How to Increase Testosterone Level Naturally

Coach Sapna on November 05, 2016


All the men in the house, stop what you are doing and read this article! What is testosterone? Testosterone is nothing but a male sex hormone that is responsible for developing sexual characteristics in male. Female possesses this hormone but in small quantity. Testosterone helps: -Increase muscle mass and strength -Fat reduction -Stimulate sperm production -Empower sex drive -Maintain bone strength Testosterone functions can vary depending on social circumstances. The testosterone increases a fighting spirit and fierce aggression when met with a threat or competition. However, it helps in stipulating, protecting, and generous behaviour when the threat or competition is not present.

What causes low testosterone?

This can be a little heartbreaking for the people above 30 as the testosterone level reduces by 1% every year until the age of 40 where is can dip up to 2%.

Factors that causes low testosterone


-Type 2 Diabetes

-Consumption of Alcohol (Male hormone level reduces up to 20% for moderate consumption of alcohol)


-Unbalanced diet (junk food, starving)

-Constant stress 

-Chronic medical conditions 

-Hormonal disorders

-HIV infection

Symptoms of low testosterone:

- Increase in body fat and muscle weakness 

-Dull and unenergetic

-Reduced sex drive 

-Erectile dysfunction

-Low semen volume

-Loss of body hair

-Depression, lack of confidence, and low concentration level

-Male breast enlargement (man boobs)

So how to increase male hormones naturally?

I have a secret to increase your testosterone level naturally that will improve your sexual stamina and energy!

Take a Chill Pill Already, Man!

Continuous stress and improper sleep disturb and depress your T level. If you are serious about your testosterone level, this is the first thing you should incorporate into your daily life.

Include more Zinc in your Diet!

Zinc is one of the most important content in our diet that convert estrogen into testosterone. So, the higher amount of zinc is directly related to higher testosterone level, sperm production, and sperm count.

Food with high Zinc content: Fish, Seafood, beef, oysters, chicken, lamb, wheat germ, spinach, mushrooms, beans, nuts, and seeds.

Eat healthy fats

Healthy fat is important for your body as it absorbs other nutrients, increases testosterone level, nourishes the nervous system, maintains cell structure, and much more. Pure Ghee is one of the best forms of healthy fat. Eating 3 tablespoons of Ghee, i.e., 15g/1 tablespoon, is healthy for your sperms and body.

Food with healthy fat content: Ghee, eggs, milk, coconut oil, olive oil, coconuts, 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). 
Branched Chain Amino Acid (BCAAs) increases testosterone level, hormones level, and human growth. This type of amino acid is not produced in our body; hence we need to acquire it from the diet and supplements. Meat, fish, eggs, and whey have the required amount of amino acid in them.

Whey protein - 25% BCAAs
Animal protein - 18% BCAAs
Egg white protein - 18% BCAAs.

Take ZMA supplement

Following a balanced diet and getting a proper sleep is the most effective way of increasing testosterone, but apart from that, you can also use supplements such as ZMA. The ZMA product is rich in three minerals – zinc, magnesium aspartate, and vitamin B6. Since zinc and magnesium are known as the basic element for increasing testosterone, it makes sense to use a supplement that is rich in both the minerals.

Eliminate alcohol

A regular consumption of a moderate amount of alcohol decrease the testosterone and serum level by 20%. Alcohol also leads to living damage and impotent. Men lose body hair and accumulate fat deposit behind their nipples which gives the impression of man boobs.

Exercise more Deadlifts and Squats

According to studies, it is proved that deadlifts and squats are the best exercises for boosting Human Growth Hormone (HGH). With proper training and regular exercise, anyone can attain a badass physique.

When you train your body with deadlifts and squats, it stimulates the central nervous system and triggers the body to generate high testosterone level and HGH.

The Bigger the Muscle = The More Hormonal Response.

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Coach Sapna

PGDM from Kirloskar Institute Of Advanced Management Studies | PGDHRM from Symbiosis | Graduation in Microbiology (Hons) from Delhi University Marketing enthusiast by profession, with the love for interacting with consumers to understand their psychology towards any brand/product. Through my articles, I intend to help all those who are looking for inspiration and happiness in life.