Proven Ways to Increase Testosterone! (With studies)

There are numerous benefits to increasing your testosterone. Some of these benefits include but are not limited to feelings of happiness, having motivation to get up and do things, it makes you want to pursue things, it increases muscle mass and reduces bodyfat, decreases your chances of getting heart disease, it makes you want to engage in sexual activity, it allows you to not only want sexual activity but also perform during sexual activity. I can assure you that at least one of those benefits calls your attention. So lets dig deeper into how to increase testosterone. Keep in mind, this is not medical advice because I’m not a Doctor. I have gathered the info from published studies.

What is a healthy amount of testosterone?

Modern medicine says that from about 200 – 1,000 nanograms/deciliter is a normal range for adult males, sure, we are all built differently but in my opinion being on the lower end of the reference range is too low for a “healthy” male. So the higher you are, the better. Of course there are numerous factors into the production of testosterone and how it affects our bodies but I strongly believe that if you’re in the 500 and above range you will feel much better than someone at the lower end. So lets get started.

Sleep

The number one way to increase your testosterone is to get more sleep. I know you probably hear it all the time, but I’m telling you, get some sleep if you want to live longer and with a higher quality of life. I’m not here to tell you all the benefits of sleep because they are so many, but the point of this article is testosterone. There are multiple studies that tell us that by sleeping more we can increase our testosterone a significant amount. In this study the participants who slept the least had a range of 200-300 ng/dl and the group who slept the most had a range from 500-700 ng/dl. So catch some zzz’s.

Lose Body Fat

When you have too much bodyfat, a lot of your testosterone is being converted into estrogen via your fat cells. Fat tissue has an enzyme called Aromatase that transforms your free testosterone into estradiol which is estrogen, so get your bodyfat in check and you will see the great testosterone results. This study claims that a lower bmi lead to an increase in testosterone. And in this other study, we can see that the lower the bmi the higher the testosterone. This study here, says that belly fat also tends to not only convert your testosterone to estrogen but that it also deactivates DHT which is another strong male hormone.

Strength Training

Strength training has been shown to increase testosterone in many studies, it also affects how much other substances increase your testosterone in a positive way. Strength training may seem to reduce testosterone and increase cortisol (a stress hormone) during the activity but after the activity cortisol levels lower to levels lower than before the lifting, therefore allowing the testosterone to be higher since cortisol is not as present in your blood stream. You can read this study to learn more about the mechanisms behind the increase in testosterone.

Magnesium

If you want higher testosterone, increase your intake of it through your diet or get more of it via supplementation. Magnesium increases testosterone in sedentary individuals and the increase is bigger in exercising individuals according to this study. Magnesium also has a role in 300+ functions in the body and it is linked to longevity and numerous health benefits.

Zinc

Zinc is another important mineral that we need to consume more of if we want higher testosterone. We can see significant increases in this study and also on this study. Zinc is also really good for your immune system. It can lower the amount of days you are sick with a cold and also make you less likely to catch a cold.

Vitamin D

Vitamin D is apparently a hormone and according to studies, it plays a key role in having optimal testosterone levels. Many processes in the body are hindered by the lack of vitamin D, like getting sick more often, lower testosterone and other things. You can learn about the role it has on testosterone here and here.

Honorable mentions

• Onions
• Garlic
• Coffee
• Mountain climbing
• L Reuteri (Usually found in Kefir)

These are also just as effective as the other ways I named, however the data can differ and so just to be safe, I put them on honorable mention. Click any of them to go to the studies I found on them. They are super interesting and may help you get that extra testosterone you’re looking for.

A quick list for all of you who skipped the article:

• Sleep
• Strength Training
• Lose Bodyfat
• Magnesium
• Zinc
• Vitamin D
• Onions
• Garlic
• Coffee
• Mountain Climbing
• L. Reuteri

With the help of these methods and substances, I expect you to increase your testosterone to new heights and to feel the best you’ve ever felt. If you need anything or have any questions don’t be afraid to reach out. My socials: Instagram, Twitter, YouTube.