Basically I did a bit of research on how to maximize testosterone levels. And this is what I found with research backing it up.
What increases it.
#1 Weight-loss
Just lose weight if you're a fatass. Research shows that losing weight can increase total T levels.
How it works: reducing adiposity/body fat reduces aromatization of T to estrogen and improved insulin sensitivity.
#2 balance your micro nutrients.
Basically diets in low fat can actually decrease T. A meta analasys found low fat diets significantly lower T versus high fat diets. Basically ensuring moderate healthy fat intake, monosaturated and saturated fats, may support testosterone. How it works: dietary fats are precursors for steroid hormones.
#3 Stress reduction
Chronic stress elivates cortisol, which antagonize testosterone. Tho specific hormonal effects are mixed, but lower stress is know to reduce HPA-axis suppression of testosterone.
Side shi I learned just for me:Read a romance novel. Relaxing and immersive activities like reading fiction (especially with positive or emotionally fulfilling content) may lower cortisol, indirectly relieving suppression of T.
#4 Heavy resistance training.
In short, lifting heavy causes spikes in T after workout leading to promoted muscle growth also remember 1-2min rest for maximal hormonal response.
#5 Sprint/High-Intensity Interval Training (HIIT).
Short, intense exercise bouts can transiently elevate testosterone. One study showed that an 8-week sprint training program maintained higher free T levels compared to steady-state cardio. Mechanism: intense exertion stimulates T release.
#6 Avoid Excessive Endurance.
In contrast, prolonged high-mileage endurance training lowers testosterone. One study found 6 months of running ~56 km/week significantly decreased total and free testosterone in previously sedentary men. Overtraining or chronic endurance exercise can disrupt the HPG axis.
#7 Adequate Sleep Duration.
Most testosterone release occurs during sleep. Restricting sleep (to 5 h/night) for one week lowered daytime T by ~10–15%. Aim for 7–9 hours nightly.
#8 Treat Sleep Apnea.
Obstructive sleep apnea causes fragmented sleep and is strongly associated with low testosterone. Continuous positive airway pressure (CPAP) or other treatments often normalize T levels.
#9 Consistent Schedule.
Keeping a regular sleep–wake cycle (and morning light exposure) supports the circadian rhythm of testosterone secretion, which peaks in the early morning.
#10 Key Supplements and Nutraceuticals
Ashwagandha (Withania somnifera): An adaptogenic herb. In a 8-week RCT in overweight 40–70 y.o. men, 600 mg ashwagandha extract raised total testosterone by ~14.7% versus placebo. Mechanism: may reduce cortisol and directly stimulate androgen production.
Fenugreek (Trigonella foenum-graecum): A spice-herb with steroidal saponins. In one RCT (600 mg/day extract with 50 mg high-gitogenin), free testosterone nearly doubled (+99%) over 8 weeks compared to baseline. Total T tended to rise but not significantly. Mechanism: fenugreek’s compounds may inhibit enzymes that convert testosterone to estrogen/DHT. Meta-analyses show modest increases in total and free T with fenugreek supplementation.
Zinc and Magnesium: Both are cofactors in testosterone synthesis. A classic study found that zinc supplementation (≈15 mg/day) in marginally-deficient elderly men raised total T from 8.3 to 16.0 nmol/L (+93%) over 6 months. Magnesium supplementation (10 mg/kg/day ≈600–700 mg/day) in sedentary and athletic men increased both free and total T, especially post-exercise. Mechanism: replenishing deficiencies and reducing oxidative stress.
D-Aspartic Acid (DAA): An amino acid that can stimulate LH. In one small trial, 3.12 g DAA for 12 days increased total T by ~42% in men with low-normal baseline T. However, other trials in normal-weight or trained men (3–6 g up to 28 days) showed no T increase or even a decrease at high doses. Likely effect only when baseline T is low.
Tongkat Ali (Eurycoma longifolia): Traditional herb (“longjack”). Meta-analysis of trials reports modest T increases (often 7–16 nmol/L) over short-term supplementation. One review notes significant T increases with Tongkat Ali extracts, possibly via reduced sex hormone-binding globulin and aromatase inhibition.
Ginger (Zingiber officinale): Some clinical trials (e.g. 3 g/d for 3 months) found increases in serum testosterone (e.g. ~17–18% rise) in infertile men, likely by improving testicular antioxidative capacity.
Protein and Creatine: Adequate protein intake supports lean mass, and creatine monohydrate has been associated with small increases in dihydrotestosterone (DHT) and possibly T. For example, 5 g/d creatine for 4 weeks raised DHT by ~56% in one study (with T unchanged).
#11 Unconventional / Emerging Strategies.
11.1 Red Light / Near-Infrared Therapy: Animal data show that low-level laser (670 nm) on testes can transiently raise T, but human evidence is not yet convincing. If available, low-energy red-light on the scrotum (not eyes!) might be experimented with cautiously.
11.2 Mind-Body Practices: Meditation and mindfulness can lower cortisol. One small study found that a brief mindfulness session blunted the cortisol spike and maintained testosterone better under acute stress than a control task. While effects on resting T are unclear, stress reduction is beneficial.
11.3 Cold Thermogenesis: Limited evidence. General cold exposure (e.g. cold showers) has anecdotal support but no strong human trials on testosterone. Some military studies even found cold immersion blunted exercise-induced T rises.
#12 Factors and Behaviors That Lower Testosterone (to Avoid)
Lifestyle and Diet Factors
Sleep Deprivation: Chronic short sleep markedly lowers T. Restricting sleep to 5 h/night for 1 week **dropped T by ~10–15%**. Avoid all-nighters, shift-work, or screen use late at night.
Chronic Stress: Long-term high cortisol (from psychological stress) suppresses GnRH/LH and T. While precise quantification varies, stress management is key.
Excess Alcohol: Heavy alcohol intake reduces T. In one study, men who flushed with alcohol and drank >8 drinks/week had 4.4-fold higher odds of testosterone deficiency compared to non-drinkers. Mechanism: alcohol impairs Leydig cells and LH release. Moderation is advised.
Smoking/Cannabis: Overall evidence is mixed. Chronic heavy marijuana use was once thought to lower T, but meta-analyses show no consistent effect. Cigarette smokers often have normal or slightly higher T (likely via SHBG changes), but smoking still harms health.
Aging: Testosterone naturally falls ~1–2% per year after age 40. (Not modifiable, but important context.)
#13 Training/Exercise Pitfalls
13.1Overtraining: Excessive volume or intensity without recovery can chronically suppress T (and raise cortisol). Beware “burnout” from nonstop training.
13.2Excessive Endurance: As noted, very high endurance volumes lower T. Marathoners and ultra-endurance athletes often have hypogonadal profiles. Keep cardio moderate and intersperse rest.
#14 Poor Diet Factors
14.1 Very Low-Fat Diets: Diets extremely low in fat (<20% of calories) have been shown to reduce total and free testosterone. Don’t over-restrict fats.
14.2 High-Sugar/Refined Carbs: Chronic hyperinsulinemia (from high sugar diets) can lower T. Some studies link greater sugar intake to lower T via insulin resistance, though precise effects vary. Favor low-glycemic foods.
#15 Environmental and Chemical Exposures
15.1 Endocrine Disruptors: Many chemicals mimic estrogen or block androgens. Key culprits include BPA (in plastics) and phthalates (plasticizers). For example, each doubling of DEHP (a common phthalate) metabolites in urine was associated with ~7.7% lower total testosterone in older men. Avoid heating food in plastic, use BPA-free containers, and minimize use of vinyl/plastic personal-care products.
15.2 Other Xenobiotics: Pesticides, PCBs, and heavy metals (lead, cadmium) have all been linked to lower testosterone in animal and some human studies. Organic foods and clean water can help reduce exposure.
15.3 Excess Body/Seat Heat: Chronic scrotal overheating impairs testicular function. Frequent hot baths, saunas, or using heated car seats may slightly reduce sperm counts and possibly testosterone. Let the testicles stay cool (looser underwear, limit laptop-on-lap).
#16 Specific Substances to Avoid
Licorice: Glycyrrhizin in licorice root inhibits testosterone synthesis. In men, even modest licorice intake has been shown to lower serum testosterone substantially. Avoid high-dose licorice supplements or excessive licorice candy if concerned.
Spearmint Tea: Some trials (in women with PCOS) found daily spearmint tea reduced free and total testosterone. Although data in men are sparse, spearmint has known anti-androgenic compounds; use sparingly.
Flaxseed and Pumpkin Seed: These contain phytoestrogens and zinc-binding phytates. While occasional use is fine, extremely high intakes of flaxseed have been reported to slightly lower T in some studies. Moderation is prudent.
If anything is wrong don't criticize me too much just tell me to remove it cause I'm a naive 14 yr old that can fall for anything with evidence that sounds plausible.
What increases it.
#1 Weight-loss
Just lose weight if you're a fatass. Research shows that losing weight can increase total T levels.
How it works: reducing adiposity/body fat reduces aromatization of T to estrogen and improved insulin sensitivity.
#2 balance your micro nutrients.
Basically diets in low fat can actually decrease T. A meta analasys found low fat diets significantly lower T versus high fat diets. Basically ensuring moderate healthy fat intake, monosaturated and saturated fats, may support testosterone. How it works: dietary fats are precursors for steroid hormones.
#3 Stress reduction
Chronic stress elivates cortisol, which antagonize testosterone. Tho specific hormonal effects are mixed, but lower stress is know to reduce HPA-axis suppression of testosterone.
Side shi I learned just for me:Read a romance novel. Relaxing and immersive activities like reading fiction (especially with positive or emotionally fulfilling content) may lower cortisol, indirectly relieving suppression of T.
#4 Heavy resistance training.
In short, lifting heavy causes spikes in T after workout leading to promoted muscle growth also remember 1-2min rest for maximal hormonal response.
#5 Sprint/High-Intensity Interval Training (HIIT).
Short, intense exercise bouts can transiently elevate testosterone. One study showed that an 8-week sprint training program maintained higher free T levels compared to steady-state cardio. Mechanism: intense exertion stimulates T release.
#6 Avoid Excessive Endurance.
In contrast, prolonged high-mileage endurance training lowers testosterone. One study found 6 months of running ~56 km/week significantly decreased total and free testosterone in previously sedentary men. Overtraining or chronic endurance exercise can disrupt the HPG axis.
#7 Adequate Sleep Duration.
Most testosterone release occurs during sleep. Restricting sleep (to 5 h/night) for one week lowered daytime T by ~10–15%. Aim for 7–9 hours nightly.
#8 Treat Sleep Apnea.
Obstructive sleep apnea causes fragmented sleep and is strongly associated with low testosterone. Continuous positive airway pressure (CPAP) or other treatments often normalize T levels.
#9 Consistent Schedule.
Keeping a regular sleep–wake cycle (and morning light exposure) supports the circadian rhythm of testosterone secretion, which peaks in the early morning.
#10 Key Supplements and Nutraceuticals
Ashwagandha (Withania somnifera): An adaptogenic herb. In a 8-week RCT in overweight 40–70 y.o. men, 600 mg ashwagandha extract raised total testosterone by ~14.7% versus placebo. Mechanism: may reduce cortisol and directly stimulate androgen production.
Fenugreek (Trigonella foenum-graecum): A spice-herb with steroidal saponins. In one RCT (600 mg/day extract with 50 mg high-gitogenin), free testosterone nearly doubled (+99%) over 8 weeks compared to baseline. Total T tended to rise but not significantly. Mechanism: fenugreek’s compounds may inhibit enzymes that convert testosterone to estrogen/DHT. Meta-analyses show modest increases in total and free T with fenugreek supplementation.
Zinc and Magnesium: Both are cofactors in testosterone synthesis. A classic study found that zinc supplementation (≈15 mg/day) in marginally-deficient elderly men raised total T from 8.3 to 16.0 nmol/L (+93%) over 6 months. Magnesium supplementation (10 mg/kg/day ≈600–700 mg/day) in sedentary and athletic men increased both free and total T, especially post-exercise. Mechanism: replenishing deficiencies and reducing oxidative stress.
D-Aspartic Acid (DAA): An amino acid that can stimulate LH. In one small trial, 3.12 g DAA for 12 days increased total T by ~42% in men with low-normal baseline T. However, other trials in normal-weight or trained men (3–6 g up to 28 days) showed no T increase or even a decrease at high doses. Likely effect only when baseline T is low.
Tongkat Ali (Eurycoma longifolia): Traditional herb (“longjack”). Meta-analysis of trials reports modest T increases (often 7–16 nmol/L) over short-term supplementation. One review notes significant T increases with Tongkat Ali extracts, possibly via reduced sex hormone-binding globulin and aromatase inhibition.
Ginger (Zingiber officinale): Some clinical trials (e.g. 3 g/d for 3 months) found increases in serum testosterone (e.g. ~17–18% rise) in infertile men, likely by improving testicular antioxidative capacity.
Protein and Creatine: Adequate protein intake supports lean mass, and creatine monohydrate has been associated with small increases in dihydrotestosterone (DHT) and possibly T. For example, 5 g/d creatine for 4 weeks raised DHT by ~56% in one study (with T unchanged).
#11 Unconventional / Emerging Strategies.
11.1 Red Light / Near-Infrared Therapy: Animal data show that low-level laser (670 nm) on testes can transiently raise T, but human evidence is not yet convincing. If available, low-energy red-light on the scrotum (not eyes!) might be experimented with cautiously.
11.2 Mind-Body Practices: Meditation and mindfulness can lower cortisol. One small study found that a brief mindfulness session blunted the cortisol spike and maintained testosterone better under acute stress than a control task. While effects on resting T are unclear, stress reduction is beneficial.
11.3 Cold Thermogenesis: Limited evidence. General cold exposure (e.g. cold showers) has anecdotal support but no strong human trials on testosterone. Some military studies even found cold immersion blunted exercise-induced T rises.
#12 Factors and Behaviors That Lower Testosterone (to Avoid)
Lifestyle and Diet Factors
Sleep Deprivation: Chronic short sleep markedly lowers T. Restricting sleep to 5 h/night for 1 week **dropped T by ~10–15%**. Avoid all-nighters, shift-work, or screen use late at night.
Chronic Stress: Long-term high cortisol (from psychological stress) suppresses GnRH/LH and T. While precise quantification varies, stress management is key.
Excess Alcohol: Heavy alcohol intake reduces T. In one study, men who flushed with alcohol and drank >8 drinks/week had 4.4-fold higher odds of testosterone deficiency compared to non-drinkers. Mechanism: alcohol impairs Leydig cells and LH release. Moderation is advised.
Smoking/Cannabis: Overall evidence is mixed. Chronic heavy marijuana use was once thought to lower T, but meta-analyses show no consistent effect. Cigarette smokers often have normal or slightly higher T (likely via SHBG changes), but smoking still harms health.
Aging: Testosterone naturally falls ~1–2% per year after age 40. (Not modifiable, but important context.)
#13 Training/Exercise Pitfalls
13.1Overtraining: Excessive volume or intensity without recovery can chronically suppress T (and raise cortisol). Beware “burnout” from nonstop training.
13.2Excessive Endurance: As noted, very high endurance volumes lower T. Marathoners and ultra-endurance athletes often have hypogonadal profiles. Keep cardio moderate and intersperse rest.
#14 Poor Diet Factors
14.1 Very Low-Fat Diets: Diets extremely low in fat (<20% of calories) have been shown to reduce total and free testosterone. Don’t over-restrict fats.
14.2 High-Sugar/Refined Carbs: Chronic hyperinsulinemia (from high sugar diets) can lower T. Some studies link greater sugar intake to lower T via insulin resistance, though precise effects vary. Favor low-glycemic foods.
#15 Environmental and Chemical Exposures
15.1 Endocrine Disruptors: Many chemicals mimic estrogen or block androgens. Key culprits include BPA (in plastics) and phthalates (plasticizers). For example, each doubling of DEHP (a common phthalate) metabolites in urine was associated with ~7.7% lower total testosterone in older men. Avoid heating food in plastic, use BPA-free containers, and minimize use of vinyl/plastic personal-care products.
15.2 Other Xenobiotics: Pesticides, PCBs, and heavy metals (lead, cadmium) have all been linked to lower testosterone in animal and some human studies. Organic foods and clean water can help reduce exposure.
15.3 Excess Body/Seat Heat: Chronic scrotal overheating impairs testicular function. Frequent hot baths, saunas, or using heated car seats may slightly reduce sperm counts and possibly testosterone. Let the testicles stay cool (looser underwear, limit laptop-on-lap).
#16 Specific Substances to Avoid
Licorice: Glycyrrhizin in licorice root inhibits testosterone synthesis. In men, even modest licorice intake has been shown to lower serum testosterone substantially. Avoid high-dose licorice supplements or excessive licorice candy if concerned.
Spearmint Tea: Some trials (in women with PCOS) found daily spearmint tea reduced free and total testosterone. Although data in men are sparse, spearmint has known anti-androgenic compounds; use sparingly.
Flaxseed and Pumpkin Seed: These contain phytoestrogens and zinc-binding phytates. While occasional use is fine, extremely high intakes of flaxseed have been reported to slightly lower T in some studies. Moderation is prudent.
