The Ultimate Guide To Naturally Raise Testosterone: For the 20-Something Man - Phil Hawksworth

The Ultimate Guide To Naturally Raise Testosterone: For the 20-Something Man

How to naturally raise testosterone..?

Every guy I know wants to have high testosterone. It’s the ultimate masculine ideal. It’s a corollary to being strong, buff, manly, powerful, alpha, attractive and whatever else a guy might aspire to be.

Unfortunately, that runs opposed to most of modern society. You can make the argument that the media, politics and general society want to demonize masculinity, and you’re probably right. But honestly, who cares? It just makes it easier than ever for a guy with his shit together to be elite.

When the vast majority of men are suffering from pathetically low testosterone levels, as the free-falling average testosterone levels indicate, it’s much easier to stand out.

Be the guy who is actually in shape, in good health, with drive and high-energy. Nothing is more estrogenic than complaining about something that is almost entirely within your control.

What is testosterone? Quick and dirty guide to the male hormonal system

To be able to naturally raise testosterone, we first need to understand a little about what it is. I’m going to give just enough detail to understand what you need to understand, to action the things that are going to help you in life. Go buy a biochemistry text book if you really want to study the endocrine system in great depth.

Testosterone is secreted from the testes at the end of a chain of events that begins in the brain. The hypothalamus secretes gonadotropin-releasing hormone, which stimulates the pituitary gland to release follicle stimulating hormone and lutenizing hormone, which stimulate the testes to produce testosterone.

That’s just how it is released. How it is actually made is even more complicated. See the image below.

steroidogenic pathways

The reason I am telling you how this works will become evident later. Like most things in the human body, the system is incredibly complicated. There are inputs and outputs at various levels throughout the body where the androgen system is interacting with other internal and external systems. You cannot look at it in isolation, without consideration of the whole body and dozens of not immediately related things up and down the chain which ultimately have an effect on testosterone levels.

Signs of low testosterone

You might have low testosterone if:

  • You can’t gain weight/muscle/strength
  • You’re weak
  • You’re fat
  • You have poor immunity
  • You lack focus, energy and drive
  • You have low sex drive
  • You don’t wake up with an erection in the morning
  • You feel tired all of the time
  • You’re depressed or generally unhappy
  • You tend towards vegetarianism, feminism and complaining about how unfair life is
  • You’re generally a pussy

It’s assumed that as you age your testosterone levels are supposed to decline, but there isn’t actually any evidence for this. It happens, but that doesn’t mean it is supposed to happen.

It is becoming more and more common, for an abundance of reasons we will explore later, that young guys have low testosterone. If any of the above sounds like you, it is worth looking in to getting it tested.

Read a great series of posts detailing a young guys low T journey here.

I’m a fan of doing lab tests for this stuff. Even if you’re fine, it’s good to have a baseline to compare against in the future. Doctors diagnose low testosterone at the level it reaches critical deficiency and causes problems – this says nothing whatsoever about the level that is optimal.

The ‘range’ you’re being measured against is based on a population average. With our populations collective testosterone level declining – and just look around at a sample of the next 1o guys you see – being ‘average’ is not saying much.

You should strive to be way above average and at the very top end of ‘normal’ levels.

How to test your testosterone level

If you’re under 35 you stand little chance of your doctor running the tests for you, even if you have symptoms of low testosterone. Luckily you can do lab tests yourself.

A blood hormone panel will tell you the information you need. Here is mine from a couple of years ago:

testosterone panel

In the US and elsewhere testosterone is measured in ng/dl.

36.7 nmol/L = 1059ng/dl, for comparison.

The reference range varies depending on where you look, but as you can see, my level at this time was 20% above the top end of the reference range. That was 3 years ago, so I was 23 at the time. I haven’t had it measured since; that is the latest data that I have.

What should I do if my testosterone levels are low (or I think they are low)?

This is why I explained very briefly how testosterone is produced. If your levels are low, there is no one single fix. Any break in the chain is going to effect everything down stream from there.

Perhaps you don’t have enough cholesterol in your diet to produce testosterone from?

Perhaps you’re low in lutenizing hormone?

Perhaps you’re aromatizing too much and turning testosterone in to estrogen?

Without testing and getting some professional help, you are really just guessing what the problem is. People will ask things like:

Will taking zinc/magnesium raise my testosterone?

Does tribulus work?

The answer is, it depends.

It depends on where the problem lies. The only surefire way to raise your testosterone, without actually understanding where the problem is, is taking exogenous testosterone (injecting). The non-natural method.

Now, I think as guys get older they absolutely should take TRT to improve their health and quality of life, when it is required. However, I also think that a lot of younger guys, say in their early 30’s, are getting on to TRT too early, when they have scope to keep levels high naturally for a while longer.

It’s no joke committing to injecting yourself every day/week for the rest of your life. It’s not something that you should take lightly and without knowing all of the ins and outs of it.

This is a totally different story to taking testosterone for strength or bodybuilding, by the way, which is usually done in cycles and not ever meant to be a permanent solution. That’s a different conversation for a different day.

I’m very much pro-TRT, but I think before you ever get to that point you should:

a). Be doing everything in your power to naturally raise testosterone levels

b). Look in to the data and find where your system breaks down, then focus on fixing that and optimise, before you look at exogenous testosterone

I personally used to work with a very high-level nutrition/functional medicine guy who now works for a billionaire you would all recognize. The interpretation is where the money is, if I just did all of the various tests I’ve had myself, I wouldn’t really know what they meant (and I know a lot more than the average guy about this stuff).

Your best bet is probably to find an anti-ageing doctor, or ask around online, or even at the gym, for a doctor who is clued up on this stuff and will help you get the tests and interpret them. The best resource I’m aware of for this stuff is Fab Fit Over 40, so go over there and have a read. If you’re under 40, which most of my readers are, the information is still just as valid and useful.

Now, if you don’t have any immediate signs of problems, or you don’t have much cash, by all means just get the basic male hormone panel to get a baseline testosterone level. Then look to improve it with the things I am going to mention below.

If you can’t get even the basic panel, of course you can and should still implement these lifestyle related things. The benefits will be far reaching and almost all of the things mentioned are much bigger than just effecting your testosterone levels. The only downside is that you don’t have any comparison data. You’re basing it only on how you feel. Although it’s safe to assume that doing this stuff is healthy and good for you anyway, so it doesn’t matter even if it didn’t raise your testosterone.

Ways to naturally raise testosterone

There are a host of things you can do to naturally raise testosterone levels. I strongly advise every guy does all of these things anyway, because they’re important for health and quality of life. They will likely raise your testosterone, assuming you don’t have any defective functioning somewhere in the chain of events that produces and releases testosterone.

I’ll break them up in to categories for simplicity. Some of them are just easy switches you can make, some are habits that will take a bit of effort to build. Select the easiest wins to get started and then build them all in over time. The point – as with most things in life – is to be consistent. A flourish of trying to change everything for 3 days and then quitting isn’t going to help anyone.

Here we go…


Phil Hawksworth

If you’re not lifting, and you’re over the age of 20, you will be missing out on a huge chunk of potential to naturally raise testosterone. Go to the gym, pick heavy shit up 4-5 times a week. Whether you’re bodybuilding, weightlifting, powerlifting, strongman, gymnastics, heck even Crossfit. It doesn’t matter. You need to be lifting weights.

Cardio is less important, but it still has benefits in it’s ability to aid detoxification through sweat and breath. We will cover this in more detail later.

You need to be using your body for it to function properly. If you sit around, work behind a desk and then go lay on the sofa, it’s not going to be working efficiently. It’s too damn comfortable. Challenging your physicality with progressive overload in training will ensure that your body stays young and healthy.

Training is also the catalyst for a lot of other things we are going to look at. By having physique/strength goals and lifting on a regular basis, you will automatically start to do a lot of other things right, to sustain your training and recovery.

If you apply an 80/20 principle to raising testosterone, lifting weights is most definitely going to give you huge returns on the investment of time and effort. Both in itself, and the knock-on effect it has on other behaviours.

Don’t be fat

Now, there’s many reasons that being fat can potentially lower your testosterone. For example, self-esteem and good posture are correlated with high testosterone (I think this relationship goes both ways) and if you’re a fat slob, you probably don’t have high self-esteem or good posture.

Likewise, being seen as someone in a leadership position and being attractive to attractive women is also unlikely to happen if you’re out of shape.

The biggest thing though, is the fact that body fat itself is estrogenic. The more body fat you have, the more you are converting testosterone in to estrogen. This means less testosterone, you then gain more fat, become more estrogrenic, dropping more testosterone and with it the drive to actually do something about it.

I can sympathise with people who are overweight, for the most part of my adult life I helped train and coach people to lose weight. The commonality was that they always wanted to lose weight. Hence seeking professional help. For many, there seems to be an inherent lethargy where the pain and effort of trying to not be fat is harder than the pain of being fat and feeling bad about it. Getting caught in a cycle of inaction that usually takes a drastic life event (health scare, divorce) to kick them out of.

You could theorise that this is caused by the low testosterone. That no matter how shitty it is being fat, they simply do not have the drive to do anything about it. Justifications and excuses abound, obviously. Yet at the core of it, I’ve never met someone who was overweight and genuinely happy about it. They just didn’t have it in them at that specific time, to do something about it; for any number of reasons, limiting beliefs, obstacles, etc.

I haven’t yet given any specific advice to combat this, but common sense says exercise and diet is a good starting point. This brings us nicely on to the next point…


Don’t eat shitty food. You know the kind I’m talking about. The junk food, the plasticy franken-food, the sugary, luminous blue cake. Crappy food is estrogenic. It makes you fat – see above. It lowers your energy, inhibiting ability and drive to workout and do other useful things. It messes up your sleep patterns, leaves you nutrient deficient. Lacking in the building blocks for testosterone and healthy metabolic function across the board.


Don’t eat loads of soya. It’s estrogenic. Likewise, don’t cook food in plastic containers or leave water bottles in the sun/heat. The plastics leach in to the food/drink. Try and drink filtered water too. Tap water has all kinds of nasties in it. Like heavy metals which bind to testosterone receptors, blocking testosterone uptake.


Go easy on the booze. Alcohol inhibits testosterone production, and makes you fat as well. Beer is the worst, so drink spirits. A high quality spirit with no mixer or soda water will be the most body-friendly way to drink. Leave the vodka and coke for the ladies.


Eat enough protein and cholesterol. You need protein for every cell in your body. If you don’t get enough, you cannot be as healthy as is optimal, let alone thinking about being strong and muscular. If you’re training (I hope you are) then you are going to need more than the ‘average’ or the ‘recommended’.1 gram per pound of lean body weight is the traditional bodybuilding recommendation. I think this can vary depending on what else you’re doing – for example if you’re lean and eat high carb, you won’t need as much – but that’s a good place to start.

Take a look at that diagram back up the top and you will see it all starts with cholesterol. This is the base material for all of your sex hormones. If you’re not eating enough, you cannot possibly produce high levels of testosterone. The funny irony is that the most hardcore bodybuilding diet of dry chicken, dry rice and wet broccoli, 6 times per day, is most likely deficient in cholesterol. They’re ok because they skip the whole process and have some nice ready made testosterone in a little glass vial…but if you try follow this diet natural, it’s not going to end well.

Saturated fat contains cholesterol, which comes in animal products. This is the biggest reason I mentioned vegetarianism as a sign of low testosterone. They probably don’t have enough protein, probably eat too much soya and probably have less than optimal belief patterns, but fundamentally without the building block they simply cannot make testosterone. Yes you can eat a vegetarian diet, be healthy and have high testosterone, as long as you get your eggs and dairy. If you’re vegan, you can’t – full stop.

Manage stress

Cortisol, the primary stress hormone, fights for the same resources as testosterone. Reference the diagram above and you will see that both are made from progesterone.

Progesterone is a limited resource in your body and the more of it is serving the creation of stress hormones, the less there is left over for testosterone. Stress hormones will take priority every time, by the way, because they evolved as life saving hormones in the ancestral environment.

We cannot stop stress, and indeed in the right amount, it is healthy and essential. What we need to do is manage it so that we have a stress load which we can deal with. It’s not that stress is bad, it’s the double whammy of modern western humans suck at dealing with stress and have an incredible amount of it. Mostly self-imposed. We can never avoid stress. What we can and should do, is learn to manage it, while avoiding unnecessary stress.


Practice stress management. Some people like to meditate, some ‘meditate’ i.e. walking/driving/hitting a heavy bag (this is my preference), writing your thoughts down in a journal, or voice recording them – to get them out of your brain and let the sub-conscious get over them.Consider writing/recording some of the shitty things you say/think about yourself and then looking back on them the next day when you’re calm. Look stupid? Never talk to someone else like that? You’re free to let them go. (This tip is from Gorilla Mindset by Mike Cernovich – highly recommended.)

Go to talk therapy or play gory video games if it helps you deal with stress. That’s not my idea of time well spent, but if it works for you, go for it.


Stop putting undue stress on yourself physically. That means don’t sit down all day or generally being lazy. The body needs to move to be healthy. Go to the gym, go for a walk, play a round of golf, have sex. Whatever, just move your body.

Adopt good posture and release muscular tension. We will talk about posture more later, but realise that bad posture is stressing your body. Think about your insides, you have a thin wire down the middle transmitting electrical messages, and a load of tubes around it carry blood, oxygen, water, etc. If you’re in some funky posture where there’s a big kink somewhere there isn’t supposed to be, you are inhibiting all of these wires and tubes from performing optimally. Bad posture will make you less healthy.Excessive muscular tension will both pull you in to bad postures, and is stressful in itself. Stretch, get a massage, buy a foam roller (and actually use it), do some yoga. Whatever you need to do to release the physical tension.

Don’t carry around dead weight (fat). You’re just taxing the bodies systems with no gain in return, unlike muscle which is actively helpful in sustaining itself.


Stop putting undue stress on yourself mentally. That means let things go, work on being present, build your self-esteem, adopt an abundance mindset and fill your brain with uplifting thoughts.That thing you’re angry/upset/stressed about…
Is it within your control?
Will you care or even remember it in a years time?

If the answer to either is no, then let it go. It is not serving you. If it’s not in your control, you can’t do anything about it. Whatever happens, happens. If it’s something inconsequential, just get over it. If it’s a person in your life causing it, either forgive them, or get them out of your life. Holding petty grudges is not helping you.

Turn off your phone at night. Put it down from time to time. When you’re at the gym, leave it in the locker. When you’re at dinner, leave it in the car. You’re not that damn important that you can’t go off the radar for half an hour. Indeed, if you’re not always available, people will hold you in higher regard. Unless you’re a doctor on call or something, put the damn phone down and be present.

Having low self-esteem is stressful. You’re always going to be putting yourself down. Go get in shape, have a mission in life that inspires you, fuck some hot girls and achieve stuff that makes your confidence grow. High self-esteem typically goes with an abundance mindset. When shit happens, it doesn’t really phase you, you know that you will be ok, because you back yourself 100%. You know you’re going to succeed, so circumstance, other people, the environment, really can’t get under your skin. Whatever happens, you will work through.

Cut negativity out of your life. That’s people, news, social media, even clients. I understand why people keep people around, even if they bring them down. There’s more aspects to some relationships. Deep rooted feelings, memories, etc. I’m slightly on the sociopathic side on this, I don’t put other people’s feelings above my own and I don’t care about my perceived obligations. If you’re a liability, you’re gone.

What I never understand, is why people watch the news, rage-read things they dislike on the internet and spend hours arguing in YouTube comments. Why on earth do you want to fill your brain with negativity? Stop doing that shit, right now. Fill your mind with things that lift you up. Educate you, entertain you, make you feel happy.

All of this stuff is going to lower your stress levels, increase your testosterone and will also be the healthiest thing you could do for yourself. Not to mention how much happier and more successful you will be by adopting thought patterns that build you up, instead of tear you down.

Sleep & light cycles

When did you last sleep for 9 hours in a pitch black room, without any electronics around, waking up naturally – no alarm clock?

Sleep is the time that we regenerate and the body goes to work on it’s internal processes without the inconvenience of your being conscious and doing stuff, which requires energy.

If you’re not sleeping properly, your stress will be high. Your insulin sensitivity will be lower, making it more likely you will get fat. Your energy levels are going to crash, meaning you are less likely to workout, or to achieve anything of note in your days. Your mood will be low as serotonin is depleted and that’s going to wear down on your overall psychology.

On top of all these secondary issues, testosterone is produced on a circadian rhythm, meaning it needs your sleep cycle to align to regulate itself. When you circadian rhythm gets out of whack, it causes all sorts of problems you really don’t want to have to deal with.

To improve sleep:

Sleep in a pitch black room. Turn off any light sources and get some blackout blinds. The difference in sleep quality is huge – if you’ve ever gone out in the countryside away from street lights and all the electronics in your home, you will recognise this.


Wind down before bed. Meditate, stretch, journal, listen to music. Whatever works for you. You don’t want to go to bed carrying all of the days shit with you, where you lie awake anxious about whatever thoughts you’ve been repressing all day. Simply writing them down, or doing some physical relaxation will go a long way to quelling this anxiety and improving your sleep quality.


Leave the phone in a different room. Phones emit electromagnetic waves that will interrupt the brains natural wavelength, and the blue light from the screen is the same spectrum as sunlight, which signals your body to be awake. You want to avoid blue light at night, as your body and mind will not be at rest in it’s presence. Turn off the TV and laptop for half an hour before bed too.

On a more practical level, just having your phone nearby is an addiction we probably all suffer from. We can’t help but look at the damn thing every 2 minutes and get that little dopamine hit from a message or notification. Lie in bed for 2 minutes and can’t sleep? Feeling anxious? Grab your phone and find solace in someone else’s life on Facebook! Not good for your sleep patterns…


Try and keep a consistent cycle and have routines for the evening and morning. This will put you in the right frame of mind for sleeping. The consistency is important because your body becomes conditioned to routine. It will fall in to a comfortable routine and match up your circadian rhythm if you give it chance. Going to bed at roughly the same time and waking at the same time will allow your body to set itself optimally for your routine.


On the opposite side of this, we have light exposure. This is less talked about than sleep, but still important. When most of us spend all day sat inside under unnatural lighting and rarely, if ever, see the sun, it’s not good for our health or our testosterone levels.

This goes back to circadian rhythms and light is the signalling that tells your body what to do. When it gets natural light exposure, it sets off a cascade of signalling and hormonal release. If you’re not getting natural light during the day, and not getting true darkness at night, it causes havoc with your circadian rhythm.

What to do? Go outside whenever you can! Get a light alarm clock that wakes you up gradually with light exposure – mirroring sunrise. Get a sun lamp for your desk, to give natural light exposure when you’re indoors. Get your vitamin D levels tested and supplement if required – more on that later.


Did you know that your posture can affect your testosterone levels? Well, it does. Read more about how this works here. This post is long enough as it is; I’ll just deal with the practical application.

Improving posture will naturally raise testosterone and high testosterone will lead to adopting more dominant postures. This will become a positively self-perpetuating cycle. You can be implementing all of the other points in this post to start raising your testosterone. Meanwhile, you can start to consciously improve posture.

It’s an odd thing to think about initially. Like breathing, you will have just done it unconsciously all of your life. I find that the two – breathing and posture – really go hand in hand. When you start to be aware of one, you start to be aware of both.

When you first start to think about it, you’re going to find it very tedious. Every time you catch yourself in bad posture you will adjust yourself and 2 minutes later likely be back in to the bad posture again. You just have to stick with it. Keep re-training your nervous system until it starts to adopt good postures as it’s default.

The 2 positions you need to think about are standing/walking and sitting. If you work in a office, you probably spend the majority of your life sitting. I was fortunate in that I worked in gyms when I was becoming aware of this stuff, so was on my feet all day.

Sitting for long periods is not something humans are particularly well designed for. It takes it’s toll on your body, your posture, your muscles. To sit better theres 2 things to think about it: Abs and head.

If you get the abs and head right, everything else in the chain will end up in the right place too. So focus on these two things.

Focus on gently flexing the abs, so you have a natural curve in your lower back. If you’re sitting in a chair with a back, sit your ass right back so that as much of you as possible is in contact with the chair. If you’re on a stool, or just ‘free sitting’ focus on keeping your spine straight and upright.

Keep the head back on your neck. Get your computer set at eye level, so you’re not looking down at it. If you’re reading a book or on your phone/tablet, hold it to your face, rather than craning your neck down to your lap. If your head is back on the neck (think tucking your chin to make what would be a double chin) your upper back and neck will fall in to line as well.

Your limbs will end up in the right place if your lower back and head are, so don’t worry too much about them. Obviously having a set up where your feet are flat on the floor and your elbows can rest comfortably on the desk is going to be easiest – but this only applies to sitting at your own desk – which is probably only a moderate percentage of the time you spend sat down.

Now, for standing or walking posture, this time you need to think about glutes and head. Again, if these two things are sorted, everything else will fall in to line.

When you’re walking, squeeze your glutes as you stride. When you’re standing, lightly squeeze them and balance weight on both feet (you probably stand primarily on one leg at the moment). Same as when sitting, push your head back on your neck, look ahead at the horizon when you’re walking.

Do these two things, and your spine will be straight, shoulders will pull back and hang naturally. Of course, if you have tight muscles, this might not happen immediately. You should also be stretching the tight muscles out and strengthening the important postural muscles at the back of the body in the gym.

Cold Exposure

Cold showers are great. I wrote about them as part of my morning routine. Cold exposure has been consistently shown in studies to raise testosterone. Taking a cold shower each morning is a pretty simple routine to take up.

Aside from the physiological mechanism for raising testosterone, it also builds discipline, mental strength and fortitude that probably affects testosterone levels by way of altering your attitude to life in general.

Detoxify & sweat

This is a big one. Most of us are packed full of toxins. Heavy metals which inhibit testosterone uptake, and plastics which increase estrogen. From the environment, the air, food, water, hygiene products. It’s hard to escape, unless you go and live off the land in the mountains away from civilisation. What we can do, is ensure that our detoxification pathways are working optimally and do what we need to do to support them.

This is a big topic, so I will just skip over the main takeaway points. Again you will see the complexity of this process in the image below.

detoxification pathways

Your liver is the main organ involved in detoxification and there are 2 phases of detoxification.

Toxins are stored in fat tissue, because it is ‘safe’ – outside of the blood stream. This means the more body fat you have, the more toxic you will be.

Phase 1 takes toxins in to the liver for processing and phase 2 is the excretion process. You eliminate toxins through urine, faeces, breath and sweat.

To aid detoxification we can provide the nutrients required for the processing (see image), provide sufficient clean water, breath hard and sweat a lot. One of the biggest benefits of cardio is the increased breathing rate over a sustained period of time. We can also use sauna’s to help the detoxification process. Aiming to accumulate time – 20-40 minutes is a good target, a couple of times per week. Infra-red saunas are better, if you have access to one.

There’s a lot more to detoxification, but it’s beyond the scope of this post. Action the things in the previous paragraph and it will help in your quest to improve health, metabolic function, and naturally raise testosterone.

The biggest thing you can do, is stop putting as many toxins in to start with. Don’t eat shit food, drink too much or do a lot of drugs. Drink filtered water, don’t heat plastic contains or re-use water bottles. Avoid most cosmetics and chemicals on your skin (it’s your biggest organ, and it absorbs the stuff you’re putting on it).

Psychology of how to naturally raise testosterone

This is actually the area that most interests me. The integration of body and mind never ceases to amaze me. Like posture, this goes in both directions. The right psychology will lead to increased testosterone, and increasing testosterone will build positive mentality.

Here’s some actionable tips:

Succeed and win at life. It’s not the taking part that counts. There’s many studies showing that winning at competitive endeavors raises testosterone, while losing doesn’t. Obviously this is short term, but if its habitual – beating yourself on a daily basis with incremental improvement – new PR’s in the gym, etc…


Raise your adrenaline. The old advice of doing something that scares you every day has merit. It raises your testosterone. Again, it’s a short term spike, but if it’s something of habit it will have long term benefit.


Avoid mind poison. Gossip is for women and negativity is for losers. In other words, stop watching TV and reading the news. Be very selective in what you let in to your mind. This goes for people too. You just don’t want to be around people who bring you down. It’s going to affect your psyche and your physiology.


Be around attractive women; don’t masturbate. Being around attractive women raises your testosterone (and having high testosterone makes attractive women want to be around you). Getting yourself off will lower your testosterone, and is a waste of your sexual energy that you could put in to something useful. Have sex, or find something else to do.


Having a generally positive outlook on life keeps stress levels low, and remember stress is the polar opposite of testosterone. Simply doing stuff that makes you happy, having a hobby, being around people you like, etc. is going to help things more than you realise.

Supplements that naturally raise testosterone

I’ve left this section until last because I’m going to reference many things I have said above. First of all, understand that supplements will help if they are filling a gap somewhere in the chain of events that causes testosterone to be produced/released. If the supplement is not filling a place you have a deficiency, it probably won’t do anything.

Therefore, it is a very individual thing. What works for me will probably not work for you, and vice versa. Testing is the way to really find out what you need, but you can also experiment. While Vitamin D is going to be great if you need it, and probably not raise testosterone if you don’t, it’s still good for you and will have a net positive effect on your health. Assuming you don’t take so much that you poison yourself – but you’re not that stupid.

Here’s some of the things that are generally good all around supplements, which will benefit your health and possibly raise testosterone:

  • Zinc
  • Magnesium
  • Vitamin D
  • Omega 3 fish oils
  • Greens powder
  • Milk thistle

These are all generally useful supplements. There are ‘testosterone specific’ supplements such as tribulus and various blends that companies create which might benefit you. Depending entirely on where in the chain things break down for you. You can test and find out for sure, or you can experiment and see what happens. There is no magic supplement that will work for everyone, so be warned; you might waste your money.

What about getting huge/strong and taking gear?

That is beyond the scope of this already lengthy post. One thing that I will stress is that you have no right to be thinking about taking exogenous testosterone until you:

Have maxed out your natural potential by doing everything mentioned in this post, consistently, for at least a year.


Have been training properly for at least 3 years. I say properly, because most people don’t start training properly for the first couple of years in the gym. They get some noob gains and think they’re on the right track. It’s only when that stagnates that they start to educate themselves and actually do things properly.


Are over 25 and have done extensive research on what you are getting in to. Just because the guy down the gym does it and has huge arms doesn’t mean it’s a good idea for you.


Have a specific reason for doing so. What are your goals? Is that what is required to achieve them?


If you meet these criteria, then you should get in research mode and find out as much as you can. John Doe Bodybuilding has extensive information on pretty much everything you would want to know, so start there.

Conclusion & recap: How to naturally raise testosterone

Alright, we’ve covered a lot of info here. Let me recap it briefly:

  • Testosterone is produced and released through complex bodily systems with lots of moving parts. If there is a break at any point in the chain it is going to negatively effect testosterone.


  • Everyone can and should be doing everything they can to naturally raise testosterone, regardless of age. All of the recommendations are also generally good for your health and will have many other benefits.


  • Testing, finding out your levels and where things break down, for certain, is the best solution. Even if you cannot get the labs done, doing the things discussed to naturally raise testosterone is going to benefit you – you just won’t have the data to track change, relying only on how you feel.


  • Start to implement things in to a routine/habit and build them in to your life. Some things are simple swaps, others are habits to adopt. Start with the low hanging fruit and progressively build everything in to your lifestyle in a manageable way.


  • If you’re not testing, track how you feel and measure progress via gym performance, sex drive, energy levels, focus, body composition, etc.

If you have any questions or comments, fire them in the comments.


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Discover the big secret that the fitness industry don’t want to tell you…

Because they’d rather sell you supplements and workout plans for ever (profit!)

Click HERE to find out the truth of what really makes for a great body.


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