Gentlemen I have to say something to the women first….

Ladies, listen up, testosterone isn’t just for men.

Both men and women endogenously create testosterone and estrogen (along with the other hormones like melatonin, cortisol, progesterone etc) in their bodies.

But if you’re a lady in a relationship with a man, his increased testosterone is definitely going to positively effect you too. 🙂

Win/Win.

With that said I will be primarily speaking to guys looking for natural ways of how to increase testosterone. I’d also like to share my top 7 supplements that are the most effective.

There are many vitamins, minerals and herbs that increase testosterone but I will not be discussing them in this article. If you’d like more information on what those are, I put together an aptly titled protocol called The Testosterone Protocol.

This article is going to focus on the top 7 supplements for increasing your testosterone naturally.

I’m also going to share some lifestyle things habits and aromatase inhibitors as well.

But first…

I remember hearing David Wolfe giving a health talk years ago about the power of Traditional Chinese Medicine. He was talking about how TCM has been thriving for over 4,000 years.

He was describing how there are literally thousands of different herbs and mushrooms that a TCM doctor could use for their sick patients.

But he focused on the tonics, those that you can do every day for the rest of your life.

He said he didn’t focus on memorizing herb #245 or herb #872 but just the top 5 and learn how to work them into your daily habits. Those included chaga, reishi, lions mane, cordyceps, turkey tail etc.

His angle was to just focus on the most powerful herbs to increase your testosterone and those will make up about 80% that does all the work.

So that’s why in this article I’m only posting the top 7 supplements to increase testosterone.

But first let’s talk about your testosterone levels, blood work and testing….

“Healthy testosterone levels are about more than muscle mass – they’re about stamina, mood, and overall zest for life.” – Mark Sisson

Testing Your T Levels

According to my research here are the optimal testosterone levels you want to aim for as a healthy young male.

• Total Testosterone: 700-900 ng/dL
• Free Testosterone: 20-25 pg/mL
• Estradiol: 20-30 pg/mL

Keep in mind that total testosterone is not really an accurate marker because all that means is measuring how much testosterone is in your blood stream. Free testosterone on the other hand is the amount of testosterone that is usable in the human body.

Free testosterone is just the testosterone in the body that is not bound to proteins and is therefore active and available for use by your body.

Total testosterone includes both free testosterone and testosterone that is bound to proteins, like sex hormone-binding globulin (SHBG), and is not fully active.

If you have testosterone levels lower than what I mentioned above, you’re probably going to have these symptoms below…

“Testosterone is crucial for men’s health. Optimal levels mean better focus, more motivation, and improved physical capacity.” – Charles Poliquin

Symptoms of Low Testosterone

If you have any of these issues that doesn’t necessarily mean your testosterone is low but if you have many of them it could be cause for getting a blood test done.

• Brain fog
• Stress – Increases cortisol which lowers Testosterone
• Dry skin
• Weak nails
• Fatigue
• Aging and Death – Study
• Muscle loss
• Frequent urination
• Memory loss
• Weak libido
• Erectile Dysfunction
• Weight gain
• Smaller than normal penis size
• Cholesterol/Lipid issues
• Emotional issues
• Infertility
• Low sperm count
• Inability to get a woman pregnant
• Insulin Resistance
• Diabetes
• Cancer
• Gynecomastia
• PTSD – Study – Study
• Hypothyroidism
• Chronic Stress & Inflammation
• Obesity
• Liver Dysfunction
• Alcoholism

“High testosterone levels push you to your limits and beyond. It’s the drive that helps you fight through pain and achieve what others think is impossible.” – David Goggins

Nutrition

If you follow a “standard American diet” (SAD) you’re probably going to be deficient in specific hormones, amino acids and proteins needed to maintain muscle mass and high testosterone levels. I feel this is by design. The last thing “they” want is a population of men who are informed, self reliant, self sufficient, critical thinkers that are also strong, healthy and resilient.

They want a nation of “soy boys” who eat a plant based diet who never get sunshine and say inside glued to their devices most of the day. This is how you create sick and extremely weak population. It’s also how you create fear and dependency both of which are manifestations of low testosterone.

We know that the SAD diet leads to insulin resistance which plays a major role not just in diabetes and blood sugar imbalances but also low testosterone.

To this point…

Check out this longitudinal study that evaluated the association between serum testosterone levels and insulin resistance in us men. It showed that low testosterone levels are correlated with increased insulin resistance, which is often observed in individuals with type 2 diabetes. The study emphasized pretty clearly that chronic insulin resistance may contribute to a decline in testosterone levels over time. – Study

What I recommend is following a low sugar diet in general and something that’s similar to a ketogenic diet, a Mediterranean, a paleo or a carnivore diet. You also want to make sure that the food you’re eating is…

1. Organic
2. Sometimes raw
3. A whole food
4. Fresh
5. Local
6. Seasonal

And if you pick one of those diets above and follow those 6 principles above that’s going to take you a long way to increasing your testosterone levels with diet.

Whatever you do avoid processed foods that come in packages. Most of the time these foods are loaded with seed oils, vegetable oils, chemicals, PUFAs (polyunsaturated fatty acids), and phytoestrogens. These will destroy your body over time leading to diseases like cancer, heart attacks and strokes.

“Higher testosterone levels help with recovery, energy, and mental clarity. It’s not just about building muscle; it’s about feeling your best.” – Joe Rogan

Exercise

I’m sorry to say this but compound exercises seem to be the only movements that stimulate hormones. Compound exercises would be bench press, dead lifts, and squats. Focusing on full body movements to exhaustion where your putting massive load on those bigger muscles is the best way to stimulate testosterone growth in the body.

Isolation exercises (bicep curls) and cardio are not going to help increase testosterone.

So come up with a weekly workout routine that includes…

• Squats
• Deadlifts
• Bench press

“The primary male hormone, testosterone, has chemical and functional properties of both estrogen and progesterone; this combined function gives males a short-term stability (fewer goiters, migraines, etc.) but a lack of adaptiveness in the longer range (higher mortality in infancy and old age).” – Dr. Ray Peat

Supplements

Supplements to increase testosterone can be quite tricky. You see, your body has an enzyme in it called aromatase. This enzyme will flip excess testosterone into estrogen, as a man we don’t want that. That enzyme also increases as we age.

Not good.

So just by consuming aromatase inhibitors (without even taking supplements to boost testosterone!) you can increase free testosterone levels.

When you combine taking aromatase inhibitors, with taking supplements that have been shown to increase testosterone naturally along with avoiding pro estrogenic substances (xenoestrogens) you have a recipe for success. This is how to increase testosterone naturally.

Okay let’s start with the top…

5 Aromatase Inhibitors

Aromatase inhibitors are compounds that block the enzyme aromatase, which converts testosterone into estrogen. They are important for keeping testosterone levels high because they prevent the excessive conversion of testosterone to estrogen, thereby optimizing testosterone levels and reducing the risk of elevated estrogen levels in men.

Here’s a list of some you can consider…

• Red Clover: Demonstrates aromatase inhibition activity, which may reduce the risk of estrogen receptor-positive breast cancer .
• Cruciferous Vegetables: Includes cabbage, broccoli, bok choy, Brussels sprouts, cauliflower, cress, kale, mustard greens, radish, horseradish, turnips, rutabaga, and kohlrabi, which contain compounds that act as aromatase inhibitors
• Pomegranate: Demonstrates aromatase inhibition activity, which may reduce the risk of estrogen receptor-positive breast cancer .
• Parsley: Contains compounds that act as aromatase inhibitors
• Melatonin: Melatonin down-regulates estrogen production in endothelial cells via its anti-aromatase activity.

7 Testosterone Builders

• Pine Pollen: Contains phytoandrogens that can help increase testosterone levels, general energy levels, and overall sense of well-being .
• Elk Velvet Antler: Known for its potential to support testosterone levels and overall male function, though specific mechanisms are not detailed in the provided context .
• Progesterone: Helps to counteract and balance estrogen levels, which is crucial for maintaining healthy testosterone levels in men
• Zinc: Supplementation of approximately 50 mg a day is advisable to help prevent the production of dihydrotestosterone and support testosterone levels.
• Tongkat Ali (Eurycoma longifolia Jack): Known for its effectiveness in boosting testosterone levels.
• Tribulus Terrestris: A plant extract that may increase testosterone levels in men and women.
• Ginseng: May help boost slightly low levels of testosterone and improve blood flow.

“Testosterone is not just for muscle. It influences your motivation, your energy, and even how you view the world around you.” – Dr. Anthony Jay

Lifestyle

Sleep

There are many studies showing that not getting enough sleep is correlated to having not only hormonal imbalances but also low testosterone.

There was a study that investigated the effects of sleep loss on testosterone levels in US Army Rangers during military training. What’s crazy is that it found that testosterone levels were significantly lower following sleep loss compared to baseline levels. The study further highlighted that sleep deprivation caused a greater reduction in testosterone during morning hours. – Source

Another interesting study explored the relationship between obstructive sleep apnea (OSA) and testosterone deficiency. The results indicated that sleep fragmentation and hypoxia associated with OSA led to a significant decline in testosterone levels. You don’t want that. Treatment of OSA showed some improvement in testosterone levels, emphasizing the impact of sleep quality on our hormonal health. – Source

Red Light Therapy

I love red light therapy and practice it daily so this is really good news for me!

This first study looked at the effects of PBM (photobiomodulation or red light therapy) with 810 nm wavelengths on human sperm motility and viability. The researchers found that using photobiomodulation at specific energy levels improved sperm motility and showed a significant impact on enhancing testosterone levels in vitro. – Study

And another study evaluated the effectiveness of photobiomodulation (red light therapy) for treating male infertility and its impact on testosterone levels. The results indicated that PBM could help maintain testosterone levels post-treatment, showing promise as a supportive therapy for male reproductive health. – Source

Stress

This study is pretty interesting because it explored the correlation between psychological stress, hostility, and testosterone levels in healthy men. The researchers measured quite a number of different psychological scales to measure stress and hostility and found that increased psychological stress and hostility were associated with lower plasma testosterone levels. Interesting right? – Study

And this study reviewed the effects of psychological and physical stress on testosterone levels on us males. It highlighted that both mental and physical stress have a suppressive effect on testosterone, particularly in individuals engaged in endurance activities. Sorry marathon runners! – Source

“Testosterone not only helps build muscle and lose fat but also boosts your mood and energy levels. It’s a hormone that drives vitality and confidence.” – Dr. Mehmet Oz

What To Avoid

Xenoestrogens

Xenoestrogens are chemicals in our environment (Thank you EPA!) that mimic estrogen and can disrupt your endocrine function, leading to all kinds of different health issues. They negatively impact testosterone levels by neutralizing masculine traits, and this can manifest in symptoms like general fatigue, depression, lower sperm counts, infertility, erectile dysfunction, weight gain, and “man boobs” aka gynecomastia.

What I recommend is getting rid of anything in your home or work environment that has xenoestrogens in it.

• Pesticides and herbicides
• Bisphenol-A (BPA) in plastics and food containers
• Chemical preservatives like parabens in cosmetics and pharmaceuticals
• Perfluorooctanoic acid (PFOA) in food wrappers and nonstick coatings
• Store receipts which contain BPA and BPS. Do not touch or handle them.
• Bovine growth hormones (rBGH or rBST) in poultry, livestock, and commercial milk production

Phytoestrogens

• Flax seed 379,380
• Soy beans  103,920   
• Tofu  27,150.1   
• Soy yogurt  10,275 
• Sesame seed  8008.1   
• Flax  bread  7540   
• Multigrain bread  4798.7   
• Soy milk  2957.2   
• Hummus 993   
• Garlic 603.6 
• Mung bean sprouts  495.1   
• Dried apricots  444.5   
• Alfalfa  sprouts  441.4   
• Dried dates  329.5   
• Sunflower  seed  216   
• Chestnuts 210.2   
• Olive Oil  180.7
• Almonds 131.1   
• Green bean  105.8   
• Peanuts 34.5   
• Onion 32   
• Blueberry 17.5   
• Corn 9   
• Coffee, regular  6.3   
• Watermelon 2.9 
• Milk, cow  1.2     

Source – Source – Source – Source    

“Testosterone helps you perform at your peak, mentally and physically. It’s a game-changer for productivity and personal performance.” – Tim Ferriss

Conclusion

So putting it all together is the name of the game. Do compound exercise movements at least 3 to 4 times per week. Avoid sugars, avoid blue light exposure, get lots of sleep, drink lots of filtered water, spend some time outside each day, avoid seed oils and processed foods while also taking the supplements mentioned above.

If you do all of those things and retest your testosterone levels after 30 to 60 days of following the testosterone protocol, there a high likelihood you’re going to radically increase your testosterone levels while at the same time lowering estrogen (which in mean leads to cancer and other diseases).

That’s how to increase testosterone naturally. You do it by following nature.

I hope this has helped you!

Questions:

1. Do you take testosterone replacement therapy?
2. As a man in your 30’s or 40s do you have a plan you’re going to follow to increase your testosterone?
3. If not, why not?
4. What supplements have you taken to increase testosterone and did it work/

Comment below!