How to Increase Testosterone Levels

How to Increase Testosterone LevelsDo you want to know how to increase testosterone levels? If your testosterone levels are already maxed out, maybe you do not. On another hand, keeping your testosterone levels in top shape is an ongoing struggle, so knowing how to increase testosterone levels could come handy at any time.

When it comes to “playing” with testosterone, some people may start thinking along the lines of illegal steroids, prohormones, testosterone creams, patches or a testosterone replacement therapy, but it does not have to be that way.

Knowing how to increase testosterone levels, or how to keep them optimized, comes down comes to making specific food choices. That is right – testosterone travels in the blood to muscle cells, so your diet can influence the amount of active testosterone.

And this is where The Testosterone Diet comes in. This diet, which was recently published in Muscle and Fitness – although a little controversial – is based on scientific studies. Here is how it looks like in a slightly condensed form.

The Testosterone Diet explains that while many anabolic hormones in the body influence muscle growth – growth hormone and insulin come to mind – testosterone is the hands-down most important.

Not only does it drive muscle growth, but testosterone also keeps you lean, since it elevates metabolism and increases the release of fat from fat cells and inhibits its storage in the body.

The Testosterone Diet uses a 180-pound individual. It is designed to maximize testosterone levels, and it recommends the following:

Eat enough. The amount of calories you consume each day should be enough to maintain your bodyweight. Lower-calorie diets are associated with lower testosterone levels. Consume around 18-20 calories for every pound of bodyweight.

Eat animal protein. Studies show that vegetarian diets lead to lower blood testosterone levels and higher amounts of “inactive” testosterone even when protein intake is the same. Be sure to consume poultry, beef, fish and pork.

Red meat is particularly good due to its higher levels of saturated fat and zinc, a mineral associated with higher testosterone levels.

Eat some fat. Research suggests that when total fat, saturated fat and monounsaturated fat intakes increase, so does testosterone. Choose foods high in monounsaturated fats, like avocadoes, nuts, seeds, olives and olive oil. Red meat and dairy products (not the fat-free varieties) are also good sources of protein and saturated fat.

Worried about your heart health? Research states that most saturated fat found in beef, chicken and pork does not raise LDL (“bad”) cholesterol levels.

Eat some dietary cholesterol. Studies show that those who train while on a higher-cholesterol diet gain more muscle mass and strength than those who eat less cholesterol. Foods like egg yolks and red meat are good sources. What is more, research shows the cholesterol in egg yolks does not raise LDL (“bad”) cholesterol levels.

Drink a protein and carb shake after working out. Consuming proteins and carbs after training has been shown to increase the amount of testosterone that enters muscle cells, where it can increase muscle growth. Take 20-40 grams of whey protein and 40-100 grams of simple carbohydrates post-workout.

Eat cruciferous veggies. Broccoli, cauliflower and cabbage yields compounds called indoles that help lower certain estrogens, which in turn can help reduce estrogen’s inhibitory effects on testosterone production.

Eat plenty of carbs. A higher ratio of carbs-to-protein – somewhere around 2:1 is best – results in higher testosterone levels. Shoot for at least 2 grams of carbs per pound of bodyweight.

Do not eat too much. Taking in too many calories can lead to gains in bodyfat, which can ultimately lead to lower testosterone levels via increased levels of estrogen.

Do not eat too much protein. Consuming more protein than carbs can increase the loss of testosterone through urination. While protein is necessary for higher testosterone levels, too much can have a negative effect. Stick to about 1 gram of protein per pound of bodyweight.

Do not eat too much fat. Spread out your fat consumption throughout the day and avoid high-fat meals, which can actually decrease testosterone levels momentarily. Keep fat consumption at 30% of your total caloric intake. Do not get in too many polyunsaturated fats, such as those found in fish and vegetable oil. Sure, they are healthy, but they can also cause testosterone levels to drop.

Do not hit the bottle too hard. Drinking alcohol can lead to lower testosterone levels by increasing the conversion of testosterone to estrogen. Keep alcohol consumption at a few gasses per week or less.

Do not eat too much fiber. Eating a healthy diet should give you enough fiber to stay healthy. Get roughly 35 grams of fiber per day when trying to keep testosterone levels maxed. Excessively high-fiber diets can lead to lower testosterone levels.

The Testosterone Diet plan, while relatively healthy does not recommend avoiding low-glycemic, unrefined carbs and polyunsaturated fats for too long; they offer too many health benefits to shun for an extended period.

The Testosterone Diet is designed to be cycled every six weeks or so and it suggests the following sample menu:

Breakfast: 4 large whole eggs, 1 packet cream of wheat (instant), 1/2 avocado

Morning Snack: 8 oz. container low-fat fruit yogurt, 1 banana, 1 oz. mixed nuts

Lunch: 4 oz. turkey deli meat, 2 slices whole-wheat bread, 1/2 avocado

Pre-workout Snack: 1 scoop whey protein (in water), 2 slices white bread, 1 Tbsp. peanut butter

Post-workout Snack: 1 scoop whey protein (in water), 1/3 cup dextrose or sugar

Dinner: 6 oz. top sirloin steak, 1 cup cooked white rice, 1 cup cooked cauliflower

Evening Snack: 8 oz. cottage cheese, 1 packet cream of wheat (instant), 1 oz. mixed nuts

Totals: 3,369 calories, 197 g protein, 398 g carbs, 111 g fat. [via]

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38 Responses to “How to Increase Testosterone Levels”

  1. ron Says:

    the only part i would disagree with is calorie restriction. If you are obese eating 18-20 grams per body weight is not effective. Better to lose the fat (estrogen) in the waist area then to keep engorging calories. For instance if you were 300 lbs you would not continue to eat 60000 calories. instead drop the excess fat and your t-levels will rise.


  2. ron Says:

    oops i meant 6,000 not 60,000 calories..


  3. ronald Says:

    still if your eating the right foods they wont go to your gut, they will raise testosterone which will increase muscle and decrease fat on its own. eating cottage cheese, eggs, oatmeal, turkey, etc…will not go anywhere near your gut.


  4. jey-jey Says:

    oatmeal?ur kidding right? eat lots of oatmeal and u’ll see big muscles becoming flab they have complex carbs which breakdown into sugars after going to the muscle liver and re fill they are used for the rest of the energy u use the excess will go to bodyfat. protein and good fats don’t became so easy as carbs fat because their metabolism is different. however fats provide 9kcals which protein only 4kcals so if you count down to 2000kcals u should try to balance them all so you won’t get to much of each and you won’t lack them pick the right ones at the right times in the right quantities that is the hard key to the process mainly u have to know ur body by trial and error!


  5. The Cat Says:

    Oatmeal? Not mentioned anywhere. Cream of Wheat was, however – and the amount of carbs in the plan is sensible for one who is working out. I wouldn’t eat 1/3 cup of sugar, but other than that I could easily eat the menu outlined above and be fine with it.


  6. Scott Says:

    “I wouldn’t eat 1/3 cup of sugar”

    This is only recommended after a workout, and especially after weight training. Search the web for “post-workout nutrition” and you’ll see that simple carbs (i.e. sugars) after an intense training session is pretty routine for strength athletes. After weight training, the body needs quick nutrition. Muscles need to replenish the glycogen they’ve exhausted and they need amino acids to stop catabolism (muscle breakdown) by restarting anabolism (muscle building through protein synthesis). The recommendation of whey (fastest digested protein) and simple sugars (dextrose, maltodextrin, glucose, sucrose, etc.) is pretty standard. Of course, if you consume a lot of simple sugars without a hard workout, it’ll likely go towards body fat. But anyone who trains hard knows that they post workout nutrition is key.


  7. pratik Says:

    Being an Indian many items from this diet plan are not available in our market ,so can anyone please tell me any alternative plan??????????


  8. Richard25 Says:

    I have been doing some research and I have a problem. I am overweight (bout 275lbs) and 5ft 8in. Recently I have been having problems in the bedroom and suspect that I may have ED but cant afford to see a doctor about it. Anyways, I have reason to believe that my testosterone levels are low and probably part of my problem. Does anyone have anything to suggest to an overweight person like me who needs the TL up? Thanks.


  9. Noel Says:

    The first thing I would do to help would be change your diet to help with some weight loss. One of the easiest things to do for that is if you drink a lot of soda or high sugar drinks, change that and drink water instead (cold water is best. It burns more calories warming it up to body temp). Don’t drink diet drinks as they can lead to some of the same problems as the regular sugar, like cravings for junk food. Juice is also a bad idea. It tends to be very high in sugar and many of the things that are good about the fruit that it came from are no longer there by the time it becomes juice. Try adding more fresh fruit, vegetables and nuts into your diet. Chances are this will bring your fiber intake closer to what it should be since most people only eat about half the fiber they should, and will not really be a “high” fiber diet. This along with the decrease in sugars will help increase your metabolism and help you cut down your weight and in turn will help lower estrogen levels and increase testosterone levels. Also, something that has helped me to stick to eating right is not to think of it long term. Set aside a 1 or 2 week period and stick to eating the right foods and then after that 1 or 2 week period you will most likely notice a difference and it will encourage you to keep going.


  10. Mike Says:

    I really hate avocado – anyone got a suggestion for something to replace it with? Other than that this diet is perfect for me!


  11. Mike Says:

    Oh, oops I forgot – I also need a replacement for Cottage Cheese if possible. I am currently on a medication and it was suggested I stay away from cheese while taking this med.


  12. Rch777 Says:

    hi

    i was just wandering, what do they actually mean by “The Testosterone Diet is designed to be cycled every six weeks or so” and would you have to stick to this diet for the rest of your life, it is quite boring to eat the same thing every day….


  13. Noah Says:

    You can eat almonds instead of avocados. Also, im not sure what boat some of these folks came from but eating complex cards are not going to make you fat if the energy balance is even. Also, weightlifters tend to have more fast twitch muslce fibers which burn convert creatine and glucose to ATP way more efficiently than fat. Fat requires the presence of oxygen. This type of system is best for slow twitch fibers used in endurance activities. By increasing muscle mass and testosterone you will increase basal metabolic rate in the body. Also, if you do not eat enough calories you will have a lower metabolic rate and your muslce building will cease. Recently after starting to eat 4 whole eggs per day along with about half a pound of red meat my muscle mass and strength have shot through the roof. I can honestly say I recover faster now than before. Red meat and the eggs have directly increased my testosterone. My workouts have not really changed either. I am approaching 240 pounds with about 15% bf. Im not trying to get too low in bf right now because muscle building is my current goal. However I dont want to get too fat either as that will inhibit my gains. Fat in the body produces aromatise producing more estrogen. If you guys really want to learn how the body works please pickup a bood on human anatomy. Do not read a book on Nutrition as it is not very detailed.


  14. Michael Says:

    I’ve never understood the high sugar, simple carb, post workout thing. They say it is to rebuild gylcogen stores but your metabolism takes 12hrs to turn carbs into glycogen. You’d be better off with a whole wheat sandwich then a 1/3 of a cup of sugar….


  15. kamiyo Says:

    Damn Noel u rock! thanks for the post.


  16. Macro Says:

    I’m not a nutritionalist, but I have had graduate level biochem and can theorize on why simple sugars may be important following a hard workout. Just like the contraction of muscle fibers, anabolic reactions require ATP. From gene transcription through translation, modification and assembly, all these processes of building proteins (i.e. muscle) require energy. Well, after a workout, the whole point of a whey protein shake is to get those amino acid buiding blocks (required for protein translation) into the muscle cells to jump start the anabolic process. This all requires ATP from the transport of amino acids into the cell to their utilization, and since there’s depleted ATP in the muscle and its generation is presumably reliant on dwindling glycogen stores, the body wants to continue to remain catabolic and conserve energy. A quick glucose spike through either the breakdown of table sugar (sucrose) or fruit sugar (fructose) would signal to the cell, possibly through insulin, that everything is “ok” and the cells have an adequate supply of ATP generation which is temporarily guaranteed through glycolysis and TCA cycle breakdown of these sugars. Anyway, I’m a scientist of a different sort, but know some things about this kinda stuff. Not sure if its right, but just thought I’d theorize.


  17. Cole Says:

    Can I increase my testosterone levels by drinking milk three times a day and doing squats? I am serious, I remember reading a book about how to gain muscle in like 30 days and it claimed that you can increase your testosterone levels and your muscle mass if you drink organic, unprocessed milk and do barbell squats and nothing else. Is that really true?


  18. Dr. John 'J.D.' Dorian Says:

    @ Cole Train

    Drinking milk three times a day and doing squats alone would increase testosterone levels, but at a minimum level. I suggest following this guide if you want to increase your testosterone levels to its maximum.


  19. Beck Says:

    Hello, what about taking something like tribex or resveratrol to increase my testosterone levels? I have tried tribex and haven’t noticed antythng. Resveratrol seems to work. The guy at the gym told me that his testosterone was low, so he took resveratrol for like 3 months, did the test again, and it was normal. So he swears by this stuff now and claims that it has increased his testosterone levels big time. Can it really do that? Thanks!


  20. UstillUp Says:

    Great, but what if you’re doing all that and you still need to increase your testosterone levels? What kinds of legal supplements could I take to increase levels in a safe and healthy way?


  21. AdamP Says:

    How can I increase my testosterone levels if I don’t eat meat? Is it even possible? I was told that to increase my testosterone levels I have to eat meat. Is it true?


  22. Chris Says:

    I would imagine cholesterol is very important to the diet since cholesterol is needed to make the various hormones. Nobody has mentioned eating Coconut Oil for its healthy fats!


  23. Matt Says:

    Beck, I took a resveratrol supplement for a few months last year and did see some improvements in overall energy and focus, but actually stopped B/C of T concerns. Don’t get me wrong, I think the superantioxidant has some tremendous benefits that we are just starting to discover. However, if you do some digging you will notice that Res has “some” estrogen-like properties. Ever consider quercetin for your mitocondria needs…Lance Armstrong swears by it…and lord knows he needs some help down there.


  24. Ronny O'Leary Says:

    I think the type of saturated fat you consume matters. Sure, the stiric acid in beef might not raise your cholesterol levels, but what about the palmitic acid in dairy?


  25. Mike Lewis Says:

    Only 1 gram of protein per pound of bodyweight?! Are you joking?!?! You need AT LEAST 1.5 grams per pound of bodyweight! If you are still worried about low T levels, I have two words for you: TESTOSTERONE CYPIONATE


  26. austin Says:

    Well hell ron they said it was for a 180 lb person. Cmon man get with the prgram lol


  27. Simon Says:

    Mike Lewis, you don’t need anything near 1.5g of protein per lb to gain muscle any faster than normal.

    Several studies have shown that anything higher than .8g per lb is overkill and won’t make you any stronger. (The average male, without exercising, needs only .3g per pound.) The extra calories will only end up being burned away or stored as fat.

    I know plenty of people in the past and now who’ve gain ridiculous amounts of muscle without any extra protein sources besides regular food. I’m interested in why you think more protein is better.


  28. Jacque Says:

    How would you change this diet for a 105 lbs female who needs to raise testosterone levels (blood test showed low testosterone levels)? I am a fitness instructor but have noticed, decreased muscle mass lately. Don’t get me wrong, I don’t want to look masculine but do want to maintain a slightly defined toned physique.


  29. Ronny O'Leary Says:

    I would like to correct myself. The saturated fat in dairy does not raise one’s risk for heart disease. In fact, I am surprised that you suggest low-fat yogurt as a snack.


  30. Trenton Says:

    Hi I am a 6 foot tall male that weighs about 150 pounds (lost some weigh due to braces). I don’t care i will figure out a weigh to get all this food down no matter what. I am just here to ask what i should change in this specific menu because i like it. I have an extremely fast metabolism and i want to increase my testosterone and specifically maintain it. Anyway, if anyone could tell me what i could take off this menu without affecting the affects of the diet for someone 6 foot 150 pounds and a fast metabolism i would very much appreciate it. please reply.


  31. Mike Says:

    My wife is 5’5 and about 125, generally athletic and strong, not a bit overweight. She’s struggling with low energy levels and has been diagnosed with having low testosterone. She’s not looking to bulk up, just to increase testosterone levels. Are there any suggestions for females similar to my wife and also Jacque, above? Thanks.


  32. highmarcs Says:

    I’m 6′ and about 250 lbs. BMI calculators say I should be about 180 for my height and build. The ONLY way I’ve ever been able to drop the pounds has been on low carb programs. I don’t mind them, since I prefer whole grain anything to refined stuff, and once I get past the first month of “sweets” and sugar cravings, I find such a diet very easy to live on. I find it makes me far less hungry overall as well. I’ve only ever gained weight on “low cal” and or “low fat” diets. This is my question though. This diet advises to eat a lot of carbs? Is this only if one has a regular extensive work out regimen? Do they mean complex carbs only? If I started eating that many carbs again, I think that I would at best only maintain my current weight, if not gain. If my 40-42″ pant size is contributing to lower T levels all by itself, should I just focus on whatever diet helps me to lose my gut first, or would y’all advise switching from my current low carb diet to this one, along with a commitment to a workout regimen?


  33. iFit&Healthy.com Says:

    Highmarcs, focus on getting your weight down first. Does not matter how, as long as you are comfortable with a diet of your choice. Once your pant size is around 33 or lower, focus on improving your T levels. Weight lifting is the way to go, but be careful not to overtrain, because overtraining lowers T levels. Keep your workouts short but heavy (3 times a week is all you need). Check out the StrongLifts 5X5 program. It is one of the best out there.


  34. Ryan Says:

    No wonder everyone takes steroids. Cause following a good diet is hard especially is you hate eating or making everything that is good for you.


  35. POLE Says:

    Mike tell your wife to eat more broccoli, it wont raise her testosterone but it reduces her estrogen. My wife is 5′ 7″ and 120lbs., she is 34 yrs. old and eats tons of broccoli and she is MEAN as hell, plus she hardly works out and has the body of a healthy teen. Go figure! When i say “mean” I’m saying she acts like she has my testosterone levels, that of a man. GL!


  36. JJ Says:

    Hi, I just had my T and Free T levels done. T= 237 and Free T=40. What can I do to raise them working out wise. Thanks, JJ.


  37. Anthony Says:

    Do you suggest doing this plan every six weeks, or only on workout weeks?


  38. brenda Says:

    omg my husband’s testosterone was 37 when it should be over 350 HELP…where to begin?


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