Article last updated: April 2019 by Oskar Faarkrog, ISSA Certified Trainer
Since the 1970’s the average male testosterone levels have dropped significantly. A man in 1970 would have 30 % more testosterone in his body than a man today. This significant drop has resulted in a huge amount of guys that have low testosterone levels. Unfortunately I’m one of those guys, and I believe that a lot of skinny-fat guys have low testosterone levels.
In this article I will teach you exactly how to raise testosterone levels (naturally):
Signs of Low Testosterone Levels
- Lack of muscle mass and difficulty to gain muscle
- Feminine fat distribution (hips and love handles)
- Low libido
- Low energy levels
- Low stamina
- Weak joints
I had most of these symptoms for the majority of my life, and I could never explain why, however I got it confirmed by getting my testosterone levels checked. Since I got rejected TRT by two different endocrinologists, I had to try and increase my levels naturally.
3 months later I increased my testosterone levels by almost 100 %:
- 27 September 2010: 297 ng/dl
- 20 December 2010: 593 ng/dl
Eventually, I managed to increase my testosterone levels all the way up to 651 ng/dl on 27 July 2012, achieving an overall increase of 119.19%.
This increase put me close the median total testosterone level of a young man around the age of 25, which is much better than my starting point.
See proof below:
Note: My testosterone level results are in nmol/l, but you can convert them yourself by using this tool.
To check whether you have low testosterone levels, simply get blood work done by your doctor and compare the result with the chart below.
Source: Mens Hormonal Health
This chart shows the average male testosterone levels broken down by age groups. If you have levels that are significantly lower than the mean total testosterone in your age bracket, then you have low levels (especially if you are in the 5th or 10th percentile).
I got my testosterone levels tested in 2011 (1 year into training), and I discovered that my testosterone was 294 ng/dl which puts me below the 5th percentile of a 55-59 year old man, and my levels were roughly half of the average levels for that age group.
I also got a bunch of other hormones in my body tested along with a scan of my testes and my brain. Everything was optimal, but for some unexplainable reasons my testosterone levels were low!
This was obviously not optimal, so I asked my endocrinologist for testosterone replacement therapy (TRT), however I was denied that because I’m a young guy. So… I tried another endocrinologist, and got the same answer.
I was unhappy with this, because optimal testosterone levels are key to male vitality, just take a look at some of the symptoms of low testosterone levels.
How To Raise Testosterone Levels
- Make sure you get plenty of sleep
- Add more fat to your diet
To increase my testosterone levels naturally, I added a lot of fat to my diet (fatty fish, fat cuts of meat and natural peanutbutter). Also, I decided to not use an alarm to sleep more.
Those are simple lifestyle changes that paid off, and I feel much better now than I did before. My training results have also been a lot better than in the past, since I’ve been able to shed a lot of unwanted fat.
I definitely recommend everyone to raise them naturally first and if you are a skinny-fat guy you should go and get a blood test to get your levels checked.
The Effects of Higher Testosterone Levels
In 1996 a study was done on 4 groups of people
- Group 1: Didn’t train, and didn’t inject testosterone, however they received a placebo.
- Group 2: Didn’t train, but injected testosterone.
- Group 3: Trained, but didn’t inject testosterone, however they received a placebo.
- Group 4: Trained, and injected testosterone.
All groups had the same diet, and the two groups that trained, did it 3 times a week by using the same program. Here are the results of this study:
The graph shows the groups starting from the left 1-2-3-4. The interesting finding in this study is that the group that injected testosterone but didn’t train gained almost twice the amount of fat-free mass as the group that trained but without testosterone injections.
Finally, the group that trained with testosterone inejctions gained 3 times as much fat-free mass as the group that trained without.
So how does this relate to low testosterone levels? Well, it clearly shows that increasing your testostone levels has a HUGE impact on your ability to gain fat-free mass.
I’m not saying you should get testosterone injections, however I recommend you to check your levels, and try to increase them naturally if they are low.
If you previously had low testosterone levels and managed to raise them naturally, please let us know in the comments how you succeeded at doing so.