14 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), liver, seafood, poultry, nuts
& seeds 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…
- You can eat more RAW cruciferous vegetables like broccoli, cabbage, and cauliflower because
cruciferous vegetables contain a chemical called diindolylmethane (or DIM)
that helps your body get rid of excess estrogen and… You can supplement with DIM to flush out excess estrogen
or eat these other sources of cruciferous vegetables like Brussels sprouts, bok choi, radishes, turnips, collard greens, and kale and…
- You can Eat more fiber to naturally cleanse your body and flush out toxins that cause you to have excess estrogen (like the xenoestrogens from #5 below) - Most fruits & vegetables, nuts & beans are all high in fiber and…
- You can also supplement with Red grape skin extract (resveratrol) to help your liver remove excess estrogen.
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…
- Eat more organic fruits & vegetables that are free of pesticides and if you do buy your fruits & vegetables at a regular grocery store… Make sure you wash them to lower your chances of consuming any xenoestrogens and…
- Eat more naturally raised meats instead of eating beef, chicken, pork and even milk that was raised using artificial growth hormones and steroids and…
- Use glass products to store food & water instead of plastic since plastic products tend to produce xenoestrogens that'll get into your water & food especially when heated and… Even some canned foods contain plastic coatings that contain xenoestrogens and…
- Don't use any perfumes, colognes, or air fresheners that have parabens listed as one of the ingredients. Parabens are xenoestrogens.
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…
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 100 ways to lower stress and Being more positive can reduce your stress levels and increase Testosterone…
Taking a natural supplement like Ashwagandha
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
- Vitamin C has been shown to lower cortisol levels allowing your body to make more Testosterone and like Zinc…
- 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…
- Do Compound exercises that train several large muscle groups like Power Cleans, Squats, Bench presses, Deadlifts, Chin-ups, Dips, and Military presses and you can still do isolation exercises like triceps extensions, bicep curls or chest flyes for definition but if trying to boost your Testosterone and build more muscle quickly - stick with compound exercises and…
- According to a Swedish study… To get the biggest boost in testosterone when you do your compound exercises… Make sure you use heavy weights that will allow you to only do about 3-to-5 reps per set and you want to do about 5-to-8 sets of each compound exercise you do but…
- You also want to limit your workout time on those compound exercises to 1-to-2 hours so just do only 1-to-2 compound exercises followed by a few optional isolation exercises twice a week (Mon. & Thur. for example) and as for burning fat…
- Avoid 'sissy cardio' where you walk or run for long periods of time and start doing Manly Cardio workouts like Hill sprints and intervals 3-to-4 times a week and limit your long duration sissy cardio workouts to only 2 times a week and…
- Make extra sure that you rest harder than you work out because overtraining leads to more cortisol and lower testosterone (see #7 again) and you may need to get 8+ hours of sleep to allow your body to recuperate and produce more testosterone after you workout like a man (see #6 again) and…
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…
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
11. Make sure you're getting enough Vitamin A, B & E
Vitamins A 
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.
14. Boost Testosterone 40% with D-Aspartate
D-Aspartate is an amino acid that's produced in your pituitary gland and your testicles (or your balls) and it boosts the production of testosterone plus…
D-Aspartate also increases sperm production and the Journal of Reproductive Biology and Endocrinology reported that men taking 3 grams of D-Aspartate every morning increased their testosterone by 40%
Make sure you also see…
Low testosterone symptoms - How to check for Low testosterone
Get bigger arms, chest & shoulder muscles
Top 9 ways to naturally increase your HGH
The 7 best muscle building foods & supplements to eat
Foods high in Zinc &…
You may want to also see…
3 ways To Make Your Penis Look Bigger
How to last longer in bedMost importantly, make sure all of your environment is SMOKE-FREE, free of toxic tobacco smoke, which contains more than 7,500 chemicals, many of them are carcinogenic and/or poisonous.
Help ban all smoking, everywhere, now!
May 19, 2013
"making you loose facial & pubic hair"
****************************************************
It's LOSE, idiot, not "loose!"
May 19, 2013
you should take a homeopathy medicene :
damiagra drops and damiayana plant which will increse your erection in one month and you should take this medicene for 6 months continiously
and also do not sex for 1 month. also do not masterbate for 15 days , after 15 days you can check your erection by masterbation.
May 25, 2013
I have very poor penis erections. There is always pain in my testis. Very very poor penis erections.
March 09, 2013
you should take a homeopathy medicene :
damiagra drops and damiayana plant which will increse your erection in one month and you should take this medicene for 6 months continiously
and also do not sex for 1 month. also do not masterbate for 15 days , after 15 days you can check your erection by masterbation.
May 25, 2013
There's a reason why porn stars have the highest vitality (excluding STDs).
Sex promotes something called endorphins. Put simply, this hormone really reverses your aging.
I look 32 and I'm 40..and I have plenty of sex, along with ensuring an essential diet (fish oil, green tea, etc - already mentioned above).
Stress, however, is the number one killer...
February 06, 2013
Zinc is prime factor for improving testosterone level...
January 21, 2013
i have a 4% test level i never get sexual erges any surgestions took steds once trying do anything to gain it bk but not succeeding
February 19, 2013
First take a good look at "Your Brain on Porn". Then do everything else he says, just don't do the porn.
January 07, 2013
wow just got aswers......nice article
January 02, 2013
There is some good advice here and a lot of hot air.
1. Masturbation has nothing to do with reduced anything. An ejaculation is an ejaculation.
2. Watching porn has no effect on reduced testosterone. If you are addicted to porn, that's something else and there are groups to help you (Sex Addicts Anonymous; no joke)
3. Working out with weights helps a lot.
4. Long distance running can lower your testosterone if you do too much of it. So just keep an eye on your distances.
5. Zinc and Omega-3 fatty acids plus Vitamins D and C helps a lot.
6. Start massaging your penis daily. JELQUING. Get the flow of blood going into it DAILY. Like milking a cow, gently pull the blood into the blood filling chambers. If you keep this up, you will also notice harder, stronger erections.
7. Talk to hot girls. Even if you don't ask them out. Talking to them gets your testosterone production going. Plus, you'll get in the habit and it will become easier.
8. Jerk off at night before bed if you don't have a girlfriend. If you have one, screw her EVERY NIGHT. Do whatever you can to get it going.
9. If you take a supplement, don't take more than 50 mgs or you could experience side effects. And don't keep it up for more than three months.
10. Wear boxers, not briefs.
January 01, 2013
"9. If you take a supplement, don't take more than 50 mgs or you could experience side effects. And don't keep it up for more than three months."
Keep in mind that supplemental compounds have very different recommended dosage ranges. And also that many are in micrograms and grams.
February 04, 2013
I'm already 40, been watching porn and having sex with many ladies and I gotta tell ya: Everyone still tells me I still look 32. I'm healthy and I feel great. Sex is beneficial and just downright fun! And I take a crap load of Fish Oil...
That's probably why I don't have a gf. Because they will stop having sex (yes guys, women do get bored of sex because they are more romantic than you).
February 06, 2013
Porn, objectification of women, multiple sexual partners - these things all rob you of authentic masculinity. We become pleasure-seeking cowards that stand for nothing. REAL MEN stand for principles and do not cover up their insecurities with immature sexual tomfoolery. And they are not impressed by stories of men who are at the age of fatherhood acting like teenage boys.
April 11, 2013
Hey dumbasses! All you have to do is exercise 3x per week, take some vitamins and don't eat like a fucking slob and drink 6+ beers per day and you will have a good weight and a hard dick.
Not brain surgery here deutsche bags.
December 08, 2012
What's a 'German' bag??
January 03, 2013
Grammar, not even once.
January 05, 2013
You were right up until the part of the 6+beers a day. That's not cool. Your erection will fail in the end.
February 06, 2013
RIP English language.
March 23, 2013
HI I’M 21 AND FROM SINCE I WAS 14 IN HIGH SCHOOL I MASTURBATE DAILY AND I’M ADDICTED NOW
I’M SLIM AND MY WEIGHT IS ONLY 52 KG.
IT’S NOT LIKE I FEEL LOW ENERGY AND I CRAVE SEX, PORN, MASTURBATION, BUT I EJACULATE IN LESS THAN A MINUTE BUT NOW I BELIEVE I'VE LEARNT MY LESSON AND I'LL DO ANYTHING TO IMPROVE MY BODY AND TESTOSTERONE LEVEL .PLEASE I NEED HELP.EMAIL ME
December 02, 2012
email me majinvegeta964@yahoo.com ill explain everything u need to know no bullshit i promise..
December 17, 2012
The basic ingredients for testosterone are zinc, vitamin D, cholesterol, with selenium and magnesium being present as well. Research suggests that an amino acid called N acetyl cystein can be beneficial to increasing glutathione in the testes which makes for healthier teste function and increased testosterone. Sleep is critical. Excess alchohol or body fat do not compliment testosterone production Exercise in proper amounts has been shown over and over to raise T. Moderate amounts of porn and or masturbation are probably fine, but porn induced erectile dysfunction is real. Erectile dysfunction is not fun, it's crushing. Erectile dysfunction can be caused by many things aside from low T. Man up and see your doctor if all else fails. Garlic and vitamin C together have been helpful for me, for what it's worth.
November 21, 2012
Maybe some of you guys should just work out. Masturbation doesn't have anything to do with it, he says to stimulate yourself as much as possible. But, just maybe, if you'd work out a little bit instead of wanking off so much you'd notice some muscle growth! GENIUS!
November 13, 2012
The most effective cure I have tested is fish oil from salmon. Take 3 to 5 servings of salmon a week to see improvements. Real fish gives better results than pills.
Good luck
September 24, 2012
yes i agree, Every week i go to fisher market to get fresh Salmon head to make it curry.... after couple of months i seen really really improvement... don't use any artificial medicine all having some side effect... oily fish helps a lot!
GOOD LUCK!
January 05, 2013
What abot Tribulus terrestris?
September 23, 2012
Good Day,
I have been Following Adrian's Ideas and I have lost over 75lbs. Anyone wanting and needing free advice online here is the place to do it and Adrian will try and help you out as much as Possible.
This Guy Rocks his ideas and online info is top of the line and just a pleasure to read and study time again - over and over.
So once again Thank you to Adrian for a Top Notch Website and Info.
Hats off to you Adrian,
Thank you,
Captain Jeffrey
September 08, 2012
I am experiencing similiar problems as above.My question though is how do i overcome this
September 08, 2012
Hello Sir, I admire the knowlegeable discussions on this page.
I need help on my condition i.e., I am 25, and masturbating continuouly for the last 12 years. My height is 5'8" and weight 64kg.
I have started hair loss and its visible now. I havent visited any doctor for this .I think its because of DHT. Could you please guide me to overcome my situation and to maintain the present count of hairs. In addition my father also experieced hair loss when he was 35 yrs old. Thank you.
September 07, 2012
what advice do you have for an 82 year old man low in testosterone?
September 07, 2012
your best bet to raise testerone is to avoid masturbation/porn/orgasm for 90 days. seriously.
its called rebooting. once you cut it out for 90 days, you brain will raise it to the correct levels.
plus, women know when a guy is super fertile ;-)
check out:
changed my life.
September 03, 2012
thank you.
October 29, 2012
HI IM 21 AND FROM SINCE I WAS 14 IN HIGH SCHOOL THE FIRST TIME I HEARD MY FRIENDS TALK ABOUT MASTURBATION AND I WENT HOME AND TRIED IT AND FROM THEN IM ADDICTED
I MASTURBATE DAILY FROM THEN MAYBE ITS ABOUT 370 - 400 DAYS OUT OF THAT 7 YEAR PERIOD I GO WITHOUT MASTURBATING THAT'S SO MESSED UP, MY SISTER TEASE ME THAT I LOOK SEXY AND I DONT HAVE A MANLY FACE I HARDLY HAVE FACIAL OR CHEST HAIR.
IM SLIM BUT I STILL HAVE BELLY FAT , I WEIGHT JUST 140 LB I HARDLY DO SPORTS ANYMORE AM WEAK I JUST LAY IN BED 75% OF THE DAY, I ONLY CAN KEEP MY PENIS STANDING FOR A FEW MINUTES, WHATS THE NORMAL MANS PENIS CAN STAY ERECTED.
I HAVE 2 YOUNGER BROTHERS AND THERE ARE MORE MUSCULAR AND STRONGER THAT ME IF I COULD GO BACK
I HAVE LOW ENERGY BUT I CRAVE SEX, PORN, MASTURBATION, I EJACULATE LESS THAN A MINUTE BUT NOW I BELIEVE I'VE LEARNT MY LESSON AND I'LL DO ANYTHING TO IMPROVE MY TESTOSTERONE LEVEL I LOVE MY GIRL AND I WANT TO PLEASE HER BEFORE SOME ONE ELSE WILL, PLEASE ANYONE I NEED HELP EMAIL ME TAP2TAP2@GMAIL.COM
September 03, 2012
Estrogen levels can't naturally take over testosterone, this is only possible if genetic engineering is done. This is the lie that has made people hate others that are victims of the clinical disease known as obesity, which is caused by Artificial eating, instead of a natural eating. Greco-Roman civilization turned homosexual among other things because of these backward notions. So much that they would show others and posse. Much like you are doing in your Facebook photo.
Study is not done in a day I have done research on this for upwards to ten years. If you would like to know some more please email me I will be more than happy to answer your questions.
August 06, 2012
I actually would like to learn more. Please :D I'm pretty much at a dead end here.. My email's jessieaponte101@gmail.com
August 24, 2012
hi mario, can you give me more info onhow to boost t levels naturally?
October 23, 2012
I did not understand what you ment hear?Greco-Roman civilization turned homosexual among other things because of these backward notions
April 25, 2013
I am ready to anything to loose my manly boobs...actually i havent understood concept of production of testosterone......i am great addict of masturbation.....i have done masturbation daily 2 times for 1 year...now anyhow i have achieved contro on myself and now i do weekly.......i mean to say that i am capable of producing sperm within hours....then i shouldnt have any problrm of testosterone....but why i am having boobs.......my frnds do tease me dat i should wear a bra....
My weight is 84 kg...but i do excercise of 50 pushups dailly....my cheast is broad.....and if some one sees me from back i look very sexy...but in front my chest fats are too much.....now the last thing i will be trying is to stay hungry for 5 days.....only with water..if i doso then my prblm will get over????......
August 05, 2012
...so I need to masturbate more? Ok, I'll drag my nuts across the carpet a few more times each day even though that static electricity stings.
August 05, 2012
...so I need to masturbate more?
OK-I'll drag my nuts across the carpet a few more times each day even though that static charge is painful.
Well that takes care of any free time I have.
August 05, 2012
50 yr old male. Retired Military, remaining physically active through cardio-workouts @ 40 mins 3 times per week. Keeping body fat and weight in check. Fried/fatty foods only on weekends. Alcohol only on weekends. I feel all this contributes to my healthy sex drive with out the need for supplements of any kind. Oh yeah and my 50 year old wife of 20 years keeps herself looking good too.
August 02, 2012
I wont overheat my balls by dipping them in boiling water anymore. I guess I'll try dipping them in ice water now!
July 31, 2012
I'm kinda disturbed by how the author seems to assume that we don't know what “testicles” means. xD Sorry, couldn't help it.
July 23, 2012
I felt the same way. Did this author suddenly think that he was addressing a bunch of dumb asses. How insulting. News Alert! Almost every man over the age of 13 knows what testicles are!
July 29, 2012
HAVE YOU LOOKED AT SOME OF THESE POSTS. THEY ARE MOSTLY DUMB ASSES.
February 16, 2013
Cut the nagging. 'Balls', so what. Forget it and move on. Don't be a pansy.
March 23, 2013
Does frequent masturbation decrease testosterone levels?
July 18, 2012
yes, it does. i am a victim :(
July 19, 2012
Yeah it does my makes you go blind and you have hair growth on the palm of your hands
July 31, 2012
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