What are the Best Ways to Improve Testosterone

It’s pretty safe to say if there was a ranking hierarchy in the male hormone ecosystem, testosterone would be the President and CEO.  Physical changes in the body start to become noticeable during puberty in young boys, and this is all due to testosterone levels increasing.  Hair, muscular build, facial features, and of course, the deepening voice are all due to the increased levels of testosterone.

Why It’s Important to Increase Your Testosterone

Since so many facets of life are impacted by this important male hormone, it’s important to keep levels optimal  For example, a low level can lead to a risk of disease, a deteriorating body composition, and lower sexual ability.  On the flip side, you can see serious gains in the gym, as well as a lot more energy, and a better sex drive (libido) when your levels of testosterone are where they should be.

how to increase your testosterone levels

Now that you see why it’s so important, here are the eight ways you can increase testosterone naturally.

#1:  Exercise and Lift Weights

This is something that able men should be doing anyways.  It’s the best way to keep our guts in check, our muscles toned, and our organs healthy. You don’t have to be a total gym rat to lift weights, and you don’t have to be the guy trying to lift the most.  Constant movement and high repetition movements with a moderate weight will do the trick. It’s all about putting in the effort.

lift weights

#2:  Consume a Mix of Protein, Fat, and Carbs

Eating is something that we have to do every day, but often times, we eat junk food that makes us fat, slow, and with a lack of energy.  If you’ve ever been in a “food coma,” you know what I’m talking about.  Those times you had a couple two many slices of pizza along with garlic bread and soda, or my favorite, those boozy brunches that go on for hours.  All of these are fun and very social, and most likely if you are reading this and love to live life, you’ve experienced those types of days.  I know I have on many occasions!

However, if you want to focus on gaining testosterone, you must have a solid mix of healthy fat, carbs, and protein in your diet.  Any diet that restricts you from one of those categories COULD be counterproductive to producing testosterone.  Of course, lean protein may be the most important thing on that list, so pay attention to what you eat.  This is literally the most simple way to help your quest to gain testosterone.

proper nutrition

#3:  Reduce Stress and Cortisol Levels

Stress happens for many reasons.  Family and relationship issues, work stress, a busy life, or just the stresses of finance all build up over time and really hurt our testosterone levels.  Avoiding stress by taking deep breaths, meditating, and my favorite, slow cardio, can really help you out in the long run.

Increased levels of cortisol has a significant negative effect on your testosterone.  To avoid any rise in cortisol levels, make sure you get a good night’s sleep, eat right, avoid stress, laugh, love, exercise, and learn how to use down time to your advantage.  (This last one was the hardest one for me to achieve and conquer because I have serious ADD and don’t like to ever sit around.)

stress reduction

#4:  Get Vitamin D

Yet another rather easy way to help your cause with testosterone production is to get vitamin D!  Yes, the sun can help you increase your testosterone.  For this reason, I lather up in sunblock and try to take my long walks when there is plenty of sunlight.  You can also take supplements for vitamin D in pill form rather easily.

vitamin d

#5:  Use Supplements 

There are all sorts of singular supplements you can take, such as Zinc and fish oils, but nothing is better than a natural pill designed exclusively for testosterone building.  Scroll down to #7 and see the link to my home page for my top three picks.

supplements to increase testosterone

#6:  Get a Good Night’s Sleep

Men with busy lifestyles often get taken advantage of in this category, and it’s one I’m working on myself as well.  Getting a solid nights sleep is very crucial to not only testosterone production, but also weight loss.  Make sure you get 8-9 hours of sleep each night.

man resting

#7:  Take a Natural Testosterone Booster 

Perhaps the base reason I started this website was to stress the importance of supplements to improve testosterone.  There was so much bad information floating around that I literally came out here to set the record straight as to which ones work.  (This one is my favorite all around.)

Look around and see which one is best for you.  You’ll be surprised how much you can get from natural supplements that focus on your testosterone levels.  For me, this was my extra edge in the gym, and for many, this is a way to really get that libido going again.

prime male

#8: Live a Healthy Lifestyle

Yes, I know I sound like Captain Obvious here, but let’s be honest with each other here – if you are finding yourself guzzling down a 12 pack of beers every day to wash down your fried chicken, I don’t care how often you work out, you simply can’t outrun a bad diet.  Living a healthy lifestyle is paramount to building and maintaining testosterone, so make sure you do your best to have the better half of the week in the health zone, and use your weekends to cheat a little.  A little, not a lot, if you want maximum results!

healthy living


I’m a full disclosure type of guy, and I like to cite where I learned about all of the knowledge I’ve picked up while creating this blog.  Here’s where you can find more anecdotes about this topic: