Men's Health

How To Increase Testosterone Levels Quickly?

How to increase Testosterone levels quickly? Testosterone is a male sex hormone that gives men distinctive identifying characteristics such as low, hoarse voice, facial hair, and male sexual organs. Testosterone is the reason for the impressive increase in muscle gain in men and is also responsible for a great sex drive. The hormone testosterone is also found in females, equally responsible for enhanced libido and the production of new blood cells. However, the levels of Testosterone found in women are too low (9-55 ng/dL) as compared to the high levels (400-1000 ng/dL) found in men.

Low levels of this male-stimulating hormone are often associated with symptoms such as extreme fatigue, erectile dysfunction, and loss of libido and more commonly lead to an increase in fat deposition and obesity. 

Are you looking to boost your testosterone levels quickly? and not sure about how to increase testosterone levels quickly? Try incorporating these natural methods, such as weightlifting, adequate sleep, and a healthy diet, into your daily routine.

What causes low levels of testosterone?

Testosterone levels hit a peak value in men at puberty and are at optimum levels throughout their adult life. However, certain factors such as stress, a sedentary lifestyle, and fast-paced life can lower the levels of Testosterone in healthy-looking men. There are several factors that can contribute to low levels of testosterone in men, including:

  • Aging – Testosterone levels naturally decline as men age.

  • Obesity – Excess weight can lead to decreased testosterone levels.

  • Chronic illness – Certain medical conditions, such as diabetes, can affect the production of testosterone.

  • Medications – Certain medications, such as opioids, can lower testosterone levels.


  • Injury or infection of the testes – Damage or infection to the testes can lead to decreased testosterone production.
  • Genetics –
    In some cases, low testosterone levels may be inherited.

It’s important to note that low testosterone levels can also be caused by an underlying medical condition, such as a pituitary disorder, so it’s essential to consult a doctor for proper diagnosis and treatment.

Also Read: HGH vs Testosterone: Which Is Right for You?

10 Ways To Increase Testosterone Levels –

If you haven’t been feeling ‘manly’ off late, it is most likely because your testosterone levels may have dropped. We’ve put together 10 effective and quick ways to instantly increase your levels of Testosterone.

1. Exercise –

Exercising daily for at least 30 minutes is key to a healthy life. But more so for men. Including resistance training and incorporating heavy weight in your muscle training regimen is found to increase the levels of Testosterone in men. Men who work out daily have a higher level of Testosterone than men who do not maintain healthy blood circulation through exercise. 

3. Avoid Overtraining –

While exercising is essential, taking rest days is equally important. Overtraining your body, especially for a beginner, can significantly plummet the levels of Testosterone. Incorporate a range of exercises into your routine, such as cardio, HIIT, resistance training, and heavyweight. Alternative these routines and keep a healthy balance. For a hard-core exercise lover, perform stretching and flexibility exercises to keep your testosterone levels in your system.

4. Reduce Stress –

Men in their late 30s are often found to be tired, lack interest in social activities, and experience a lack of sexual drive. This is often the beginning of a decline in their testosterone levels. This trend in decline is found to occur mostly in men who are stressed at work and do not actively do things to keep stress away. When stressed, your body immediately releases a hormone called Cortisol

that helps your body cope with stress. Unfortunately, high levels of Cortisol in the blood decrease the circulating amounts of Testosterone. Thus, men are especially advised to perform activities that increase mindfulness. Reducing stress and anxiety will automatically reduce levels of Cortisol and increase Testosterone. It will, in turn, make you energetic, increase your focus and improve your sexual performance. Try one of the following to help cope with stress:

  • read a book
  • perform yoga daily
  • meditate for at least 5 minutes a day
  • Maintain a diary/journal
  • listen to alpha-wave music

Also Read: Yoga Poses For Stress Relief

5. Avoid estrogen-containing chemicals –

Estrogen is the female sex hormone. Several estrogen-containing topical and vaginal creams are available to treat vaginal inflammation in women. According to the North American Menopause Society, men who absorb the estrogen from such creams are at risk for developing feminizing characteristics and a reduction in testosterone levels. If your sexual partner is taking treatment with such an estrogen-containing product, do not use the product immediately before intercourse, as there is a risk that you may absorb it.

6. Limit alcohol consumption –

Just 5 continuous days of drinking alcohol can significantly lower your levels of Testosterone and increase the levels of estrogen. Chronic male drinkers have a characteristic reduced chest size, skinny torso, and increased fat deposits around the waistline, including the infamous ‘beer belly.’ Reducing the alcohol you consume is directly proportional to increasing the levels of Testosterone instantly.

7. Get a good night’s sleep

Fewer hours of sleep each day is closely associated with increased circulating cortisol levels. Additionally, the levels of Testosterone are found to be high during the night and 15-20% lower during the day. Thus a long night’s sleep is essential in maintaining a higher level of Testosterone throughout the day. Getting less than 8 hours of sleep consistently is directly responsible for low levels of Testosterone and the fatigue, tiredness, and increased stress related to it. Get a minimum of 8 hours of sleep to feel rejuvenated from the inside out.

8. Lose weight –

Obese and overweight men have low blood circulating Testosterone. Building muscles, reducing your fat intake, and exercising daily can help you reduce weight and stored fat and keep your blood circulating to all the parts of your body. This helps keep your mind and body active and energized. In turn, this will help increase the levels of circulating Testosterone. Get rid of those extra kilos and see the difference in how you think and feel.

Also Read: Best Green Tea for Weight Loss

9. Change your diet –

Eating healthy is key to a longer life. Foods with copious amounts of saturated oils and fats can cause insulin resistance which is closely related to decreased levels of Testosterone. Insulin resistance leads to increased fat deposition in the body and an overall increase in weight. Trade your daily saturated oils with a Mediterranean-style diet loaded with healthier olive oils, avocados, and eggs. Include healthier fat foods that will boost your testosterone levels.

10. Eat foods that boost testosterone levels

  • Fatty fish– like sardines and salmon contain Omega -3 oils that promote a healthy lifestyle. These oils are burnt faster and do not add to the fat deposition in your body.
  • Oysters– Oysters and clams are an excellent source of Zinc, selenium, and omega-3 oils. They are also used as a natural aphrodisiac and to treat premature ejaculation.
  • Pomegranate– the fruit is rich in antioxidants, flavonoids, and minerals such as Zinc. Pomegranates are also a natural treatment for premature ejaculation.
  • Leafy vegetables– such as spinach and kale, are high in iron and magnesium responsible for producing Testosterone.
  • Cocoa– cocoa powder contains flavonoids such as quercetin and apigenin that stimulate the production of Testosterone from Leydig cells.

Take supplements that boost testosterone levels

  • Vitamin D– is known to increase the levels of Testosterone along with reducing cortisol levels and reducing stress.
  • Ashwagandha- is a herbal medicine that improves sexual performance and boosts immunity.
  • Zinc– Zinc is an inhibitor of the enzyme aromatase. This enzyme is responsible for the conversion of Testosterone to estrogen. Consuming Zinc can reduce this rate of conversion and maintain high levels of Testosterone.
  • Magnesium- Magnesium is a mineral found in leafy vegetables and is extremely important for many chemical reactions in the body, including stimulating the release of Testosterone.

FAQs –

What supplements are available to increase testosterone levels?

While vitamins and minerals are available in regular food sources, taking copious amounts of Zinc, Magnesium, Vitamin B complex, Vitamin C, and Vitamin D can contribute to the generous increase of testosterone levels in your body. 

How can I increase testosterone levels in one day?

If you want to feel energized and active all day, the fastest way to boost testosterone levels is by doing cardio and lifting weights. Complete your day by consuming foods that stimulate the production of Testosterone. 

Conclusion –

Testosterone is the male sex hormone that is responsible for all things masculine. Low levels of Testosterone are related to increased fatigue, absence of libido, and weight gain. Follow the ways mentioned above to successfully boost the levels of your Testosterone. Eat foods that raise Testosterone and take supplements that promote the release of Testosterone and other quick and instant ways to keep that male hormone circulating high. Remember that boosting testosterone levels quickly isn’t always the best solution, but a combination of long-term lifestyle changes and medical treatments can help in maintaining healthy testosterone levels. You can also consult a urologist to get an effective solution on how to increase testosterone levels quickly.

Also Read: 7 All-Natural Ways to Boost Your Testosterone

Navjot kaur

As a health writer, Navjot strives to create accessible and informative content on various health topics. His/her goal is to educate and empower readers with the information they need to make informed decisions about their health and well-being. She/he uses my expertise in health and wellness, combined with research and data, to write articles, blog posts, and other content that is accurate, engaging, and easy to understand.

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