There's a number of things you can do to optimize testosterone. From dieting to just getting proper sunlight, you can boost your levels with easy practices from home without needing a gym membership (if that's not your thing).
Intermittent Fasting
Intermittent Fasting has grown in popularity with the rise of the internet for the past 15-20 years. It offers a different eating pattern for people who don't like the standard morning to evening schedule. With this type of fasting you can follow the 16:8 method, which is fasting for 16 hours and choosing a window of 8 hours during the day. For example, if you don't like eating breakfast, you can fast all morning and start your first meal at noon, finishing around 7:00-8:00 pm.
How this relates to testosterone is that Intermittent Fasting raises this hormone by 180%. That's a huge boost. For myself, I saw muscle growth within 2-3 days of beginning fasting. If you do any form of resistance training, fasting will give you a bit of a size increase you might find useful.
Cold showers
I found a website (plungejunkies.com) recently that outlines 8 different ways testosterone is increased via a cold shower.
Better oxygen flow
Cooling the scrotum
Increases utenizing hormone levels
Stress response tiggering testosterone
Fat reduction
Insulin control
Stress relief
Sleep improvement
Resistance training
Research shows that one session of weight training increases testosterone by up to 21% in men, and 16% in women.
Other studies find that after 12 weeks of calisthenics, participants had increased levels of testosterone, along with enhancements in strength and overall body composition.
For muscle development and growth, there isn't much that pushes you to the next level like resistance exercises.
Dieting
A diet rich in vegetables and unprocessed whole foods like meats, fish, and eggs can provide health benefits and boost T levels. Sports and fitness professionals emphasize diet as being one of the necessary building blocks for a solid physique and optimal functioning. And it's not just about muscle, it's about feeling your best.
Sleep
According to a study published on Pubmed central https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4445839/ most of testosterone production for men occurs during sleep. The results and findings of the study showed that restricted sleep from 8 to 4 hours lowered testosterone levels in participants.
In other words, getting enough sleep at night is optimal for testosterone production. If you are exercising and your results are lacking, consider maintaining a routine that allows for proper sleep.
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