What Is The Best Way To Boost Testosterone?

The best way to up your T is exactly the opposite of the worst way to do so - ha!

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Man in deep thoughts wondering about something

Let’s face it, the million dollar question related to men’s primary hormone has always been: what is the best method to boost testosterone? I’m sure this enigmatic question bothers you as well and that’s why I did my fair share and research to provide you with the one million dollar answer!

The best way to increase your own testosterone production naturally is by getting enough sleep (7 hours at least), reducing stress, eliminating bad habits (e.g. alcohol) and weightlifting/working out. And no, using anabolic steroids to achieve that can’t and shouldn’t be considered the “best” method for ramping up your T levels.

But even if you make the needed habitual lifestyle, nutrition and activity changes,  don’t expect to have the combined testosterone levels of both Arnold and Sly in their prime! While steroids will always be more effective, the potential risks mean that there are more cons than pros when it comes to using such banned substances.

What is the best way to boost testosterone, weightlifting
Working out with weights has to be one of the most potent ways for optimizing your masculinity!

What Is The SINGLE Best Thing For Increasing Testosterone?

It’s hard to pinpoint only a single method for raising your masculinity, but for the most part, your best bet would be to exercise (weightlift). That still doesn’t mean that you should neglect your sleep or nutrition, but in my opinion, while there are definitely certain aspects that simply work in terms of optimizing your testosterone, but you have to remember that:

The best method to boost your own T production depends on your specific needs

Different techniques such as adjusting your level of physical activity or nutrition ARE indeed the way to go when it comes to strengthening your virility without harmful substances. Obviously, that means excluding things like synthetic testosterone or other crap of this sort!

Unless you have a particular disease or condition that’s hindering your body’s ability to produce T on its own, then you’re fully in control of your manliness – you just need the right tools to maximize it!

How Does Lifestyle Affect Your T Levels?

How you live and what you do with your body (or what you don’t do) are all taken into consideration when looking to increase your primary male hormone. If you don’t change your car’s oil it’ll be toast – same goes for your body. We’re constantly bombarded with negative aspects that ruin our manhood so it’s time to act!

In the coming paragraphs, you will join me as we venture into the depths of factors such as sleep, stress and bad habits. And while every single human being (including ladies) is affected by stress, we also have to deal with our nasty habits, as well as not getting enough quality sleep due to the hectic lifestyle of modern people.

Stress = More Cortisol = Less Testosterone

Stressed out man holding his head down

Stress is part of our daily lives and we can’t escape it. I mean, even if you are a hermit and you live in a remote area far from big city life, chances are you’ll still be stressed out, one way or another!

It’s simple, stress is everywhere! And stress can literally DESTROY your testosterone – here’s how:

  • Increased stress levels mean more cortisol
  • Cortisol and testosterone hate each other
  • When cortisol levels are elevated, testosterone tends to plummet
  • More stress leads to eating more and gaining weight (fat) as a result
  • Stress means more visceral fat (fat around your organs)

Quite obviously, stress can screw you up big time. Academic work claims that prolonged stress raises cortisol levels in your bloodstream (1). To make matters even worse, clinical trials show that as cortisol values climb, testosterone levels decrease (2)!

Oh, and did I already mention the connection between stress (and the related cortisol spike) and getting more fat? Studies are conclusive on this subject – stress can mess up with your appetite and eventually even lead to obesity (3).

But there’s more it since the aromatase enzyme becomes MORE active when you carry more excess weight to your frame. That’s bad news for your T due to the fact that aromatase converts testosterone into estrogen, the female hormone!

Sleep (or lack of) has a direct impact on your T levels

Exhausted man sleeping in some weird vehicle

There’s no way that ANYONE could possibly downgrade the sheer importance of sleep. Actually, I’m rather sleepy as I’m writing this since it’s getting rather late and I can already feel how my masculinity is fading away… maybe not literally, but you get my point!

Sleep is vital for EVERY single function in your body (not only testosterone production), so give it the respect it deserves!

Messing up your sleep patterns means that your entire endocrine system takes a huge blow as relevant studies suggest (4). Nonetheless, here’s how sleep can determine whether you’re a MANLY man or not:

  • Not enough sleep results in less overall T – a study from 2011 concluded that sleeping for only 5 hours per night results in less testosterone and more cortisol (5)!
  • More sleep equals more androgen-friendly environment in your system – around one more hour more sleep on average has been proven to have testosterone-friendly effects (6).
  • Sleeping for only as four hours per night is catastrophic for your masculinity, as researchers have found (7).

It’s crystal clear that if we neglect this crucial element of our lifestyles, we’ll have to deal with the consequences. Neglecting the quality of your sleep would eventually have a negative impact on your entire endocrine system, including our beloved primary male hormone.

Bad habits like drinking will lower your T

Glass of alcohol and medical blister packs

I’ve already partially covered the ‘bad habits’ subject in my article about naturally increasing testosterone and the time has come to talk about them once again! Don’t worry, we all have our fair share of vices, but what truly matters is how we deal with them.

Talking about bad habits, these include:

  • Alcoholism
  • Opioid abuse (drug addiction)
  • Eating the wrong foods
  • Overeating and being fat as a result
  • Disrupted sleep patterns (we covered this one already)

There’s no point of even starting a debate about whether or not alcohol can screw your T production up. Loads of academic data is available on the internet and scientists all agree that alcohol-related intoxication decrease T levels (8).

Opioids (drugs), on the other hand, do a lot of damage to your manhood as well. Studies show alarming results that point to the development of opioid-associated androgen deficiency (OPIAD) (9). That means that your body produces fewer sex hormones or in other words, your testicles will release less T!

As for nutritional habits and overeating (being fat as a result), foods that lower your virility should be avoided at all costs. And again, being obese would mean that more of your T transforms into estrogen, because of the extra activity of the aromatase enzyme, essentially feminizing you.

Now the vast majority of you are now probably wondering…

What is the best way to boost testosterone, how to repair the damage done to your T
After all the beating that he’s T has received, he’s now wondering how to repair all the damage done by things like booze…

How Do You Repair All The Damage Done By Your Bad Habits?

To put it simply – by doing the exact opposite. Getting more quality sleep, reducing stress and waving goodbye to alcohol consumption are the missing pieces of your ‘optimal testosterone levels’ puzzle!

So, to help with our natural T optimization, the following parts HAVE got to be adjusted accordingly:

  • Sleep – More of it basically. Treating yourself with enough rest (and at the right times of course) is one of the BEST things for your masculinity. Researchers support such claims, as they point out to the fact that sleep should be utilized at night – preferably your head should hit the pillow at around 10 pm (9). And remember – 7 hours of sleep are the bare MINIMUM to ensure that you’re male hormones are working optimally.
  • Stress –  Aim to reduce your stress levels because there’s no good stress. Sign up for a cooking class, enter a marathon, get yourself a gym membership, cast your burden on the Lord and he will relieve you of your stress and anxiety etc., just try to relax more by doing something you really enjoy.
  • Bad habits – Alcohol is bad for your T and so are drugs. Also, don’t forget about the nasty temptation of fast (junk) food – this is one of the worst habits that will not only lead to you becoming a walking sphere of fat, but you’ll have the T levels of a 10-year-old girl too.
What is the best way to boost testosterone, lifting weights
Making it count in the gym will help you grow stronger, bigger and manlier!

Lifting Heavy Weights Will Make You Manlier!

Picking up heavy objects from the ground has been one of the primary activities of us men since ancient times. Think about the mighty Spartans for a second. Did they watch feminizing TV shows while slouching on the couch? NO, they were active all the time.

Guys nowadays are the exact opposite although we require physical activity for our bodies to function properly! Working in a 9 to 5 setting daily ain’t doing you any good, especially when you’re concerned with your male hormone utilization. In case you’re wondering what to do about it, here’s the solution – get into weightlifting!

  • Start hitting the gym on a regular basis – For a beginning, training 3x week is ideal.
  • Don’t spend too much time training  – Work put for a maximum of 60 minutes, with decent intensity and shorter rest periods.
  • Go for heavy compound movements – Squats, deadlifts, bench presses, pull ups, dips etc. these big boys provide the greatest hormonal response.
  • Utilize progressive overload – Aim to either increase the number of repetitions you do for a single movement or the amount of weight you’re lifting. If not every single workout, then try to do that at least every other workout.
  • Don’t pick a weight that’s too heavy for you – It’s not worth risking injury just to show-off. Progress might come slowly, but it’ll be well worth it.

Clearly, there’s no need to be Mr. Olympia (they’re all steroid freaks anyway) in order to train effectively. The point is that the undeniable facts backed by science show that strength training can most definitely help by delivering a natural boost steroid hormone production (i.e. testosterone) (10). Even more astonishingly, researchers claim that even workouts with moderate volume provide a boost in serum testosterone values (11).

Don’t take this as an excuse to do half-assed workouts – it’s just to show you that you don’t need to bench 100 kilograms (around 220lbs) for 20 reps in order to spike your masculinity. Strength training stimulates your endocrine system more than enough, so just get your rear end to the closest gym!

Lifting weights = more testosterone!

The added bonus of burning more calories both during a workout and as an after-effect is another cool perk related to weightlifting. Speaking of cool perks, high-intensity interval training (HIIT) is a very popular trend these days, mainly because it’s awesome and it works.

Intermittent fasting for men is especially effective since HIIT has been scientifically validated to be spot on for increasing free testosterone in men (12). It’s obviously more advanced in its effectiveness when compared to steady-pace cardio for example. Don’t be shy to give it a try – you’ll be burning calories and fat for hours, even after you’ve finished your gym session!

It’s basically shifting from maximum to lower intensity (hence the name). Say you’re busting your butt for 1 minute, then you slow down for 30 seconds and repeat the process few more times (or until your basically dead). You can use it for weight lifting too – just reduce the amount of time you’re resting for between sets (or simply remove rest periods) and you’ll rev up your fat burning engine.

What is the best way to boost testosterone, nutrition
Bananas are good for your male hormone levels, overprocessed foods – not so much!

How Nutrition Impacts Your Hormonal Profile

You are what you eat, right? Well, there’s an undeniable connection between testosterone and food. To sum it up, this is how nutrition affects your primary male hormone:

  • Fats like monounsaturated fats are GREAT for your testosterone
  • Fasting e.g. intermittent fasting is also GREAT for your T
  • Junk food is not GREAT for your manliness

Time to rev up the engine and break down these three into something more specific and science-backed.

Fatty Acids

Pair of avocados, one sliced in half

No, don’t be one of the many people that instantly deem fats as AWFUL! There are good and bad fatty acids – keep that in mind. When you deliberately shorten your intake of healthy fats, your sex hormones take a plunge (into the deep), this, of course, includes free and total testosterone and academic works supports this (13).

Saturated fats found in coconut oil (coconut oil has many benefits for men) are for an example superb for testosterone production. Monounsaturated fats are another example of awesome fatty acids that happen to be really T-friendly. Olive oil is packed with them and that’s why it’s one of the top testosterone boosting foods, period!

Either way, trans fats are the worst of the worst when it comes to fats. By all means, please DO try to avoid these when you see them on any nutritional label – fast food is jam-packed with this particular kind of fatty acids! Polyunsaturated fatty-acids like margarine are another type of fats to avoid.

Fasting

Empy glass plus an empty white plate

If done right, deliberately putting yourself into starvation mode for a certain time period, does result in a positive enhancement for your androgens! IF or Intermittent fasting is something that I’ve tried myself (and loved it), mainly because of how straightforward it is – the fact that it’s clear of unneeded bells and whistles helps a lot too!

Intermittent fasting is a trendy fasting protocol puts you in a fasted state for say 16 hours, while you feed yourself with all the needed calories in the remaining 8 hours. Sounds simple? You bet! Let me show you why this is so brilliant folks:

  • IF has been scientifically shown to up the T levels by a whopping 180% in test subjects (14).
  • Another study done by US researchers came to the conclusion that 24 hours of fasting leads to a 2000% increase in human growth hormone (15).

Next time someone starts an argument with you on whether or not periodical fasting is good – give them a SOUND slap on their face! Fasting works and it’s super T-friendly as well.

Now, the drums of war start echoing as we approach the dreaded fast (junk) nutrition…

Junk food

Typical fast food restaurant menu with soda

A brutal cliche would sound like – ‘fast food is bad for your health’. But, if that’s the harsh truth, how could I argue? All that nasty old grease that they use for preparing those burgers, the nasty meat filled with antibiotics and the kryptonite fries (i.e. french fries), are anything but good, for your body.

Such crap ends up messing with your endocrine system in a nasty manner and as a “bonus”, you’ll become a fat boy with a quadruple chin! I’ve already covered fast food in my post about foods that kill your T, but this topic will never get old in my view.

So yeah, do yourself a favor mate and stay away from fast food chains. I know that this is a hard task, especially for you fellows that live in the states, but your primary male hormone will thank you for that!

Conclusion

You now know what’s the best approach for naturally spiking your testosterone production. So, give yourself a pat on the back… no, actually give yourself a KICK to the butt – you’re too manly now, you cannot simply afford to deal with ‘girly’ things like patting!

Being able to make use of your natural hormone production, in particular, that of testosterone, you dear my friend should take into consideration a lot of factors. You’re bound to have a difficult time optimizing your androgen profile because we live in a feminized world.

Yet the gratification of achieving a manlier state will be 100% worth it, I promise you that! When you tackle the whole issue, starting by adjusting even one element (sleep for example) is going to make a difference for a beginning. After that, it’s all about combining and fixing all the aspects that we’ve already covered and voila – you’re a new man!

“You’ve got to stay strong to be strong in tough times”

– Tilman J. Fertitta

I just had to include an empowering quote for a happy end. Memorize it so that it can help you as you proceed with your alpha male goals!

What’s your favorite way of increasing your T production btw? Let me know in the comments below!

Yours truly,

Simon
Founder of Testosterone Nerd
E-mail: simon@testosteronerd.com

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17 COMMENTS

  1. Hey Simon and thanks for your great, funny and informative post. I really liked your introduction. Even though your article is very long it is still quite intersting to read and you can learn a lot about boosting your Testosterone. I am a gym goer myself so this really came in handy. So thanks for that.

    • Hi and welcome aboard.

      It sure is a long post, but hey – size does matter, right?

      In all seriousness though, thanks for the kind words. Good to hear that you’re a gym goer and indeed I do pray to the Lord that this article is of use to you!

      Cheers,
      Simon | Author of Testosterone Nerd

  2. Have you ever tried ashvagandha?

    I’ve heard people recommend it for increasing testosterone.

    Dr Mercola stated that fluroide in toothpaste can negatively affect testosterone levels. Have you heard about this?

    Whats your thoughts?

    Me personally I’ve used natural toothpaste in the past and loved it. So I might go back to that.

    • Hey, Mohamed.

      Yeah, I’ve heard about this herb going by the funky name of Ashvagandha (very Indian-sounding, indeed), but I don’t have any personal experience with it… yet!

      Cheers to this doctor named Mercola – fluoride is one of our worst enemies. Long-term exposure to fluoride has been PROVEN to decrease T levels. So in a nutshell, yes, by all means, AVOID common toothpaste and go for something bio and natural.

      Cheers and God bless,
      Simon | Author of Testosterone Nerd

  3. What a great info in increasing Testosterone. I was about worry when I started beginning of your article because I have it all to me? Not enough sleep, Stressed out and the worse is that I consumed alcohol from time to time.

    But I thought you will recommend some nutrient to consume or pills in the end which I always hear about but good to know that there is a free way to increase our Testosterone.

    You are right, being physically is definitely works. I will take it into action from now onwards. Good to know.

    • Hey Maxx.

      Don’t stress out (pun intended) too much over all the negative aspects. After all, who isn’t under stress these days? And since we all lack time for whatever we might need it, our sleep suffers too. Alcohol is like an escape way for folks to vent their frustrations.

      And yeah, being physically fit and active is a major thing. Even if it’s only walking at an enthusiastic pace if it raises your heart rate you’re in ‘training’ zone!

      Cheers and God bless,
      Simon | Author of Testosterone Nerd

  4. Hi Simon! I hope it’s ok that I’m a girl and my T levels are probably lower than average… I wanted to say this was a hilarious reading, your introduction caught me and I read ALL OF IT, just because your writing is so funny and straightforward. I’m definitely pondering how to make my man do all that… how about an article about the ways we girls can help our man get more physically active? 😉

    • Hi Noa and welcome!

      You said it yourself – since you’re female, it’s more than normal for you to have LESS testosterone. Otherwise, you’d be growing beard, have a deep voice and other male ‘attributes’.

      Hey, kudos for giving me a great idea! A post about ladies helping their gents get in shape and just improve their overall being would be awesome! I can already imagine some fellow men cursing me for having the thought of fueling such concepts lol.

      Cheers and God bless,
      Simon | Author of Testosterone Nerd

  5. Great post Simon ! Funny , engaging and informative! Who knew there was such a lot to the whole testosterone caper ? Im a bit of a “natural ” type girl myself so was a bit apprehensive about all this stuff that you fellas are potentially ingesting in order to get your desired ” look ” !
    Thankfully you had that covered in your JFYM book …I never imagined juicing would be “a thing” for manhood but I’m convinced now ! Not forgetting the coconut connection either . Great info re the effect of coconut oil reducing prostate size and weight loss ! Im going to buy a bunch of this guys now ( ??bunch …not sure !)…my partner has an enlarged prostate AND need to reduce his circumference a bit as well !! That’s him sorted …and those little rats can have a rest until we see the results !
    Loved your work Simon, hoping there’s lots more to come!
    Ros

    • Hello and welcome Ros!

      Thanks for enjoying my content – I ALWAYS appreciate it!

      You mentioned JFYM and coconut oil, which reminds me that you can cook with coconut oil. As you’re a lady, take into account that if you decide to prepare food with coconut oil, your man will most likely love you even more!

      I’ll pray for your hubby’s condition. Hopefully, the prostate thing will go away with the help of natural remedies. And don’t forget – he can always hop on Testosterone Nerd for some valuable information!

      Cheers and God bless,
      Simon | Author of Testosterone Nerd

  6. Hey I know that this is an issue for a lot of men. And it is great to see another positive and informative article that addresses men’s issues. Us women get so caught up in our own issues sometimes, until we forget about the guys. We forget that just like we have fluctuations in our hormones, you guys may have some fluctuations of your own going on. Excellent article!

    • Hey, hey!

      Now that’s a lady worthy of praise!

      Yes, we men DO have our own demons and problematic periods (although not like your ‘periods’). Rarely though, do our loved ones recognize the fact that we are not emotionless, baby-making ATM’s.

      Alright, that’s not to discredit our MASCULINITY – but you get the point.

      Cheers and God bless,
      Simon | Author of Testosterone Nerd

  7. very informative! Good info on the foods that boost the T.
    I never knew that mint and soy could kill testosterone. Funny how certain foods suck the energy out of you. 1 Thing – Maybe make your page/post links a point size larger for those certain folks to read easier. Good site – I gave your FB a like!

    • Welcome aboard Dave!

      Soy especially is one of our worst enemies, if not the worst one.

      And I believe the links that I’m putting are the same size as my body text. There’s always CTRL+Mouse Scroll if you need zoom in or zoom out, boom!

      Cheers and God bless,
      Simon | Author of Testosterone Nerd

  8. High-Intensity Interval Training was something I first ever heard about and a close family member of mines was a long time personal trainer. Meaning there is some great things to learn when reading this blog specifically. This information does something to me where I want to put on my old sneakers and head out to the gym to try out some of the suggestions in the “multi-joint exercise” portion of the blog. Train smart, avoid injuries, be happy is a good quote to live by. I’ve sustained strained muscles from over doing it already in my ectomorph frame ! Thank you for providing people like myself with helpful info! God Bless

  9. Hi Simon,
    Great post and pages on the best ways to boost testosterone, appreciate you sharing your knowledge and experience. I feel like I do the right things in terms of lifting which I do mostly heavier weights with less reps, as well as diet, mostly paleo. A few years ago I took some testosterone pills I got from GNC for about 6-9 months and didn’t really notice much of a difference. Last year I got my T-count at my physical and it was within normal range (I am 50). What would you recommend for an over the counter testosterone booster that won’t break the bank? Thanks!
    Mat A.

    • Hiya Mat, welcome!

      Well, as with any other supplement – some work, some don’t. There’s no universal product that will WOW everyone, right? Testosterone boosting supplements ain’t no different. And the intriguing part is that it’s not always about going for the most expensive one, you just have to know what to look for and relying on someone knowledgeable on the subject is always helpful.

      Check my “Top T boosters” article for some relevant products – I’m sure that you’ll find something that you’ll like.

      Cheers and God bless,
      Simon | Author of Testosterone Nerd

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