How To Increase Testosterone In 5 Easy Steps (Naturally!)

Is your pant size going up? Then your testosterone level is most likely going down.

Once a man blows out the candles on his 30th birthday, he could start seeing a yearly drop in testosterone levels by 1-2%. Fast forward to his 40s and 50s, and he could be running on half the testosterone he had in his youth.

But the reason for this isn’t aging, as many would assume. It’s actually due to lifestyle factors and a change in body composition.

And it’s a vicious cycle. Lower testosterone can mean struggling to build muscle, a dwindling sex drive, and a noticeable decrease in drive and ambition.

But here's the good news: boosting your testosterone levels is totally possible even if you're in your 50s! And it doesn't have to involve creams, pellets, or the latest fad diet. There are natural ways to give your testosterone a much-needed lift.

Increasing your testosterone can make you feel stronger, sharper, and more motivated. You might find it easier to focus, get stuff done, and chase your goals.

In this blog, we've put together a list of the top 5 natural methods to kickstart your testosterone production.

And remember, it's not just about hitting a number on a lab report.

You might get your testosterone levels checked and they're at 301, which is technically 'within range'. But if you're feeling tired, uninterested in sex, and noticing weight gain, it's clear that something isn't right. It's about how you're living your life, not just numbers on a page.

Ready to reclaim your vitality? Let's dive in.

1 — Reduce Stress 😌🧘‍♂️

When you're stressed, your body produces a hormone called cortisol. This can act like a roadblock to your testosterone production. It's like trying to drive with the parking brake on.

Now, while it would be great to live a completely stress-free life, we know that's not possible (or realistic) for most of us.

So, here are some simple, practical ways to manage your stress levels:

Practice mindfulness

Do you often find yourself driving home and not remembering half the journey because you were so engrossed in tomorrow's to-do list?

That's a sign of stress and you need to practice mindfulness.

It's about hitting the pause button and really soaking up the present moment. No regrets about the past or worries about the future - just you and the here and now.

Start with a meditation practice.

There's no need for lotus poses or incense sticks (unless you're into that).

Find a quiet spot, sit comfortably, and focus on your breath. In, out, in, out. Thoughts will pop up, and that's okay. Just gently bring your focus back to your breath each time.

If you're not sure where to start, check out apps like Headspace or Calm. They have great guided meditations for beginners.

If sitting still for meditation isn't your thing, try a walk.

But not the power-walk-while-checking-emails kind. Really experience the walk.

Feel your feet hit the ground, listen to the birds, feel the sun on your face. It's an excellent way to combine mindfulness and exercise.

Take a few moments each day to write down what you're grateful for.

It could be your morning coffee brewed to perfection, the hilarious joke your buddy shared, or the feel of your favorite shirt against your skin. This can shift your focus from stress to positive aspects of your life.

Be a stress detective

Sometimes, we're so caught up in our routines that we don't realize what's causing our stress. This is where being a stress detective comes in handy.

Keep a stress journal for a week or two. Write down when you feel stressed, what you're doing, who you're with, and how you're feeling physically and emotionally.

Your stress triggers could be anything from a late-night work email that disrupts your evening, a news app that sends you stressful headlines all day, or even certain people who always seem to raise your blood pressure.

You might start to see patterns and identify stressors you weren't aware of. Once you know what's causing your stress, you can start working on solutions to manage it.

Reach Out

Let's be real, men talking about their feelings and stress often seems like a taboo. Society has conditioned us to 'man up' and keep our worries to ourselves.

But guess what?

Keeping it all bottled up can cause more harm than good, including a dip in your T-levels.

Sharing what's on your mind with your partner, a trusted friend, or even a professional counselor can actually be incredibly relieving and beneficial.

2 — Prioritize Healthy Sleep 😴💤

Did you know that poor sleep can pull down your testosterone levels?

Because most of your testosterone is produced when you're in deep sleep. So, shortchanging your sleep essentially means you're robbing your body of its testosterone production time.

We can't always hit the snooze button and sleep till noon… who's going to run the business, take kids to school or dog for a walk.

Here's how you can balance our commitments with getting enough quality sleep to keep our testosterone levels healthy:

Set a sleep schedule...and stick to it

You've heard this before, right? But how do you really make it work?

Try working backward from your wake-up time. If you need to be up at 6 AM and want to get 8 hours of sleep, that means lights out by 10 PM. Set a bedtime reminder on your phone.

Make it a non-negotiable appointment with yourself.

Make your bedroom a sleep haven

This one's all about setting the stage for sleep.

Create a cool, dark, and quiet environment. Invest in some black-out curtains, earplugs, or a white noise machine if needed.

And remember, your bedroom is not your office. Leave work and tech gadgets outside.

Limit caffeine intake

Try to have your last caffeinated drink by early afternoon. This gives your body ample time to process the caffeine before you're ready for bed.

Instead of reaching for another coffee, try Au Bon Bone Broth to replenish minerals and help restore energy levels instead. The chocolate flavor tastes like a hot chocolate, and vanilla like a vanilla latte.

Wind-down rituals are key

Find what helps you relax and make it part of your nightly routine. It could be reading a book, listening to calming music, or even jotting down your thoughts in a journal. The goal is to signal to your body that it's time to sleep.

Consider sleep-enhancing tools

For the biohackers out there, sleep trackers can provide insights into your sleep patterns. And weighted blankets are gaining popularity for improving sleep quality.

3 — Lift Weights 🏋️ 💪

We've all heard it before – "exercise is good for you."

But when it comes to boosting testosterone, not all exercises are created equal. Lifting weights is one of the most effective methods for testosterone production.

Regular weight lifting can lead to increased muscle mass. And as your muscle mass increases, your body produces more testosterone.

Here are some practical tips to incorporate weight training that helps you improve testosterone levels:

Compound lifts

Focusing on larger muscle groups and incorporating compound lifts into your routine will have the maximum impact on testosterone production.

What are compound lifts?

These are exercises that engage multiple muscle groups at once such as:

  • ​Squats
  • ​Deadlifts
  • ​Bench Press
  • ​Overhead Press
  • ​Pull-ups
  • ​Lunges
  • ​Dips
  • ​Bent-over Rows

Commit to a routine

Aim for weightlifting sessions four times a week. Make it a part of your schedule, just like that important business meeting.

Schedule your workout sessions at a time when you're not rushed. Maybe early mornings before work, or late evenings if you're not a morning person. This is your 'me' time, so make sure it doesn't get overshadowed by other commitments.

Don't forget to nourish your body with the right nutrients after a workout.
Try Au Bon Bone Broth. It's the only collagen-rich, protein-packed bone broth that tastes like a dessert and helps to rejuvenate your body inside and out! Sip this delicious drink after the workout or in the evenings for optimal support.

Pick a convenient location

Choose a gym that's close to your home or office. The shorter the distance, the less likely you are to skip workouts.

If the gym isn't your thing, set up a mini home-gym with essential equipment.

4 — Eat Protein Rich Diet

A key player in our testosterone-boosting journey is none other than good old protein.

"But I'm not a bodybuilder. Do I still need protein?"

Absolutely, yes!

Protein isn't just for the muscle-bound folks at the gym. Every single cell in your body needs protein. So whether you're a couch potato (hope not!), a casual walker, or a marathon runner, you need it.

Here are some practical ways to incorporate more protein into your diet:

Start your day with protein

Kickstart your morning with a protein-rich breakfast - think eggs, Greek yogurt, or a smoothie with a scoop of protein powder.

A protein shake is a quick and easy way to boost your protein intake. Try to have one first thing in the morning. This could provide you with about 30g of protein

High-protein meals

Focus on including high-protein foods like chicken or fish in your lunch and dinner. A portion of grilled chicken breast can have around 30g of protein, and a salmon filet about 22g. If you aim for about 35g of protein in each meal, you'll hit your target in no time!

Don't forget about plant-based proteins. They’re just as beneficial. Incorporate tofu, lentils, chickpeas, or edamame into your meals.

Snack smart

Protein-rich snacks can help keep your energy levels up between meals. Nuts, seeds, or a slice of turkey or cheese are all great options.

Protein-based recipes

Swap your regular meals with protein-rich versions.

Love pancakes for breakfast?

Make a batch using protein powder or cottage cheese. These protein pancakes can pack a punch and start your day on a high note.

5 — Take Your Vitamins & the RIGHT Supplements ☀️🌿

We've all seen those flashy supplements on store shelves promising sky-high testosterone levels.

But boosting your testosterone doesn't mean you have to slather on some strange cream or swallow a handful of mystery pellets.

Not all supplements are created equal. Your body is unique and deserves what's exactly right for it.

Vitamin D

Referred to as the "sunshine vitamin", studies have linked it to higher testosterone levels in men.

If you're stuck indoors most days or live somewhere that's more gray than sunny, you might be missing out.

But don't worry, a simple Vitamin D supplement can come to your rescue.


This herb used in traditional Indian medicine can not only improve your mood and stress levels, but also boost your testosterone.

There was a study where 60 adults were given 240 mg of standardized Ashwagandha or a placebo daily. Those who took Ashwagandha experienced mood and stress improvements, and the men in the group also saw a bump in their testosterone levels.


Zinc plays a crucial role in regulating testosterone levels especially in older men. Whether it's through a supplement or a hearty serving of oysters, beef, or almonds, keeping your zinc levels in check is a great way to keep your testosterone in check.


Not enough of this stuff in your body? It could be pulling your testosterone down. Green leafy veggies, seeds, and nuts can help you sort it out.

Now, you might be thinking. "How do I supplement the deficiency of these nutrients without stuffing my face with veggies all the time, sipping Ginseng tea or sweating in the sun?"

The answer is —- Complete 365: Your Customized, All-in-One Multivitamin System.

It contains key vitamins, minerals, amino acids, and probiotics, perfectly measured to help you build a sturdy nutritional foundation. 📋💊🌟

With Complete 365, your supplements are determined based on your blood work results, not a generic formula. The cost of blood work is covered as part of the package.

Don't waste time and money on generic supplements. Choose Complete 365 - your personalized pathway to boosted testosterone and improved health.

6 — Limit Alcohol Intake 🚫🍺

Many of us have been led to believe that sipping on a strong whiskey or downing a few beers is somehow linked to our 'manliness'. But here's a reality check - excessive alcohol intake can actually lower your testosterone levels and mess with your sleep.

We're not saying go teetotaler, but we are suggesting you reconsider your relationship with alcohol. Here are some super practical tips to keep your alcohol intake in check:

Don't stockpile alcohol at home

It's harder to reach for a beer if there isn't one in the fridge. Keeping alcohol out of sight can keep it out of mind.

Buy smaller bottles

If you do buy alcohol, opt for smaller bottles or cans. It helps control the quantity and resist the urge to finish off a large bottle just because it's open.

Be strong at the duty-free

Those shiny bottles at airport duty-free stores might be tempting, but remember your health goals. Don't let a bargain come in the way of your testosterone levels.

Alternate with non-alcoholic drinks

If you're at a party, alternate your alcoholic drinks with non-alcoholic ones. Try a mocktail or sparkling water between beers. Your body will thank you the next morning.

Challenge the 'manly drink' stereotype

Remember, there's nothing 'manly' about damaging your health. It's perfectly okay to say no to a drink, or to opt for a lighter one.

It's all about moderation. And the true hallmark of a man? Respecting his health and well-being, and that includes maintaining those testosterone levels.

Final thoughts

You've armed yourself with knowledge and practical tips to naturally boost your testosterone. But now, it's up to you to put these strategies into action.

Take a moment to reflect on your lifestyle.

Are there changes you can make starting today? 📅

Maybe you can get to bed earlier tonight to ensure you get a full night's rest. Why not cancel that late-night meeting and prioritize your sleep hygiene?

Or, how about swapping that afternoon caffeine kick for a brisk walk outside? Even a simple decision like choosing a protein-packed snack over a sugary treat can be a step in the right direction. 🌞🏋️‍♂️💤🥦🚶‍♂️

Remember, gentlemen, age is just a number, and your best years are still ahead. With the right choices and consistent effort, you can maintain your vitality, strength, and zest for life, regardless of the number of candles on your birthday cake.

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*The statements on this site have not been evaluated by the Food and Drug Administration. Our products are not intended to diagnose, treat, cure or prevent any disease. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional.