Natural Testosterone Boosters

Written by Jason Ferruggia Topics: Nutrition, Training

test boostersQuestion: Are there any natural testosterone boosters that could raise my levels without having to resort to drugs?

What about lifestyle choices?

Answer: Low testosterone is no fun.

It leads to less muscle, more body-fat, depression and, of course, the inability to get it up.

This is a recipe for a disastrous, unhealthy, lonely life.

Below are 15 Testosterone Boosting Lifestyle Tips:

1) Get 8-9 hours of sleep per night. Nothing will help boost testosterone production more than that. If you can’t sleep look into fixing that problem ASAP. One thing that has helped me is the Night Wave.

2) Get to bed by 10:30 or 11, at the latest, every night.

3) Eat an adequate amount of healthy saturated fats like coconut oil and grass fed beef.

4) Minimize your stress levels (meditation can help out big time with this).

5) Avoid all processed foods.

6) Avoid all factory farmed animal products and non organic produce (the drugs and chemicals contained in these foods can negatively affect your hormone levels).

7) Compete (competition elevates testosterone levels).

8) Avoid all whey protein that isn’t made from grass fed cows that haven’t been treated with dangerous drugs or chemicals that will lower your testosterone.

9) Keep your workout short and intense. Testosterone production starts to dip after about 45 minutes of intense training.

10) Focus on big compound lifts like snatches, dips, chins, pushups, squats and deadlifts.

11) Don’t train to failure. When you do so the adrenals get fried. When the adrenals are fried testosterone production drops.

12) Try T-Plus from Onnit.

13) Run sprints.

14) Don’t do a ton of medium to high intensity, long duration, steady state cardio. This will boost your cortisol levels. Stick with short duration, high intensity conditioning methods for the most part.

15) Have sex more often. Three times per week is ideal in most cases.

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48 Responses to Natural Testosterone Boosters

  1. Claudia Hall Christian August 12, 2010 at 12:36 pm #

    It’s totally old school, but the best testosterone booster is to stop drinking and particularly stop smoking pot. Just look at any pot head for the reason there.

    Thanks for the great reminders. Even women need to watch their testosterone levels! ;)

    • Kieran April 15, 2012 at 9:31 am #

      How does pot effect test?

  2. Kirpal August 12, 2010 at 12:54 pm #

    Thanks for posting this Jason. I’ve been taking an organic Maca root powder from the Bulk Barn and it’s quite potent and ruined the taste of my shakes. I really like the last two suggestions on the list, and fortunately my job allows me to do the second last one daily, and well my fiancee helps out with the last one ;). Hope you’re having a great time in California :).

  3. Peter P Dam August 12, 2010 at 1:10 pm #

    Thanks for the post J. Hope Cali is treating you well. You forgot ONE thing ;-) Driving Fast Cars increases testosterone as well. Thats right, boys….you now have one more good solid reason to splurge on a nice ride. :-)

  4. Ryan Orrico August 12, 2010 at 1:47 pm #

    Great post dude. I love maca.

    Hi Claudia. I respectfully disagree with the stop smoking pot part.

  5. Raymond - ZenMyFitness August 12, 2010 at 2:13 pm #

    Thanks for the tips.
    I have been a non meat eater for about 4 years(fish & eggs OK) a 47 y/o male and I try workout with weights as heavy as I can.
    I worry about not having enough testosterone but any ideas like Maca will help.
    Thanks Raymond

    • Jesse August 16, 2010 at 12:43 pm #

      @Raymond – ZenMyFitness: Raymond, if you’ve cut out red meat entirely, you’re getting almost no dietary carnitine. Consider supplementing carnitine. Or, eat a big steak once a week…! Grrrr. — Jesse

  6. Markl August 12, 2010 at 3:33 pm #

    Hey Jason, is it a good idea for a woman to take maca if she is estrogen dominant?

  7. Jeffrey August 13, 2010 at 1:49 am #

    I have a question….. I have read some of the studies on DHEA, do you advise its use, and can you give me some of the horror stories if you know of any?

  8. Mike Kerr August 13, 2010 at 7:36 am #

    Sex and squats: is there anything they can’t do?

  9. Scott Thomas August 13, 2010 at 9:35 am #

    I’m a doctor and I get this question from my male patients frequently. Unfortunately, I have to remind them of a study in the New England Journal of Medicine which showed alcohol consumption increases the breakdown and removal of testosterone from the blood stream, and it also decreases the production of testosterone. Oh well, so much for those MichUlta commercials … if you want to boost (or at least protect) your testosterone levels, avoid the booze.

  10. Scott Thomas August 13, 2010 at 9:46 am #

    PS Alcohol also increases the production of cortisol, and as previously mentioned, cortisol decreases testosterone production, and this effect can last for 24 hours following alcohol consumption.

  11. Dave H August 13, 2010 at 12:00 pm #

    What about Tribulus – I have heard that is also good and doesn’t have side affects. I know one of my sons is using it and just wanted to be certain it is OK

    • Ronak Shah August 13, 2010 at 10:02 pm #

      @Dave H:

      I find tribulus terrestris to be a natural herb that boost testoterone along with expanding muscles. I think it’s quite safe if taken in the right form and the right way – you got to take it at the right time in the right #.

      If you want a pack of 60 tablets of tribulus terrestris for increasing testoterone levels at $21.95, you can contact me at

      If you’re not happy with the performance after consuming the pack, you can seek a replacement as well. You can increase upto 41% of testoterone levels in just a week using these tablets.

  12. sam August 13, 2010 at 12:10 pm #

    does pot really cause low test?

  13. Steve August 13, 2010 at 12:50 pm #

    And/or you could get a doctor to prescribe testosterone injections. Don’t worry, this isn’t juicing like a bodybuilder who might inject daily; medical ethicals recommend one shot very three weeks. This the real deal, its safe, and its measureable. (Isn’t odd that health conscious trainers will try the weirdest potions manufactured under who-know-what conditions, but they won’t try stuff that is known to work?) T injections will lift your T up within the normal range. Don’t be silly and and tell the doc it is for athletic performance – its for libido, better intellectual functioning, weight creeping up, etc. Oh, and if you’re under about 30 your levels are probably through the roof anyway – in which case stop mucking around – live a healthier lifestyle and train harder.

  14. steve August 13, 2010 at 2:00 pm #

    Are there any age limits to the supplements?

  15. Dean August 13, 2010 at 6:30 pm #

    Yes to all these above, I also use Get Diesel. AWESOME for jacking up the T levels, naturally. I can’t say enough about how great they work.

    Good info, thanks.

  16. Vitally August 13, 2010 at 8:19 pm #

    I forgot the Rhodiola Rosea , that is another one .

  17. Alan The Gain Muscle Guy August 13, 2010 at 9:45 pm #

    Excellent article on Natural Testosterone Boosters. Natural testosterone boosters don’t necessarily mean you have to take a testosterone supplement. There are many ways to increase your testosterone levels from exercise alone!

  18. Nick August 14, 2010 at 3:06 am #

    I don’t need any supplements, just more pictures of the second girl. Who is she?!

  19. steve August 14, 2010 at 3:38 am #

    thanks for the info!its short and sweet!

  20. Todd I. Stark August 14, 2010 at 8:35 am #

    Great article. Nice summary of a lot of different related ideas.

    One thought to add. There is a strong psychological component to hormone levels. Testosterone levels are not just a result of things you do physically, they are also heavily influenced by your perception of what is going on. You experience a testosterone increase following certain kinds of social situations and a decrease following others. For example it is an integral part of the primate social status mechanism. Individuals rising in status experience testosterone increases and those falling experience decreases. It doesn’t matter whether it is the result of a fight or just an embarrassing event where you perceive your status to change. Not that it is equally important to everyone, for example this is not that great a clinical solution, it pales in comparison to injectable supplemental testosterone.

    For some with less diminished levels, testosterone changes are linked to their social environment. and changing how you perceive that can make as much difference in those cases as exercise and nutrition. It is less easy or straightforward to change how you perceive yourself though.

    kind regards,


  21. Dave August 14, 2010 at 5:04 pm #

    Great tips to increase testosterone levels. Thanks!

  22. Grant August 14, 2010 at 9:19 pm #

    Awesome Jason, you also forgot to put in coconut cooking oil (I think). You mentioned this in Craig Ballantynes interview…

  23. jasonferruggia August 16, 2010 at 10:30 am #

    Claudia- Good advice.

    Kirpal- Thanks, man.

    Peter- Good point.

    Ryan- Thanks man.

    Markl- I’m not really sure.

    James- I have noticed results from this particular type of zinc.

    Jeffrey- I’ve seen the studies but have never really seen anyone get any noticeable real world results. You could certainly give it a try, though.

    Mike- No, there isn’t.

    Scott- True.

    Dave- Tribulus works also.

    Steve- I completely agree with you. I would use that as a last result after you make sure your diet and lifestyle is in check and have tried some natural supplements. But yes, after 40 I would actually recommend HRT to most guys.

    Nick- I hear ya. Straight thickness…

    Todd- Great point, and very true.

  24. Craig August 19, 2010 at 11:32 am #


    What are your thoughts on resveratrol’s effects on increasing testosterone? I’ve also read that it has anti-estrogen effects, too? How does it compare to the maca supplement suggested above?

  25. victoria boer August 20, 2010 at 2:37 am #

    well done great talk i will pass it on to my clients and family

  26. Tom August 22, 2010 at 8:23 pm #

    Thanks Jason for this cool stuff about testosterone,
    Due to my experience I do agree with the ideas of hard and heavy training and having more frequent sex.Anyway I’ll be ready to try the rest recommended.

  27. Alejandro "The Fittest Vegan" September 7, 2010 at 5:40 pm #

    Maca is a fantastic super food, not only the increase in testosterone but also the energy lift in the morning.

    just be careful, too much of it and you’ll have no choice but to walk around with a book in front of your erection. Its a powerful powder!

  28. Joe January 24, 2011 at 2:29 pm #

    like the flavor!

  29. Ryan February 20, 2011 at 12:24 pm #

    i will have to try Maca

    getting to bed by 11pm…if i didn’t work night shift 4 days a week, i could totally do it.

    yes, i’m working on having sex more often.

    and who IS that second girl..they’re both hot but the second one–i think i’d give up my G card for her. RAWR. :)

  30. Craig L. June 8, 2011 at 2:26 pm #

    What is your take on the supplement Tribulus Terrestris for boosting testosterone levels? I recently read an article on this natural supplement and was considering giving it a try. I live by the creed that most supplements are inherently worthless, but this sounded like a low risk investment from a long term health standpoint.

  31. Eric July 31, 2011 at 7:48 am #

    @James Ingram:

    Hi James,

    The ZMA product has more to do with the production of nitric oxide to improve erections in men. The zinc, magnesium and arginine ZMA contains increases nitric oxide levels directly. ZMA may effect testosterone indirectly. Hope this helps.


  32. Neil September 30, 2011 at 9:20 pm #

    Does staring at my scantily clad wife have a positive effect, or does it have to be someone I don’t know who’s scantily clad… ?

    Just checking so I have my excuses in order ;)

  33. Jim Straughan December 2, 2011 at 11:15 am #

    Great list .. What is the consensus on heavy lifting before bed to time\max test levels while we sleep to promote muscle growth and anti aging benefits ?

  34. Edward December 15, 2011 at 6:00 pm #

    Nice article , thank you for the info.


  35. James Flick January 19, 2012 at 4:32 pm #

    Jason, I just ordered some organic maca powder and need to know how the heck you take 3-6 tablespoons of this stuff per day???

    I have never had a problem with downing terrible tasting supplements but I can’t even get down 1 tablespoon mix in a glass of water without gagging.


  36. Dude April 23, 2012 at 7:54 am #

    What about the estrogen in our water supply from:

    A. Women using birth control pills?
    B. Farmers dumping cow waste into the river?

    Do you think bottled water is better than tap water considering the points listed above?


  37. Wolfgang August 21, 2012 at 4:08 pm #

    I am German men ad iam living in Peru – used Maca daily – and its a high sexual booster – i feel it – and i live it !!!

  38. johnmike May 31, 2013 at 11:46 pm #

    I am from USA and I believe that if we try we can naturally increase our testosterone …

  39. Robbin Miller June 9, 2013 at 11:37 pm #

    I am glad to catch an idea from your article. This looks absolutely perfect. People always search for body building and fitness tips your information will be very helpful to all of us. Thanks for sharing this wonderful post. Follow proper diet and routine workout to stay fit.

  40. dylan October 21, 2013 at 4:56 pm #

    Weed does diminish testostorone production and Ive read two studies on it. However the benefits for certain people I feel out weigh it. The anti inflammation benefits and newer anti cancer components would out weight anything else. I myself have been a consistent smoker in periods of my life and currently am not. Weeds liability is more cognitive and impact cardio. Doing metcons, burst training and the like it fvcks with. Why I stopped again. Ingesting smoke makes no sense, I love being weeded lol but the penalty of it isnt worth it


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