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Methods to Increase Testosterone Naturally

Daniel Brady | January 2, 2013 in Supplements

This article will outline the most effective ways to increase your testosterone naturally (without injecting it). People who inject 600mg per week of testosterone have triple the muscle gains of regular trainees. While natural methods will bring your testosterone nowhere close to levels seen in injecting trainees, you can still improve your testosterone significantly and in turn your results, through natural methods. Read on to see the most effective ways.

Effective Methods

  • Hydration: Partially dehydrated individuals produce less testosterone after exercising.[1] Moderately yellow urine is the indication of this.
  • Vitamin D: If your Vitamin D levels are less than 50 nmol/l, supplementing with 83 µg Vitamin D per day for a year results in a 20% increase in testosterone. [2]
  • Lifting Weights: If you’re not already lifting, lifting heavy 3 times per week for 10 weeks will increase your testosterone by 20%. [3]
  • Watching Sexually Explicit Movies: Testosterone is increased by 35% on average for some hours after watching the movie, with testosterone peaking 1 to 1.5 hours after the movie ends. [4]
  • Sleeping Well: Sleeping only 5 hours per night for a week results in 10-20% lower testosterone levels than sleeping 10 hours per night. Testosterone peaks while you’re asleep, so you probably gain a lot of your muscle while sleeping. [5]
    Sleep Deprivation Effect on Testosterone
  • Abstinence: 3 weeks of abstinence results in 10% higher testosterone levels than before abstinence. [6]
    Testosterone After Abstinence


Combining several of these methods can increase your testosterone significantly, from 400 ng/dl to 600 ng/dl for example. Far from the 3000+ ng/dl levels of a person who injects testosterone, but still a good improvement. If you know of more methods, leave them in the comments.

  1. Effect of hydration state on resistance exercise-induced endocrine markers of anabolism, catabolism, and metabolism. Judelson DA, Maresh CM, Yamamoto LM, Farrell MJ, Armstrong LE, Kraemer WJ, Volek JS, Spiering BA, Casa DJ, Anderson JM. []
  2. Effect of vitamin D supplementation on testosterone levels in men. Pilz S, Frisch S, Koertke H, Kuhn J, Dreier J, Obermayer-Pietsch B, Wehr E, Zittermann A. []
  3. The Effects of Supraphysiologic Doses of Testosterone on Muscle Size and Strength in Normal Men. Shalender Bhasin, M.D., Thomas W. Storer, Ph.D., Nancy Berman, Ph.D., Carlos Callegari, M.D., Brenda Clevenger, B.A., Jeffrey Phillips, M.D., Thomas J. Bunnell, B.A., Ray Tricker, Ph.D., Aida Shirazi, R.Ph., and Richard Casaburi, Ph.D. []
  4. Psychosexual Stimulation and Plasma Testosterone in Man. Karl M. Pirke, M.D., 1 G6tz Kockott, M.D., and Franz Dittmar []
  5. Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy Men. Rachel Leproult, PhD; Eve Van Cauter, PhD []
  6. Endocrine response to masturbation-induced orgasm in healthy men following a 3-week sexual abstinence. Michael S. Exton, Tillmann H. C. Kruger, Norbert Bursch, Philip Haake, Wolfram Knapp, Manfred Schedlowski, Uwe Hartmann []

Daniel has a strong interest in evidence supported fitness training, preparation and supplementation. His goal is to provide clear information that simply works. He's currently 16 kg of muscle above his starting weight (7kg in the past 12 months), and targeting a continued growth rate of 5kg+ per year.
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