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If you’re a man, I suggest you stop what you’re doing and read this article.

What is testosterone?
Testosterone is what makes you a man. It is the sex hormone that is responsible for making males male, although women also have the hormone in small amounts. 

Testosterone helps:
-Increase muscle mass and strength
-Reduce fat
-Stimulate sperm production
-Empower sex drive
-Maintain bone strength

Testosterone functions differently depending on social circumstances. In the presence of threat or competition, testosterone increases aggression, stimulates fighting spirit and fuels dominant (leadership) behavior. However, in the absence of threat or competition, testosterone creates fierce protectiveness, generosity and helpful behavior.

What causes low testosterone?
Testosterone naturally begins to decline naturally after the age of 30. It dips about 1% per year for the rest of your life, and can jump to 2% after the age of 40.

Other factors that cause low testosterone:
-Diabetes (type 2)
-Alcohol consumption (Even moderate alcohol consumption has been found to decrease testosterone levels by up to 20%) 
-Poor diet (junk food, nutritionally starved)
-Constant stress 
-Chronic medical conditions 
-Hormonal disorders
-HIV infection

Symptoms of low testosterone:
-Muscle weakness and increase in body fat 
-Low energy levels
-Reduced sex drive 
-Difficulty achieving an erection 
-Low semen volume
-Loss of body hair
-Depression, lack of confidence and inability to concentrate
-Male breast enlargement (man boobs)
-Loss of desire to have sex

So how to increase testosterone naturally?
Follow these steps to lift your levels and increase your secret source of sexual stamina, energy and drive. 

Get more Zinc

Zinc is very important for the production of natural testosterone because Zinc prevents testosterone from being converted into estrogen (the female hormone). Zinc itself turns estrogen into testosterone and Zinc helps produce healthier sperm and higher sperm counts. 

Foods high in Zinc: Seafood, fish, oysters, beef, lamb, pork, chicken, wheat germ, spinach, nuts, seeds, mushrooms and beans.

Eat healthy fats

Pure ghee is the best form of healthy fat. Eat 3 teaspoons (15g / 1 tablespoon) of ghee every day. Healthy fat helps your body to absorb the other nutrients that you give it, increase testosterone levels, nourish the nervous system, help maintain cell structures, and more.

Foods with healthy fats: Ghee, milk, eggs, olive oil, coconuts, coconut oil and almonds 

Get BCAAs from whey, meat, fish and egg whites

BCAAs (Branched chain amino acids) play a critical role in increasing testosterone levels and human growth hormone levels. Our body cannot manufacture this type of amino acid; it must be obtained from your diet (meat, fish, eggs) and Supplements (whey).

Whey protein contains 25% BCAAs, animal protein contains roughly 18% BCAAs and egg white protein has around 18% BCAAs.

Take ZMA supplement

Obviously a balanced diet and proper sleep should come first before taking supplements to increase testosterone; however one can further increase their testosterone by taking ZMA supplements. It is possibly the most well-known testosterone booster, ZMA, combines three natural vitamins and minerals into one capsule. These are: Zinc, Magnesium aspartate and Vitamins B6. Since Magnesium and Zinc both raise your T levels, it makes sense that taking a combination supplement like ZMA will work for you.

Eliminate alcohol

Healthy normal men consuming moderate amounts of alcoholic drink, experience a 20% drop in their serum levels of testosterone. Due to extensive liver damage, alcoholics can become feminized. They lose body hair, become impotent and get fat deposits behind the nipples that give the appearance of man boobs.

Perform more Deadlifts and Squats

We could spout off a bunch of studies that show why deadlifts and squats are the best exercises, how they boost HGH (Human Growth Hormone) within training, and basically how they build a badass physique.  

When you train the big major muscle groups with compound exercises like squats and deadlifts, this stimulates your central nervous system and triggers your body to produce higher levels of testosterone and HGH.

The Bigger the muscle = The bigger the hormonal response.

Chill Out, Man!

Inadequate sleep and constant stress can quickly depress your T levels. These things should be high on your priority list if you’re serious about correcting your T levels.

Hold on tiger! I've got something to tell you.

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Written by Sapna Vyas Patel , PhD in Nutrition Science and Dietetics
Sapna writes simple, easy to understand articles that are based on pure scientific evidence. She is one of the most popular fitness professionals in India and is followed on social media by fitness enthusiasts, nutritionists, dieticians, doctors, trainers, and professionals.

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