How to increase testosterone at home to build muscle

Testosterone is the main male sex hormone, but females also have small amount of it.

It is a steroid hormone, produced in men's testicles and women's ovaries.

During puberty in boys, testosterone is one of the main drivers of physical changes like increased muscle, deeper voice and hair growth.

In adults, healthy levels are important for general health, disease risk, body composition, sexual function and just about everything else. Additional, increasing your testosterone levels can cause rapid gains in muscle mass and vitality in only a matter of weeks. Interestingly, it also plays an important role in female health and sexual well-being. 

      Here are 8 evidence-based ways to increase testosterone levels naturally.

1. Exercise and lift Weights.

2. Eat Protein, Fat and Carbs.

3. Minimize stress and cortisol Levels.

4. Get Some Sun or Take a Vitamin D Supplement.

5. Take Vitamin and Mineral Supplement.

6. Get Plenty of Restful, High-Quality Sleep.

7. Take some of these natural testosterone boosters:- It is called Ashwagandha, Ginger, Shilajit.

8. Follow a Healthy Lifestyle and avoid estrogen- like compounds.

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