How and why you should increase your Testosterone levels

Increasing your testosterone levels is something that sounds appealing to most men – especially if you are stressed, sleep deprived, or have lower than normal levels of testosterone for any other reason – increasing your testosterone levels can improve your mood, your physique, and your love life, to name a few.

Aside from drugs and steroids that artificially increase testosterone, there are no shortcuts to changing hormone levels. It takes work in terms of exercise and diet change to make real changes in testosterone levels, so you should know what you’re getting into before you commit to those changes.


Body benefits of increasing your testosterone levels include weight loss, increased muscle mass, and improved libido and erections. These three are pretty universally appealing, but if you’re still not sold on increasing your testosterone, know that depression is related to low testosterone and that increased testosterone is associated with a lower incidence of Alzheimer’s disease and improved cognitive ability.

The negative consequences of raising your testosterone are quite limited. The notion that higher levels of testosterone make men aggressive and angry, is misplaced blame for the side effects of steroid use.

The data on testosterone and risk of heart disease in inconclusive, with studies showing both increased risk of cardiovascular disease from high testosterone levels and a protective effect against heart disease with similar levels. This conflicting data suggests that testosterone has little to no effect on heart disease risk.

Dietary changes

If you are looking to increase your testosterone, you can start with your diet. The good news about this kind of diet is that testosterone-promoting foods are rich in fat, cholesterol, and protein.

Ham and eggs for breakfast is not only OK, it’s recommended. You don’t need to go all-out with an Atkins or Paleo diet (extreme low-carb diets have been shown to actually decrease testosterone), and you should be sensible with portion sizes and total calories you eat.

It is still true that vegetable fats are preferable to animal fats, so eat nuts, avocado, olives and olive oil. There are certain foods you can include that inhibit estrogen; broccoli, cauliflower, and cabbage are among them.

Other dietary additions should include foods that are high in magnesium and zinc that boost testosterone; spinach and other leafy greens are good candidates.

A caution for hard-partiers: beer might lower your testosterone, so moderate. Soy products have been known to mimic estrogen in the body and decrease testosterone levels, so avoid these too.


Testosterone-increasing supplements include Vitamin D and Omega-3 fish oil supplements. Usually you can get enough Vitamin D from the sun, but especially if you live in the northern latitudes or have a job that forces you inside during daylight or has you working the night shift, supplemental Vitamin D can help replace what you don’t get from the sun.

Omega-3 fish oil can help your testosterone-producing cells accept cholesterol to make hormones more easily.


The other parts of the testosterone equation are exercise and lifestyle choices. Losing body fat and raising testosterone levels happen in a reinforcing loop. Exercise helps lose body fat, which decreases estrogen levels and increases testosterone, which helps decrease body fat in the future.

Heavy weight lifting is the best kind of exercise for increasing testosterone and putting on muscle mass. Both exercise and getting good sleep help to decrease stress and cortisol levels, which is also important for testosterone production.

Get at least 8 hours of sleep a night, and more if you find yourself yawning throughout the day. Getting good sleep will mean you need less coffee, which is good: caffeine can increase cortisol and tank your testosterone.

Many of the changes you can make to increase your testosterone are good changes to make anyway.

Controlling stress and getting sleep, losing body fat and making sure you get good fats in your diet are all healthy steps to take even without the promise of big muscles and increased libido.

Some speculate that he is part man, part animal, but the only thing that you need to know is his obsession and dedication to the art of living lean and helping you to achieve your body fat goals.


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