5 ቴስቴስትሮንን ተፈጥሮአዊ በሆነ መንገድ ለመጨመር የሚረዱ ነገሮች | 5 things to increase testosterone naturally

5 ቴስቴስትሮንን ተፈጥሮአዊ በሆነ መንገድ ለመጨመር የሚረዱ ነገሮች | 5 things to increase testosterone naturally
Certainly! Maintaining healthy *testosterone levels* is essential for overall well-being. Here are *eight evidence-based ways* to naturally increase your testosterone levels:
1. *Exercise and lift weights**: Regular physical activity, especially **resistance training* (like weightlifting), can boost testosterone levels. High-intensity interval training (HIIT) is also effective¹. So, hit the gym or engage in strength-building exercises!
2. **Eat a balanced diet**: Focus on foods rich in **saturated fats**, such as butter, coconut oil, and eggs. Additionally, ensure you get enough **protein**, as it supports testosterone levels and aids in fat loss. A well-rounded diet with balanced amounts of protein, fat, and carbs is crucial².
3. *Get enough sleep**: Prioritize quality sleep and maintain a consistent sleep schedule. Aim for **7-9 hours* per night to keep your testosterone levels optimal⁴.
4. **Manage stress**: Chronic stress can negatively impact testosterone production. Practice stress-reducing techniques like meditation, deep breathing, or spending time in nature⁴.
5. **Avoid estrogen-like chemicals**: Some chemicals found in plastics, pesticides, and personal care products can mimic estrogen and lower testosterone levels. Opt for natural, chemical-free alternatives whenever possible¹.
6. *Get vitamin D**: Sunlight exposure helps your body produce vitamin D, which is linked to testosterone production. Consider spending **30 minutes outdoors* daily or taking a vitamin D supplement¹.
7. **Limit alcohol consumption**: Excessive alcohol intake can lower testosterone levels. Moderation is key¹.
8. *Eat foods that support testosterone**: Include foods like **oysters**, **shellfish**, and **fatty fish* (or take fish oil supplements) to boost your testosterone naturally⁵.

[@ashuviews]

በጣም እናመሠግናለን ዶክተር 🙏🙏🙏🙏

[@GirmaDebela-rr3zl]

dokter bizu tiyake alegni gin indet liteyik

[@Filimon-vh5px]

ብለድ ጉሩፕ A + የሆኑት ሰወች ለሰዉነት ክብደት ለመጨመር ምን ምን አስፈላጊ ነገሮችን መጠቀም አለባቸዉ ሰፋ ያለ ፕሮግራም ስራልን ዶክተር ሸምሴ አመሰግናለዉ በርታ ለምታቀርባቸዉ ፕሮግራሞች አስተማሪ ናቸዉ

[@MusaKidan]

Very exciting

[@EmmanuelKebeda]

እናመሰግናለን ወንድመችን

[@zelalemgebeyehu2533]

well Done keep it up Brother!!

[@solomonmengiste3330]

ቀጣዩን ቢዲዮ እንጠብቃለን

[@ethyl.teshale]

ምርመራው አለ መዳኒቱ ግን አለ ወይ እናተጋ ዶ/ር

[@gezahegn-rj9jf]

ጥራት ያለው እንቅልፍ እንዴት እንደምገኝ video ስራልን

[@EndashewAsfe]

❤❤ክበሩ

[@romedanmohammed8822]

ሀይ ዶ/ር የኔ ብልቴ ትንሽ ነው ወይስ ትልቅ ነው የሚለው አንተን እንዴት ማስረዳት እችላለሁ ወይም ቪድዮውን ሪከርድ አርጌ በምን መልኩ ልላክልህ ????

[@BirahanuGashew]

Dr የብል የደምሰረ እብጠተ መካንነት ላሰከተል ዪቸላል ወይ እብጠቱ ለማቆም መፍቴ አለ እዴ

[@SirajSiraj-c9l]

8:49 Dr ሰላም ብያለው ጥያቄዬ እድሜዬ 46 ነው የቴሰቴሰትሮን መጠኔን ከፍ ለማረግ ምን ባደርግ ይሻላል ? አሠሰግናለሁ

[@GebretatyosHadush-yb9su]

Kebad sport , moringa metetat enkilf bedemb metegnat, be kezkaza wuha metateb❤❤

[@MikeAsmare3308]

ሴጋ በደንብ ምታበት😂

[@SirajSiraj-c9l]

@@MikeAsmare3308 በሞላ ዳቦ

[@ib-lq9fz]

@@MikeAsmare3308have you tried yourself first

[@Bisra_legend]

Ere lmndenwo ፂም ማይበቅለሁ ye mn እጥረት ነው ዶክተር

[@AshenafiAbebe-zz1um]

እኔ ዶ/ር አንድ ጥያቄ ልጠይቅ ሴት አጠገብ ስቀምጥ ይፈሳል ምን ላርግ

[@Hfdfuhg-n1z]

❤❤❤❤❤

[@AbrehamFitsum]

Ken metegnat ayichalam

[@HassanAljalal]

Vary nice

[@ፈንቅልራያ]

ሞሪንጋ ለቴስቴስትሮን ያለው ጥቅም

[@mullerhailu8712]

ቀጣዩን ሥራልን

[@Menberu-sx3hs]

እኔ ጤነኛነኝ ግን በጣም ቀጭንነኝ በትንሹ ወፈር ብል ምኞቴነው ምንላድርግ

[@EsakDesta-zu7yy]

Mirt mikir nw

[@BelalTaher-p9n]

ض❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤

[@AnisYousuf-w8u]

tizzh west chemrew yaanten testesterone metten kza yebase sewn zem bilo enqsqasewn mktatel joffe sew lay mettal budda n ymigodawn tawqaleh uuuuwwwweeeaaa yasetawkal hulem and eqa door to door sizor eweq rekswal ayfelegm malet new salfelg eyemettah selemalfelgew ewqet sewn megat min yibalal ...tizzh west chemrew yanten testesteronhm!!!!!!

[@مدالله-غ9ق]

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