Testosterone is a hormone that plays a crucial role for male energy, mood, libido, as well as overall health and well-being. When levels are low, you can lose muscle mass, have poor sex drive, be more prone to store body fat, and be low in energy and more prone to depression. 

While there are medical interventions for boosting testosterone levels, such as hormone replacement therapy, it is best to first look at lifestyle issues that might be negatively impacting levels as well as natural ways to support healthy testosterone production. Both lifestyle and certain supplements can help improve your testosterone levels at any age. 

Lifestyle Effects

Strength Training: Particularly resistance or weight-bearing exercises along with other activities, can help boost testosterone levels. Aim for at least 150 minutes of moderate-intensity aerobic exercise and three or more days of strength training per week and don't skip leg day.

Healthy Diet: Ensure your diet includes adequate protein, healthy fats (such as those found in nuts, seeds, avocados, and olive oil), and a variety of fruits and vegetables. A great option are eggs, as the cholesterol is key for testosterone production. Avoid or limit processed foods, sugary foods, and excessive alcohol consumption, as these can negatively impact testosterone levels.

Get Your Sleep: Getting enough sleep is essential for overall health, including testosterone production. Poor sleep or chronic sleep deprivation can disrupt hormonal balance and lower testosterone levels. Aim for 7-9 hours of quality sleep per night to support optimal hormonal function.

Manage Mental Stress: Chronic stress can have a negative impact on testosterone production. Find healthy ways to manage stress, such as practicing relaxation techniques, meditation, deep breathing, or engaging in activities that you enjoy.

Maintain a Healthy Weight: Being overweight or obese lowers testosterone levels. Maintaining a healthy weight through regular exercise and a balanced diet will help support healthy testosterone production.

Limit Alcohol and Smoking: Excessive alcohol consumption and smoking have been linked to lower testosterone levels. Limit alcohol intake and if you haven't already, here is another reason to quit smoking.

Some Key Supplements

There are several supplements that are claimed to boost testosterone levels. However, it's always recommended to consult with a qualified healthcare professional before starting any new supplements, especially if you have any pre-existing health conditions or are taking medications. Not a comprehensive list and brief, but some supplements that can help boost and stimulate testosterone levels in the body listed below.

D-Aspartic Acid: D-Aspartic Acid is an amino acid that is believed to stimulate the release of luteinizing hormone (LH), which in turn can stimulate testosterone production. 

Fenugreek: As well Fenugreek has been traditionally used as an aphrodisiac and may have potential benefits for sexual function. Some studies have reported improvements in libido and sexual performance in men who took fenugreek supplements, related to increased testosterone levels, although the mechanisms behind these effects are not yet fully understood.  

Diindolymethane (DIM): Diindolylmethane (DIM) is a compound found in cruciferous vegetables such as broccoli, cabbage, and kale, and is known for its potential health benefits, including its effects on hormone metabolism. DIM is thought to support testosterone levels in men through its interaction with estrogen, a female sex hormone that can impact testosterone levels indirectly.

Tongkat Ali: Tongkat Ali, also known as Eurycoma longifolia, is a medicinal plant native to Southeast Asia. Some studies suggest that Tongkat Ali may stimulate the production of testosterone by directly enhancing the activity of Leydig cells, leading to increased testosterone production. Leydig cells are specialized cells located in the testes that produce testosterone. 

Tongkat Ali may also inhibit the activity of the aromatase enzyme, which is responsible for converting testosterone into estrogen. By inhibiting aromatase activity, it may help to reduce the conversion of testosterone into estrogen, leading to increased testosterone levels.

Tongkat Ali has been shown to potentially reduce the levels of sex hormone-binding globulin (SHBG), a protein that binds to testosterone in the bloodstream, making it less available for use by the body. This may increase the levels of free or bioavailable testosterone, which can potentially have a positive impact on overall testosterone levels.

Fadogia Agrestis:  Fadogia agrestis is a plant native to Africa that may also stimulate the production of testosterone by directly enhancing the activity of Leydig cells in the testes, leading to increased testosterone production.

Fadogia agrestis has been shown to potentially inhibit the activity of phosphodiesterase enzymes, which are enzymes that play a role in the regulation of cyclic adenosine monophosphate (cAMP) levels in the body. cAMP is involved in various cellular signaling pathways, including those related to testosterone production. By inhibiting phosphodiesterase enzymes, Fadogia agrestis may help to increase cAMP levels, which could potentially stimulate testosterone production.

Zinc: Zinc is a mineral that is important for testosterone production. It is involved in the synthesis of testosterone, and a deficiency in zinc may lead to decreased testosterone levels. It's important to note that excessive zinc intake can be harmful. It's best to consult with a healthcare professional to determine appropriate dosages.

Vitamin D: Vitamin D is a crucial nutrient that plays a role in many bodily functions, including testosterone production. Some studies have shown a positive correlation between vitamin D levels and testosterone levels, particularly in individuals with vitamin D deficiency. If you think you are not getting enough sun exposure, supplement with vitamin D. 

It's important to remember that supplements aren't nearly as effective if diet is terrible not getting what your body needs like regular exercise or sufficient sleep. Also it's always best to consult with a qualified healthcare professional before starting any new supplements, especially if you have any pre-existing health conditions or are taking medications. They can provide personalized recommendations based on your individual health needs and help you make informed decisions.


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