The Beginner’s Guide On How To Raise Testosterone Levels in Men


You do not have to be a bodybuilder or professional athlete to experience the benefits of having high testosterone levels.

By following a few simple tips, you can raise your testosterone levels and enjoy better overall health, increased energy, and improved sexual function. Let’s find out how.

Blackboard with the chemical formula of testosterone.

Using Supplements To Boost Testosterone Levels

There are several supplements on the market that have been shown to boost testosterone levels. These include Zinc, Magnesium, DHEA, Tongkat Ali, Ashwagandha, and many others. If you are looking for a safe and effective way to raise your testosterone levels, consider using one or more of these supplements. Just be sure to talk to a medical professional/nutritionist prior to starting any new supplement regimen. Because there are several ways to increase testosterone, it is advised to use the one recommended by a professional. Some supplements have ingredients that block testosterone production, so do your research beforehand. Probiotics are beneficial bacteria that live in the gut and they can play an important role in maintaining gut health and immunity. Studies have also shown that probiotics can help increase testosterone levels in mice (with trials in humans ongoing). To get the most benefit from probiotics, try taking a supplement that contains multiple strains of bacteria.

Healthy Lifestyle

A healthy diet is another key to boosting testosterone levels. Eating plenty of protein, fibre, and healthy fats is essential for maintaining healthy testosterone levels. Some good sources of protein include eggs, poultry, fish, beef, and dairy products. Good sources of fibre include fruits, vegetables, and whole grains. And healthy fats can be found in nuts, seeds, avocados, olive oil, and coconut oil. Exercise is another key factor in maintaining healthy testosterone levels. Not only does exercise help reduce stress and improve overall health, but it also triggers the body to produce more testosterone. However, if this does not work, you can implement the strongest testosterone booster to improve your overall strength and stamina. Some good exercises to boost testosterone levels include weightlifting, sprinting, and HIIT (high-intensity interval training). Apart from that, you can try including compound exercises in your routine. These are exercises that work for multiple muscle groups at once, such as the bench press, squat, and deadlift.

Quitting Smoking and Drinking

Smoking and drinking can also harm testosterone levels. Smoking cigarettes can decrease testosterone levels by up to 30%, and alcohol can lower testosterone levels by up to 7%. So if you want to maintain healthy testosterone levels, it is important to quit smoking and drinking.

Avoiding Exposure to Endocrine Disruptors

Endocrine disruptors are chemicals that can interfere with the body’s normal hormone production. These chemicals can be found in many everyday products, such as plastics, pesticides, cosmetics, and even food packaging. To avoid exposure to these chemicals, try to minimise your use of plastics whenever possible, eat organic foods whenever possible, and avoid using cosmetics that contain endocrine disruptors.

Getting Enough Sleep

Getting enough sleep is essential for overall health and well-being, and it’s also important for maintaining healthy testosterone levels. Most adults need between 7 and 8 hours of sleep per night. If you are not getting enough sleep, try going to bed earlier or taking a nap during the day. Studies have shown that getting less than 7 hours of sleep per night can decrease testosterone levels by up to 15%. So be sure to get at least 7-8 hours of sleep every night. A lack of sleep may also disrupt the body’s natural hormone production, so it’s best to avoid it altogether.

Reducing Stress Levels

Stress is one of the worst enemies of testosterone production. When you’re stressed, your body produces a hormone called cortisol which can interfere with testosterone production. To keep your stress levels in check, consider meditation, yoga, or other relaxation techniques. These can help you stay calm and relaxed, even during times of stress. Also, be sure to avoid stressors in your life as much as possible. Stress can also come from lack of sleep, so be sure to get enough sleep every night.

What Causes Testosterone Levels To Drop?

Many factors can cause testosterone levels to drop. As men age, their bodies produce less testosterone. This is a natural part of the ageing process. Other factors that can cause testosterone levels to drop include:

  • Chronic illness.
  • Injury to the testicles.
  • Cancer treatment.
  • Certain medications.
  • Stress.

Make sure to talk to a medical professional if you are concerned about your testosterone levels, as they can help you determine the cause and come up with a treatment plan.


Several other factors can influence testosterone production, such as age, weight, and medications. If you are concerned about your testosterone levels, be sure to talk to a medical professional, as they can order a blood test to check your hormone levels and make recommendations for how to improve them.

Thanks for reading! I hope this article has helped you learn more about how to raise testosterone levels in men.


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