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...
- 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 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.
Look at these to also help increase testosterone...
- Fast Muscle Building Tips
- Better sex workout tips for men
- Workouts & Exercises for bigger arms, chest & shoulder muscles
- The 7 best muscle building foods & supplements to eat
- How to get rid of man boobs
- Testosterone for Life: Recharge Your Sex Drive and Muscle Mass
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
How do you exercise the PC muscle to enhance stronger erections etc.
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..
Thanks
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.
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 
go here to lose the weight and weight loss will help you if you have chest fat
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
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...
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
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
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?
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
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
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.?
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
do lots of press ups and chest work out and have a good diet
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.
Keep the hope and dont give up until you find a way.
I dont know of any specific ways to get facial hair
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.
u may think this is a dumb idea but try rubbing onions on your face...this helped my cuzin get a full beard
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
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
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.
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.
Mark where did you find studies of Vitiman D and incressed testoserone
this text is verry use full ,it helps men .the person written this isreally appriciated.thanks to him.continue with good jobs
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!
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.
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
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?
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
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 ?
read this guide to loosing man boobs and make sure you READ IT
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.
^W^ thank you! BECAUSE THE MORE TESTOSTERIONE the GRowth(hint-hint)!!! THANKYOU!!!
thank you !!!!!
i needed this
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
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
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!?!?!
always talk to a doctor first
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
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.
Don't eat to much fruit or vegetables fibre increases shbg high shbg= low free testosterone and free testosterone is what counts!
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!
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