Testosterone is the thing that separates the men from the boys.
No, it’s not the swagger, not the attitude, and definitely not the fact that you can grow a beard.
Testosterone is a sex hormone also known as an anabolic steroid.
This hormone plays a key role in the development of the male’s sexual organs, and it also promotes secondary sexual characteristics such as the growth of body hair, deepening of the voice, and the increase of muscle mass.
But testosterone is not only important during adolescence.
This hormone is also helpful for adult males as it can influence your sex drive, your physical prowess, and your cardiovascular health.
Having low testosterone levels can be problematic for your health, but thankfully, there are 39 ways to boost your testosterone levels. (a)
Before we go ahead and get started, I wanted to let you know I researched and assembled 47 scientifically-backed ways to achieve laser-like focus, accelerate learning, sharpen memory, & boost mental energy.
Want to check out these tips? Download my free guide “Boost Your Brain Power” here.
Do you even lift bro?
Well, maybe you should.
Lifting weights can lead to an increase in your testosterone levels.
In fact, including compound exercises in your training will produce a natural boost of testosterone.
Doing 4 – 8 reps should be enough to stimulate your testosterone production (and enhance your physiqe in the process). (1)
- Eating Garlic
Your date might not like it, but your body surely will.
Garlic is a powerful testosterone booster.
Eating garlic (or taking garlic supplements, they exist) increases your testicular testosterone production.
And it will also keep vampires at bay. Win – win, right? (2)
- Taking Vitamin D Supplements
Vitamin D supplementation can boost your testosterone production.
Vitamin D supplements are not expensive, but if you want to save money, you can still increase your Vitamin D levels by spending more time in the sun.
This will boost your Vit D production, which, in turn, will boost your testosterone production. (3)
- Sleeping Enough
You should sleep at least 7 hours each night.
Men who don’t get enough sleep experience a decrease in their testosterone production.
So, instead of watching House of Cards, get to bed.
Not only will you have more energy the following day, but you will also boost your testosterone levels and increase your productivity. (4)
- Lose Weight
Increased weight can lead to an increase in estrogen levels, which is bad for your testosterone levels.
So, stop eating pie and start working out. Losing weight will increase your testosterone levels. (5)
- Do Squats
Yes, I know I already said you should lift weights.
But squats are so efficient at raising your testosterone levels that they deserve their own category.
Squatting is probably the most beneficial exercise you can do to boost your testosterone levels.
Not only will the squats work many muscles at once, but the determination to finish a set of weighted squats will further increase the testosterone release.
- Eat Broccoli
Remember when your mother made you eat broccoli as a child?
Well, as it turns out, your mother was right. Broccoli is good for you.
Broccoli contains indoles, a compound that curbs your body’s estrogen production which leads to a growth of your testosterone production.
So hats off to our moms.
They were right, once again. (7)
- Eat Protein
Proper nutrition is very important for your testosterone production.
Protein consumption can help you maintain healthy testosterone levels, and it can also aid in fat loss, which can further help with increasing your testosterone levels.
This is a good reason to eat more steak.
You should try to go for the grass-fed variety over the grain-fed one, as the first variety contains a healthier fat profile and is rich in omega-3 fatty acids which will help optimize your hormonal levels. (8)
- Lower Your Stress Levels
Stress increases your cortisol levels.
Increased cortisol levels lower your testosterone levels.
If you want to have a good testosterone production, you should lower your stress levels.
That might be easier said than done, but you should find something that relaxes you.
Whether it’s physical exercise, yoga, meditation, or knitting cat mittens, it doesn’t really matter as long as you do it with regularity. (9)
- Lower Your Sugar Consumption
Researchers estimate that the average American consumes up to 12 tablespoons of sugar each day.
High sugar consumption can lead to the development of type II diabetes.
Men who suffer from diabetes are not able to produce enough testosterone, so it would be better to avoid this problem altogether. (10)
- Eat Oysters
Oysters have been used as aphrodisiacs since ancient times.
Not only will oysters set you in a mood for a fun night, but they will also boost your testosterone levels.
The testosterone boost is also the one responsible for your confidence boost after you eat the oysters. (11)
- Consume ZMA Supplements
ZMA is a very good supplement if you want to increase your testosterone production.
This supplement contains zinc, magnesium, and vitamin B6.
Zinc supplementation can lead to an increase in your testosterone levels.
And it gets even better.
Zinc also increases your sperm’s quality and quantity.
If you’re looking for a supplement that can improve your sex life, zinc should be your go-to product.
Magnesium has a positive influence on your anabolic hormonal status.
Or, in simpler terms, magnesium can stimulate your testosterone production. (12)
- Eat Raisins
Raisins contain a lot of boron.
Boron is a micronutrient that increases your free testosterone levels by up to 28%.
Free testosterone is the one responsible for your sex drives and long-lasting erections, so you’d better include raising on your list of favorite desserts from now on. (13)
- Lower Your Exposure To Endocrine Disruptors
Endocrine disruptors are synthetic or natural substances that can alter the endocrine system and cause reproductive or developmental disorders.
These substances are used in plastics, personal care items, and preservatives.
We admit it’s very difficult if not impossible to avoid all of them, but you can limit your exposure by avoiding to use plastic containers, using natural personal care items, and eating less fast food and canned food.
- Eat Spinach
You do remember Popeye, right?
And since we’re on that topic, you remember Olive always preferred Popeye over Bluto, right?
Well, new studies indicate that Popeye might have had an ace up his sleeve all along.
Popeye loved spinach and he consumed it as often as he could.
Spinach lowers the levels of SHBG, a globulin that binds to most of the free testosterone in your body, making it useless.
By lowering the SHBG levels, spinach allows more testosterone to circulate freely. So it seems like the old sailor knew something all along.
- Improve Your Posture
Your posture and body language can impact your stress and steroid hormones levels.
Holding high-power poses such as standing tall, taking up more space, or placing your hands on your hips for two minutes can increase your testosterone levels by up to 20%.
On the other hand, low-power poses such as taking less space, closed limbs, or a contractive behavior can lower your testosterone levels and increase your cortisol.
- Win At Something
Studies have shown that men experience a testosterone boost after winning a competition, no matter how small.
So, in order to increase your testosterone levels, make sure you win frequently.
Race the old women next to you to see who reaches the bus first.
She doesn’t have to know you’re racing her, but your brain does.
Create small competitions in your day-to-day life, and make sure you win them all.
This will increase your motivation and focus, and eventually, it will increase your testosterone as well.
It doesn’t matter if the competitions are rigged. Just win them. (17)
- Have Sex
Testosterone is the hormone responsible for your sex drive.
But your testosterone levels can also be increased by having sex frequently.
A study has shown that men who engaged in sexual activity more frequently experienced an increase in their testosterone levels after having sex.
The researchers also found a positive correlation between the extent of the sexual stimulation and the testosterone levels, so having sex for a long time will increase your testosterone levels more.(18)
- Eat Parsley
Parsley can be used with almost every dish.
This herb has a specific taste, and it might even enhance the taste of your dishes.
Parsley can lower your cholesterol levels and increase your testosterone production.
So next time you cook, make sure you put some parsley on your food. (19)
- Listen To Music You Like
Listening to music confers plasticity to your brain, so researchers wanted to examine music’s ability to affect the steroid hormones in your body.
To do that, they had a study where people had to listen to music they liked, and music they didn’t like.
People who listened to the music they liked relaxed and experienced a drop in their cortisol levels.
This decrease in cortisol can lead to an increase in your testosterone levels. So keep listening to music you actually enjoy. (20)
- Consume Olive Oil
Olive oil is healthy and delicious.
Olive oil is full of nutrients that are beneficial for your whole body, but not in the least your testosterone production.
Men who consume olive oil regularly produce more testosterone than those who don’t. (21)
Most men think meditation is a waste of time, but studies contradict them.
Meditation is an efficient way to relax and lower your cortisol production.
Lowering your cortisol production will allow your testosterone production to increase. (22)
- Eat Blueberries
Blueberries are considered a superfood due to their multiple health benefits.
One of those benefits is a boost in your testosterone levels.
Blueberries actually don’t influence the testosterone production directly, but they will curb the body’s estrogen production, which will determine an increase in your testosterone levels. (23)
- Eat Pomegranates
Another type of superfood, pomegranates are full of antioxidants.
But kick-starting your immune system won’t help much with your testosterone production, will it?
Thankfully, pomegranates are also full of anti-estrogenic compounds, so they will reduce the amount of estrogen your body produces.
This will reduce the oxidative stress your testes are experiencing, and it will increase the quality of your sperm.
According to a study, men who drank pomegranate juice with regularity experienced an increase of free testosterone levels by up to 24%. (24)
- Eat Carbs
Men who want to work out are advised to eat protein.
Lots and lots of protein.
Well, according to a study, you should eat a lot of carbs as well.
Carbs are quickly transformed into glucose when they enter your body.
And according to this study, carbs are essential for optimizing your testosterone levels when you’re frequently engaging in resistance training. (25)
- Do Yoga
Let’s face it.
Men are not built for yoga.
Stretching is just not our thing.
Sure, we can lift weights.
We can run for long distances.
Heck, we can swim, dive, and pedal as long as we want.
But stretching.. well, let’s just say that we’re not designed to do that.
However, doing yoga offers a lot of benefits, and increasing your testosterone levels is one of them.
Doing yoga has a massive influence on your mind, and that alone can positively influence your testosterone levels because you’ll feel more relaxed and your cortisol levels will drop.
But yoga can increase your cortisol levels through physical exercise as well, similar to how compound exercises work. (26)
- Eat Avocados
Avocados are very popular nowadays.
Every fitness enthusiast and health-conscious person knows that avocados are good for you, and they are recommended by everyone, from Hollywood celebrities to unknown fitness guru wannabees.
Avocados are full of essential vitamins and minerals, and many of them play an active role in your testosterone production.
Avocados contain magnesium, zinc, copper, and a lot of vitamins.
Besides these compounds, avocados also contain oleuropein, a chemical that will block part of the estrogen your body produces.
Consuming oleuropein with regularity can lead to a 250% testosterone boost. (27)
- Take Vitamin C
Vitamin C supplementation can do wonders in your body.
This vitamin can stave off colds, it can harden the membrane of your blood vessels, and it can remove toxins from your body.
But that’s not all.
Vitamin C can also increase your testosterone levels. (28)
- Consume Bee Pollen Honey
Bee pollen honey is not something people would consume without having to.
Well, if you want to increase your testosterone production, you might want to consider eating it.
Bee pollen honey can have a beneficial effect on your prostate.
Having a healthy prostate is a really necessary if you want to have a good testosterone production.
Thanks to its high content of antioxidants and zinc, bee pollen honey can help with increasing your sperm count, as well. (29)
- Eat raw Cacao
Raw cacao products are excellent testosterone boosters.
Raw cacao is great for lowering your cortisol levels, which will allow your testosterone levels to increase.
- Consume Argan Oil
Argan oil is somewhat unknown, and it may be difficult to come by.
However, this oil is full of testosterone boosting elements.
The monosaturated fats in this oil’s composition can increase your testosterone production by up to 20%. (31)
- Eat Nuts
Nuts contain a lot of healthy compounds, and they’re full of good monosaturated fats.
Not only will these fats protect your cardiovascular system against oxidative damage, but they will also increase your testosterone production.
The best nuts to stimulate your testosterone production are almonds, Tiger nuts, Macademia nuts, and Brazil nuts. (32)
- Consume Ginger
Ginger is a root that is well-renown for its strong antioxidant properties that protect your gut.
But ginger root can also increase your testosterone production, especially when it’s paired with zinc.
This root will not only increase your testosterone production, but it will also stimulate your sperm production.
- Consume Coconut Oil
Coconut oil is another healthy fat.
The great thing about coconut oil is that it contains most of the medium-chain triglycerides that are easily metabolized by your liver.
When you consume coconut oil your metabolic rate increases.
That will lead to a faster fat burning process and an increased sex drive.
- Quit Smoking
You should quit smoking if you want to increase your testosterone levels, whether you prefer smoking tobacco or cannabis.
Tobacco contains nicotine that is actually effective at increasing your testosterone levels, but there are too many health risks associated with tobacco smoking, so the slight increase in your testosterone levels is not worth the trouble.
On the other hand, marijuana has an active ingredient that can inhibit the testicular enzymes your body needs to produce testosterone, lowering your testosterone levels.
The effects of cannabis on your testosterone levels are reversible, so everything will go back to normal if you quit smoking.
- Consume Probiotics
Not only will probiotics help with removing toxins and heavy metals from your body, but they will also lower the amount of estrogen your gut will reabsorb
- Stop Eating Soy
Soy is a good animal protein substitute, but unfortunately, it contains a lot of phytoestrogens.
Phytoestrogens are absorbed by your body and have the same effect as human-produced estrogen.
Consuming phytoestrogens can lower your testosterone levels. (37)
- Take A Vitamin B Complex Supplement
The vitamin B complex contributes to many metabolic processes, and not having enough vitamin B in your body can lead to a lack of energy, bad mood, lack of strength, and a loss of concentration.
Besides these effects, not having enough B vitamins in your body can also lead to lower testosterone levels.
Unlike endurance running, sprinting can increase your power, build muscles in your legs, and stimulate your body’s fat burning process.
Sprinting can also improve conditioning and stimulate your testosterone levels.