How to Raise Testosterone Levels Naturally: 10 Easy Ways

There are 10 common ways to increase testosterone levels naturally. Medical studies have shown that these natural options are all safe and effective on the mind and body. They are all easy for adults to accomplish and should always be done responsibly:

  • Exercise and strength training
  • Intermittent fasting
  • Restriction of refined sugars
  • Consumption of healthy fats
  • Weight loss
  • Limited alcohol consumption
  • Zinc supplements
  • Vitamin D3 supplements
  • Branched chain amino acids supplements
  • Less exposure to environmental toxins

Theses 10 natural options are all straightforward and uncomplicated. They do not require a doctor’s prescription or even medical supervision. However, they should all be done sensibly and in moderation.

Here are 10 easy ways to raise low testosterone levels:

1. Exercise and strength training

Exercise and Strength Training

Expert medical professionals have shared that exercising in the way of weightlifting and strength training are two of the best kinds of exercise to increase testosterone naturally.

While lifting weights, the concentration should be on large muscle groups. Here are some examples of exercises that have been proven to increase testosterone levels:

  • Bicep curls
  • Chest bench presses
  • Leg squats

Also called endurance training, strength training should be done more in the evening or late afternoon hours to have better results in increasing testosterone levels. Research suggests that lifting heavier weights and doing less repetitions rather than lifting lighter weights and doing more repetitions is how to raise testosterone. Additionally, one should take shorter rest periods between repetitions throughout their workout.

2. Intermittent fasting

Intermittent fasting has been called a great “trick” for quickly increasing testosterone levels naturally. Intermittent fasting is when a person does not take in any calories for a certain period of time. There are two ways of intermittent fasting that are most commonly used:

  • The 16 hour fast
  • The 24 hour fast

Many experts suggest a fasting window of approximately 16 hours every day. During that time, a person can only intake water or anything that does not contain any calories. During the other eight hours of the day, a person can eat what they wish (responsibly).

Other experts suggest fasting for a full 24 hours either one time or two times per week. One study shared that after fasting for 24 hours, subjects increased their testosterone levels by 2,000 percent.

Study after study has proven that this kind of fasting (whether for 16 hours or 24 hours) works for the natural increase of testosterone levels. Combining intermittent fasting with other suggestions listed here can lead to long lasting high levels of the vital hormone of testosterone.

3. Restriction of refined sugars

Restricting refined sugars from one’s diet will have a great effect on increasing low testosterone naturally, according to a plethora of medical studies. It has been proven that blood sugar levels and testosterone are directly related. When sugar is decreased in the diet, testosterone levels go up significantly.

Here are some foods that should be restricted or eliminated from daily consumption:

  • Processed foods
  • Candy
  • Cakes and cookies
  • Burgers
  • Cereals
  • Table sugar
  • Soda
  • Frozen yogurt

These foods all contain many types of monosaccharides including glucose, fructose and galactose. When consumed, these sugars turn to insulin. Experts report that there is a huge connection between high insulin levels and low testosterone levels. In addition, refined sugars can cause other issues, such as weight gain, which can directly affect testosterone levels too.

Here are some tips and tricks to avoid refined sugar that can be in many foods that people do not even realize:

  • Do your best to avoid eating the foods listed above. Many people eat them because they are convenient and highly tasty.
  • Avoid foods that say they are fat free. The fat that is missing is usually replaced with refined sugars to give the food a good taste.
  • Cook at home. This is the only sure way for you to know you are using foods that are organic and sugar free.
  • When you feel like snacking, turn to organic vegetables.
  • Stay away from coffee if you use creamer. Creamer is extremely high in refined sugars.
  • If you are a tea drinker, you may not be aware of the sugars used in most of the fruity flavored teas. Green tea will be your best option for lower sugar content.

A person does not have to completely eliminate all foods that contain refined sugars from their diet for the rest of their lives. Eating anything in moderation can be okay, but start reading labels and becoming more aware of how many foods you never knew contain refined sugars. This is the way you will naturally be able to boost your testosterone levels naturally; by eating healthier choices.

4. Consumption of healthy fats

Consumption of Healthy Fats

Many people think that they need to eliminate all fats from their diet in order to keep their testosterone levels high and to avoid gaining weight. This is not true. It is important to understand that healthy fats are vital for good health and longevity. In fact, a healthy diet should contain at least 20 to 35 percent of healthy fat, such as omega-3 fatty acids, polyunsaturated fats and monounsaturated fats, according to reputable sources.

Healthy fats can help to increase testosterone levels naturally. They contain cholesterol, which converts itself into hormone.

Here are some foods that contain healthy fats:

  • Fish (salmon, trout, sardines, mackerel and herring)
  • Nuts
  • Cheese
  • Yogurt (not low fat or fat free)
  • Dark chocolate
  • Seeds (flax seeds, sunflower seeds and safflower seeds)
  • Extra virgin olive oil
  • Avocados
  • Eggs
  • Coconuts

Again, make sure you eat all foods in moderation. Stay away from that fat free choices, for they will contain plenty of sugar to make up for the lack of fatty ingredients. Healthy fats are essential for increasing low testosterone levels naturally.

5. Weight loss

Research has shown that decreasing body fat by 50 percent can significantly increase testosterone levels in those who are overweight. Those with low testosterone levels will be encouraged to lose weight by modifying their overall lifestyle.

Here are three of the most obvious and popular weight loss options that will result in raising testosterone:

  • Eating healthier choice foods
  • Exercising on a daily basis with resistance training
  • Watching stress levels

Dieting is not necessarily the way to lose fat. In fact, dieting can be detrimental to testosterone levels because it will remove the necessary fats and other essential foods needed to keep testosterone levels high.

So what should one do? Eliminating refined sugars as much as possible is one option. Eating a healthy diet with the correct kinds of fats is another. Making sure to include exercise in a daily routine is vital. Keep your stress levels down as much you can with relaxation techniques. All these will help to reduce excess fat, create weight loss and increase testosterone levels naturally.

6. Limited alcohol consumption

Drinking too much alcohol will decrease testosterone levels, according to experts. These professionals do not believe that alcohol must be eliminated completely from the diet in order to increase testosterone levels; however, keeping alcoholic consumption to a moderate level is vital.

In fact, drinking high levels of alcohol has been called the “enemy” of testosterone. Many kinds of beer contain hops and barley. These two ingredients are full of two chemicals that are known to increase estrogen, which decreases testosterone. They are called phytoestrogen and prolactin. Many wines contain an estrogen increasing ingredient called phytoestrogen.

It is unfortunate that alcohol is a testosterone killer; however, limiting alcoholic intake can also limit the loss of testosterone within the body. Drink responsibly, if at all.

7. Zinc supplements

Zinc Supplements

There are two common ways to add testosterone boosting zinc to your body. Both ways are simple, not time consuming and do not have to cost a lot of money.

  • Supplements in the form of pills or capsules
  • Foods

Supplements of zinc in pills or capsules are bought over the counter. When they are consumed at 30 mg per day, they can raise testosterone levels considerably, according to professional sources. Experts have confirmed that being deficient in zinc can cause a testosterone deficiency, but adding the mineral zinc through oral supplementation can bring levels back to normal.

There are many foods one can eat that are rich in zinc and can increase testosterone levels naturally:

  • Oysters
  • Garlic
  • Kidney beans
  • Lima beans
  • Yogurt
  • Egg yolks
  • Peanuts and cashews
  • Crab meat
  • Lobster
  • Salmon
  • Cereals and breads that are fortified
  • Brown rice
  • Pork
  • Beef
  • Shrimp
  • Spinach
  • Oatmeal
  • Chicken
  • Chickpeas
  • Pumpkin seeds
  • Flax seeds
  • Dark chocolate

Remembering to eat these choices in moderation is essential for getting the proper amount of zinc into the diet and remaining at a healthy weight. It should not be difficult to find these foods in your local grocery store and to raise your testosterone levels naturally.

8. Vitamin D3 supplements

Much like the mineral zinc, vitamin D3 can be ingested in oral supplements in the form of pills or capsules as well as through healthy foods.

Adding more vitamin D3 to one’s diet can increase testosterone levels substantially, according to medical studies.

Foods that are rich in vitamin D3 are:

  • Portobello mushrooms
  • Oily fish, such as cod
  • Tofu
  • Fortified cereals
  • Egg yolks
  • Black, kidney and white beans
  • Beef liver
  • Cheese
  • Yogurt
  • Milk
  • Soy milk
  • Tuna

Sources have said that most foods are not rich in vitamin D3 unless they are fortified. Therefore, making sure to eat many of the choices from the list above is vital in helping to increase testosterone levels naturally.

9. Branched chain amino acid supplements

Branched chain amino acid supplements (BCAA’s) such as valine, leucine and isoleucine found in specific foods can prevent a testosterone deficiency. Meat, dairy and plant based foods that contain significant amounts of BCAA’s are:

  • Chicken
  • Fish
  • Milk
  • Eggs
  • Soybeans
  • Brown rice
  • Almonds
  • Cashews
  • Corn
  • Lima beans
  • Baked beans
  • Lentils
  • Seaweed
  • Seeds

Experts say that there is a recommended daily allowance of these branched chain amino acids which can be found in the above listed foods. They should be leucine at 42 mgs per 2.2 pounds of body weight, valine at 24 mgs per 2.2 pounds of body weight and isoleucine at 19 mgs per 2.2 pounds of body weight.

Amino acidMilligrams (mgs)Body weight (lbs)
Leucine42 mgs2.2 lbs
Valine24 mgs2.2 lbs
Isoleucine19 mgs2.2 lbs

The Journal of Nutritional Science and Vitaminology shared that endurance exercise after eating foods high in BCAA’s can raise testosterone levels faster and higher. Remember that branched chain amino acids are not vitamins. They are amino acids that must be ingested through food.

10. Less exposure to environmental toxins

Environmental toxins are everywhere and it is very difficult to decrease exposure to them. They have been proven to affect testosterone levels; however there are ways to lessen one’s exposure to them in order to increase testosterone levels naturally.

Here is a list of 10 toxins and how to avoid them to help preserve and increase your testosterone levels naturally:

  • Organophosphate pesticides – Buy only organic products, whether foods or household cleaners, for example.
  • Dioxin – Eat fewer animal products.
  • BPA – Eat fresh foods instead of canned foods. Use products that say BPA free. Stay clear of paper receipts because they can attain BPA. In addition, avoid polycarbonate or anything that has the recycling label #7.
  • Mercury – Since this toxin is found mostly in fish, try to stick to only wild salmon and farmed trout.
  • Lead – Upkeep your home, avoiding crumbling paint. Since there is usually a lead in drinking water, use a high quality water filter if you drink tap water.
  • Atrazine – Use a water filter for tap water and only buy organic produce.
  • Arsenic – Use a good water filter for tap water.
  • Phthalates – Avoid plastic food containers or plastic wrap made from PVC. Avoid products with the code recycle #3. Read the labels on children’s toys and on personal care products that say they contain added fragrances.
  • Perchlorate – Use a good drinking water filter on tap water, specifically a reverse osmosis filter. Add iodized salt into your diet to reduce possible effects of this toxin, which is in most foods.
  • Glycol Ethers – Read labels and try to avoid anything containing 2-butoxyethanol (EGBE) and methoxydiglycol (DEGME).

Why Is It Important To Raise Low Testosterone Levels Naturally

It is very important to raise testosterone levels naturally in order to maintain a great quality of life. There are many ways to accomplish raising these vital hormones. One must be aware of the foods they eat, the amount of exercise they do and the way they do it, their alcohol intake and the products they use. One must understand that internal as well as external factors can have an effect on testosterone levels and overall health.

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