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5 Steps to Increase Your Testosterone

Let’s talk about testosterone

Testosterone is primarily a male sex hormone, though it can also be found in small amounts in females.  It plays a key role in developing male musculature & bone mass, as well as forming reproductive tissues and habits. We’re talking performance here fellas.

Maintaining healthy testosterone levels is important for many reasons, not least of which are to have a great looking body, healthy metabolism, solid sexual performance, and overall heightened sense of well-being.

Today’s reality is concerning to say the least. Tons of men go to see their doctors every week complaining of common symptoms associated with low T, looking for a prescription for synthetic hormones.  And many of them get it.

As we all know, most doctors have no issue writing prescriptions.

However, it doesn’t have to be this way.  You do not need to resort to unnatural exogenous hormones to increase your testosterone.

Follow my simple recommendations below and you will be well on your way to increasing, then naturally maintaining, healthy T levels.

1. Fast Daily 

Intermittent fasting has been shown, time and again, to increase levels of certain hormones that are known to increase the production of testosterone, increase your libido, and achieve healthy levels of satiety – helping you drop unnecessary body fat in the process.

Losing body fat easily, a welcome side effect of intermittent fasting (when done correctly), will also increase your T levels.  Research presented at the Endocrine Society’s 2012 meeting indicates that overweight men, across the board, have drastically lower levels of testosterone.

For a few awesome resources on IF check out Brad Pilon’s blog, Martin Berkhan over at Leangains, and Mark Sisson’s blog.  These guys are known for their great explanations on why intermittent fasting and certain other lifestyle choices will help you not only get the body you want, but also the life you deserve.

2. Sprint Your Butt Off

Literally. Sprinting will get rid of that big ol’ butt you’ve got following you around these days.

Joking aside, sprinting is one of the most rewarding, exhilarating ways to naturally increase your testosterone, lose body fat, and feel great.  Just look at the typical body of a sprinter.  Most of them, from the high school level all the way up to Olympic champions, have some ridiculously well-proportioned, highly muscular bodies. 

This is because sprinting not only will increase your testosterone, but also your Growth Hormone (GH) levels leading to better muscular potential.

3. Challenge Your Upper Body

Calisthenics are where it’s at in my opinion in this department.  However, if weights or kettlebells are more your style, then go for it. Deeply challenging your upper body muscles, to the point of getting that “I can’t lift my arms” during the day(s) after a solid workout, will bring great rewards your way in terms of increasing your T.

I’m not talking about lifting for 20 reps here. I’m talking about trying to do your first muscle-up.

4. Sleep

Getting adequate sleep is a must if you are to increase your T levels naturally.  Not only does it help you to decrease your stress levels, and therefore decrease circulating cortisol, but it also gives your muscles plenty of time to heal from your challenging sprint workouts and upper body sessions.

Plus sleeping is awesome.  Shoot for at least 8 hours a night.  And sleep in on the weekends if you can.  When was the last time you woke up at noon on a Saturday? If it’s been a while, then that’s the homework I’m giving you: don’t get out of bed ’til noon this Saturday. Think you can handle that?

5. Stop Eating Sugar

Simple sugars are the bane of mankind. I may be using a small amount of hyperbole here but trust me, eating sugar definitely ain’t helping you lose weight or increase your testosterone.

When you consume sugar, you spike your insulin. A high insulin level is implicated in lowering your testosterone, almost immediately.  Sugar is also heavily implicated in overeating – one of the worst things you can do to your body.


Increasing your Testosterone naturally is really not a complicated thing at all.  But it does take work.  Using the five steps above, consistently, will guarantee an increase in your T levels over the course of this year.  How do I know? Well, these are the main principles I used to increase my own testosterone to above-range levels in just over a year.  And if I did, you can as well.