15 Natural Ways to Boost Your Testosterone Levels

It’s no secret that men today have lower testosterone levels than ever before. Some studies found that testosterone concentrations dropped about 1.2% per year, or about 17% overall, from 1987 to 2004. This trend doesn’t have to reflect a drop in testosterone in you though. Take ownership!

Higher testosterone levels in men result in a whole lot of great benefits.

Read this closely because the odds are stacked against you, even if you are young.

Benefits of Testosterone in Men

  • Happier
  • Stronger Bones
  • More energy
  • Strong erections and healthy libido
  • Increased muscle mass
  • Sharper mind
  • Healthier heart
  • More confidence
  • Better with women
  • Higher status

Ways to Boost Testosterone Naturally

#1 Exercise & Lift Weights

Some exercises are better than others at increasing your T-levels but almost all exercise boosts it to some degree.

If you want the most bang for your buck, leave the elliptical machine to the women and save it mostly for cardio days. A red flag for me is when a man tells me that he just wants to be toned and therefore sticks to cardio. No Bueno.

Lift heavy and you will look better, command respect with your presence, and your T-levels will rise, boosting a myriad of other positive benefits.

This doesn’t mean just doing bicep-curls. This includes squats, bench press, deadlifts, and shoulder press as well. These exercises work large muscle groups and are associated with higher increases in testosterone.

#2 Have Fun in the Sun or At Least Make Your Body Think So

Most people are simply not getting enough sun anymore.

The sun gives your body vitamin D which has been shown to increase your T-levels.

Do not be an indoor blob because you will kill your vitality. Go outside and enjoy the actual planet you’re on. This will cause you to get sun exposure and create a rise in T-levels.

If you’re like me and you live in a place where the winters are very cold, you probably spend too much time indoors during that period. So the other option for you is to make your body think you’re in the sun.  

Taking around 3,000 IU of a vitamin D3 supplement daily has been shown to be the most effective dose, on average.

#3 Incorporate Power Poses throughout Your Day

How you carry yourself affects your T-levels. When you are sitting at a desk all small and scrunched up like a fetus, your body’s T-levels drop.

When you open your body and take up more space your body’s T-levels rise.

Your hormones will respond to how you carry yourself.

“My theory is that our body is hardwired to release hormones relative to our status.” – Mike Cernovich

Amy Cuddy (The master of this stuff) tells you one technique to put this into practice:

Put your hands on your hips, keep your chin up, and your chest out. Doing this for just two minutes will raise your testosterone and increase your confidence, while also decreasing your cortisol improving your ability to handle stress.

#4 Use Optimal Fuel for Your Body: Avoid Poison

Just eat REAL food. If possible, eat organic. At the very least, thoroughly wash all fruits and veggies before consumption.

The pesticides and hormones that are found in most conventional food have been shown to imitate estrogens in our body.

As a man, you ARE sensitive to anything that causes even a slight increase in estrogen in your body. Period.

Beneficial foods include eggs, steak, broccoli, cauliflower, cabbage, and spinach. Those are the few foods that have definite research behind them in regards to their effect on testosterone levels. I’m sure there are other foods you can add to the list.

#5 Sleep Like a Rock

The average amount of sleep people get is 6.8 hours which isn’t enough for optimal T-levels.

Rest until your body is totally rejuvenated which usually means anywhere from 7-9 hours of deep sleep.

If you are training very intensely and frequently, you may need between 9-11 hours of sleep.

Long-term studies support this.

You will have to sacrifice the extra hours surfing on the internet or the late night movie for this, but it’s 100% worth it. The wise all know the importance of sacrifice.

#6 Need an Extra Boost? Use these Supplements

There are several supplements that have been proven to boost testosterone. We are talking all-natural herbal supplements. Not steroids.

Some of these supplements only work for men who have low T-levels. Meaning they will NOT have any significant effect on men with healthy T-levels.

These are some supplements that are good for men with low levels:

These will work regardless of whether your testosterone levels are healthy or not:

#7 The Training Paradox: Don’t Hit the Gym too Hard

Do you go to the gym and leave feeling totally depleted? Definite studies have shown that overtraining has been linked to lower testosterone levels.

How do you avoid overtraining?

It’s really not that hard.

Simply don’t stay in the gym for longer than an hour on most days and make sure that you are getting enough rest. Remember #5 Sleep Like a Rock.

Also, if you consistently notice that your energy levels aren’t high when you are hitting the gym, take a few days off. Rest days are just as important as training days.

Check out this book for the workout regiment I personally used to get JACKED!

#8 Ravish Your Woman 

More sex = more testosterone.

Several good studies have shown this fact.

In this 1992 study, the couples who had sex were shown to have significantly higher testosterone levels than on the nights when they didn’t.

#9 Use Glassware

Invest in some glassware and keep your food in it. It’s worth the money.

Most modern plastics contain phthalates. Phthalates are what give plastic their flexibility, durability, and longevity. But they also screw with hormones by imitating estrogen.

Take this stuff seriously because once again the odds are stacked against you. How much of the food and water you see today comes in plastic containers?

Cut out the plastic water bottles, as well, and invest in a water filter.

I use these glass meal containers to store just about everything.

This is the metal water-bottle I use around the house and at the gym.

This is the water-filter I use which by the way takes out fluoride (another T-Destroyer).

#10 Your Shampoo Might Be Turning Your T-Levels into Poo

Almost all of the conventional shampoos and other grooming products contain estrogen-mimicking chemicals in them.

Aim for paraben-free in all that you use for grooming, hygiene, and style.

I personally use Tom’s of Maine toothpaste and deodorant.

For shampoo, an easy-to-find brand is Jason shampoo.

Another brand I hear a lot about and have yet to try is Grandpa’s Tar Pine Soap”

#11 Coffee: The Double-Edged Sword

Studies have shown that there is a link between coffee consumption and an increase in T-level concentration. It also makes you work out harder, but caffeine consumption in the evening may interfere with getting a deep and restful sleep.

Therefore, consume caffeine earlier in the day.

Also, drinking too much coffee can result in cortisol production which decreases T-levels, so drink strategically.

Remember, don’t let the caffeine make you overtrain. The increase in cortisol and subsequent drop in testosterone caused by overtraining will counteract the positive effects of the coffee.

I personally use Bullet Proof Coffee.

#12 Why So Serious? Being Zen Increases Your Masculine Energy

On a side note, masculine energy is about purpose, drive, breaking through barriers, and meditativeness.

Here is where spirituality and biology meet: More meditativeness = less cortisol.

Cortisol is an important biological hormone but the problems start when your cortisol levels are elevated for prolonged periods of time.

Cortisol levels stay elevated in most of today’s men because of all the processed foods, chronic stress, and other factors.

The more stressed you are, the less testosterone you have.

Stay zen. Learn how to manage stress levels and be in control of your state.

This is EXTREMELY important not just for testosterone levels but for your life in general.

Spartan Ownership is about self-mastery which has a lot to do with being calm and cool under pressure from the inner and outer world.

Make sure you are regulating your stress with activities such as:

The key is to do them several times a day. Notice how all of these can be done regardless of where you live, work, or play. As soon as you feel uneasy and stressed, don’t react emotionally. Do any of the above activities and enjoy more self-control and testosterone.

#13 Do Not Push Yourself Until Failure at the Gym

Similar to #7, this still merits its own number. Leave the gym feeling more energized than when you came in.

When it’s time to push through to the next level, go for it, but studies show that pushing to failure results in greater cortisol and less testosterone.

This does NOT mean to never push yourself until failure at the gym; it simply means avoid doing it for every set. Listen to your body and train accordingly.

#14 The Punch in the Gut: Alcohol and Estrogen

Alcohol, when consumed with caution, has been shown to be good for you. But when consumed without awareness, alcohol can be quite detrimental for testosterone production.

Beer, for instance, often contains two chemicals that can increase estrogen (and therefore decrease testosterone): phytoestrogen and prolactin. These chemicals are found in hops and in barley, two very common ingredients in beers. Wine also contains phytoestrogen (a chemical contained in many plants), and even some liquors (like bourbon) contain these chemicals.

How much is too much?

In a study on moderate alcohol use, researchers found that drinking the equivalent of 2-3 beers a day resulted in very slight testosterone decrease for men.

If you’re only drinking a few cups of alcohol per week, you don’t have much to worry about. Even 2-3 drinks a day is OK — the real problem is in binge drinking (5 or more drinks in a short period).

I personally like to keep it safe and stick to hard liquor as a general rule of thumb. One or two shots a day maximum. I’ll have some beers once in a while too.

#15 Eat Spicy with a Straight Face

Don’t like the burn from spicy food? You must enjoy the soft squishy feeling of having a pair of breasts.

A French study states that: “Scientists at the highly-respected University of Grenoble have published a report suggesting that regular consumption of chili peppers may raise levels of the hormone (testosterone), which is believed to make men more adventurous, enterprising and sexually active.”

There is a correlation between testosterone and spicy food consumption. Research suggests that the spices cause an increase of testosterone in men.

An Indian friend of mine once told me that there are two parts to India: one that eats spicy food and one that enjoys mild food. He then went on to describe that the spicy food region was known for its masculine essence and warriors. The more mild region was known to be a lot more docile.

Hope this helps,

Maximillian Giamarco

P.s. Would like to make progress on your journey to self-mastery? Check out the Spartan Ownership shop here for badass products and training courses that will accelerate your growth. Also, if you would like more personalized help, book a coaching session with me here.


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Maximillian Giamarco

Entrepreneur, coach, and author. Spartan Ownership is centered on providing groundbreaking content, products, and services tailored to improving men's lives. Main areas of focus include masculine lifestyle design, character development, self-discipline, MMA, women, mind and body optimization, and more!

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