Let's talk about testosterone. Typically thought of as the male hormone, it's found in both men and women. Estrogen, often though of as the female hormone, is also found in men. The difference is the ratio of each. Men have much more testosterone and much less estrogen than women.

Testosterone is responsible for all our androgenic (male) features: deep voice, muscle mass, the development of male reproductive organs, etc. It also contributes to a number of personality traits, including aggressiveness, confidence, and libido (sex drive).

During puberty, testosterone levels shoot way up. After peaking in our late teens to early twenties, testosterone levels slowly decline over the course of our lives. Testosterone levels can vary greatly from one guy to the next. There are a number of factors that contribute to how much testosterone our bodies produce.

Some of these factors include our diet, how much physical activity we get (and what kind), drugs/medications and, of course, genetics. This is the most important factor. You remember back in high school that one dude who sat on his ass all day eating junk food yet he was big, muscular, and could out-bench half the guys on the football team? His body produced lots of testosterone because it was part of his genetic makeup.

Unfortunately, you can't change your genetics. However, there are a number of things you can do to improve your testosterone levels. I'm going to discuss three different ways that have been proven to increase testosterone and they're all things I've tried myself. There are lifestyle changes, supplements (non-steroidal), and drugs (anabolic steroids). I'm not going to add references to these, but they all have at least a little bit of science to back them up which you should easily be able to find online if you're so inclined (examine.com is a good place to start).

Lifestyle Changes

These are things that you can do to increase testosterone. Some guys may experience a significant increase from these things, but most won't. These things can, if done over time, slightly raise your levels.

• Lift Heavy – Lifting weights can increase testosterone levels. Heavy compounds lifts are best.

• Eat Right – What you put in your body determines how your body functions. Make sure to eat a variety of foods, getting plenty of micronutrients (vitamins and minerals). If you're not giving your body the building blocks that it needs to create testosterone, your levels will be sub-optimal. You also need to be getting enough fats. Fats are essential for healthy testosterone production.

• Sleep – If you're sleeping less than 6 or 7 hours a night, bare minimum, you're probably not producing as much testosterone as you could be. Getting proper rest is essential for healthy testosterone production. Shoot for at least 7 or 8 hours a night.

• Avoid Overtraining – This probably won't apply to many of you, but training too much can decrease testosterone production.

• Chill Out – Chronic stress can reduce testosterone levels.

• Limit Alcohol Consumption – Drinking too much can reduce testosterone levels.

Supplements

Supplements are things that you take in addition to eating a healthy diet and working out. They're not a replacement and won't work nearly as well if you're not eating right and exercising properly. I've tried tons of supplements and these are the ones that worked for me (verified by blood work) and have the most research to support their use.

• Vitamin D – Most people don't get enough of this important hormone. It has a number of vital functions in the body, one being a key player in testosterone production. If you are deficient, supplementing with vitamin D can increase testosterone levels.

• D-Aspartic Acid (DAA) – This is an amino acid that regulates testosterone production. Supplementing with it can temporarily raise testosterone levels. I experienced a significant increase (about 20-25%) in my serum testosterone after taking DAA for two weeks. However, the increase was short lived. When I tested again a couple weeks later, my levels had returned to normal even though I was still taking the supplement.

• Tongkat Ali – Aka Longjack, this plant is known to have testosterone-boosting and estrogen-reducing properties. I took it for a few months and definitely felt like my testosterone levels had increased. I had more energy, higher libido, and had better workouts. However, my numbers weren't all that impressive. Taking Tongkat Ali only increased my levels by about 10% and they returned to normal shortly after I stopped taking it.

• Tribulus Terrestris – This is another plant you'll find in just about every testosterone booster on the market. Studies show that it may boost testosterone levels in infertile men, but not in healthy ones. I've tried tribulus several times and while it did give me more energy and boost my libido a little bit, it did nothing for my actual testosterone levels.

• Zinc – This mineral is known to play a role in testosterone production. It also can reduce estrogen. Supplementing with zinc is unlikely to increase testosterone unless you have a deficiency.

• Ashwagandha – This is yet another plant that has been shown to increase testosterone levels in some people. It's considered an adaptogen, which means it helps the body to normalize. Ashwagandha has been shown to increase testosterone levels in men with low testosterone, but do nothing for men with normal testosterone levels. I've tried it and enjoyed its stress-reducing effects but didn't experience any change in testosterone levels.

These are the best supplements with the most science behind them. Unfortunately, they're unlikely to boost your testosterone levels in any lasting, meaningful way. And, as soon as you stop taking them, your levels will return to where they were. There's really only one way to reliably and significantly increase testosterone levels and I'll discuss that next.

Testosterone Replacement Therapy (TRT)

Testosterone Replacement Therapy is when you take exogenous testosterone, either through gels or injections. Intramuscular injections are best, as they keep your levels stable and have decades of research to support their safety and effectiveness. For men who prefer not to use needles, testosterone gels are a newer option. They haven't been studied nearly as much, are known to have potential side effects that injections do not, and often result in unstable testosterone levels.

The only way to know if you need TRT is to get blood work. While this can be done by your primary care physician, you should see either a urologist or an endocrinologist who specializes in hormone replacement therapy. Most doctors don't know very much about TRT so it's important to find a provider who does. If you live in or frequently visit the Boston area, I highly recommend Men's Health Boston (MHB). Dr. Morgentaler is a world-renowned TRT expert.

Once you get the results of your blood work, you'll know if you're a good candidate for TRT or not. Different labs use different ways to measure testosterone and different reference ranges, but the most common is nanograms per deciliter (ng/dl). Normal testosterone is usually considered to be anywhere from around 300 ng/dl to 1100 ng/dl, give or take. Men's Health Boston, for example, will usually offer TRT if your level is 350 ng/dl or lower and you're having symptoms of low testosterone.

The symptoms of low testosterone include low sex drive, fatigue, trouble building or maintaining muscle, increased body fat, decreased strength, changes in sleep, and mood changes. After starting TRT, these symptoms will usually be greatly reduced or eliminated.

When I first got tested, my total serum testosterone was right around 300 ng/dl. Although it was technically within the normal range, my level was near the bottom of the reference range. Though I never experienced low sex drive, I did have trouble building and maintaining muscle and was often tired and fatigued. After going on TRT, my energy levels returned to where they were as a teenager and I was able to start building muscle again. Now, with TRT, taking 120 mg of testosterone cypionate a week keeps my levels right around 800-900 ng/dl. My levels are within the normal range, but now closer to the top than the bottom.

From the comments of my “Lift” post, it seems that a lot of guys here don't understand what TRT does. Going on TRT is not the same as “going on steroids.” Yes, testosterone is a steroid. But when you “go on steroids,” you usually start at 500 mg of testosterone a week, blasting your testosterone levels up to between 3,000-5,000 ng/dl. This allows you to build muscle at a (literally) superhuman rate and pack on more mass than you'd be able to otherwise. And guys who “go on steroids” typically take a lot more than just testosterone, adding in several other anabolic compounds.

Going on TRT is not the same as doing a steroid cycle. It's just correcting a deficiency. But if you have low testosterone, TRT can be a game changer. If you experience any of the symptoms of low testosterone, you should get your levels checked and go from there.

Conclusion

Testosterone is the mother of all androgenic hormones. Actually, it's more like the father of all hormones. Low levels can cause a variety of symptoms but, fortunately, can be corrected.

Supplements and lifestyle changes can increase testosterone, but usually not to any meaningful degree. Unless you are deficient in one of the chemicals responsible for testosterone production, supplementing is unlikely to make much of a difference. However, I recommend making lifestyle changes and trying at least a few different supplements before considering TRT, like I did.

But when lifestyle changes and supplements don't do the trick, TRT is the best option for men suffering from low testosterone. It's generally very safe and can have life-changing effects. Low testosterone is actually linked to a number of health problems that TRT can fix.

Whether you think you may have low testosterone or not, it's a good idea to get your levels checked. This is especially true for men in their 30's and beyond. Even if you don't want to go on TRT, it's good to know what your levels are.

Take care and be well!