If you came here looking for a way to boost your testosterone levels efficiently, effectively and naturally, then you’re in luck! Boosting your T levels for the long term, can’t be done using over the counter products – I’m talking about the T booster pills that you find pretty much everywhere online. I’ts not that these pills don’t work, but rather that you won’t see much improvement – plus it’s an extra expense!

If you genuinely want to boost your testosterone levels through the roof, their needs to be some changes to your lifestyle put in place.

Lifestyle Changes

Here’s a list of the lifestyle changes you’ll need to make:

  • Getting enough sleep
  • Reduce stress
  • Consume a better diet
  • Consume the right minerals and nutrients
  • Vitamin D Levels
  • Reduce excess body fat
  • HIIT (High Intensity Interval Training)
  • Strength training

These changes are effective in boosting T naturally, plus there’s many other health benefits from applying these rules to your life.

Let’s look at those things in a bit more detail.

8 Ways to Boost Your Testosterone Levels Naturally

1. Getting enough sleep

The recommended amount of sleep for adults the ages of 18 to 64 is between 7 to 9 hours a night.

Most of the testosterone that we need for the following day is created during the night. This means that if your only getting 5 or 6 hours of sleep, then you’re body is not producing enough testosterone.

In one study, 10 men reduced their sleep levels from 8 hrs 55 mins down to 4 hrs 48 mins with sleep restrictions. The study showed tes levels were lower during the restricted sleep, in comparison to the well rested sleep. The drop in testosterone levels was approximately 10 – 15%.

How to get a better night sleep:

  • Reduce caffeine and nicotine intake later in the evening
  • Reduce blue light levels before bed – Blue light is emitted from mobile phone screens and computer screens
  • Try and get into a sleeping routine and stick to that same pattern as much as possible
  • Limit nap time during the day
  • Instead of late night TV, try listening to some relaxing music

2. Reduce Stress

Okay, so this one might not be quite as straight forward as the rest. Typically, stress is pretty much unavoidable in most peoples lives. But… it does show to have negative effects on testosterone levels so you need to try and minimise stress levels in any ways possible.

Short term stress can cause men to temporarily produce more of the hormone testosterone. However, if the stress continues over a prolonged period of time, that stress can produce the hormone cortisol which in turn reduces levels of testosterone in the body.

How to reduce stress levels:

  • Stay Active – Whether it’s just a quick walk around the park for 20 minutes or steady jog down the street. Keeping active cant reduce stress levels.
  • Chill Time – Take a breather, try not to overwork yourself. (I know… Easier said than done!)
  • Help others – Helping other people has been shown to reduce your own stress levels. This is because by you seeing other peoples problems, it puts your problems into perspective.
  • Become Better – Feel more confident and switched on by setting regular goals and constantly learn to become a better version of yourself.

Tip: Read – The 5 Best Apps to Smash Your Goals (2017)

3. Consume a Better Diet

Limit Your Sugar Intake

After eating sugar, testosterone levels decrease. Which is more than likely due to sugar creating a high insulin level within your body.

For the average man, the GDA have set a guideline within the UK of 120 g of sugar a day. If your serious about wanting to improve your T levels, cutting sugar out of your diet all together would be a wise idea.

Eat Healthy Fats

The types of fats you want to concentrate on are monounsaturated, polyunsaturated and saturated fats. Too much saturated fats would be detrimental to your health, however striking a good balanced diet with these will fats will improve testosterone levels.

Types of Monounsaturated Fats:

  • Olive, peanut, canola oils
  • Avacados
  • Almonds, hazelnuts, peacans
  • Pumpkin and seseme seeds

Types of Polyunsaturated Fats:

  • Sunflower, corn, flax-seed oils
  • Flax-seeds
  • Walnuts
  • Fish

Types of Saturated Fats:

  • Beef fat
  • Pork
  • Lamb
  • Lard and cream
  • Pizza with cheese

4. Consume the Right Minerals and Nutrients

Get Plenty of Zinc On-board

The mineral Zinc has been shown to boost testosterone levels in men. According to research, supplementing your diet with zinc has been shown to boost testosterone levels within as little as 6 weeks.

Sources of zinc include protein rich foods such as meat and fish. Also other dietary sources include raw milk, raw cheese beans and yogurt made from raw milk.

The recommended daily guideline for zinc is 40mg a day. Your intake of zinc should be monitored appropriately, as too much much can cause the body to not be able to absorb other minerals effectively.

5. Vitamin D Levels

Research has shown that men who were given the Vitamin D supplement, showed significant boosts in testosterone levels. Your body produces Vitamin D from sunlight and can also get it from supplements.

6. Reduce Excess Body Fat

If you’re overweight, dropping a few pounds can be one of the most effective ways to improving your balance of testosterone. Even with testosterone levels to one side, getting in shape should probably be a top priority anyway.

If your applying the other rules I talked about earlier in the post, like cutting back on sugar and keeping a generally balanced diet, you shouldn’t need to make too many drastic lifestyle changes.

Want to lose weight but struggle even thinking about exercise?

Read: How to Find the Motivation to go on a Run.

7. HIIT (High Intensity Interval Training)

HIIT involves high intensity training for a short period of time, followed by short, sometimes active rest periods.

In one study, 15 students were assigned to either a HIIT group or a steady state running group. Both groups carried out their assigned activity for the same period of time. Both levels reached a higher level of testosterone, however the HIIT groups T levels were much higher. Therefore showing HIIT is clearly a far superior way of naturally boosting testosterone.

8. Strength Training

Many weight lifting exercises are proven to significantly boost T levels. Although the key exercises to perform are the compound exercises that train the larger muscle groups.

A few examples of compound exercises include the barbell chest press, barbell squats, dumbbell shoulder press and the dead lift.


In the end, it all comes down to the fact that what you put into your body is what fuels your body. If you take all of these points into consideration, you will definitely see an improvement in not only testosterone levels, but your whole life.

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