Consume organic dairy products, like high-quality cheeses and whey protein, to boost your branch chain amino acids (BCAA). According to research, BCAAs were found to raise testosterone levels, particularly when taken with strength training.12 While there are supplements that provide BCAAs, I believe that leucine, found in dairy products, carries the highest concentrations of this beneficial amino acid.
The unsexy truth is that increasing T naturally simply comes down to making some long-term changes in your diet and lifestyle. As you’ll see, what I did to increase T largely boils down to eating better, exercising smarter, and getting more sleep. That’s pretty much it. But as with most things in life, the devil is in the details, so I’ll share with you exactly what I did and provide research that explains why the things I did helped boost my testosterone.

As you can see, the entire workout is only 20 minutes. Twenty minutes! That really is a beautiful thing. And within those 20 minutes, 75 percent of that time is warming up, recovering or cooling down. You're really only working out intensely for four minutes. It's hard to believe if you have never done this that you can actually get that much benefit from four minutes of exercise. That's all it is.


Like other steroid hormones, testosterone is derived from cholesterol (see figure).[124] The first step in the biosynthesis involves the oxidative cleavage of the side-chain of cholesterol by cholesterol side-chain cleavage enzyme (P450scc, CYP11A1), a mitochondrial cytochrome P450 oxidase with the loss of six carbon atoms to give pregnenolone. In the next step, two additional carbon atoms are removed by the CYP17A1 (17α-hydroxylase/17,20-lyase) enzyme in the endoplasmic reticulum to yield a variety of C19 steroids.[125] In addition, the 3β-hydroxyl group is oxidized by 3β-hydroxysteroid dehydrogenase to produce androstenedione. In the final and rate limiting step, the C17 keto group androstenedione is reduced by 17β-hydroxysteroid dehydrogenase to yield testosterone.
You’re probably most familiar with testosterone as being the sex hormone responsible for defining “manhood.” And, yes, it does. However, proper levels of this key hormone are also necessary to stimulate sexual desire, increase libido, heighten arousal and ensure sexual satisfaction for both men and women. It’s also necessary to maintaining the following:
Dr. Anthony’s Notes: DHEA is a powerful supplement for testosterone, energy, and overall well-being in our older Fit Fathers. A small dose of 25-50mg/day is enough to exert noticeable benefits. This supplement is over-the-counter. Verdict: this is one of the testosterone supplements that work. How To Take DHEA: Take 25-50mg once per day with food. Special Medical Note: DHEA is a MILD CYP3A4 inhibitor (a liver enzyme that processes MANY very common medications). This is the same isoenzyme that Grapefruit inhibits – albeit DHEA inhibits to a much weaker degree. If you’ve ever heard “don’t eat grapefruit with your Lipitor (cholesterol medication)”… this is the reason why. When we inhibit the CYP3A4 enzyme, more of the medications you're taking circulates (it’s not metabolized as fast). Check with your doctor for medication interactions before using DHEA.

Get good quality sleep on a regular basis. A chronic lack of quality sleep can significantly reduce the amount of testosterone a teenager or man produces, which then reduces muscle growth and promotes fat gain. Research has shown that quantity of sleep is associated with morning testosterone levels in males.[3] More specifically, male testosterone levels in the morning increase with a longer duration of sleep. At least seven hours of restful sleep is recommended, although for many teenagers, nine hours is ideal to feel refreshed.
Using steroids eventually trains your body to realize that it doesn’t have to produce as much testosterone to reach its equilibrium, so to reach the same highs you’ll need to take more steroids, and when you stop taking them, your body will need to readjust — you’ll be living with low testosterone for a while (and you’ll need to see a doctor if your body doesn’t readjust on its own). Forcing your body to stay above your natural testosterone, even if you’re naturally low, can create this kind of dependency which ultimately decreases the amount of testosterone your body will produce on its own.

Sprinting has been shown numerous times that it has positive effects on testosterone levels. One 2011 study (ref 84) looked at weightlifters who performed 4x35m sprints twice a week. In contrast to the control group (who continued lifting but did not sprint), it was found that “After the 4-week training program, total testosterone and the total testosterone/cortisol ratio increased significantly in the (sprinters) EXP group”.

Many studies showed the property of garlic in the proliferation and restoration effects on testosterone levels. It’s thought that this is due to a chemical in garlic known as diallyl sulfide. Diallyl-disulfide stimulates the synthesis of luteinizing hormone in the pituitary gland. Luteinizing hormone causes an increase in testosterone production in the Leydig cells of the testis.
Keep more weapons in your arsenal: Occasionally use lifting methods like forced reps, negatives, and dropsets to further stress your body. Personal trainer and fitness journalist Michael Berg explains in "6 Ways to Crank Up Your Testosterone Levels" that going beyond muscular failure with these techniques has been shown to pump up T-levels in study subjects.[16]
Keep in mind that you can use virtually any type of equipment you want for this – an elliptical machine, a treadmill, swimming, even sprinting outdoors (although you will need to do this very carefully to avoid injury) -- as long as you're pushing yourself as hard as you can for 30 seconds. But do be sure to stretch properly and start slowly to avoid injury. Start with two or three repetitions and work your way up, don't expect to do all eight repetitions the first time you try this, especially if you are out of shape.
The converse is also true; there is an increased incidence of rheumatic/autoimmune disease in men with hypogonadism. Jimenez-Balderas et al (2001) carried out neuroendocrine, genetic and rheumatologic investigations in hypogonadal men. Of the 13 hypogonadal patients, 8 (61%) had rheumatic autoimmune disease (ankylosing spondylitis, systemic lupus erythemetosus, rheumatoid arthritis, dermatomyositis). There is a low frequency of those diseases (0.83%) in the general population.
When you get tested, your doctor will see if you require supplementation. I try and have clients maintain a serum blood level between 50 and 80 ng/mL. Studies have shown that men with lower levels of vitamin D had lower levels of testosterone. If a man tests below my preferred range, I typically recommend 5,000 IUs a day until the levels improve. Vitamin D3 supplements are widely available (best is to get one that contains vitamin K as well, as that allows for greater absorption), and you can also bump up your sunlight exposure. I find, and studies confirm this, that many men are deficient in vitamin D and it is a huge issue relating to testosterone levels.

Try diet and exercise changes as your health permits. Losing weight, eating the right foods, and getting more exercise are great ways to naturally increase testosterone while also improving your overall health. While mild to moderate changes are likely safe in most teenage boys, you should consult your doctor before making any significant changes to make sure those changes will be right for your specific health needs.
A study published in the Journal of Steroid Biochemistry studied the effects of diet on serum sex hormones in healthy men. Results showed that when men decreased their healthy fat intake, serum concentrations of androstenedione, testosterone and free testosterone also decreased. (8) This indicates you can add low testosterone to the list of low-fat diet risks.
In over two decades of medical practice, I've come to realize that the majority my patients' complaints stem from issues that are within their control—meaning diet and lifestyle changes can help them greatly. And that goes for hormonal imbalances, like low testosterone and high estrogen, as well. In previous articles I've outlined what men can do to address this common issue, including eating lots of healthy fats, HIIT exercises, and controlling stress. Once the easy stuff has been taken care of, it's time to tackle testing, bioidentical hormones, and supplements that can also help with low T.
​You might know all about testosterone and its functions. Otherwise, you wouldn't have stumbled upon this article. You can't consider yourself a man if you have no idea what testosterone is. Obviously, it's the male sex hormone. But for those who are wondering what a decent amount of testosterone could do, here are some of the great stuff it is vital for-
Before assessing the evidence of testosterone’s action in the aging male it is important to note certain methodological considerations which are common to the interpretation of any clinical trial of testosterone replacement. Many interventional trials of the effects of testosterone on human health and disease have been conducted. There is considerable heterogenicity in terms of study design and these differences have a potential to significantly affect the results seen in various studies. Gonadal status at baseline and the testosterone level produced by testosterone treatment in the study are of particular importance because the effects of altering testosterone from subphysiological to physiological levels may be different from those of altering physiological levels to supraphysiological. Another important factor is the length of treatment. Randomised controlled trials of testosterone have ranged from one to thirty-six months in duration (Isidori et al 2005) although some uncontrolled studies have lasted up to 42 months. Many effects of testosterone are thought to fully develop in the first few months of treatment but effects on bone, for example, have been shown to continue over two years or more (Snyder et al 2000; Wang, Cunningham et al 2004).
If you're completely inactive, or if you're completely burned out from overly intense training, neither one is going to help your T-levels. And when it comes to nutrition, eating enough—and getting adequate dietary fats—are both essential for healthy testosterone levels, and for general health.[2] In "All About Testosterone," Chris Lockwood, Ph.D., notes that extreme low-calorie dieting and fasting will hinder testosterone levels from staying at their peak, along with better-known villains like chronic stress.
A: Endocrinology is a very difficult subject, some physicians and pharmacists alike have more difficulty with endocrinology than neurology. The reason for this is that there is no clear cut answer. Every hormone interacts with another hormone system in the body whether it be parathyroid hormone, cortisol, follicle stimulating hormone, etc. By in large, testosterone will increases lean body mass, which is to say that it typically increases muscle and or bone mass. We use it in the hospital to put weight on in patients needing to gain weight. That is partially the reason why we refer to testosterone as an "anabolic" hormone; anabolic meaning 'to build'. For more information, please visit us here at: //www.everydayhealth.com/drugs/testosterone Matt Curley, PharmD
Among the changes which occur with aging are those that affect several aspects of the endocrine system which reduces its secretions to varying degrees in different individuals. These reductions in secretions are identified by a poor but widely recognized appellation, the “pauses”: menopause (decreased ovarian function), adrenopause (decreased adrenal function, especially with regard to dehydroepiandrosterone secretion), somatopause (decreased growth hormone production), andropause (decreased hypothalamic-pituitary testicular function with diminished testosterone availability and impaired spermatogenesis) (Lamberts 1997).
“I did a lot of research on Andro400 before I ordered it because I've tried other products in the past and they haven't worked. But with this I could not believe the difference within, literally within a month. I'm 62 years old and since I started taking it I have lost 37 lbs. And I have more energy than I've had in 20 years. It's still coming off, but it's coming off slower now. It was the belly fat. I could get weight off but I could never get the tummy off, and now the tummy's coming off. Libido -- everything's better all the way around.“
The steroid hormone known as dehydroepiandrosterone, DHEA, plays an important role in sexual behavior, mental health and muscle growth. Your body uses this hormone to make sex steroids. Thus, taking a DHEA supplement should increase your circulating testosterone. A 2018 paper in the International Journal of Sports Medicine explored this possibility in athletic women.
Cross-sectional studies have not shown raised testosterone levels at the time of diagnosis of prostate cancer, and in fact, low testosterone at the time of diagnosis has been linked with more locally aggressive and malignant tumors (Massengill et al 2003; Imamoto et al 2005; Isom-Batz et al 2005). This may reflect loss of hormone related control of the tumor or the effect of a more aggressive tumor in decreasing testosterone levels. One study found that 14% of hypogonadal men, with normal digital rectal examination and PSA levels, had histological prostate cancer on biopsy. It is possible that low androgen levels masked the usual evidence of prostate cancer in this population (Morgentaler et al 1996). Most longitudinal studies have not shown a correlation between testosterone levels and the future development of prostate cancer (Carter et al 1995; Heikkila et al 1999; Stattin et al 2004) but a recent study did find a positive association (Parsons et al 2005). Interpretation of such data requires care, as the presentation of prostate cancer could be altered or delayed in patients with lower testosterone levels.
Great article with a lot of useful information. I completely agree with your top three picks. I have done a ton of research as well. Currently I am taking Testogen for over two months and it has worked for me. It has double my low T and I am 61 years old. I do feel better and have more energy. Even have morning wood sometimes and haven’t for a long time.

It sounds like a creature from Jurassic World, but this plant is worth learning to pronounce, especially if you haven’t had great sex since dinosaurs roamed the earth. A 2012 study showed that consuming six grams of tribulus root for 60 days improved erections and frequency of sex in men with low sperm counts. It also reduced sexual fatigue. Furthermore, their testosterone jumped by a whopping 16%. “Trib,” as it’s called, is thorny and bitter, so look to a supplement for consuming it. Epiq’s Quad Test includes Tribulus terrestris. (epiqresults.com)
Smoking doesn’t promote maintaining male hormone levels healthy. The study has shown that smoking deprives the body from zinc. Zinc deficiency is dangerous for men because it is fraught with testosterone deficiency. The matter is that zinc is a kind of structural material for building the testosterone molecules. So, smoking combined with unhealthy diet strikes a blow against normal testosterone production.

Mínguez-Alarcón, L., Chavarro, J. E., Mendiola, J., Roca, M., Tanrikut, C., Vioque, J., ... Torres-Cantero, A. M. (2017, March–April). Fatty acid intake in relation to reproductive hormones and testicular volume among young healthy men [Abstract]. Asian Journal of Andrology, 19(2), 184–190. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/27834316
Travison, T. G., Vesper, H. W., Orwoll, E, Wu, F., Kaufman, J. M., Wang, Y., …Bhasin, S. (2017, April1). Harmonized reference ranges for circulating testosterone levels in men of four cohort studies in the United States and Europe. The Journal of Clinical Endocrinology & Metabolism, 102(4), 1161–1173. Retrieved from https://academic.oup.com/jcem/article/102/4/1161/2884621
The yolks of eggs exclusively are a fine source of Zinc. Egg yolks have all of the vitamins that are present in the whole egg as well. So, by consuming the yolk itself, you would get more than required fat, but you also get vitamins A, E, D and K, as well as additional amounts of minerals. Zinc and vitamin D - the pro-testosterone duo are in the captain seat in egg yolks.
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The largest amounts of testosterone (>95%) are produced by the testes in men,[2] while the adrenal glands account for most of the remainder. Testosterone is also synthesized in far smaller total quantities in women by the adrenal glands, thecal cells of the ovaries, and, during pregnancy, by the placenta.[126] In the testes, testosterone is produced by the Leydig cells.[127] The male generative glands also contain Sertoli cells, which require testosterone for spermatogenesis. Like most hormones, testosterone is supplied to target tissues in the blood where much of it is transported bound to a specific plasma protein, sex hormone-binding globulin (SHBG).
If you are concerned, your doctor can take a blood test to determine if your testosterone is abnormally low. Most doctors are willing to take your preference for natural treatments into consideration when designing a treatment plan, but your doctor will also let you know if medical treatments (i.e. prescription testosterone therapy) would be better for your circumstances.
For men with low blood testosterone levels, the benefits of hormone replacement therapy usually outweigh potential risks. However, for most other men it's a shared decision with your doctor. It offers men who feel lousy a chance to feel better, but that quick fix could distract attention from unknown long-term hazards. "I can't tell you for certain that this raises your personal risk of heart problems and prostate cancer, or that it doesn't," Dr. Pallais says.
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