Testosterone levels: 9 ways to increase it naturally

Can I be frank with you?

You probably miss it, but you don't know it.

Yet you don't bother to find out more, because its name conjures up the murky waters of illegal products.

And for good reason !

"Increase your testosterone levels", this is an expression that often stinks of illicit products. It scares most people, but makes bodybuilders prick up their ears.

However, this essential hormone does not deserve to be demonized as it is so important for everyone.

Yes, not just for men!

You knew it ?

It's true that men produce 10 times more testosterone than women. But this steroid hormone is essential to your health and quality of life, regardless of gender.

Why ?

You will have the answer in a few minutes. Your perspective on this hormone will change dramatically.

Well I think…


The benefits of testosterone

Research has amply demonstrated that all people should make sure their testosterone levels are good.

This is especially true as you age.

Some of the benefits this hormone provides include improved mood, sleep, libido, and energy.

To which is added an increased ease of gain muscle mass and an fat loss significant.

But good !

But that's not all since according to Alex Savva, co-founder of PharmaFreak and SD Pharmaceuticals, scientific studies have shown that the drop in testosterone levels in men over 30 has harmful consequences on their health.

The problems related to this hormonal drop are:

  • heart disease
  • obesity
  • type 2 diabetes
  • slowing of sexual functions
  • a reduction in muscle mass
  • reduced physical performance
  • a decrease in bone density
  • etc

These remarks are confirmed by the American Center for Biotechnology Information (NCBI) in this study (for English speakers).

Why we sorely miss it

This is a question that could be the subject of an entire article.

But to make it short, let's say that these 2 factors greatly contribute to the drop in testosterone in our body:

  • Age: There is a drop in testosterone levels from the age of 30 in men (sometimes 25) and 20 in women.
  • Our lifestyle: The rates seen today have never been so low due to 4 factors. Among other things, you will see the importance of killing the jackal and following the example of the groundhog. We'll talk more about that in 5 minutes...

This means that most of you, dear readers, are already testosterone deficient. If you do nothing, you run the risks mentioned above in the more or less long term.

Fortunately, you had the good idea to read this article.

This item will boost your testosterone

Of course, a simple reading of this article will not change anything…

I don't have that power yet. Sorry.

However, here is how this article will help you:

  1. He will reveal to you how to increase naturally your testosterone. And when I say naturally, it's without any dietary supplements. NOTHING.
  2. You will discover what you need to change in your habits to maintain this hormone at the best possible level.

In a future article, I will give you a complete list of the best supplements to boost your testosterone without harming your health.

But for now, here are the 9 tips to naturally boost your testosterone levels:

1. Get moving, and not just your butt!

Sport is one of the most effective ways to take care of your health. But it also has the ability to boost the amount of testosterone in our body.

According to studies carried out in the United States by the NCBI, those who exercise regularly have a higher level of testosterone.

ALSO READ:  NooCube review: The best natural nootropic in 2022?

This is true even in older people.

Recent research has also revealed that sports activity is more effective in obese people than diet in increasing their testosterone levels.

What interest for them?

Well, as you know by now, testosterone promotes fat loss and muscle building.

Which is necessarily excellent for overweight people.

Resist! Prove that you exist.

All these studies have shown that resistance training is the most effective in boosting the production of this hormone.

Which sports are involved?

These are those that use weights such as the dumbbells or resistance like resistance bands.

The HIIT sessions are also known for their ability to boost testosterone.

Bodyweight exercises - Push-ups with step 1
Exercise promotes testosterone production

If you train with resistance bands or free weights, do sets of 8 to 12 reps.

As I explain on this blog, it is the number of repetitions that most promotes muscle gain.

You should come close to muscle failure at the end of each set.

This type of training really promotes the production of testosterone.

So try to increase the weight lifted or the resistance of the resistance bands so that you do relatively short reps.

Exercises to promote for testosterone levels

First you need to know that the more muscles you mobilize at the same time, the more testosterone you produce.

This is why the movements that you should focus on are:

  • squats
  • The dips
  • Bench press or push-ups with resistance bands
  • The deadlift

Various scientific studies have shown that machine training is much less effective in increasing your testosterone.

The longest sessions are not the best

Just as the shortest jokes are always the best, practice sessions should be kept fairly short.

Make them last less than 60 minutes.

Why ?

If you do long and exhausting sessions with relatively long rest times, your testosterone level will take a hit.

Indeed, after an hour, your cortisol levels will rise, which will have the effect of reducing your testosterone.

Scientific research has shown that shorter rest periods between sets promote the production of the latter.

So keep the sessions relatively short and intense.

It's best to stick to an intense workout of 30 to 45 minutes.

Conversely, moderate aerobics or cardio sessions have a negative effect on your testosterone.

2. Eat a balanced diet to increase testosterone

Increase your testosterone levels through food

What you eat has a tremendous impact on your testosterone, but also on other hormones.

You must therefore absolutely seek to eat a balanced diet.

Of course, your first ally when it comes to testosterone is the protein consumption.

But the fact remains that you must absolutely consume about 25 % of lipid (fat).

The importance of fat for your testosterone levels

I see you coming with your big hooves:

“Yeah Stéphane, you tell us to eat a balanced diet, and then you say to eat fat. You're not going to tell us to lose weight afterwards, as long as you're at it? »

Well yes!

Fats are not necessarily your enemies, contrary to popular belief.

Why are so many people obese when we have never consumed so many “light” products?

What is the relationship between fat and testosterone?

Although many people take a dim view of lipids, you should know that they play a crucial role in the production of testosterone.

For the purposes of a scientific study, men reduced their consumption of saturated fat from 13 % to 5 %.

As a result, their testosterone production dropped dramatically.

Of course, I'm not telling you to run to the 1st McDonald's on the corner.

I am talking here about quality lipids.

Examples of good quality monounsaturated fats:

  • Olive oil
  • olives
  • Almonds
  • Nut
  • Lawyers
  • Peanut butter
testosterone levels - fats or lipids
Some good quality monounsaturated fats

Examples of good quality saturated fats:

  • Red meat
  • Coconut oil
  • Egg yolks
  • Dark chocolate
  • Cheese
  • Sea food
Testosterone levels - Some saturated fats
Some good quality saturated fats

You should know that testosterone is a derivative of cholesterol.

ALSO READ:  TestoPrime: Review of this natural testosterone booster in 2022

It is therefore not surprising that a diet low in cholesterol is a brake on the production of this very important hormone.

What about carbohydrates?

I know that the supporters of certain diets completely ignore them.

Is it right ?

I don't think so, and many specialists don't either. After all, the food of a majority of people in the world comes from this source.

In West Africa, where I live for part of the year, many young people are thin and muscular when they mainly consume carbohydrates.

According to the very famous Authority Nutrition site dedicated to food, research has shown that carbohydrates allow us to optimize our testosterone levels during training sessions.

This is why, once you have determined your daily caloric need, you must then:

  1. Determine how many calories you consume from protein (about 2 grams per kilogram of body weight)
  2. Reserve 25 TP2T of your calories for liquids
  3. Calculate the rest to find out your carbohydrate (carb) needs. For the latter, the recommendation is to favor whole flours rather than refined products.

You will find all this information in the article I quoted at the beginning of point 2.

3. Less fat to have more testosterone

Overweight men and women are most likely to lack testosterone.

And since this hormone promotes the loss of body fat, you see the vicious cycle in which they are engaged.

The bigger you get, the less testosterone you produce. The less testosterone you produce, the bigger you get.

The essential rule is absolute for losing fat is in 2 magic words: CALORIC DEFICIT.

Moreover, the fastest solution to lose fat is discussed in the following point:

4. Death to sugar, this jackal!

Your testosterone levels drop as soon as you consume sugar, probably because of the increase in insulin in your blood.

Why do most of you consume too much sugar?

The reasons are quite simple:

  • The taste of sugar has attracted us since our childhood. It reminds us of the sweets and lollipops that we loved so much (too much).
  • Sugar consumption stimulates areas of the brain associated with reward and pleasure. Sugar consumption stimulates the same areas as drugs, i.e. the so-called opioids ".

You will find more information in this article from the passportsante.com website.

You should therefore absolutely eliminate all unnecessary sugar from your diet and drinks.

In reality, powdered or lump sugar and sodas should not even exist, they are so useless and harmful.

You think I'm too radical?

Well, try to do without it and you will change your mind very quickly.

5. Intermittent fasting increases testosterone

This has nothing to do with a young man doing theater 😉

Honestly, I don't want to dwell on this subject which has already been widely discussed on the web.

But numerous studies have shown that intermittent fasting naturally promotes testosterone production.

It also has a booster effect on growth hormone, which is also very important for muscle volume gain.

To learn more, read this excellent book:

Very easy to read, this guide is essentially oriented to weight loss and muscle gain.

Its principle revolves around short and regular fasts (daily or weekly).

6. Zenitude increases testosterone

For a long time, scientific research has highlighted the dangers of stress over the long term.

Stress has the particularity of raising the level of cortisol. However, this hormone is to testosterone what rain is to good weather: the opposite.

When cortisol goes up, testosterone goes down.

Plus, stress and cortisol cause you to eat more. Also, they promote the storage of fat around your organs.

They therefore induce another vicious circle since you now know that increasing body fat reduces testosterone levels.

Here are some tips to reduce the stress of modern life:

  • Exercise at least 3 times a week (see point #1)
  • Get enough sleep. We will come back to this point in a few seconds.
  • Have fun and laugh with your friends
  • Strive for a balanced schedule
  • Spend some time reading a good book like David Servan-Schreiber's (I really liked it)

7. Sawing wood or the groundhog technique

testosterone levels - groundhog technique

You will understand, because you are smart, this point relates to the quality and quantity of sleep.

ALSO READ:  Coffee and sport: Are they compatible and beneficial? 👌

For your health, sleep is at least as important as the quality of your diet and your sports activity.

What about testosterone then?

It turns out that you need to get enough sleep for the level of this hormone to rise.

Of course, the amount of sleep varies from person to person. It is therefore impossible to lay down a strict rule.

But, what is clearly demonstrated is that sleeping only 5 hours reduces testosterone levels by 15 %.

Researchers at the University of Chicago have actually noticed that sleep time directly affects the level of testosterone upon waking.

An NCBI study even found that each additional hour of sleep increases this rate by 15 %.

It seems that the good average is between 7 and 9 hours per night to optimize the level of this hormone.

8. In the sun, friends!

testosterone levels thanks to the sun and vitamin D
Ah, the holidays and the sun!

When we talk about testosterone, the vitamin D becomes the most important vitamin.

Provided by food, it is synthesized by the body in the skin under the action of the sun (exposure to ultraviolet B rays).

Its active form acts like a steroid hormone on the body.

Foods that contain significant amounts of vitamin D are among others:

  • Oily sea fish such as herring, salmon, sardines, tuna, anchovies and mackerel
  • Cod liver oil
  • The egg yolk
  • Dairy products
  • Soy and its derivatives (tofu and soy milk for example)
  • Certain mushrooms such as boletes, porcini mushrooms, button mushrooms and morels
  • calf's liver

The problem is that even if you eat foods rich in vitamin D, the action of the sun is essential.

However, nowadays, many people do not have sufficient exposure to sunlight. This is why their vitamin D level is often very low.

You should therefore enjoy the sun as much as possible to promote this vitamin, and therefore your testosterone levels.

If you don't have the possibility, consider taking vitamin D supplements (mainly D3).

Here is the 9th and last tip:

9. Quality of life helps your hormones

Of course, many factors can affect your hormonal level.

The most important risks are:

  • Exposure to endocrine disruptors. Some estrogen chemicals adversely affect our testosterone. This is particularly the case for parabens, phthalates, triclosan, bisphenol A and certain pesticides. You can read about this this little article on the Express website.
  • Alcohol abuse or drug use. There is nothing surprising in this, but it is important to remember it.

Factors that promote testosterone production are:

  • A healthy lifestyle
  • Joke
  • Happiness
  • Success

Well, I know it's not always easy to achieve these goals.

Laughing about his testosterone levels
Laugh to increase your testosterone

But you can already try to have a good laugh with your friends.

It will already be gained on your testosterone level 😉

Read now This article if you want to go further. You will discover 11 food supplements and 2 hormonal supplements to increase your testosterone.

And if you train in the morning, remember that a small coffee taken an hour before training would increase testosterone by about 20% in your body. Of course, do not abuse it if you are already very stressed.

Leave a comment below to share your experience or ask your questions. THANK YOU !

cheap weight loss program

Use our free calculators

BMI calculation

BMI calculation

IMG calculation

IMG calculation

Calculate ideal weight

Ideal weight

Daily caloric needs

Calorie needs

exercise calories

Calories per sport

Did you find this article useful? >>> RATING : 4.7/5 - (36 votes)

Last updated on 2022-03-03 / Affiliate links / Some images are sourced from the Amazon Product Advertising API

Scroll to Top