6 Ways to Increase Testosterone levels Naturally

Testosterone is the primary male sex hormone for sexual and reproductive development, and physical development. Testosterone belongs to a group of male hormones called androgens. The brain's hypothalamus and pituitary gland control the production of testosterone, in the testes, and adrenal glands. The hypothalamus instructs the pituitary gland on how much testosterone to produce and the pituitary gland passes the message to the testes. These communications happen through chemicals and hormones in the bloodstream.

According to the American Urological Association (AUA), testosterone levels of at least 300 nanograms per decilitre (ng/dl) are a normal range for men. If a male has testosterone levels below 300 ng/dl it is considered low.

Testosterone levels increase and reach a peak between the ages of 18-30 years and will typically decrease from the age of 30. You might have a greater drop in testosterone levels if you’re overweight or have other long-term medical problems. For this reason it’s important we maintain healthy adequate levels of testosterone. Refer to the image to see why.



As you can see, high levels of testosterone can have a positive impact on gains in muscle mass and vitality. However, low levels of testosterone, can lead to a number of serious health conditions, including depression, low sex drive, obesity, and osteoporosis. Therefore men need healthy amounts of testosterone.

6 ways to increase testosterone levels naturally:

1) A study conducted at Harvard University states that if you stand up straight and place your hands on your hips and focus on deep breathing for 2min your testosterone will increase by 20% for both men and women, your cortisol will decrease by 22% and you are 33% more likely to take action. It produces more certainty in you. They call this a power position.

2) Resistance exercise and other strenuous physical activity as we know will assist with muscle growth. During exercise muscle tear is occurring and in response to this the body adapts by repairing the muscle tissue and increasing it’s strength and size by adding new protein strands to muscle fibres. This process is called protein synthesis, and it is influenced by a variety of hormones called growth factors, of which testosterone is one of the most important.

It also has been proven in multiple studies that specific compound movements where you can lift heavier weights and use more muscle such as the squat, deadlift, row, and presses produce more testosterone than a machine working specific and minimal muscles at a time.

3) Quality of sleep is just as important for your health as diet and exercise. It may also have major effects on your testosterone levels. The ideal amount of sleep varies from person to person, but one study from the University of Chicago found that having 1 week of less sleep than ideal was linked to a 15% reduction in testosterone levels. Therefore it’s important to make sleep a priority.

4) Stress elevates the hormone cortisol. Cortisol is a stress hormone that can contribute to low testosterone levels. We are faced with many stressful situations in life every day. Most stressful situations will help us grow and develop as people and is known to be good for us, though too much unnecessary and draining stress can take a toll on our mental and physical health. It’s important to work on mental conditioning daily such as meditating to help us deal with stressful situations in the right manner.

5) Certain foods can help encourage the production of testosterone levels in the body, these include: fish, milk, egg yolk, oysters, shellfish, mushrooms, beef, and beans. These foods are good sources of vitamin D, if you know more foods that have good sources of vitamin D (feel free to add them in the comment section below).



The reason Vitamin D is important, it can help with regulating other hormones in the body including testosterone. It also helps to improve quality of sleep, and another great advantage is that it helps you absorb calcium and magnesium, leading to greater bone density.

6) Fats are an essential component to our diet and maintaining healthy testosterone levels. Cholesterol is a type of fat essential for many of the body’s metabolic processes, including the production of vitamin D, bile, and hormones including testosterone and estrogen. Therefore eating a healthy and nutritious diet including fats can keep hormone levels in the body balanced and promote optimal long-term health.

Testosterone plays a critical component to our overall health, especially in men. As we get older our testosterone levels will decrease so it’s important to include these suggested natural ways into your daily lives to help keep testosterone at an optimum level. Thank you for reading and feel free to add in below any comments or feedback.