Can You Increase Testosterone Naturally? The Science-Based Answer!

One of the main things that separate us men from women is the fact that we have about x8 more testosterone. Logically, we guys want to be as manlier as we can be and big T is a great starting point. But… can you increase testosterone naturally?

Yes, you can increase your testosterone in a perfectly natural way by focusing on the following factors:

  • Start working out (study)
  • Get enough sleep (study)
  • Stop drinking alcohol (study)
  • Start taking supplements (study)
  • Lose weight i.e. body fat (study)

Note that all of these methods for boosting your T levels naturally have been backed by science.

Continue reading below to find out why and how this information matters in relation to your testosterone-boosting endeavors!

How To Increase Testosterone Levels Quickly And Naturally In 5 Easy Steps!

Here are five science-backed methods for skyrocketing your masculinity in a quick and natural manner:

Can you increase testosterone naturally, vitamin D1. Get More Vitamin D

Whether it’s in the form of supplement or by stimulating your body to produce it via direct exposure to sunlight (check my sunlight and testosterone article as well).

Regardless, the most important thing is to simply get your hands on more Vitamin D.

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Researchers have found that supplementing with 3,000 UI of Vit. D can potentially increase your testosterone levels by a significant amount (1).

But in case you decide to receive Vitamin D from the sun, make sure to directly expose your skin to the sun rays.

That’s because hiding behind a glass blocks UVB rays that stimulate your body to produce this vitamin.

See how buff this guy is?

That’s not because he abuses anabolic steroids, it’s because he works out – aha!

Can you increase testosterone naturally, bodybuilder

See how buff this guy is? That’s not because he abuses anabolic steroids, it’s because he works out.

2. Start Weightlifting (Working Out)

In case you didn’t know, working out has been scientifically proven to elevate testosterone levels.

Not just working out though, scientists are specific.

Lifting heavy weights is the most optimal way to catapult your T in a fast and efficient way (2)!

And if you’d like to read more on how exercising can optimize your natural production of our primary male hormone, then check my Does Working Out Increase Testosterone article.

Can you increase testosterone naturally, TestoGen3. Utilize Testosterone Boosters

First and foremost, testosterone boosting supplements are NOT steroids, nor are they illegal.

They’re natural supplements that are meant to help you by making your body (or testicles to be more precise) produce more of the most androgenic hormone.

Buy The Best Testosterone Booster Here!

There are lots of great products out there, such as TestoGen that happens to be my personal favorite testosterone booster.

I’ve personally tried it and simply loved it, so make sure to check my very own TestoGen review!

He’s hammered and his testosterone levels are plummeting… ouch!

Can you increase testosterone naturally, alcohol

He’s hammered and his testosterone levels are plummeting… ouch!

4. Cut Back On Alcohol Consumption

Being intoxicated is never a good idea, nor is it healthy.

There’s more than enough scientific data pointing out to the fact that alcohol-related intoxication lowers plasma testosterone levels (3).

Besides, alcoholic beverages pretty much contain empty calories that will most likely turn into body fat once the end up in your system – beer belly anyone?

Healthy meals and snacks = more masculinity and less femininity!

Can you increase testosterone naturally, healthy food

Healthy meals and snacks = more masculinity and less femininity

5. Eat More Testosterone-Friendly Foods

Certain foods can help you with optimizing your T levels, mainly:

  • Oysters

  • Coconut oil

  • Pomegranate

  • Eggs

  • Olive oil

And in case you want specific studies and more info about these foods, then head over to my top 5 testosterone boosting foods article!

Now, something else does help is juicing (not ‘juicing’ as in taking anabolic steroids).

In fact, I’ve been juicing to gain an advantage in terms of achieving a more androgen-friendly environment in my body.

And I’m still utilizing it today, although it’s literally juicing – not ‘juicing’ as in taking anabolic steroids.

I even wrote a review about a book about juicing for more testosterone (real juicing, not steroids).

It’s a book with recipes and some cool added features which you might find interesting in search for a natural solution to low T, more T, libido problems etc.

Increasing your testosterone production without anabolic steroids or drugs is possible – you only need the right tools to make it happen!

Now, time to look at some extravagant suspects that when taken care of could lead to your testosterone naturally going UP!

This is how certain aspects affect your T… Downwards it is!

Can you increase testosterone naturally, graph

This is how certain aspects affect your T… Downwards it is!

What Are The Main Aspects That Are Affecting Your Testosterone Levels?

There are a lot of things involved in lowering your T, but they all fall under 3 main categories:

  1. Personal Health

  2. Age

  3. Habits

By giving these three the attention they deserve, you will be able to determine which of them needs tweaking in order to elevate your King of Hormones.

Of course, it’s not possible to directly change the year you were born in (I’m sure some will argue they can).

But I’ll explain to you how you can still be the MAN even if you’re older:

1. Personal Health

Fellow men, I want you to give an honest answer to three vital questions, okay?

  1. Do you drink (not urine and/or other filthy stuff, clearly)

  2. Do you smoke (cigarettes, thought of something else?)

  3. Do you take any prescription medications (not medical weed, sorry)

Without going into too many details about some of the aforementioned specifics, if you DID answer yes to either 1. or 2., 3 (medication-specific) or all – we have things to discuss then!

Can you increase testosterone naturally, glass of brady drink

Booze is BAD for your testosterone production!

(1) Booze

I just HAVE to kick off with the cause of one of the worst cases of addiction in our age – alcohol.

Slamming a drink just feels so good to you, doesn’t it?

Guess what bro, a glass of wine or a beer or two might be alright.

But chugging down massive amounts of booze (especially on a Friday night) could prove to be disastrous for your optimal T levels, as I already mentioned earlier in this post.

Another thing, if you’ve been an avid liquor lover for some time then I’ve got some bad news for you.

There’s evidence suggesting that alcoholics are usual victims of hypogonadism (an impaired function of the testes) (4).

Ouch, just the thought of this makes my hair on the back of my neck stand up!

Being perfectly honest with you here, I’m not a huge fan of alcohol so you won’t hear me encouraging you to consume alcohol, especially some of the stronger stuff.

That’s not to say that from now on you have to totally avoid booze like the plague.

It’s just that by using the capacity of your brain, you can see without a doubt that this is detrimental to your goals of naturally upping testosterone.

To put in a conclusive way – when it comes to our primary male hormone, it’s either the glass or your testosterone!

Can you increase testosterone naturally, cigarettes in ashtray

(2) Smoking

Focusing on tobacco now, as its effects on overall T values in the body are contradicting and many people have mixed feelings on the subject.

There are a bunch of studies conducted on this matter, but I don’t want to bore you to death with too many scientific terms or data.

There’s just this one research handled by some Englishmen, which suggests that there might be a correlation between smoking and lower levels of total and free T by the indirect contribution of SHMG (sex hormone-binding globulin).

Still, other studies exist with conflicting info (5).

Who do we believe then you might ask? Saying both and going out for a smoke because who cares would not be an optimal answer for me.

After confessing that I’m not an alcoholic I will now reveal that I’m not a smoker as well.

Don’t worry though, I have my vices – as everyone else does!

Decide for yourself if you want to inhale this poison. Just think about all the negative aspects of it.

One of them being the vasoconstricting (constriction of blood vessels) effect of nicotine which affects your whole system.

But you will most likely notice problems with getting the plane airborne if ya catch my drift.

But now, behold a crucial part of your personal health:

Can you increase testosterone naturally, hand full of pills

(3) Medications

Fasten your seatbelts, the ride is getting bumpy guys!

If you suffer from conditions like high blood pressure, infections or just particular pain relievers, then I’ve got some BAD news for you!

Here are the top antagonists to watch out for (they’re all scientifically proven to affect T in a negative way):

  • Statins – used widely for dealing with hypercholesterolemia and dyslipidemia (funky terms, yeah). They might lower your LDL (bad) cholesterol, increase your HDL (good) one and such, but your testosterone will not like them at all (6)!

  • Opioids – pain relievers, most well-known of them being morphine. They definitely ease one’s pain, although at a cost. These medications bother your luteinizing hormone and we all know that this hormone is responsible for the creation of T from Leydig cells in your balls (7).

  • Ketoconazole – this one is for treating different fungi or yeast infections. This study with the scary title “Ketoconazole blocks testosterone synthesis” is enough I believe (8).

If you are currently on any of these medications or a combination of them for some reason, don’t panic by this info and don’t just throw them all out or stop taking them!

By no means am I giving medical advice here – listen to your doc, because stuff like high BP is no joke.

What I wanted was to merely point out how you can boost your T by keeping in mind that certain medications can mess up with your hormones.

If your medical practitioner allows it, a change of medications might be a reasonable choice. If you are indeed concerned with more natural testosterone values that are!

Can you increase testosterone naturally, old man with beard

2. Age

Forget all the bogus claims that older men necessarily have lower levels of T.

Every man is carrying unique amounts of testosterone in his body and besides, our manhood is greatly determined as early as being in our mother’s womb.

Sure, the levels of our primary male hormone do start to decline after approximately 30 years of age.

Testosterone levels drop by around 1% each year (after 30), which really adds up the older you get.

But hey, if anything this info should spark your enthusiasm for change – for more testosterone!

I’ve even written a detailed article on what the normal range for T levels is!

Honestly, this 1% annually (after 30) is not such a huge chunk taken out of your virility, although it might be noticeable.

Remember – even if you are for example 50 at the moment, you can bet your house that you might actually have more T than younger folks.

Curious how age is related to a way of boosting your T in a natural way?

It’s ridiculously simple and you won’t be able to guess what the connection is.

So to stir this sub-topic in the right direction, I want to point out that I DID NOT include age in order to push some cutting-edge, latest-tech, end game, the fountain of youth kind of pill!

In fact, my idea was the exact opposite – focus on the first and third aspects, which happen to be Personal Health and Habits!

That’s correct, it applies to all of you older folks out there.

You are more than capable of adjusting your vices and daily routines in order to achieve a more androgen-friendly environment in your system.

Don’t use age as an excuse, your testosterontial (testosterone potential actually, I’ve just created a brand new word) is at stake!

Can you increase testosterone naturally, break the bad habits

Should be “Break all BAD habits”!

3. Habits

Be it good or bad habits, our mission is to convert the negative ones into positive as well as to stack on these pleasant habits!

We’re all sinners obviously but please be so kind as to give me a few paragraphs, to illustrate in a way what I’m referring to.

Do you truly desire a natural optimization of your primary male hormone?

Then carefully consider adjusting bad habits so that they transform into good ones, such as:

  • Watching certain movies (those romantic types…)

  • Consuming xenoestrogens (they’re almost everywhere)

  • Not getting enough rest (sleep)

  • Being a drunkard (check the Health Status part again)

  • Not being physically active (being fat=more estrogen)

It’s rather unfortunate that simply starting from scratch is almost mission impossible (pun intended).

Can you stop being an alcoholic in the blink of an eye?

Are you able to engage in vigorous workouts all of sudden, after spending years on your comfy couch?

Don’t panic, I’ll leave you a few years to come up with a reasonable answer!

What about xenoestrogens though, I’m sure this weird word did catch your attention!

Without boring you to death with too much info, let’s just say that these are the EXACT opposite of testosterone optimization.

Commercially-raised products like meat and dairy ones are packed with it – growth hormones, antibiotics for the animals etc.

Oh, you like to drink tap water?

Good, enjoy your estrogen-imitating xenohormone then.

Now be as fast as lightning and buy yourself a proper filter, install it and thrive!

I almost forgot – ditch plastic bottles, store your water in glass ones.

Plastics are treated with chemicals such as phthalates which are… yep, that’s a nasty xenoestrogen!

“Mistakes are always forgivable, if one has the courage to admit them”

– Bruce Lee

Try to grasp this brilliant quote by Mr. Lee himself and focus on your bad habits, your mistakes.

Each one if disturbing your male hormonal balance, in particular, your T levels.

By making the desired adjustments which I highlighted you are BOUND to increase your testosterone in a perfectly natural way!


Lastly – yes, you DEFINITELY can up your male hormone values by playing around with different aspects, like the ones already mentioned in this post.

You have to desire the change though – everything comes with a price…

More testosterone won’t magically appear in your body unless you inject it which I highly recommend… NOT!

I didn’t even want to fit in the other most obvious and rather effective method of elevating T – testosterone boosters.

Don’t count that as a mistake because It was intentional, for the simple reason that you can check other articles of mine like this one – normal testosterone levels for men.

So, you’re already making modifications to your lifestyle?

You even started taking a T booster? Wow, if you are the person who answers yes to both then I salute you!

Chances are you will be a better man, a manly man, THE MAN!

“I have no objection to a man being a man, however masculine that may be”

– Agnes Smedley

Have more questions?

Or you simply want to share your own top method for naturally enhancing T production?

Drop a comment below!


I've been fascinated by natural male hormone optimization since 2016. And ever since I've been going through boatloads of different meta-analyses and scientific data associated with increasing testosterone levels naturally. Thus, in my collective work on this site you'll find helpful tricks, natural remedies, detailed product reviews (including stuff I've personally tried) and more!

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