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13 Ways to Boost Your Testosterone Naturally

Want to know the best ways to boost testosterone naturally? In this article, we’ll give you 13 top tips to boosting one of your most vital hormones naturally so you can revitalize your youthful energy, muscle strength, libido and overall sense of well-being too.

There’s one way to emasculate a man. And that’s take away his testosterone. Your body produces this hormone naturally and for good reason. It builds confidence, boosts your libido, gives you physical (and mental) strength, builds muscle and more.

You know the “alpha-male”? You got it. Testosterone.

If the only thing happening in your bedroom is sleep? Uh huh. Testosterone. Or lack of…

You need testosterone to build and maintain muscle mass. You can get rid of the beer gut and put on six-pack abs thanks to testosterone.

So what can you do to naturally get your body to release more testosterone? We’ve put together 13 of the best tips including diet, supplements and training tips to naturally boost the alpha-male hormone.

We’ve also got the world’s best, scientifically-formulated natural testosterone booster – PrimeMale. You can check it out directly on our site at PrimeMale.

So here they are. The 13 best ways to boost testosterone naturally.

How to Go from Dud to Stud

1. Reduce Stress

There’s no way to live in our society today and not be stressed-out. But stress will slaughter your testosterone levels. And increase your cortisol. You lose lean muscle mass when cortisol goes up. And fat goes up right along with a decrease in testosterone.1 (Source)

Get rid of stress and you’ll be closer to everything you want. Take a mindfulness class, learn to meditate, and go for walks on the beach. Learn how to eliminate stress from your life and do it. Your testosterone levels will rise.

2. Make More Manly Muscle

In an ideal world you shouldn’t have to exercise. But we no longer use our bodies to hunt for food. Or defending against predators. But this is what our bodies were designed for.

Exercise is necessary to reverse the losses from disuse. You need to mimic the activity you would have done in your native habitat.

Traditional cardio like running long distances actually decreases your heart capacity.2 And weight training will not produce overall body fitness or functional strength. Because it unnaturally isolates the development of individual muscles. Weakening your stabilizing muscles critical for proper posture and maximum strength.

The best way to build real strength is exercise that puts your body through natural patterns of movement. You need cardiopulmonary activity. Short intensive exercise has been shown to increase testosterone.3

Look for High Intensity or HIIT Workouts like PEAK Fitness.

3. Beat Inflammation

If you’re just feeling bad overall there’s a good chance your inflammation markers are out of whack. Inflammation affects testosterone,4 and male hormones in general.

Inflammation can damage your arteries, cause arthritis and osteoarthritis, Crohn’s disease, and asthma. And before it takes out your brain and heart, you’ll be dealing with erectile dysfunction.5

Avoid drugs like opioid pain meds and nonsteroidal anti-inflammatory drug (NSAID) to keep pain in control. Steroid drugs will indiscriminately turn off all your immune response. And your body can’t heal.

Instead wipe out joint pain naturally using nettle, White Willow and ginger. Rebuild damaged cartilage with methyl sulfonyl methane (MSM), and glucosamine.


4. Get Some Rest

Sleep is how your body restores itself. Studies have shown that men who sleep more produce more testosterone.6

Get 7 – 8 hours of quality sleep per night. And don’t neglect your rest days. More exercise is not necessarily better. Give your body time to recuperate and repair itself. And make more testosterone.

5. Check Your Hormones

Hypothyroidism is a condition where your thyroid is not producing enough thyroid hormone. Not enough of this hormone can have a cascading effect on your entire endocrine system. Including not producing enough testosterone.

Fixing a thyroid problem is not difficult. See a naturopath or functional medicine doctor who can help you decide if synthetic or natural desiccated thyroid is best for you. Regular doctors and endocrinologists only know how to go the synthetic route.

6. Here Comes the Sun

A study of 2,299 men showed that those with the lowest Vitamin D levels had the lowest levels of testosterone. And the men with the highest Vitamin D levels had the highest testosterone.7

Chances are you don’t spend nearly enough time in the sun. And this means you’re not getting enough Vitamin D. A $5 bottle of Vitamin D will very likely boost your testosterone.

7. Pass Me the Zinc

One small study of four young men put them on a zinc-restricted diet. It saw their testosterone drop from 1176 ng/dl to 311 ng/dl in just 20 weeks.8

Supplementing your diet with zinc can show a marked improvement in testosterone levels in as little as 6 weeks.9 Your best source for zinc is your diet including protein-rich foods like meat and fish. Supplement no more than 40 mg per day.


8. Eat Healthy Fats

A diet of at least 40% healthy fats is essential in creating testosterone. This includes mono- and polyunsaturated as well as saturated fats.

Research confirms that a diet low in healthy fat results in lower testosterone levels.10

Eat healthy fats to boost your testosterone levels from:

Butter from raw
grass-fed organic milk
Grass-fed meats Olives and Olive Oil
Coconuts and Coconut Oils Raw nuts like almonds, walnuts, and pecans Organic Pastured Eggs including yolks

9. Eliminate Sugar

Ever noticed it’s harder to get an erection after eating something loaded with sugar? Eating sugar of any kind decreases testosterone levels.

Bodybuilders like to drink a high glycemic drink with protein after a workout. The insulin spike pushes amino acids into their cells for muscle building. Not a good idea if you want to maintain optimal testosterone levels.

High glucose levels in the blood depress testosterone levels.11 Note that this radical reduction is a result of glucose, and not just plain table sugar. Anything your body easily converts into sugar is bad news for your testosterone levels. Including carbs from bread, pasta, deserts, soda, and other sugary drinks. This goes for fruit juice as well.

10. Lose Weight

There’s no getting around it. Losing excess pounds will increase testosterone levels. Studies show that low testosterone is associated with being overweight.12

And its even more insidious than that. Body fat converts testosterone into estradiol. Body fat messes with your entire endocrine system. Excess body fat results in low testosterone. And low testosterone results in excess fat.

We’ll talk more about ways to reduce excess pounds in another article. But to get started today cut sugar from your diet. Particularly fructose as in high fructose corn syrup. Found in most processed foods, breads, sodas, and condiments.

Eliminate all grains from your diet. And refined carbohydrates like bagels, waffles, breakfast cereals, pancakes, pasta and breads.

Replace everything that you’ve eliminated from your diet with healthy substitutes like vegetables and healthy fats.

11. Decrease Estradiol

If you have “man boobs” you likely have elevated estradiol levels. A simple blood test will tell you for sure.

Estradiol is one of the estrogens your body naturally produces. Not enough and you get osteoporosis. Too much and you get man boobs, fat around your waist, and elevated risk for heart attack and stroke.

Increasing estrogen results in decreased libido and erectile strength. Get your labs done to confirm elevated estradiol is a problem.

Broccoli, cauliflower and cabbage (cruciferous vegetables) are powerful estrogen inhibitors. Try supplements including zinc, DIM, Vitamin B6, Magnesium and I3C to control estrogen (some of the ingredients found in Prime Male).

12. Spearmint & Peppermint

Avoid spearmint and peppermint like the plague. In any form! If you’ve been snacking on those “curiously strong mints” like no tomorrow, you’re shrinking your cojones.

When male rats were given a bunch of peppermint their testicular scores for androgen went way down. Another study used peppermint tea to treat women suffering excessive hairiness. The result was “significant decrease in free testosterone” and an increase in estradiol.13

So watch out for peppermint or spearmint tea, mints, and anything organic or herbal that has peppermint or spearmint in it. Including soaps, shampoos, and shaving lotion.


13. Enjoying Sex Increases Testosterone

The good news is simply having sex can increase your testosterone. Sex is good for you. Studies show that decreases in sexual activity can lead to a decrease in testosterone.14

In one study men watching sexual activity saw a 36% increase in testosterone levels. And men actually participating in sex had their T-Levels go up by 76%.15 This huge boost in testosterone included men of all ages.

One final word of caution. You should always treat low testosterone as a medical condition. The risk factors include a long list from diabetes to erectile dysfunction and worse.

Consult a doctor if you suspect low testosterone and/or elevated estradiol. Get your blood tested. And if one doctor is not willing to help you until you feel better, find a doctor who will. Your life could very well depend on it.


  1.  Toufexis, Donna, Rivarola, Maria Angelica, Lara, Hernan Lara, Viau, Victor. “Stress and the Reproductive Axis´Journal of Endocrinology 2014 Sep; 26(9): 573-586.
  2.  La Gerche, André et. Al. “Exercise-induced right ventricular dysfunction and structural remodelling in endurance athletes” European Heart Journal 6 Dec. 2011
  3. Okamoto M., Hojo Y., Inoue K., Matsui T., Kawato S., McEwen B.S., Soya H. “Mild exercise increases dihydrotestosterone in hippocampus providing evidence for androgenic mediation of neurogenesis.” Proceedings of the National Academy of Sciences in the United States of America 2012 Aug 7;109(32):13100-5
  4.  Maggio M., Basaria S., Ceda G.P., Ble A., Ling S.M., Bandinelli S., Valenti G., Ferrucci L. “The relationship between testosterone and molecular markers of inflammation in older men.” J Endocrinol Invest. 2005 28(11Suppl Proceedings):116-9
  5. Bank A.J., Billups K.L., Kaiser D.R., Kelly A.S., Wetterling R.A., Tsai M.Y., Hanson N. “Relation of C-reactive protein and other cardiovascular risk factors to penile vascular disease in men with erectile dysfunction” International Journal of Impotence Research (2003) 15, 231-236.
  6. Luboshitzky R., Zabari Z., Shen-Orr Z., Herer P., and Lavie P. – “Disruption of the Nocturnal Testosterone Rhythm by Sleep Fragmentation in Normal Men” The Journal of Clinical Endocrinology and Metabolism 2013 July 02
  7. Wehr E., Pilz S., Boehm B.O., März W., Obermayer-Pietsch B. “Association of vitamin D status with serum androgen levels in men.” Clinical Endocrinology 2010 Aug; 73(2):243-8
  8. Prasad A.S., Mantzoros C.S., Beck F.W., Hess J.W., Brewer G.J. “Zinc status and serum testosterone levels of healthy adults.” Nutrition 1996 May 12 (5):344-8
  9.  Netter A., Hartoma R., Nahoul K. “Effect of zinc administration on plasma testosterone, dihydrotestosterone, and sperm count.” Archives of Andrology 1981 Aug;7(1):69-73
  10. Hämäläinen E., Adlercreutz H., Puska P., Pietinen P. “Diet and serum sex hormones in healthy men.” Journal of Steroid Biochemistry 1984 Jan;20(1):459-64
  11.  Study presented at The Endocrine Society’s 91st Annual Meeting, June 13, 2009, Washington, D.C.
  12. Kaplan SA, Meehan AG, Shah A. “The age related decrease in testosterone is significantly exacerbated in obese men with the metabolic syndrome.” Journal of Urology. 2006 Oct;176(4 Pt 1):1524-7; discussion 27-8
  13. Akdogan M., Tamer M.N., Cüre E., Cüre M.C., Köroglu B.K., Delibas N. “Effect of spearmint (Mentha spicata Labiatae) teas on androgen levels in women with hirsutism.” Phytotherapy Research 2007 May; 21(5):444-7
  14. Tsitouras P.D., Martin C.E., Harman S.M. “Relationship of serum testosterone to sexual activity in healthy elderly men.” Journal of Gerontology 1982 May;37(3):288-93
  15.  Escasa M.J., Casey J.F., Gray P.B. “Salivary testosterone levels in men at a U.S. sex club.” Archives of Sexual Behavior 2011 Oct;40(5):921-6
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