If there’s one thing that makes a man a man, it’s testosterone.
This hormone that the body produces naturally is responsible for a great number of important things such as: building muscle, confidence levels, libido, strength, and much more.
A few other responsibilities that should be noted are:
Oh, and it’s also responsible for keeping unwanted fat off of the midsection.
Thanks to testosterone, it’s possible to sport a six-pack rather than a beer gut if things are done correctly.
Testosterone is an important hormone for any man, but sadly, one that many men start to fall short in. It’s natural for testosterone to start to decline with age in any man, unless steps are taken to reverse this.
What can be done that will naturally get the body to release more of the alpha-hormone?
The three critical factors are nutrition, training, and supplementation.
We have put together 56 of the best diet, supplementation, & training tips to boost testosterone levels naturally.
While there’s nothing wrong with getting your day started with one cup of coffee, you definitely should not be filling that cup up 5 or more times per day.
Too much coffee will increase your cortisol levels, leading to a higher chance of muscle mass loss and a decreased testosterone output.
Instead, swap that coffee out for some herbal tea if you have to have something warm to drink.
As an added benefit, you’ll find you sleep better as well if you cut your coffee drinking after noon.
Been avoiding all saturated fat to ensure your ticker stays healthy? It’s time to rethink this concept.
Not only is some saturated fat needed to keep your heart strong, but it’s also needed for testosterone formation.
This sex hormone is actually formed out of cholesterol, so if your diet is saturated fat and cholesterol free, you can see how this might just be a catastrophic problem.
Aim to keep your saturated fat somewhere between 15-25% of your total daily fat intake and that intake to no fewer than 30% of your total calorie intake.
We’ve already mentioned the importance of heavy lifting, but do not neglect the importance of the squat. Squatting is perhaps one of the most beneficial exercises you could do for boosting your natural testosterone levels.
It works a number of muscles all at once, it allows you to hoist a heavy amount of weight, and the sheer determination needed to get through a set of heavy squats can also boost your testosterone release.
Make sure you are heavy squatting at least once per week during your workout program.
We’ve already discussed the fact that carrying excess weight will hinder your testosterone release. The same goes for very low calorie diets. In addition to making sure you don’t take your fat too low, also be sure that your calorie intake is moderate.
If it means slower weight loss, so be it. It’ll guarantee you lose fat, not muscle and keep your testosterone levels revved.
There are many testosterone boosters on the market marketed towards elevating your natural levels and some will help achieve this if you select the proper product. But for the most part, 99% of natural testosterone boosters simply won’t work.
It’s important to look for a supplement that contains natural herbs shown by science to elevate testosterone levels. When you do use them, cycle them.
Some ingredients to avoid that DO NOT work are: tribulus terrestris, D-Aspartic acid, and fenugreek. Funny thing is these are generally the main ingredients in ‘testosterone boosters’. Not going to work!
Your body may build up a resistance to natural t-boosters over time, so by cycling, you can ensure this doesn’t happen. 5 days on 2 days off is a good dosing protocol. 8 weeks on, 4 weeks off can also work. The important thing is to cycle off to avoid building a tolerance to any specific ingredient or ingredient combination.
If you want something to finish off your meal with, consider a grapefruit. Adding citrus fruits to your day can help to lower total estrogen levels.
Grapefruit is also low in sugars and carbs, so will help keep both of those in check later on in the day.
Common fitness gurus will tell you that you should be eating 6 ‘mini meals’ per day for optimal results. Only, this isn’t the ideal way to help elevate your testosterone levels.
When you eat too frequently, you could actually see lowered growth hormone and testosterone levels.
Instead, try spacing those meals apart more. Three meals per day – plus a pre and post workout meal – will be optimal. Another option is to try intermittent fasting.
While most people are told to eat more fiber in order to help with weight loss effects, regulate blood sugar, or combat diabetes, but in this case, you need to be careful you don’t overdo it.
Too much fiber will cause a decrease in overall testosterone levels, making it harder to build lean muscle mass. This doesn’t mean to avoid it entirely – many fiber rich foods are testosterone boosters.
Just keep your daily level in check. Aim for 30 or so grams per day.
If you feel as though you may be suffering from even a mild form of depression, consider seeing a professional about it. While you shouldn’t rush out to go on anti-depressant medications as those can have negative implications on the body, you should talk to someone.
Those who are suffering from depression will notice lower testosterone levels, along with potentially increased cortisol. Both of these go hand in hand with lean muscle mass loss.
Unless you are someone who’s regularly going outside without sun protection, the chances that you’re low in vitamin D are incredibly high.
Most people aren’t getting enough of this critical nutrient in their diet, so supplementation is very important.
Vitamin D is not only going to help promote stronger bones, but it also is used to help the body produce testosterone as well.
We’ve already noted the importance of making sure that you are getting enough zinc in your daily diet. Well, one supplement that works along those lines for you to consider is ZMA. This stands for zinc, magnesium, and vitamin B6 and is best taken right before bed.
It’ll not only help you fall asleep faster and achieve a higher quality of sleep (see #7 above), but it’ll also help to boost the natural testosterone release you are getting as well.
For men hard at work in the gym, it’s a must-have supplement.
Vitamin C is a critically important vitamin for helping to lower your overall cortisol levels, which in turn helps you maintain higher testosterone.
It’s also important for fostering a stronger immune system, which will mean you can put more effort into each workout you do.
Try eating an orange first thing in the morning to get a strong daily dose in, or consider swapping out that regular lettuce in your chicken wrap for some spinach instead.
Not those nuts – the nuts that come in shell format.
Almonds, hazelnuts, and pecans are all great for boosting your natural testosterone levels.
They’ll pack the healthy fat that you need, as noted earlier.
This in turn can improve blood flow to the muscle tissues, allowing you to get in a more intense workout session – and boost your testosterone levels because of it.
Nuts are a great calorie dense food, and should be a main staple in any muscle building diet plan. If you prefer nut butter – no problem.
Just be sure it’s natural nut butter in order to avoid the excess sugars that are typically added.
We’ve mentioned the importance of saturated fat, but let’s not downplay the role of simple dietary fat.
Very low fat diets by nature will crush natural testosterone production, leaving you feeling less like a man.
Fat can be healthy as long as you keep your calorie intake in check and your sources healthy.
Trans fats have no place in a testosterone boosting plan, but fats from avocado’s, fatty fish, lean grass fed meats, nuts and seeds, and oils most certainly do.
While getting sufficient exercise is a must if you’re going to boost your lean muscle mass and see high levels of testosterone surging through your veins, more exercise is not always better.
Rest days are critical.
Too much exercise can push you to the state of overtraining, where your entire hormonal balance will be shifted for the worse. Go here and it could be months before your natural testosterone levels are back to where they should be.
Few things are going to boost your strength level like strength training will. But, in order for it to be maximally effective, you need to hoist the heavy iron.
This is what builds more lean muscle mass an in turn, creates a flurry of anabolic hormones running through your body.
Studies have found that regardless of your age, you can still see improvement in testosterone through heavy lifting.
Don’t ever think you’re too old to make a difference. With some hard work, you can see noticeable results.
While salmon is a great fish to feast on multiple times per week, don’t go overboard when it comes to canned tuna – especially the albacore variety. This type of fish packs in a high dose of mercury, which in time could impact testosterone levels.
Also be sure to make yourself aware of the mercury content of any other fish varieties you are eating and keep them to lower levels as well.
Another herb that’s been associated with higher testosterone level is Ashwagandha. Be sure to use a quality source in order to experience optimal effectiveness. Ashwagandha also helps combat stress, and improve overall energy.
You will find a full dose of premium 5:1 Ashwagandha Extract in PRIMASURGE.
Rather than using chemical-filled commercial salad dressings, simply drizzle on some olive oil. This oil may help the body better absorb cholesterol, which can then be utilized in the formation of testosterone.
When selecting a protein powder, choose any option but soy. Likewise, when forming your everyday diet, do your best to keep any soy containing foods out.
Soy tends to promote estrogen formation in the body, which is not going to be any help to a man trying to boost testosterone levels.
Few things are going to be more important to natural testosterone release than your sleep habits.
Sleep is the primary time the body restores itself, being sure that every system is working in proper balance.
Neglect sleep – especially those deep sleep stages called REM stages and you’ll be feeling the impacts on both how you feel as well as your workout session the next day.
Getting assistance from a sleep aid and fat burner will definitely help you get the most out of your sleep, with many more benefits.
Longer sleepers chronically produce more testosterone levels than those who try and get by on just 5-6 hours per night. Set a bed time and take it seriously.
Another supplement that you may wish to get in your arsenal is forskolin. This herb has been shown to naturally elevate testosterone levels in men when used for an ongoing period of time. Many also report their overall well-being is enhanced, including their mood and energy level.
Find it on its own or as part of a natural testosterone-boosting product.
We have included a full dose of forskolin in our stimulant-free fat burner.
Rather than using sugary sauces and condiments to add flavor to the foods you prepare, go natural with garlic.
Garlic is one of the healthiest ways to boost taste while also improving health.
Those who consume garlic on a regular basis will notice improved heart health and also notice they have increased testosterone levels as well.
Remember to let garlic ‘sit’ for a few minutes after you peel and chop it in order to allow the health-boosting properties take full effect.
Avocado is not only a healthy source of fat, but it’s also a great source of vitamin E as well.
This vitamin has been shown to help boost testosterone levels naturally while lowering estrogen and will also improve the quality of your swimmers.
If you hope to have a baby any time soon, it should be a mainstay in your diet.
Want to boost the testosterone boosting powers of your steak even further? Sauté some onions. This vegetable appears to help elevate testosterone levels.
Add them into as many meals as you can – they’re also a great way to add flavor without sugar or trans fat laden sauces.
If fat loss is currently a goal, make sure that you aren’t falling into the trap of hours of low intensity cardio training.
This is the worst type of cardio you could be doing not only as far as fat loss is concerned, but also with regards to maintaining testosterone levels.
Instead, try high intensity interval sprints. Cranking up the pace in which you move at will help maintain muscle, boost testosterone, and lower the amount of cortisol produced.
Once again, the most effective workouts are short, but intense.
Case in point – check out a marathon runner’s body versus a sprinter’s. Who’s would you rather have?
If you’re currently storing food in plastic containers, that needs to stop.
These containers contain phthalates, which can increase the level of estrogen in your body.
Instead, opt for glass. This is a much safer choice.
The typical man will take a steak over chocolate any day (the same cannot be said for the typical woman), but once in a while, going in for that chocolate is a wise move.
Chocolate contains antioxidants and biochemical compounds that help to boost your testosterone and provide a number of vitamins and minerals to your body.
The one caveat? It needs to be in raw form. The higher the percentage of cocoa it contains, the better.
Berries are one of the best fruits to consume as they contain less sugar than other varieties such as bananas or pineapples, but yet contain important antioxidants that help protect the body from free radicals.
This can help, in time, lower your risk of cancer development thanks to oxidation.
Berries also contain compounds that can help reduce the level of estrogen in the body, giving your testosterone levels more predominance in your body.
You could also consider adding in an anti-estrogen to your supplement regimen.
Sometimes, there’s nothing like stepping into the ring or lacing up some gloves and standing next to a punching bag to relieve pent up stress from a hard and long day.
As an added benefit, you’ll boost your testosterone levels as well. As this is a very aggressive activity, it brings on a release in the similar way that having sex will. It satisfies your primitive urge to be a man!
Finally, when doing your workouts, avoid going to complete failure. While doing this on occasion to test for a 1RM is fine, if you do it too often, you’ll be setting yourself up for overtraining.
Go one rep shy and you’ll keep your testosterone levels strong.
One of the best ‘man-vegetables to eat’ testosterone will help you maintain higher levels of testosterone while lowering the amount of estrogen being produced by the body.
Steam it, stir-fry it, or eat it raw – however you prefer, just make sure it gets in.
While squats are king of lower body training, bench pressing is king when it comes to upper body exercises. This movement will help hit the chest, shoulders, triceps, and biceps all at once, proving to be a testosterone boosting exercise.
Plus, something about hitting a PR in bench just feels good – and that feeling may just have a positive influence on your testosterone levels as well.
If you haven’t already received the memo – smoking is one of the most devastating things that you can do to your health.
If this isn’t enough to get you trying the patch, gum, or simply going cold turkey, it’ll also impact your natural testosterone levels as well.
Men who are smokers will have a harder time not only building the lean muscle mass they desire, but also maintaining that muscle mass as well.
Okay, so we’ve established that heavy lifting is a must if you’re going to flood your body with testosterone. But to that, you also need to choose your exercises well.
Hit the gym for a good ol’ guns workout and you won’t be creating much of an anabolic effect.
On the other hand, if you push yourself with heavy squats, bench presses, deadlifts, and rows, you’ll be creating an impact on your physique.
The more muscles you can work in any given second, the more testosterone you release.
And ditch the machines. Studies illustrate you get more testosterone release from squats than leg press for instance.
Life can get stressful at times, there’s no denying that, but if you would call your life as one big stressful merry-go-round, it’s time that you got off that ride.
Stress is going to wreak havoc on your testosterone levels, not to mention causing your body to secret another hormone in its place – cortisol.
This hormone actually primes your body for lean muscle mass loss along with fat gain, especially in the abdominal region while decreasing testosterone. (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470424/)
The more you stress, the more you move away from your goals. It’s that simple.
Get control over your stress levels and you’ll see noticeable results.
As a man there are certain tests that you should be having done every year, especially once you pass the age of 45 or 50.
In addition to those tests however, there’s one more you should add: thyroid function.
If you suffer from hypothyroidism, a condition in which your thyroid gland is not producing enough of the hormone needed to keep your body and your metabolic functions strong, this could have a serious influence on your natural testosterone production.
It’s silly to miss over this because this is something that’s super-simple to fix with just one dose of medication daily.
Not only will suffering from hypothyroid impact testosterone levels, but it can also impact how you feel and function on a everyday basis, so it’s really something that’s critical to check out for your well-being’s sake.
Sugar is well publicized as one of the worst foods that you can be putting into your body and there’s no mistake about that.
Not only does it set you up for weight gain, it’ll also zap your natural testosterone release.
Each time you eat a sugar laden food, you can expect a near immediate drop to your testosterone levels.
If you think meditation is something only monks need to be doing, you may want to think again. Mediation is actually a fantastic way to relieve stress, which will in turn boost natural testosterone levels.
Take it Seriously
Those who meditate report it’s done nothing but had a favorable influence on all elements of their life, so it’s time to consider taking it seriously.
While saturated fat can be healthy in moderation, trans fats are not. These are found in deep fried, processed, and frozen foods and should be avoided at all costs.
How can you tell if it’s in there?
Check for the ingredient ‘partially hydrogenated vegetable oil’.
If you see it, put it back. It’ll only harm your testosterone levels.
Another set of lifts that you may want to incorporate into your workout routine from time to time are the main Olympic lifts. These will get your intensity up, your body strong, and your testosterone flowing.
Just don’t do them every single workout. Do that and you’ll be on a fast track to overtraining.
One must-have food in any man’s diet who’s hoping to boost testosterone level is the oyster. Oysters are rich in zinc, which is an important nutrient for producing testosterone in the male body.
Men will lose some zinc through sweating, so if you train, it’s important to consume zinc.
Eating high zinc containing foods – or supplementing if you have to – will allow you to bring your levels back up.
Other good options include beans, nuts, whole grains, pistachios, spinach, and avocados. Try and serve at least one of these foods up daily.
SHILAJIT (50%+ Fulvic Acid) is an amazing mineral-dense ingredient found in the Himalayan Mountains. Shilajit helps boost testosterone levels naturally.
Sourcing remains an issue, and there is a big difference between low quality and high quality Shilajit.
When we created Primasurge, we went straight to the source of the highest quality, scientifically-tested Shilajit extract available. PRIMASURGE contains a full dose of clinically-effective Primavie Shilajit
When at the grocery store, opt for organic as often as you possibly can.
Putting those harmful chemicals into your body won’t be doing your testosterone levels any favors and what’s more, they may actually put you at risk for cancer and other diseases.
While using very low fat diets for fat burning purposes are no way to boost your testosterone levels, you still need to find an effective way to shed those excess pounds.
Excess fat on your body is going to result in added estrogen secretion, which counteracts the impacts of testosterone.
Men who sport 20+ pounds, especially around their midsection are going to have a much harder time building lean muscle mass, maintaining their sexual function, and feeling like their normal selves.
A lower calorie, moderate fat, moderate carb, high protein diet is the route to take.
On a related note: If you tend to have a lot of mid-section fat, low energy, and find it hard to build muscle, you may have high estrogen.
Try supplementing with an estrogen blocker and follow the steps in this article to optimize your natural hormones.
Carbohydrates are a fuel source that can either work in your favor or against it. In order to get carbs working in your favor, time the effectively.
The largest hit of carbs in your day should come immediately pre and post-workout as this is when you have a high anabolic potential.
By supplying them at this time, you’ll notice an improvement in performance and recovery.
Since your workout is one of the best ways to boost natural testosterone levels, you want to be able to give it everything you’ve got and eating well before and after will allow you to do so.
The rest of the day? Cut them back. Going lower carb during the other parts of the day when you are less active and focusing on dietary fats instead will keep that anabolism working in your favor.
We’ve already discussed the benefits of nut butter, but celery deserves mentioning as well.
This vegetable contains two powerful androgens, androstenone and adrostenol. These may help assist with the production of testosterone, helping to naturally elevate your levels.
As an added benefit, it’ll also help hydrate you.
Another important thing to remember as you go about your strength training routine is to avoid letting that workout drag-on.
Whether it drags on because you’re too busy chatting up the receptionist (which indicates you aren’t training near the intensity to get a testosterone release in the first place) or you’re simply pumping out set after set, neither situation will work in your favor.
The best testosterone workouts are short but intense. If they go on longer than about 45 minutes, it’s time for a change. Beyond this point, your level of cortisol will begin to rise, putting you in a catabolic rather than anabolic state.
This is again in direct opposition of what you want at this point.
Meat-lovers rejoice – there is no need to cut steak out of your diet plan. In fact, it’s encouraged if you want to boost your testosterone levels.
When you choose your cut however, try and opt for a grass fed over grain fed variety.
This type of beef contains a much healthier fat profile that will offer CLA, as well as omega-3 fatty acids, which are important for optimizing hormonal levels.
In addition to these healthy fats, that steak will also contain coenzyme Q10 along with carnitine, both of which can help you sustain optimal natural testosterone levels.
And while you’re at it, also do your best to avoid excess alcohol consumption.
If you are really hoping to elevate your natural testosterone levels as much as possible, you’re best off avoiding alcohol altogether.
But, since that won’t fly with many men, simply do your best to cut back and if you must drink, choose something other than beer.
Beer contains hops, which form estrogen in the body and can suppress testosterone levels.
Unless you have incredibly strong personal beliefs that you just simply cannot shake, don’t attempt to go vegetarian for ‘health reasons’. For the man looking to boost testosterone, it’s doing nothing to move you towards your goals.
Not only are vegetarian diets typically high in fiber, they’re also rich in soy – two key things to avoid. Meat is crucial to maintaining optimal testosterone levels.
Having a workout buddy is going to help serve you in two ways. First, you’ll be more likely to hit that PR when a spotter is around.
Knowing they’re there to save you can help you push that extra bit, which will in turn mean a greater testosterone release.
Second, simply knowing another person is watching you workout can help to elevate natural testosterone levels slightly higher than if you were working out all alone (in a home gym for instance).
Call it the male ego or simply the ancient desire to show what you’re made of – this feeling will have an influence on how much testosterone your body is producing.
Fatty varieties of fish are another protein must-have for men who are hoping to boost their testosterone levels as they’ll contain the important omega-3 fatty acids that most of us are chronically short in.
Omega-3 fatty acids help to boost insulin sensitivity, combat depression, improve memory, foster a healthier heart, promote lower blood pressure, and will also help to increase natural testosterone levels in men.
They do this by increasing the production of luteinizing hormone, which is the hormone in men that will trigger more testosterone to be produced.
Two servings of salmon per week along with possibly supplementing with 2-5 fish oil capsules per day is highly recommended.
Old thinking was that a diet with salt only put you at risk for high blood pressure and heart disease. Now however, we’re finding that it’s more about the type of salt and the relation of your salt intake to your potassium levels.
Choose healthy salts – such as sea salts and himalayan crystal and you’ll be doing your body well. These salts are unprocessed, so are in the form most natural for the body.
Another great way to boost your natural testosterone levels is to boost your bedroom activity.
Men who have more sex on a regular basis tend to have more free flowing testosterone in their body as well. This is a self-fulfilling cycle however as the more testosterone you have, the more you’ll also want to have sex.
So if you’re in a relationship but in a bit of a rut when it comes to the bedroom, try and break free.
Often the hardest part is simply getting the momentum going. The more sex you have, the more sex you’ll want and your testosterone level will show the benefit because of it.
One relatively new supplement that has been catching on in popularity thanks to the health boosting properties it has is resveratrol. It’s found naturally in grapes, however to really benefit from it, you’d need to take it in with mega doses.
Fortunately, the supplements have extracted the active ingredients in the grapes that give this effect, making it that much easier for you. Using this supplement may help boost natural testosterone levels.