“How can I raise my testosterone levels naturally?” – That has to be one of the most frequently asked questions on the internet.
I regularly have guys in the gym coming up to tell me what they’ve been doing to maximize their testosterone production.
I overhear them swapping techniques and supplement regimens in between the occasional sets of benching (ironically, they’d see a nice testosterone boost if they just spent more time benching).
If you look on the major bodybuilding forums, you’ll see that people go to great lengths to jack up their serum T-levels in any way they can.
Just look at the explosion in pro-hormone use – guys around the world are using untested and liver toxic pro-hormones to increase their gains despite the obvious dangers.
Whether it’s because they can’t get hold of steroids, or because they want to stay 100% natural, men everywhere are trying anything they can to get more of the “masculinity hormone”.
With all this effort going into increasing testosterone levels, it’s amazing to me how many men get the basics totally wrong!
There are some really simple steps you can take to significantly increase your natural baseline testosterone levels.
By making small tweaks to your diet and lifestyle, and dropping some toxic habits, you can very quickly become a stronger, leaner, more confident man with a healthier sexual appetite.
Who wouldn’t want that?!
Below I will outline my top tips for naturally increasing testosterone. Implement a few of these and I guarantee that you’ll see a serious spike in serum T-levels.
Increasing Testosterone Naturally: Top Tips
I’m going to talk about some free and easy ways that you can naturally increase testosterone. These methods can be implemented today, right now.
But if you want to take things to the next level, check out my list of the best testosterone boosters on the market today.
Get More Sun
Vitamin D has a direct effect on testosterone levels. Studies have found that low Vitamin D invariably means low testosterone, and low testosterone normally means low Vitamin D.
The data doesn’t seem to strongly indicate whether the relationship is bi-directional or whether people with low testosterone just tend to have low Vitamin D.
But one thing is certain from the data – increasing Vitamin D availability is a reliable way to increase testosterone levels.
You could try getting more sun. When our skin is exposed to sunlight, we produce our own Vitamin D.
Try getting 20 minutes of direct sun exposure each day as a minimum. To get extra Vitamin D, eat oily fish, eggs, or take a Vitamin D supplement.
Eat More Zinc
Zinc is needed for testosterone synthesis. A zinc deficiency is almost always correlated with a testosterone deficiency.
Unfortunately, most men in the West today are deficient in zinc. They simply don’t eat the kind of foods that you need to get enough zinc.
As such, most men in the West are walking around with sub-optimal testosterone levels.
Studies have found that supplementing with zinc is an effective and reliable way to increase free serum zinc levels.
Of course, the biggest effect is always seen in people who have a serious zinc deficiency. But people who just have sub-optimal levels also see a marked increase in T-levels when given extra zinc.
You could use a zinc supplement to boost testosterone levels. Or you could just start eating more of the foods which contain zinc.
The best dietary sources of zinc are:
- Pumpkin seeds
- Kidney beans
Eating more of these foods on a regular basis will rapidly rectify a zinc deficiency and allow your testosterone levels to get back to their healthy range.
I3C, or Indole-3-Carbinol, is a naturally-occurring aromatase inhibitor.
Basically, I3C is converted into DIM in the body. DIM inhibits the enzyme aromatase; this is the enzyme which converts excess testosterone to estrogen in the body.
By inhibiting aromatase, I3C prevents the conversion of testosterone to estrogen. This means higher free serum testosterone levels and reduced estrogen – win-win!
Luckily for us, there are plenty of common, healthful, affordable foods which are rich in I3C.
The best natural sources of I3C are:
- Brussels Sprouts
- Collard Greens
I highly recommend eating at least two of these foods every single day. Try to eat a fairly large portion – you should be eating plenty of leafy greens anyway!
Lifting heavy weights a couple of times a week is a sure-fire way to elevate your testosterone levels.
Any form of exercise positively influences testosterone levels.
However, resistance training has been found to have a particularly big effect, with men who train with heavy weights seeing the biggest spike in testosterone post-workout.
It seems that the body tries to respond to high intensity effort by releasing testosterone. This is the body’s way to maximizing power output and facilitating recovery.
Training too hard or too frequently will deplete testosterone levels over time. But training with a reasonable volume a couple of times per week – and topping that up with less intense workouts and cardio – is a great way to naturally increase testosterone.
Stop Drinking Alcohol
Drinking alcohol is, in my opinion, one of the fastest ways to decimate your free serum testosterone availability.
We have long known that excessive alcohol consumption causes a systemic drop in testosterone production. If your body is constantly recovering from the damage inflicted by alcohol then it can’t focus on restorative processes.
But recent studies have found that any alcohol consumption has a short-term but significant effect on testosterone levels.
Alcohol spikes cortisol. Cortisol and testosterone are antagonists; tyhey cannot coexist for long in the body. When one goes up, the other has to come down. So when your cortisol spikes, your T levels fall, and fall fast.
Alcohol also increases estrogen conversion and inhibits testosterone synthesis.
So even a casual beer can have a transient, short-lived, but very real effect on free serum testosterone.
Cutting right back on the booze will do your body the world of good. You will probably notice a steep rise in energy levels and a nice loss of body fat within a few weeks (depending on how much you drink).
These are just some of the ways that you can naturally increase testosterone.
Make some changes to your lifestyle and diet today and you’ll soon see the benefits in your physique, your mood, and your sex life.
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