How to raise testosterone levels naturally?

How to increase testosterone? How do I do it in a natural way?

Testosterone is an important male hormone. Its decreased level may be the reason for lack of growth in the gym. Learn about proven ways to raise it naturally. 


Testosterone is the most important hormone in men. It affects their sexual development and behavior. Its level affects the life and well-being of not only men but also women. If the results at the gym are weak, feel bad or have a low libido - it means that testosterone has fallen sharply.

What reduces testosterone levels? 

This hormone is affected: Age of man, Stress to which he is exposed, Drinking alcohol, Diseases such as diabetes, HIV, Overwork and overtraining, Too much body weight, well over the norm, Bad eating habits, bad diet.

How to increase testosterone levels?

What should I do if my testosterone level is too low?

First of all, an appropriate, balanced diet. This is the key to success to equalize testosterone and have a healthy body. You should consume quality fats, such as nuts, avocados, fatty fish, eggs, meat, oils, but only those cold-pressed. Studies have confirmed that diets rich in carbohydrates and low in fat have a negative effect on testosterone levels. Don't forget about fruit and vegetables. They should be present in every meal. Of course, as with any diet, alcohol is not recommended. It has a very bad effect on testosterone in men, and also contributes to the accumulation of visceral fat. This in turn destroys the work of internal organs, as a result the hormonal balance of the body is disturbed.

Secondly, training and rest. It is worth knowing that the more muscles involved in the exercise, the higher is the amount of testosterone released afterwards. As far as rest is concerned, the most important thing is, of course, sleep. It is recommended to sleep for at least 7 hours a day. Why? Because during sleep the body regenerates, with the rest very intensively. Apart from muscle tissue, this also applies to organs and systems. Also those responsible for the control and production of sex hormones. It has been proven that sleep deprivation interferes with testosterone production.

To sum up, it is worth taking care of oneself, eating healthy, sleeping and exercising. So that the testosterone level is normal and if it drops - increase it in a natural way.

Why is testosterone so important?

Testosterone is the main male sex hormone. It plays many important functions in the male body. It is responsible for male sexual characteristics such as a low voice, body hair growth, male facial hair, broad shoulders and narrow hips, but also other factors related to sperm production or muscle and bone development. However, the common understanding is that testosterone is a key male attribute. 

Both women and men think so. This is borne out by opinion polls conducted as part of the My Testosterone campaign, in which half of the respondents cited the effect of testosterone on body and facial hair growth (53, 3 per cent) and the stimulation of erections and sperm production (51, 6%). In third place was the response that testosterone shapes the male physique (41, 4%).

How do you test your testosterone levels? Is there a standard?

Personally, I recommend that you test your testosterone levels for the first time as early as 20 years of age and treat it as a baseline result so that you can compare test results to it in subsequent years. Although some doctors recognise that testosterone levels don't drop until after the age of 40, in this day and age, stress, lifestyle and nutrition, and environmental pollution all contribute to lower levels of this hormone. So my recommendation is to address this earlier and test your testosterone both total and free. The test can be done in the laboratory without a referral. I recommend taking blood from a vein in the morning on an empty stomach, usually between 7am and 9am, when blood testosterone levels are naturally high.

We already have the result of the study. And then what?

We can initially assess the test ourselves based on the reference ranges. However, if we are concerned about our symptoms, even if the test results are within normal limits, we should go to an endocrinologist, urologist, andrologist or sexologist. It is important to recognise the causes of ill health and start treatment. In addition to advancing age, the causes of declining testosterone can be stress, lack of physical activity, sleep deprivation and poor eating habits.

Who comes to the doctor in relation to testosterone?

Men between the ages of 25 and 70 come in. Half of them because of fatigue, mood changes, depressive states, sexual dysfunctions, libido disorders, half because of impaired physical and mental activity. Women bring men or send them alone. I also see couples or partners alone in my office who come for counselling. They complain mainly about their partners' fatigue and inactivity.

What is the treatment?

For younger men, we recommend provoking the testes to produce testosterone and encourage lifestyle and dietary changes.

Not every man requires supplementation?

If andropause goes on without symptoms then we do nothing about it. If symptoms appear, we should start treatment with hormone replacement therapy, which helps to balance testosterone levels and is available in several forms: a gel to be rubbed into the skin of the arms or abdomen once a day, oral capsules or intramuscular injections.