Testosterone is your bodybuilding and muscle building asset, its at its peak during your 20’s, but soon after it dips 1.6 percent per year after 30. Going hard in the gym is a sure fire way of boosting T, especially on Leg Day (SO DON’T SKIP LEG DAY) but there are other options and foods that will up the T- levels as well.

#1 Egg Yolks: Egg Yolks get a bad reputation because of the fat and cholesterol they contain. However, the yolk contains more nutrients than the white. The t-boosting micronutrient in the yolk is vitamin D3, a bioidentical hormone for testosterone because it’s a cholesterol-derived steroid hormone. Proving this, a study published byHormone & Metabolic Research indicated that total testosterone and free testosterone had increased by 400 percent after supplementing with vitamin D3 for over 12 months. Aim for 2–3 Yolks Per Day.

#2 Cruciferous Veggies: Cruciferous vegetables (broccoli, cabbage, Brussels srpouts, cauliflower) are an anti-estrogenic food because they release a compound called indole-3 carbinole. This compound gets converted to DIM (di-indollyl methane), which converts estrogen into safer forms — allowing for appropriate levels of free testosterone. Free testosterone easily binds to androgen receptors to increase sex drive, build muscle, reduce fat, and boost your performance in the gym.

#3 Oysters:An eight-ounce oyster has 18 grams of protein — making gains easy while upping your t-levels. Oysters are rich in zinc, a t-boosting mineral.The common cold is actually a symptom of low zinc levels along with a low sex-drive, which is an indication of low-t levels. When low zinc levels are present, the pituitary gland limits the release of the luteinizing and follicle stimulating hormones; they are responsible for triggering T production in the testes. This then decrease the amount of androgen binding sites and free testosterone in the blood stream.

#4 Garlic:Garlic contains a compound called diallyl-disulfide, promoting a hormone that triggers T production. There have been animal studies which confirm that garlic raises t-levels when combined with a high protein diet.

#5 Spinach: No wonder why Popeye had gigantic forearms, I could have sworn he was on steroids. But there was a reason why he ate so much spinach, it boosted his T-Levels.This green, leafy vegetable is packed with the mineral magnesium. Magnesium plays a vital role in muscle development and reproductive function. Studies have shown that magnesium increases free and total testosterone in athletes and non-active individuals.

#6 Mushrooms: Mushrooms prevent the production of the enzyme, aromatase. Aromatase converts androgen to estrogen — preventing free testosterone from binding to androgen receptors.

#7 Nuts: Full of zinc, B vitamins, healthy fats and protein, nuts provide the vitamins, minerals and essential compounds necessary to create testosterone. Look specifically for almonds, Brazil nuts, cashews, walnuts, pecans and peanuts.

#8 Olive Oil: Full of healthy fats, andIt’s also been shown that regular consumption has a positive effect on T-Levels. A recent study found men placed on a diet including daily consumption of olive oil experienced significant increases in testosterone levels.