How To Increase Natural Testosterone Production

May 3rd, 2007 by Paul Johnson

Testosterone is a important hormone for men and even for woman. Low testosterone will affect your mood, sex life, and health. After 18 is when testoerone levels start to slowly decline in men. Some men in their 20′s or 30′s can have low testosterone levels, called hypogonadism. Hypogonadism can be caused from various causes including; undescended testicle, a testicular injury, a pituitary gland disorder, or prescription drugs.

Testosterone is extremely important for bodybuilders, because it is the main anabolic hormone in the body. Nothing contributes to muscle building like testosterone levels. It’s important to note that testosterone artificially given, will only hurt you in the long run. Your body will stop producing it naturally and your testicles will “shrivel up”. Long term steroid abuse can permanently effect your natural testosterone production.

Women bodybuilders should not be afraid to naturally increase their testosterone levels. It will improve their confidence, energy, and sex drive also.

How to maximize natural testosterone production:

- Excercise regularly. If your a bodybuilder you should be doing this already.

- Make sure your diet is high in good fats, such as monounsaturated found in nuts such as peanuts and walnuts. Adequate omega 3 fats is crucial. They are found in walnuts, fish, and flaxseed.

- Give your body adequate rest. Get 8 hours of non-interrupted deep sleep everyday. Go to sleep at the same time everyday so you don’t interfere with your circadian rhythm.

- Avoid long term consistent calorie restriction, which can cause lower testosterone levels.

-Through dieting and weightlifting, keep your muscle mass high and body fat% reasonably low. Fat cells in the body elevate estrogen, which can reduce your testosterone levels.

- Avoid overtraining.

- Get adequate zinc in diet. Zinc is a hard mineral to absorb and many people are deficient in their diet. Zinc plays a crucial role in maintaining optimum testosterone levels and is the main basis for the supplement ZMA. Sometimes a multi-vitamin is still not enough for getting enough zinc due to inferior zinc form and because of the extra requirements by active athletes. Therefore bodybuilders often notice a improvement in sleeping and testosterone levels, when taking an additional zinc supplement.

While some believe that squats and deadlifts help increase testosterone levels long term, it is more complicated then that. There is a temporary increase in testosterone during and after resistance excercise, but testosterone levels will then quickly drop below normal for about a day or 2. Then testosterone levels will come back to normal. Resistance training will help maintain or give a small boost to testosterone levels long term, only as long as you aren’t overtraining. Excessive weight training or not giving your body breaks every few weeks, will actually cause lower testosterone levels. Testosterone levels drop from overtraining because of higher levels of cortisol, a hormone released from resistance excercise.

Diet seems to play a bigger role in maintaining testosterone levels. In a study published J Appl Physiol. 1997 Jan;82(1):49-54 on individuals doing resistance training under various diets. The testosterone levels temporarily increased post resistance excercise in all groups, but the true correlation between the groups resting Testosterone levels, was actually due to their diet(fat intake).

  1. Amazon Herbs on March 15th, 2008

    I would like to see a reference to a source where they found that certain fats cause an increase in the production of testosterone. I do know that those fats are important to the brain, skin and arteries.

  2. admin on March 16th, 2008

    The study I referenced at the end shows that fat intake increased testosterone. There is plenty of other studies out there, as its pretty established scientifically that fats play a crucial role in maintaining healthy testosterone levels.

  3. no shit on June 9th, 2008

    no shit amazon herbs your an idiot. yeah ill eat lettuce all day and my T will skyrocket!

  4. muhammad.saad on July 3rd, 2008

    how can gane muscle mass maximum in one month . natruly.

  5. Rob on September 27th, 2008

    “I would like to see a reference to a source where they found that certain fats cause an increase in the production of testosterone. I do know that those fats are important to the brain, skin and arteries.”

    Read anywhere, that any doctor, study, knowledge in a book, wikipedia has noted, and you will find that cholesterol is used to produce testosterone. Why do you think ronnie coleman has like 1 litre of egg whites for breakfast, and biggest plate of fried chips with his lunch?

  6. best testosterone booster on November 21st, 2008

    Here are some foods that will increase testosterone

    Avocado
    Bananas
    Raw Oysters
    bananas

  7. Adam on December 9th, 2008

    Eggs whites don’t contain cholesterol though, so an egg’s worth, a liter or 3 kilos of egg whites won’t make much difference.

  8. Doug on January 2nd, 2009

    This is good stuff – this is what I’ve been looking for.

    It’d be interesting if you put together a seperate list of things that cause reductions in testosterone. I think alcohol is a key one and you already mention body fat. Anymore?

  9. Chris on March 27th, 2009

    I went on an extreme low carb diet for 90 days, to lower my cholesteral and lose weight. My cholesteral level was 427, and my weight was 260 at 6’2. I lowered the cholesteral to 166 and the weight to 220 in the 90 days, and guess what? I am STILL suffering from a total lack of testosterone production. I am having to have a 400 mg injection every two weeks, and using maximum mg gel every day. I am still testing below normal. My Doctor(s) refuse to believe or admit that the low T has anything to do with the diet. I have been tested for a pituitary tumor, founf clean. next week, I start going to an endocrinologist for further testing. Big up’s to “fat and happy”!!!! I had no problems before the damned diet.

  10. bodybuilding on May 15th, 2009

    This is a great article something alot of men should read, too many guys dont have enough zinc in there diet

  11. Ali on July 29th, 2009

    well, i guess mine is all dropped.
    what will happen after it “shrivel up”?? can it be restored to normal?
    cause im 18 and pretty much scared over here, i did overtrained once which caused ED for a week or 2, no i get erection but no jerking off :S
    but what now?
    am i doomed?

  12. ralph on August 27th, 2009

    Sir;
    testosterone injuctions cause the testecles to shrink and eventually dissappear, requireing you to need the injections the rest of your life. my doctor told me this. God bless…

  13. Dave on September 15th, 2009

    I have tried a product called M-Drive for men, it has increased my levels a lot! I was struggling to find a cure just like Chris mentioned, I think I have found the solution.

  14. joe on November 22nd, 2009

    Smoking too much weed will getcha.

  15. Kaleb on January 1st, 2010

    Ummm… ok. I’m confused with the whole ‘fat’ thing: it was mentioned that fat cells increase estrogen levels, which lower testosterone levels. So how can it be said that fat cells increase testosterone levels, given what was first said about estrogen? does anyone else see this self-contradiction?

  16. Mark McG on January 13th, 2010

    The best option is to use a natural testosterone booster. These are made from all natural ingredients, and other than allergies, and no side effects have ever been reported. The most popular natural substances for building testosterone is Tribulus Terrestris. I have been using the Dr Max Powers Testosterone Boost for the last 3 years on and off, and I love it because there are no side effects and its completely nattural tribulus. I had a great response to it.

  17. bigz on March 24th, 2010

    hey guys wats up just to give u a little info i been in the buisness for awhile now and to increase your natural testerone you should go on a low carb hight protein diet with 5 days on of liftin and two days off u should take of days in between to get rest and rebuild the muscles. foods high in saturated fat sugars sodionm are the enemy. also booze such as beer and hard alchi wont help and decrease it. red wine is the best choice foe helping natural testerone here are some foods to eat to help/
    protein shakes
    oysters
    banana
    almonds
    peanut butter
    lean red meat
    grilled chicken
    fish
    dailey multi vitamin high in zinc
    also try to eat small meals a day at least five
    thats it thanx guys

  18. Psiloman3 on January 25th, 2011

    Onions, Cruciferous vegetables, olive oil and exercise help boost testosterone.