How To Naturally Increase Testosterone Through Nutrition, Training and Lifestyle Habit Changes

Ask any random guy on the street if they’d like to increase their testosterone levels, regardless if they’re low or if they even know where their levels are at, and I guarantee he’ll say yes.

It’s the nature of man. We know that testosterone plays a huge role in what makes a man manly, so we naturally want more of it.

The sad part is that 1 in 4 men have low testosterone levels, at all ages.

While 40% of all men over the age of 45 all have low testosterone levels.

These studies are dated back a few years and to be completely honest, my guess is that it’s even worse now because many of the things that cause low testosterone levels are getting more and more prevalent in todays society.

But before you freak out and call your doctor for TRT, there’s good news too… You can reverse this, avoid this decline, and take your man card back once and for all – that’s exactly what I’ll be helping you do today.

But First, How Do You Tell If Your Testosterone Is Low?

Well the most effective and accurate way is simply getting it tested by your doctor, which I highly recommend if you have the ability to do so. This is going give you metrics and in my experience coaching men, this allows us to have a starting point that we can then set benchmarks from to watch improvements literally happen.

It’s one thing to feel better, but when you revisit your doctor every 4-8 weeks and see the number of your t-levels rising – you feel a hell of a lot better and truly believe in the process, which makes consistency that much easier.

But if you don’t want to run to the doctor and get poked, I’ll break down the simple ways you can tell if your testosterone is hurting:

  • Erectile Dysfunction
  • Other changes in your erections, such as fewer spontaneous erections
  • Decreased Libido, Sex Drive or Sexual Activity
  • Infertility
  • Rapid or Significant Hair Loss
  • Reduced Muscle Mass
  • Low Strength Levels
  • Increased Body Fat
  • Enlarged Breasts
  • Sleep Disturbances
  • Persistent Fatigue or Energy Loss
  • Brain Fog
  • Depression or Self Doubt

These are all broad symptoms, so remember that you absolutely can suffer from 1 or more of these without necessarily having low t-levels. But if you do suffer from 1 or more of these and possibly suspect low testosterone, take it as a sign.

So What Is Causing Your Low T-Levels?

This is where the good shit begins, because as I said before – you CAN determine the outcome of your testosterone levels to a great extent, which gives us power over all the symptoms above and allows us to be in the percentage of men who are NOT low in testosterone.

But before we can implement strategies to bump it up, which I’ll get to soon enough, we need to eliminate or at least limit the things that are causing us to have suffering testosterone levels in the first place.

  • High Cholesterol and Blood Pressure
  • Drinking Too Much Alcohol
  • Being Overweight or Having Too Much Body Fat
  • Under Eating (Very Low Calorie Dieting)
  • High Stress Levels
  • Not Sleeping Enough
  • Malnutrition (Eating Lots of Processed Junk and Not Enough Real Food)
  • Chemical Exposure (Things Like BPA, BPS, Phthalates, Parabens, Triclosan/Triclocarban, Benzophenones… Truth is, there everywhere. Rather than freaking out, just avoid as many as you can by having less processed shit)
  • Poor Circadian Rhythm (This Is Your Body Clock, It Regulates 90% of Your Hormonal Balance)
  • Lack Of Physicality (You Need To Move and Be Active)
  • Blue Light Exposure (Too Many Screens In Your Daily Life, Specifically At Night)

That’s a lot…I know. And some of this stuff you have to be seriously cautious and on your toes with just to avoid. Like that list of chemicals, it’s pretty crazy and you probably don’t even know what any of them are let alone know how to pronounce them.

So here’s the thing… If you follow the guidelines I’m about to provide you with, you wont need to worry about searching for the little things like that because you’ll be avoiding them naturally.

Increasing your testosterone levels is more about making a lifestyle change, than it is any hack or quick trick to crank them up. If there was a hack, you wouldn’t have clicked on this link and we wouldn’t even be having this conversation.

But unfortunately the only hack to increasing testosterone is sticking a needle in your ass. The down side of this is your natural production plummets and that essentially takes away your ability to produce it on your own whenever you stop taking the steroid itself.

Ok, I Get It…Teach Me How To Increase My Testosterone Now!

This is where we get pretty specific and lay down the exact principles needed in order to reverse the decline of your testosterone levels. Before we go into this, remember that at the end of the day everyone is individual and will need some customization of the following.

Add to that, having Accountability and an Association of like-minded men will always help you Produce Better Results. If that’s what you are truly missing and you want the Fast Track to Higher Testosterone and a Completely Transformation, Click Here Now.

>> Get In Shape

I have to tackle this one first because it’s the most important. The more body fat you have on your body, the lower your t-levels will be. Likewise, the less muscle you have on your body the lower your t-levels can potentially be.

Because of this, physical activity and body composition are going to be the two biggest keys to improving your testosterone. You can start by walking 20-30 minutes a day or cutting your beers for the week down a bit… But you got to do something.

I’m going to take it a bit further and get more specific, in these next 2 bullets.

>> Diet

This is probably the biggest struggle amongst most men, because there are more men who like to lift weights than those who like to eat according to proper nutrition protocols.

“We’re men, we like burgers and beer.”

Well unfortunately for you, man, those burgers and beers are going to lead to more belly fat, bad gut health, and lower testosterone.

Does that mean we can never have a beer or a burger? Not at all, in fact I encourage it on occasion. But 90% of your diet needs to focus on whole foods, specifically proteins and produce. If you follow this simple guideline alone, you’ll be in a much better place.

But lets get a bit more specific here, so you can leave with some tangible steps to better your diet and increase your test levels.

  • Eat 3-5 Meals Per Day. There’s no magic number for how many meals per day to eat, because it’s mainly daily intake and what you’re putting in that pie hole that matters most. But one thing we do know, is that having 3-5 meals provides you with optimal energy for the day, spreads protein out across the day which is key for muscle mass, keeps you satiated so you’re not grazing on bar food snacks, and it’s much more likely to help you keep your calories at a good level.
  • Get The Right Fats. Avoiding trans fat is obviously a big key here, but balancing the good fats is also a big key. See a lot of people tend to fall into one type of fat for 75% or more of their diet, like consuming all saturated fat sources for example which is really popular with the high fat bacon and butter diet craze going on. You want a 1/3 ratio of saturated, mono-unsaturated, and poly-unsaturated fats – balance is key. The next big step here is getting adequate amounts every day. See the macronutrient of fat itself is a huge regulator of hormonal balance so without it you can suffer with all hormones, testosterone included.
  • Colors Matter. Every single day, you need to get as many colors as possible. But specifically dark green veggies. This is simply because they’re all filled with tons of actual vitamins, minerals and nutrients your body needs to thrive. Yet most men eat a Cesar Salad and assume they did the job… Romaine lettuce DOES NOT count here. We’re talking spinach, kale, broccoli, peppers, mushrooms… You get the point. Eat like a man, not a child. Instead of me boring you with telling you every vitamin or mineral testosterone increases from, just do yourself a favor and eat more produce.
  • Don’t Skip The Yolk. Eat eggs, but eat the whole damn thing! I’m a big advocate of adding egg whites because it does add protein to the meal, which is essential for everything we’re discussing here, but the egg yolk is full of testosterone fueling fat AND healthy cholesterol that directly increases your t-levels.
  • Eat Animals and Their Products. For any Vegan or Vegetarian reading this, you can still optimize your testosterone without this point but I will say – Take Note! This is a big key in bumping your testosterone up, so you can use this to learn and adjust in ways to optimize your testosterone without eating animal products. Meat and dairy are both high in protein, but they are also high in many other things we need in order to boost testosterone. Things like Leucine (an amino acid), glutamine, creatine, vitamin b, iron, and more… But the biggest benefit here is protein. We NEED protein in order to build muscle, add strength, recover, lose body fat, and, technically speaking, to survive. So the key is simple, eat more protein and eat it in every meal – we ideally want to consume about our bodyweight or our target weight in protein every single day.
  • Eat Real Food. Plain and simple, just eat real foods. If it had a face or came out of the ground, consume it. The less processed and the more unprocessed foods you can start consuming, the better.

>> Supplements

Now remember what I said earlier…There is no magic fix or quick scheme here, you need to be patient and trust the process. That being said, there is no test booster that you can buy legally that will really help you here. But there are some supplements that are big helpers, if you take them consistently.

  • Vitamin D
  • Creatine
  • Fish Oil
  • Caffeine (In Moderation – Pre Workout)

I know, the least sexy supplements on the shelf. But guess what? They’re also the most backed by science and also the cheapest. So there’s no reason to not take them.

Vitamin D is something that the majority of the United States is deficient in, even people living in sunny areas like California. This is because more and more people spend less and less time outdoors! So take some, studies have shown a direct correlation to it boosting testosterone.

Creatine is a recovery supplement that helps us perform better, building more strength and muscle – both things that contribute to testosterone being higher. But it also directly increases testosterone itself, besides the fact above. Take 5g daily, at any time of the day.

Fish Oil is another fat source, but it has benefits ranging from joint lubrication/health to insulin sensitivity and fat loss to hormone optimization. So again, this is a crucial supplement. Take 1.5-3g of combined EPA/DHA daily.

Caffeine is proven by many studies to indirectly increase testosterone but increasing performance and energy output during training. Which means we will train harder, building more muscle and burning more fat, and that is what is going to help us increase testosterone indirectly.

>> Training

Rather than complicate this subject with a million “tactics” and “science based hypertrophy methods”…I’m going to make this extremely simple for you.

Lift heavy things.
Do the fundamental movements.
Be explosive at times.
Don’t over do it.

It literally is that simple and if you just become consistent with that approach, week after week, you’ll see significant results not only in your body composition but also in your testosterone levels.

Lifting heavy things is really just a manly way to say “strength training”. Go lift some weights, man! Try to get stronger and build muscle, even if your main goal is fat loss. This will help more than any other style of training.

Doing the fundamental movements is so simple that people avoid it because it’s not sexy enough. In fact, that’s exactly why so many people jump right into crossfit or Ronnie Coleman’s “leg day” routine they found in Flex Magazine.

So…Just Squat, Deadlift, Push, Pull, Pull some more, do something for your Core, and Carry some shit. This is the recipe for more testosterone and muscle, therefore less fat as well.

Being explosive is a big key for testosterone production because of the muscle fibers and energy system being used. But don’t get carried away and try insanely high box jumps like J.J. Watt or barbell snatches like Rich Froning. You’re not them, neither of them, and you have no business trying to be – which is TOTALLY FINE.

Being explosive just means power output, so this can be done with just bodyweight or a very light medball. Jumps, throws, sprints, or slams – the safer the better, just be explosive.

Don’t over do it, like 99% of men usually end up doing anyway. You might as well just go do it, then come back to read this next part….

-> I told you so, man. <-

It’s ok though, we all do it and I get it because I’ve done it too. But the truth is, over training will diminish your testosterone. I know, messed up… too little hurts us and too much hurts us too. But just like anything in life, we need balance. So don’t skimp on training but don’t skimp on your recovery either, they’re equally important.

Oh and one last piece of advice for this one…you do not need to crawl out of the gym or throw up after your workout, in fact I highly suggest completely avoiding that if you want to optimize testosterone and improve your body composition.

>> Stress Management

You probably knew this one was coming and you probably didn’t want to hear it either. Well its here and you’re already this far so just hear me out, dude.

Managing your stress will not only increase your testosterone, but it will allow you to expand in every aspect of life. I promise you that you will be a better husband or boyfriend, you will be an exceptionally better father and role model, you will perform better in the gym, you will sleep like an angel blessed baby, and you will produce so much more in your workplace that you will surely increase your salary.

I know, that’s a lot to claim but it’s the damn truth and I stand behind it because I’ve seen it work in my life and in so many other men’s lives as well.

The biggest reasons for this is that it will help balance your circadian rhythm which will lower cortisol levels, which directly allows your body to burn more fat, build more muscle, and increase testosterone levels almost instantly.

It will also allow you to train harder and recover faster, both leading to more muscle and less fat – which we already know what helps us do, I don’t need to repeat it again.

So what do you do? Simple…Sleep more and sleep better. You can do this by making your room darker, cooling it down to about 63-66 degrees, and starting to shut off lights as soon as the sun starts to set – this will allow for normal melatonin to kick in and shut your body down.

You can also start meditating anywhere from 5-20 minutes per day. Gives your body and your mind a break.

Start improving all of the above, like nutrition and training, because they all have direct affects on calming you down and lowering stress. In fact, they even have been proven by studies to enhance your mood and productivity, which will also improve stress levels.

And last but definitely not least, audit your surroundings. It may be difficult but usually the biggest stressors in a man’s life come from the people, places, and environmental things that surround them day-to-day. If you’re surrounding yourself with shit that will stress you out, just remove it or confront it.

Speaking of lowering stress, this is a lot to remember…So I made you this infographic to make things easier to remember.

Do yourself a favor, save this infographic on you phone and keep it handy. This way, you have an easily accessible reminder of what you need to do.

>> Body Clock (Circadian Rhythm)

If we think back to cavemen, it all makes perfect sense. We went out and hunted, came back with food before dark, then ate and slept in our cave with our family because it was too dark to defend ourselves from wild life and predators.

So if you can begin to emulate this into your own personal schedule and routine, you’ll improve your circadian rhythm, which has a massive influence on every single hormone in your body from testosterone to metabolism and many others that effect body fat and stress levels.

So here’s an example of how your day should look:

  • Finish your last meal before dark
  • Start to lower and dim all the lights in the evening, avoiding as much artificial light as you can while the sun is down
  • Go to sleep and sleep a full 8+ hours
  • Wake up and ideally wait until you’ve been technically fasting for 12 hours or more (intermittent fasting has a gang of benefits, one is helping your hormones and keeping you closer to a natural circadian rhythm – check out a blog covering this HERE)
  • Be active while you’re up (they hunted big ass saber tooth tigers and foraged their food! The least you can do is deadlift and hit your daily steps, man…)

Running through all of the above bullets will help tremendously, but the biggest tools to aiding your circadian rhythm will be adjusting and limiting your light exposure and being sure to stick to an eating schedule similar to what I said above (anywhere between 12-16 hours fasting is good, try to eat while sunlight is around).

Not that this is a paleo influenced article or that we’re paleo advocates, but the more you can honestly live day to day life similar to how our ancestors did – the more your body and hormonal system will function how it’s intended to do so. I don’t need you walking barefoot and using nothing but candles for light, but I do suggest dimming them at night, adding some basic fasting protocols to your week, and eating at a reasonable hour.

>> Environment

So many things define environment, it can’t be narrowed down into one simple concept or theory. The general concept of your environment is essentially the things that surround you every single day, week, month and year.

In many ways, everything we’ve discussed thus far is your environment or at the very least has a direct correlation or effect on your environment. But what I’m going to be talking about here, is the people who are inside your environment.

People will contribute to your stress, your mood, your energy, your habits, the choices you make in your life, and whether or not you’re truly moving forward rather than digressing. Because of all of this, the people in your environment directly influence your testosterone levels.

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