5 All-Natural Ways To Boost Your Testosterone

One of the most exciting parts of my job is the growing field of Andrology. We’ve known that testosterone (T) is important for muscle growth for years, but we’re just now learning that supplementing T may help stave off a whole host of diseases associated with T deficiency: including type 2 diabetes, erectile dysfunction, obesity, and even heart disease! (1)

For men that have low T, replacement therapy can be nothing short life-changing. But what about preventing low T? We know that a man’s serum T concentrations tend to decline after around age 25-30. What about men who may not be candidates for direct testosterone supplementation (like those still trying to have children)? Or maybe those who just don’t feel ready to go their doctor?

No worries – here are 5 straightforward ways to boost your testosterone NATURALLY – no doctor visits or prescription required!

1) Exercise and Resistance Training

Time and time again research has shown that exercise ITSELF can increase serum testosterone levels. This effect is seen most acutely with resistance training. This means weight lifting and explosive movements like those see with high intensity interval (HIIT) training. Several studies of men (and women!) have shown significant increases in testosterone after starting resistance training. (2,3,4)

In another study, obese men who started 12-week lifestyle modification program that included weight training AND dietary changes saw their serum testosterone increase over 100 points. (5) Interestingly, although restricting calories has been shown to be the biggest driver for weight loss, men who ONLY reduced their calories WITHOUT additional exercise saw NO DIFFERENCE in their serum T. This seems to support common sense that the ideal healthy lifestyle should include smart dietary choices IN ADDITION to a solid exercise regimen. Which leads me to my next point…

2) Eat Smart: Protein, Fat and Whole Foods

Although reducing calories alone may not improve testosterone levels, eating better and balanced foods ABSOLUTELY does. In order to build muscle, athletes need 0.8 grams of protein per pound of lean body weight with 0.37 grams per pound being enough to maintain muscle mass in most athletes. Protein is good for more than just building muscle mass though, as individuals who are protein deficient show significantly decreased serum testosterone levels. (6)

But you can definitely have too much of a good thing and the TYPE of protein makes a difference. One study examined weight lifters who were placed on 2 separate high protein diets, one with soy and another with whey. While taking soy, men had markedly lower testosterone levels after lifting. But with whey, men maintained their testosterone levels and actually showed a blunted cortisol response – further promoting muscle gains. (7)

Protein isn’t the only essential macronutrient, research has shown that an adequate intake of fat is essential for testosterone biosynthesis. Patients who were subjected to a fat restricted diet showed significantly decreased serum concentrations of testosterone. (8) This makes sense on a biochemical level, as cholesterol is a necessary precursor for testosterone creation. This is an important point: dietary cholesterol is essential and oral intake of cholesterol DOES NOT equal elevated serum lipids. Fat you eat doesn’t become fat on your waist.

Carbs – this is where things get complicated. Low carbohydrate diets are currently in vogue, but any athlete will tell you that an appropriately timed carb load can significantly boost energy levels. Research has shown that low carb diets do NOT drop testosterone levels and that a diet with a positive protein/carb ratio favors increased testosterone. (9,10) Bottom line: although they can provide energy and are far from being the ‘poison’ some people claim them to be, optimizing your hormonal profile seems to favor diet with only a judicious amount of carbs.

3) Don't Stress: The Role of Cortisol

Stress is bad for you, both psychologically and physically. Stress induces the release of cortisol, a different hormone that’s in many ways the opposite of testosterone. Whereas testosterone promotes muscle growth, cortisol promotes the breakdown of tissue during times of stress in order to maintain adequate serum glucose levels. (11) This is an essential part of the stress response, but can lead to weight gain, muscle loss, lower energy levels, and lower testosterone. When cortisol goes up, testosterone goes down. (12) While evaluating a group of soldiers who were on deployment, researchers found that their markedly elevated levels of cortisol directly correlated with lower bioavailable testosterone. (13)

4) Make Sleep a Priority

Poor sleep quality is associated with a number of health problems, including derangements in metabolic, cognitive, and immune function. But it can also take a toll on your testosterone levels. (14,15) In a survey of 182 shift workers seeking care for low testosterone, worse sleep was associated with a higher chance of sexual dysfunction and symptoms of low T. (16) Although total serum testosterone was unaffected in this study, others have shown that free testosterone (what your body is actually able to use) is decreased via an increase in proteins that functionally ‘hide’ it from your body’s testosterone receptors. (17) Although individual needs may vary, most adults require 7-10 hours of quality sleep. Moral of the story, put the phone down and give yourself a firm bedtime.

5) Smart Supplementation

Lastly, there are a number of over-the-counter supplements that have been show to increase serum testosterone. Dehydroepiandrosterone (DHEA) is a natural substance that is made by the adrenal glands and is an essential precursor to both testosterone and estrogen. It is readily as a supplement and it’s been shown to increase serum testosterone and improve body composition by increasing lean muscle mass and decreasing fat. (18) 50 mg per day is generally considered to be a good dose.

L-citrulline is another compound that may indirectly increase testosterone levels by optimizing sexual function. In a study of adult men with mild erectile dysfunction, daily oral supplementation with 1200 mg of L-citrulline showed significant improvement in erections, making it a good option for men with mild erectile dysfunction who want to avoid prescription medication. (19) It can also improve muscular development by improved peripheral blood flow.

Ashwagandha is one of the most well researched compounds in the supplement community. An 8 week, randomized, prospective, double-blind, placebo-controlled clinical trial showed that twice daily supplementation with 300 mg of ashwagandha increased serum testosterone almost 100 points. (20) It also improved muscle strength and recovery when paired with a resistance based exercise regimen.

Frequently found in a number of pre-workout supplements, both caffeine and creatine have been shown to increase serum testosterone. Although a number of these supplements can have questionable ingredients, products that avoid ‘proprietary blends’ are generally considered safe. After only 7 days of creatine supplementation, a trial of 20 men showed an increase in serum dihydrotestosterone (DHT) of 57%. (21,22) Creatine has also been shown to be a potent stimulator of muscle growth, improving post-workout recovery and energy production.

And that’s it! These are just some ways to improve your serum testosterone and improve your health overall. Reach out in the comments below or via social media!