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Home  /  OSL Blog  /  How to Increase Testosterone Naturally

How to Increase Testosterone Naturally


Key Takeaways

  1. Testosterone influences every system in your body, not just your ability to build and preserve lean mass.
  2. As you age, your T levels decrease. Simple lifestyle changes, such as limiting stress and training smarter, can help restore your hormonal balance.
  3. Women need testosterone too, but in smaller amounts. This hormone supports bone strength, athletic performance, and reproductive function.
  4. Weight gain, smoking, heavy drinking, and other lifestyle factors all can affect testosterone production.
  5. Anabolic steroids and hormone replacement therapy are not an option. They both carry potential side effects ranging from gynecomastia to liver damage.

Feeling tired and sluggish? Do you keep gaining weight for no obvious reason? Perhaps you’re also experiencing a drop in libido? Your testosterone levels might be the culprit. 

As you age, your body begins to produce less and less testosterone. Once you reach your 40s, your T levels will decline by about 1% per year.

Alcohol consumption, smoking, stress, poor nutrition, and sleep deprivation can accelerate this process. 

But it doesn’t have to be this way. If you’re wondering how to increase testosterone levels and feel like yourself again, we’ve got you covered. 

Man can't sleep

Recent studies point out that declining T levels are more likely due to lifestyle habits rather than aging.

Obese men, smokers, and those struggling with depression, for example, tend to produce less testosterone, according to the Endocrine Society.

There are steps you can take to bring your hormones back into balance and regain your vitality. 

So what does it take to increase testosterone naturally? Should you work out more often, change your diet, or try hormone replacement therapy? Read on to find out! 

Why Is Testosterone Important for Men? 

Testosterone, the primary male sex hormone, affects every aspect of your health. It not only gives men their strong bodies and sexual characteristics but also influences their mood, metabolism, and behavior.

It plays a key role in red blood cell production, body composition, muscle growth, and reproduction, among other functions. 

Muscular upper torso

This hormone is directly involved in sperm production, heart function, fat metabolism, and sexual behavior. Your strong muscles, deep voice, and manly behavior are all due to testosterone.

The female body produces this hormone too but in smaller amounts. In women, testosterone is converted to estradiol, the primary female sex hormone. 

According to a recent review, the role of testosterone goes beyond androgenesis. Researchers are studying its effects on cardiovascular function, bone health, and general well-being.

Man inspecting his bicep flex

This hormone keeps your bones strong, helps build and preserve muscle, and promotes mental health. 

In one study, older men who took testosterone supplements for six months experienced significant improvements in body composition and insulin sensitivity compared to the placebo group. 

This hormone facilitates hypertrophy aka muscle growth while helping your body burn fat more effectively. It also influences sexual behavior, bone strength, and ovarian function in women. 

Testosterone and Sports Performance 

Testosterone and athletic performance go hand in hand. Your body needs this hormone to build mass and strength, burn fat, and function of its peak. 

Furthermore, testosterone influences certain behaviors, such as aggression and competitiveness. These personality traits can give you an edge at your sport of choice. 

A 2012 review published in the journal Hormones and Behavior assessed the relationship between the male sex hormone and sports performance. As the scientists note, this hormone supports athletic performance through both its anabolic action and its effects on behavior. 

Man running intensely

Athletes with high testosterone levels are more motivated to compete, as noted in the above review. This effect was observed in men and women alike.

Furthermore, testosterone is linked to increased dominance and risk-taking, reduced perception of negative emotions, and enhanced visuospatial abilities. 

It’s no secret that many elite athletes abuse testosterone to gain a competitive edge.

This hormone has the ability to increase power and strength, tissue oxygenation, aggression, and other physical and psychological attributes required in sports. 

3 types of Performance

However, it’s one thing to take anabolic steroids (AAS) and another thing to maximize your body’s natural testosterone production. 

A high-fat, high-protein diet, adequate rest, and heavy lifting with an emphasis on compound movements can all increase testosterone. 

Sports supplements may help too. Testosterone boosters, for example, work with your body, not against it — as AAS do, but we’ll discuss that later.

Does Testosterone Help You Lose Fat? 

As mentioned earlier, testosterone influences your metabolism and hence your ability to lose weight. This hormone acts in two ways:

  • Suppresses fat storage and fat uptake while increasing the number of beta-adrenergic receptors responsible for fat burning
  • Stimulates protein synthesis, leading to muscle and strength gains 

Normal testosterone levels help keep your metabolism up and make it easier to maintain low body fat. Furthermore, they support immune function and may decrease your risk of all-cause mortality. 

Fit person pinching belly fat

Low testosterone has the opposite effect, as reported in the journal Dialogues in Clinical Neuroscience. This condition affects metabolic health, leading to insulin resistance, diabetes, and weight gain. 

To put it simply, testosterone influences your body’s ability to burn calories and use glucose for fuel. 

What Does the Science Say? 

The relationship between testosterone, body composition, and metabolic health is well-documented. 

For example, a meta-analysis involving over 1,000 subjects has found that lean body mass increased by nearly one-third and body fat decreased by 6.2% in those receiving testosterone treatment. The results were published in the journal Clinical Endocrinology

Science and Testosterone

A smaller study assessed the effects of testosterone on body composition and muscle strength.

Male subjects who received 200 milligrams of testosterone enanthate once a week for six months experienced a 16.2% reduction in fat mass and a 91.1% increase in serum testosterone levels.

Their lean body mass increased by nearly 10%. 

The results were quite surprising, considering that the study participants were not athletes or gym-goers. In fact, they didn’t exercise at all. 

Testosterone Infographic

According to the European Journal of Endocrinology, testosterone supplementation may help improve body composition and glucose metabolism in healthy individuals as well as in those with metabolic disorders. 

Higher T levels are associated with reduced fat mass, decreased insulin resistance, and lower fasting blood sugar. On top of that, this hormone promotes lean mass gains. 

What’s Wrong with Anabolic Steroids? 

The above studies — and others — involved the use of testosterone enanthate and other forms of synthetic testosterone. However, this doesn’t mean that anabolic steroids are safe or recommended by the medical community. 

First of all, most studies and clinical trials use prescription testosterone. The stuff you buy online or from your gym buddies may be counterfeit. The truth is that you don’t really know what’s inside the bottle. 

Steroids

For example, the Israel Police has recently closed a pirated lab producing and selling fake testosterone depot under the Bayer label. 

Side Effects

Second, anabolic steroids carry potential health risks and may cause toxicity. Common side effects include:

  • Hair loss
  • Infertility
  • Erectile dysfunction
  • Acne and oily skin
  • Low libido
  • Testicular shrinkage and atrophy
  • Gynecomastia (enlarged breasts)
  • Aggression
  • Irritability
  • Mood swings
  • Anxiety and depression
  • Elevated cholesterol levels
  • Hepatic steatosis (fat accumulation in the liver)
  • Jaundice
  • Acute renal failure
  • Insulin resistance
  • Glucose intolerance 

Anabolic steroids can also impair immune function, increase the risk of rhabdomyolysis, and stimulate tumor growth. When used in large doses or for long periods, they may cause neurotoxicity, psychosis, mania, and other mental problems. 

Women who take AAS may experience:

  • Body hair growth
  • Amenorrhea
  • Dysmenorrhea
  • Hair loss
  • Breast atrophy
  • Clitoris hypertrophy
  • Acne

Another drawback of anabolic steroids is that they shut down natural testosterone production. It can take months or years to bring your T levels back to normal after a few cycles.

That’s why athletes resort to post-cycle therapy (PCT). 

Although PCT may help restore your hormone levels, it won’t reduce the damage caused by AAS. Liver disease, high cholesterol, testicular atrophy, and other common issues won’t go away during PCT. 

Man pained on side of bed

Luckily, there are safer ways to increase testosterone levels and build lean mass. For the start, change your diet and workout routine. Consider using natural testosterone boosters, such as Old School Labs’ Vintage Boost™

Our formula contains a unique mix of pro-testosterone and estrogen-regulating ingredients that balance your hormones without affecting your health.

On the contrary — you’ll recover faster from training, lift heavier, gain muscle strength, and enjoy a better sex life.

The Scary Side Effects of Low Testosterone

Muscle loss and diminished strength are not the only reasons why it’s necessary to address low testosterone. 

This condition can affect your mood as well as your sex life, libido, fertility, and mental health. You may lose your hair, have trouble building mass, and find it difficult to fall asleep. 

Tired Man On Couch

When your T levels are below normal limits, you may lose your interest in sex. On top of that, you’ll have a hard time preserving lean mass and losing fat.

Low testosterone promotes visceral fat gain, putting you at risk for insulin resistance, metabolic syndrome, heart disease, and diabetes. 

Other warning signs to watch out for include:

  • Depression
  • Low energy
  • Fatigue
  • Poor mental focus
  • Joint pain
  • Mood swings
  • Difficulty maintaining erections

Maintaining normal testosterone levels is just as important for women as it is for men. Testosterone deficiency can affect female health, leading to bone loss and fractures. 

Osteoporosis, low libido, vaginal dryness, reduced sexual pleasure, fatigue, and memory problems are all common symptoms of low T levels in women. 

What Is a “Normal” Level of Testosterone? 

Testosterone production fluctuates over the years. In general, it reaches its peak during adolescence and early adulthood. 

Young Person Working Out

Let’s see what “normal” testosterone levels should look like: 

Men

  • 15-16 years: 100 to 1,200 ng/dl (nanograms per deciliter)
  • 17-18 years: 300 to 1,200 ng/dl 
  • 19+ years: 240 to 950 ng/dl 

Women

  • 15-16 years: 7 to 75 ng/dl
  • 17-18 years: 20 to 75 ng/dl
  • 19+ years: 8 to 60 ng/dl

As the experts at Harvard Medical School note, testosterone production is highest in the morning and lowest in the evening. For this reason, it’s recommended to get your T levels checked soon after waking up. 

How to Increase Testosterone without HRT or AAS 

Testosterone deficiency is a global concern. Men worldwide have significantly lower T levels than those living decades ago.

The modern diet combined with a sedentary lifestyle, smoking, binge drinking, and stress are all contributing factors. 

Tired Man at Work

According to a 2018 research paper in the European Journal of Endocrinology, men with the most pronounced decline in testosterone levels have the highest mortality rates.

But you can balance your hormones starting today

We’ve already discussed the dangers of anabolic steroids. Hormone replacement therapy isn’t safer either as it may increase your risk of heart attacks, blood clots, infertility, gynecomastia, and stroke. 

So, are you ready to take the steps needed to boost your T levels? The results won’t show up overnight, but it’s worth the effort. Let’s start with your diet. 

1. Fill Up on Saturated Fats

A diet high in saturated fat, protein and cholesterol promotes higher testosterone levels. 

Yes, we know — you may be thinking that cholesterol and saturated fats are bad for health. The truth is that it depends on how much fat you eat and what your overall diet looks like. 

Foods with Saturated Fats

Cholesterol is a precursor to testosterone and other steroid hormones. Contrary to popular belief, dietary cholesterol doesn’t increase the risk of heart disease (unless you’re predisposed to high cholesterol and cardiovascular problems).

This nutrient has a negligible impact on blood cholesterol levels. 

The 2015-2020 Dietary Guidelines removed the recommendations of limiting cholesterol consumption to 300 milligrams per day. Your body needs this fatty substance to produce testosterone.

Therefore, a high-cholesterol diet may help bring your T levels back into balance. 

Examples of Saturated Fats

The key is to obtain this nutrient from whole and minimally processed foods. Egg yolks, oysters, sardines, organ meats, and pasture-raised steak are all a great choice. 

These foods also contain saturated fat. Just like cholesterol, saturated fat is generally safe for healthy individuals when consumed in moderation. 

According to a cohort study published in the American Journal of Clinical Nutrition, there isn’t enough evidence to confirm the relationship between saturated fat intake and cardiovascular problems.

The research is conflicting, though, so use your best judgment. 

2. Cut Out Trans Fats 

While the effects of saturated fat are subject to debate, there’s no doubt about the dangers of trans fat.

This compound increases the risk of diabetes, heart disease, hypercholesterolemia, and stroke, as the American Heart Association points out. 

A diet high in trans fat may also result in lower testosterone levels, according to the Asian Journal of Andrology. As the researchers note, trans fatty acids may reduce testosterone production and testicular volume. 

Examples of Trans Fats

These fats are typically found in processed foods.

Deli meats, ice cream, baked goods, biscuits, cakes, fries, and potato chips are just a few examples. Most animal products contain small amounts of trans fat, but too little to affect your health. 

3. Boost Your Protein Intake 

Protein can indirectly boost your T levels by helping you build mass and strength. It also aids in fat loss, which can further elevate testosterone production. 

Man Drinking Protein Powder

More muscle and less fat equal increased testosterone levels. Therefore, it makes sense to fill up on protein AND hit the gym regularly.  

4. Prioritize Weight Training 

If you had to choose just one strategy to increase testosterone, it should be weight training. The heavier you lift, the better.

Weight training elevates testosterone production both during and after exercise. Compound movements, such as the bench press, deadlift, pull-ups, and squats, are the most effective as they elicit a higher T release. 

Intense Weight Training

A study published in the Journal of Physiology confirms these findings. Both younger and older men who engaged in heavy lifting experienced a significant increase in free testosterone within 10 weeks. 

These effects were more pronounced in younger subjects. Their T levels increased at rest and with exercise. The older group, on the other hand, had lower cortisol levels by the end of the study. 

Beware that more isn’t always better. Keep your lifting sessions short and intense to prevent overtraining. 

5. Limit Stress

Chronic or prolonged stress raises cortisol levels, which in turn, affects testosterone production. As it turns out, there’s an inverse relationship between the two. 

Cortisol is a catabolic hormone. When secreted in large amounts, it promotes muscle loss and slows down the recovery process. 

Testosterone, on the other hand, is an anabolic hormone. High T levels stimulate hypertrophy and muscle repair. 

Man Stressed Looking Down

The stress hormone cortisol not only affects your gains but also promotes fat storage, especially in the abdominal area. There is a direct link between elevated cortisol and obesity. Weight gain promotes testosterone decline. 

Daily stress isn’t the only cause of elevated cortisol. 

Overtraining, strict dieting, and systemic inflammation all play a role. Managing these controllable risk factors can help balance your hormone levels and optimize testosterone production. 

6. Meet Your Nutritional Needs 

While protein, carbs, and fats are important, micronutrients matter too. Zinc, magnesium, vitamin B6, vitamin K, and antioxidants all support healthy testosterone levels. 

Magnesium, for example, has been shown to increase free and total testosterone in both athletes and sedentary individuals. 

This mineral regulates over 300 biochemical reactions in the body, including energy metabolism, protein synthesis, and hormone production. Even the slightest deficiency can wreak havoc on your health. 

Nutritional Meal

According to a 2014 review published in the International Journal of Endocrinology, magnesium influences athletic performance. It has a direct impact on muscle strength and endurance, testosterone levels, and sperm production.

Zinc is just as important. Men who are deficient in this mineral tend to have lower T levels. In one study, zinc supplementation increased serum testosterone in elderly subjects within six months. 

Vintage Boost™ contains these micronutrients as well as herbal extracts that support normal testosterone levels and sports performance. 

Our formula is rich in zinc, magnesium, vitamin D3, and adaptogenic herbs that increase your body’s resilience to stress. We’ve also added tribulus terrestris, which is known for its testosterone-boosting properties. 

Restore Your T Levels the Smart Way 

These are just a few of the steps you can take to keep your T levels within a healthy range. From what you eat to how much sleep you get and how you train, everything matters.

Hormone replacement therapy should be your last option. Unless you have an underlying condition, you should be able to restore your testosterone levels through simple lifestyle changes.

A diet rich in healthy fats combined with strength training, adequate rest, and stress management can make all the difference. 

Man Pumping Iron

If you’re still wondering how to increase testosterone levels, consider using sports supplements. Switch to a diet based on whole foods, fill on fats, and go heavier in the gym.

Experiment with full-body workouts and other training strategies to maximize hormone production. 

Have more questions about testosterone and its role? Let us know in the comment section below! We’re here to help you achieve maximum performance and get the most out of your workouts. 

Disclaimer: None of the individuals and/or companies mentioned necessarily endorse Old School Labs products or the contents of this article. Any programs provided for illustration purposes only. Always consult with your personal trainer, nutritionist and physician before changing or starting any new exercise, nutrition, or supplementation program.
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