Rising Father

7 Ways Men Can Naturally Boost Testosterone


Among all the hormones that affect male sexual health, testosterone is undoubtedly the most important. The decline in testosterone levels is undeniable as a person ages, however there are steps that can be taken to counteract this drop.

The importance of testosterone in men cannot be understated. A few of the benefits are:

  • It helps to maintain muscle mass and supports the health of bones and muscles.
  • Testosterone also has a significant impact on an individual’s sense of well-being, including anti-depressive qualities and a stimulant effect.
  • It is also integral in men’s sexual health.

Our bodies seem to remember a time when testosterone, strength, and energy were abundant. It seemed that regardless of what we ate or did, we were full of energy and ready to take on the world. We looked great and felt great. We could play hours of basketball, eat 4 Big Macs, then do it all again the next day. (Good luck trying that now)

The reality of life is that as we age, our testosterone levels decrease.

1) Stay Active

This study from the European Journal of Applied Physiology indicates that testosterone is produced more in men who exercise regularly. You do not have to do anything overly intense for this. It’s important that you get SOME exercise on a regular basis, even if it is simply a quick walk around the block. The link between physical activity and testosterone levels will keep your natural T levels at optimal levels.

Nevertheless, you should be cautious not to overdo it, as excessive aerobic activity has been shown to reduce testosterone levels. This study showed that long distance runners had decreased levels of Testosterone. 

2) Sleep More

There is no doubt that sleep is absolutely necessary for the optimal functioning of many body functions. In our Dad Strength blog,  sleep was one of the mandatory actions for increased strength.


In terms of testosterone, it also has a huge role to play. People that sleep 7-8 hours a day show increased levels of testosterone as compared to those that get less than that. 

3) Eat More Salmon

Eating salmon can not only increase T production, but also omega-3 fatty acids, which are crucial for maintaining a healthy heart and blood circulation. Omega 3s further improve mood and mental health by regulating serotonin production while lowering stress hormone production.

This study  showed an increase in semen quality and testosterone levels in dogs after being fed a diet of salmon oil for 60 days.

4) Eat Food Rich In Zinc

Testosterone is made of proteins, and zinc contributes to the formation of those proteins. Most people don’t consider zinc as a vital dietary component, but it plays a huge role in testosterone production.


This study  concluded that Zinc was ESSENTIAL to male fertility.

This is due to the fact that zinc also plays a crucial role in your pituitary gland. Zinc acts as an intermediate step between your hypothalamus and your testes or ovaries, telling them when it’s time to produce testosterone and estrogen. Zinc deficiency can lead to potentially severe consequences for both men and women, but if you are male, then this will harm your ability to produce adequate amounts of testosterone.


To help improve the number of calories you burn throughout the day, eat more foods rich in zinc like oysters, beef liver, and fortified cereals. If you have a hard time getting enough by diet alone you may want to consider taking a zinc supplement.

5) Lose Weight

When you are overweight or obese, particularly around your midsection, then you are at risk of developing low testosterone. This is because fat cells not only produce estrogen, but they also convert testosterone into estrogen by way of an enzyme called aromatase.

Body fat can lower testosterone levels as well as cause sexual dysfunction in both men and women.


Even though it can sometimes be challenging to lose weight with our busy lives, some simple changes like eating fewer refined carbohydrates and sugars can go a long way to help us shed those unwanted pounds.


study in the journal Clinical Endocrinology found that people who are overweight or obese, especially around the midsection, often have low testosterone levels. Specifically, some obese males between the ages of 14 and 20 have up to 50% less testosterone than those who are not overweight.


In addition to lowering your daily calorie intake (which helps raise your metabolism), it will also reduce your body’s production of estrogen and excess body fat.

6) Reduce Stress

Stress in general can be quite harmful to your body. This is because it negatively affects your hormonal balance, particularly an important hormone called cortisol. It is known that cortisol and testosterone have a close relationship in the sense that they affect your immune system as well as how you metabolize fats and sugars.

In general, the more stress you are under, the more likely it is that you will show higher cortisol levels in your body. If this occurs over an extended period of time, then not only will high levels of cortisol lead to depression but also lead to low testosterone production (and results that come from it like muscle loss).


One study found that stressful events contributed to erratic changes in testosterone levels in males.

Some of the more common ways to deal with stress are meditation, going out for a run, reading, talking to friends or family members, and even doing some yoga.

These can help lower your cortisol levels throughout the day while also resulting in an increased sense of well-being.

7) Avoid Excess Drugs and Alcohol

These substances are notorious for lowering testosterone levels and making your body accumulate fat around the midsection.

According to the National Institute of Alcohol Abuse and Alcoholism,  alcohol use affects the glands and hormones involved in male reproductive health.


One of the reasons is the cell damage that occurs during drug and alcohol use. As an FYI: the study uses the term”acute” and “chronic” drug and alcohol use.

A healthy testosterone level is essential to men, and maintaining an optimal level is important as you age. Luckily, there are ways to increase and maintain levels, such as exercise, sleep, avoiding drugs and alcohol, and others. The great part about increasing testosterone is that your overall health will improve as a result.

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