testosterone 1
Testosterone is a hormone that plays an important role with your libido (sex drive), strength, muscle mass and your overall well being and quality of life

Here are 12 NATURAL ways you can increase your levels..

12High Fat Diet

Coconuts and Avocados; There two once feared foods are actually very healthy..

We’ve been told to keep our intake of dietary fat as low as possible. This is bullshit. It’s no coincidence that the obesity epidemic really took off when we stared eating less natural fats and more sugars.

Yes, it’s true that certain fats can be harmful. Ironically, the most harmful fats are the ones that get touted by the government and health agencies as being healthy (vegetable oils for example).

The healthy fats that you want to be consuming are fish, nuts, avocados, coconuts and even animal fat ,as long as it’s from a healthy, humanly treated, pasture raised animal.

The reason why the treatment, environment and most importantly, the diet of the animal matters in relation to the quality of their fat is because fat stores are a storage bank for toxins.

If the animal you’re consuming came from a toxic environment (“factory” farms) or they were eating species inappropriate food (GMO corn and grains), the fat should be avoided.

A high fat diet has been shown to increase levels of testosterone in men.

11Don’t Fear Cholesterol

For decades, we’ve been told to avoid dietary cholesterol. This, like the recommendation to avoid dietary fat, is also bullshit.

Cholesterol is a raw material required or the formation of various hormones in the body, one of which happens to be testosterone.

Eggs, with the yolk of course, are an excellent addition to your diet as they consume natural fats, cholesterol and protein.


Recommended brand and form of magnesium

Magnesium is the second most common nutrient deficiency in the world and inadequate levels of magnesium are associated with low testosterone.

Boost your intake of magnesium and oftentimes, you’re testosterone levels will rise with it. Supplements may be required for this and if you decide to go this route, make sure you avoid Magnesium “oxide”, as the absorption is terrible and instead go with something like a “glycinate”.

9Vitamin D

Vitamin D is the most common nutrient deficiency in the world right now. It plays a role in an abundance of physiological processes in the body and functions like a hormone itself.

When you’re not getting enough vitamin D, either from your diet or from the sun, all effects your health in countless ways.

One of the complications that low vitamin D levels may lead too is lower than optimal testosterone levels.

By improving your vitamin D status, either through diet, sunlight or supplementation, will help get your testosterone levels back to where they need to be.


Zinc is another mineral that directly effects your testosterone levels. If you’re not getting enough, supplementing or eating high zinc foods may help to boost your testosterone back up to optimal levels.

Zinc is often paired with Magnesium in “ZMA” supplements, which when used in combination, can be quite effective. As mentioned in the Magnesium overview, make sure that you’re using a highly absorbable form of Magnesium like a glycinate.

Taking Zinc with Magnesium in the evenings will help you get a good nights sleep as well, which also has been shown to elevated muscle building hormones like testosterone.

7Lift Heavy Things

If you’re here trying to learn how to get more attention from girls, lifting weights is something you should be doing regularly for the body composition benefits.

In terms of your lifting protocol, you will be able to trigger greater elevations in your testosterone levels if you implement compound exercises at a rep range of below 8.

If you’re lifting routine consists if mainly isolation exercises (think bicep curls) done at a high rep range (indicating lower resistance), you’re hormonal benefits aren’t going to be what they could (and should be) by training properly.

That being said, performing a lot of supersets (exercises back to back) of compound (multi-joint, multi-muscle) exercises is very beneficial to elevate growth hormone, but that’s a topic for a different article as our main priority here is to stimulate an increase in testosterone.


Testosterone is considered to be a “sex” hormone, so it stands to reason that having sex (with a real woman) can lead to an increase of the hormone. Jerking off doesn’t count haha

Ironically, obtaining from sex (and masturbation) can also stimulate an increase in testosterone level. Don’t have sex or pull it for a couple weeks and see how quickly you overcome that fear of approaching girls.

You’ll get hungry (metaphorically speaking) and you’ll have to man up and go after what you want.

The only situation you want to avoid as a man trying to keep his testosterone levels optimized is one where you’re not having sex, not talking to girls, and jerking off frequently haha

Is that where you’re at? If so, time to make some changes.

5Herbal Supplements

If you’re infertile, or suffer from low testosterone levels, tribulus may be worth looking into.

There are some herb-derived supplements on the market that have been proven to have testosterone boosting effects.

One such product is called Tribulis Terrestus. Tribulis is frequently used by athletes and bodybuilders between their “cycles” in an effort to boost their natural production of the hormone.

They work, they’re quite safe and if you’re serious about optimizing your levels, it should be something to consider.

This is a good one..

If your supplement budget is limited, I would suggest making deficiency correction of essential nutrients, such as Magnesium and Vitamin D, a priority as the benefits would go well beyond simply elevating your testosterone levels. Magnesium is actually responsible for over 300 enzymatic reactions in the body, so if you’re not getting enough, it’ll likely lead to major problems down the road.

4Reduce Your Intake of Refined Sugars

Refined sugars should be restricted in your diet for a number of reasons relating to both body composition and general health.

This is something you should already be doing, but if you weren’t, you now have another reason to do so since the consumption of sugar lowers your level of testosterone…

That, of course, is in addition to weakening your immune system, accelerating the aging process and contributing to a number of chronic conditions like heart disease and diabetes.

If you’re going to eat sugar, I would strongly suggest doing it post-workout as your body’s priority in that state is to replenish glycogen stores (sugar stored within the muscle) as opposed to shuttling it into the fat stores.

Speaking of which, excess intake of refined sugars can alter hormones (not only testosterone) and lead to fat gain – which makes for a nice segway into the next point..

3Become and Stay Lean

The benefits of shedding body fat go well beyond getting more attention from girls..

It’s been shown that a high body fat percentage correlates with low levels of testosterone in men.

Here are 6 “hacks” you can use to get ripped quick and if you were looking for a complete step by step solution to shedding body fat, even to the point of having visible abs, I would suggest investing in this program.

It provides the same guidelines I used to get ripped up myself.. check it out..

I’ve never had visible abs before (despite being active my whole life) and a few simple diet changes made all the difference.

I’m not going to sugar coat this..

If you’re overweight, you really need to do something about it. In terms of self improvement, it should be a priority because it’s easy to change if you have the right information.

It’s been shown that overweight people aren’t as respected in society, so it’s possible that being overweight is having a negative impact on various aspects of your life even outside the dating world.

2Get Quality Sleep

This part is easy. Get enough sleep. The importance of sleep is even beyond our comprehension.

Lack of sleep negatively effects the human body in almost every way imaginable, and hormonal dis-regulation is on the list.

In order to optimize your levels of testosterone, you need to make sure that you’re getting enough sleep; ideally between 7-8 hours per night, although sleep needs vary from person to person.

1Reduce Your Stress

Another easy (and enjoyable) one. Like sleep, stress dramatically effects the functioning of the human body. Hormonal dis-regulation is just one of the stress-responses.

We have a hormone that becomes elevated in response to stress called cortisol. Cortisol serves a variety of purposes that help us deal with (and survive) stressful situations but when our stressors become chronic (long lasting), elevated cortisol levels create a spinoff of undesirable effects.

Elevated stress triggers elevated levels of cortisol. Elevated levels of cortisol trigger fat storage, and as we just learned, excess body fat correlates with low testosterone levels.

Even beyond that, cortisol and testosterone have an inverse relationship, meaning that when cortisol is elevated, testosterone tends to be suppressed and vice versa.

So, when you’re under a lot of stress, you really need to step back and undergo some relaxation techniques. This can be different for everyone, but things like Yoga, massage, walking outside etc. can all be helpful.


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