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Boost Your Erections: The Ultimate Guide to Increasing Testosterone

education erection tips mens health mens sexual wellness sex education testosterone Oct 15, 2023

Want to improve your sexual performance and pleasure? The key is testosterone. Higher testosterone levels are linked to better erections, increased libido, and enhanced stamina. Read on to learn how testosterone impacts your sex life and simple lifestyle changes to naturally increase testosterone.


Table of Contents

  1. The Role of Testosterone in Sexual Function
  2. Low Testosterone and Erectile Dysfunction
  3. Benefits of Higher Testosterone
  4. Risk Factors for Low Testosterone
  5. Lifestyle Changes to Increase Testosterone
  6. Supplements to Boost Testosterone
  7. When to See a Doctor
  8. FAQs


The Role of Testosterone in Sexual Function

Testosterone is often thought of as the "male" hormone. But both men and women need testosterone for optimal sexual functioning. Higher testosterone levels are linked to:

  • Increased libido and sexual desire
  • Better erectile quality in men
  • Enhanced arousal and pleasure in both sexes

In men, testosterone directly impacts the sexual response cycle. It stimulates the parts of the brain involved in sexual desire. It also maintains the erection-enhancing nitric oxide levels needed for firm erections.

Simply put, higher testosterone equals better boners.


Low Testosterone and Erectile Dysfunction

Low testosterone, known as hypogonadism or Low T, is increasingly common in men. The symptoms? Decreased muscle mass, fatigue, depression, and of course - erectile dysfunction (ED).

Studies show a strong correlation between low testosterone and ED. Men with Low T are more likely to develop ED, and men with ED often have low testosterone levels.

The good news? Raising testosterone can reverse ED in some men. Even minor testosterone increases have been shown to improve erection quality and sexual functioning.


Benefits of Higher Testosterone

What else does optimal testosterone do? Here are some of the top benefits:

  • Increased muscle mass and strength
  • More energy and vitality
  • Better mood and cognitive function
  • Reduced body fat
  • Stronger bones and joints
  • Improved cardiovascular health
  • Higher sperm count and fertility

Plus, the sexual perks like better erections and libido. It's easy to see why maintaining testosterone levels is so important!


Risk Factors for Low Testosterone

As men age, testosterone production naturally declines about 1% per year after age 30. But other factors can also lower testosterone:


OverWeight: Excess body fat causes more conversion of testosterone to estrogen. Plus, fatty tissues inhibit production.


Poor diet: Eating lots of processed foods, sugar, soy products, and alcohol negatively impact testosterone.


Lack of exercise: Strength training and HIIT workouts increase testosterone. Sedentary lifestyles lower it.


Chronic stress: Cortisol increases can inhibit testosterone production long-term.


Smoking: Smoking directly lowers testosterone levels and decreases bedroom performance.


Medications: Opioids, steroids, SSRIs, blood pressure meds, and others deplete testosterone.


Sleep deprivation: Not getting 7-9 hours of sleep nightly disrupts optimal testosterone secretion.


Vitamin deficiencies: Low vitamin D, zinc, and magnesium reduce testosterone levels.


Health conditions: Diabetes, high blood pressure, heart disease, and other chronic illnesses are associated with Low T.


Make sure you know your testosterone level and address any of these risk factors through lifestyle changes and medical treatment if needed.


Lifestyle Changes to Increase Testosterone

Ready to naturally boost your testosterone? Start with these daily habits:

Strength Training

Lifting weights is one of the most powerful ways to increase testosterone short and long term.

Compound exercises like squats, deadlifts, and bench presses that work multiple large muscle groups have the biggest impact. Aim for 2-4 strength sessions per week.

Healthy Fats

Eating more healthy fats from sources like avocados, nuts, olive oil, and fatty fish helps signals your body to produce more testosterone.

Try to get about 30% of your daily calories from healthy fats while limiting sugar and refined carbs.

Reduce Stress

Lowering stress is crucial since cortisol can inhibit testosterone production if chronically elevated.

Try yoga, meditation, deep breathing, and other relaxation techniques to keep stress in check.

Quality Sleep

Getting 7-9 hours per night allows your body to fully produce testosterone during sleep cycles. Lack of sleep disrupts this.

Improve sleep hygiene by limiting screen time before bed, blocking out light, keeping a consistent schedule, and managing stress.

Limit Alcohol

Drinking too much alcohol reduces testosterone and acts as a depressant that inhibits erection quality.

Regular drinking which can significantly lower T levels long-term.


Supplements to Boost Testosterone

Certain supplements can also help give your testosterone levels an added boost:

  • Zinc, magnesium and vitamin D to prevent deficiencies that sap T levels.
  • DHEA and tongkat ali to support natural production.
  • Ashwagandha to lower cortisol and increase LH.
  • Maca and shilajit to enhance libido and performance.

But always consult your doctor before starting new supplements, especially if you have any medical conditions.


When to See a Doctor

If adjusting your lifestyle doesn’t resolve ED or low libido, see your doctor. They can check your testosterone levels with a simple blood test.

For some men, erectile dysfunction has physical causes unrelated to testosterone that need medical treatment. So don’t hesitate to get checked out.



Q: How can I find out my testosterone level?

A: Ask your doctor for a testosterone blood test, ideally in the morning when levels are highest. This will show if you fall in the normal range from 300 to 1,000 ng/dL.

Q: What foods increase testosterone the most?

A: Fatty fish, egg yolks, grass-fed meats, nuts, olive oil, avocados, and coconut oil.

Q: Do testosterone boosters really work?

A: Quality herbal supplements like ashwagandha, DHEA, and tongkat ali can provide mild-moderate boosts, but life-style changes 

Q: Does masturbation lower testosterone?

A: Occasional ejaculation is healthy. But compulsive masturbation to porn may overstimulate your brain and lower motivation and your ability to enjoy pleasure with a real partner.



Optimizing your testosterone levels leads to better erectile function, sex drive, stamina, and overall men's health. Avoid low testosterone pitfalls like excess body fat, poor diet, inactivity, and stress. Adopt testosterone-friendly habits like strength training, healthy fats, and good sleep - your erections will thank you.


With Love, 

Kelley & Joshua



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