Testosterone is the primary male sex steroid or hormone, alongside Dihydrotestosterone (DHT). They are responsible for the masculine characteristics of men or masculinization like wider jaws, more facial and body hair, deeper voice, more muscle, etc. Testosterone is converted to DHT, which is considered the stronger, more masculinizing hormone. This makes testosterone critical to male health and performance, as well as activity or success overall in life, just like your metabolism or immune system.

At the most fundamental level, testosterone is responsible for everything that makes a man, and increases all the positive characteristics we associate with males – more muscle, more confidence, more presence, more fit, etc. Therefore, increasing testosterone is paramount.

Testosterone levels are at an all time low, where young men in their prime have lower testosterone than seniors did several decades ago. Alongside this, male fertility is also at an all time low, with rates of infertility and sperm deficiencies or abnormalities at an all time high. This trend has been observable for many years now, just as the rates of most diseases (such as autism) continue to climb. In essence, humans have never been unhealthier, despite high life expectancy (which has actually dropped instead of increasing in recent years).

The average testosterone level today (in North America) is between 300-400ng/dl.

The average testosterone level in the 1970s was ~700ng/dl.

Some studies have shown a consistent decrease of about 50ng/dl per decade since the 1970s.

Despite this research, it is considered ‘normal’ and within range to have testosterone as low as 300ng/dl. The normal or acceptable range of testosterone is 300-1000ng/dl.

In terms of effects and practicality or norms, I typically teach this:

600ng/dl – Okay
800ng/dl – Good
1000ng/dl – Great
1200ng/dl – Excellent

Going from around 300-400ng/dl to 600ng/dl is essentially like feeling like a kid or teenager again, with much more ‘youthfulness’, vigour, confidence or relaxation, joy, and inspiration.

1200ng/dl is considered the ‘ultimate’ target or endgoal, and is the highest end of the range. This is ‘peak’ testosterone levels, and what being truly healthy will achieve. Higher than 1200ng/dl is a bit of a grey zone, where its relatively easy to reach but effects relative to effort as well as research makes it optional. An illustration would be being athletic and having a 6-pack, ~12% bodyfat, and being ‘ripped’, versus a professional bodybuilder and championship competitor – anyone can do it, but it might not be the goal or effort that everyone wants or really cares for; 1200ng/dl is a ‘Greek Demigod’ and everything higher than that is unique to the individual.

More testosterone is always better, but diminishing rewards is the name of the game.

Bodybuilders who inject testosterone routinely reach between 1500-3000ng/dl, and the conventional image or stereotype of a bodybuilder injecting testosterone can reach between 3000-10000ng/dl. This can give us a concept of scale for testosterone levels benefits, at least for muscle anabolism. The supraphysiological level of testosterone gives supraphysiological muscle mass and rate of muscle growth. What naturally ‘superhuman’ testosterone looks like year round, instead of cycled, or how exalted one becomes with testosterone above 1200ng/dl (i.e. 1500-1800ng/dl), hasn’t been studied or observed really hence what I call the ‘grey zone’. A testosterone level of 1800ng/dl is x3 the average teen and young to adult male, so one can imagine how ‘x3’ the confidence, energy, endurance, recovery rate, etc. could be.

Testosterone drops by about 1% per year after men become around 30. This is why Testosterone Replacement Therapy (TRT) is increasingly common as awareness of testosterone’s role, functions, and benefits becomes more widespread. TRT replaces testosterone levels for older men or testosterone deficient men with injections or creams typically, although capsules are also now available.

The female counterpart is progesterone, and by extension estrogen.

Benefits of Testosterone

Anabolism or Muscle Growth & Repair is arguably the most recognizable benefit of higher testosterone.

Hair or specifically body and facial hair is increased by testosterone.

Energy is regulated and increased by testosterone in more ways than one, including mitochondria, thyroid, and metabolic pathways. More testosterone means more energy, and one of the most fundamental symptoms of low testosterone is low energy and fatigue.

Endurance is increased by testosterone, such as through energy levels, but also through increasing myoglobin and red blood cells, as well as altering cellular and mitochondrial function, similar to consistent exercise or ‘being fit’ makes you have more endurance and stamina.

Stress is reduced in proportion to testosterone, as the nervous system rewires it’s stress response and the perception or interpretation of stress-inducing factors change; Testosterone downregulates and inhibits cortisol & adrenaline release, and alters the stress system, ‘deleting’ stress responses to certain stimuli or contexts.

Confidence is improved by testosterone and DHT, as your brain rewires itself and your adrenal glands produce less cortisol and adrenaline.

Other Benefits of High Testosterone:

– More Baseline Muscle Mass
– Fertility
– Focus & Motivation
– Dopamine & Drive
– Deeper Sleep
– Resistance To Depression
– Longevity & Health
– Memory
– Deep Voice

How To Increase Testosterone Levels

Sunlight

Arguably the most recognizable way to increase testosterone, Sunlight and Vitamin D by extension have repeatedly been shown to increase testosterone, and Vitamin D deficiency correlates with lower testosterone and lower sperm count & fertility. Sunlight, Vitamin D3 supplements, and even UV light lamps have all increased testosterone significantly in studies. Sunlight provides the added benefits of red light and near-infrared light, as well as being relaxing, energizing, and increasing dopamine.

Foods High In Vitamin D:

Egg Yolks
Cod Liver
Blue Fish
Dairy

Sleep

Research has shown that sleeping 7-9 hours each night is best for optimal testosterone, just like overall health and longevity. Some people can indeed be very healthy with less (i.e. 6 hours) however the typical ‘8 hours of sleep a night’ is best for the majority of people. The majority of your daily testosterone is produced during (deep) sleep, and is released or circulated throughout the day, which naturally vindicates sleep’s importance in your testosterone levels. Some studies have also shown that lack of sleep, poor sleep, and even a single night of sleep deprivation can significantly decrease testosterone levels.

See Reduce Stress for ways to improve sleep and promote relaxation.

Exercise

Nothing else has been shown to increase testosterone so consistently and deeply as exercise. Lifting heavy is the conventional and optimal strategy here. Lifting heavier weights and targeting or using the muscles more powerfully, increases testosterone more than endurance training or cardio. The more muscles you train and the larger muscle groups you engage – namely the legs (glutes & quads specifically) and upper body (lats specifically) – the more testosterone increases in response to this physical stimuli. Depth (of muscle activation) and Density (of weight and power) is what I model it as. I teach that any sort of ‘athleticism’ increases testosterone greatly, or an active lifestyle and passion for physical culture. You can go lift 10lb dumbbells for 50 reps consistently, and your testosterone will increase profoundly and your body shift to an anabolic state, just like swimming and running through the woods like some sort of barbarian or hunter. Lifting heavy produces the greatest effect, but the masculine archetypes of a woodsman, hunter, barbarian, warrior, athlete, etc. are the lifestyles and ‘idea’ that will increase testosterone deeply.

Deadlifts and squats, by engaging the largest muscle groups, and compound movements overall are the best exercises for increasing testosterone if you prefer working out in a gym. Sprints are also an exceptional workout for testosterone. Remember that consistency is key – the training, movements, exercises, and workouts or athletics that you love and want to do, are the ones you will do and thus increase testosterone the most for you. I prefer ‘athleticism’ in the way of walks, sprints, pullups, pushups, martial arts, sports, training, dumbbells, etc. to working out in the gym with squats and deadlifts as an example.

Compound Lifts:

Deadlift
Squats
Bench Press
Pull-Ups
Push-Ups

Zinc

Zinc deficiency has been shown to significantly decrease testosterone levels, and supplementing with zinc has been repeatedly shown to increase testosterone. It can be considered fundamental to testosterone, as it acts as a cofactor for some enzymes involved in testosterone production, as well in sperm production. Zinc is also an essential cofactor for certain antioxidants in the body, and has been shown to reduce oxidative stress in the testes, contributing to its testosterone-increasing and fertility benefits.

Foods High In Zinc:

Oysters
Red Meat
Shrimp
Shellfish

Inhibit Aromatase

Aromatase is an enzyme that converts androgens (testosterone) to estrogen in both males and females. Estrogen opposes testosterone and vice versa, with elevated estrogen decreasing testosterone production in males. By inhibiting aromatase, we can increase testosterone by both retaining it (preventing conversion to estrogen) and reversing inhibition of testosterone production by estrogen.

Natural Aromatase Inhibitors:

Onions
Garlic
Alliums (Shallots, Leeks, etc.)
White Button Mushrooms
Mushrooms
Grapefruit
Citrus Fruits
Vitamin E

Reduce Excess Bodyfat

Fat cells, or specifically adipose tissue continuously produce aromatase and converts androgens into estrogens. This primarily occurs in abdominal adipose tissue, or the conventional idea of excess body fat and being overweight.

Estrogen also disproportionally causes fat deposition in the abdomen, creating a vicious or self-fulfilling cycle. Essentially, having excess (abdominal) fat creates a constant increase in estrogen, or, by merely reducing body fat you can drastically increase testosterone. Think about it like a pack you carry around constantly, increasing your estrogen and decreasing your testosterone, and if you ever drop it, your testosterone will instantly increase ‘forever’, never having to do anything to get that boost again.

This makes losing excess body fat fundamental to increasing testosterone. Everything listed in this guide can help you lose body fat, including:

Better Sleep
Sunlight & Vitamin D
Ginger
Reducing Stress
Zinc
Aromatase Inhibiting Foods (especially since estrogen causes body fat to accumulate in the abdomen)

Reduce Stress

Stress decreases testosterone, just as everything good is essentially antagonized by stress. Chronic stress, cortisol, and anxiety all directly inhibit testosterone production. This is where lifestyle design, good nutrition, wellness, and certain mental & emotional aspects (such as ‘being yourself’) are paramount, playing a fundamental role in testosterone regulation. As stated earlier, testosterone and DHT decrease cortisol and make you more resistant stress, making a feedback loop with testosterone decreasing cortisol and cortisol decreasing testosterone, essentially feeding into themselves.

Some Ways To Reduce Stress:

Magnesium
Sleeping Consistently (Circadian Schedule)
Sunlight
Exercising
Walks
Zinc
Eating Consistently (Avoid Low Blood Sugar)
Hobbies
Having Boundaries
‘Being Yourself’
Artistic Expression
Baths

Ginger

Ginger is an herb that has been found to increase testosterone production and fertility in males. It is an herb that has been long recognized and known as food for testosterone, in both media and culture. Pickled ginger is one of the easiest ways to incorporate it into your diet, with supplements and tea also efficient choices. Ginger is very affordable and with so many beneficial effects, is arguably one of the best ways to increase testosterone.

Miscellaneous:
– Vitamin E
– Fresh Air
– Nature
– Having Friends

With these fundamentals, you can more than achieve healthy testosterone levels, and empower all aspects of your life.

Apex testosterone

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