Six Ways to Naturally Increase Testosterone Levels

ways to naturally increase testosterone

After college, my energy level suddenly dropped. After living on 3-4 hours of sleep easily for years, I found myself exhausted after a full day of work. However, I found exercising helped me regain my energy. Little did I know I was simply increasing my testosterone levels.

Guys at every age can benefit from a natural increase in testosterone. Low testosterone is associated with fatigue, depression, and low sex drive, but you may be able to take some steps to bring your levels back into range. Here are six ways to naturally increase testosterone levels:

1. Get out in the sun

Vitamin D deficiency is linked to low testosterone production. A 12-month study demonstrates Vitamin D supplementation may increase testosterone, but this finding took place in the presence of weight loss which can independently increase testosterone. The Institute of Medicine recommends tripling Vitamin D intake to 600 IU daily, but one of the best ways to get Vitamin D is to spend at least 15 minutes in the sun each day.

2. Get some sleep

Sleep has also been shown to affect testosterone levels. Consistent sleep may also be important. Fragmented sleep causes “significant delays” in testosterone rise.

3. Eat carbs

A small study showed men had greater testosterone concentrations on higher carb meals than low carb, high protein diets. While more research is needed in this area, you’ve probably felt tired and sluggish on a low carb diet for an extended period.

4. Intermittent fasting

Another area in need of more research is intermittent fasting, however the numbers show fasting for short periods increases the pre-cursor to testosterone.

5. Address vitamin and mineral deficiencies

As mentioned earlier, Vitamin D supplementation is useful in increasing testosterone levels. ZMA (Zinc Magnesium and Vitamin B6) has long been popular among bodybuilders for better sleep and for increasing testosterone. Because of poor diet habits, many guys in the US are deficient across a multitude of vitamins and minerals. The right diet and supplementation may help with healthier bodies and testosterone production.

6. Train

Testosterone levels increase after exercise, so take some time before or after going to work or class to get some time in at the gym. While testosterone levels are typically higher in the morning, training in the evening may give you a much-needed testosterone boost to finish off the day.

Be sure to watch my interview with Greg O’Gallagher from KinoBody and Chris Walker from TestShock.

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5 Responses to Six Ways to Naturally Increase Testosterone Levels

  1. Christian August 9, 2015 at 6:07 pm #

    A few annotations to your proposed methods:

    To methods 2, 3 and 4:
    All of the studies you mentioned
    ( , and

    have sample sizes of less than thirty.

    Therefore drawing hard conclusions from them, like you do under 2. (“Fragmented sleep causes “significant delays” in testosterone rise.” (quote)), is – from a statistical point of view – not justified.

    To method number 2:
    Your claim (“Fragmented sleep causes “significant delays” in testosterone rise.” (quote)) is not supported by the study. It says:

    “Our findings indicate that the sleep-related rise in serum testosterone levels is linked with the appearance of first REM sleep. Fragmented sleep disrupted the testosterone rhythm with a considerable attenuation of the nocturnal rise only in subjects who did not show REM sleep.” (quote)

    To method number 3:
    In the study you quote the subject were apparently first fed one type of diet than the other (“Testosterone concentrations in seven normal men were consistently higher after ten days on a high carbohydrate diet than during a high protein diet […] (quote)).

    This is a bad design for a study as there is no way to exclude the possibility that the first part of study (the first diet) did not influence outcomes of the second part (the effects of the second diet).

    To method number 4:
    Your claim (” the numbers show fasting for short periods increases the pre-cursor to testosterone” (quote)) is absolutely not supported by the study.

    The aim of the study was “To investigate whether short-term fasting affects the pituitary-testicular axis in obese subjects [compared to non-obese]” (quote), not to investigate your claim. It was designed exactly for that purpose (by comparing obese and non-obese subjects).

    To investigate your claim one would need a control-group that did not fast. Such a group was not included in the study. Therefore claiming that this study supports your claim is incorrect.

    Yours truly,

    • Kris Wolfe August 12, 2015 at 7:01 pm #

      I work in pharmaceuticals. According to the research we adhere to, none of these claims would stand. Most doctors would agree the only solution is testosterone treatment. However, I take supplements, and I’ve competed as a bodybuilder. Once again, the data surrounding supplements is shaky, but I think most people are looking for incremental gains and all information can be helpful…that is, if you’re open to world views outside of your science view.

      • Christian August 13, 2015 at 5:05 pm #

        Dude you have a university degree, right? So I think I can assume you know how science works, where its limits are, and how much it helps us understand the world. So don’t try to sell me this “there are other ways of knowing” stuff. You know that’s not how this game is played.

        Besides you are the one who makes supposedly scientifically backed claims. So you are the one setting the standard for what constitutes reliable evidence here. I am merely pointing out that you are mistaken on several points.
        And instead of learning from this, retracting the bad arguments and coming up with something more substantial, you try to loosen the very standard of evidence you set up in the first place.

        And no, not all information is helpful. In fact bad information – that is to say information that is directly contradicted by the facts of reality – can have very serious consequences for you and / or others, including the possibility of a preventable death. Good examples of this are the anti-vaccination movement and climate change deniers.

  2. Christian August 12, 2015 at 4:18 pm #

    Thanks for the heads-up on my comments. Makes me realize that lose interest in constructive criticism, as soon as it calls the worldview you sell into question.

    • Kris Wolfe August 12, 2015 at 6:57 pm #

      Christian: I haven’t deleted any of your comments. They are supposed to be going through the Disqus system and I just discovered last night that none have over the past few months. I haven’t seen one comment from you until now, and feel free to question anything. It’s healthy. I’m not selling any worldview, only the book coming out soon.

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