Testosterone is the primary male sex hormone and an anabolic steroid. In male humans, testosterone plays a key role in the development of male reproductive tissues such as testes and prostate, as well as promoting secondary sexual characteristics such as increased muscle and bone mass, and the growth of body hair.

You researching on how to raise your testosterone levels means you’re definitely looking for a natural means to boost your muscle growth, burn body fat, support your mood, sleep, libido, energy, overall health and quality of life which you’ll get when your testosterone levels is at its peak.

Testosterone levels in men at their 20’s are definitely fine, but when they reach 30’s, there testosterone levels begin to drop and it now becomes an issue to burn body fat, gaining muscle and there is also a high chance of increased risk for heart disease, type 2 diabetes, obesity, low mineral density, impaired sexual function and diminished physical performance.

So to raise your testosterone levels these tips below will help you out.

Stress reduction

Long-term and chronic stress is dangerous and can lead to many issues in the body.

Stress elevates the hormone cortisol, which is responsible for managing a variety of processes, including immune response and metabolism.

Stress and high cortisol can also increase food intake, weight gain and the storage of harmful body fat around your organs. In turn, these changes may negatively impact your testosterone levels.

Consume plenty of zinc

The mineral zinc is important for testosterone production, and supplementing your diet for as little as six weeks has been shown to cause a marked improvement in testosterone among men with low levels.

Likewise, research has shown that restricting dietary sources of zinc leads to a significant decrease in testosterone, while zinc supplementation increases it and even protects men from exercised-induced reductions in testosterone levels.
Foods zinc can be found in are; meat, shellfish, nuts, diary, eggs and lots more.(Raise your testosterone levels)

Exercise and lift weight

Is no doubt that exercise helps to raise your testosterone level.

Research has shown that people who exercised regularly had higher testosterone levels.

Also while you workout, have in mind that your training duration can influence your testosterone levels is the.

If you’re regularly engaging in lengthy, drawn-out workouts with long rest periods or excessive endurance exercise, then your testosterone levels may drop.
An hour workout session is ok.

Abuse of drugs and alcohol

Abuse of drugs and alcohol has been linked to lower testosterone.

Heavy, lengthy and regular use of alcohol has a diminishing effect on testosterone levels. Heavy regular alcohol use robs men of normal testosterone levels, which causes a number of negative health effects.

Chronic use of opiate pain medications, such as vicodin, oxycontin or others, is also known to diminish testosterone levels.


Lose weight

If you’re overweight, shedding the excess pounds may increase your testosterone levels. Overweight men are more likely to have low testosterone levels.

If you are serious about losing weight, you have to limit the amount of processed sugar in your diet.Excess sugar and fructose in particular is the primary driving factor in the obesity epidemic.(Raise your testosterone levels)

Optimize your vitamin D levels

Vitamin D, a steroid hormone, is essential for the healthy development of the nucleus of the sperm cell, and helps maintain semen quality and sperm count.

Vitamin D also increases levels of testosterone, which may boost libido. In one study, overweight men who were given vitamin D supplements had a significant increase in testosterone levels after one year. ( Raise your testosterone levels)

Get enough sleep

Lack of sleep can adversely affect the levels of hormones and chemicals that the body needs to function correctly, including testosterone.

Making sleep a priority may help maintain testosterone levels. People should aim to sleep at least 7 to 8 hours each night. Anyone having problems getting good quality sleep on a regular basis should talk to their doctor.


Testosterone is a sex hormone that plays important roles in the body. In men, it’s thought to regulate sex drive (libido), bone mass, fat distribution, muscle mass and strength, and the production of red blood cells and sperm. This is the reason why bodybuilders try every possible means to raise their testosterone levels in order to reach their body goals.

If you have any questions, you can ask using the comment section.


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