How to Boost Testosterone Naturally: 3 Simple Things That You Could Do TODAY


Testosterone plays a very important role in bodybuilding since it is around this hormone the whole process of creating a beautiful, harmonious and muscular physique is built.

Therefore, it is quite logical to consider the possibilities to increase its concentration in the body.

There are a few simple recommendations that can help you achieve some increase in your body’s own testosterone production.

It might be surprising, but most of these recommendations are easy to implement starting from TODAY, without waiting for your “motor” to stop working due to a lack of male sex hormone.

In today’s post, I will tell you everything you want to know about How to Boost Testosterone Naturally.

3 Levers to Increase Testosterone Levels Naturally

So, here is the few 3 simple things that you could do starting from TODAY. Most probably, you already know this, all is needed is to start to implement in your life!

#1. Pay Close Attention at Your Diet

The first thing you should pay attention to is your diet. How complete is it? How regularly and most importantly – what do you eat?

A full-fledged diet includes proteins, fats, carbohydrates, vitamins, and fiber.

For example, to start the production of the hormone, the body needs specific elements, such as Zinc and Magnesium, and cholesterol, so terrifying for many, acts as a raw material.

Some products, such as cabbage and its varieties, help to remove estrogen from the body, which also helps to increase testosterone.How to Boost Testosterone Naturally

To increase Testosterone, it is necessary to increase the content of fat and cholesterol in the daily diet.

That is why strongmen from the “old school” consumed raw chicken eggs and continue to do so even nowadays.

One of the coolest bonuses of “male” nutrition with an emphasis on fats, maintaining a balance of proteins and carbohydrates and controlling calories is the inevitable loss of excess weight.

For example, with the initial level of subcutaneous fat in the region of 18%, you can very well expect 12% in three months.

By getting rid of unnecessary centimeters, you will increase testosterone even more, because in obese men the level of this hormone is statistically lower.

Now, how many times a day do you eat? When practicing bodybuilding actively, it is recommended to eat every 3-4 hours, that is, at least 4 times a day.

How do you prepare your food? Remember that fried, flour, sweet, and soda products are undesirable.

How to Boost Testosterone NaturallyFirstly, it is unhealthy, secondly, such food pushes you out from achieving your fitness goals, thirdly, these products negatively affect the body’s production of testosterone.

Next, if you have bad habits, like smoking or some sort of excessive alcohol drinking (especially beer), you may wish to get rid of them since these negatively affect the level of testosterone in your body.

The only exception here could be the dry red wine. Natural grape drink interferes with the synthesis of estrogen and improves the hormonal system in men.

The main thing is not to overdo it: no more than two glasses per day are allowed.

Recommended Read ===>>> Program Review

#2. Consistent Training

The level of testosterone production depends on your physical activity. From the point of view of the maximum possible increase in its secretion, the best solution is high-volume strength training.

In particular, a qualitative rise in testosterone level occurs during the performance of such heavy compound exercises as barbell squats, deadlifts, and bench presses.

Recommended Read ===>>> 5 Best Exercises for Muscle Gain: the Basics of Strength Training

How to Get Big Muscles Fast (In Just 6 Weeks!) – MI-40 CEP Fitness Training Program Review

How to Boost Testosterone NaturallyMany other compound and multi-joint exercises also cope well with this task. As with nutrition, in training, it is very important to be consistent.

If your workouts are regular, this is the most beneficial for increasing the concentration of testosterone in the body.

Also, if you are overweight, start doing cardio workouts, as subcutaneous fat adversely affects testosterone levels.

Find a fitness club in which people of the opposite sex are training, as researchers have found that this increases the level of testosterone secretion by almost 40%.

High-Intensity-Interval-Training (HIIT) is a good addition to the strength training program.

The essence of this technique is the alternation of short high-intensity and longer, but less intense intervals during the exercise.

There are a lot of ready versions of HIIT over the internet, choose the one that resonates with you.

#3. Proper Recovery

Training is just an opportunity to strain and injure muscles to give them an incentive to grow.How to Boost Testosterone Naturally

However, if you constantly only load the muscles, this can drive you into a state of overtraining, in which the testosterone level will drop, and the muscles will not grow.

If you feel like having no strength, everything in your body hurts, lethargy, permanent fatigue, weakness – these are clear signs of overtraining.

Therefore, it is very important to give your muscles enough time to recover between workouts.

Recommended Read: How to Relief from Muscle Pain: 8 Things to Do After Workout

Best Supplements for Muscle Recovery That Will Make You Invincible

With regular strength training, sleep should take at least 8 hours. It is during sleep all biochemical reactions occur, aimed at restoring the body’s working capacity and the integrity of muscle fibers.

Do not neglect sleep, do not stay up in front of the TV or in front of the computer until late and your testosterone will be at the right level.

The Bottom Line

When having an active lifestyle, playing sports, especially its power types, bodybuilding, even the natural production of testosterone increases significantly.

To maintain it at the proper level, it is necessary to lead a healthy lifestyle, eat proper food, and avoid stress as much as possible.

Things to avoid remain alcohol in any form, cigarettes, drugs, antidepressants, fast food, sweets, sugar, salt. These inevitably lead to a suppress of Testosterone levels.

For some people, it might be quite difficult to adhere to such a regime, but it is very effective for training and achieving good sports results.

Last, but not least, keep your emotional state in good shape, as the more vivid impressions you get from life, the more testosterone your body produces.

I hope you have enjoyed reading this article, and now you know better How to Boost Testosterone Naturally.

If eventually, you are looking to build muscle, you may wish to check out My #1 Recommended Muscle Building Program.

If you have any questions or thoughts about the above aspects, or you have something to add or share your story, please leave them in the comments section below and I will get back to you asap.

If you liked this article and think it might be useful for someone else too, please share it with your friends and family through social media channels.

Stay Fit!

Ionut Voicu

6 thoughts on “How to Boost Testosterone Naturally: 3 Simple Things That You Could Do TODAY”

  1. This is an awesome post and thank you for it!

    I think I need to work on my diet because I eat a lot of fatty foods.

    I’m not even thirty yet, but this is something that worries me a lot!

    • Hi, Jessie,

      Glad you have enjoyed it! I want to say that you are not alone with your issue, many people are struggling with it, but you know what?

      The most important part is to acknowledge the problem and from there, it’s much easier to gradually move towards changing eating habits.

      I wish I could come up with a more specific solution, I will do my deeper research and come back here to let you know!


  2. Hi, Voicu,

    I remember reading about testosterone and exercise not too long ago. Who would have thought the two were related?

    I think the hardest part for me is my diet. I know there are some things that should be avoided, but it’s easier said than done.

    Regarding working out, I was currently doing a fat loss workout routine. I think I need to change it though. Do you have any recommendations for an intermediate level?

    I agree with you regarding sleep. We need to sleep properly in order for our bodies to recover both physically and mentally.

    Thanks for writing this up. Look forward to reading your next article.

    • Hi, Enrique,

      It’s nice to see you here again 🙂

      Yes, these two work together very closely. Working out increases your testosterone, and better testosterone level allows you to build more muscle.

      In regards to your question, I would suggest Ben’s Pakulski MI-40 Cep Fitness Training program.

      It is geared more towards building muscles, but as a side effect, it changes the body composition (i.e., less fat, more muscles in the body). It also includes a Nutrition Guide since you are mentioning you are struggling with it.

      You can find my review of this training program here.

      Another thing I would suggest is the Ketogenic Muscle Intelligence Program, which is also by Ben Pakulski.

      I hope this helps!


  3. Hi Voicu,

    Great Read, do you recommend any protein powder to help with your natural food protein intake that helps with testosterone?

    • Hi, Carton,

      Thank you for dropping by. Yes, I do recommend Carnivor beef protein powder, I have done a review on it and how it helped me.

      You can check it out here.

      I hope this helps!



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