Low testosterone is becoming increasingly common, impacting everything from energy levels to muscle growth and mood. During a period of intense marathon training and the challenges of fatherhood, I noticed firsthand how low T can affect daily life. In this article, I share five science-backed strategies that helped me naturally boost my testosterone levels, so you can start feeling like yourself again, too.

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What To Do If Your Testosterone Levels Are Low: 6 Proven Strategies

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In 2016, Ryan Hall, the fastest American-born marathoner (PR of 2:04.58:58) suddenly retired at the age of 33 due to low testosterone and fatigue. “When you do research about how to naturally boost your testosterone,” he said, “there are many different things you can try both dietarily and in your activities or lifestyle, but the number one thing that everyone agrees reduces testosterone levels is running.”
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In a review article looking at zinc on the production of semen and testosterone in men with hypogonadism, it is recommended that supplementing with zinc sulfate (220mg or the equivalent of 50mg of elemental zinc) twice/day for four months is effective.
- Do this: Incorporate foods high in zinc into your diet. Consider supplementing with zinc (30mg) twice a day for four months while measuring your T levels to determine the effect.
Foods highest in zinc:
1. Oysters (3 ounces/85 grams): 74 mg
2. Beef (3 ounces/85 grams): 7 mg
3. Chicken (3 ounces/85 grams): 1 mg
4. Pork (3 ounces/85 grams): 2.5 mg
5. Chickpeas (1 cup/185 grams, cooked): 2.5 mg
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Drinking will likely have less of an impact on your life if all of the other areas of your life (fitness, stress, social relationships, nutrition, etc.) are strong. Moderate drinking is probably okay but less is better, zero is best. Peter Attia backs this up, saying that abstaining is best from alcohol but he sets a number of no more than 7 drinks per week and never more than two at a time. Drink in moderation including both the amount you drink at one time and the frequency.

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