Treat Low Testosterone Naturally In 4 Easy Steps!

No steroids were used in the making of this post

Depressed man holding his head in despair

Gentlemen, this is your captain speaking. First, I’d like to welcome you on the flight “we don’t want low testosterone anymore”. We will be taking a straight course from the land of desperation to the land of optimal natural T levels. Final boarding call for all passengers – everybody who would like to treat low testosterone naturally would be advised to carry his good spirit and desire for change.

Well, I have to admit that being a captain was something that I had always wanted to do, without actually having to fly the plane myself of course! Anyway, today we’re nosediving into the realm of dealing with insufficient T levels, in a perfectly natural and safe way.

No, in all honesty, there’s some hot information here waiting for you. It’s time for me to take charge of the main controls (still in captain mood) as we will be lifting off to a place called “low testosterone is not acceptable here”.

Three apples surrounded by capsules and pills

4 Natural And Safe Methods For Dealing With Low Testosterone!

I’ll now introduce the 4 most important aspects when it comes to battling with low T in a 100% natural manner – here they are:

  1. Lifestyle
  2. Physical activity
  3. Diet
  4. Supplementation

By repairing damaged areas of your own body’s ability to produce sufficient amounts of testosterone, you could very well avoid having to depend on synthetic T. Your doctor might disagree with me here, do I CARE though? Take a wild guess! Their preference might be for a completely artificial therapy in terms of how to proceed with the treatment.

We all know that some (if not most) of them are sponsored by pharmaceutical giants and they’ll basically prescribe you anything just to gain an advantage from it – or simply to secure a ticket to an exotic destination.

That’s not to say that I disregard medical personnel, after all, they’re job is packed with stressful situations for which reason they deserve respect in combination with the important Hippocratic Oath which physicians swear by. Let’s take a more detailed look at each of the four aspects now:

1. Lifestyle

Man with a tired look on his face

Take a second (maybe even a day if needed) to think about your lifestyle – is there anything which might interrupt the otherwise normal production of The King of Hormones in your system?

Assuming that you did manage to answer this question, no matter if it took you a second or a whole day (seriously, tell me if it took you so long, that would be a record), let me take a wild guess on something of SIGNIFICANT important when it comes down to your overall well-being, not just T production: SLEEP!

Be honest with yourself, are you getting enough quality sleep every single night? I know I’m being guilty of not rewarding my body with at least 8 hours of rest from the whole 24 hours which constitute a day. Some folks say that they need less and are using this as an excuse, however, I personally believe that the people who only sleep about 4-5 hours and say they feel perfectly fine afterward are either total liars or simply have some sort of a sleep disorder.

And I’ve got proof to back my claims, ha! Men who sleep less can be as happy as they want, but they carry around 2x less serum testosterone than their “lazier” counterparts (1). So it’s been proven that 4 vs 8 hours of sleep is a pointless comparison since if you’re even remotely interested in elevating your low testosterone in a natural manner, it would only make sense to actually aim for MORE quality sleep.

Another fascinating study reveals to us that there’s obviously connected between how much sleep you get and how high your manhood is (2). If you desire more of both free and total testosterone, please be wise – grab that pillow and knock yourself unconscious for good 8 (EIGHT) hours.

2. Physical activity

Marathon runner on a deserted road

Some fellows argue that even drinking might be categorized as a very demanding physical activity. As this topic will be covered in the next section, here I’ll focus on serious physical activities which can up your T without a shadow of a doubt.

If you don’t know or don’t think resistance training can affect your natural testosterone production, you have either been living under a rock or you’re just ignorant. The good news is that unless you have a medical condition preventing you from training, jumping right into action will definitely help you to boost that T!

The evidence of the relation between pumping iron and increased testosterone levels was proposed by some gentlemen way back in 1998 (3). Even better, another group of scientists had found that strength training is a brilliant idea for both younger and older gents when it comes to elevating growth hormone and T levels (4).

As a regular gym goer myself I know very well that being physically active can be a great confidence booster. Feeling and looking better as a direct result of lifting weights can raise your confidence through the roof. I covered the subject of how failure can impact your T levels negatively in my thematic post about the symptoms of low testosterone. What about the opposite – is experiencing success linked with an increase in T levels? Science is conclusive – yes, it is (5).

3. Nutrition

Mix salad with dressing on the side

People love food, we all do. And I know that especially you can afford tasty cuisine, chances are you will be heavily tempted by some of the foods, known for their testosterone-destroying abilities.

Do you enjoy munching on some hot and crispy chicken wings? What about appreciating those wavy potato chips, while dipping them in spicy salsa dip? Guys, I know how it is, I’m a sucker for junk food myself and If It’s not for my willpower… let’s just say this would not work out that well! Most of this so-called food is actually packed with some nasty stuff.

Concerning your manliness, let me reveal the 3 most troublesome foods:

  1. Trans-fats
  2. Anything containing soy
  3. Flaxseed oil

1) Trans fatty acids came to life when some German fellow decided to come up with a way to hydrogenate cheap oils. The result is nasty and unfortunately, there are a LOT of foods high on trans-fats. McDonald’s, KFC and a host of other fast food restaurant chains are notorious for their unhealthy snacks and that’s not by coincidence. Trans-fats lower your HDL cholesterol (the good) while elevating your LDL one (the bad).

Remember how cholesterol plays a vital function in testosterone synthesis? In fact, it’s been converted to T in your balls with the help of the luteinizing hormone. Yeah, now you can answer yourself what this has to do with messing with your primary male hormone.

2) Soy likewise carries the heavy burden of a horrible reputation. Soy is known as the vegan’s alternative to meat for which my care-o-meter is around 0% – a meal without any meat for me feels like I’ve been robbed. Get ready for the ugly facts now!

Soy is packed with xenoestrogens and using your common sense just the name of this should be enough to raise the red flag. These xenoestrogens a.k.a. phytoestrogens are estrogens derived from plants. Wanna know how they affect your virility? They are responsible for your plane not being able to lift off (impotence) as well as the “beautiful” gyno (you know what that is).

Bowl filled with flaxseeds and some spilled

3) Flaxseed oil could make you wonder why the heck I put it on here, but that’s only if you’re unfamiliar with some captivating facts. I’m positive that some of you are currently supplementing with this for the benefits of Omega 3 as flaxseed is abundant in these. BUT – let’s not take a look at why this may very well wreak havoc on your testosterone levels.

Flax has ample amounts of something called lignans (sounds French doesn’t it). These lignans not only have a quirky name, but they’re also pretty estrogen-orientated. This comes with the free added bonus of a boost in the values of SHBG (sex hormone binding globulin, argh) resulting in unusable free T in your system because SHBG binds itself to testosterone. This makes up for a perfect “low testosterone” concoction.

Researchers from the US found out that supplementing with flaxseed oil for a bit over a month resulted in a decrease in total testosterone levels – (422 +/- 122 ng/dL to 360 +/- 128 ng/dL) (6). That’s more than enough to put me off, I’d rather keep my testosterone optimal without the otherwise beneficial flaxseed oil.

After examining what NOT to eat, let me now give you few recommendations in terms of what’s reasonable for raising your T levels naturally (I’ve also written an entire post related to the top T-boosting foods):

  • Olive oil (extra virgin)
  • Pomegranate
  • Eggs
  • Coconut (oil)

4. Supplementation

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Well, well, well… this is an aspect which I just COULD NOT overlook. In my humble opinion, utilizing supplements mainly in the form of testosterone boosting products, we men are bound to achieve success in terms of either defeating low T or just enjoying some more T in our system.

As I already mentioned in my What is a testosterone booster? article, there are proven ingredients – ones that have been scientifically tested and one can expect to reap the benefits by using them. Of course, you can make the decision to use a single testosterone boosting agent (single ingredient) but from my personal experience and knowledge, being able to take advantage of synergy is a powerful thing.

Battling low T levels might need a painstaking approach, however by unifying different elements of the puzzle already mentioned previously (including supplements), you can expect to come out victorious eventually.

Why Even Bother With Natural Stuff When There’s TRT?

It’s simple – because TRT (testosterone replacement therapy) comes with plenty of potential and rather nasty side effects. TRT Is basically injecting yourself with the synthetic (lab-made) version of testosterone and that’s exactly the same thing that bodybuilders are using – anabolic steroids, does that ring a bell?

Now, If you still haven’t checked my in-depth approach to synthetic testosterone and it’s well documented adverse effects – then go to my low testosterone treatment in men article. Basically, if you’re a fan of excessive breast tissue but not in terms of more-than-enough pectoral muscle, then common low testosterone treatment might just be the thing for you. Oh, it’s gynecomastia that I was referring to – enlargement of male breasts.

Oh, it’s gynecomastia that I was referring to – enlargement of male breasts. Imagine yourself walking around the beach with some yucky b!tch tits… now that would be a superb way to turn off all the chicks, big time!

While Gynecomastia is a treatable condition, there’s absolutely no reason to risk getting it by injecting yourself with synthetic crap…

This was a quick example which I wanted to you give, it’s only one part of the puzzle – there are other pretty nasty unwanted reactions directly related to introducing chemical testosterone to your body. By the way – it completely shuts down your natural production of our primary male hormone too, as an added “bonus“.

There are a vast number of dark paths when it comes down to how you would approach low T treatment and it’s not only the syringes that I’m talking about – synthetic versions of The King of Hormones even come as patches, gels and even pills for oral administration. They all have one thing in common – they’re all harmful.

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That’s the end of this post guys, you can now start jumping in utter happiness because huge amounts of valuable information have just been inserted into your head!

You are more than capable of regaining your masculinity, in a perfectly natural manner!

Be gone now,  go to the battlefield and taunt your worst enemy hiding behind the awful name “low testosterone”. Arm yourself with the intelligence provided here! Oh and watch out for the black hooded guy, trying to lure you into the dark side.

Got questions, concerns, worries… got testosterone? No problem whatsoever, just drop me a comment below and I’ll make sure to assist you accordingly!







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Founder and author of Testosterone Nerd. A man with addiction, testosterone addiction. From captivating metaphors, humoristic approaches and scientifically-backed research, there's something for every man seeking optimal male hormone levels. Now give me five and rev up that T of yours!


  1. Simon, thank you for the great information and the best sense of humor in a long time! I just kept smiling as I read. Maybe in part because I am female and seeing how you handle this very sensitive subject was awesome. Thanks again and hopefully a lot of the gents will join you onboard!

    • Hi there Merry.

      Glad to hear you had a blast reading through the article.
      It’s true that this site is heavily geared towards gentlemen, but it’s refreshing to read a comment from a female perspective!

      Thank you again for the kind words and I do hope that many more men will benefit from this place.

      Simon | Author of Testosterone Nerd

  2. I love the idea of natural alternatives to low testosterone. Everything you’re saying: more physical activity, diet, and supplementation makes sense to me. I just have a question. I think I have low T levels, but I’m not sure. Will the D-Aspartic Acid (D-AA) help for erectile dysfunction too? What are signs of low T levels?

    • Hello there Michael,

      Natural is always the better option than injecting your rear with nasty crap.

      If you are concerned about having low T, check my article about the common symptoms.

      As for erectile dysfunction, Ginseng is well known for dealing with that and is well-studied.

      TestoFuel is one of the few testosterone boosters to include Panax Ginseng and it also contains plently of D-Aspartic Acid so definitely a recommended product for various, testosterone and libido issues.

      Simon | Author of Testosterone Nerd

  3. Great information and well explained. I have been an avid gym guy for many years and in my mid thirties now. Many of my friends are over weight and haven’t taken care of themselves over the years and are now feeling the consequences. Many have expressed to me their concern about their low testosterone levels and what they should do to help increase it.

    My simple answer as is yours is to get off your butt and start throwing heavy objects around in the gym again and start eating clean food to fuel your body. We are very efficient machines and when taken care of properly we run how we should all the time. No need for injections or pills. Great article.

    • Welcome aboard Erik.

      Respect for staying fit – age is generally NOT an excuse as the cliche goes (not that 35 is old). Still, many men prefer having a beer while sitting on the couch instead of pushing themselves in the gym.

      I’ve to say that I support you completely – in order to avoid dreaded things like low testosterone, we HAVE to work for it. Nothing is a given and we only realize this as we age. Stay fit for the win!

      Cheers and God bless,
      Simon | Author of Testosterone Nerd

  4. Excellent article. I have the same issue with sleep. I tend to overwork myself and not get enough and I know that foggy feeling I have in the morning is not a good sign.

    I stopped drinking soy milk years ago and now only drink coconut or cow milk. I also switched from flax, which a Naturalpathic doctor recommended to krill oil/astaxanthin supplements.

    I have heard short intense bursts of exercise for no longer than 20-25 minutes is the best way to boost Testosterone. Have you heard differently?

    • Yo Eddie!

      Sleep is such a pain in the rear to get right, trust me. As an active man with a lot of daily duties, it’s challenging to align everything correctly. Still, we absolutely HAVE to try, try and… try some more to get more quality sleep!

      Now, intense and short workouts have the ability to annihilate you if you’re not fit enough or if you believe that you’re a hybrid between superman and Arnold. Scientists do agree that brief and hardcore is optimal for a spike in the androgen activity. So basically yeah, wouldn’t call it the BEST way, but for sure amongst the top.

      Cheers and God bless,
      Simon | Author of Testosterone Nerd

  5. Very cool, there’s so much information on what I’m doing to my body that is actually very damaging. I knew that certain chemicals were terrible for my body, which is why I stopped taking something I was taking this time last year, and I knew that smoking was bad for me, but I didn’t realize it was affecting my T levels. Very useful info and all the more reason to quit bad habits.

    • Hey,

      It’s always pleasing when someone finds this info revealing. We’re all guilty of our countless bad habits, but what matters is WHAT we do with them.

      As a smoker, you knew that it’s not exactly optimal (to put it that way) for your health, but speaking of testosterone you probably had no clue that there’s a relation between the two (like you mentioned).

      It’s up to you now to make the needed adjustments, right!?

      Cheers and God bless,
      Simon | Author of Testosterone Nerd

  6. Hi Simon,

    Great article, I’ve found it fascinating!
    I was looking for a remedy to treat low testosterone and by chance, I came across your article. I know that women produce less testosterone than men, but I really would like to know if the article is also applicable for women?
    Thank you for this excellent post!

    • Hello.

      Glad you liked my piece of writing, always a pleasure!

      Ladies do produce less T… it’s quite logical really. If it was otherwise you’d have a deep voice like Vin Diesel, body hair like a gorilla and I doubt you’d be called female for that matter!

      Enough of my humorous attempts though – this article MIGHT be usable for gals too. Although it might be weird to treat low testosterone as a female, sometimes your endocrine system gets all messed up. Women need SOME testosterone in order to have a healthy sex drive, so keep this info in mind if you lack any libido!

      Cheers and God bless,
      Simon | Author of Testosterone Nerd

  7. Dear Simon, I absolutely love your sense of humor! The way you present this very important information is truly personal and priceless.
    As I am a woman, I’m not interested in increasing my testosterone, thank you, but I did take away that maybe I should increase my flaxseed intake, which I really like.
    I am all for natural solutions to physical and emotional problems, so I also appreciate your recommending natural solutions.
    All best with your terrific posts!

    • Hello!

      Always a pleasure to read a comment from a lady, even more so when it’s filled with praise! Don’t mean to brag or feel over the moon of course, but these positive vibes will never get boring.

      Please, by no means increase your testosterone! You said it yourself. I might add – let’s keep our man masculine and our women feminine, alright? Now upping your flaxseed intake wouldn’t hurt I guess, but keep it in moderation as with all things.

      Cheers and God bless,
      Simon | Author of Testosterone Nerd

  8. Testosteronerd is without a doubt the best website I have seen on bodybuilding supplements. I found your posts informative and humorous. Your reviews were helpful and thorough. I understand now that going deeper into a review is better than just giving your opinion of that product.. I am 60 years old and have been working hard for three years now trying to get stronger and faster with little to show for it. I have lost a lot of weight but that’s about it. Any suggestions?

    • Hi!

      “Bowing down” thank you, good sir! Your kind words are a great inspiration to me – this keeps me motivated to bring you the most valuable info in order to keep our masculinity strong.

      Good to hear that you are an avid gym goer – don’t give up! Three years ain’t all that long, fitness takes an awful lot of time as it’s never an instant change in your appearance, strength etc. I’d suggest you to keep doing what you’re doing and always strive for more.

      You’re absolutely welcome to check all my other articles because I’m trying to cover as much ground as possible so that you have more tools in order to battle low T or simply up your natural testosterone levels.

      Cheers and God bless,
      Simon | Author of Testosterone Nerd

  9. Thanks for writing this post on how to treat low testosterone naturally. As a lifelong martial artist, I know so many athletes who use synthetic testosterone because it gives them more energy and it enhances their performance. However, I always thought it was safe I had no idea that gynecomastia was one of the side effects of taking synthetic testosterone. The natural methods you mentioned in this article such as getting enough sleep, exercise, and nutrition, will these be enough to raise your testosterone level as much as the synthetic testosterone does?

    • Welcome aboard!

      Unfortunately (as you know from personal experience), many if not most athletes abuse performance enhancing drugs. Injections are common and so are some adverse effects, like the aforementioned gyno (gynecomastia) or b1tch tits.

      And no, it’s not humanly possibly to reach the same amounts of testosterone through natural optimization, as you would otherwise by using synthetic forms of testosterone. When you’re on the juice you have around 10x times more T than a normal male – this is impossible to achieve otherwise.

      Still, this doesn’t mean it’s pointless to go the natural way and just adjust your lifestyle, habits, nutrition, supplementation etc. in order to become more manly. After all, your body will thank you for that and you’ll feel way better in the end.

      Cheers and God bless,
      Simon | Author of Testosterone Nerd

  10. Hey man, I love how you try to increase testoterone levels naturally instead of with all kinds of vague products. I also really dig your writing style and sense of humour, keep up the good work. I have one question though: How necesarry is this for younger guys (say below 30)? Or is it just for older people that really start to effect of low T? Thanks in advance!

    • Welcome!

      Thanks a bunch for the kind words – virtual high five!

      Being young doesn’t mean that your testosterone levels are high, keep that in mind. I know a lot of folks who are more feminine than their older counterparts. So make sure to optimize your T be utilizing all the value and (and free of course) info that can be found here at T.N.

      Get a blood test to assess your situation and proceed from there. Only if you experience any of the symptoms, obviously!

      Cheers and God bless,
      Simon | Author of Testosterone Nerd


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