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10 Proven Ways To Increase Testosterone Naturally

10 best ways to increase your testosterone in a natural way

Guys, there's a really serious problem going on with today's modern man, and that problem has to do with testosterone.

Men in past generations just seemed more manly in some intangible way that is hard to explain. Guys like John Wayne, Humphrey Bogart, Chuck Norris, Frank Sinatra, Robert De Niro, and the list goes on and on.

It turns out that "intangible way" that is hard to explain is actually tangible, and it's called testosterone. These type of guys just had it, and everybody knew it - both men and women.

Testosterone is one of the most important and beneficial hormones to a man not only because it provides a myriad of different health benefits for him, but it is also what makes him uniquely male.​ It's THE main ingredient in the word "alpha" as it relates to a male.

Not only that, but the beneficial health role that T plays in a man can not be understated because it touches so many aspects of a man's physical and mental well-being.​

benefits of healthy testosterone levels

Men Have Less Testosterone Today Than 20 Years Ago

Here's where the problem is, men today have less T hormone in their systems than men did on average just 20 years ago. 

How much less?

It turns out that according to this study that was done:​

Men today have about 20% less testosterone than men just 20 years ago!

We know that just naturally men's T levels start to decrease at the rate of about 1.25% per year after the age of the 30 with the biggest overall drop happening between 30 and 50. This what is considered normal natural T hormone decline.

declining testosterone rates

It used to be that issues around low T levels were most common among men in their late 40s, 50s, and older and that's the age demographic that doctors were treating with Low T symptoms.

However, with today's modern man, times are changing, and not for the better. Whereas doctors used to treat older middle aged men and beyond for Low T issues, now doctors are treating men in the 30s and even 20s for issues relating to low T.​

In the fifteen years since I started practicing Age Management & Hormone Optimization, I’ve noticed a startling change in men’s physiologies. Across the board, testosterone levels are declining at earlier and earlier ages. Instead of men coming in from ages 35-45 with less-than-optimal testosterone levels (or “low T”) they’re coming in their late 20s!

Dr. Mike Carragher
Men's Hormone Expert

Why is this happening?

There are different lifestyle, diet, and environmental reasons this is happening. The question is what can you do about it?

The good news is there are definitely proactive steps that you can take that will absolutely increase your testosterone levels, and not by just a little bit either!

Here are 10 evidence-based ways to increase your testosterone levels naturally:

1. High Intensity Interval Training

increase testosterone with HIIT

HIIT is essentially when you go all out for 10-60 seconds (sprinting, biking, rowing, stair stepping, etc), then rest for 30-60 seconds, and repeat the process from anywhere from 3 to 7 times depending on your level of fitness and what the exercises are that you've chosen.

Trust me, it is a lot harder than it may sound! Try doing an all out sprint for 30 seconds. Frankly speaking, most people can't do it one time much less 3-7 times in a full HIIT workout. Try doing ANYTHING all out for 60 seconds - it's beyond hard!

I used to think that because I wasn't "working out" doing an intense session of cardio for an hour or an hour and a half that the workout was going to be weak and not valuable. I could not have been more wrong!

Some of my biggest gains in fat burn and testosterone increases have come because I incorporated HIIT as part of my regular workout routine. Most HIIT workouts are between 4-30 minutes with the average being about 15-20 minutes in length.

High Intensity Interval Training is designed to maximize muscle building efforts, utilizing short, powerful workouts which release testosterone, human-growth hormone, and nitric oxide. These are the key ingredients for enhancing strength, vascularity, and leanness.

Because HIIT has become so popular now, there are a variety of different "styles" with their own nuances. You can find different programs that will emphasize just cardio, just strength, or a combination of both - all in a HIIT style.

For our purpose and for simplicity's sake, I would highly recommend that you start with a HIIT Sprinting program. Not only is it simple, but frankly, it is one of the very best when it comes to burning fat and increasing testosterone (and human growth hormone). When you sprint all out, it is amazing how you use almost every muscle in your entire body.

As previously mentioned, the time of your overall HIIT workouts will only be between 15-30 minutes, but I promise that you will feel like you got the best workout ever, and you will absolutely notice the increase in testosterone (and HGH) flowing through your body.

​Read more about: How High Intensity Interval Training Can Skyrocket Testosterone Levels

2. Increase Testosterone By Lifting Weights

increase testosterone with weightlifting

What we know is that being physical, increases testosterone.

It doesn't really matter what that physical is activity is either. It could be chopping wood to rock climbing, and everything in between.

It is important to note that there are certain kinds of physical activity that are known to evoke a greater hormonal response, which would give your body an infusion of even more testosterone. 

Let's get right to it, and say what science has verified, and that is that weight lifting increases testosterone levels!

It increases T because lifting weights invokes a neuroendocrine trigger that causes your body to produce a hormonal response to the demands that are being put on it to lift those weights.

Here are a couple of studies that were done that show just how beneficial weight lifting is from a testosterone production point of view. (study) (study)

For increasing testosterone, you want to work out with weights at least 3 days a week. To do this for testosterone boosting purposes, you want to go heavy, at least 75% of your max weight and you want to lower the reps to between 6-8. Also give yourself a couple of minutes rest between sets (3-4 sets).

Finally, for the most T boosting effect you want to do exercises that have compound movements and work on multiple muscle groups. Squats are the best weightlifting exercise for boosting testosterone.​

Read more about: How To Increase Testosterone By Lifting Weights​

3. Reduce Chronic Stress

chronic stress kills testosterone levels

We all have a certain amount of stress that we deal with on a daily basis.

For most of us, short term daily issues that cause stress are just a normal part of life and it really doesn't affect negatively because our bodies have a built in mechanism to handle short term stress and fight or flight scenarios.

That mechanism is the production of a hormone called cortisol.

Cortisol is great for short term issues and it serves the body extremely well in those cases.

However, cortisol can be extremely dangerous and hazardous to your health when it is produced on a steady and chronic basis.​ 

Examples of chronic long term stress could be a bad relationship you're in, financial troubles wit no end in sight, a terrible boss that is making your life miserable, a failing business that could ruin you financially, etc.​

One of the worst things extended cortisol production caused by chronic high stress does is it CRUSHES testosterone levels in a big way. (study) (study) (study)​

Chronic stress is nothing to fool with, and you need to take proactive steps to reduce the impact that chronic stress is playing in your life. Really look at implementing weight lifting and high intensity interval training. Those two forms of exercise have been show to reduce the negative impact of chronic stress, PLUS they raise testosterone. Also get in touch with your spiritual side, whatever that is. Try meditation and focused measured breathing. Look for a way to get involved in something fun again whether it be a hobby or something with your family. Finally, take action on whatever the issues are. Just taking action will dramatically reduce the stress that is swirling around in your head.

Click to read more about: How Chronic Stress CRUSHES Testosterone Levels​

4. Get More Quality Sleep

double your testosterone with good quality sleep

This could be one of the most potent and overlooked ways to increase your testosterone. The problem is that most men don't know how integrated and important sleep is as it relates to testosterone production.

Note About Sleep & Testosterone

The difference between getting 4 hours of sleep and 8 hours of sleep can be more than double the testosterone with 8 hours! 

​Sleep is the time when your endocrine system goes to work to replenish your body with testosterone for the next day's events.

Diet, exercise, and sleep are the three cornerstones to increasing your testosterone naturally, and sleep could have the most immediate and dramatic impact and it gets the least respect.

When you don't get enough sleep, your body produces more cortisol, and we know that excess cortisol production kills testosterone.

This is an easy one that will make a night and day difference in your life, and could literally double your testosterone just by making this one change alone.​

5. Lose Weight

lose weight to increase your testosterone

There is a very tight and cyclical connection between weight and testosterone levels.

On the one hand, the more obese you are, the more your testosterone levels drop leaving you with less testosterone.

On the other hand, as you start to lose weight, you will naturally gain more testosterone. The more testosterone you have the easier it will be to lose more weight because of the way testosterone increases energy, burns fat, and increases lean muscle mass.​

Published studies show that testosterone and abdominal fat reinforce each other, trapping men in a spiral of weight gain and hormonal imbalance

Dr. Julius Goepp

The bottom line here is one great way to increase testosterone is to lose weight. That will set off a positive domino effect increased testosterone and even more weight loss, and especially loss of really stubborn belly fat.

6. East Foods That Are Known To Boost Testosterone

eat foods that have been shown to boost testosterone

​What you eat plays a huge role in what kind of testosterone levels you have. 

First, you need to know that there are definite foods that have been medically studied and proven to boost testosterone.

These power foods have ​essential natural compounds that your body needs and uses to increase production of testosterone.

The best foods to eat that have been shown to boost T levels are foods are:

  • Monounsaturated fats (olive oil, nuts, seeds, avocado, etc)​
  • Vitamin D (fatty fish, cheese, organic whole milk, organic beef)
  • Saturated fats (cream, eggs, butter, etc)
  • Magnesium (avocado, yogurt, dark chocolate, leafy greens, etc)
  • Zinc (spinach, oysters, shrimp, garlic, etc)

Click here for more information on Best Foods That Boost Testosterone

7. Eat Foods That Block Production Of Estrogen

eat foods that block production of estrogen

Just as important as understanding and implementing powerful foods that are known to boost testosterone, you must also arm yourself with the knowledge of which foods cause the production of estrogen and also which foods block its production as well.

Estrogen is to females what testosterone is to men. Estrogen is great for women because it is what makes them uniquely female. 

Estrogen, however, is not a friend of males and specifically testosterone. Estrogen is known as a testosterone killer so, as a man, you need to arm yourself first with the knowledge of what foods increase the estrogen production, so you can remove or eliminate those foods.

Foods high in estrogen are most junk foods that are loaded with sugar and simple carbohydrates. Foods like donuts, cookies, cakes, etc. Not only do they increase estrogen production, but they also increase weight which ultimately leads to more decreased testosterone as well. Other foods to watch out for are non-organic milk & meat, and products with soy.

Foods that are known to block the production of estrogen are foods like cruciferous vegetables, green leafy veggies, and nuts just to name a few.

Click here for more information on Estrogen Producing And Estrogen Blocking Food

8. Intermittent Fasting

boost testosterone through intermittent fasting

In a nutshell, intermittent fasting (IF) is a system of eating where you are in one of two states in a 24 hour time period. You're either in a fasted state where you're not consuming any calories. Or you're in a fed state which is a period of time where you consume all the calories you're going to consume for the day.

There are 3 styles of intermittent fasting that are probably the most popular.

  • 16:8 Method - this means you fast for 16 hours and you consume all your calories in the remaining 8 hours. This method was made popular by Martin Berkhan from LeanGains.com
  • Eat-Stop-Eat Method - this method was developed by Brad Pilon, and essentially this means you fast for 24 hours twice a week. With this method you would eat lunch or dinner one day and then you would not eat again until lunch or dinner the next day.
  • 5:2 Method - this is similar to the Eat-Stop-Eat method, except instead of fasting completely for 24 hours two days a week, you only have 500 calories twice a week.

Intermittent fasting provides an amazing amount of health benefits, and it's a great way to lose weight.

  1. &ou lose weight by increasing your metabolic rate and reducing your caloric intake
  2. Reduces insulin resistance
  3. Increases growth hormone levels (shown to increase as much as 5X) which also facilitate fat burning
  4. Increases the release of norepinephrine
  5. Increases your metabolic rate
  6. Reduces inflammation
  7. Reduces oxidative stress
  8. Improves heart health by reducing LDL cholesterol, triglycerides, blood sugar, and insulin resistance
  9. Multiple studies suggesting that IF can help prevent cancer (1, 2, 3, 4)
  10. Increases life span (anti-aging)
  11. Improves brain health (growth of new nerve cells, may also prevent Alzheimer's and Parkinson's)
  12. Can help prevent brain damage due to stroke
  13. Increases autophagy (removes waste from cells)

On top of these benefits, it's been scientifically proven to boost testosterone and human growth hormone. (study)​

9. Take Vitamin D Or Get Sunlight

There's a very tight connection between Vitamin D and testosterone levels. 

There are many studies that show that men with low testosterone levels also have low vitamin D levels. You don't see men with high testosterone levels and low vitamin D levels.

vitamin d increases testosterone

​To make sure you're getting enough Vitamin, be sure to take a Vitamin D supplement where you are getting between 3,000 - 5,000 IU each day.

Getting 15-20 minutes of direct sunlight is the equivalent of taking the vitamin D supplement.​

10. Take A Natural Testosterone Booster Supplement

boost testosterone naturally with testosterone booster supplements

The reality is that a good testosterone booster supplement can be a tremendous way to increase testosterone naturally.

Why?

Because the good ones are made with a combination of natural herbs, botanicals, vitamins, and other natural compounds that work synergistically together to increase testosterone and/or block the production of estrogen.

Not any testosterone will do, and we have put together a set of guidelines that you can use when evaluating any testosterone boosters. These guidelines will help you distinguish between a powerful and potent test booster and one that is just marketing hype.

When you have a testosterone booster that is made with 8-12 different ingredients that have been scientifically proven to increase testosterone, the results can be phenomenal.

Click here to read about which 3 testosterone boosters we voted as this year's best of the best