It’s a sad state of affairs, but you have to agree most guys will need to boost testosterone at some point in their lifetime.
Testosterone is what separates the “men” from the “boys” and without this, it’s not just your ego that’s going to head south.
Here’s the kicker.
The scary part is that low levels of the male sex hormone are actually now more common than many of us realise.
Maybe it boils down to the fact us guys find hot topics like this taboo and just don’t like to gas about it. Let’s face it, who wants to openly admit they don’t have enough “man” hormones?
So I dedicate this to all the guys needing a “lift” in their life.
In this article we’ll cover everything there is to know about how to boost testosterone fast, including:
- The Testosterone Boosting Diet
- Foods That Boost Testosterone
- Exercises That Boost Testosterone
- Lifestyle Changes To Supercharge Testosterone Production
- Scientifically Proven Supplements That Naturally Increase Test Production
- T.R.T. – Testosterone Replacement Therapy
Now, let’s get started:
The Testosterone Boosting Diet
Did you know there are ways to raise testosterone simply through tweaking your macros?
You bet!! By knowing where to focus your diet you can increase male testosterone – just by having the right ratios on your plate.
1. The Comeback of Carbs
Carbs often get a bad rap. Spikes in blood sugar levels, weight gain you name it – it’s all blamed on carbs. Yet carbs can help you build testosterone!
Here’s the kicker
Carbohydrates reduce levels of stress hormones and they are a big headache for natural testosterone production. 1
Science says, when comparing a daily carb intake of 60 percent against one of 30 percent. Your cortisol levels will actually be a lot lower with the higher macro content. 2
But listen up
Those sugar spikes we were talking about can interfere with testosterone production. Cut back on the refined sugar and choose complex carbs to boost your levels.
If you want to keep cortisol levels in check and boost testosterone at the same time stick to figures in the region of 40 to 60 percent carbs.
2. Home in on Healthy Fats
Testosterone is born from HDL cholesterol which means the more of this you have the higher your testosterone levels. 3
Where does cholesterol come from? Think about it logically.
That’s right – fats.
Now before you say it, it doesn’t give you the green light to eat endless amounts of junk. That’s the wrong kind of fat we are talking about.
What I mean is.
You need the healthy stuff, the guys that will raise your HDL levels without raising the bad guys (LDL cholesterol).
Still not convinced?
Ok, in one study guys reduced their fat intake from 40 percent down to 25 percent for 6 weeks. Their testosterone levels plummeted. 4
What’s more other research clearly found testosterone trended higher as fat content increased. 5
Keep your fat ratio above the 25 percent mark to boost testosterone levels.
3. Plan your Protein
Protein is pure muscle food and for sure we all love to pile it on. Yet it will also have a big bearing on your testosterone levels.
Particularly when paired with carbs.
Here’s the deal.
Low protein diets decrease levels of testosterone. 6 Beyond that, experts have realised there is a close relationship between carbs, protein and testosterone.
Experts have realised if you have a lower ratio between the two macros you can boost testosterone.
Guys who followed a crazy ratio high protein, low-carb diet had lower levels of testosterone compared to those on moderate ratio protein and carbs. 7
Don’t go to the extremes with protein intake and keep it in close check with your carbs.
Foods That Boost Testosterone
It’s safe to say there are plenty of foods that boost testosterone, yet can you think of any?
So just for all you guys ready to hit the grocery store, here’s a list of foods that increase testosterone levels naturally:
- Coconut Oil
- Egg yolks
- Fortified cereals
- Low-fat milk
- Olive oil
I speak a bit more in detail about the one’s that are highlighted in bold above here:
We now know fats are a good thing when a boost of testosterone is needed. One whole avocado is made up of 77 percent fat and to top it off most of that is the good stuff. 8
The avocado fruit (yes – it’s a fruit) is also a rich source of many vitamins and minerals all of which will benefit your testosterone levels in one way shape or form.
We all joke about how red meat is a pure “man’s meal” but it will beef up your testosterone.
It’s best to stick to leaner cuts and go for organic or grass-fed if you can – it’s better for you. 11
3. Coconut Oil
If you talk to any health conscious guru, they will tell you Coconut oil is the way forward. But oil is oil right? Not so fast, Coconut oil bucks the trend.
It’s heavily loaded with healthy MCFA’s (medium-chain fatty acids). These guys are renowned for bumping up metabolism and HDL cholesterol. 12
Coconut oil not only reduces oxidative stress in the testicles but it also offers a significantly higher concentration of testosterone. 13
In my opinion I think everyone underestimates the egg. Yet for me it would have to be top of the testosterone go-to list.
Not only is it packed full of protein and healthy fats, the egg yolks are loaded with vitamin D and cholesterol. Both of which are vital to increase male testosterone.
Ok, ginger is a spice not a food, but if it can stimulate testosterone production who the hell cares!
Its jam packed full of antioxidants, the active ingredient 6-gingerol is even said to have anti-cancer effects. 14
By adding ginger to your life you could boost testosterone by almost 18 percent. 15
If you want to boost testosterone you’d better make room for button mushrooms. Even though it’s a common veggie it contains some unique traits.
The natural compounds within this “fun-guy” have the ability to block aromatisation – the conversion of testosterone to estrogen. This means mushrooms will leave you with more of the male hormone. 16
7. Olive Oil
Olive oil will boost testosterone with its healthy fats profile. It has the added ability to bump up enzymes which increase testosterone production. 17
In fact guys who took extra virgin olive oil for only two weeks saw their testosterone levels go up by 20 percent. 18
Oysters are touted as an aphrodisiac so it only stands to reason it should boost testosterone.
The food of “love” is crammed full of zinc, vitamin D, selenium and magnesium all testosterone loving nutrients. 19
I only recently got introduced to pomegranate and my first thought was, why the hell have I not tried this before?
This Middle Eastern fruit has earned superfood status for its potent antioxidant properties and generous helping of nutrients. Not only does it lower blood pressure but it also raises testosterone. 20
If you don’t fancy tackling the fruit, drinking the juice is just as effective. In just two weeks you could boost testosterone by 24 percent. 21
“What are the testosterone damaging foods you should avoid?”
There are some foods which will have your testosterone levels heading south in record speed. Avoid these if you want to boost testosterone:
- Any kind of mint will decrease testosterone production. 22
- Flaxseed enhances hormones which curbs the availability of testosterone. 23
- Licorice has the unique ingredient of glycyrrhizin acid which causes a drop in testosterone production. 24
- Soy contains isoflavones, plant based compounds. These have a high estrogenic activity and will sabotage testosterone.25
Read more on foods that boost test here: https://broscience.co/testosterone-boosting-foods/
Exercises That Boost Testosterone Fast
It’s safe to say that any type of exercise is will boost testosterone, so if you ever needed another excuse to hit the gym – now you have one.
However, there are ways to ramp it up.
“Want to know how to increase testosterone quickly?”
Of course you do.
Resistance or strength training, call it what you want it’s the best form of exercise to bump up testosterone production.
Here’s the deal
There are three top proven ways to get your anabolic hormones stimulated, they are: 26
- Performing compound exercises (multi-joint)
- Using big muscle groups
- Short rest periods in between reps
So hit the heavy weights, bust out some body weight moves and bump up your testosterone levels
What are the best moves to boost testosterone?
If you need a little inspiration to get testosterone pumping through your veins. Check out these top compound moves for a total body workout:
- Bench press
- Overhead press
- Olympic lifts
Complete short rest intervals between sets (1 min) and aim for a total body workout at least 3 times per week. Training every other day will give your body time to recover and set out a good workout regime.
What kind of exercise should I avoid?
To be honest any form of exercise is good for you in one way or another. Yet when it comes to testosterone there is a chance you can have too much of a good thing.
Here’s the interesting part.
It’s bad news for tri-athletes or marathon runners – heavy endurance exercise or overtraining has been known to reduce levels of the male hormone. Hell, they’ve even tagged it as “exercise-hypogonadal male condition” 27
“Go hard or go home” doesn’t always apply.
Lifestyle Changes to Boost Testosterone Naturally Quickly
Do you want to hear some good news?
There are tons of natural methods to increase testosterone. No sweat lifestyle changes are all it takes to boost testosterone naturally and quickly.
Check out these hacks and see for yourself:
1. Hit the Sack Earlier
Did you know lack of sleep can affect your testosterone levels? That’s right, burning the midnight oil can add 10 to 15 years on your testosterone age. 28
What I mean is.
If you only sleep 5 hours per night male hormone production can drop by between 10 to 15 percent.
To give you an idea how damaging it is, in reality your levels should naturally decrease by only 1 to 2 percent a year. 29
Skip the late night TV and make a point to go to bed at least an hour earlier each night.
2. Exercise More
We now know that one of the fastest ways to boost testosterone is through exercise. Therefore it stands to reason if you do more of it you will increase your sex hormone production.
In a nut shell.
If you don’t already workout, then what are you waiting for – get moving pronto!
Not sure how much is enough?
Guidelines say you should be doing at very least between 75 to 150 minutes per week depending on intensity. 30
To boost testosterone start exercising at least 3 times a week and if you already have it in the bag, fair play to you.
3. Lose some weight
If your pants are feeling tighter than what they used to, now is the time to get off your butt and do something about it.
Here’s the deal.
It’s a vicious circle – being overweight is linked to low testosterone levels yet lack of the hormone is also connected to weight gain. 31
Lose a few pounds and you will boost testosterone.
4. Give up Smoking
You don’t need a lecture from me on the dangers of smoking. Quite frankly lung cancer is a disease you wouldn’t wish on your own worst enemy.
Smoking will kill you and your sex hormones along with it. This means your sperm count, fertility and your testosterone levels will all plummet.32
Smoking is just plain bad for you. Do yourself a favour – QUIT IT, save your life and boost testosterone.
5. Cut Down on Alcohol
What is it with us guys, why do we feel a compulsive need to catch the ball game with a few cold ones? Yes, this one is all about the booze.
Here’s the scary part.
Alcohol might make you feel awesome, but what it does to your insides is far from that.
Aside from the hangover, alcohol blocks your body from absorbing nutrients – including those needed to stimulate testosterone production. 33
Now, I’m not saying the odd drink every now and again is going to hurt. But if this turns into a regular thing it’s going to impact on your health and suppress testosterone production.
If you want to know how to boost testosterone levels, skip the weeknight beers and save it for the weekend.
6. Get Outdoors More
Do you have a desk job? Then you will get what I’m talking about. Being stuck inside 4 walls all day is not great especially if you are lacking vitamin D.
For many the “sunshine vitamin” is one of the hardest nutrients to get hold of. Made by the skin through contact with UV sunlight, vitamin D is also a major player in testosterone production. 34
Here’s the deal
If you have enough Vitamin D circling around your body chances are your testosterone levels will follow suit. 35
It’s doesn’t have to mean all day either, you could get enough vitamin D in only 20 minutes. So when lunch comes calling, grab your brown bag and hit the park.
Make more effort to get out there and you will boost testosterone.
Supplements That Boost Testosterone Levels in men
If you don’t want to put in much effort to Increase testosterone levels, pills can be a good solution.
There are a wide range of natural testosterone supplements out there nowadays. The general idea is they ramp up your hormones by combining a number of ingredients geared for this purpose.
“Which supplements and vitamins are known to boost testosterone?”
Hopefully by now you will have a rough idea, but let’s get down to business and share out the juicy details:
Zinc is one of the essential minerals we need for life, and it also plays a big part in building testosterone.
“How does zinc boost testosterone?”
Zinc can curb the conversion of testosterone, making more of the male sex hormone available.
What’s more, having an insufficient amount of zinc is connected to a lower amount of test precursor hormones. Obviously, it stands to reason if roles were reversed you get a positive impact on both. 36
Here’s the kicker.
If you have enough zinc circling your system but continue to supplement the surplus won’t make any improvement on testosterone levels. 37
2. Vitamin D
As it’s tough to get enough vitamin D naturally, supplementation is often the next best thing.
“How does vitamin D work to boost testosterone?”
Believe it or not, experts are a bit stumped on this one too.
What they do know is that the testes have vitamin D receptors and enzymes released directly from there. This obviously suggests a very close tie with testosterone. 38
Another point they can draw a line through is the more vitamin D you have the more “free” testosterone you have too. 39
3. Vitamin B6
Vitamin B6 is another crucial nutrient we need on a daily basis and a cofactor in many metabolic processes. Yet it also takes on a regulator role where testosterone is concerned.
“How does Vitamin B6 fit in with testosterone?
It’s a nutrient closely linked to zinc and magnesium in the sense that it improves the body’s absorption of both minerals.
Supplementing with vitamin B6 can also pave the way for lower activity in estrogen – by around 30 percent in some cases. This is important because reduced levels mean an increase in testosterone. 40
4. D-Aspartic Acid
Another supplement which is known to boost testosterone is the amino D-aspartic acid. Although it’s technically a building block of protein it seems to work better at building hormones.
“Why does it boost testosterone?”
D-aspartic acid can increase the luteinizing hormone which is a forerunner of testosterone. 41
What’s more, it also has the power to directly increase testosterone synthesis, but at the same time reduce estrogen. 42
But there’s one small catch.
There’s been plenty of lab rat research but knowledge based around human experience is thin on the ground. 43
Magnesium is a mighty mineral that comes in handy to boost testosterone levels. 44
“In what way does magnesium build testosterone?”
Firstly magnesium has a way of snagging other hormones that render testosterone useless – in effect you get more for your money. 45
Magnesium also knows a way to bump up the Insulin-like growth factor hormone (IGF-1) which stimulates testosterone production. 46
But here’s the problem.
Much like zinc, you need to be in the red to get the most out of magnesium.
Boost Testosterone with T.R.T.
For those of you who don’t know T.R.T stands for Testosterone replacement therapy.
The concept works by administering a synthetic version of the “man” hormone to boost testosterone levels back to a healthy state.
This can be performed by using either gels, patches, injections and various other methods.
Who needs T.R.T and who should avoid?
In short, any guy who’s been diagnosed with abnormally low testosterone levels. Guidelines tell us the cut off point is less than 300ng/dl. 47
Here’s the deal.
It’s usually the older guy who is likely to be more at risk, simply because your natural production decreases as part of aging.
In fact, experts believe around 39 percent of the population who are 45 years or older don’t have enough natural testosterone. 48
However there are exceptions:
Guys that abuse steroids, those with genetic diseases, certain medical conditions and delayed puberty can all impact on testosterone levels.
On the other hand.
- Enlarged prostate
- Heart related issues
- Sleep apnea
- Prostate cancer
- Breast cancer
- High blood cell count
How can you tell if you are low on Testosterone?
Symptoms of low testosterone (hypogonadism) include: 51
- Low sex drive
- Erectile dysfunction
- Loss of body and facial hair
- Reduction of lean muscle mass
- Increase in body fat
If any of these symptoms feel familiar to you and fall into anyone of the above categories, it could be worth getting yourself checked out.
Are there any drawbacks to T.R.T?
Guys that choose T.R.T are at risk of the following side effects:
- Shrunken balls
- Low sperm count
- Enlarged breasts (gynecomastia)
- An enlarged prostate
Boost Testosterone with Illegal Steroids
Now, there is one more angle I think we need to cover and that’s how to how to boost testosterone with illegal steroids.
Anabolic steroids are drugs derived from synthetic forms of testosterone. There is no dispute, they will boost testosterone – fast!
But at what cost to you? I think you will find it’s not so cut and dry as you might think.
To make sure you have the full picture, I’ll give you a quick roundup of the pluses:
Pros of using Anabolic steroids to boost test levels:
- Increase protein synthesis
- Encourage nitrogen retention
- Dramatically improve muscle gains
- Encourage fat loss
- Enhance strength
- Boost red blood cells
- Increase endurance/stamina
- Improve recovery
- Strengthens bones
Cons of using anabolic steroids:
Yet they also have a very long list of nasty side effects. Here’s a quick run-though of some reactions Illegal steroids will cause:
- Excess hair growth
- Mood swings
- Hair loss
- Liver damage
- Crazy cholesterol levels
- Aggressive behaviour
- Water retention
- High blood pressure
- Suppress natural testosterone production
- Man boobs
Did you notice one of the drawbacks?
Now I know what you must be thinking – steroids are effectively testosterone so why does it block your own production?
Here’s the scary part.
Basically when you supplement with exogenous testosterone you are adding an excess of hormones to your system. Your body knows it and counteracts by slowing down its very own production line.
Your body stops making its own supply.
What happens when you quit using them?
Once you call it a day with illegal steroids that’s only half of the story.
Here’s the worst part.
Although your body naturally halts making testosterone, it won’t automatically re-start.
You have to take more drugs to get your biological assembly line back on track. This means enduring weeks of various medications in the attempt to re-sync your hormones.
And if you don’t?
Your natural testosterone production will most likely never work again.
Don’t say I didn’t warn you.
So you want me to summarise how to boost testosterone fast into a few sentences?
Eat healthy carbs, lots of protein and healthy fats.
Lift heavy weights in the gym and don’t ever skip the big lifts such as squats!
Lose fat, stop smoking and cut down on alcohol. No more beer. Go outside and get some sunshine.
Then supplement with Zinc and Vitamin D.
Now, this article deserves to be shared, right?