17 tips to boost testosterone naturally As a man keeping your testosterone levels elevated is crucial for maintaining strength in your muscles bones and mind Here are 17 simple tips to improve your testosterone levels naturally Get and stay lean Maintaining a lean body fat percentage is beneficial for testosterone levels Make postural adjustments High power poses increase testosterone levels while low power poses decrease them Lift weights Weight training can boost testosterone levels and lower cortisol levels Get enough sleep Lack of sleep can decrease testosterone levels Reduce stress Chronic stress can impair testosterone production Be sexually active Regular sexual activity can increase testosterone levels Avoid manmade chemicals Chemicals like BPA parabens and phthalates can lower testosterone levels Optimize dietary fat intake Consuming enough saturated and monounsaturated fats is important for testosterone levels Avoid excessive alcohol consumption Heavy drinking can decrease testosterone levels Consider your prescription medications Some medications can have negative effects on testosterone levels Address vitamin and mineral deficiencies Micronutrient deficiencies can impact testosterone levels Consider supplementation Certain supplements like ashwagandha can boost testosterone levels An ancient Indian medicine practice there is evidence that it can have a positive effect For example in an eight week study men with infertility problems found that 675 grams of ashwagandha root extract increased serum testosterone levels by 17 percent compared to a placebo Another study found that just 5 grams of ashwagandha a day for 90 days increased testosterone by 16 to 40 percent in infertile men and by an average of 15 percent in fertile men To reap the benefits of ashwagandha it is recommended that you take 300 to 500 milligrams of a root extract with a meal ideally for breakfast Another proven supplement is tongkat ali a herbal medicine that comes from a shrubby tree native to Southeast Asia One group of moderately stressed participants increased their testosterone levels by 37 percent and lowered their cortisol by 16 as a result of consuming 200 milligrams of this supplement for four weeks To be effective it is recommended that you have 200 to 300 milligrams of 100 to 1 extract concentration which equals 20 to 30 grams of this herb in its dry root form Forrest colon is another supplement that has a long history as a folk remedy for asthma A 12 week double blind study involving overweight and obese men found that taking a forced colon extract twice per day raised testosterone levels by over 33 percent There are also natural foods that can help with testosterone Ginger root for example has anti inflammatory properties and can be used to boost testosterone levels Studies on rodents prove this and a human study found that consuming ginger daily for 90 days was able to increase testosterone by over 17 percent in infertile men If you feel that you are having testosterone issues especially out of the blue it is recommended to get checked out by a doctor The most common issue that men have in this department is known as varicocele which can lead to low testosterone Varicoceles are the most common cause for male factor subfertility accounting for up to forty percent of the cases It is recommended to consult with a doctor about the pros and cons of testosterone replacement therapy These are science based tips that you can start implementing today to boost your testosterone levels