How To Naturally Increase Testosterone

High testosterone levels take your physical training to the next level by helping you build muscle, strength, and endurance. They also help you to be more confident and composed, control your emotions, and manage stress more effectively in everyday life. Optimal T levels not only keep your libido high but they also reduce symptoms of anxiety, depression, brain fog, and lack of motivation. 

Nowadays, when someone mentions low testosterone levels, they receive aggressive advertisements about testosterone replacement therapy. 

However, TRT may not be financially accessible and may lead to negative side effects because your body rejects the dosage and/or aromatizes it into estrogen. For some people, it works great. For others, it causes acne, testicle shrinking, breast enlargement, sleep apnea, anxiety, and higher blood pressure. Furthermore, injecting artificial testosterone stops you from investigating the underlying cause responsible for your T-level issues. Finally, TRT creates a physiological dependence because you will need to do it for life since your natural T levels may tank and not recover if you stop it. 

The scientific data is inconclusive and contradictory, but there is definitely a degree of risk that many people are right not to ignore. If you are looking for safe alternatives, this article will do an in-depth dive into the lifestyle habits, dietary changes, and supplements you can consider trying to naturally increase your testosterone levels. 

Why Is There a Decline of Testosterone With Age?

You’ve probably seen the famous statistic about testosterone levels declining with age. According to the infamous data, you can expect a 1% drop on average after age 30 [1]. Multiple theories are trying to explain why the general decline happens:

1. Reduced production and sensitivity - Aging may make your body less efficient in producing and being sensitive to testosterone.  With age, the Leydig cells in your testes shrink and produce less testosterone. The hypothalamus and pituitary glands responsible for sending signals for testosterone production to begin may grow less sensitive or unresponsive. 

2. Increases in body fat percentage - As you age, it becomes easier to get fatter and harder to slim down, which leads to a higher build-up of estrogen. If you are physically inactive, the accumulation of body fat comes with the simultaneous reduction in muscle. The higher your body percentage, the more likely you are to suffer from chronic inflammation. Acute inflammation forces your body to focus resources on keeping you healthy and alive instead of maintaining your T levels because testosterone production is far from your body’s biggest priority if you have health conditions  [2].

3. Challenges in maintaining healthy habits - Another plausible theory focuses on lifestyle choices. As we age, it becomes more demanding to do physical exercises, stay active, and sleep well. Part of it is the additional responsibilities you may have at work and with your family. Another part may be your body becoming more prone to injury and fatigue when it comes to training or sleep-related that naturally occur the older you become [3] [4].

As you can see, many of those factors are a consequence of aging but not directly caused by your body becoming chronologically older. This means you have the opportunity to reverse the T-level decline trajectory at best or significantly minimize and slow down the loss of testosterone you feel while aging. 

What Makes Testosterone So Important? 

Testosterone is much more than the caricatures of violence and aggression that you often see associated with high T levels. It’s perfectly normal to aspire for high testosterone levels since it has a significant impact on your physical and mental health.  

Healthy versus low T-levels can be the difference between not progressing in the gym and gradually hitting your goals. They can also be the difference between staying calm, driven, and motivated and being overwhelmed with anxious thoughts, apathy, and signs of depression. It’s no wonder some scientists claim an “epidemic” of low testosterone levels, causing symptoms of depression, anxiety, and mood disorders [5].  

Here are the seven biggest benefits of having high testosterone levels:

1. Enhances athletic and fitness performance - High testosterone levels can improve your workouts by accelerating muscle recovery,  boosting stamina, and increasing your drive to push yourself near the limit. It’s not a coincidence that many people turn toward artificial ways of boosting testosterone for athletic endeavors and bodybuilding competitions [6]. 

2. Boosts muscle mass and reduces body fat - Testosterone can accelerate metabolism and boost muscle protein synthesis. The result is the building of more lean muscle mass and a reduction in your body fat percentage. The male hormone’s anabolic properties increase muscle growth, which improves overall physical performance and leads to more fat-burning [7]. 

3. Improves mental health - Low testosterone levels have been associated with impulsivity, irritability, brain fog, and even symptoms of anxiety and depression. A boost in testosterone production can decrease mental fatigue and improve mood and confidence [8].

4. Amplifies cognitive performance - Some studies suggest that higher testosterone levels are linked to better capacity for concentration, information processing, and memory retention. If testosterone can increase physical performance, it also makes sense to ramp up your cognitive abilities [8]. 

5. Increases libido - Testosterone levels usually experience a short rise due to arousal or sexual activity. Vice versa, high testosterone levels lead to heightened sexual arousal and increased sexual energy and may alleviate symptoms of conditions like erectile dysfunction [9].

6. Improved bone density - Stronger bones ensure your organs remain intact, reduce the chance of injuries or conditions like osteoporosis, and improve athletic performance. Studies suggest a clear correlation between testosterone levels and bone density [10].

7. Better cardiovascular health - The health of your heart can affect every tissue and organ in your body due to the need for your blood to supply essential nutrients and oxygen constantly. Higher testosterone levels can boost heart muscle contractions, widen arteries, and boost red blood cell production. Consequently, your general health can improve, and the risk of a heart attack or a stroke decreases [11] [12].

How To Naturally Increase Your Testosterone Levels 

Raising testosterone levels can happen naturally, but it would require consistent effort and dedication toward building healthy habits and gradually implementing environmental changes. Here are the best ways to do that. 

Get Enough High-Quality Sleep

Sleep is the closest we have to a natural anabolic cycle. Sleep is essential for repairing and optimizing your body for the next day, especially in maintaining a proper hormone balance. 

Testosterone is produced and replenished when you sleep, so low-quality sleep or inadequate rest means your body can’t produce enough [13]. 

Furthermore, frequent periods of shallow and low-quality sleep lead to higher production of the stress hormone cortisol since your body is growing anxious. Both hormones are produced by cholesterol and compete in that regard. As cortisol levels rise, a subsequent reduction of testosterone follows.

How to improve sleep quality:

• Track your sleep performance - It doesn’t matter if it’s a simple Fitbit or the latest biohacking ring that tracks 174 metrics. You need to have a device that gives you a rough estimate of how your sleep was during the night. This allows you to clearly know what’s working and what isn’t when you are experimenting with your sleep routine. Furthermore, clearly seeing your performance gives you motivation to get a higher score and keep improving. It’s one thing to feel like you are not sleeping well and quite another to see a low score. 

• Adjust your environment to reduce your body temperature - There’s nothing like wriggling all night during the summer heat, where you feel like your body is too busy boiling alive to fall asleep. The more restful sleep you can get is by reducing your body temperature. You can do that by keeping the AC on, taking a hot shower before bed, or buying pillows and blankets that are designed to stay cool during the night. 

• Reduce blue light exposure - Your body doesn’t know the difference between the sun on the horizon and the beaming light on your phone. Continuing to browse your phone or staring at your laptop at 11 pm confuses your circadian rhythm to believe it’s still not time to sleep. Consequently, your body doesn’t produce the necessary melatonin to make you fall quickly into restful and high-quality sleep. You can avoid electronic devices altogether, use a blue light filter app, or buy glasses that filter out blue light. 

• Don’t do strenuous mental and physical activities before sleep - Stressful mental activities can make you anxious and raise your cortisol, making you more alert, which is the opposite of what you want when preparing to sleep. Furthermore, intense physical activities and workouts raise your body temperature, making it harder to fall asleep. You should wind down by doing yoga, meditating, reading a book, doing light household chores, or preparing your clothes and items for the next day. 

• Go to sleep and wake up at the same time - Your body craves consistency because a predictable sleep gives it a clear cue when it should produce melatonin and other sleep hormones. Following a routine allows your body to fall into a stable rhythm and adjust your metabolism and hormones accordingly. Consequently, you can fall asleep faster, wake up more easily, and enjoy a deeper and more restful sleep. 

• Be mindful of what you are eating and drinking throughout the day - Do not drink any water for 1-2 hours before you fall asleep, and limit food for 4-5 hours before bed to allow your body to rest. Caffeine should stay in your system for several hours, so limit how much you are drinking to two cups before noon. If you can’t live without 4-5 cups a day, then you have a serious dependence that will need to be slowly reduced. All substances you can think of will mess up your sleep, even if it doesn’t seem like it. This includes weed and alcohol that may make you feel sleepy but give you a worse and more shallow sleep. Alcohol not only makes your sleep worse but directly tanks your testosterone levels. Some in moderation is okay when with others, but it’s poison for your hormone levels in general.

Do High-Intensity Physical Exercises Multiple Times Per Week 

Testosterone is one of the key hormones responsible for how much muscle you can pack. Your muscle tissues have androgen receptors that are sensitive to the signals sent by testosterone. This is why you see enhanced bodybuilders with huge traps and deltoids - those muscles have a higher density of androgen receptors, so artificially inflating your T-levels is most noticeable in most areas. 

Regular high-intensity workouts with weights or loaded bodyweight exercises can improve T-levels. Anecdotal evidence and several studies suggest lifting heavy weights will lead to the highest spikes in testosterone. Some examples include deadlifts, squats, bench presses, barbell rows, and bodyweight pull-ups, push-ups, and dips [14]. You can also get some benefits from some high-intensity forms of cardio, like HIIT workouts, sprinting, cycling, and swimming. 

This happens because heavy weights and compound movements exhaust multiple muscle groups and require a lot of effort to stabilize yourself and push the weight, forcing your body to ramp up testosterone to adapt to high physical and mental stress levels. The testosterone boost usually happens during the workout and remains for some time after that, but you will see steady long-term increases as well. 

If you want to turn resistance training and cardio into a habit, then you can try the following:

• Get yourself gym equipment to train at home for when you don’t have the time or don’t feel like going to the gym.

• Find yourself a gym partner so you can keep each other accountable and motivate each other to push exercises to failure for better muscle growth.

• If you don’t feel like working out, make the effort only to show up. Once you are dressed up or driven to the gym, you can decide whether you want to lift or not. 

• Avoid the perfectionist mindset of “all-or-nothing” and allow yourself to get smaller home workouts for 15-20 minutes if you are too busy to spend 2 hours at the gym.

• Focus on strength-based goals, like how much reps and weight you want to lift in an exercise versus wanting to lose an X amount of weight or gain Y amount of muscle.

Just because studies show the most significant increase through high-intensity training doesn’t mean you should abandon low and medium-intensity cardio (zone 2). One very accessible form of conditioning is to walk for 1-2 hours per day, preferably in nature. Walking at least 8,000 steps is one of the greatest ways you can spend your time because it aids digestion, enhances blood flow, and supports cardiovascular health, which are all essential for steady muscle growth over the long term.

Eat A Diet Rich In Bioavailable Vitamins and Minerals

High testosterone levels require a body that receives sufficient amounts of all essential nutrients and isn’t enduring considerable stress and calorie deficits. 

Vitamins and minerals, in particular, are underrated factors in maintaining healthy testosterone production. Foods rich in boron, zinc, magnesium, potassium, and vitamins A and D are essential for maintaining stable testosterone levels [15] [16].

Vitamin D, in particular, is the most crucial compound required for healthy T-levels because it's responsible for the proper function of your Leydig cells, the sensitivity of androgen receptors, which allow for testosterone to bind to your tissues, and the regulation of crucial enzymes that convert cholesterol into testosterone. Although most vitamins and minerals can be acquired through foods that are rich in them, Vitamin D can also be produced through sunlight, so it’s crucial to get a sufficient amount of sun exposure by going outside in the morning and afternoon for 20 to 30 minutes per session. 

The Role of Elevated Iron Levels On Testosterone 

Although testosterone production can be caused by mineral and vitamin deficiencies, sometimes the opposite can also be true - excessive storage of certain minerals and vitamins can cause health problems. Some limited studies and expert opinions suggest that iron overload can disrupt the effects of testosterone.

Your body has two types of testosterone: total testosterone and free testosterone. The latter is bioavailable, which can bind to tissues and improve your physical and mental health. 

Sometimes, people get tested and notice high total testosterone levels but very low free T-level, which may be due to SHBG, also known as sex hormone-binding globulin, which goes into the bloodstream and binds to testosterone. According to the theory, some men tend to have high levels of ferritin, which is the cell that stores iron, and this iron overload can enhance SHBG levels, reducing bioavailable testosterone [17].

The most effective solution is to donate blood regularly to help reduce the iron content within your blood. Other ways to reduce iron overload include supplementing with boron and copper and avoiding foods rich in iron, like iron-fortified cereals, certain seafood, dark chocolate, etc. 

Eat Lots of Healthy Fats 

A healthy diet is also one that contains a sufficient amount of healthy fats that encourage testosterone production.

Cholesterol is the building block of testosterone. A diet centered around testosterone production should include healthy cholesterol sources such as eggs, avocados, milk, seeds, and nuts. 

Omega-3 fatty acids are another crucial group of healthy fats. They improve testosterone production by reducing inflammation, which can otherwise disrupt hormone production. Omega 3s increase the responsiveness and sensitivity of hormone receptors and improve the flow of oxygen and nutrients and the testes' overall cell membrane fluidity [18]. 

Conversely, you may want to limit your consumption of seed oils. 

Seed oils, such as soybean, corn, sunflower, and canola, can be found everywhere, from fast food and packaged ready-to-go meals to snacks and basic ingredients. They tend to have an extremely high content of omega-6 fatty acids, which are not usually toxic but can become harmful if they are not balanced relative to your intake of omega-3 fatty acids, which is often not the case.

So, you want to get lots of healthy fats while being mindful of your consumption of omega-6 fatty acids relative to omega-3s. 

Have High-Protein Sources In Every Meal

Optimal hormone production requires sufficient essential amino acids, like arginine and leucine, that your body can only get through your diet by consuming enough protein. A higher protein intake combined with regular exercise also increases total muscle mass, which drives your body fat percentage down and encourages more testosterone synthesis [19].

The usual rule of thumb is 1,6 to 2,2 grams of protein per kg or around 1g of protein per pound, but you can experiment to see which intake is most feasible with your diet and budget. Aim for at least 30g of protein in every single meal so that you have a steady source of amino acids to repair and grow your muscles throughout the day.

Which source you choose depends on your taste and preferences. Fatty protein sources, like beef and fatty fish, are the most cost-efficient since they also contain healthy fats. Plant-based sources of protein have slightly worse bioavailability, but that isn’t a major concern as long as you combine multiple plant-based sources in one meal and consistently hit your protein target.

Have A Low Body Fat Percentage 

Testosterone and estrogen are the two primary sex hormones. Increasing estrogen relative to testosterone can reduce your body's testosterone production. 

Elevated estrogen levels can reduce your body's production of the luteinizing hormone (LH) and follicle-stimulating hormone (FSH), contributing to testosterone production. High estrogen levels can also increase aromatase, an enzyme that increases the conversion of testosterone to estrogen. Reducing your fat percentage can have a positive effect on your testosterone levels as a consequence.

The most effective way to reduce estrogen while simultaneously boosting your T levels is by reducing your body fat percentage to a healthy amount, usually between 20% and 12% [20].

Having a low body fat percentage is ideal for high testosterone levels, but the process of getting below 20% body fat may hurt your testosterone levels in the short term. The most popular strategy for weight loss is calorie restriction combined with increased physical activity. Since you are burning more calories than you are consuming, your body has to start burning off its glycogen reserves and then tap into your fat storage once your stored glycogen runs out. However, being in a calorie deficit for a long amount of time may tank your T levels. 

If you are constantly malnourished, your body transitions toward “survivor mode”, which means the priority is keeping you alive and functional. The higher physical stress may trigger your hypothalamus, which is sensitive to energy fluctuation, which can lead to a drop in testosterone production [18]. Furthermore, your body will have alleviated cortisol and adrenaline levels to keep you alert and help break down amino acids from your body for fuel, which is an additional reason for your T levels to drop.

Is the short-term reduction in testosterone worth it, so you are at a more healthy body fat percentage? Absolutely, but you can do a lot to make the process more gentle and less harmful to your body. 

1. Do a low to moderate calorie deficit - Somewhere between 200 to 400 calories is an effective way to lose weight without tanking your hormone balance. You want to balance the goal of weight loss with your body’s need to get sufficient protein and fats for testosterone while also getting enough vitamins and minerals.  

2. Increase your protein intake - Higher protein intake while cutting will give you an ample supply of amino acids. Workouts will feel less fatiguing despite being lower on energy than usual, and your body will not have to break down your muscle tissue for amino acids. Protein is also highly filling, so you will not have to worry about over-eating and snacking, especially if you start your meal with your protein sources. 

3. Increase your low and medium-intensity physical activity - Activities like cycling on a stationary bike, slow-tempo stair climbing, swimming, hiking, and walking are all excellent ways to burn more calories without needing to restrict your food choices further. It will not make or break your effort since you will lose an additional 200-400 calories a day if you are determined, but the commitment will certainly add up over time. 

What about fasting?

Eating two to three meals in a 6 to 8-hour window is a convenient option for many people trying to lose weight because it limits snacking. 

Instead of denying yourself the foods you want for weeks, you promise yourself to fast until your eating time period comes around. This makes it more likely for you to muster the discipline required to avoid overnight snacks. By not eating after 6-8 pm, you skip when you are most prone to over-eating since stress and boredom tend to be high for many people in the evenings. You are also indirectly improving your sleep because your body can shut down into deep rest instead of trying to digest the 1 am frozen pizza you just devoured. 

What about over-eating in your time dedicated to meals? Ironically, when the time to eat finally comes, you are much more likely to desire real nutrient-dense food because you haven’t eaten in so long instead of eating junk food. So, intermittent fasting creates a unique situation where you create a system that prevents snacking and makes you more accepting and tolerant toward hunger. 

Full 24 to 72-hour fasting is another popular option. When you go without food for extended periods, your body begins to fast and enter a ketosis state. During ketosis, you break down fat cells and transform them into ketones as the primary energy source. 

On the one hand, fasting can enhance human growth hormone, which is responsible for muscle growth. Since starvation can be a very strenuous blow to your body’s natural rhythm, the short-term solution is to compensate by ramping up the production of human growth hormone. Your body also becomes more capable of repairing itself by breaking down damaged cells throughout the body, which reduces inflammation and gives you a metabolic reset, which is great for longevity [21].

On the other hand, you are very likely to lose some muscle mass and tank your testosterone levels for a few days, so fasting shouldn’t be done every week and not for more than 48 hours if your goal is to minimize muscle loss. 

Avoid Environmental Estrogens 

Environmental estrogens, also known as xenoestrogens, are primarily artificial compounds like plastic, polyester, nylon, and many others that can adversely affect your testosterone levels.

Those chemicals, like Bisphenol A, are also known as endocrine-disrupting chemicals because they can block or mimic hormone signals, interrupt hormone production, and make your receptors less sensitive to the need for testosterone production. Other toxic compounds, like phthalates, can interfere with testosterone production in the testes by disrupting Leydig cell function or increasing inflammation in the body [22].

To avoid environmental estrogens, you can do the following:

1. Get a high-quality water filter (reverse osmosis) that can free water from contamination and toxic chemicals. 

2. Avoid plastic containers, like hygiene products with plastics, plastic coffee cups, plastic water bottles, plastic boxes for food, takeaway food containers, etc. 

3. Buy as much organic and minimally processed food as possible to reduce the chance of contamination and avoid snacks and junk food in plastic wrappings. 

Learn To Manage Your Stress Levels 

Cortisol is a stress hormone that your body releases in response to environmental changes and what it perceives as threats. Cortisol is created through the use of cholesterol. The problem is that testosterone is also created through the transformation of cholesterol. Higher stress and cortisol decrease testosterone levels since both chemicals compete for production [23].

The irony of thinking about how stressed you are is that it may make you even more stressed. Some of the stress in your life is inevitable. It’s hard to change into a less toxic 9/5, earn enough money not to have to work overtime or take control of your anxious thoughts and ruminations based on your deepest fears and insecurities. 

While not complete, you do retain some control over the amount of stress in your life. You can ghost and block people who are not treating you well and making life more stressful instead of giving you peace of mind. You can work on gradually reducing your social media use from 7 hours per day to 1-2 hours. You can learn to meditate for at least 10 minutes a day, especially in the evening when you are supposed to wind down.  

Stress will never disappear from your life, but stress management shouldn’t be seen as an all-or-nothing effort. Even if you can’t eliminate it entirely, you can do a lot to change how you feel in a given moment and take small steps toward a life structured in a less stressful environment. 

Try Out High-Quality Supplements And Testosterone Boosters

Swallowing pills is not a replacement for eating right, sleeping enough, lifting heavy weights, and moving regularly. However, it can give you the extra edge you need, especially if you struggle to get everything right despite your best efforts. 

Here are some options you can consider trying, ranked from most promising to least effective (require additional research): 

1. Vitamin D3 - Many people are deficient in vitamin D because they have a darker complexion, live in climates without a lot of sun, don’t spend much time outside, or their body’s ability to synthesize vitamin D grows worse as they get older. Vitamin D3 acts as a prohormone, which makes it essential for the production of anabolic hormones like testosterone. It also maintains the integrity of Leydig cells in the testes, which are responsible for high testosterone production. Studies have demonstrated that taking 3,332 IUs of vitamin D daily will considerably raise total testosterone, bioactive testosterone, and free testosterone [24].

1. How to take vitamin D3 - Make sure to take this vitamin in the D3 form since it’s more easily absorbable by the body. You should take it alongside a meal with fats in it and also supplement it with magnesium and 100 micrograms of K2 (M7) for every 10,000 IU of vitamin D3 you take to avoid issues with calcium absorption [25].

2. Magnesium - Magnesium plays a significant role in regulating testosterone levels. Firstly, magnesium is involved in the regulation of the hypothalamic-pituitary-adrenal (HPA) axis, which influences the production of several hormones, including testosterone. Furthermore, magnesium has been found to bind to and activate certain receptors in the body, such as the N-methyl-D-aspartate (NMDA) receptor. Activation of these receptors can stimulate the release of luteinizing hormone (LH), which in turn signals the testes to produce testosterone. Supplementing may be needed because it can be hard to meet your daily nutritional needs through diet alone, and studies have shown a large part of the population does not get enough magnesium [26] [27].

1. How to take magnesium - You will need between 400 to 420 mg of magnesium per day. Take it alongside a high-protein meal. Avoid supplementing with calcium and zinc at the same time as magnesium because the minerals fight for absorption. There are numerous forms of magnesium (citrate, oxide, threonate, chloride, sulfate, glycinate). Different people respond very differently to each, so experiment and see which one gives the most noticeable difference with the least side effects.  

3. Zinc - Zinc is another mineral crucial for testosterone production. It plays a role in the function of the hypothalamic-pituitary-gonadal (HPG) axis, which controls testosterone production. Zinc is also involved in activating luteinizing hormone (LH), which stimulates testosterone production in the testes. Finally, zinc may help maintain the structural integrity of the testes and support the health of Leydig cells, which are responsible for testosterone production. It’s hard to get enough zinc from your diet, especially if you don’t eat a lot of meat, seafood, and seeds. Hitting your intake may be even harder if you sweat a lot since the mineral is lost through sweating. The daily requirement is between 10 to 12 mg. Getting up to 30 mg has been seen as positively correlated with an increase in free testosterone [28]. However, you should take zinc along with copper since the latter gets depleted if you only supplement with zinc [29].

4. Boron - Boron may play a role in upregulating the production of sex hormone-binding globulin (SHBG), which can lead to an increase in free testosterone levels. It may also enhance the conversion of androgens to active testosterone, potentially impacting overall testosterone levels [30]. The daily dose required is a minimum of 1mg, but you can safely take 3-10 mg per day. Some experts recommend cycling 10-12 mg of boron for 2 weeks of active dosing with 2 weeks off. Be careful with higher doses since they may interfere with your B2 levels.

5. Creatine - Studies are inconclusive on the connection between creatine and testosterone. One small trial showed no statistically significant difference after heavy supplementation with creatine, but it did show a significant and long-lasting increase in DHT, which is a more potent form of testosterone. This increase may have anabolic properties, which lead to improvements in athletic performance and muscle growth, adding up to creatine’s already recognized ability to enhance strength and muscle recovery [31]. So, the testosterone-boosting effect is not supported by scientific studies, but creatine may indirectly enhance T levels by boosting your performance in high-intensity workouts. In conclusion, the effect may not be very powerful, but creative is the most extensively studied compound, so you are certain to at least get some benefit. 

6. Ashwagandha -  Ashwagandha may help reduce levels of the stress hormone cortisol. As we previously discussed, chronic stress spikes cortisol and reduces your testosterone levels. Furthermore, reduced stress and anxiety can help you to find the mental energy, and motivation to have more frequent and more intense workouts, which further spikes T levels while enhancing body composition. Finally, some studies suggest the herbal extract may have a slight benefit for your sleep quality, likely due to its calming and anxiety-reducing properties [32], [33], [34].

7. Tongkat Ali - This is an herbal extract that may increase free testosterone, improve fertility and sperm levels, and enhance your resilience to stress and anxiety. The exact increase will differ from person to person, which is what the current scientific literature shows. A study on 200 mg/day for 6 months increased total testosterone from 278 to 400 ng/dL. Another study examining a dose of 200 mg/day for 12 weeks (same study as above) increased total testosterone from 200 to 225 ng/dL. There were also some studies that showed no difference with a placebo, so individual testing will determine whether it works for you or not [35]. It may be most beneficial with higher anxiety and estrogen levels. 

8. Tribulus Terrestris - This is another herbal supplement that may improve libido and sperm quality and alleviate symptoms of ED in men with low testosterone levels [36]. Some small trials have also seen a marginal increase in athlete performance in participants who used Tribulus Terrestris versus the placebo group, improving both endurance and overall strength [37]. Its effect may be due to the herb’s ability to positively influence the body’s luteinizing hormone (LH), encouraging higher testosterone production. For the time being, the data is inconclusive, and the most significant effect seems to be related to improvements in sex drive.   

9. Shilajit - Shilajit is a tar-like substance that is very rich in minerals and trace minerals, fulvic acid, humic acid, and other powerful compounds. Some studies have drawn a connection between taking 200mg of Shilajit daily and an increase in the production of luteinizing hormone (LH), which led to improvements in total and free testosterone [38]. However, the studies were relatively small, and the effect is yet to be replicated in further clinical trials. 500 mg of shilajit containing at least 50% fulvic acid is great if you want to try supplementing.

Before taking any supplement, speak with a qualified medical professional to make sure any of the compounds don’t negatively interact with any medications you are taking or pre-existing conditions. For vitamins and minerals, you will see the biggest difference if you are deficient or in the lower range of the spectrum. When it comes to herbal extracts, cycling by taking a few weeks off from time to time or only taking the supplement 3-4 times during the week is usually advised so your body doesn’t get used to the compounds. 

The Impact of Your Everyday Life Decisions On Your Testosterone Levels  

Your body is a well-oiled machine that seeks to make the most out of what it is given. Technically, having very high testosterone levels would feel amazing, but it would require a lot of fuel to maintain, which is why your T levels spike really high only when needed the most. This is why you see huge spikes when lifting heavy or sprinting. Giving it the fuel it needs (diet and sleep) keeps your car in proper condition, but to start driving, you need to find the key. 

Testosterone is a sex hormone, so it spikes the most when you are pursuing women you find attractive. There are studies that report how just being around females can raise your testosterone levels. The spike is even higher if you are regularly having sex. 

You can also boost your testosterone levels by engaging in activities associated with resource-gathering and status-seeking, like winning in competitions. Higher social status and performance can lead to even higher testosterone levels, creating a repeating positive loop where winners are more likely to continue winning. 

The connection between testosterone and status is exemplified in studies that show how CEOs and males on top of influential institutions have lower stress hormone cortisol and higher testosterone levels [39]. The conclusion from this theory suggests males higher in a given social hierarchy have higher motivation, confidence, and ability to lead, while those socially lower than them are more likely to be anxious and experience symptoms of depression. 

So, what are you supposed to do with this knowledge?

For starters, no one expects you to suddenly start having sex with many women and become a Fortune 500 CEO. If it could happen that easily, you would have surely done it by now. Still, there is something you can do. 

First and foremost, reduce how much you are using social media. Constant usage of Instagram, Facebook, and other social media platforms can increase anxiety and insecurity over social status, decreasing testosterone production. This shouldn’t come as a shock. If you are proud of your new squat PR but see someone on TikTok lifting three times the weight you are lifting, then you are bound to feel demoralized. Social media is a mental health hellhole that’s designed to make you feel horrible by forcing you to compare yourself with carefully crafted images of people who look like they are doing so much better than you in life. 

Second, you should definitely touch some grass and get out into the real world as much as possible. 

Many men who wish to raise their testosterone levels are also on self-improvement, which is a movement that very commonly normalizes and even romanticizes social isolation. Hustling on your own and enjoying your company in solitude are amazing feelings, but everything should be done in moderation. 

Too often, men want to raise their testosterone levels just for the sake of feeling more manly without realizing that your testosterone spikes happen with a very specific biological reason behind them. 

You can do all the saunas, cold showers, three high-protein meals, and 5 workouts a week if you want, but at some point, you need to get out of your home and talk with people. Nothing wrong with feeling good while being by yourself, but boosting testosterone in isolation lacks meaning. You are not a lab rat tasked with maximizing your hormones but a human meant to interact and connect with other people. 

There’s nothing more manly that will boost your confidence and testosterone than gradually finding a close community where you can meaningfully contribute, hobbies where you can be competitive and win, and finding the right partner for a romantic relationship by constantly meeting new people.

References:

1. Zirkin, Barry R, and Joyce Lisa Tenover. “Aging and Declining Testosterone: Past, Present, and Hopes for the Future.” Journal of Andrology, 2012, www.ncbi.nlm.nih.gov/pmc/articles/PMC4077344/. 

2. Stanworth, Roger D, and T Hugh Jones. “Testosterone for the Aging Male; Current Evidence and Recommended Practice.” Clinical Interventions in Aging, 2008, www.ncbi.nlm.nih.gov/pmc/articles/PMC2544367/. 

3. Kumagai, Hiroshi, et al. “Increased Physical Activity Has a Greater Effect than Reduced Energy Intake on Lifestyle Modification-Induced Increases in Testosterone.” Journal of Clinical Biochemistry and Nutrition, Jan. 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC4706091/. 

4. Leproult, Rachel, and Eve Van Cauter. “Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy Men.” JAMA, 1 June 2011, www.ncbi.nlm.nih.gov/pmc/articles/PMC4445839/. 

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