How to Increase Testosterone

how to increase testosterone

Have you had your testosterone levels checked lately?

I’ll bet most answers no to this question. But I believe it’s a good idea to know your testosterone levels, especially if you’re over 40 or have any symptoms of low testosterone. Let me explain why I believe it’s important.

Testosterone is the primary male sex hormone. In short it’s what makes us men. And if you have low testosterone, you’ll likely suffer from such things as insomnia, depressions, low sex drive (yuck) and lack of energy. Not great right?

So what are normal levels? On average, adult males have testosterone levels roughly in the range of 300– 1000 ng/dL. If you are below 300 ng/dL, then you may start to experience the symptoms described above.

I don’t have any of the symptoms but since I never taken the blood test before, I was curious to know my levels. In addition I was in Bogota at the time, and there you can do the blood test for $30. Not bad. For the test I decided to include both total and free testosterone plus Estradiol (Estrogen).

I only spent 20 minutes at the test center and the result came back within 48 hours:

how to increase testosterone

Don’t worry if it looks confusing. When I first saw the results I didn’t understand much either. And it doesn’t help that it’s in Spanish. But the key part here is ‘Testosterona Total’ which is Total Testosterone. And my level came back at 6.12 ng/ml (or 612 ng/dL) which is above average for a guy my age. Not too shabby!

The test result got me thinking. And I started doing more research about testosterone and what food or lifestyle habits can increase the testosterone levels. A challenge started to form in my head.

How to increase testosterone levels naturally in the 700s?

Sadly there’s a lot of garbage out there and it’s very easy to get information overload. But after reading several “bro-science” and science backed articles, I focused on a few lifestyle habits that may explain how to increase testosterone levels naturally:

  • Lift heavy
  • Less sugar
  • Less Alcohol
  • Vitamin D
  • Zinc
  • Cold Showers (yikes)
  • Power Poses*
  • Eggs
  • Pumpkin Seeds
  • Sunflower Seeds

With this information at hand, I started a personal challenge: Can I increase my testosterone levels to 700 using the lifestyle changes above. However, since I’m already hitting the gym hard and living a pretty healthy life, I don’t expect any dramatic changes. But let’s see. In about two month I will go to my local Saigon medical clinic and test my levels again.

Join me in my adventure how to increase testosterone naturally!

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For further reading I recommend this book that has a lot of great information about Testosterone Replacement Therapy (TRT).

* There’s a great TED Talk by Amy Cuddy where she talks about certain poses that can raise testosterone levels:

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