Natural Testosterone Boosters

9 Completely Natural Testosterone Boosters


Testosterone, the 'holy grail' hormone of a true alpha male, doesn't just belong to men. Women face problems with low testosterone too. Maintaining the right balance is indeed tricky, but can be outwitted by these fast-acting natural testosterone boosters without even taking supplements:

1. Intermittent Fasting

A great way to increase testosterone is through intermittent fasting. The proven method works by skipping breakfast, something that's fairly easy to achieve on hectic days, and eating meals within shorter intervals. Your first meal would be at noon, followed by an afternoon snack and dinner by 6 p.m. In turn, your bodily organs are allowed ample rest towards balancing out hormones including testosterone. Remarkably, T-levels can rise anywhere between 200 percent to a whopping 400 percent! (

2. Heavy Weight Training + Interval Training

If you're really determined to naturally boost testosterone, a weight training + HIIT (high intensity interval training) workout combo will do the trick. Gym visits of at least 3 days a week of 30 minutes to 1 hour each session can be highly beneficial for people with low T. Lift heavy weights in 6–12 reps as you work on large muscle groups (quadriceps, hamstrings, shoulders, chest and back) to pack on the maximum amount of muscle.

Ball State University researchers found that growth hormone and testosterone release are effectively induced by strength training. ( In another study, researchers from the University of Nebraska Medical Center studied weight lifting's acute effects on serum testosterone levels and concluded that increased levels can be attained even when done moderately. (

Combined with interval training, both T-levels and HGH are given much-needed boost. Elevated testosterone levels are kept that way and prevented from seeing a decline. Burst training entails 90-100 percent of your maximum effort during exercises done in short intervals. The process burns stored body sugar (glycogen) and 3-9 times more body fat for the next 36 hours. As T-levels increase, blood circulation relatively increases while blood pressure and resting heart rate are lowered. Interval training also aids in detoxification as it stimulates the lymphatic system.

3. Know Your Healthy Fats

Junk food temptation is hard to resist, same with carbs that only give us empty calories. It's time to make a change and replace these foods with healthy fat.

Stop worrying about fat! Saturated fat is actually good for your body if you know the right kind to eat. Which ones are healthy? Fat found in coconut oil, goat milk kefir, yogurt, and other raw or fermented dairy products. Avoid conventional dairy which can further damper testosterone levels.

Omega-3 fatty acids is another form of healthy fat. Salmon, walnut, flaxseeds, and chia seeds are helpful for men and women with low T.

One other fat to be aware of would be monounsaturated fats. Avocado, almonds and olive oil are natural testosterone boosters you can effortlessly incorporate in your diet.

4. Break the Sugar Habit

Easier said than done, but kicking sugar out of your diet is one thing you can't ignore. Did you know that the average American consumes approximately 12 tsps of sugar a day? That's 2 tons in a lifetime with T-level problems along the way!

Type II diabetics are twice as likely to have a low T, according to the ADA (American Diabetes Association). A diet rich in processed grains and sugars leads to chronically elevated blood glucose levels. The pancreas then works to produce insulin to help transport the sugar from the bloodstream to the cells for energy metabolization. Long-term exposure to insulin leads to insulin resistance, which causes diabetes. That's why the ADA recommends people who have it to get their T-levels regularly checked.

5. Get Some ZZZ's

Getting enough sleep at the right times are two of the most effective natural testosterone boosters. ( Ideally, bedtime should be around 10 pm for sufficient sleep until 6 a.m. to achieve optimal hormone balance. The so-called circadian rhythm of our body resets itself every night. Chemicals like cortisol are released during sleep, which contributes to balanced hormones that help prevent low testosterone.

6. Lower Body Fat Percentage

Head of the School of Medicine, Dr. Gary Wittert, from the University of Adelaide, Australia stated that weight loss and naturally increased testosterone have a linear and predictable relationship. (

Come to think of it, insulin resistance and poor sleeping habits which affect T-levels are both linked with obesity. Cutting out processed sugars from your diet remains at the core of health concerns like obesity, diabetes, insomnia, and hormone disorders.

7. Boost T-Levels with Vitamin D

Vitamin D deficiency is bound to crush your body's testosterone level. Getting the all-important vitamin a no-brainer. Simply go out and bask under the sun! All it takes is 20 to 30 minutes a day to reap its benefits. If the weather doesn't permit, that's when you may want to supplement with 5,000 IUs of vitamin D3.

8. Do A Liver Cleanse

Detoxification is a crucial step in regaining proper hormone levels. A liver detox aids in optimal functioning of the organ towards the ideal T-levels. Otherwise, testosterone output can be adversely affected since the liver holds the 17beta-hydroxyl testosterone group-conjugating enzyme. (

The Journal of Gastroenterology and Hepatology published a study noting that in men with cirrhosis, there's a drop in serum testosterone of up to 90 percent and continues to decrease with the advancement of the liver disease, which only shows how vital liver health is to the body's testosterone. (

9. Higher T via Stress Reduction

Chronic stress can drastically drag anyone's quality of life. Anger issues, unforgiveness, frustration and similar emotions only lead to even lower T levels. On the other hand, stress is something the body needs- believe it or not. Mental and physical stress can have therapeutic effects, but not the chronic type wherein the body gets stuck in the vicious non-stop pumping of the stress hormone cortisol.

The Hormones and Behavior journal published a study in 2010 which first suggested the relationship between cortisol and testosterone. ( The "dual-hormone hypothesis" showed that when cortisol rises, testosterone responds accordingly, but soon drops lowly over time, much lower than before cortisol ever entered the scene.

If you feel really stressed out, there's no better time to find ways to better manage emotional issues and assess the situations you're in. Cleanse your body and detoxify spiritually, and your testosterone levels will rise naturally.