Sunlight exposure is an effective way to aide your testosterone levels naturally. Sunlight is a natural provider of Vitamin D, which plays a pivotal role in testosterone production.

Dr. Myerson did a study in 1939 that measured circulating testosterone in men after exposing various body parts to UV rays from the sun. According to the study, after 5 days of chest exposure, testosterone levels jumped by 120%. However, after 5 days of genital exposure, testosterone levels jumped by 200%!*

While bathing in the sun to aide t-levels sounds fun and reassuring, sadly, not every day is a sunny day. And if we’re being honest, who has time to expose their genitals to sunlight daily?

Eating high protein foods can help men support their testosterone levels naturally. Foods like steak have high amounts of the mineral zinc, which is an essential mineral for testosterone production. Meanwhile, greens like spinach and kale have high levels of zinc too. As well as high amounts of fiber and antioxidants to help increase testosterone as well.

Essentially, eating a healthier diet will always lead to better results for your health. But maintaining a strict, healthy diet can be challenging. Because no matter how healthy you eat, it’s nearly impossible to include EVERY SINGLE mineral and vitamin your body needs in every meal -- let alone the essential ones for testosterone production.

Plus, while steak and other red meats can help supplement testosterone, it does so slowly over time, in small amounts. Red meats also come with a lot of fat! So if you’re eating steak every day, make sure you’re eating lean cuts. Otherwise, the main increase you’ll see will be the pounds on your scale, and the inches on your waistline!

Many studies report that exercise can and will result in higher T-levels. Especially after intense strength training.

Exercise not only helps increase T-levels, it’s also notorious for burning fat, increasing muscle size and strength, and even reducing cortisol levels. Many men report experiencing greater and longer rises in testosterone levels when they exercise in the evening as opposed to mornings.

While there’s no downside to lifting heavy weights (other than risk of injury), but it can take MONTHS of heavy lifting to SLIGHTLY help testosterone levels.

Additionally, you may hinder your testosterone production if you don’t pair exercise with a healthy diet and optimal sleep.

Speaking of which…

Getting a good night’s sleep can increase testosterone levels. Many studies show testosterone levels rise during our sleep, thanks to our circadian rhythm. Furthermore, sleep deprivation can cause your T-levels to tank by 10-15%, according to the National Library of Medicine, Biotech Information. Getting 8-10 hours of sleep is ideal for most men.* 

While getting a good night’s sleep is ideal to optimize your health, there are going to be some nights where you don’t get enough sleep. And when this happens, you can drop your T-levels significantly. 

The noticeable increase of testosterone levels come from sleeping well, paired with a healthy diet and daily exercise. On top of this, it will take months of good sleep, eating healthy, and exercising every day to see slight increases in your t-levels.

However, you can support test production when you team up healthy habits like good sleep with an effective supplement. 

Which brings us to…