6 Easy Changes To Improve Testosterone Levels

6 Easy Changes To Improve Testosterone Levels

Let’s make no mistake, studies have proven that guys with higher testosterone levels tend to be healthier, fitter, stronger and less susceptible to hospital admissions.  As such, it really is imperative that as part of a healthy lifestyle we change our daily habits and lifestyles to maximize our testosterone levels. It;s really like ensuring your car runs on the best oil, tires and breaks. Little changes ensure it has the best chance of running safely, efficiently and to its full performance.



A shortage of testosterone can cost a man his life as if has an effect on muscle mass, bone density, and sex drive. Recent research has also shown that low testosterone levels can increase your chances of having heart disease and prostrate cancer which in severe cases can lead to death.

As a result of this, it is essential as men that we do all we can to ensure that the levels of testosterone in our bodies remain at optimal levels for us to live healthy lives. Since they have an immense effect on our lifestyle, here are 6 easy steps and changes you can follow to increase your T-levels, boost your overall well being and potentially lengthen your life.

Reduce Stress Levels


Modern life has its benefits without a shadow of a doubt and in fact working practices are changing to suite a better lifestyle, but we are all accessible and contactable at any time thanks to new technologies meaning we never entirely shut down for the evening or weekends, the mental and physical stress we subject our bodies to is like nothing before. Stress causes the hormone cortisol to surge, which can suppress the ability of the body to make testosterone available to be utilized within tissues. Doing workouts can help relieve stress, tension and clear your mind.

Build Strength and Muscle


A research conducted in Finland found out that men who carried weights regularly had a 45 to 50 percent boost in their free testosterone levels. This means that the more you strengthen your muscles by carrying weights, the more the levels of testosterone your body produces increases. I sense this in my own well being; if I have been neglecting the weight room due to injury or lack of time I can really feel my strength diminish and I generally don’t feel as good within my self.

Maintain A Healthy Weight

fat caliper

If the size of your waist and tummy goes up, the levels of testosterone in your body comes down. As a matter of fact, any increase higher than a 3-point increase in your body mass index is of major concern because that means you’ve added about 14 kilograms of weight. This can be troubling depending on your height. Ensure that you are eating healthily so avoid processed foods, fast foods or products high in sugar. Also incorporate more exercise in to your day; take the stairs instead of the elevator at work, don’t sit for an hour on your lunch break looking at your phone and go for a walk instead.

Reduce Alcohol

drunk baby

It is fun and I find it hard not to go out socializing and drinking way too much, however, consuming high levels of alcohol can go a long way in harming your hormones and body. A study conducted in the Netherlands found out that men who consumed moderate amounts of alcohol daily for 3 weeks experienced up to a 7 percent decrease in their testosterone levels. Try to avoid the bar and bottle when you feel stressed and do a bit of cardio or lift some weights to clear your mind, you’ll feel much better the next morning too.

Eat More Good Fats

avacado taost

Taking out fatty foods from your diet can do a lot to help you stay trim and prim but going all out to eliminate all fat from your diet can cause your testosterone levels to plummet dangerously. According to a work published in the International Journal of Sports Medicine, men that consumed the highest amount of fats had the highest levels of testosterone. It is however important that you put your heart into consideration while consuming fats. Ensure that you only way foods high in monounsaturated fats. These foods include fish and nuts as their type of fats is good for the body.

Use A Natural Testosterone Booster


So you’ve changed your lifestyle and habits, you’re a regular gym goer and have noticed you feel much better plus those clothes fit better too. You may now wish to incorporate a natural testosterone booster in to your regime. They work by stimulating the body to produce more testosterone, there’s plenty of testosterone boosters on the market but ensure you pick one that isn’t a proprietary blend and has proven ingredients such as D-Aspartic Acid, Vitamin D3, B6, Zinc, Magnesium, Vitamin K2, Fenugreek, Oyster Extract and even Asian Ginseng. We’re continually testing and reviewing them so keep an eye out on our TOP 3 Testosterone Booster page for the best ones on the market.


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Ben BA(Hons), PGCert

Ben established this site to be a free resource in 2015. Since then it has gained over half a million visits. He has always been interested in sport and he started playing rugby at the age of 6 represented his town, county and school. Ben also enjoys cycling, has started skiing and is in the Army Reserve representing his Regiment as part of the 150 Regimental Shooting Team. He holds a bachelor's and postgraduate degree in sport exercise & nutrition.
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