Gain Muscle Science

How to increase your testosterone naturally

If you want to know the easiest ways to increase or maintain high testosterone levels this is the right post for you.

Testosterone is a very popular hormone, back in my teen days i used to think testosterone was the best hormone out there and did a lot of my research on how to increase testosterone naturally, i will share with you some of the things i learned in this post.

What is testosterone?


Testosterone is an androgenic hormone that is mainly produced in the testicles and it can influence physical and mental characteristics like:

  • Muscle development
  • Facial hair
  • Body hair
  • Sex drive
  • Sperm count
  • Bone development
  • Self esteem
  • Manly facial characteristics
  • Sexual organs development


It sounds amazing, and it is. A great example is bodybuilders, or people that use steroids/TRT.  They all opt for inyecting synthetic testosterone made in a lab. Why? Because testosterone is so effective in muscle building and it makes them feel great, now im not saying that you should use anabolic steroids, since they have a lot of side effects and they worsen your life quality when used in excess. Remember that any excess has negative consequences.  Therefore the optimal thing is to make your body produce healthy amounts of testosterone and we will achieve this with lifestyle and nutrition stratergies. Before you even think about TRT if you are older, ask yourself if you really need to be inyecting every week.

Here are some symptoms of low Testosterone:


  • Low sex drive
  • Low energy levels
  • Low self steem
  • Erectile disfunction
  • Low levels of muscle mass
  • High levels of bodyfat


Why do we care about testosterone?

Having healthy testosterone levels, as any other hormone, will have benefits like:

  • High Sex drive
  • High self steem
  • Confidence
  • Better muscle building capacity
  • Great physical energy
  • Overall “feeling good”


How to increase testosterone naturally?

There are a lot of ways to increase testosterone naturally, but in this post we will focus on the things that matter the most and those that you can actually modify without paying anything or needing some kind of special method that is simply not affordable. Let’s see what science has to say when it comes to testosterone optimization and lifestyle changes.

Optimize your vitamin and mineral intake


Getting enough micro nutrients will not only help you optimize testosterone production, but they will also help you to be healthier overall. How do you optimize your micro nutrient intake? Eat a wide variety of fruits and vegetables, eat healthy foods and limit junk food, that is how.

Certain vitamins and minerals that are important for testosterone production like Zinc are not easily found in food, and certainly not in the recommended quantities. For example, vitamin D is important and a particular vitamin is known to be the “Sun vitamin” so getting sunlight will help your body to produce vitamin D. If you have trouble getting sunlight every now and then you are likely vitamin D deficient.

If you want to get a good multivitamin that is fine too, this will help you to meet your micro nutrient goals on a daily basis. Just make sure that you buy the one with the right dosages and not a shitty multivitamin.


Get enough sleep


A lot of people do not give the importance it needs to sleeping. Sleeping is when your body “recharges” for all of the day to day activities. When you are not sleeping right, there are a lot of things in your body that cannot function optimally. One of them is testosterone production. It has been shown that sleep deprivation decreases testosterone production and that more sleep is correlated with more testosterone to a certain degree.

I understand that we have a lot of things to do in a day, but this is where time management comes in, you really need to give sleep a priority if you want to be productive and if you want your body to function at its highest capacity.

You should aim for 7-9 hours of sleep per night depending on the person. Some need more sleep than others, but we can all function with those hours of sleep per night.


Do some type of resistance training


I think we have this part covered here on Iron Lovers! We gymrats do some resistance training.

Having a healthy lifestyle and training has a positive impact on testosterone levels. But you need to watch out for overtraining. If your favorite bodubuilder can train 6 days per week with heavy weights and a lot of volume you cannot exactly replicate this. Of course this will depend on genetics and other things like lifestyle,rest and nutrition.

But an enhanced bodybuilder can tolerate more training than a natural bodybuilder. I am not saying how many days per week and how much volume you should exactly do since that will depend on a variety of factors, just make sure that your body agrees with the training and that you do not feel overtrained.

Make sure to check out this post about muscle recovery: How to optimize sleep and recovery for bodybuilding and exercise

Alternative methods

There are supplements and therapies that are being or have been studied to increase testosterone levels, but i highly advise you to first make all of these lifestyle changes since this will give your the biggest boost in testosterone levels. Once your lifestyle is in check you can opt to use supplements like Ashwagandha and Ginseng or therapies like red light therapy or meditation to improve mood and control cortisol levels. But you first need to cover the bases.

How to know your testosterone levels?

The only way to know your testosterone and free testosterone levels is by getting them checked in the lab. If you experience low testosterone symptoms or you are very curious about your testosterone levels i highly recommend to you to get them checked. If you want to optimize your testosterone levels, you want to be on the upper end of the “normal” ranges.

Want to learn more?

There is a lot more information when it comes to testosterone optimization, but it is just way too big to put this in a blog post, definitely subscribe  for more articles like this one!

Do you have any questions or feedback? Let me know in the comments!



  1. Great article and very important. I want to emphasize how important it is to do these things regularly and early. Earlier than you think. I ignored the common signs like man boobs, weight gain, memory loss, chronic diarrhea and more and like a typical man, only went to see my doctor when I had erection problems and shrinkage. My T levels were almost zero and if I had paid attention to it earlier I might have been able to take care of it with better lifestyle changes like you advocate above. Now I get shots which work alright but I get anger management issues for a few days and I wish I didn’t need to get shots. I should have come in at the first sign of man boobs. Spread the word.


    1. Hey Greg! thank you for sharing your experiences. Yes, it is very important to maintain habits to optimize our testosterone and overall health.


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