If you’ve ever wondered about naturally boosting testosterone, you’ve come to the right place.
If you read this article the following will happen:
You’ll have an understanding of why you shouldn’t trust bullshit supplements that promise to boost your testosterone. No, you’ll be able to find supplements that aid your body’s natural production of testosterone.
You’ll know what foods increase your body’s testosterone and why.
You’ll get 3 key habits that you can incorporate in your life to boost your testosterone, starting tomorrow.
I’ll also go over the one habit I formed that increased my testosterone up to 180% and you can definitely do so as well.
I’ll also go over how sleep, and just not sleep, proper sleep can make or break your body’s testosterone production.
Let’s get into it.
Natural Testosterone Supplements
Now, before you stop reading and start yelling ‘SCAM’, hear me out. There are two types of supplements out there. One, could genuinely help you.
The other, will rip you off.
The first, supplements that promise to increase the current testosterone you have in your body. If you hear this, run.
Other than TRT (Testosterone replacement therapy), there is NO supplement on the market that can increase your testosterone.
TRT is FDA (Food and Drug Administration) approved, most supplements are not. Take the following example:
‘PRIMASURGE Natural Testosterone Booster for Men – Boost Lean Muscle Growth, Strength, Libido, Energy, & Fat Loss – Premium Cutting-Edge Ingredients – 60 Veggie Pills – 100% Money-Back Guarantee ‘
To notice, you’ll have to play VERY close attention. At the very end will be legal disclaimers. There you’ll be able to scope out important details such as FDA approval:
What you should rather aim for are natural booster supplements that help bolster your natural testosterone production.
Below are a list of supplements, listed by popularity:
First up, Fenugreek. By all means, it is considered a testosterone booster on the market. I could find one case study so far that presents Fenugreek as a supplement that helps both with body composition (body fat) as well as slightly improves testosterone levels.
Increases the natural testosterone in your body.
Decreases DHT, which lowers libido.
Now, body fat does directly correlate to testosterone levels. So, even if the levels were not touched it would still have an indirect effect.
You can see the study here, and read the full study here. It is published by NCBI which is very reputable.
Also, from a nutritional standpoint, has A LOT of protein. Which is very good for muscle growth, again an indirect link to increasing testosterone.
The following studies are available on Fenugreek:
Study 1: Effect on body fat % and slight increase in testosterone. You can read the full study here.
Note: It does have a strange side effect. Fenugreek causes urine and sweat to smell like maple syrup.
If you’re allergic, you might want to reconsider.
A Malaysian Herb. If you’re on the other side of the screen and have Low-T, this is the supplement for you.
But if you don’t, you might want to skip this one.
Tongkat Ali, has been proven to be effective on males with lower level testosterone and a godsend for those need erectile assistance.
Unfortunately, there is no evidence of Tongkat Ali being effective on men with regular T.
Effectively making this a testosterone booster for men with Low-T.
It can also help relieve tension and improve mood.
The following studies are available on Tongkat Ali:
Study 1: Improving sperm Motility and volume.
Study 2: Improving tension.
Study 3: Increase testosterone in men with low T.
Study 4: Reduce Estrogen.
Study 5: Improving Sexual performance and wellbeing.
The nutritional aspects, also give it an edge. Since the calories are non-existent, it will not conflict with any diet you are currently undertaking (keto).
The side effects include:
Increased aggression when testosterone is increased. This is primarily for men facing low T.
Restlessness and trouble sleeping due to boost in energy. Again only applicable to men with low T, due to the boost in energy.
Spots may appear on your back, very rare chance but a possibility.
Not surprisingly, the only supplement on this list that is 100% free. But, I still guarantee 90% of you are still deficient in it.
I was first introduced to supplementing this from my friend in Vancouver. Chances are you are deficient in Vitamin D if:
You live in a country where winter is prevalent (Canada).
If you have a 9-5 desk job.
If you spend a majority of your time indoors.
Vitamin D is a hormone and not a vitamin (a common misconception), regulating over 1000 bodily functions.
There have also been various studies that show correlation between supplementation of vitamin D and an increase in testosterone.
A deficiency in vitamin D seems to be a trending reason for low T. Especially as we become more and more accustomed to being indoors instead of outdoors.
If you’re someone who stays indoors most of the time, you’re going to want to take a look at the studies below:
Study 1: Overweight men in a weight loss study lost about 6kg and increased their testosterone levels over a period of a year.
Study 2: A bit of an outdated study (will also need to sign up to see article). But shows the importance of getting vitamin D from the sun, a benefit of 125% increased testosterone.
Study 3: Study in older men. Shows low vitamin D is a cause of lower levels of free testosterone. Which is ultimately, an indicator of overall low testosterone.
Study 4: Supplementation of Vitamin D increasing natural production of Testosterone in men.
Study 5: Correlation of low vitamin D and Low T.
In my opinion, I would heavily recommend vitamin D supplementation. I’ve been doing it for a year now and definitely see a change in my energy and mood.
I work a pretty mundane desk job and did get tested for Vitamin D deficiency. As suspected, I was deficient.
So far this supplementation has been one of the best decisions I’ve ever made in my life.
The minimum recommended dose of vitamin D is 1000IU and the max is 5000IU.
With supplementation, Vitamin D has no calories. So there is no chance of it affecting any diet.
Some people have an allergy to vitamin D. Consult with your doctor before supplementation.
Could affect blood sugar levels.
Excess leads to toxicity (Should not take 40,000IU or more of vitamin D per day).
D-Aspartic Acid (D-AA) became very popular a few years. There were many supplements coming out for this alleged ‘miracle’ product.
There were studies (sponsored by DADAVIT®, a DAA manufacturer) claiming D-AA to increase testosterone by 42% after just 12 days. No kidding, this stuff was being sold like crazy.
Unfortunately, this was just hype. Otherwise I’d tell you to just buy this stuff and stop reading. Following studies showed that not only did D-AA not have any effects on T-levels but in some cases reduced free testosterone levels.
The supplement did the exact opposite of what it’s meant to do.
Please take a look at the studies below:
Study 1: After 28 days of D-AA supplementation, no change in T-Levels.
Study 2: 6/g per day of D-AA, reduced free testosterone levels in resistance trained men.
Needless to say, I would not recommend D-AA.
In terms of listing side effects, the main one I could find is reducing free testosterone levels.
Definitely stay away from this stuff.
Those are the top supplements found in the market today. If you would like to delve into this further, I recommend checking out my exhaustive list here.
In my opinion, I would not rely on supplements to increase testosterone. There is no ‘magic pill’ to increase testosterone.
If anything on the list I would recommend supplementing vitamin D as it has a host of benefits associated with it.
On Amazon Reviews
Do not trust amazon reviews. The details can be found on this elaborate post. The content is quite long, but makes for a good read.
For a simplified version:
Amazon reviews for supplements are often incentivized by the company.
Most of the reviewers didn’t buy or use the products. They just made a review to receive a reward of some sort.
Reviews lack details and are often generic.
Foods that increase testosterone
Yes, there are foods you can eat from your day to day that can help aid you in improving your testosterone levels.
You could be eating them right now and not know about. Why not eat more of it?
Before I get into this list I would like to state the following:
These foods do not inherently increase testosterone. They contain either a vitamin, mineral or component that aids in the natural production of testosterone.
Again gentlemen, there are no magic pills.
Eggs are cheap. Eggs taste great. Eggs are easy to make.
I can’t recommend them enough, they might be the easiest to acquire T-boosting food on the planet.
The cholesterol in eggs is crucial in testosterone production. The diagram below shows the stages on how cholesterol is transformed into testosterone.
Benefits of eggs:
A study from Harvard suggests that cholesterol from eggs is not as heavily tied to heart problems as general knowledge goes.
Not to mention eggs are a great source of complete protein, making them superior for building muscle. This indirectly also makes them a great T-boosting food.
Also, the nutritional content is a mix of protein and fat, making them phenomenal for anyone on the Keto diet.
Has a whopping 21% vitamin D content. Contributing another factor to testosterone production.
Would not recommend too many per day day, due to the fat content. Might make it harder for certain diets.
Again another easily accessible and consume T-boosting food.
You can canned tuna at any supermarket. If you’re adventurous maybe pick up fresh tuna at a fish market.
Tuna is available in many restaurants, including each time you go to eat sushi.
Vitamin D, that’s why Tuna is great for T-boosting. A serving of Tuna gets you all the vitamin D you need for a day.
Source of complete protein. Better for building muscle.
High protein content, also making it great for building muscle.
Is a source for Omega 3’s
Very low carb content, making it great for the keto diet.
Can be a cause of mercury poisoning, would not recommend many days in a row.
Let’s see, how do you make a salad manly as hell again?
Oh yeah, Avocados.
Not only do they taste divine, they are also a great source of dietary fats. And as this study shows, dietary fats are heavily correlated to your T-Production.
Saturated and Monounsaturated fats increase testosterone levels, which are in abundance in Avocados (16% saturated and 71% monounsaturated).
Found at every grocery store, easy access.
Has Omega 3’s and great dietary fats.
Easy to carry and consume.
Is not animal based, accessible to vegans and vegetarians.
High carb content, making it detrimental to low carb diets.
Can be expensive at times.
Some people don’t like the taste.
The mother of all T-boosting foods.
Honestly, if you’ve been searching for testosterone boosting foods, you’ve probably come across this a few times. And for good reason.
Oysters have both vitamin D and Zinc, both crucial for testosterone production.
They also have good fats and complete protein, great for testosterone production and muscle growth respectively.
Superfood for T-production.
Complete protein for muscle growth.
Calorie Dense, very lean if you are on a cut.
Great dietary fat and protein for Keto Diet.
Can be very expensive.
The above in my opinion are some of the top foods for testosterone production.
Some are very easy to get and can easily be implemented in your day to day life. Others are more conscious decisions you should make when at restaurants.
If you’d like to know more, I’ve made a list of foods for T-boosting available here. In the linked article I’ll also be talking about what foods to also avoid.
Be sure to check it out!
Lifestyle choices and testosterone levels
Maintain a healthy weight
Please check the following studies:
Study 1: Testosterone levels increase by 50% with weight loss.
Study 2: The importance of testosterone and weight lostt.
This can be a bit of a catch-22. Overweight men are more likely to have low testosterone levels. But luckily, losing weight can bring testosterone back up.
Now, losing weight and building muscle are not directly correlated.
This is going to be a breath of fresh air for those of you that are having a hard time building muscle with low-T.
You can lose weight without having to build muscle.
How do you do this?
Well, I’m glad you asked. You have to eat at a caloric deficit.
Go to this website.
Enter your information and calculate the calories you need to maintain your current weight (mine for example is 2500 cal per day).
Given this, what you’ll need to do is subtract 500 calories from that and pay close attention to that number.
That’s the amount of calories you will be eating every day to steadily lose weight. Again, this will change over time.
You’ll notice, as you start weighing less, the total calories you need to maintain is going to be lower. Hence, you will need total calories.
If you can do what is mentioned above, you are guaranteed to lose weight.
In addition, there is also a method that can really help you with this. It’s called intermittent fasting (IF for short). I kid you not, the first month I tried this I dropped 10 pounds. It’s ridiculous.
IF is out of the scope of this article, but if you’re interested you can check out more about it here.
I recommend the read, as it can also be dangerous for your muscle growth. Likely, losing so much weight so fast could also signal that you are losing muscle.
This goes hand in hand with weight loss.
Sure, you can lose weight without exercise. But it is easier with exercise.
Please note the following studies:
Study 1: This tested a group of men who underwent a progressive resistance training regiment. The increase in testosterone for younger men was significant.
Study 2: A 12 month study on the effects of exercise on testosterone. Resulted in an overall increase of testosterone.
Now, the question is……what kind of exercise is good?
Glad you asked.
The following exercises have the greatest effect on your T-levels:
Just to preface, this is my go to life habit for keeping my testosterone at an all time high. This
The downside, you require a gym membership. But if you have a gym close to where you live, I would recommend this.
A few things to note:
Studies show that lifting heavy weights can boost Testosterone.
Also study shows that higher rest periods are better for boosting testosterone, the ideal being 120 sec in between exercises.
There is also evidence that workout routines that do not incorporate the legs do not raise testosterone as high as ones that do. So don’t skimp out on legs day.
Unless you wanna look like this guy and still have low T.
Now, if you’re a beginner and want a list of programs to choose from, look no further.
I’ve got a complete list here.
HIIT (High intensity interval workouts)
You may be wondering, what is HIIT?
High intensity interval training in the simplest form is this:
High Intensity workout for a set period of time (usually ranging from 30 seconds to several minutes based on the exercise).
The high intensity workouts are separated by rests of up to 1-5 minutes. This can also include low intensity workouts as well.
You pretty much go balls to the walls, and let your body recover afterwards.
Fair warning, I really do not recommend this if you’re a beginner.
Best case, would be to have a grasp of fitness first if you’re a complete noobie. Then to move onto this when you have a better understanding.
Remember, this is a form of training. Regardless of whether you lift weights or do cardio, this method can be applied.
A few examples of HIIT exercises are as follows:
Squats (My personal favourite)
Note, all exercises are linked with my favourite beginner videos. If interested, look at a few and see if you’d like to try any.
One might catch your attention.
Now, onto the science.
Here are some studies linking HIIT to testosterone:
Sprinting (Study shows the benefits of sprinting on testosterone).
Study showing how intensive interval exercise caused a higher spike in Free Testosterone in test subjects.
Given, if you are someone who already does one of the following exercises in the gym…it might not be too hard to incorporate this into your workouts.
Note, the duration of the exercises should be based on your current level of fitness. So, if you’re new and trying this out…do not get discouraged if you can’t hit your ‘ideal’ time.
You gotta start somewhere.
Intermittent Fasting (IF)
Oh boy, this one is my personal favourite.
Honestly, I’ve been doing this for the past 8 months and the verdict…………is nothing but absolutely amazing.
Really, you’d think that fasting would be the absolute worst thing you could do for your testostosterone.
You are gravely mistaken.
Let me start off by explaining what this godsend is.
Simply, IF is the practice of having a window of time to eat all your calories. Following which, you’ll be fasting the rest of the day.
In my case, I eat from 1pm – 9pm (8 hours) and then fast from 9pm – 1pm the next day.
Within eight hours, I make sure to get all the food I need. After which, not a single calorie enters my body.
Now, calorie is the magic word. You can still drink water (thank the lord) and anything that doesn’t have calories.
A list of which:
Supplements such as vitamins and minerals (D3, Vitamin B, etc.)
Got a grasp on it? Good.
Let’s also back this up with a few studies:
Study has shown that eating virtually anything causes a dip in testosterone levels. Doesn’t matter if protein, carb or fat. If it’s food, your T-levels are going down.
Under intermittent fasting, you’re not ingesting any calories for a 16 hour window, leaving your testosterone levels untouched. But say you were having 6 meals a day, that would put your entire day through a rocky high and low of testosterone.
IF really helps you keep your levels stable for a prolonged period of your day.
This study shows that fasting increases LH (luteinizing hormone) which is a precursor to testosterone by 67%.
LH is necessary for the secretion of testosterone. To add to this, the same men in the study gained 180% increase in the use of their testosterone.
The quickest exercise available in testosterone boosting.
The following study shows a drop of leptin levels in relation to fasting.
Why is this important?
Well, Leptin levels are correlated with testosterone levels. Take this study as an example:
Three groups of men were brought in for the experiment.
First group had low T levels.
Second group had low T levels but were elevated to normal with TRT (Testosterone replacement therapy).
Third group had regular T levels, without the need for TRT.
The study found that group two and group three had low leptin levels, while group three had high leptin levels.
Now, you could attribute this to coincidence…..but there is a problem with that.
Pay attention to the second group. Say, there was no correlation, wouldn’t their leptin levels be high even though they are ongoing hormone replacement therapy?
It would logically follow, since we are playing devil’s advocate and assuming leptin and testosterone levels are not correlated.
But that is not the case, as the leptin levels are low in the second group. Proving strong correlation as the study implies.
There are honestly many benefits to IF, we’ve just begun to scratch the surface.
It is something to consider if you want to boost your testosterone levels.
But be warned, it is not something you just ‘do’.
It soon turns to a lifestyle.
If you’d like to read up on this a bit more, I have an indepth article on this you can find here.
This goes hand in hand with your workouts.
Sleep is super important for your T levels. But, don’t take my word for it.
Look at the following study:
Do you get 5 hours of shut eye a night? Well you’re looking at a 10% to 15% drop in testosterone.
Also, to understand this better you have to know that your testosterone follows a circadian rhythm. It peaks in the morning and lowers gradually until it is evening.
The majority of testosterone created by our body is during the REM (Rapid Eye Movement) cycle of our sleep.
The following study shows that our testostosterone peaks on the first REM cycle of sleep.
This different study also shows that fragmented sleep causes a disruption in our bodies’ natural ability to produce testosterone.
The REM cycle of sleep occurs after we’re asleep for at least 90 minutes. And in accordance with above study, the longer you stay in REM sleep (less disruptions in sleep), the more testosterone your body produces.
As seen by this study, a recommendation of 8 hours of sleep is best for testosterone production.
But now that we know sleep is important, how do we get a lot of it?
Let’s start off with the simplest, exercise. In conjunction with the suggestions above, any program adopted into your life would yield for a better night’s sleep.
Keep electronics away before you go to bed. The ‘blue light’ makes it very hard for you to fall asleep. It is recommended to not look at electronics three hours before bed.
Deep Breathing can be effective. Close your eyes and take a deep as well as slow breaths. Progressively increase the deepness of each breath you take.
Do not eat anything sugary before bedtime. The burst of energy does not help.
Lower the temperature in the room if possible. You can use a fan to do this, thermostat or sleep in the basement. This helps mimic the body’s natural sleep environment.
If you’d like a exhaustive list of the best methods I’ve found to get a good night’s sleep, I’ve collected them all here.
Thanks for taking the time to read through this entire article.
As you can see there’s a lot to boosting your testosterone naturally.
In the linked articles I go in depth into each topic. They all deserve that respect.
I would advise really to incorporate these as habits each day.
But, keep something important in mind.
Do one at a time.
Frankly, I’ve seen many people try to do a few at a time and it never pans out.
Human beings are good at incorporating one thing at a time.
Choose one, make it into a habit. Charles Duhigg explains it takes 30 days to build a habit.
Now, it might take 30, 60, 90. People are different.
It depends on the person and how rigorously you follow the regiment. The first 8 – 10 days are going to be the hardest.
After, something awesome happens. You start craving the thing you once had trouble incorporating. It’s an upward spiral from there.
So do it now, pick something and start incorporating it.
Whether it’s supplements, foods, exercise, fasting or sleep.
Any one of them will have a tremendous effect on your testosterone and your life