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13 ways to naturally Increase your testosterone

1. Get more Zinc

Zinc is very important for the production of natural testosterone because Zinc prevents testosterone from being converted into estrogen (the female hormone) by making the enzyme aromatase not work (look at #3 below) plus...

Zinc itself turns estrogen into testosterone and Zinc helps produce healthier sperm and higher sperm counts so actually... Low levels of zinc can cause low testosterone levels.

Foods high in Zinc include oysters (a natural aphrodisiac), beef, liver, crab, seafood, poultry, nuts and seeds, salmon, brown rice, cheese, pine nuts, beans, turkey, milk, yogurt, and cottage cheese or you can supplement with at least 50-to-100mg of Zinc daily

2. Eat more healthy fats

Research has shown that men who ate diets rich in healthy fats like monounsaturated fats & Omega-3 fats had the highest testosterone levels so...

You can naturally raise your testosterone levels by adding more healthy fats  by eating more nuts & seeds, fatty fish like salmon & tuna, avocados, olives, vegetable oils, and natural peanut butter and...

Eating a very low-fat diet can actually lead to lowered testosterone levels because your body needs healthy fats in order to produce testosterone but...

This doesn't mean you need to eat a REAL HIGH fat diet - Just make sure at least 20-to-30% of your total daily calories comes from healthy fats.

3. Lose body fat

The more overweight you are or the higher your body fat percentage is = The higher your estrogen levels will be because body fat contains an enzyme called aromatase that converts your 'manly' testosterone into 'womanly' estrogen making your testosterone levels drop so...

Look at these fat burning workouts to lower body fat, reduce estrogen and increase testosterone and...

Try not to Diet or cut too many calories when trying to lose body fat because you don't want your body going into starvation or survival mode which will cause your body to stop making testosterone so whenever you're trying to lose fat & increase testosterone at the same time...

Make sure you focus on losing 1-to-3 pounds of fat a week mainly thru fat loss workouts and a basic diet plan

4. Get rid of excess estrogen

To get rid of excess estrogen that makes you fatter & weaker so your body can naturally produce more testosterone...

5. Try to avoid Xenoestrogens

Xenoestrogens are man-made estrogens that are found in things like pesticides, artificial growth hormones & steroids, air fresheners and plastic containers and these xenoestrogens will increase your levels of the female hormone estrogen while lowering testosterone so...

Please note: It'll be fairly hard for you to 100% completely avoid all xenoestrogens but if you follow the other tips on this page (especially tips #3 & #4) - You'll still be able to naturally increase your testosterone while getting rid of excess estrogen without having to worry so much about trying to avoid xenoestrogens and...

Also note: Since most xenoestrogens accumulate in your body fat - your best defense against xenoestrogens is to lose body fat (look at #3 again)

6. Get at least 6-to-8 hours of Sleep every night

A university of Chicago study showed that men who got little sleep had way lower testosterone levels than men who got 6-to-8 hours of sleep and... According to a University of North Carolina study... Your testosterone levels can drop down by as much as 40 PERCENT when you don't get enough sleep and generally...

Your testosterone levels are 30% higher in the morning than in the evening and this is why you may be more horny in the mornings and as a matter of fact...

A loss of morning erections or loss of sexual desire in the morning could be a sign that your testosterone is declining so you need to get 6-to-8 hours of sleep every night because while you're sleeping...

Your body produces the most testosterone and the better you sleep the more testosterone your body will produce while you sleep so if you're having trouble getting 6-to-8 hours of good quality 'testosterone producing' sleep every night - Look at 33 Secrets to a Good Night's Sleep

7. Stress Less

When you get stressed out - your body releases a "stress" hormone called cortisol that shuts down testosterone production...

Research led by Population Council endocrinologist Matthew Hardy found that stress hormones like cortisol overpower the enzymes responsible for ensuring that cells in the testes produce testosterone

Cortisol also makes you gain belly fat and you already know from #3 above that the fatter you are = you'll have more estrogen and less testosterone so...

You need to stop worrying about the little things, avoid overtraining, control your temper and look at these ways to lower stress and Being more positive can reduce your stress levels and increase Testosterone...

A recent study found that fans of a losing team had 50 percent lower levels of testosterone after their team lost and fans had up to 100% higher levels of testosterone after their team won.

Taking a natural supplement like Ashwagandha can also help reduce cortisol.

8. Take 1000-to-1500mg of Vitamin C per day

Now if you have a hard time avoiding stress - you want to start taking 1000-to-1500mg of Vitamin C per day because...

  1. Vitamin C has been shown to lower cortisol levels allowing your body to make more Testosterone and like Zinc...
  2. Vitamin C reduces the armostase enzyme that converts your Testosterone into Estrogen.

9. Workout like a man

You can force your body to produce a lot of testosterone when you...

10. Try to get Sexually Stimulated as much as possible

If you're not getting sexual stimulated or sexual aroused very much right now (especially if you're over 40)... You can dramatically boost your testosterone levels by getting sexually stimulated more often so basically...

You need to start doing almost anything you can to get a sexually stimulating 'Viagra free' erection and German scientists even found that simply having an erection causes your levels of circulating testosterone to rise significantly and look at how these other 3 studies prove how much your testosterone can rise after getting sexual stimulated...

In a study done by Ludwig Boltzmann Institute for Urban Ethology in Vienna... 10 men viewed a 15 minute pornographic film and the men's testosterone levels increased 100 percent afterwards.

Another study published by Psychoneuroendocrinology used sexually arousing films on 9 males and testosterone levels increased within 10 minutes of sexually arousal.

In a study published in the Archives of Sexual Behavior... Testosterone was measured every 15 min for 3 hours in 8 men before, during, and after the showing of a sexually explicit movie and there was an average increase of 35% in testosterone so...

Not getting sexual stimulated or aroused for long periods of time can actually decrease your testosterone levels so if you find it hard to get sexually stimulated... You can do all the other 12 things on this page to increase your testosterone which will increase your sex drive or libido making you get sexually stimulated much easier and/or...

You can take a supplement like Horny Goat Weed to make you get sexually stimulated more easier to ramp up your testosterone levels.

11. Make sure you're getting enough Vitamin A, B & E

Vitamins A , B & E (along with Vitamin C & zinc) are all essential in the production of testosterone and not getting enough A, B, & E Vitamins will lead to lower testosterone levels but... If you're eating plenty of fruits & veggies, lean meats and nuts then you shouldn't have to worry too much about supplementing with any extra A, B, & E Vitamins.

12. Don't overheat your testicles (your balls)

Your testicles need to be 94-to-96 degrees or about 2 degrees cooler than your body temperature to function at it's best and produce the most testosterone so...

If you're wearing tight underwear, tight pants, take long HOT baths or do anything thing else to overheat your testicles... You may inhibit your testosterone production so it's best to wear looser clothes like boxers to prevent overheating your balls and did you also know that...

Carrying around excess fat also overheats your testicles so look at #3 again for how to burn fat.

13. Don't Drink any Alcohol & Don't eat any Grapefruit

Even if you had only 2 drinks a day... Alcohol makes it hard for your liver to breakdown estrogen making you have more estrogen & less testosterone which will cause you to become more woman-like by making you loose facial & pubic hair, get man boobs and become impotent and...

Alcohol decrease zinc levels in your body (look at #1 again) an just like alcohol - Grapefruits can also make it hard for your liver to breakdown estrogen.

Look at these to also help increase testosterone...

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1-50 of 82 Comments

Masturbation causes gyno in teenagers...................i am 15 nd had gyno since 12 as soon as i started mast................nd i m continuing it as i hav no self control nd my gyno got worst..............iam ext fit with 4 pak abs

 by nikhil`
August 31, 2010 - 10:29

How do you exercise the PC muscle to enhance stronger erections etc.

 by Colin – Melbourne, Australia
August 27, 2010 - 12:50
Reply to Colin
August 27, 2010 - 07:41

Hey I'm Wade I'm almost 23 6 ft an like 368 lbs.
I have this porblam every day I'm like adicted to masterbating...:/
an I can get turned on at the smallest thing..
Ok problam #2
I've been out of shape for years I realy wanna get in shape...
Any tips/advice gladly taken

Also I never check my e-mail so just add my msn messnger..

Red_affender@hotmail.com...

Thanks

 by Wade
August 15, 2010 - 04:12
Reply to Wade
August 15, 2010 - 02:35
Reply to Wade

Being addicted to masterbating is more serious than some people might think. It really messes with your mind. Get help at www.xxxchurch.com. They don't judge you, they help you.

 by Jim
August 24, 2010 - 05:13

Hi, i'm 16 years old. I'm 5'9-5'10 240 pounds. I've played sports my whole life but I eat alot. I have man boobs that actually look like girls and can be gripped by hands easy. Can you tell me exactly what to eat daily or how to loose this weight

 by Russel branson – kent ohio
August 04, 2010 - 05:04
Reply to Russel branson

go here to lose the weight and weight loss will help you if you have chest fat

August 04, 2010 - 10:05

hi am from lebanon i am 16 years old i have been suffering from man breast for 2.7 years . i got into a gym but no improvement i went for a diet still no improvement . and am desperate . PLEASE HELP ME LOOSE THEM FAST

 by HJb
July 27, 2010 - 07:34
Reply to HJb
July 28, 2010 - 07:15

I am 20years old, i am 6ft.1in, i weigh 62kg, i have never ejaculated and my penis are small, all other parts of my body that are supposed to develop when was a teenager are so slow and are not rapid, i have visited several websites that deals with this but i dont get to see any solution, but when i asked a friend that is a doctor, he said maybe testosterone are very little in my body and also i am a bodybuilder, i have been carrying weight for the past 4 to 5 months and the muscle growth is very reduced and slow. what can i do..... thank you...

 by OMOTOLA – Nigeria
July 27, 2010 - 11:59
Reply to OMOTOLA
July 28, 2010 - 07:14

Hi my name is Jordan and I'm 16 years old, I'm 5'10 and weigh around 120 lbs. My voice has dropped, I'm just about done with my growth spurts, and I can ejaculate normally. But I have almost no pubic and facial hair, and almost no muscle mass. Is there something wrong with me? or can I do something about this. I would appreciate some feedback thanks

 by Jordan
July 22, 2010 - 05:46

Im 15, 5'4 and recently went to the doctor. He told me to start on the testosterone injections. I was just wondering what I should expect from the series of injections.

Thanks,
Joe

 by Joe
July 20, 2010 - 03:25

Im 16 years old, I am 5'5, weigh 135 pounds and have a baby face. What do I need to do get bigger and get rid of my baby face?

 by ny – ny
July 20, 2010 - 04:19
Reply to ny
July 20, 2010 - 05:10

Hie,thanx for the great site,I've used a couple of tips from ur site.m 27 bt hvnt grown any beard.Cn u plz advise me on what to do or what to eat?Three of my younger brothers already look older than me because m still a clear face.Plz help,I always feel down when m at home coz I I would be thinking that everyone would be talking about me.plz help

 by khue – Zimbabwe
July 09, 2010 - 06:09
Reply to khue

sorry but all i do is help you look better thru fat loss and buildign sexier muscles

i have no tips to increase facial hair

July 10, 2010 - 07:13

Hey Adrian, Im 14 5'10 And My Weight Ranges From 150-160 lbs. I Need To Get Rid Of My Chest Fat In Atleast Three Weeks, How Do I Do So.?

 by John
July 08, 2010 - 06:24
Reply to John

you're already lean so the best thing you can do is follow these guidelines for a better looking chest and/or...

since you are still young - your man boobs will eventually go away on their own

July 08, 2010 - 01:15
Reply to John

do lots of press ups and chest work out and have a good diet

 by jordan
July 31, 2010 - 09:58

I'm 30 years old and I still can't grow a full beard. I'm convinced that if I can raise my testosterone levels, I will finally be able to grow the beard I have always wanted. I remember guys in Junior High who could already grow a full beard, and they didn't even like it. Boy is life unfair sometimes. Whenever I hear some guy talking about what a pain it is to have to shave every day, it drives me absolutely nuts.

How can I increase my facial hair? And please don't tell me there is no hope, because I won't stand for it. I need hope.

 by Jack – Canada
July 05, 2010 - 03:43
Reply to Jack

Keep the hope and dont give up until you find a way.

I dont know of any specific ways to get facial hair

July 06, 2010 - 10:34
Reply to Jack

hey jack,i m deep.i m facing same problem of not growing beard.plz tell me what diet r u taking to boost up testosterone in ur body.plz reply and b in touch.

 by deep – india
July 09, 2010 - 10:01
Reply to Jack

u may think this is a dumb idea but try rubbing onions on your face...this helped my cuzin get a full beard

 by pdiddy
July 10, 2010 - 12:54
Reply to Jack

Jack I can sympathise with you as I had the same problem myself when I was younger. I only had wispy beard hairs until my early 20s and the only reason that changed was because I joined thee army and HAD to shave daily, eeven though it wasn't needed. However the truth is that the act of shaving actually encourages thicker folicle growth of facial hair. The simple fact is, shaving at least once a day, maybe even twice will soon make you NEED to shave once, maybe twice a day. Give it a go bud, and soon you'll bee complaining about having to shave just as much as all of us wino looking guys. Good luck buddy

 by Daz
July 19, 2010 - 09:57

Hey My Name Is Johnny , Im 15 years old, latino , weigh around 130 & im 5'7. I am not fat im skinny & i have chest fat. i read the articles already & tried every workout but my upper chest was getting kinda hard (im guessing it was the muscle) & my lower chest still was flabby. i eat all the foods there is but im starting to cut the junk food. i want to build it to muscle before school starts again in the fall. please help asap

 by Johnny – San Diego
July 05, 2010 - 03:04
Reply to Johnny
July 06, 2010 - 10:34

i have a problem which is really frustrating me since years,my height,muscles and bone mass is not increasing and i also have frequent erections with increased libido.is this the cause of my growth impediment.please help me i would b really thankful to u.

 by ahzam – bangladesh
June 25, 2010 - 04:08

Studies show that high levels of Vitamin D3 are associated with high levels of testosterone. If you don't get at least 15 minutes of sun, you should take a 5000 IU supplement of Vitamin D3 for that day. See the Vitamin D Council website, on why the RDA should be at least 5000 IU.

Also avoid dairy products, since the cows are injected with tons of artificial estrogen (buy organic if you have to eat dairy). So avoid cheese. Avoiding cheese and plastic contained beverages were the biggest problems for me... but if I do those things I always have plenty of testosterone.

 by Mark
June 25, 2010 - 03:55
Reply to Mark

Mark where did you find studies of Vitiman D and incressed testoserone

 by Sue – California
July 01, 2010 - 08:18

this text is verry use full ,it helps men .the person written this isreally appriciated.thanks to him.continue with good jobs

 by phk two – hyderabad
June 10, 2010 - 10:12

Hey, I'm Boyz. I observed before when I was young that I'm not normal. My acts,likes/interest, and my voice, is not like a man,and even sexual activity to a woman is not my interest. I think it is in born. As I do masturbating, I always imagine of a man also having sex with me. I read form the books that androgen level maintains behaviour of man. Now, I'm getting older, my classmates have their own girlfriends and having sex with them. I want also to be like them, to live normally and I think increasing of my androgen level will make me normal as a man also my interest to have sex to a girl. Does this article may help me?. If not, please recommend me some other ways of increasing androgen level regarding to my situation. Thank you!

 by Boyz – U.S.A
June 08, 2010 - 02:20
Reply to Boyz

There is no viable scientific evidence despite various studies on the topic that increasing testosterone levels has any effect on sexual orientation. Studies show that gay men who take testosterone therapy may have an increase in sexual desire but not any change in the object of their affection.

 by Jim
July 04, 2010 - 12:28

i am 43 and i know that when i have sex with my wife i am not really pleaseing her. i cant hold an errection and i know that my penis is to small how can i fix my problem

 by EG
June 07, 2010 - 08:29

this article says its good for men to get sexually aroused to raise testosterone.well if a woman wanted to raise her testorone levels should she also get sexually arouse or would that raise the estrogen?

 by marie – canada
June 05, 2010 - 11:40
Reply to marie

When I was doing my research i think i came across something that said that but i cant be 100% sure - i'll have to get back to you on that

June 07, 2010 - 08:44

I am 19, I don't have any problem about my testosterone and I don't have that much fat in my body, but I do have man boobs, How can I get rid of them ?

 by brad – CA
June 02, 2010 - 04:42
Reply to brad

read this guide to loosing man boobs and make sure you READ IT

June 03, 2010 - 08:08
Reply to brad

Man, first of all, you have to make sure you have low BF. Around 15% should be sufficient for those Gynos(man Boobs) to go away. If you're sitting at 15% body fat or got their after a while and Gynos are still there, get that product from any pharmacy
1- Nolvadex 10 MGs.
Take 60 MGs for the first 3 days, followed by 40 MGs for the following 4days. Continue at 20 MGs for two weeks after that. Gyno will definitely be gone by then.

 by Hazem
June 30, 2010 - 03:20

^W^ thank you! BECAUSE THE MORE TESTOSTERIONE the GRowth(hint-hint)!!! THANKYOU!!!

 by Jeremiah
May 31, 2010 - 01:22

thank you !!!!!
i needed this

 by carlos – somewhere
May 26, 2010 - 12:31

Hi,Im 21 years old and I just lost a testicle because of testicle torsion.I was good before the surgery but now I have a decrease sex drive and I feel depressed all day.I need help boosting my testosterone levels naturally with one testicle.Plz help me. I really dont wanna use testosterone therapy because Im still young.I wanna boost my drive again please help

 by Khelp Me
May 24, 2010 - 01:02
Reply to Khelp Me

all i can tell you is to employ all the tips on this page and talk to a doctor about natural way s you can increase testosterone without drug treatments

May 24, 2010 - 08:23

hi there, im 24 years old, 1.8m tall, and weigh +- 100kg's...
i have a problem, but don't know what to do...
i have 'n very soft voice, people that phone me on my cellphone or at work keep on thinking it is a women speaking back at them.
i don't know what else to do anymore, is there like something i can use to get my testosterone level higher or to use something to get my voice thicker?
it is starting to get to me when people over the phone call me ma'am, miss or lady... it is breaking down my self esteem.
i also experiencing low sex drive and can't get a full hard erection - what else can be wrong in this senario?
should i go talk my doctor, or first try some advise from you?

please help!?!?!

 by casper – South - Africa
May 20, 2010 - 10:21
Reply to casper

always talk to a doctor first

May 20, 2010 - 03:43
Reply to casper

It sounds like you have abnormally low testosterone levels. You should definately go to a doctor, as there are effective medicines to increase the testosterone levels in your body. AAS (Androgenic Anabolic Steroids) such as testosterone used in low doses in men with testosterone deficiency WILL increse your testosterone levels.

Men with normal testosterone levels who take AAS almost always use extreme doses compared to medical doses, which makes them aggressive, violent and overly competetive. It also damages their body in the long-term, especially by permanently decreasing the natural testosterone levels in their bodies, and get increased estrogen levels.

But if you use AAS for medical reasons in low doses it is to my understanding that it can be very beneficial for your self-esteem.

//Hobby doctor

 by Fredrik
June 06, 2010 - 04:57
Reply to casper

I had a similar problem, I would often be mistaken for a woman on the phone which lowered my self esteem. I was in a relationship with a strong woman who made it quite clear she wanted me to "man up" which further lowered my self esteem. Admittedly at the time I was fairly overweight. I got frustrated with myself for not being "manly" enough, which led me to being increasingly upset with those around me.
Eventually I took on a "screw you world" attitude. I became quite aggressive and needed to work out frequently to burn off the excess energy. In the end I lost around 40kg, was fitter and stronger than I ever had been, my voice deepened and I started growing chest hair.
I tried curbing my aggression because I found I was alienating people, but with that I started getting tired, depressed, gained weight, and felt like I'd lost my manliness again. I went back to allowing myself to feel aggressive again, but this time channelled the aggression into my workouts instead of taking it out on family and friends.
I've more recently changed my diet to include more red meat, eggs, and fresh vegetables and am amazed at how strong I am. And as for sex drive, well my wife's happy when I go away for a few days so she gets a break.
I've recently signed up to the military, something I never had the confidence (or fitness) to do before. I honestly feel I can achieve anything.

 by John
June 18, 2010 - 11:18

Don't eat to much fruit or vegetables fibre increases shbg high shbg= low free testosterone and free testosterone is what counts!

 by Rob
May 20, 2010 - 04:53

Hi Adrian,

Very good article which I am already using in my daily life (esp the 'get more sexual' bit which is the easiest hehe) and I was just wondering, can having more T get you bigger in size and taller in height?

Thanks!

 by Steven – UK - London
May 19, 2010 - 10:32
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