Life Style Changes to Increase Testosterone

Sometimes, you would feel you are not manly enough and wish you could have more active testosterone in your body for that purpose. There are different methods to increase testosterone in your body. In most times, people depend on specific supplements that amplify the testosterone production.  Working out intensively in the gym also pumps up testosterone levels in your body. In rare cases, some men seek the help of steroids which is highly likely to cause side effects.

If you are not in a hurry to raise your testosterone levels and don’t intend to increase it before a particular deadline, then you can achieve it without the above-mentioned methods. By tweaking your daily life routines, you can increase testosterone to your desired amount although it will take some time. The following simple and small changes in lifestyle can indeed have some significant effects on your testosterone levels.

Life Style Changes to Increase Testosterone

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Lead an active lifestyle

There is no denying the fact that active men possess more levels of testosterone than those spend their time staying idle. Athletes and bodybuilders have high testosterone levels. For the improvement of testosterone levels, it is recommended to increase your daily physical activities.

European Journal of Applied Physiology published a study which assessed possible semen and hormone differences among physically active subjects and sedentary subjects. The study came to an obvious conclusion that physically active men have a more anabolic hormonal environment and a healthier semen production as compared to sedentary men.

This claim was backed by another study which was published in The International Journal of Neuroscience which found that long-term exercises increased testosterone levels in elderly males.

If you’re already hitting the gym daily, then you can expect a decent increase in testosterone as resistance training such as weightlifting can have a significant effect on testosterone levels. It has been proven by a couple of studies published in 1998 and 2007.

In case you are obese, devoid of any physical activities, then you’ll probably be suffering from testosterone deficiency. The best way to gain the testosterone levels back is by physical activities as found by this study titled Increased physical activity has a greater effect than reduced energy intake on lifestyle modification-induced increases in testosterone.

Keep your body weight in check

Apart from the above-mentioned study published in the Journal of Clinical Biochemistry and Nutrition, there are other studies that back the claim that obesity has negative effects on testosterone levels.

The study published in Clinical Endocrinology evaluated the effect of obesity on testosterone concentrations in pubertal and post‐pubertal young males. The results of the research showed that obese males had a significantly lower total testosterone, free testosterone and calculated free testosterone concentrations as compared to lean males. Testosterone concentrations of adolescent males are 40–50 % lower than those with normal weight.

Have a diet rich in protein and fats

The food you consume has a considerable effect not only on your sex hormone but also on other hormones in your body as well. A nutritious diet rich in protein, fat, and carb can help you boost testosterone level.

A study published in Genetic Epidemiology examined the effects of dietary factors on hormone production and levels. It was found that dietary intake affects testosterone level in men. Another study came to the conclusion that men with protein-energy malnutrition suffer from testosterone deficiency.  Meanwhile, obesity can cause the same condition as well according to this study.

Journal of Applied Physiology published a study which proved that dietary nutrients are capable of modulating resting concentrations of testosterone.

You can check our previous article FOODS THAT BOOST TESTOSTERONE NATURALLY to know what food to include in your diet for this purpose.

One thing to note is that you have to maintain a balanced diet. Overeating with excess fat and carbs can have negative effects on testosterone level.

Minimize stress

Stress is something that has been passed onto through generations. It must have been very useful back in the days of hunting and medieval warfare where a quick moment of an adrenaline rush can help you survive. But in the modern days, stress and the ensuing increase of cortisol hormone can negatively impact testosterone level.

A rise in cortisol level means a drop in testosterone level. It has been proven by multiple studies. International Journal of Sports Medicine published a study titled Relationships between testosterone, cortisol, and performance in professional cyclists explaining this phenomenon.

Another study titled Acute suppression of circulating testosterone levels by cortisol in men backs the claim above.

In a study published in Annals of Behavioral Medicine, the saliva and blood samples of seventy-two male fire-fighters were assessed for a year. It was found out that as cortisol levels increased, testosterone levels decreased proportionately.

Another study which was published in Psychosomatic Medicine showed that gonadal function might be disturbed in men in case of stress-related depression.

Therefore, it is necessary to ease recurring stressful situations in your life to gain both optimal health and testosterone levels.

You can become less vulnerable to stress by focusing on a balanced diet and calm lifestyle. Yoga has been tremendously helpful for most people in this scenario.

Take vitamin D supplementation

A study published in Hormone and Metabolic Research which was titled Effect of Vitamin D Supplementation on Testosterone Levels in Men suggests that vitamin D supplementation can increase testosterone levels. It was found that there was around 25% increase in testosterone levels of all those subjects who were supplemented with vitamin D.

If you’re not from a warm country, then you have to make sure you get regular exposure to sunlight for avoiding vitamin D deficiency. If not, then there are always vitamin D supplements available in the market to help you.

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Avoid Alcohol

If you are trying to raise testosterone levels, then it is recommended to avoid alcohol intake as much as possible. There are many qualified studies that prove that frequent alcohol use can end up damaging your testosterone production and even your reproductive health.

In a study published in The New England Journal of Medicine, alcohol was administered to male volunteers to determine whether ethanol per se affects testosterone metabolism. They found out that alcohol can indeed negatively affect testosterone levels.

A study conducted in 1987 shows that the metabolism of ethanol lowers the amount of the coenzyme NAD+ (nicotinamide adenine dinucleotide) inside liver and testes. NAD+ plays a vital part in the production of testosterone and various other androgens.

Large and frequent consumption of alcohol will boost aromatase activities. Aromatase is ‘the manliness killer’ which converts testosterone into estrogen (the female hormone). A study conducted in New York proved this. Surely, you don’t want that. Beer contains phytoestrogen that can increase estrogen levels. An increase in estrogen will lead to a decrease in testosterone levels.

According to a study published in Indian Journal of Physiology and Pharmacology, alcohol abuse can lead to the destruction of testosterone molecules as result of the effects of cortisol. This study also mentions that men who are addicted to alcohol have radically lower testosterone levels and higher estrogen levels.

Get enough sleep

In more than one occasions, we’ve recommended a peaceful and calm lifestyle devoid of stress to gain some testosterone. What would be more peaceful than a decent amount of sleep?

That’s right. Improper or very less sleep can affect testosterone levels negatively. There are multiple studies that proved this phenomenon as well.

The study which was published in The Journal of Clinical Endocrinology and Metabolism concludes that testosterone increased during sleep and fell during waking.

A study titled Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy Men found that testosterone levels were decreased by 10% to 15% in healthy young men who underwent one week of sleep restriction to 5 hours per night.

Journal of Andrology published a study which showed that sleep duration was associated with androgen concentrations in men and that the evaluation of sleep hygiene may be helpful in the management of men with low androgen concentrations.


We all know the advantage of having a sufficient level of testosterone. That is why some men desperately seek various measures to boost their testosterone. But sometimes, these methods are costly and could even cause undesirable side effects. You can check our previous article The Side Effects of Anabolic Steroids which explains how steroids can damage a man’s life.

Supplements and other artificial substances can cause you extra bucks, and you might not be convinced enough to spend that much money.

Following the above-mentioned steps can indeed raise your testosterone level naturally without any additional expenses. It is by far the safest, healthy, natural and cost-effective way to pump up testosterone even though it would take some time as compared to other artificial methods.

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Yadhu Vijayakrishnan