How to increase testosterone

How to increase testosterone levels naturally by adjusting your lifestyle and diet.

Facts on testosterone

Testosterone is the principal androgen, or male sex hormone, although it is present in both males and females. 

In addition to occurring naturally in the body, testosterone is also used to treat certain medical conditions. 

Some professional athletes take additional testosterone to improve athletic performance, although this practice is outlawed by most professional sports organizations. 

Testosterone is made by the testes, and it’s primary job is muscle growth and bone density. 

It’s next role is in contributing to male characteristics like voice tone and facial hair. 

In the bodybuilding world, testosterone levels are critical because it determines the rate of muscle growth and recovery as well as strength gains. 

Females produce lower levels of testosterone in their adrenal glands which makes it far more difficult for females to build muscle. 

Declining testosterone levels

In the absence of exercise and diet, testosterone levels begin to decline at the age of 40 which explains a loss in muscle, bone mass, increased fat, weakness and depression. 

How to control and manipulate testosterone levels with the food you eat

Vitamins and minerals 
A diet high in vitamins and minerals, especially the B vitamins, vitamin C, zinc and manganese, will help support optimal testosterone production. 

Fat and cholesterol 
A diet high in fats will also optimize testosterone levels because fat provides cholesterol which is required to create testosterone. 

how to increase testosterone

Tips to naturally increase testosterone levels

The following are tips for how to increase testosterone naturally. 

  • Testosterone levels decrease with restricted diets but are restored within 48 hours after eating normal again.


  • Diets high in protein, cholesterol, fat, and saturated fat will increase testosterone levels.


  • Increasing polyunsaturated fat and decreasing saturated fat will decrease testosterone levels.


  • Consistent and heavy weight training with compound exercises and short rest intervals is a huge contributor to stimulating higher than normal testosterone levels.


  • Sex, masturbation, or an erotic stimulus will cause an increase in testosterone levels.


  • Compounded medications such as BHRT testosterone can help increase testosterone levels.


  • Painkillers such as aspirin, marijuana, and codeine will decrease levels of testosterone.


  • Higher protein typically equals more animal fats therefore you'll likely be getting more saturated fat and cholesterol by consuming more protein.


  • Alcohol decreases testosterone levels. Even just one night out on the town can cause testosterone levels to drop significantly.


  • Runners and power lifters show lower levels of testosterone than bodybuilders do.


  • Stress also significantly affects your testosterone. The higher your stress level the lower your testosterone levels.

Basics of how to increase testosterone

Basically, testosterone levels will fluctuate throughout the day, week, and year and are predictable to being the highest around summer. 

Times when you are taking in higher amounts of fat, and even when you are ‘getting it on’ regularly will increase your testosterone. 

Testosterone levels will generally be low during winter, when you're stressed and depressed, on a low carbohydrate diet, or if you go on a drug or alcohol binge. 


› How to Increase Testosterone

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