How to Reach Optimal Testosterone Levels as a Man

The primary sex hormone, testosterone, plays a significant role in the physical well-being of both genders; yet for a man, it is probably the single most important factor in achieving optimal physiological health. From regulating sex drive to maintaining an optimal amount of muscle and bone mass, aiding normal fat distribution, and, naturally, ideal sperm count; testosterone plays a vital role in the physical and emotional well-being of all males.

It is evident that the higher the testosterone levels, the greater health a man experiences; yet, a concerning trend is beginning to emerge in the 21st century: testosterone levels are steadily dropping worldwide, creating a new, worrisome, and dangerous trend regardless of age, leading to various sexual disorders, erectile dysfunction, inadequate sperm count, infertility, obesity, and frequent mood swings.

how to reach optimal testosterone levels as a man

Plummeting testosterone levels indicate that our modern lifestyle is unfavorable for optimal masculine health; they call for a systematic rethinking of our daily habits; otherwise, we will suffer the consequences of a broken hormonal balance for decades and generations to come.

Fortunately, optimal testosterone levels are achievable; it is a complex, but rather easily attainable goal for those who completely commit themselves to a lifestyle makeover for the sake of their health and longevity. Read on find out more about rebalancing the levels of this vital hormone in your body!

Weight Loss

Not surprisingly, low testosterone levels are linked to increased chance of obesity; therefore, aiming for the loss of excess weight is the single most important goal to accomplish, as even a modest amount of fat loss can lead to rapidly improving testosterone levels. Always give enough calories and nutrients to your body to work with; crash diets will burn muscles instead of fat, and may cause further hormonal problems in the long run.

Dietary Changes

Rethinking your diet is unavoidable: sugars, processed foods, and saturated fats are toxic for the body, leading to a drastic increase in cortisol levels, which causes hormonal imbalances, depletion of essential nutrients, and obesity. It is imperative to replace empty calories with nutritionally dense foods, full of healthy fats, amino acids, vitamins, and minerals, as they will restore optimal physiological balance over time.


While all forms of exercise raise testosterone levels naturally, resistance training has the greatest benefits, which also aids weight loss and retaining muscle mass. It is crucial to to continue weight lifting for months since elevated levels of testosterone usually drop over time, especially when the new habits of physical activity aren’t sustained long enough.


There are various supplements that are well-known about increasing testosterone levels. Some of them as follows:


The male body -especially healthy prostate function- requires optimal zinc levels. A calcium-free zinc supplement is ideal since it can lead to impaired zinc absorption. Good food sources of zinc are meat, beans, nuts, and seafood.

Vitamin D

An important component that plays a significant role in testosterone production is vitamin D3, which can be naturally acquired from sun exposure. During the winter months or living farther north, supplementation of 4-5,000 IU may be required to maintain optimal levels.


While the most promising studies about its benefits were done using rats, garlic is an important natural treatment for cardiovascular problems and hormone rebalancing. Use supplements or fresh garlic (2-4 cloves a day) to enjoy its overall health benefits, including relief from several symptoms of low testosterone levels.


A popular household spice, ginger is another well-studied medicinal herb aiding those suffering from the symptoms of low testosterone. It is considered to be a powerful superfood for hormone rebalancing and increasing sperm count.


Ashwagandha is an Ayurvedic herb used for over 3000 years in India to treat sexual dysfunctions. Its benefits are scientifically proven to optimize testosterone, boost sperm count, and eliminate bothersome symptoms of low testosterone levels. The recommended dose is 400-600 mg daily.

Saw Palmetto

The extract of this fruit is known to boost libido, lessen the symptoms of low testosterone, and increase sperm count; therefore, saw palmetto supplement plays an important part in male hormonal rebalancing. It also has positive effects on those who suffer from an enlarged prostate and have difficulty urinating.


An important amino-acid, L-Arginine is a crucial building block of all bodily organs and a regulator of hormonal release, thus a great natural testosterone booster. It also aids healthy blood flow, thereby helping erectile dysfunction treatment. For best results, take up to 5g daily, for 4-6 weeks.

Lifestyle Changes

Aside from a healthy diet and losing weight, there are plenty of other lifestyle changes that can be implemented to raise testosterone levels.

High cortisol levels are known to be associated with low testosterone; therefore, finding a working stress reduction method can be of great benefit. Physical exercise, meditation, enjoyable hobbies, and increased amount of sleep are all recommended to balance male hormones, along with getting plenty of natural sunlight, which will further boost Vitamin D3 levels available in the blood.

The Bottom Line

Nature is full of powerful options when it comes to boosting testosterone levels. When you decide to introduce any new supplements to your diet or begin a drastic lifestyle change, however, always ask the advice of your primary care physician to avoid injuries, unwanted side effects, or to customize supplements for your unique physiological needs.

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