8 WAYS TO INCREASE

TESTOSTERONE
NATURALLY BOOST YOUR TESTOSTERONE LEVELS
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WHAT IS

TESTOSTERONE?

Testosterone is an anabolic sex steroid

hormone, mainly produced in testes in men
and ovaries in women

Testosterone is responsible for men’s sexual

characteristics: it stimulates the growth of
genitalia, increases the growth of the body
and facial hair, impacts the ability to put on
muscle mass, and cut fat.

Testosterone is also an anti-ageing hormone,

which means that a healthy level of
testosterone throughout your life can make
you live longer.

Let’s dive into the hacks we can action for

high testosterone.

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1. GET LEANER

In general, the higher your body fat

percentage, the lower your testosterone
levels. The correlation works especially in
the direction of getting leaner, which
instantly raise your T levels.

Being lean gives you high testosterone rather

than high testosterone making you lean.

You don’t need to be absolutely shredded.

Aim to be between 10-15% body fat as a man
for optimal testosterone levels.

Higher fat mass also usually increased

aromatase enzyme activity which converts
more testosterone into estrogen.

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2. GAIN MUSCLE &

STRENGTH TRAIN

Lifting weights and gaining muscle can often

help reduce body fat (leading to higher
testosterone). It also has an independent
effect on elevating testosterone.

Having a higher muscle mass % is positively

correlated with higher testosterone.

Training with medium-heavy weights can

stimulate short and long-term testosterone
production.

Progressively overloading (lifting more sets x

reps x weight) over time causes your body to
adapt to higher and higher testosterone
levels via neuromuscular adaptations.

Focus on compound movements that train

multiple muscle groups at once and activate
large amounts of muscle mass, lift
explosively, focus on body parts with high
androgen receptor sites (chest, shoulders,
traps, legs). Incorporate sprints to activate
fast-twitch muscle fibres.

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3. SLEEP 8-10 HOURS

The majority of daily testosterone release in

men occurs during sleep. Fragmented sleep
and obstructive sleep apnea are associated
with reduced levels of testosterone.

A study released on The Journal of the

American Medical Association, found out that
one week of sleep restriction (5 hours of
sleep per night) decreased testosterone by
10-15%.

Studies have found that sleep’s effect on

testosterone has an inverted U-shaped curve.
Testosterone production with increased sleep
duration up to 10 hours after which it
decreased.

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3. EAT NUTRIENT

DENSE WHOLE FOODS

Calories.

Your body needs enough calories to produce

sufficient testosterone. With constant
prolonged calorie restriction, the body goes
into survival mode, which means the
reproductive system is not of great
importance. The body will conserve energy
for vital processes and internal organs.

For optimal test production, it is wise to eat

at maintenance or a slight calorie surplus.
But if you are overweight, a small calorie
deficit and losing weight will elevate test
production.

Get lean first and then eat higher calories for

optimal testosterone production.

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3. EAT NUTRIENT

DENSE WHOLE FOODS

Macronutrients.

You don’t need as much protein as you think.

Aim for 1-1.4g/kg for optimal testosterone
production.

The protein source is also a major factor in

testosterone function. A study published in
the British Journal of Nutrition found that
when meat was replaced with soybean
protein in healthy men, the testosterone:
estradiol ratio decreased significantly.

It’s important you don’t eat too much protein

and that you eat sufficient carbs and fat. For
men who exercise and perform intense
training, it is crucial to eat enough carbs to
optimise testosterone production.

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3. EAT NUTRIENT

DENSE WHOLE FOODS

Micronutrients.

Getting enough micronutrients is crucial for

testosterone production. Measuring your
micronutrient status is a crucial step in
finding out what your exact situation is.

The most important micronutrients for

testosterone production are Zinc, Magnesium,
Calcium, Vitamin D, B Vitamins, Iodine,
Selenium, Vitamin K2, Vitamin A, VItamin E,
Manganese and Boron.

Eating a diet rich in nutrients is crucial not

just for overall health, but also for optimal T
production.

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3. EAT NUTRIENT

DENSE WHOLE FOODS

The bottom line.

For optimal testosterone production, you

shouldn’t go too low on calories (or too
high), shouldn’t consume too much protein or
eat too little carbs or too little saturated
fats.

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4. MANAGE STRESS

LEVELS

Chronic stress leads eventually into

chronically elevated stress hormone (cortisol)
levels in the blood. Cortisol is necessary to
live, but when exerted too much for too long,
it causes some serious health problems.
Prolonged stress has been shown to
significantly lower testosterone secretion.

Implement the below to control stress better:

Meditation & deep breathing

Less time on tech & more in nature
Eating whole-food carbohydrates in the
evening after intense exercise
Supplementing Ashwagandha
Vitamin C

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5. KEEP FULLY

HYDRATED

Getting enough clean, mineral-rich water is

not only crucial for life, but also for optimal
hormone balance. Mild dehydration (1-2%)
can raise cortisol levels and deleteriously
affect testosterone production.

When sweating a lot during heavy periods of

exercise, the importance of drinking water
for testosterone maintenance is increased.
The higher the levels of dehydration, the
bigger effects are on raising cortisol (and
adrenaline) and lowering testosterone.

Drinking too much water will also cause

problems, such as diluting the blood and
messed up with sodium balance in the body.
If you drink a lot of water, I recommend you
add sea salt to prevent water retention and
electrolyte disturbances.

The easiest way to estimate your hydration

status is to analyze the colour of your urine
and the feeling of thirst.

Don’t drink water from plastic bottles as this

can increase oestrogen levels.

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6. HAVE SEX, DON’T

EJACULATE TOO OFTEN

In traditional Chinese medicine, it is common

knowledge that ejaculation can more rapidly
deplete Qi (Chi), your life force. This makes
sense, since, sperm contains the seeds of life
and plenty of minerals, but this topic has
also been researched by scientists.

One study found that short-term abstinence

of sex (3 weeks) slightly increased
testosterone. Another small study verified
that an optimal ejaculation frequency for
men testosterone-wise is 7 days. The study
found that on the 7th day of abstinence,
there was a significant increase in
testosterone production (146% with a study
of 28 men). But too long a period of
abstinence (over 3 months) can crash test
production.

Having sex once a week with your partner is

the best way of elevating testosterone
production.

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7. INCREASE AEROBIC

PHYSICAL ACTIVITY

Being physically inactive is terrible for your

testosterone production. It has been shown
in various studies that sedentary men who
engage in regular physical activity instantly
raise their testosterone levels and do it
significantly.

A 12 week period of increased physical

activity in a group of obese men showed a
significant increase in testosterone levels
independent of accompanied weight loss
induced by a mid-calorie deficit.

This means that a basic low-level physical

activity like walking is an independent
testosterone boosting factor.

Too much endurance training has been

shown to reduce testosterone significantly.

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8. USE CREATINE

DAILY

Creatine is already naturally occurring in red

meat and in almost all vertebrae. It functions
in skeletal muscle energy production by
increasing the amount of ATP in the cells.

The research behind creatine is strong. There

are 100+ peer-reviewed studies showing that
it increases strength, muscle mass, and
power and affects positively body
composition and sports performance. Quite a
few studies have also shown that
supplementing with just 5 grams of creatine
per day increases testosterone and DHT
significantly. Another study also showed that
creatine helped people to diminish the
potentially harmful effects of short-term
overtraining while maintaining higher
testosterone levels compared to those who
didn’t supplement with creatine.

Longer-term use of creatine has not been

shown to have any negative or adverse
health effects. An overall trend towards
higher testosterone serum levels has also
been observed.

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SUMMARY

1) Get Leaner

2) Gain Muscle & Strength Train

3) Sleep 8-10 Hours

4) Eat Nutrient-Dense Animal Foods

5) Manage Stress Levels

6) Have Sex, Don’t Ejaculate Too Often

7) Increase Aerobic Physical Activity

8) Use Creatine Daily

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