat every day:
   
•       A lot of fatty meat. Why fatty you want to ask? It contains a lot of choresterol which is similar to testosterone in structure so pork neck, pork hock, sausage,  bacon is a must in your daily menu.
• Vegetables - not less than 300g daily, they contains precious minerals and vitamins 
• 2-3 liters of mineral water properly mineralize (not less than 600 mg/l) 
• Eggs 
• Carbohydrates only durning evenings  
• Brasil nuts - 3 nuts upon walking, 3 nuts before bed.
• We have to get rid of from our menu:   
  • Wheat: flours, cakes, pasta nad bread (You can be really scary what gluten might do with your organism) 
  • Dairy: Milk, yoghurt, kefir, clabber are not well digested into our bodies. 
  • Sugar: All sugar drinks, cakes, candies, avoiding products with high-content of sugar. 
  • Fruits: Fructose is a horrible thing, is digested by a liver and excess goes into a fat immediately. Only fruits with high-content of glucose but not too often.  







2. We stop smoking cigarettes - everyone knows why...


3. Supplementation: 


• Vitamins and Minerals:  
  • Zinc (doses 10mg - 30mg daily) 
  • Selenium (min. 200mcg) 
  • Vitamin D3 (not less than 2000 IU (always with dish contains large amount of fat) 
  • Vitamin A (min. 5000 IU) 
  • Vitamin E (min. 200 IU)  
  • Fermented cod liver oil + vitamin-rich butter fat - 2 capsules upon walking and before bed.
• Supplements worth considering: 
  • Ginseng 
  • Ashwaganda - doses 500 mg - 2g daily - before sleep and work out 
  • Catuaba - 2-3 glasses per day
  • Muira-Puama 
  • Damiana 
  • Tongkat Ali - min. 100 mg 
  • Bulbine Natalensis - min. 500mg 
  • Nettle root extract - min. 500 mg 
  • Saw Palemetto - min. 500 mg  







4. Caring about relax and sleep is very important issue, is worth considering to not sitting in front of computer or TV to the late night. Higher the stress, testosterone is lower it's very important rule so if you can afford it, go to massages but if not go to the swimming pool or take a walk.







5. Sport - The best is intense and short - gym or crossfit would be optimal for our goal. I am advised  to go to professional trainer that can make working out plan for You and show You how to do it right. If you can't afford for gym, try to HIIT system running or calisthenics.







6. Lose Weight - Limiting your carbohydrates and going on a diet with negative calorie, than your caloric needs thats the key to success. It's important because body fat converts testosterone into estrogen. More fat in your body, you're teddy not a bear. In diet reduction, keep proper amount of fats min. 1kg/1g. 







7. Limit alcohol to minimum - the worst is beer. 


8. Not wearing underwear, pants it also affects on your testosterone and libido level. 


9. Cold shower, not less than 10 min/day. After that You'll feel tremendous shot of energy, bigger and healthier than coffee and researchers shows that it boosts your testosterone level. In Russia, in the older times throwing in a cold water was a cure for infertility. 


10. No-fap - Masturbation and Porn lowers the volume of feeling the testosterone in your organism. When you in absence of masturbation by the first two weeks, you feel boost of your testosterone, after that time it stabilize but despite of this You feel more masculine and full of energy every day, it really works.