What is Normal Testosterone –Discover Where You Stand on The Spectrum (Plus How to Boost Your T Fast)…
Just about every man will worry about his testosterone levels at one point or another.
Low testosterone can be the cause of a boring bedroom… bad sleep… weight gain… and even more undesirable things…
But what is really going on when testosterone is low, and what can you do about it?
What Exactly Is Testosterone? Is It Really That Important?
You’ve gotta love testosterone.
This is the sex hormone that helps you build muscle, feel confident, and have incredibly good sex.
Testosterone is found naturally in all human bodies, with men having significantly higher concentrations than women.
In men, testosterone is produced in the testes and is responsible for producing sperm, puberty, and traits such as deep voice, facial and chest hair, high muscle to fat ratio, sex drive, good mood, and high energy.
WHY Low Testosterone Levels Have a BIG Impact on Your Sex Life
There are a number of reasons that testosterone can fall below normal levels… and one tell tale (bummer) way to notice that it’s low:
One sign of low testosterone is decreased sex drive. If you find yourself a lot less interested in sex than usual, low testosterone is very likely the culptrit.
It’s also common for performance issues to result from low testosterone, such as difficulty getting and maintaining an erection.
If testosterone levels aren’t where they should be, your sex life is likely to make that obvious!
Physical changes can take place too. Increased body fat is not always a result of overeating, but can signal a change in hormone levels.
Your joints may start to feel achy and you may start to have energy crashes. It’s not your fault! It’s low testosterone.
So… Let’s Talk Science. What’s Normal Testosterone?
The “normal” level of testosterone for men depends on age.
(Here’s where we get scientific!) It is measured in nanograms per deciliter and can be determined with a simple blood test. In adult men, a normal range is 240-950 ng/dl.
The number can go higher for ages 17-18, which explains why young men are sometimes overly reckless or aggressive.
The goal is not to get your testosterone as high as possible. It’s not like going off the charts makes your sex wildly better. In fact, it would result in health problems!
You function best when testosterone stays within the normal range.
There Are so Many Options for Boosting Testosterone!
If your testosterone is lower than it should be, a doctor can help you choose a treatment plan.
Some methods available for boosting testosterone include injections, patches, creams, and gels. The patches, creams, and gels deliver testosterone to your body through your skin. The injections put it directly into your bloodstream.
There are risks with these methods. Rashes and itching can result from testosterone replacement therapy. It has also been found that these treatments can increase the risk of heart attack or stroke.
However, there are also natural ways to boost testosterone…
Getting regular exercise and 8 hours of sleep a night should be at the top of your list. Eating quality protein sources and fresh veggies can also help balance things out.
Consult with your doctor to find out what is best for you.
How to Tell It’s Time to Check Your Testosterone Level
If you have symptoms of low testosterone, you should consult with your doctor to find out if a test is recommended with you.
If you have fatigue or trouble getting and maintaining erections, it could potentially be remedied by increasing the amount you exercise and sleep.
But if that’s not helping, and/or you start to develop fatty tissue in your chest, it’s definitely worth asking your doctor about the test.
How Does a Testosterone Test Work?
A testosterone test can determine how much testosterone is traveling through your blood. This includes its two forms: free, or attached to proteins (both are normal).
By looking at the amount of testosterone in a sample of your blood, your doctor can get a good sense of how much is in your whole body.
Yup, I said blood. So yes, to test your testosterone your doctor will need to draw blood.
This test is done in the morning, when men’s testosterone levels are at their highest.
If your results are abnormal, your doctor will likely want to do the test again. Testosterone levels change throughout the day, and taking the test multiple times helps your doctor get a more accurate result.
To follow up and get more information, your doctor may also want to do other tests to check for issues with your adrenal glands or check your testicles.
More Science… There are Multiple Types of Testosterone!
When you test your testosterone, you can find out your:
- Total testosterone
- Free testosterone
- Both total and free testosterone
Most of the protein in your blood binds to proteins, but usually about 2% is free. Knowing how much free testosterone you have can be important for diagnosing some types of diseases.
Therefore, getting a test of both total and free testosterone tells you more about what is going on in your body.
A lot of the time, issues with testosterone levels can be addressed through lifestyle changes. (Whew!)
However, if you suspect something is wrong, you should always contact your doctor..
They may recommend lifestyle changes, prescribe a specific treatment plan, or both.
But the important thing is to know that help is available and there are many things you can do about low testosterone…
Here are 13 ways to quickly boost your testosterone the “natural” way:
1) Get Rid of The Fat
The testosterone that does all the good stuff — muscles, hair, sex drive, etc. — is called “serum testosterone” because it lives in your bloodstream.
Fat absorbs testosterone and sucks it out of your blood. High testosterone levels in your fat don't do you much good anywhere else.
One study has shown that fat removal procedures (like liposuction) result in an almost-immediate increase in testosterone levels.
Of course, this doesn't mean that you need to rush to the nearest cosmetic surgeon. It just demonstrates how directly body fat affects testosterone levels.
Experts across the board agree that reducing the amount of fat you carry will help slow your body's decrease in testosterone levels.
They recommend cutting carbs like bread, cake, cookies, pizza, and pasta.
Getting rid of extra sugar and avoiding non-diet soft drinks will also help to reduce fat buildup and let your testosterone flow more freely.
2) Eat Right
Now that you know what not to eat, you're probably asking what you should eat in order to boost your testosterone levels.
Your body needs a few things right off the bat to jump-start testosterone production:
And cholesterol (yes, cholesterol).
Maintaining a diet that offers the right amounts of these elements is key to keeping your testosterone levels up to par.
This doesn't mean that you should carry a Nalgene bottle of trans-fat with you at all times. It just means that your diet should have the right amounts of the right kinds of fats.
Think eggs, fish, nuts, olive oil, and avocados rather than White Castle and Cheetos.
Adding zinc and magnesium to your diet can also be healthy and tasty.
Spinach, black beans, almonds, and oysters all offer good doses of these essential elements.
(Hey, maybe increased testosterone production is why oysters are thought of as aphrodisiacs.)
Certain vegetables also help to process estrogens, which inhibit testosterone, out of your system.
Cabbage, cauliflower, and broccoli all have this effect. Avoiding estrogen-like chemicals that are often-found in plastics, like parabens and BPA (which is banned but still around), will help maximize “T” production.
The takeaway is that a low-carb diet that's high in monounsaturated fats and the right kinds of cholesterol is going to help you maintain testosterone production while protecting your heart health.
(However, if you want to experience an even faster boost in testosterone, you could try a natural supplement that includes foods that are designed to boost testosterone. If you wanna know more, just check this out.)
3) Get Physical
Less physical activity means lower testosterone levels.
When you live a sedentary lifestyle, your brain figures you don't need as much testosterone to encourage muscle build-up, so it doesn't ask for any to be made.
Moderate exercise, on the other hand, boosts testosterone levels.
When you are physically active, your brain signals your body to produce more testosterone. So, walk, bike, take the stairs — get your 10,000 steps in every day.
Guys who are older or not normally physically active can start by simply walking briskly for 15-20 minutes every day.
Throwing in a few sessions with light weights or exercise bands every week is also a good idea.
Even a small increase in physical activity will help your testosterone levels.
Here's the kicker, though: Don't overdo it.
Going too hard or getting too much exercise — particularly endurance exercises — can backfire and reduce testosterone production. Exercise, yes, but don't train like an Olympian.
4) Lift Weights
Guys who regularly lift weights see a big boost in free testosterone levels. It's a pretty simple equation, really.
Lifting weights breaks down muscles, which your body will want to heal and regrow.
In order to rebuild muscle mass, your body needs testosterone, so your brain will trigger an increase in “T” production.
For boosting testosterone levels, free weights are better than weight machines, and exercises that incorporate multiple joints lead to the best results.
(In fact, did you know that there are some “erection” exercises designed specifically to boost your performance in the bedroom? Here are 4 of the best ones.)
Think squats, deadlifts, and bench presses.
Lifting weights only a couple times a week can result in an increase of as much as 50% in free testosterone levels.
5) Put Down The Pint
Daily alcohol consumption — even moderate drinking, according to one Dutch study — can reduce your testosterone levels.
Try to keep your adult beverages to no more than one or two per night, preferably wine or beer.
Besides, booze is a vasodilator (it expands your blood vessels), which makes it harder to, well, get hard.
So, the more booze you drink, the more difficult it is to get and maintain an erection.
Cutting down on alcohol intake has many benefits, and your manliness will thank you. 🙂
6) Sleep More (Seriously!)
Your body produces most of its testosterone at night while you are in the deeper phases of sleep.
The shorter these periods of deep sleep are, the less testosterone is made.
Sleep deprivation basically leads to testosterone shortage.
Be sure you're getting several hours of quality sleep every night — eating better and exercising regularly should help with this — to allow your body the time it needs to produce testosterone.
Spending a little more quality time in bed… well, that's pretty much the point of keeping your testosterone levels up, in the first place, right?
7) Cut Down on Stress
Mental or physical stress causes your body to increase its production of cortisol, which has the effect of inhibiting your ability to produce and use testosterone.
Finding ways to manage — or at least manage the way you react to — stress will go a long way toward helping your “T” levels.
Meditation, yoga, and regular cardio exercises are good ways to reduce stress, and in the case of cardio, boost testosterone.
Practicing gratitude and realizing that some things may be out of control are other ways to ease some daily tension.
Finally, sex also has stress-reducing (and testosterone-building) effects. Ultimately, just do what works best for you.
8) Get Lucky
There is research that suggests that having sex increases testosterone production and boosts levels of serum testosterone.
Testosterone boosts not only your sex drive but also plays a key role in your ability to perform — it's kind of a use-it-or-lose-it situation.
If you're not having sex or masturbating on a regular basis, you are not producing as much testosterone as you could be.
As a result, your testosterone levels could decrease.
Moreover, erectile dysfunction can be caused by any number of factors, and low testosterone is one of them.
Using your erections when you have them can actually help prevent erectile dysfunction by increasing your testosterone levels.
9) Manage Your Caffeine Intake
Caffeine is a bit like exercise when it comes to testosterone:
A little bit is good for it, but too much can be bad.
The best use of caffeine for boosting “T” levels is in combination with exercise. Research shows that using caffeine to supplement a training program elevates testosterone production.
On the other hand, too much caffeine throughout the day can cause your body to react as if it's under stress.
This results in cortisol production, which as we know, is not good for our testosterone.
10) Get Some Sun
A 2015 study linked low levels of vitamin D to lower testosterone levels in middle-aged men who are otherwise healthy.
While the study was unsure whether taking vitamin D supplements could help boost testosterone, promoting natural vitamin D production could prevent testosterone levels from dipping.
When your skin is exposed to direct sunlight for 20-25 minutes (10-15 minutes for fairer-skinned guys), your body will naturally produce enough vitamin D to get you through the day.
This, unfortunately, can be complicated by variances in weather, climate, and latitude (higher latitudes receive less direct sunlight during winter).
If you're not able to get all the sunlight you need, there are still some other natural ways to add vitamin D to your diet.
Fatty fish, like trout, tuna, eel, mackerel, and salmon all offer a good dose of the daily vitamin D that you need.
Canned tuna and sardines are also good sources of vitamin D, as well as fortified milk and orange juice.
11) Smile More
Laughter is not only the “best medicine,” it's also good for your manhood — as is happiness and success.
The positive effects of a sunny outlook and upbeat attitude go beyond testosterone to include your general well-being.
Some research has even tied the euphoria experienced by fans when a favorite sports team wins or plays will to higher levels of testosterone.
An overall sense of well-being also has the benefit of stress reduction, which, as we know reduces cortisol production.
Less cortisol equals more testosterone.
Looking for humor and finding time for happiness every day will give you something to smile about when you need a little extra testosterone.
12) Ditch the Painkillers
Opioid-based pain medications inhibit your body's ability to produce testosterone, which is why some of the side effects of these painkillers look eerily similar to the symptoms of low testosterone.
If you can reasonably avoid opioids, or substitute another type of painkiller, you'll be doing your testosterone levels a big favor.
It probably goes without saying, but neither heroin nor opium is going to help so much either.
So, avoiding non-prescription drugs that inhibit testosterone production is also a good idea.
13) Try a Natural Supplement
The problem with most of the research on natural supplements that claim to boost testosterone production is that the subjects have either been infertile humans or animals.
So, it's unclear if they would be of benefit to an otherwise-healthy guy who just wants to boost his “T.” That being said, there's probably no harm in trying.
One supplement that's been shown to be effective is Ashwagandha.
In studies among healthy individuals, this root extract has been shown to reduce stress-related cortisol production, increase muscle strength in combination with a workout regimen, and boost testosterone levels by as much as 15% in healthy men.
Infertile men who took Ashwagandha saw increased testosterone, sperm count, and semen production.
While there's still plenty of research to be done, Ashwagandha may be a viable option for pumping up your “T.”
Another potentially helpful supplement is ginger extract.
While it has been proven to have a number of other health benefits, most of the testosterone research has used animal subjects. In one human study, however, ginger was shown to increase testosterone levels, sperm count, and semen volume in infertile men.
While, once again, research on ginger to help boost “T” levels in healthy men is scant, it may be a helpful supplement.
If nothing else, ginger's other benefits, such as stomach health, lower blood sugars, and antioxidant qualities, make it a worthwhile supplement even if it does nothing for your testosterone.
(By the way, if you've never heard of 5G Male, it's a natural supplement that includes ginger. Check this out to see if it might be right for you.)
How to Figure Out What Works Best For You…
The best way to increase your testosterone production and maintain it over the long-term is by eating right, getting a decent amount of exercise, and sleeping enough.
Absent illness or disease, this will help you keep your testosterone levels where they ought to be, while contributing to your overall well-being.
Stimulating testosterone production, on the other hand, is the most rapid way to boost your “T” levels.
In the short-term, weight-lifting and sexual activity are your best bets for driving testosterone production.
While masturbation, unlike intercourse and other activities with a partner, does not always result in higher “T” levels, it can help to maintain levels between sexual encounters.
The bottom line is that there's no shortcut to boosting testosterone production and serum levels. It's a matter of lifestyle.
At the end of the day, different things are going to work for different guys…
Though there’s one thing that works really well for a lot of guys these days:
The Only “Sure” Way to Make Sure Your Body Gets the Testosterone It Needs…
Your body can make all the testosterone it wants…
But at the end of the day… it doesn’t matter how high your testosterone levels are if you don’t have one thing:
Bloodflow helps your free testosterone get around your body… to all of the muscles, organs, and adrenal glands that need it.
So if your bloodflow is “sub-optimal”?
Then you’re just gonna have a lot of free testosterone floating around, not getting to where it needs to go.
Thankfully, in recent years there have been quite a few advances in natural, plant-based supplements that are scientifically-proven to boost your bloodflow quite a lot…
And as a pleasant “side effect” of this… the increased bloodflow will make it easier to get erections… keep them up… and have a lot better stamina in the bedroom too.
I can personally vouch for this since I took it myself… and it worked, BIG TIME.
So if you’re looking for a scientifically-proven boost to your testosterone… more sex drive… and yes, firmer, longer-lasting erections… I’d highly recommend this:
[Note: This post was updated by Gotham Club on May 19, 2020.]