Having optimal levels of testosterone is essential for energy, concentration, libido, muscle development and recovery.
Testosterone is a steroid hormone, produced in male's testicles and woman's ovaries and is found more in males than in females.
Let's face it, we all want higher testosterone levels not just for our health but also for maximum muscle development.
Here are 10 scientifically proven ways to naturally increase your testosterone:
Get enough sleep and go to bed and wake up at similar times each day. This is literally where your body finally gets the rest it needs to repair damaged muscle tissues.
If you are not getting enough sleep due to work, staying up late or going to bed at the wrong time, your body will not be able to produce as much testosterone.
The body produces the highest levels of testosterone during sleep, specifically in the REM stage.
How do you know if you are sleeping enough?
Waking up without an alarm, not feeling tired, not needing a caffeine boost and not craving junk food are all signs that you are getting enough sleep.
2. BE ACTIVE
Lift weights and do cardio to release testosterone.
According to a 2012 research paper by Vaamonde et. al, lifting weights is the best type of exercise to boost testosterone in both the short- and long-term.
Combining regular physical activity with intense bouts of physical activity, such as lifting weights, will help you have the most optimal levels of testosterone.
3. DO NOT OVERTRAIN
If you train too hard, it will be difficult for your body to produce testosterone as it will simply not have enough time to recover (Vaamonde et. al, 2012).
It causes more damage than good if you are training intensely in the gym 7 days a week nonstop than having rest days in between.
4. MAINTAIN A HEALTHY WEIGHT
You need to maintain a weight that is healthy for you.
If your body fat is too high, your testosterone levels will be lower. And if you are too lean, your body will not make as much testosterone.
5. AVOID CRASH DIETS
It is not recommended to rapidly lose weight as your body will be under a lot of stress.
According to..., crash dieting can significantly decrease your testosterone levels.
It is critical that you do not over-restrict your calories. Lose weight slowly. It is a marathon not a sprint.
6. HAVE A BALANCED DIET
What you eat has a significant effect on testosterone, as well as other hormones.
If you cut out certain food groups, you may be deficient of certain macro and micronutrients that aid in testosterone production.
7. MINIMIZE STRESS & CORTISOL LEVELS
According to, long-term stress can increase levels of the hormone cortisol.
Increased levels of cortisol can reduce testosterone. According to, These hormones oppose each other, so if one goes up, the other goes down.
8. VITAMIN D (SUPPLEMENT OR THE SUN)
A 12-month study found that supplementing with around 3,000 IU of vitamin D3 per day boosted testosterone levels by around 25%
To increase testosterone, try to get regular exposure to sunlight or take around 3,000 IU of a vitamin D3 supplement daily.
9. REDUCE ALCOHOL
According to, excess alcohol can reduce testosterone levels.
Alcohol can affect the quality of your sleep. It can also cause you to be hungover and lack motivation to train.
10. AVOID STEROIDS/SARMS
These performance-enhancing drugs (PEDs) will prevent your body from producing testosterone.
Your body will not need to naturally produce testosterone if it is receiving it.
Everyone should make the necessary lifestyle changes to optimize testosterone levels. You will enhance your health and body at the same time.
Vaamonde D;Da Silva-Grigoletto ME;García-Manso JM;Barrera N;Vaamonde-Lemos R; “Physically Active Men Show Better Semen Parameters and Hormone Values than Sedentary Men.” European Journal of Applied Physiology, U.S. National Library of Medicine, 14 Sept. 2012, https://pubmed.ncbi.nlm.nih.gov/22234399/.