How to boost your testosterone

How to boost your testosterone

Research Cyril Certain

What is your testosterone level?

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Are you looking to naturally increase testosterone but disappointed by miracle solutions that promise quick results? As a bodybuilding enthusiast for over a decade, I have experimented with scientific methods to optimize your hormones.

Testosterone: much more than just a male hormone

Are you looking to optimize your performance and vitality? Testosterone is a key player in your physiology. An important steroid hormone, it influences much more than virility. Present in both men and women, it regulates muscle mass, fat distribution, bone density, and mood. Its level peaks between 20 and 30 years old, then decreases by about 1% per year after 30. The natural decrease is normal, but lifestyle factors accelerate it. Understanding these fluctuations is crucial for your overall health.

It stimulates protein synthesis, essential for muscle growth. An optimal balance ensures stable energy, a healthy libido, and quick recovery after exertion. Testosterone also supports cognitive health and general well-being. In men, it is primarily produced by the testes. In women, in smaller but equally vital amounts for hormonal balance. Its role goes far beyond sexual aspects. Adequate levels promote optimal concentration and resilience to stress. Testosterone plays a key role in regulating fat mass and cardiovascular health.

Signs of an insufficient level An insufficient level manifests as chronic fatigue, decreased libido, and erectile dysfunction. Muscle mass decreases, while abdominal fat accumulates. Physical symptoms Persistent chronic fatigue Loss of muscle mass Abdominal fat accumulation Bone density weakening Sexual symptoms Marked decrease in libido Erectile dysfunction Gynecomastia (breast development) Decreased fertility Cognitive symptoms Difficulty concentrating Recurrent sleep disorders Unstable mood, irritability General decrease in motivation

Signs of an insufficient level

An insufficient level manifests as chronic fatigue, decreased libido, and erectile dysfunction. Muscle mass decreases, while abdominal fat accumulates.

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Physical symptoms
  • Persistent chronic fatigue
  • Loss of muscle mass
  • Abdominal fat accumulation
  • Bone density weakening
❤️
Sexual symptoms
  • Marked decrease in libido
  • Erectile dysfunction
  • Gynecomastia (breast development)
  • Decreased fertility
🧠
Cognitive symptoms
  • Difficulty concentrating
  • Recurrent sleep disorders
  • Unstable mood, irritability
  • General decrease in motivation

Why can your testosterone levels drop? Key factors to know

Testosterone peaks between 20 and 30 years old, then naturally decreases by about 1% per year after 30. This decline is normal and part of aging. Don’t worry: it is possible to slow this process with healthy habits. According to the French Association of Urology (AFU), this decrease is common in men. This decline is gradual, but your daily choices determine its impact. By acting on your lifestyle, you can maintain optimal levels despite age.

Natural evolution with age Testosterone peaks between 20-30 years, then naturally decreases by ~1% per year Good news: Your daily choices can slow down or accelerate this decline! 0 years 10 years 20 years 30 years 40 years 50 years 60 years

Natural evolution with age

Testosterone peaks between 20-30 years, then naturally decreases by ~1% per year

20% 0 years
60% 10 years
100% 20 years
100% 30 years
90% 40 years
80% 50 years
70% 60 years
Good news: Your daily choices can slow down or accelerate this decline!
The 3 pillars to optimize your testosterone PILLAR 1 Strategic diet Diet plays a key role. Ultra-processed foods, excessive sugar, and bad fats promote inflammation and weight gain. Favor healthy fats (salmon, avocado), quality proteins, and green vegetables. Key nutrients: Zinc (oysters), magnesium (spinach), good fats (avocado, salmon) PILLAR 2 Adapted training Sedentary lifestyle transforms testosterone into estrogens via abdominal fat. Regular physical activity, particularly weight training with heavy loads and compound exercises, naturally stimulates hormonal production. Recommendation: Weight training + regular activity to limit conversion into estrogens PILLAR 3 Sleep & Stress management Deep sleep is crucial: most testosterone is produced during the night. Chronic stress increases cortisol, a hormone antagonistic to testosterone. When cortisol rises, it blocks hormonal production. Objective: 7-8h of restorative sleep + stress management (cortisol ↔ testosterone) To remember: These 3 pillars are interconnected. An imbalance in one affects the others. The global approach is the key to success.

The 3 pillars to optimize your testosterone

🥑
Strategic diet
PILLAR 1

Diet plays a key role. Ultra-processed foods, excessive sugar, and bad fats promote inflammation and weight gain. Favor healthy fats (salmon, avocado), quality proteins, and green vegetables.

Key nutrients: Zinc (oysters), magnesium (spinach), good fats (avocado, salmon)
🏋️
Adapted training
PILLAR 2

Sedentary lifestyle transforms testosterone into estrogens via abdominal fat. Regular physical activity, particularly weight training with heavy loads and compound exercises, naturally stimulates hormonal production.

Recommendation: Weight training + regular activity to limit conversion into estrogens
😴
Sleep & Stress management
PILLAR 3

Deep sleep is crucial: most testosterone is produced during the night. Chronic stress increases cortisol, a hormone antagonistic to testosterone. When cortisol rises, it blocks hormonal production.

Objective: 7-8h of restorative sleep + stress management (cortisol ↔ testosterone)
To remember: These 3 pillars are interconnected. An imbalance in one affects the others. The global approach is the key to success.

Pillar #1: Optimize your testosterone through diet

Cholesterol, an essential precursor of testosterone, is synthesized in Leydig cells. Favor monounsaturated fats (avocado, olive oil, almonds) and polyunsaturated fats (fatty fish, chia seeds). These lipids improve cell fluidity, facilitating hormone synthesis. Quality proteins (poultry, fish, eggs) preserve muscle mass; complex carbohydrates (quinoa, sweet potato) ensure stable energy. A restrictive diet decreases LH/FSH, reducing testosterone.

Zinc inhibits aromatase, an enzyme converting testosterone into estrogens. A deficiency in vegetarians reduces testosterone by 10-15%. Magnesium (spinach, nuts) reduces cortisol and improves vitamin D absorption. Deficient in winter, it regulates testosterone: 2000 IU/day boosts 25% in deficient individuals.

Key foods to integrate These foods naturally support hormone production thanks to their essential nutrients. Fatty fish (salmon, sardines) 2-3 times/week 1.5g of omega-3, reducing inflammation disrupting hormone production. Whole eggs 2-3 eggs/day 185mg cholesterol, vitamin D and selenium for hormone synthesis and thyroid. Oysters 6-8 units 150% zinc needs, blocking aromatase (conversion of testosterone to estrogen). Spinach 100g/day 79mg magnesium, supporting recovery and stress management. Avocado and almonds 1 avocado/day 20mg boron, improving vitamin D and hormonal regulation. Essential monounsaturated fats. Broccoli and cauliflower 150g/day Indole-3-carbinol regulating estrogen and protecting against excess. Pure cocoa (>85%) 20g/day Flavonoids improving blood circulation and erectile function. Foods to avoid to preserve your testosterone Certain foods directly disrupt your hormonal balance. 75g glucose reduces testosterone by 25% in 2h. Refined sugars & sodas Insulin spikes promoting abdominal fat and chronic inflammation. Alcohol Alters liver function, increasing conversion of testosterone to estrogen. Ultra-processed foods Promote visceral fat accumulation (aromatase activity). Key mechanism: Abdominal fat converts testosterone to estrogen via aromatase. Favor whole foods for sustainable hormonal balance.

Key foods to integrate

These foods naturally support hormone production thanks to their essential nutrients.

🐟
Fatty fish (salmon, sardines)
2-3 times/week
1.5g of omega-3, reducing inflammation disrupting hormone production.
🥚
Whole eggs
2-3 eggs/day
185mg cholesterol, vitamin D and selenium for hormone synthesis and thyroid.
🦪
Oysters
6-8 units
150% zinc needs, blocking aromatase (conversion of testosterone to estrogen).
🥬
Spinach
100g/day
79mg magnesium, supporting recovery and stress management.
🥑
Avocado and almonds
1 avocado/day
20mg boron, improving vitamin D and hormonal regulation. Essential monounsaturated fats.
🥦
Broccoli and cauliflower
150g/day
Indole-3-carbinol regulating estrogen and protecting against excess.
🍫
Pure cocoa (>85%)
20g/day
Flavonoids improving blood circulation and erectile function.

Foods to avoid to preserve your testosterone

Certain foods directly disrupt your hormonal balance. 75g glucose reduces testosterone by 25% in 2h.

🍬
Refined sugars & sodas
Insulin spikes promoting abdominal fat and chronic inflammation.
🍺
Alcohol
Alters liver function, increasing conversion of testosterone to estrogen.
🍔
Ultra-processed foods
Promote visceral fat accumulation (aromatase activity).
Key mechanism: Abdominal fat converts testosterone to estrogen via aromatase. Favor whole foods for sustainable hormonal balance.

Pillar #2: Training, the most powerful hormonal stimulant

Weight training stimulates testosterone far more than any other workout. Contrary to popular belief, it’s not cardio that takes precedence. Resistance training activates an optimal hormonal response due to the mechanical stress it generates. Scientific studies confirm its superior effectiveness in boosting anabolic hormones.

Compound exercises like squats, deadlifts, or bench presses recruit multiple muscle groups simultaneously. This creates maximum mechanical stress, significantly stimulating testosterone production. A study on men aged 35-40 revealed an increase of 36.7% after 8 weeks of combined training.

Types of training to maximize testosterone Not all workouts are equal. Here are the most effective methods to stimulate your hormonal production. PRIORITY #1 Compound weightlifting Compound exercises (squat, deadlift, bench press, pull-ups) recruit multiple muscle groups simultaneously. The maximal mechanical stress generated significantly stimulates testosterone production. Result: +36.7% testosterone after 8 weeks (men 35-40 years) Protocol: 3-4 sets of 6-10 repetitions with heavy loads (70-85% 1RM) EFFECTIVE HIIT (High Intensity Interval Training) HIIT is ideal for boosting testosterone. Short but intense efforts (15-20 minutes) are far more effective than prolonged endurance cardio. The latter often increases cortisol, hindering hormonal production. Advantage: Maximum hormonal stimulation in minimal time (15-20 min) Example: 30 sec sprint + 90 sec rest x 8-10 repetitions CRUCIAL Reduction of body fat Adipose tissue contains aromatase, an enzyme that converts testosterone into estrogens. The more fat you have, the faster this conversion accelerates, threatening your hormonal levels. Mechanism: Abdominal fat -> aromatase -> conversion testosterone into estrogens Objective: Maintain a balanced body composition (12-18% body fat) Optimal training program Frequency 2 to 4 sessions/week Of intense weightlifting. Allow your body time to recover to maximize the hormonal response. Duration 45-60 minutes Per session. Beyond that, cortisol increases and can counteract the hormonal benefits. Recovery 48-72h of rest Between sessions of the same muscle group. Testosterone is released during recovery. Key tip: The balance between effort and rest determines your progress. Maximize the hormonal response without overtraining. Training mistakes to avoid Excessive endurance cardio Overtraining in cardio increases cortisol and can even reduce your muscle gains and testosterone. Overtraining Too much volume or excessive frequency exhausts the nervous system, increasing cortisol and reducing testosterone. Insufficient recovery Without adequate rest, the body cannot effectively synthesize testosterone. Rest is as important as effort.

Types of training to maximize testosterone

Not all workouts are equal. Here are the most effective methods to stimulate your hormonal production.

🏋️
Compound weightlifting
PRIORITY #1

Compound exercises (squat, deadlift, bench press, pull-ups) recruit multiple muscle groups simultaneously. The maximal mechanical stress generated significantly stimulates testosterone production.

Result: +36.7% testosterone after 8 weeks (men 35-40 years)
Protocol: 3-4 sets of 6-10 repetitions with heavy loads (70-85% 1RM)
⚡
HIIT (High Intensity Interval Training)
EFFECTIVE

HIIT is ideal for boosting testosterone. Short but intense efforts (15-20 minutes) are far more effective than prolonged endurance cardio. The latter often increases cortisol, hindering hormonal production.

Advantage: Maximum hormonal stimulation in minimal time (15-20 min)
Example: 30 sec sprint + 90 sec rest x 8-10 repetitions
📉
Reduction of body fat
CRUCIAL

Adipose tissue contains aromatase, an enzyme that converts testosterone into estrogens. The more fat you have, the faster this conversion accelerates, threatening your hormonal levels.

Mechanism: Abdominal fat -> aromatase -> conversion testosterone into estrogens
Objective: Maintain a balanced body composition (12-18% body fat)

Optimal training program

📅
Frequency
2 to 4 sessions/week
Of intense weightlifting. Allow your body time to recover to maximize the hormonal response.
⏱️
Duration
45-60 minutes
Per session. Beyond that, cortisol increases and can counteract the hormonal benefits.
😴
Recovery
48-72h of rest
Between sessions of the same muscle group. Testosterone is released during recovery.
Key tip: The balance between effort and rest determines your progress. Maximize the hormonal response without overtraining.

Training mistakes to avoid

🏃
Excessive endurance cardio
Overtraining in cardio increases cortisol and can even reduce your muscle gains and testosterone.
🔥
Overtraining
Too much volume or excessive frequency exhausts the nervous system, increasing cortisol and reducing testosterone.
😫
Insufficient recovery
Without adequate rest, the body cannot effectively synthesize testosterone. Rest is as important as effort.

Pillar #3: Sleep and stress management, the foundations of your hormonal balance

Sleep is an essential anabolic recharge for testosterone production. A study from the University of Chicago showed that after eight nights of only five hours of sleep, testosterone levels drop by 10 to 15%. This decline corresponds to ten years of natural aging. The hormonal peak occurs during sleep, especially between 2 PM and 10 PM. To preserve your hormonal levels, aim for 7 to 9 hours of quality sleep each night.

The critical impact of sleep on testosterone -10 to -15% Testosterone drop after 1 week with <5h of sleep JAMA study: This decrease is equivalent to 10 years of natural aging. The hormonal peak occurs during deep sleep. 5 golden rules for optimal sleep Regular routine Establish a regular bedtime routine, even on weekends, to synchronize your biological clock and optimize melatonin production. No screens 1h before bed Avoid screens one hour before sleep: blue light disrupts melatonin and delays falling asleep. Optimal environment Create a dark and quiet room, ideally at 18-20 C, to promote deep and restorative sleep. Avoid caffeine & heavy meals at night Limit caffeine and heavy meals at night, which delay falling asleep and disrupt sleep quality. Relaxation ritual Practice meditation or calming reading to calm the mind and prepare the body for nighttime recovery. Cortisol vs Testosterone: mastering stress Cortisol, the stress hormone, blocks testosterone production. Chronic stress raises cortisol, disrupting hormonal balance and reducing your performance. Chronic stress Cortisol ↑ Testosterone ↓ Production blocked Natural stress management techniques Moderate walking in nature 20-30 min/day Reduces cortisol and calms the nervous system. Spending time in nature amplifies the benefits. Deep breathing (cardiac coherence) 5 min, 3x/day Regulates the autonomic nervous system and instantly reduces cortisol levels. Mindfulness meditation 10-15 min/day Improves emotional management and reduces chronic stress in the long term. Yoga or light stretching 15-20 min/day Promotes muscle recovery and reduces physical tension related to stress. Positive social contact Regularly Stimulates oxytocin (the well-being hormone) and reduces the feeling of isolation. Nature immersion (shinrin-yoku) 2h/week minimum Significantly reduces cortisol and improves overall mood.

The critical impact of sleep on testosterone

-10 to -15%
Testosterone drop after 1 week with <5h of sleep
JAMA study: This decrease is equivalent to 10 years of natural aging. The hormonal peak occurs during deep sleep.

5 golden rules for optimal sleep

🕐
Regular routine
Establish a regular bedtime routine, even on weekends, to synchronize your biological clock and optimize melatonin production.
📱
No screens 1h before bed
Avoid screens one hour before sleep: blue light disrupts melatonin and delays falling asleep.
🌡️
Optimal environment
Create a dark and quiet room, ideally at 18-20 C, to promote deep and restorative sleep.
☕
Avoid caffeine & heavy meals at night
Limit caffeine and heavy meals at night, which delay falling asleep and disrupt sleep quality.
🧘
Relaxation ritual
Practice meditation or calming reading to calm the mind and prepare the body for nighttime recovery.

Cortisol vs Testosterone: mastering stress

Cortisol, the stress hormone, blocks testosterone production. Chronic stress raises cortisol, disrupting hormonal balance and reducing your performance.

😰
Chronic stress
→
📈
Cortisol ↑
→
📉
Testosterone ↓
Production blocked

Natural stress management techniques

🚶
Moderate walking in nature
20-30 min/day
Reduces cortisol and calms the nervous system. Spending time in nature amplifies the benefits.
🫁
Deep breathing (cardiac coherence)
5 min, 3x/day
Regulates the autonomic nervous system and instantly reduces cortisol levels.
🧘
Mindfulness meditation
10-15 min/day
Improves emotional management and reduces chronic stress in the long term.
🤸
Yoga or light stretching
15-20 min/day
Promotes muscle recovery and reduces physical tension related to stress.
👥
Positive social contact
Regularly
Stimulates oxytocin (the well-being hormone) and reduces the feeling of isolation.
🌳
Nature immersion (shinrin-yoku)
2h/week minimum
Significantly reduces cortisol and improves overall mood.

Dietary supplements: a support, not a miracle solution

Testosterone is essential for energy, muscle mass, and bone health. A low level causes chronic fatigue, decreased libido, and abdominal fat accumulation. No supplement will compensate for an unbalanced diet or insufficient sleep. These fundamentals represent 80% of your results.

Zinc blocks the aromatase enzyme. Vitamin D3 acts as a pro-hormone regulating testicular production. An Austrian study observed a significant increase after supplementation. Ashwagandha reduces cortisol. For more information on Shilajit, consult our detailed sheet. Always seek medical advice before supplementation.

Ingredient Main Mechanism of Action Usage Advice
Zinc Inhibits the aromatase enzyme, protecting testosterone from conversion to estrogen. Associated with magnesium (ZMA) before bedtime.
Vitamin D3 Activates receptors in Leydig cells. 2000-4000 IU/day in winter.
Magnesium Reduces cortisol and improves sleep quality. Preferably taken in the evening to promote relaxation.
Ashwagandha Adaptogenic plant, reduces chronic stress and increases testosterone. 300 mg twice a day for 8 weeks.
Tribulus Terrestris Stimulates luteinizing hormone (LH). Effectiveness debated: secondary support.

Other compounds like ecdysterone are being studied. Discover the action of certain ecdysteroids on protein synthesis. However, their effectiveness in increasing testosterone remains unproven.

Your action plan to regain optimal testosterone levels

Testosterone is essential for energy, muscle mass, and hormonal balance. Its production decreases after 30, but a suitable lifestyle maintains it. Here are the key pillars:

  • Nutrition: Zinc (oysters, beef), magnesium (spinach, almonds), and healthy fats (avocado, fatty fish). Avoid refined sugars and ultra-processed foods.
  • Training: Squats, deadlifts, and HIIT stimulate production. Avoid excessive cardio.
  • Sleep: 7-9 hours of deep sleep. Avoid screens before bed.
  • Stress Management: High cortisol inhibits testosterone. Practice meditation or yoga.
  • Supplements: Vitamin D or ashwagandha under medical advice. Do not replace a healthy lifestyle.

Adopt an athlete’s lifestyle: integrate these changes consistently. Consistency is key to your overall health. Congratulations on your commitment to yourself!

FAQ

How to naturally increase testosterone levels in men?

To optimize your testosterone production, adopt a holistic approach based on four scientific pillars. A diet rich in zinc (oysters, beef), magnesium (spinach, almonds), and vitamin D (salmon, eggs) is essential. Combine this with intensive strength training on compound exercises (squat, deadlift), restorative sleep of 7 to 9 hours, and active stress management.

Which food most promotes testosterone production?

No food contains testosterone directly, but some provide key nutrients. Oysters remain the richest source of zinc, blocking the aromatase enzyme. Fatty fish provide vitamin D and omega-3s. Prefer whole foods over isolated supplements.

What is the best natural supplement to support testosterone?

There is no single “magic” supplement. Vitamin D, zinc, and magnesium (ZMA) are scientifically proven to support hormonal metabolism. Ashwagandha effectively reduces cortisol.

What are the signs of low testosterone levels?

Symptoms include chronic fatigue, decreased libido, loss of muscle mass, increased abdominal fat, mood disorders, erectile difficulties, and decreased bone density.

Is there a drink that increases testosterone?

No drink directly stimulates production. Excessive sodas and alcohol disrupt hormonal balance. Water remains the best option.

Which sports promote testosterone production?

Strength training (compound exercises) and HIIT workouts are the most effective. Excessive cardio can increase cortisol and hinder production.