If you’re overweight, lose weight. The more fat you have, the more influence estrogen has on your body, and estrogen is detrimental to testosterone. On the other hand, the more muscle you have, the more testosterone you will have.
Train hard and for a short period of time
Short, intense training with heavy weights has a proven positive effect on increasing testosterone. That’s unlike aerobic exercises, which have been shown to have negative or no effect on testosterone production. Short, intense training, including performing reps to failure, will stress your body, and the more you stress your body, the more testosterone will be released. The best way to stress your body is by concentrating on major compound exercises, such as the barbell deadlift and the barbell squat. Compound exercises simultaneously work multiple muscles, and the more muscles you stress during an exercise, the more testosterone will be released.
When you’re under a lot of stress, your body releases high levels of the stress hormone cortisol, which actually blocks the effects of testosterone.
Boost your intake of BCAA
Branch chain amino acids (BCAAs) result in higher testosterone levels, particularly when taken in conjunction with weight training. While BCAAs are available in supplement form, you’ll find the highest concentrations in dairy products, especially quality cheeses and whey protein.
Eat healthy fats
By healthy, I mean not only mono- and polyunsaturated fats, but also saturated fats, as these are essential for testosterone production. Research shows that a diet with less than 40% of energy coming from fat (mainly saturated) can lead to a decrease in testosterone levels.
Eat less sugar
Testosterone levels decrease after you eat sugar, which is likely because the sugar leads to a high insulin level, another factor leading to low testosterone.
Garlic has been proven to elevate testosterone levels. It contains a compound called Allicin, which scientific studies have proven to simultaneously decrease cortisol while raising testosterone.
Get some zinc
The mineral zinc is important for testosterone production, and supplementing your diet for as little as six weeks has been shown to cause a marked improvement in testosterone among men with low levels. ZMA is a good example of a popular zinc-containing supplement.
Tribulus Terrestris was believed to be among the best supplements on the market for raising testosterone levels. While it does seem to have libido-enhancing properties, there is no scientific evidence that it raises testosterone levels.