5 Easy Ways To Boost Your Testosterone

We hear the word a lot, it’s what separates males from females and men from boys. So what exactly is it? It is the principle male sex hormone and acts as an anabolic steroid. Having lower testosterone can have horrendous effects on men: decreased muscle mass, weight gain, reduced energy levels, and lower libido.

In a study conducted by VA Puget Sound Health Care Systems and the University of Washington, Seattle, found that “about 19 percent  had low testosterone levels; 28 percent  had varying low and normal levels”. In addition, testosterone levels decrease 1.5% every year after age 30. Which means you become less of a man every year past age 30. It was also found that “men with low testosterone levels had an 88 percent increase in risk of death compared with those who had normal levels”.

So with all this negativity, is there any hope for man? Yes.

There are plenty of ‘natural’ ways to increase your testosterone levels.

1. Vitamin D3. This vitamin has been linked to increasing testosterone in men and increasing sex drive. (Source)

2. Eat your steak and whole eggs. Testosterone is derived from cholesterol. Sure egg whites and grilled chicken might be a great way to get your protein in, but cutting the red meat and yolks won’t help raise your testosterone. Eggs are very nutrient dense, eat the yolks and reap the benefits. Same goes along with red beef, enjoy your steak. (Source)

3. Workout. Pushing and pulling heavy weights in a compound movement (squats, deadlifts, benching, clean and press, etc.) cause a hormonal change in the body, producing more testosterone (with proper diet of course). (Source)

4. Avoid sugar. It will increase your insulin levels. Not only is that linked to weight gain, but also a reduction in testosterone levels. (Source)

5. Eat your fats. Don’t leave out olive oil, peanut oils, avocados, egg yolks, nuts, and red meat (grass fed). (Source)

He’s been eating his steak

Just following these few points can have a dramatic effect on increasing your testosterone levels; your sex drive will rocket, your hard work from the gym will start to show, and women will be so turned on by your pheromones. Moral of the story: don’t underestimate the most important hormone in your body, it’s THAT important.

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67 thoughts on “5 Easy Ways To Boost Your Testosterone”

  1. Do you have a better source for the Vitamin D claim? Because following the link goes to an amateurish-looking vitamin-pusher site with no links to the actual journal quoted.

    1. Hi, theres a study linked in this article http://www.mindandmuscle.net/articles/vitamin-d-testosterone/ , if you give it a google search you’ll find many different studys done. Also, Tim Ferris (which has a love or hate relationship with the bodybuilding community) experimented with vitamin D in his book in the relation of test levels, which drastically increased with vitamin D as well as saturated fats (nuts).

      1. Vitamin D cannot be utilized WITHOUT Vitamin K. Big natural source of Vitamin K is KALE. 🙂 Too much D can actually harm your body.

  2. First, thanks for the article! This is critically important. Now, I want to add a few notes (based upon my own independent study on health and hormones over the past 18 months.)
    1) The most critical of these five elements is #2: Get your saturated fats (meaning eat animals). Saturated fat consumption – eggs, red meat, and nuts – is the single biggest factor in not just testosterone, but it is the base molecule for ALL hormones! (This is why most vegetarians – men or women – are usually listless and fatigued: because their body doesn’t even have the fats to produce hormones. Many (most?) vegetarian women effectively become menopausal in their twenties.)
    2) The 1% reduction in testosterone is a little bit misleading. In the first place, it’s not true across the board. In the second place, it seems to mostly apply to men who have poor diets. But men who have healthy diets and lifestyle will have stable T-levels well into their forties (I’ve even read some which show peak T-levels in the forties!) It’s the combination of aging AND a poor lifestyle which cause the downward spiral.
    3) The other critical element to stable, high T-levels is one’s mood: Men get energetic after successful tasks (like completing a hard project) because their androgens – like testosterone – spike appreciably. Same with sex: Having sex (not masturbation) boosts your T-levels as it boosts your Darwinian worth (spreading your seed = you’re a useful member of the species) whereas long term masturbation and porn can wreak havoc on your T-levels. So your feelings of success over stress are also of huge importance.
    Thanks for sharing this! I hope you’ll also have a post sharing the TED Talk, ‘The Great Porn Experiment’. White men are being destroyed by our elite overlords, and articles like this will help fend those attacks off!

    1. Thats a good idea for an article.
      Heres the link of The Great Porn Experiment that David is referring to:

      1. Yeah, it’s 16 minutes that every man should watch, for sure. A good companion video to that one shows where and why all this porn is made. It’s called “Freud, Zionism and Sexual Revolution”. About 10 minutes on YouTube.

      2. That video and yourbrainonporn.com should be a pop up add on every pornsite as a warning like warning on ciggarette cartons.porn is ruining men across the globe.naughtynomad an3rd milenuim men wrote articles against it

      3. Totally agree. I’d actually quit porn a year before seeing that, and so I knew retrospectively every single problem that porn causes.
        (And check out ‘Freud, Zionism and Sexual Revolution’ for more info on the true intention of pornography.)

    2. I just don’t get why porn is solely “anti-white”. I’m east indian and have every reason to not watch porn as my pigmentless brothers.

      1. Of course you do. All men do. But the explicit goal of the pornographic industry is to cripple, eradicate, and annihilate white people.
        Did you know there are segments of interracial porn where the theme is explicitly turning white men into cucks for black men? The white men are forced to watch their white significant other fuck and be impregnated by a black man. They find the most beta, small docked looking white men to play that part, and the most alpha looking big dicked black man to play that part. And the explicit and expressed goal is to humiliate white people.
        Change the races around, and see if that flies. Do they do that to Indians? To jews? To hispanics?
        Nope. Just whites.
        And it is all produced by jews. With the eradication of whites as the express purpose, via normalization of this kind of behavior.
        It is sick.
        So yes, as a man you have every reason to avoid pornography.
        As a white man? It is literally life or death. I am engaged in an existential battle here. That is the difference.

  3. I would also add avoiding junk foods and the chemicals in them. Your liver has to work hard trying to figure out what to do with all that crap and it takes away from T production

  4. Those suggestions aren’t bad. Here is video link of Dave Asprey on the Joe Rogan podcast where they really get into how to boost T levels, and other body and maximizing shit, if anyone’s interested. I think anyone interested in health should watch. Dave Asprey on Joe Rogan Podcast

  5. Could the anti-cholesterol hysteria of the late 1980s and early 1990s, and the corresponding drastic decrease in the consumption of eggs and red meat, be responsible for the complete betaization of the American male throughout the 1990s?
    Could be.
    Also, notice how hormone replacement therapy for women has been readily available for women for a couple of decades, but testosterone therapy is has only become readily available in the last couple of years.
    Gee, it’s almost as though there’s a cultural bias against testosterone in modern America.

    1. Its great you bring this up. I recently had blood work done. My cholesterol levels are perfect, enough for my doctor to ask me what my diet is. I consume roughly 4-10 eggs daily and I’ve been starting to eat red meat more. Red meat in relation to cholesterol will always be debated, but the fear of eggs raising cholesterol should be non existent. Eggs raise your HDL which then in turn lowers your LDL, leaving you with healthy cholesterol levels.

    2. I think some researchers are actively working to make Testosterone therapy as an option less available. I can remember two recent studies, one had to be aborted because some of the subjects health problems (diabetes, hard conditions) got a lot worse, in the other study they stopped the treatment and noticed that the improvements vanished (DUH).
      There isn’t a lot of research going on into androgens as it is, most was done back in the sixties.

  6. Good read but I think you missed the biggest culprit of low T.
    Excess BODY FAT. Your body fat produces enzymes that convert T into estrogen.
    In fact, I would speculate that much of today’s lower testosterone levels have to do with the increase in fat mass rather than environmental factors.
    If your waist size is more than 50% of your height – get on a diet to shed weight.

    1. this. so much problems are caused by excess body fat. shift the pounds and like 20 risk factors go away

  7. Aren’t 2 and 5 the same?
    Also, did you even read the study you linked for point 1? It even says itself “It is unknown whether low vitamin D leads to low testosterone or vice versus” – hardly compelling evidence…
    I’m all for reading up on ways to boost testosterone, but do your research a bit more thoroughly.

      1. Are you serious? Weight Gainer? That’s pure sugar, don’t piss your money away on that shit. Ditch it and eat more. If you must, for some reason, drink your calories drink whey protein or just whole milk.
        Lecithin shouldn’t be that problematic, we are talking about getting protein from Soy products.

  8. Ballroom dancing increases your testosterone by causing you to inhale women’s pheremones.

    1. Yes, just being around (healthy) women and talking with them boosts mood and, therefore, positive hormones.
      I don’t know if hanging out with modern American women – they of the barren, sterile wombs, binge drinking, and ten cats – confer this same benefit. But spending time with some lovely Argentinian girls? Boners for days, dude.

  9. Also the intensive legwork exercises your loins, thus stimulating your glands in a pleasant feedback mode. Interpretive dance does not have the same effect however.

  10. Tinyurls suck in blogposts. This isn’t Twitter.
    But good list, I’d add drinking more coffee and less alcohol.

  11. so science has proven “The better the tan, the better the man?”
    Actually this article was a let down. There are supplements and natural foods with T boosting powers that deserve a discussion. I would also enjoy honest discussion on ROK about steroids, or T boosting drugs like Androgel. Artificially boosting your testosterone is probably the easiest way to start acting alpha, building muscle mass, and banging hot chicks

    1. Artificially boosting your testosterone production might be accomplished by using Aromatase inhibitors and SERMs like Clomifene Citrate. A gel might actually make little difference or even harm you if you have a healthy testosterone production.
      Then of course there’s anabolic/androgen steroids. This is a very delicate topic where you can do a lot of things wrong and permanently damage your body. i’d say it would be reckless to cover this in a RoK style “5 reasons you should take steroids” article. If you want to learn about that start perusing bodybuilding forums or even better: Ask a Doctor – although it seems it’s easier to find a bodybuilder who knows a lot about the field.

  12. I think the most pressing fear among the health conscious lately is genetically modified foods/mechanically-separated beef & chicken/ and the whole factory farm industrial complex. I mean, films like Super Size Me, Fast Food Nation and other documentaries literally scared the crap out of me and could turn even the most rabid carnivores in vegan fairies. Luckily, in the NYC area, there are many places to find grass-fed organic beef/red meat (albeit PRICEY!), but what if you live in food deserts where McDonalds frankenstein foods or Walmart/K-Mart mystery beef is the only red meat you can find?

    1. Buy online? Omaha Steaks sometimes has great sales. Now thats a pricy example, but you get get grass fed beef mailed at a decent price.

    2. Super Size Me was kind of a bullshit movie. That guy’s girlfriend had him on a vegan diet before and after, he just needed an excuse to eat like a man.

  13. which type of vitamins are helped to increasing Testosterone in men and increasing sex drive and can you please provide the vitamins name.

    1. Book I would recommend for all of you to read. And as a pro-active researcher, DO MORE RESEARCH especially when it comes to supplements.
      “Primal Body, Primal Mind” by Nora T. Gedgaudas
      Another good book
      “Eat Stop Eat” By Brad Pilon
      As for “porn” it’s no different than watching movies and UFC matches. And YES, I did watch the youtube link and the dude is definitely a male feminist. How can a man so emaciated be talking about procreation and the need to pair bond with women?
      The brain works this way. The same neuro-chemicals that are released for recalling a real life memory are the SAME neuro-chemicals released for an imaginary event. The brain (chemically) makes no distinction from fantasy and reality. Hence the memory of begin with a woman and the memory imagining being with a woman ( even with the use of erotic imagery) will release the SAME neuro-chemicals.
      When it comes to addictions DIET is the key culprit NOT a persons’ viewing habits. Something the youtube video did not care to correlate. There’s much research that correlates a poor diet leads to ADHD, OCD and other mental disorders. Refined sugar breaks down neurons, excessive alcohol shrinks the brain, leaches nutrients from the muscles, messes with hormone levels and taxes the liver. College kids tend to consume a lot of alcohol, have poor nutrition, and bad sleeping habits. Yeah the party all night lifestyle will mess with your testosterone levels guys more than flipping through a magazine of naked women.
      This is also a great book on the way the brain works.
      “Magnificent Mind at Any Age: Natural Ways to Unleash Your Brain’s Maximum Potential ”
      Author: Daniel G. Amen M.D.
      In addition, being “Desensitized” to something is a CHOICE, it’s NOT a natural progression as the youtube vid liked to emphasize. This is why a man can be aroused by the same image by the same person 10 years later. If “desensitization” was about natural progression, the human race would cease to exist. Men need to be aroused quickly to continue procreating.
      I will also add. Cutting back on porn will be the same as cutting back on anything that doesn’t add value to your life. Cutting back on gossiping friends, negative people, flaky girls/guys, posting on internet forums, will add MUCH to what you can accomplish. If porn is taking too much of your time in life, then by all means cut back, cut it out. Use that time for something else, BUT the key thing is, the “porn” was NEVER the problem, it was about how you chose to use your time to get done what you set out to do.
      Two things that keep people content. Food, Water, and Sex. Even Napoleon knew this much. “The best way to control a man, is through his vices.” (wine, sex, and women). How do you combat this? You don’t. Accept it for what it is and go on with life, just know when someone is trying to manipulate your basic needs and desires to get you to do what THEY want you to do. Sex is recurring. It has to be for the continuation of the species. So is hunger…gotta know when to feed yourself.

    2. Read “Primal Body, Primal Mind” by Nora T. Gedgaudas
      Another good book
      “Eat Stop Eat” By Brad Pilon
      “Magnificent Mind at Any Age: Natural Ways to Unleash Your Brain’s Maximum Potential ”
      Author: Daniel G. Amen M.D.

  14. almonds and pumpkin seeds.
    but yeah, solid advice. i could eat an avocado a day. red meat, whole eggs……yes please.
    we have a saying down here, ” always eat close to the farm.”

  15. David,
    Can you provide a link that proves the second point of your post? And great job bringing up the yourbrainonporn study. Anyone who continues to watch porn and masturbate after going through the articles on that site is an idiot.

  16. http://well.blogs.nytimes.com/2013/02/13/why-four-workouts-a-week-may-be-better-than-six/?ref=health
    Can you believe the above recent post by the NYTimes? They found a “study” advocating fewer workouts, but used female senior citizens as their control group? Are you effing serious? It really really looks like a conspiracy out there to feminize and reduce the testosterone of all men, at all costs. How else to explain a completely baseless, useless “health” article like this. Please guys, read everything with a grain of salt, even if its in the New York Times!

    1. Mike Mentzer (BODYBUILDER) was an advocate of 3-4 times a week of INTENSE workout. High Intensity Workouts do tax your CNS ( central nervous system).

  17. Thanks Ross for your reply and you are providing a lot of information and you told that i did watch you tube links, if it possible can you send me those links.

  18. I’m not all that sure you really want high testosterone levels. I think you want normal-to-low levels. High androgen levels correlate to acne, impulsive behavior, and lower serotonin levels. “High” testosterone is often considered a marker of stress levels, being strongly correlated to cortisol.
    A very potent way to increase testosterone is competition. In experiments setting guys up in games against each other sends testosterone soaring. But it also sends cortisol soaring, which is bad.

    1. Agreed. I screwed up my adrenals through excessive stress which resulted in screwed up cortisol levels. Don’t eff around with cortisol.

    2. I doubt it. While sleeping, your body automatically pumps out T. That’s the reason why you get raging morning wood. Cortisol levels however would be low at that time. Correlation != Causation.

  19. “. Eat your fats. Don’t leave out olive oil, peanut oils, avocados, egg yolks, nuts, and red meat (grass fed).”
    Peanut oil is bad for you. If you meant “nut oils”, fine. There are several nut oils that are healthy, but peanut isn’t one of them.
    Also, no point in raising your sex drive if you are not sexually active. In fact, it will work against, rather than for, those men who are incel. They’ll only end up even more frustrated than they already are. But if you are already regularly sexually active, I suppose there’s no harm in raising your sex drive.

    1. In my experience, women tend to like men who have motivation and drive. Those also come with testosterone. Higher testosterone increases your chances of finding a mate and will increase your overall motivation.
      You don’t increase your testosterone for someone else, you do it because you want to regain some of that vitality that has been lost along the way.

  20. Thanks a
    lot for sharing all this information! Even herbal supplements can work well
    for men with low levels of testosterone. If you’re interested in knowing more
    about such supplements, please go through Ageless Male
    testimonials. I’ve been using it for a few months
    now. It doesn’t show results overnight, but you can expect guaranteed results
    within a few weeks if you use it alongside a consistent workout regimen and
    adhere to a pro-testosterone diet.

  21. Great article, I read a lot about testosterone boosting foods earlier, there are a lot of possibilities out there when it comes to foods, workout programs and supplements.
    This video is good when it comes to exercises that boosts testosterone:

    Here is a list with testosterone boosting foods:
    Here is a little research that covers testosterone and weight lifting:
    Clearly the benefits are there. Again thanks for the articles Randy!

  22. I love the topic of how to increase Testosterone levels! and sometime ago I checked out this list of yours and implemented most of them. Guess what. My total Testosterone levels increased by 1/3! Thank you! I also stumbled on this list while ago. It contains some cool ways also. all natural! 50+ natural ways to boost testosterone

  23. It’s true that saturated & monounsaturated fats increase testosterone more than anything else, a combination of both in the diet works best. Buy there are other “tricks” to increase testosterone like taking Vitamin C which lowers the stress hormone cortisol, too much cortisol will lower testosterone. Lowering cortisol will indirectly boost testosterone. Good sleep will also increase testosterone, along with moderate amounts of exercise.

  24. All steroid hormones are derived from cholesterol. Contrary to popular belief, “steroid hormone” does not equate with “anabolic hormone”. Not only testosterone but estrogen and progesterone are steroid hormones derived from cholesterol. And most cholesterol in your body is produced by your liver, not from your diet. I know of no controlled studies showing that eating steaks increases testosterone levels. OTOH dietary cholesterol is no longer considered to be the great evil it used to be seen as, so go ahead and eat whole eggs if you like them. The theory that eating red meat makes you more of a man is promoted by people who just happen to like red meat. (There’s nothing wrong with liking red meat, just don’t pretend it has magical powers that it doesn’t have.)

  25. Thank you so much for the informative post!!
    Testosterone is an androgenic sex hormone produced by the testicles (and in smaller amounts in women’s ovaries), and is often associated with “manhood.” Primarily, this hormone plays a great role in men’s sexual and reproductive function.
    It is a steroid hormone from the androgen group and is found in humans and other vertebrates.
    Here is my link: http://nutritioninspector.com/

  26. it’s nice that you promote ketogenic diet.. in fact, you do need sugar. rice, potatoes, bananas(also a source of Mg, a very important mineral) ..“The liver provides about 70% of our active thyroid hormone, by converting thyroxine to T3, but it can provide this active hormone only when it has adequate glucose.”
    Dr. Ray Peat

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